malenutritionweek3
MACROS
Protein - 211g
Carbohydrates - 227g
Fat - 97g
Calories - 2600*
IF YOU TRAIN IN THE MORNING
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
Meal 1 |
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
180g Greek Yoghurt 50g Oat Granola 1 Tbs Peanut Butter 1 Scoop Protein Powder (whey, pea, collagen)
4g Fish Oil
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
180g Greek Yoghurt 50g Oat Granola 1 Tbs Peanut Butter 1 Scoop Protein Powder (whey, pea, collagen)
4g Fish Oil
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
180g Greek Yoghurt 50g Oat Granola 1 Tbs Peanut Butter 1 Scoop Protein Powder (whey, pea, collagen)
4g Fish Oil
|
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
180g Greek Yoghurt 50g Oat Granola 1 Tbs Peanut Butter 1 Scoop Protein Powder (whey, pea, collagen)
4g Fish Oil
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
180g Greek Yoghurt 50g Oat Granola 1 Tbs Peanut Butter 1 Scoop Protein Powder (whey, pea, collagen)
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 |
1 can tuna or 100g chicken/turkey deli meat 1 Rye Wrap baby spinach, carrot, cherry tomatos 30g almonds 100g orange or alternative citrus fruit |
1 can tuna or 100g chicken/turkey deli meat 1 Rye Wrap baby spinach, carrot, cherry tomatos 30g almonds 100g orange or alternative citrus fruit |
1 can tuna or 100g chicken/turkey deli meat 1 Rye Wrap baby spinach, carrot, cherry tomatos 30g almonds 100g orange or alternative citrus fruit |
1 can tuna or 100g chicken/turkey deli meat 1 Rye Wrap baby spinach, carrot, cherry tomatos 30g almonds 100g orange or alternative citrus fruit |
1 can tuna or 100g chicken/turkey deli meat 1 Rye Wrap baby spinach, carrot, cherry tomatos 30g almonds 100g orange or alternative citrus fruit |
1 can tuna or 100g chicken/turkey deli meat 1 Rye Wrap baby spinach, carrot, cherry tomatos 30g almonds 100g orange or alternative citrus fruit |
1 can tuna or 100g chicken/turkey deli meat 1 Rye Wrap baby spinach, carrot, cherry tomatos 30g almonds 100g orange or alternative citrus fruit |
Meal 3 |
200g Turkey/Chicken Mine 150g Brown Rice 50g Black beans Lettuce, tomato, cucumber, 30g Avocado (naked burrito) |
200g Turkey/Chicken Mine 150g Brown Rice 50g Black beans Lettuce, tomato, cucumber, 30g Avocado (naked burrito) |
200g Turkey/Chicken Mine 150g Brown Rice 50g Black beans Lettuce, tomato, cucumber, 30g Avocado (naked burrito) |
200g Turkey/Chicken Mine 150g Brown Rice 50g Black beans Lettuce, tomato, cucumber, 30g Avocado (naked burrito) Around 1pm 1 scoop Hydra Shred |
200g Turkey/Chicken Mine 150g Brown Rice 50g Black beans Lettuce, tomato, cucumber, 30g Avocado (naked burrito) |
200g Turkey/Chicken Mine 150g Brown Rice 50g Black beans Lettuce, tomato, cucumber, 30g Avocado (naked burrito) |
200g Turkey/Chicken Mine 150g Brown Rice 50g Black beans Lettuce, tomato, cucumber, 30g Avocado (naked burrito) |
Meal 4 |
|
|
|
2 Boiled Eggs 2 Corn Cakes Baby Spinach
1 Scoop protein (whey,pea,collagen)
|
|
|
2 Boiled Eggs 2 Corn Cakes Baby Spinach
1 Scoop protein (whey,pea,collagen)
|
Meal 5 |
200g Steak (porterhouse/Rump Lean Cut) 1 tbs sunflower seeds Baby Spinach (as much as you want) 1/2 cup each cucumber, tomato, red onion 1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing 150g White Rice |
200g Steak (porterhouse/Rump Lean Cut) 1 tbs sunflower seeds Baby Spinach (as much as you want) 1/2 cup each cucumber, tomato, red onion 1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing 150g White Rice |
200g Steak (porterhouse/Rump Lean Cut) 1 tbs sunflower seeds Baby Spinach (as much as you want) 1/2 cup each cucumber, tomato, red onion 1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing 150g White Rice |
200g Steak (porterhouse/Rump Lean Cut) 1 tbs sunflower seeds Baby Spinach (as much as you want) 1/2 cup each cucumber, tomato, red onion 1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing 150g White Rice 4g Fish Oil |
200g Steak (porterhouse/Rump Lean Cut) 1 tbs sunflower seeds Baby Spinach (as much as you want) 1/2 cup each cucumber, tomato, red onion 1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing 150g White Rice |
CHEAT MEAL |
200g Steak (porterhouse/Rump Lean Cut) 1 tbs sunflower seeds Baby Spinach (as much as you want) 1/2 cup each cucumber, tomato, red onion 1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing 150g White Rice 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
