Malenutritionweek7

MACROS
Protein - 180g
Carbohydrates - 180g
Fat - 90g
Calories - 2200*
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 1 Tbs Peanut Butter 1 Tbs Chia Seeds 1 Scoop protein (whey,pea,collagen)
4g Fish Oil
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
50g Oats 1 Tbs Peanut Butter 1 Tbs Chia Seeds 1 Scoop protein (whey,pea,collagen)
4g Fish Oil
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
50g Oats 1 Tbs Peanut Butter 1 Tbs Chia Seeds 1 Scoop protein (whey,pea,collagen)
4g Fish Oil
|
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
50g Oats 1 Tbs Peanut Butter 1 Tbs Chia Seeds 1 Scoop protein (whey,pea,collagen)
4g Fish Oil
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
50g Oats 1 Tbs Peanut Butter 1 Tbs Chia Seeds 1 Scoop protein (whey,pea,collagen)
4g Fish Oil
|
|
Post Workout |
1 Scoop Protein Powder (whey, pea, collagen) 100g banana, pineapple or blueberries |
1 Scoop Protein Powder (whey, pea, collagen) 100g banana, pineapple or blueberries |
1 Scoop Protein Powder (whey, pea, collagen) 100g banana, pineapple or blueberries |
1 Scoop Protein Powder (whey, pea, collagen) 100g banana, pineapple or blueberries |
1 Scoop Protein Powder (whey, pea, collagen) 100g banana, pineapple or blueberries |
1 Scoop Protein Powder (whey, pea, collagen) 100g banana, pineapple or blueberries |
1 Scoop Protein Powder (whey, pea, collagen) 100g banana, pineapple or blueberries |
Meal 2 |
95g Tuna or 100g Chicken/Turkey Deli Meat baby spinach, carrot, cucumber, red onion 30g Almonds
100g orange or alternative citrus fruit |
95g Tuna or 100g Chicken/Turkey Deli Meat baby spinach, carrot, cucumber, red onion 30g Almonds
100g orange or alternative citrus fruit |
95g Tuna or 100g Chicken/Turkey Deli Meat baby spinach, carrot, cucumber, red onion 30g Almonds
100g orange or alternative citrus fruit |
95g Tuna or 100g Chicken/Turkey Deli Meat baby spinach, carrot, cucumber, red onion 30g Almonds
100g orange or alternative citrus fruit |
95g Tuna or 100g Chicken/Turkey Deli Meat baby spinach, carrot, cucumber, red onion 30g Almonds
100g orange or alternative citrus fruit |
95g Tuna or 100g Chicken/Turkey Deli Meat baby spinach, carrot, cucumber, red onion 30g Almonds
100g orange or alternative citrus fruit |
95g Tuna or 100g Chicken/Turkey Deli Meat baby spinach, carrot, cucumber, red onion 30g Almonds
100g orange or alternative citrus fruit |
Meal 3 |
150g Turkey/Chicken Mince 150g White Rice 15g Pumpkin Seeds
Salad Lettuce, Carrot, Snow Peas or Beans, Tomato 1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing |
150g Turkey/Chicken Mince 150g White Rice 15g Pumpkin Seeds
Salad Lettuce, Carrot, Snow Peas or Beans, Tomato 1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing |
150g Turkey/Chicken Mince 150g White Rice 15g Pumpkin Seeds
Salad Lettuce, Carrot, Snow Peas or Beans, Tomato 1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing |
150g Turkey/Chicken Mince 150g White Rice 15g Pumpkin Seeds
Salad Lettuce, Carrot, Snow Peas or Beans, Tomato 1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing |
150g Turkey/Chicken Mince 150g White Rice 15g Pumpkin Seeds
Salad Lettuce, Carrot, Snow Peas or Beans, Tomato 1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing |
150g Turkey/Chicken Mince 150g White Rice 15g Pumpkin Seeds
Salad Lettuce, Carrot, Snow Peas or Beans, Tomato 1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing |
