Meal Plan : 1350 Calories
Attain your goal in a healthy Positive way.
Here is your meal plan to support your fitness goal and your workout.
The total calories in the plan are less than the recommended. This is to give you enough allowance to add in your sauces and condiments.
If you want to replace some of these items, with the items you have. Then, do your best to match the calories & protein profile of the brand you are using.
You have full permission to make this plan work but just remember, if you replace 50-80% of this meal plan with processed food, you’re going to be left more hungry. So planning in advance is key!
Finfish and Shellfish Products
Red snapper fish /Ikah Merah 100g
Cereal Grains and Pasta
Egg noodles, cooked, 88 g
Brown rice, cooked, 78 g
Gardenia Wholemeal Bread (Or Massimo Whole Wheat Bread or 1 piece of Gardenia Wholemeal Wrap), 60 g
Dairy and Egg Products
Scrambled whole eggs (or 5 egg whites), 46 g
Fats and Oils
1 time olive oil spray, oil less then 1 teaspoon 5g butter (healthy version recommended ), 5 g
Chicken breast, cooked, not fried, 128 g
Vegetables and Vegetable Products
Leafy greens, (or 50 grams starchy) any, stir-fried with 1 tsp of oil, 200 g
Branded Food Products Database
Optimum Nutrition Gold Standard Whey Protein Vanilla, 32 g
Quaker Instant Oats, 35 g
Fruits and Fruit Juices
Banana, 50 g