malenutritionweek4
MACROS
Protein - 190g
Carbohydrates - 205g
Fat - 93g
Calories - 2400*
IF YOU TRAIN IN THE MORNING
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
Meal 1 |
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
50g Oats (weighed raw) 1 tbs peanut butter 1 tsp ground cinnamon 1 Scoop Protein Powder (whey, pea, collagen) mixed or seperate
4g Fish Oil
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
50g Oats (weighed raw) 1 tbs peanut butter 1 tsp ground cinnamon 1 Scoop Protein Powder (whey, pea, collagen) mixed or seperate
4g Fish Oil
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
50g Oats (weighed raw) 1 tbs peanut butter 1 tsp ground cinnamon 1 Scoop Protein Powder (whey, pea, collagen) mixed or seperate
4g Fish Oil
|
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
50g Oats (weighed raw) 1 tbs peanut butter 1 tsp ground cinnamon 1 Scoop Protein Powder (whey, pea, collagen) mixed or seperate
4g Fish Oil
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
50g Oats (weighed raw) 1 tbs peanut butter 1 tsp ground cinnamon 1 Scoop Protein Powder (whey, pea, collagen) mixed or seperate
4g Fish Oil
|
|
Post Workout |
1 Scoop Protein Powder (whey, pea, collagen) 150g banana, pineapple or blueberries |
1 Scoop Protein Powder (whey, pea, collagen) 150g banana, pineapple or blueberries |
1 Scoop Protein Powder (whey, pea, collagen) 150g banana, pineapple or blueberries |
1 Scoop Protein Powder (whey, pea, collagen) 150g banana, pineapple or blueberries |
1 Scoop Protein Powder (whey, pea, collagen) 150g banana, pineapple or blueberries |
1 Scoop Protein Powder (whey, pea, collagen) 150g banana, pineapple or blueberries |
1 Scoop Protein Powder (whey, pea, collagen) 150g banana, pineapple or blueberries |
Meal 2 |
100g Coconut Yoghurt 1 tbs cocoa nibs 100g Strawberries
100g orange or alternative citrus fruit |
100g Coconut Yoghurt 1 tbs cocoa nibs 100g Strawberries
100g orange or alternative citrus fruit |
100g Coconut Yoghurt 1 tbs cocoa nibs 100g Strawberries
100g orange or alternative citrus fruit |
100g Coconut Yoghurt 1 tbs cocoa nibs 100g Strawberries
100g orange or alternative citrus fruit |
100g Coconut Yoghurt 1 tbs cocoa nibs 100g Strawberries
100g orange or alternative citrus fruit |
100g Coconut Yoghurt 1 tbs cocoa nibs 100g Strawberries
100g orange or alternative citrus fruit |
100g Coconut Yoghurt 1 tbs cocoa nibs 100g Strawberries
100g orange or alternative citrus fruit |
Meal 3 |
200g Lean Beef Mince(4star) 150g Brown Rice (cooked in 1 tbs coconut oil or air fried) 150g Vegetables pick and choose asparagus, brocolli, cauliflower, carrot, spinach, capsicum, beans |
200g Lean Beef Mince(4star) 150g Sweet Potato Chips (cooked in 1 tbs coconut oil or air fried) 150g Vegetables pick and choose asparagus, brocolli, cauliflower, carrot, spinach, capsicum, beans |
200g Lean Beef Mince(4star) 150g Sweet Potato Chips (cooked in 1 tbs coconut oil or air fried) 150g Vegetables pick and choose asparagus, brocolli, cauliflower, carrot, spinach, capsicum, beans |
200g Lean Beef Mince(4star) 150g Sweet Potato Chips (cooked in 1 tbs coconut oil or air fried) 150g Vegetables pick and choose asparagus, brocolli, cauliflower, carrot, spinach, capsicum, beans
Around 1pm 1 scoop Hydra Shred |
200g Lean Beef Mince(4star) 150g Sweet Potato Chips (cooked in 1 tbs coconut oil or air fried) 150g Vegetables pick and choose asparagus, brocolli, cauliflower, carrot, spinach, capsicum, beans |
200g Lean Beef Mince(4star) 150g Sweet Potato Chips (cooked in 1 tbs coconut oil or air fried) 150g Vegetables pick and choose asparagus, brocolli, cauliflower, carrot, spinach, capsicum, beans |
200g Lean Beef Mince(4star) 150g Sweet Potato Chips (cooked in 1 tbs coconut oil or air fried) 150g Vegetables pick and choose asparagus, brocolli, cauliflower, carrot, spinach, capsicum, beans |
Meal 4 |
125g Chicken Breast, Deli chicken/turkey meat 2 tip top sandwhich thins 30g avocado lettuce, carrot, cucumber Around 1pm |
125g Chicken Breast, Deli chicken/turkey meat 2 tip top sandwhich thins 30g avocado lettuce, carrot, cucumber Around 1pm |