150g Turkey/Chicken Mince 150g White Rice 15g Pumpkin Seeds
Salad Lettuce, Carrot, Snow Peas or Beans, Tomato 1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing |
Meal 4 |
2 Hard Boiled Eggs 1 tip top thins 30g avocado lettuce, tomato, carrot
Around 1pm |
2 Hard Boiled Eggs 1 tip top thins 30g avocado lettuce, tomato, carrot
Around 1pm |
2 Hard Boiled Eggs 1 tip top thins 30g avocado lettuce, tomato, carrot
Around 1pm |
2 Hard Boiled Eggs 1 tip top thins 30g avocado lettuce, tomato, carrot 1 Scoop protein (whey,pea,collagen)
Around 1pm 1 scoop Hydra Shred |
2 Hard Boiled Eggs 1 tip top thins 30g avocado lettuce, tomato, carrot
Around 1pm |
2 Hard Boiled Eggs 1 tip top thins 30g avocado lettuce, tomato, carrot
Around 1pm |
2 Hard Boiled Eggs 1 tip top thins 30g avocado lettuce, tomato, carrot 1 Scoop protein (whey,pea,collagen)
Around 1pm 1 scoop Hydra Shred |
Meal 5 |
150g Salmon or Steak 150g Sweet Potato (cooked in 1 tbs coconut oil)
Steamed Veg Brocolli, Cauliflower, Beans, Asparagus
|
150g Salmon or Steak 150g Sweet Potato (cooked in 1 tbs coconut oil)
Steamed Veg Brocolli, Cauliflower, Beans, Asparagus
|
150g Salmon or Steak 150g Sweet Potato (cooked in 1 tbs coconut oil)
Steamed Veg Brocolli, Cauliflower, Beans, Asparagus
|
150g Salmon or Steak 150g Sweet Potato (cooked in 1 tbs coconut oil)
Steamed Veg Brocolli, Cauliflower, Beans, Asparagus
|
150g Salmon or Steak 150g Sweet Potato (cooked in 1 tbs coconut oil)
Steamed Veg Brocolli, Cauliflower, Beans, Asparagus
|
CHEAT MEAL |
150g Salmon or Steak 150g Sweet Potato (cooked in 1 tbs coconut oil)
Steamed Veg Brocolli, Cauliflower, Beans, Asparagus
|
IF YOU TRAIN IN THE AFTERNOON
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
Meal 1 |
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
50g Oats 1 Tbs Peanut Butter 1 Tbs Chia Seeds 1 Scoop protein (whey,pea,collagen)
4g Fish Oil
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
50g Oats 1 Tbs Peanut Butter 1 Tbs Chia Seeds 1 Scoop protein (whey,pea,collagen)
4g Fish Oil
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
50g Oats 1 Tbs Peanut Butter 1 Tbs Chia Seeds 1 Scoop protein (whey,pea,collagen)
4g Fish Oil
|
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
50g Oats 1 Tbs Peanut Butter 1 Tbs Chia Seeds 1 Scoop protein (whey,pea,collagen)
4g Fish Oil
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
50g Oats 1 Tbs Peanut Butter 1 Tbs Chia Seeds 1 Scoop protein (whey,pea,collagen)
4g Fish Oil
|
|
Meal 2 |
95g Tuna or 100g Chicken/Turkey Deli Meat baby spinach, carrot, cucumber, red onion 30g Almonds
100g orange or alternative citrus fruit |
95g Tuna or 100g Chicken/Turkey Deli Meat baby spinach, carrot, cucumber, red onion 30g Almonds
100g orange or alternative citrus fruit |
95g Tuna or 100g Chicken/Turkey Deli Meat baby spinach, carrot, cucumber, red onion 30g Almonds
100g orange or alternative citrus fruit |
95g Tuna or 100g Chicken/Turkey Deli Meat baby spinach, carrot, cucumber, red onion 30g Almonds
100g orange or alternative citrus fruit |
95g Tuna or 100g Chicken/Turkey Deli Meat baby spinach, carrot, cucumber, red onion 30g Almonds
100g orange or alternative citrus fruit |
95g Tuna or 100g Chicken/Turkey Deli Meat baby spinach, carrot, cucumber, red onion 30g Almonds
100g orange or alternative citrus fruit |
95g Tuna or 100g Chicken/Turkey Deli Meat baby spinach, carrot, cucumber, red onion 30g Almonds