180g Greek Yoghurt 50g Oat Granola 1 Tbs Peanut Butter 1 Scoop Protein Powder (whey, pea, collagen)
4g Fish Oil
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
180g Greek Yoghurt 50g Oat Granola 1 Tbs Peanut Butter 1 Scoop Protein Powder (whey, pea, collagen)
4g Fish Oil
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
180g Greek Yoghurt 50g Oat Granola 1 Tbs Peanut Butter 1 Scoop Protein Powder (whey, pea, collagen)
4g Fish Oil
|
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
180g Greek Yoghurt 50g Oat Granola 1 Tbs Peanut Butter 1 Scoop Protein Powder (whey, pea, collagen)
4g Fish Oil
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
180g Greek Yoghurt 50g Oat Granola 1 Tbs Peanut Butter 1 Scoop Protein Powder (whey, pea, collagen)
4g Fish Oil
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
Fasted
|
Meal 2 |
1 can tuna or 100g chicken/turkey deli meat 1 Rye Wrap baby spinach, carrot, cherry tomatos 30g almonds 100g orange or alternative citrus fruit |
1 can tuna or 100g chicken/turkey deli meat 1 Rye Wrap baby spinach, carrot, cherry tomatos 30g almonds 100g orange or alternative citrus fruit |
1 can tuna or 100g chicken/turkey deli meat 1 Rye Wrap baby spinach, carrot, cherry tomatos 30g almonds 100g orange or alternative citrus fruit |
1 can tuna or 100g chicken/turkey deli meat 1 Rye Wrap baby spinach, carrot, cherry tomatos 30g almonds 100g orange or alternative citrus fruit |
1 can tuna or 100g chicken/turkey deli meat 1 Rye Wrap baby spinach, carrot, cherry tomatos 30g almonds 100g orange or alternative citrus fruit |
1 can tuna or 100g chicken/turkey deli meat 1 Rye Wrap baby spinach, carrot, cherry tomatos 30g almonds 100g orange or alternative citrus fruit |
1 can tuna or 100g chicken/turkey deli meat 1 Rye Wrap baby spinach, carrot, cherry tomatos 30g almonds 100g orange or alternative citrus fruit |
Meal 3 |
200g Turkey/Chicken Mine 150g Brown Rice 50g Black beans Lettuce, tomato, cucumber, 30g Avocado (naked burrito) |
200g Turkey/Chicken Mine 150g Brown Rice 50g Black beans Lettuce, tomato, cucumber, 30g Avocado (naked burrito) |
200g Turkey/Chicken Mine 150g Brown Rice 50g Black beans Lettuce, tomato, cucumber, 30g Avocado (naked burrito) |
200g Turkey/Chicken Mine 150g Brown Rice 50g Black beans Lettuce, tomato, cucumber, 30g Avocado (naked burrito) Around 1pm |
200g Turkey/Chicken Mine 150g Brown Rice 50g Black beans Lettuce, tomato, cucumber, 30g Avocado (naked burrito) |
200g Turkey/Chicken Mine 150g Brown Rice 50g Black beans Lettuce, tomato, cucumber, 30g Avocado (naked burrito) |
200g Turkey/Chicken Mine 150g Brown Rice 50g Black beans Lettuce, tomato, cucumber, 30g Avocado (naked burrito) |
Meal 4 |
|
|
|
2 Boiled Eggs 2 Corn Cakes Baby Spinach
1 Scoop protein (whey,pea,collagen)
|
|
|
2 Boiled Eggs 2 Corn Cakes Baby Spinach
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 Steak (porterhouse/Rump Lean Cut) 1 tbs sunflower seeds Baby Spinach (as much as you want) 1/2 cup each cucumber, tomato, red onion 1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing 150g White Rice |
200g Steak (porterhouse/Rump Lean Cut) 1 tbs sunflower seeds Baby Spinach (as much as you want) 1/2 cup each cucumber, tomato, red onion 1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing 150g White Rice |
200g Steak (porterhouse/Rump Lean Cut) 1 tbs sunflower seeds Baby Spinach (as much as you want) 1/2 cup each cucumber, tomato, red onion 1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing 150g White Rice |
200g Steak (porterhouse/Rump Lean Cut) 1 tbs sunflower seeds Baby Spinach (as much as you want) 1/2 cup each cucumber, tomato, red onion 1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing 150g White Rice
4g Fish Oil |
200g Steak (porterhouse/Rump Lean Cut) 1 tbs sunflower seeds Baby Spinach (as much as you want) 1/2 cup each cucumber, tomato, red onion 1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing 150g White Rice |
CHEAT MEAL |
200g Steak (porterhouse/Rump Lean Cut) 1 tbs sunflower seeds Baby Spinach (as much as you want) 1/2 cup each cucumber, tomato, red onion 1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing 150g White Rice
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.