125g Chicken Breast, Deli chicken/turkey meat 2 tip top sandwhich thins 30g avocado lettuce, carrot, cucumber Around 1pm |
125g Chicken Breast, Deli chicken/turkey meat 2 tip top sandwhich thins 30g avocado lettuce, carrot, cucumber
1 Scoop protein (whey,pea,collagen)
|
125g Chicken Breast, Deli chicken/turkey meat 2 tip top sandwhich thins 30g avocado lettuce, carrot, cucumber Around 1pm |
125g Chicken Breast, Deli chicken/turkey meat 2 tip top sandwhich thins 30g avocado lettuce, carrot, cucumber Around 1pm |
125g Chicken Breast, Deli chicken/turkey meat 2 tip top sandwhich thins 30g avocado lettuce, carrot, cucumber
1 Scoop protein (whey,pea,collagen)
|
Meal 5 |
200g Hoki 150g White Rice or White Quinoa
1 tbs sesame seeds 30g avocado
100-150g kaleslaw or salad variation
1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing |
200g Hoki 150g White Rice
1 tbs sesame seeds 30g avocado
100-150g kaleslaw or salad variation
1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing |
200g Hoki 150g White Rice
1 tbs sesame seeds 30g avocado
100-150g kaleslaw or salad variation
1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing |
200g Hoki 150g White Rice
1 tbs sesame seeds 30g avocado
100-150g kaleslaw or salad variation
1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing 4g Fish Oil |
200g Hoki 150g White Rice
1 tbs sesame seeds 30g avocado
100-150g kaleslaw or salad variation
1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing |
CHEAT MEAL |
200g Hoki 150g White Rice
1 tbs sesame seeds 30g avocado
100-150g kaleslaw or salad variation
1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing 4g Fish Oil |
IF YOU TRAIN IN THE AFTERNOON
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | 125g Chicken Breast, Deli chicken/turkey meat 2 tip top sandwhich thins 30g avocadolettuce, carrot, cucumber | |
Meal 1 |
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
50g Oats (weighed raw) 1 tbs peanut butter 1 tsp ground cinnamon 1 Scoop Protein Powder (whey, pea, collagen) mixed or seperate
4g Fish Oil
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
50g Oats (weighed raw) 1 tbs peanut butter 1 tsp ground cinnamon 1 Scoop Protein Powder (whey, pea, collagen) mixed or seperate
4g Fish Oil
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
50g Oats (weighed raw) 1 tbs peanut butter 1 tsp ground cinnamon 1 Scoop Protein Powder (whey, pea, collagen) mixed or seperate
4g Fish Oil
|
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
50g Oats (weighed raw) 1 tbs peanut butter 1 tsp ground cinnamon 1 Scoop Protein Powder (whey, pea, collagen) mixed or seperate
4g Fish Oil
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
50g Oats (weighed raw) 1 tbs peanut butter 1 tsp ground cinnamon 1 Scoop Protein Powder (whey, pea, collagen) mixed or seperate
4g Fish Oil
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
Fasted
|
Meal 2 |
100g Coconut Yoghurt 1 tbs cocoa nibs 100g Strawberries
100g orange or alternative citrus fruit |
100g Coconut Yoghurt 1 tbs cocoa nibs 100g Strawberries
100g orange or alternative citrus fruit |
100g Coconut Yoghurt 1 tbs cocoa nibs 100g Strawberries
100g orange or alternative citrus fruit |
100g Coconut Yoghurt 1 tbs cocoa nibs 100g Strawberries
100g orange or alternative citrus fruit |
100g Coconut Yoghurt 1 tbs cocoa nibs 100g Strawberries
100g orange or alternative citrus fruit |
100g Coconut Yoghurt 1 tbs cocoa nibs 100g Strawberries
100g orange or alternative citrus fruit |
100g Coconut Yoghurt 1 tbs cocoa nibs 100g Strawberries
100g orange or alternative citrus fruit |
Meal 3 |
200g Lean Beef Mince(4star) 150g Sweet Potato Chips (cooked in 1 tbs coconut oil or air fried) 150g Vegetables pick and choose asparagus, brocolli, cauliflower, carrot, spinach, capsicum, beans |
200g Lean Beef Mince(4star) 150g Sweet Potato Chips (cooked in 1 tbs coconut oil or air fried) 150g Vegetables pick and choose asparagus, brocolli, cauliflower, carrot, spinach, capsicum, beans |
