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    Meal Plan 3

    Uploaded by

    kulsoom
    This document outlines a 1,626 calorie diet plan with daily macronutrient and meal breakdowns. It recommends 1 gallon of water consumption per day and allows all spices and fresh seasonings. The meal plan consists of 4 meals and snacks with specified protein, carb, and fat sources. It also lists optional supplements and notes that substitutes are allowed by exchanging foods within the same food group. Check-ins with the trainer are recommended weekly or daily by text for support and questions.

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    © All Rights Reserved
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    Meal Plan 3

    Uploaded by

    kulsoom
    424 views2 pages
    This document outlines a 1,626 calorie diet plan with daily macronutrient and meal breakdowns. It recommends 1 gallon of water consumption per day and allows all spices and fresh seasonings. The meal plan consists of 4 meals and snacks with specified protein, carb, and fat sources. It also lists optional supplements and notes that substitutes are allowed by exchanging foods within the same food group. Check-ins with the trainer are recommended weekly or daily by text for support and questions.

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    Original Title

    MEAL-PLAN-3

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    This document outlines a 1,626 calorie diet plan with daily macronutrient and meal breakdowns. It recommends 1 gallon of water consumption per day and allows all spices and fresh seasonings. The meal plan consists of 4 meals and snacks with specified protein, carb, and fat sources. It also lists optional supplements and notes that substitutes are allowed by exchanging foods within the same food group. Check-ins with the trainer are recommended weekly or daily by text for support and questions.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    424 views2 pages

    Meal Plan 3

    Uploaded by

    kulsoom
    This document outlines a 1,626 calorie diet plan with daily macronutrient and meal breakdowns. It recommends 1 gallon of water consumption per day and allows all spices and fresh seasonings. The meal plan consists of 4 meals and snacks with specified protein, carb, and fat sources. It also lists optional supplements and notes that substitutes are allowed by exchanging foods within the same food group. Check-ins with the trainer are recommended weekly or daily by text for support and questions.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    DIET PLAN –

    CALORIES= 1,626 P: 95g C: 217g F: 42g

    Seasonings:
    all spices are fine or fresh chiles , fresh squeezed lemon or lime juice.

    Water consumption: 1 GALLON OF WATER

    WORK OUT MEALS:

    MEAL #1
    - PROTEIN: Protein Shake
    - CARBS: Special K Chocolate Delight cereal or multi grain cheerios
    (30 calorie almond milk fat free milk) AND 1 banana or any other fruit
    - FAT: peanut butter, or almonds, or string cheese
    Calories = 425 C: 65g F: 10g P: 30g

    Meal #2
    - PROTEIN: 3oz Chicken salad
    - CARBS: ½ cup brown rice and corn or any other healthy
    ingredients you want to add to the salad
    - FAT: avocado and some fat free ranch is ok
    Calories = 215 C: 20g F: 10g P: 20g

    Meal #3- (Post work out meal)(Eat this meal 60-90 min before
    your work out)
    - PROTEIN: 3oz salmon OR fish OR chicken OR tuna
    - FAT: some avocado is ok
    - CARBS: 6 oz. sweet potato OR 1 CUP brown rice OR 1 CUP pinto beans
    Calories = 400 C: 55g F: 10g P: 20g

    Meal #4- (Post work out meal)(Eat this meal after your work out)
    - PROTEIN: Protein Shake smoothie
    - CARBS: 2 fruits (blended with protein to make smoothie)
    - Nature Valley Granola Bar
    Calories = 426 C: 77g F: 12g P: 25g

    .
    SNACK:
    - STRING CHEESE
    - PROTEIN BAR
    - ALMONDS
    - NUTS
    - YOGURT
    - FRUIT
    - PROTEIN SHAKE
    - APPLE WITH PEANUT BUTTER

    Supplement list -
    -Multi vitamin
    -Calcium
    -Fish oil

    -Bcaa(branch chain amino acids ) (OPTIONAL


    -Glutamine (pill or powder ) (OPTIONAL)
    -Creatine (OPTIONAL)
    -Pre workout (OPTIONAL)

    I sent two other lists of foods that can be used as subsistitues. Exchange them
    with their correct food group. Example: If you don’t want chicken, since it’s under
    a protein, replace it with a different protein.
    Remember, you are not dieting alone. Check in with my weekly. Or text me daily
    with questions or concerns. Lets do this. With my help every step of the way, lets
    make this into a healthy lifestyle!

    King Fitness by Anthony Osorio

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