Protein - 159g
Femalenutritionweek7
MACROS
Carbohydrates - 137g
Fat - 46g
Calories - 1600
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 Whole Egg 2 Egg Whites 1 cup total Mix in mushroom, tomato, spinach, capsicum
4g Fish Oil
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
1 Whole Egg 2 Egg Whites 1 cup total Mix in mushroom, tomato, spinach, capsicum
4g Fish Oil
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
1 Whole Egg 2 Egg Whites 1 cup total Mix in mushroom, tomato, spinach, capsicum
4g Fish Oil
|
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
1 Whole Egg 2 Egg Whites 1 cup total Mix in mushroom, tomato, spinach, capsicum
4g Fish Oil
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
1 Whole Egg 2 Egg Whites 1 cup total Mix in mushroom, tomato, spinach, capsicum
4g Fish Oil
|
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Post Workout |
1 Scoop Protein Powder (whey, pea, collagen) 100g Blueberries or Pineapple |
1 Scoop Protein Powder (whey, pea, collagen) 100g Blueberries or Pineapple |
1 Scoop Protein Powder (whey, pea, collagen) 100g Blueberries or Pineapple |
1 Scoop Protein Powder (whey, pea, collagen) 100g Blueberries or Pineapple |
1 Scoop Protein Powder (whey, pea, collagen) 100g Blueberries or Pineapple |
1 Scoop Protein Powder (whey, pea, collagen) 100g Blueberries or Pineapple |
1 Scoop Protein Powder (whey, pea, collagen) 100g Blueberries or Pineapple |
|
Meal 2 |
2 Ryvitas 90g Deli Chicken/turkey breast or tuna (95g can) 100g Orange or Citrus Fruit
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2 Ryvitas 90g Deli Chicken/turkey breast or tuna (95g can) 100g Orange or Citrus Fruit
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2 Ryvitas 90g Deli Chicken/turkey breast or tuna (95g can) 100g Orange or Citrus Fruit
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2 Ryvitas 90g Deli Chicken/turkey breast or tuna (95g can) 100g Orange or Citrus Fruit
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2 Ryvitas 90g Deli Chicken/turkey breast or tuna (95g can) 100g Orange or Citrus Fruit
|
2 Ryvitas 90g Deli Chicken/turkey breast or tuna (95g can) 100g Orange or Citrus Fruit
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2 Ryvitas 90g Deli Chicken/turkey breast or tuna (95g can) 100g Orange or Citrus Fruit
|
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Meal 3 |
125g Turkey/Chicken Breast 2 Corn Tortillas Lettuce, Tomato, cucumber, carrot 20g avocado
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125g Turkey/Chicken Breast 2 Corn Tortillas Lettuce, Tomato, cucumber, carrot 20g avocado
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125g Turkey/Chicken Breast 2 Corn Tortillas Lettuce, Tomato, cucumber, carrot 20g avocado
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125g Turkey/Chicken Breast 2 Corn Tortillas Lettuce, Tomato, cucumber, carrot 20g avocado
Around 1pm |
125g Turkey/Chicken Breast 2 Corn Tortillas Lettuce, Tomato, cucumber, carrot 20g avocado
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125g Turkey/Chicken Breast 2 Corn Tortillas Lettuce, Tomato, cucumber, carrot 20g avocado
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125g Turkey/Chicken Breast 2 Corn Tortillas Lettuce, Tomato, cucumber, carrot 20g avocado
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Meal 4 |
2 Whole Boiled Eggs 20g Almonds Baby Spinach, Carrot, Tomato, Cucumber (egg salad) Around 1pm |
2 Whole Boiled Eggs 20g Almonds Baby Spinach, Carrot, Tomato, Cucumber (egg salad) Around 1pm |
2 Whole Boiled Eggs 20g Almonds Baby Spinach, Carrot, Tomato, Cucumber (egg salad) Around 1pm |
2 Whole Boiled Eggs 20g Almonds Baby Spinach, Carrot, Tomato, Cucumber (egg salad)
|
2 Whole Boiled Eggs 20g Almonds Baby Spinach, Carrot, Tomato, Cucumber (egg salad) Around 1pm |
2 Whole Boiled Eggs 20g Almonds Baby Spinach, Carrot, Tomato, Cucumber (egg salad) Around 1pm |
2 Whole Boiled Eggs 20g Almonds Baby Spinach, Carrot, Tomato, Cucumber |
|
Meal 5 |
150g Hoki 100g White Rice Steamed Veg 100g Brocolli, Carrot, Beans, Asparagus |
