Male

Meal 1:

• 1/4 cup of oats (22 grams)

• 40 grams of mixed berried or blue berries

• Low carb protein powder or 5 egg whites

• Add cinnamon if you like

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Meal 2: (choose which one you feel like you can stomach and is the opposite of meal 4)

• 2 boiled eggs

• green salad

Or

• 150 grams of lean meat

• 150 grams of green veggies

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Meal 3:

• 180 grams of lean meat

• 150 grams of green veggies

• 200 grams of sweet potato or brown rice

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Meal 4: (choose which one you feel like you can stomach more and is the opposite of meal 2)

• 2 boiled eggs

• 10 almonds

Or 

•  150 grams of lean meat

• 150 grams of green veggies

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Meal 5: 

• 250 grams of beef or salmon

• 150 grams of green veggies

• 150 grams of sweet potato or brown rice

​

Post workout low carb protein shake is recommended. Please take it straight after your workout.

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Female

Meal 1:

• 1/4 cup of oats (22 grams)

• 40 grams of mixed berried or blue berries

• Low carb protein powder or 2 egg whites

• Add cinnamon if you like

​

Meal 2: (choose which one you feel like you can stomach and is the opposite of meal 4)

• 1 boiled egg

• green salad

Or

• 100 grams of lean meat

• 120 grams of green veggies

​

Meal 3:

• 120 grams of lean meat

• 120 grams of green veggies

• 150 grams of sweet potato or brown rice

​

Meal 4: (choose which one you feel like you can stomach more and is the opposite of meal 2)

• 1 boiled egg

• 10 almonds

Or 

• 100 grams of lean meat

• 120 grams of green veggies

​

Meal 5: 

• 150 grams of beef or salmon

• 150 grams of green veggies

• 100 grams of sweet potato or brown rice

​

Post workout low carb protein shake is recommended. Please take it straight after your workout.

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