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FEMALE MEAL PLAN - CUT 4

ALL ITEMS SHOULD BE MEASURED RAW UNLESS INDICATED OTHERWISE


MEAL FOOD CALORIES PROTEIN CARBS FAT

1 scoop whey (recommend Legion Whey+) 100 22 3 0

1 cup rice milk 120 1 25 2


PRE WORKOUT
Recommended: 1/2 serving Legion Phoenix 0 0 0 0
1

Recommended: 1-2 scoops Legion Pulse 5 0 5 0

TOTAL MEAL 1 225 23 33 2

WORKOUT
1 serving High Protein Banana Oatcakes from The
357 30 47 6
Shredded Chef

1 tablespoon syrup 52 0 13.4 0


POST WORKOUT
BREAKFAST
Recommended: Legion Recharge 0 0 0 0
2

Recommended: Legion Triumph Multivitamin 0 0 0 0

TOTAL MEAL 2 409 30 60.4 6

4 ounces chicken breast, trimmed of fat OR 4 ounces turkey


120 26 0 1.5
breast OR 4.5 ounces shrimp OR 5 ounces tilapia
6 ounces vegetables (broccoli, cauliflower, squash, string
58 4.8 11.2 0.6
LUNCH beans, carrots, asparagus, bell pepper)
3

1 teaspoon butter 34 0 0 3.9

dry seasonings, lemon juice (if desired) 4 0 1 0

TOTAL MEAL 3 216 30.8 12.2 6

1 serving Pollo Fajitas from The Shredded Chef 445 46 44 9

DINNER dry seasonings, lemon juice (if desired) 4 0 1 0


4

Recommended: 1/2 serving Legion Phoenix 0 0 0 0

TOTAL MEAL 4 449 46 45 9

1 serving Maple Walnut Protein Muffin from The Shredded


SNACK 176 15 15 7
Chef
5

TOTAL MEAL 5 176 15 15 7

TOTALS 1475 144.8 165.6 30

TARGET 1458 145.8 145.8 32.4