[Name]- Nutrition plan- 12.07.

20 [Date]

RECOMP- FAT LOSS PHASE-

Breakfast - 2x Protein source (30g Oats)

- 1x Healthy Fat (20g Almonds)

Lunch- - 1x Protein source

- 1x Healthy Fat

Pre- workout - 1x Protein source

meal - 1x Carb source
- 1x Fruit

Post workout - 2x Protein source

meal- - 2x Carb source
- 1x Fruit

Dinner - 1x Protein source

- 1x Healthy Fat

Macro Spilt: P-/C-/F-

Total Kcal’s- 1,640
Protein= 173g
Carbs= 130g
Fats= 48g
 Lean Protein Source Healthy Fats Carbohydrates Vegan options
120g Chicken ½ Avocado 100g Rice 120g Chickpea
120g Turkey 3x Whole eggs 100g Sweet pasta
1x can Tuna 20x Olives potato 200g Lentils
120g Cod 20g Sunflower seeds 40g Oats 75g Red lentil
5x Egg whites 1x Tbsp. Olive oil 1x Wrap pasta
1x Tbsp. Coconut oil 25g Cereal 100g Halloumi
25g Whey Protein 50g Pop corn
170g Quark Nuts:
170g 0% Greek Yogurt 20g Cashews
20g Almonds
20g Peanut butter

Red Meat Source Fruit options

120g Beef mince 1x Apple
120g Steak 1x Banana
1x Salmon fillet 100g Pineapple
1x Mackerel fillet 1x Mango
100g Strawberries
100g Blueberries

Notes:
- Aim to drink at least 3-4 Litres of water a day
- Do not have any more than 2 cups of coffee a day. Switch to green tea if
needed
- All food weight is cooked weight
- If you train at another time of the day rearrange your meals, so meal is
meal 3 is always post workout
- If you have a Red meat Protein source this = as 1x of your Healthy Fats.
Please take that away in your meal.
- Vegan options please note that this = 1x Carb. Please take away from that
meal.
 - Please note that if you use the Hybrid Tracker you will have more flexibility
with food choices

A.M Supplements:

- 1x Multi-vitamin
- 3g Omega 3
- 1x Vitamin C
- 25ml Apple cider vinegar or I suggest tablet form

P.M Supplements:

- Probiotics
- ZMA (zinc, Magnesium, B6)
- 800-1000mg Ashwaghnda

Supplements to take with meals:

- 1x Digestive enzyme with each solid meal