MEAL PLAN
This will be 3 day guide of a simple day to day meal plan that you can follow to meet your daily macros intake and provide you with the nutrition required to achieve maximum results. stick to your training and macro intake and after 1-2 weeks you can gauge your results and see if anything needs to be modified.
The macro set up for this will be
carbs - 50g protein - 154g Fats - 127g
IFYM have a great bmr and tdee calculator that you can use for free. Once you have done this you will have a guide as to your daily calories to maintain your weight as well as cutting and bulking.
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DAy 1
Meal 1
3 egg omelette with, cheese, and sausage
Meal 2
smoothie: blend 1 scoop of protein, 1 medium apple and a banana with water and a handful of almonds
Meal 3
BLT salad- 3 rashers of bacon, 1 sliced avocado, 1 medium tomato, 1 cup of lettuce ( or spinach and rocket)
Meal 4
post-workout shake with peanut butter (optional)
Meal 5
200g grilled salmon with green beans and asparagus
Meal 6
100g Total Greek yoghurt and 100g fresh pineapple
DAY 2
Meal 1
bacon and eggs: 2-3 of each, bacon oven-baked or pan fried in coconut oil, eggs, however you like them.
Meal 2
protein shake: blend 1 scoop of protein with 1 cup of spinach and a handful of strawberries. And a hand full of macadamia nuts
Meal 3
150g turkey breast, 1 sliced avocado, 50g mozzarella, 1 cup of rocket/kale
Meal 4
smoothie: blend 1 scoop of protein, 50g pineapple chunks, few ice cubes,200ml water.
Meal 5
200g grilled tuns steak with steamed broccoli, cauliflower and carrot.
Meal 6
100g of cottage cheese with a handful of strawberries
DAY 3
Meal 1
100g pork sausage, 2-3 eggs scrambled
Meal 2
Smoothie: blend 1 scoop of protein,70g raspberries 1/4 tsp cinnamon,200ml almond milk and a hand full of hazelnuts.
Meal 3
150g chicken breast in smoked paprika, 120g low-fat tzatziki, mixed salad or spinach, a handful of tomatoes and cucumber
Meal 4
Protein shake: blend 1 scoop of protein, a handful of strawberries, few ice cubes 200ml water.
meal 5
7oz sirloin steak, 100g sweet potato, steamed broccoli
Meal 6
100g Total Greek yoghurt and 1 medium apricot