150g Hoki 100g White Rice Steamed Veg 100g Brocolli, Carrot, Beans, Asparagus |
150g Hoki 100g White Rice Steamed Veg 100g Brocolli, Carrot, Beans, Asparagus |
150g Hoki 100g White Rice Steamed Veg 100g Brocolli, Carrot, Beans, Asparagus 4g Fish Oil |
150g Hoki 100g White Rice Steamed Veg 100g Brocolli, Carrot, Beans, Asparagus |
CHEAT MEAL |
150g Hoki 100g White Rice Steamed Veg 100g Brocolli, Carrot, Beans, Asparagus 4g Fish Oil |
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 Whole Egg 2 Egg Whites 1 cup total Mix in mushroom, tomato, spinach, capsicum
4g Fish Oil
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
1 Whole Egg 2 Egg Whites 1 cup total Mix in mushroom, tomato, spinach, capsicum
4g Fish Oil |
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
1 Whole Egg 2 Egg Whites 1 cup total Mix in mushroom, tomato, spinach, capsicum
4g Fish Oil
|
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
1 Whole Egg 2 Egg Whites 1 cup total Mix in mushroom, tomato, spinach, capsicum
4g Fish Oil |
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
1 Whole Egg 2 Egg Whites 1 cup total Mix in mushroom, tomato, spinach, capsicum
4g Fish Oil |
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
Fasted
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|
Meal 2 |
2 Ryvitas 90g Deli Chicken/turkey breast or tuna (95g can) 100g Orange or Citrus Fruit
|
2 Ryvitas 90g Deli Chicken/turkey breast or tuna (95g can) 100g Orange or Citrus Fruit
|
2 Ryvitas 90g Deli Chicken/turkey breast or tuna (95g can) 100g Orange or Citrus Fruit
|
2 Ryvitas 90g Deli Chicken/turkey breast or tuna (95g can) 100g Orange or Citrus Fruit
|
2 Ryvitas 90g Deli Chicken/turkey breast or tuna (95g can) 100g Orange or Citrus Fruit
|
2 Ryvitas 90g Deli Chicken/turkey breast or tuna (95g can) 100g Orange or Citrus Fruit
|
2 Ryvitas 90g Deli Chicken/turkey breast or tuna (95g can) 100g Orange or Citrus Fruit
|
|
Meal 3 |
150g Turkey/Chicken Mince 100g Mixed Carrot, Brocolli, Beans, 100g Sweet Potato |
150g Turkey/Chicken Mince 100g Mixed Carrot, Brocolli, Beans, 100g Sweet Potato |
150g Turkey/Chicken Mince 100g Mixed Carrot, Brocolli, Beans, 100g Sweet Potato |
150g Turkey/Chicken Mince 100g Mixed Carrot, Brocolli, Beans, 100g Sweet Potato
Around 1pm |
150g Turkey/Chicken Mince 100g Mixed Carrot, Brocolli, Beans, 100g Sweet Potato |
150g Turkey/Chicken Mince 100g Mixed Carrot, Brocolli, Beans, 100g Sweet Potato |
150g Turkey/Chicken Mince 100g Mixed Carrot, Brocolli, Beans, 100g Sweet Potato
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Meal 4 |
|
|
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100g Coconut Yoghurt 100g Strawberries 15g Chia Seeds 15g Cacao Nibs
1 Scoop protein (whey,pea,collagen) |
|
|
100g Coconut Yoghurt 100g Strawberries 15g Chia Seeds 15g Cacao Nibs
1 Scoop protein (whey,pea,collagen) |
|
Post Workout |
1 Scoop Protein Powder (whey, pea, collagen) 100g Blueberries or Pineapple |
1 Scoop Protein Powder (whey, pea, collagen) 100g Blueberries or Pineapple |
1 Scoop Protein Powder (whey, pea, collagen) 100g Blueberries or Pineapple |
1 Scoop Protein Powder (whey, pea, collagen) 100g Blueberries or Pineapple |
1 Scoop Protein Powder (whey, pea, collagen) 100g Blueberries or Pineapple |
1 Scoop Protein Powder (whey, pea, collagen) 100g Blueberries or Pineapple |
1 Scoop Protein Powder (whey, pea, collagen) 100g Blueberries or Pineapple |
|
Meal 5 |
150g Porterhouse/Salmon 2 Cups Baby Spinach Cucumber, Tomato, red onion, 15g Pumpkin seeds |
150g Porterhouse/Salmon 2 Cups Baby Spinach Cucumber, Tomato, red onion, 15g Pumpkin seeds |
150g Porterhouse/Salmon 2 Cups Baby Spinach Cucumber, Tomato, red onion, 15g Pumpkin seeds |
150g Porterhouse/Salmon 2 Cups Baby Spinach Cucumber, Tomato, red onion, 15g Pumpkin seeds 4g Fish Oil |
150g Porterhouse/Salmon 2 Cups Baby Spinach Cucumber, Tomato, red onion, 15g Pumpkin seeds |
CHEAT MEAL |
150g Porterhouse/Salmon 2 Cups Baby Spinach Cucumber, Tomato, red onion, 15g Pumpkin seeds 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.