Meal plan for training in the morning
Male
Meal 1:
-
2 egg sand 4 whites
-
100-150 grams of green veggies
-
Make this into an omelette
-
1/2 an avocado for a side
Meal 2: (choose which one you feel like you can stomach and is the opposite of meal 4)
-
2 rice cakes
-
95 grams of canned tuna or chicken
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, kidney beans or brown rice
Meal 4: (choose which one you feel like you can stomach more and is the opposite of meal 2)
-
2 rice cakes
-
95 grams of canned tuna or chicken
Or
-
150 grams of lean meat
-
150 grams of green veggies
Meal 5:
-
250 grams of beef or salmon
-
150 grams of green veggies
Post workout low carb protein shake is recommended. Please take it straight after your workout.
Female
Meal 1:
-
1 egg 3 whites
-
100 grams green veggies
-
Make this into an omelette
Meal 2: (choose which one you feel like you can stomach and is the opposite of meal 4)
-
2 rice cakes
-
95 grams of canned tuna or chicken
Or
-
100 grams of lean meat
-
120 grams of green veggies
Meal 3:
-
120 grams of lean meat
-
120 grams of green veggies
-
100 grams of kidney beans, black beans or brown rice
Meal 4: (choose which one you feel like you can stomach more and is the opposite of meal 2)
-
2 rice cakes
-
95 grams of canned tuna or chicken
Or
-
100 grams of lean meat
-
120 grams of green veggies
Meal 5:
-
150 grams of beef or salmon
-
150 grams of green veggies
Post workout low carb protein shake is recommended. Please take it straight after your workout.