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  • 30 Day Beginner Guide 2500 Meal Plan

    Загружено:

    Chuk Ifeanyi
    577 просмотров2 страницы
    The document provides a sample 2500 calorie meal plan for one day, including recommended foods and quantities. The meal plan consists of 8 meals: breakfast, mid-morning snack, lunch, mid-day snack, dinner, post-workout snack, and daily totals for protein, carbs, fat, and calories. The recommended foods include eggs, chicken, fish, whole grains, oats, rice, sweet potatoes, berries, avocado, and vegetables.

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    2500cal meal

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    The document provides a sample 2500 calorie meal plan for one day, including recommended foods and quantities. The meal plan consists of 8 meals: breakfast, mid-morning snack, lunch, mid-day snack, dinner, post-workout snack, and daily totals for protein, carbs, fat, and calories. The recommended foods include eggs, chicken, fish, whole grains, oats, rice, sweet potatoes, berries, avocado, and vegetables.

    Авторское право:

    © All Rights Reserved
    Скачайте в формате PDF, TXT или читайте онлайн в Scribd
    Отметить как неприемлемый контент
    577 просмотров2 страницы

    30 Day Beginner Guide 2500 Meal Plan

    Загружено:

    Chuk Ifeanyi
    The document provides a sample 2500 calorie meal plan for one day, including recommended foods and quantities. The meal plan consists of 8 meals: breakfast, mid-morning snack, lunch, mid-day snack, dinner, post-workout snack, and daily totals for protein, carbs, fat, and calories. The recommended foods include eggs, chicken, fish, whole grains, oats, rice, sweet potatoes, berries, avocado, and vegetables.

    Авторское право:

    © All Rights Reserved
    Скачайте в формате PDF, TXT или читайте онлайн в Scribd
    Отметить как неприемлемый контент
    из 2

    SAMPLE MEAL PLAN - 2500 CALORIES

    BREAKFAST
    8 EGG WHITES

    PROTEIN
    29

    CARBOHYDRATES
    0

    FAT
    0

    CALORIES
    137

    1 WHOLE EGG

    72

    1/2 CUP UNCOOKED OATS

    27

    156

    TOTAL

    41

    27

    365

    PROTEIN

    CARBOHYDRATES

    FAT

    CALORIES

    105

    2 SLICES WHEAT BREAD

    28

    149

    8-10 STRAWBERRIES

    10

    40

    TOTAL

    11

    42

    10

    294

    PROTEIN
    44

    CARBOHYDRATES
    0

    FAT
    5

    CALORIES
    234

    7 OZ SWEET POTATO (SKINNED)

    41

    179

    1 CUP BROCCOLI

    35

    2 TSP OLIVE OIL

    79

    TOTAL

    51

    47

    14

    527

    PROTEIN
    44

    CARBOHYDRATES
    0

    FAT
    5

    CALORIES
    234

    1 CUP COOKED BROWN RICE

    46

    218

    3 CUPS SPINACH/MIXED GREENS

    21

    5-6 SLICES AVOCADO

    70

    53

    53

    13

    543

    DINNER
    6 OZ TILAPIA OR WHITE FISH

    PROTEIN
    44

    CARBOHYDRATES
    0

    FAT
    5

    CALORIES
    218

    1/3 CUP COOKED BROWN RICE

    15

    73

    1 CUP MIXED VEGETABLES STEAMED

    12

    118

    TOTAL

    49

    27

    409

    MID-MORNING
    1 TBSP NATURAL PEANUT/ALMOND
    BUTTER

    LUNCH
    5 OZ CHICKEN

    MID DAY
    5 OZ CHICKEN

    TOTAL

    WWW.BODYBUILDING.COM/BEGINNERSGUIDE

    SAMPLE MEAL PLAN - 2500 CALORIES


    POST-WORKOUT
    PROTEIN SHAKE

    PROTEIN
    50

    CARBOHYDRATES
    8

    FAT
    4

    CALORIES
    260

    1 SMALL APPLE

    20

    77

    TOTAL

    50

    28

    337

    DAILY TOTAL

    256

    224

    55

    2475

    SAMPLE MEAL PLAN - FOODS


    AMOUNT

    FOODS

    5 AND 1/2 DOZEN

    EGGS

    4.5 LBS

    CHICKEN OR LEAN TURKEY

    2.75 LBS

    TILAPIA OR WHITE FISH

    2 LOAVES

    WHOLE WHEAT OR MULTIGRAIN BREAD (LOW FAT)

    2/3 LBS

    DRY OATS

    2 LBS

    RAW BROWN RICE

    3 LBS

    SWEET POTATOES

    2 CARTONS

    BERRIES (YOU CAN BUY FROZEN)

    2-3

    SMALL AVOCADOS

    APPLES

    1.5 LBS

    BROCCOLI

    3 LBS

    MIXED VEGETABLES

    1.5 LBS

    SPINACH

    TOMATOES

    57 OZ (3.5 LBS)

    LOW FAT COTTAGE CHEESE

    ALWAYS HAVE ON HAND

    NATURAL PEANUT/ALMOND BUTTER


    EXTRA VIRGIN OLIVE OIL

    NOTES

    WWW.BODYBUILDING.COM/BEGINNERSGUIDE

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