200g Lean Beef Mince(4star) 150g Sweet Potato Chips (cooked in 1 tbs coconut oil or air fried) 150g Vegetables pick and choose asparagus, brocolli, cauliflower, carrot, spinach, capsicum, beans |
200g Lean Beef Mince(4star) 150g Sweet Potato Chips (cooked in 1 tbs coconut oil or air fried) 150g Vegetables pick and choose asparagus, brocolli, cauliflower, carrot, spinach, capsicum, beans |
200g Lean Beef Mince(4star) 150g Sweet Potato Chips (cooked in 1 tbs coconut oil or air fried) 150g Vegetables pick and choose asparagus, brocolli, cauliflower, carrot, spinach, capsicum, beans |
200g Lean Beef Mince(4star) 150g Sweet Potato Chips (cooked in 1 tbs coconut oil or air fried) 150g Vegetables pick and choose asparagus, brocolli, cauliflower, carrot, spinach, capsicum, beans |
200g Lean Beef Mince(4star) 150g Sweet Potato Chips (cooked in 1 tbs coconut oil or air fried) 150g Vegetables pick and choose asparagus, brocolli, cauliflower, carrot, spinach, capsicum, beans |
Meal 4 |
125g Chicken Breast, Deli chicken/turkey meat 2 tip top sandwhich thins 30g avocado lettuce, carrot, cucumber
Around 1pm |
125g Chicken Breast, Deli chicken/turkey meat 2 tip top sandwhich thins 30g avocado lettuce, carrot, cucumber
Around 1pm |
125g Chicken Breast, Deli chicken/turkey meat 2 tip top sandwhich thins 30g avocado lettuce, carrot, cucumber
Around 1pm |
125g Chicken Breast, Deli chicken/turkey meat 2 tip top sandwhich thins 30g avocado lettuce, carrot, cucumber
1 Scoop protein (whey,pea,collagen)
Around 1pm |
125g Chicken Breast, Deli chicken/turkey meat 2 tip top sandwhich thins 30g avocado lettuce, carrot, cucumber
Around 1pm |
125g Chicken Breast, Deli chicken/turkey meat 2 tip top sandwhich thins 30g avocado lettuce, carrot, cucumber
Around 1pm |
125g Chicken Breast, Deli chicken/turkey meat 2 tip top sandwhich thins 30g avocado lettuce, carrot, cucumber
1 Scoop protein (whey,pea,collagen)
|
Post Workout / afternoon snack |
1 Scoop Protein Powder (whey, pea, collagen) 150g banana, pineapple or blueberries |
1 Scoop Protein Powder (whey, pea, collagen) 150g banana, pineapple or blueberries |
1 Scoop Protein Powder (whey, pea, collagen) 150g banana, pineapple or blueberries |
1 Scoop Protein Powder (whey, pea, collagen) 150g banana, pineapple or blueberries |
1 Scoop Protein Powder (whey, pea, collagen) 150g banana, pineapple or blueberries |
1 Scoop Protein Powder (whey, pea, collagen) 150g banana, pineapple or blueberries |
1 Scoop Protein Powder (whey, pea, collagen) 150g banana, pineapple or blueberries |
Meal 5 |
200g Hoki 150g White Rice
1 tbs sesame seeds 30g avocado
100-150g kaleslaw or salad variation
1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing |
200g Hoki 150g White Rice
1 tbs sesame seeds 30g avocado
100-150g kaleslaw or salad variation
1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing |
200g Hoki 150g White Rice
1 tbs sesame seeds 30g avocado
100-150g kaleslaw or salad variation
1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing |
200g Hoki 150g White Rice
1 tbs sesame seeds 30g avocado
100-150g kaleslaw or salad variation
1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing 4g Fish Oil |
200g Hoki 150g White Rice
1 tbs sesame seeds 30g avocado
100-150g kaleslaw or salad variation
1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing |
CHEAT MEAL |
200g Hoki 150g White Rice
1 tbs sesame seeds 30g avocado
100-150g kaleslaw or salad variation
1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing 4g Fish Oil |
Sodium Intake
Sauces / Dressings
Water
Weighing Food
Use pink sea salt on meal 3 & 5 to taste. The concept of "to taste" is to give your serving size a good range, if you cant taste it you haven't used enough if it is overpowering you have used to much. So utilise it "to taste". DO NOT FEAR SODIUM especially in sources such as pink sea salt.
Utilise low calorie sauces and water/vinegar based dressings on meals to flavour but with moderation. Have sauce with your meals not meals with your sauce !
Minimum 2.5L water a day, consume a large cup of water upon waking. Count this towards your daily intake.
Food weights are calculated after being cooked regarding meat and veg.