Week 7

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 1 Scoop Hydra Shred 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 1 Scoop Hydra Shred 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 1 Scoop Hydra Shred 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 1 Scoop Hydra Shred Fasted	Upon Waking 1 tbs Apple Cider Vinegar or Capsules 1 Scoop Hydra Shred 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 1 Scoop Hydra Shred 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 1 Scoop Hydra Shred Fasted
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 1 Scoop Hydra Shred	2 Hard Boiled Eggs 1 tip top thins 30g avocado lettuce, tomato, carrot Around 1pm 1 Scoop Hydra Shred	2 Hard Boiled Eggs 1 tip top thins 30g avocado lettuce, tomato, carrot Around 1pm 1 Scoop Hydra Shred	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 1 Scoop Hydra Shred	2 Hard Boiled Eggs 1 tip top thins 30g avocado lettuce, tomato, carrot Around 1pm 1 Scoop Hydra Shred	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 1 Scoop Hydra Shred 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 1 Scoop Hydra Shred 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 1 Scoop Hydra Shred 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 1 Scoop Hydra Shred Fasted	Upon Waking 1 tbs Apple Cider Vinegar or Capsules 1 Scoop Hydra Shred 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 1 Scoop Hydra Shred 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 1 Scoop Hydra Shred Fasted
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 1 Scoop Hydra Shred	2 Hard Boiled Eggs 1 tip top thins 30g avocado lettuce, tomato, carrot Around 1pm 1 Scoop Hydra Shred	2 Hard Boiled Eggs 1 tip top thins 30g avocado lettuce, tomato, carrot Around 1pm 1 Scoop Hydra Shred	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 1 Scoop Hydra Shred	2 Hard Boiled Eggs 1 tip top thins 30g avocado lettuce, tomato, carrot Around 1pm 1 Scoop Hydra Shred	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
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.

Malenutritionweek7

MACROS

IF YOU TRAIN IN THE MORNING

IF YOU TRAIN IN THE AFTERNOON