100g orange or alternative citrus fruit |
Meal 3 |
150g Turkey/Chicken Mince 150g White Rice 15g Pumpkin Seeds
Salad Lettuce, Carrot, Snow Peas or Beans, Tomato 1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing |
150g Turkey/Chicken Mince 150g White Rice 15g Pumpkin Seeds
Salad Lettuce, Carrot, Snow Peas or Beans, Tomato 1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing |
150g Turkey/Chicken Mince 150g White Rice 15g Pumpkin Seeds
Salad Lettuce, Carrot, Snow Peas or Beans, Tomato 1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing |
150g Turkey/Chicken Mince 150g White Rice 15g Pumpkin Seeds
Salad Lettuce, Carrot, Snow Peas or Beans, Tomato 1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing |
150g Turkey/Chicken Mince 150g White Rice 15g Pumpkin Seeds
Salad Lettuce, Carrot, Snow Peas or Beans, Tomato 1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing |
150g Turkey/Chicken Mince 150g White Rice 15g Pumpkin Seeds
Salad Lettuce, Carrot, Snow Peas or Beans, Tomato 1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing |
150g Turkey/Chicken Mince 150g White Rice 15g Pumpkin Seeds
Salad Lettuce, Carrot, Snow Peas or Beans, Tomato 1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing |
Meal 4 |
2 Hard Boiled Eggs 1 tip top thins 30g avocado lettuce, tomato, carrot
Around 1pm |
2 Hard Boiled Eggs 1 tip top thins 30g avocado lettuce, tomato, carrot
Around 1pm |
2 Hard Boiled Eggs 1 tip top thins 30g avocado lettuce, tomato, carrot
Around 1pm |
2 Hard Boiled Eggs 1 tip top thins 30g avocado lettuce, tomato, carrot
1 Scoop protein (whey,pea,collagen)
Around 1pm |
2 Hard Boiled Eggs 1 tip top thins 30g avocado lettuce, tomato, carrot
Around 1pm |
2 Hard Boiled Eggs 1 tip top thins 30g avocado lettuce, tomato, carrot
Around 1pm |
2 Hard Boiled Eggs 1 tip top thins 30g avocado lettuce, tomato, carrot
1 Scoop protein (whey,pea,collagen)
Around 1pm |
Post Workout / afternoon snack |
1 Scoop Protein Powder (whey, pea, collagen) 100g banana, pineapple or blueberries |
1 Scoop Protein Powder (whey, pea, collagen) 100g banana, pineapple or blueberries |
1 Scoop Protein Powder (whey, pea, collagen) 100g banana, pineapple or blueberries |
1 Scoop Protein Powder (whey, pea, collagen) 100g banana, pineapple or blueberries |
1 Scoop Protein Powder (whey, pea, collagen) 100g banana, pineapple or blueberries |
1 Scoop Protein Powder (whey, pea, collagen) 100g banana, pineapple or blueberries |
1 Scoop Protein Powder (whey, pea, collagen) 100g banana, pineapple or blueberries |
Meal 5 |
150g Salmon or Steak 150g Sweet Potato (cooked in 1 tbs coconut oil)
Steamed Veg Brocolli, Cauliflower, Beans, Asparagus
|
150g Salmon or Steak 150g Sweet Potato (cooked in 1 tbs coconut oil)
Steamed Veg Brocolli, Cauliflower, Beans, Asparagus
|
150g Salmon or Steak 150g Sweet Potato (cooked in 1 tbs coconut oil)
Steamed Veg Brocolli, Cauliflower, Beans, Asparagus
|
150g Salmon or Steak 150g Sweet Potato (cooked in 1 tbs coconut oil)
Steamed Veg Brocolli, Cauliflower, Beans, Asparagus
|
150g Salmon or Steak 150g Sweet Potato (cooked in 1 tbs coconut oil)
Steamed Veg Brocolli, Cauliflower, Beans, Asparagus
4g Fish Oil |
CHEAT MEAL |
150g Salmon or Steak 150g Sweet Potato (cooked in 1 tbs coconut oil)
Steamed Veg Brocolli, Cauliflower, Beans, Asparagus
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.