Meal plan for training in the afternoon or evening
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
-
Mix with water
Make this as a bowl of porridge or blend in a shake.
Meal 2: (choose which one you feel like you can stomach and is the opposite of meal 4)
-
2 egg sand 4 whites
-
100-150 grams of green veggies
Make this into an omelette
Or
-
150 grams of lean meat
-
150 grams of green veggies
Meal 3:
-
180 grams of lean meat
-
150 grams of green veggies
-
150 grams of black beans or kidney beans
Meal 4: (choose which one you feel like you can stomach more and is the opposite of meal 2)
-
2 eggs and 4 whites
-
100-150 grams of green veggies
Make this into an omelette
Or
-
150 grams of lean meat
-
150 grams of green veggies
Meal 5:
-
250 grams of beef or salmon
-
150 grams of green veggies
-
150 grams of sweet potato, brown rice or beans
Post workout low carb protein shake is recommended. Please take it straight after your workout.
Female
Meal 1:
-
1/4 cup of oats (85grams)
-
40 grams of mixed berried or blue berries
-
Low carb protein powder or 2 egg whites
-
Add cinnamon if you like
-
Mix with water
Make this as a bowl of porridge or blend in a shake
Meal 2: (choose which one you feel like you can stomach and is the opposite of meal 4)
-
1 egg 3 whites
-
100 grams green veggies
-
Make this into an omelette
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 kidney beans or black beans
Meal 4: (choose which one you feel like you can stomach more and is the opposite of meal 2)
-
1 egg 3 whites
-
100 grams green veggies
-
Make this into an omollete
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, brown rice or beans.
Post workout low carb protein shake is recommended. Please take it straight after your workout.