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Example Meal Plan For BMR of 2900:

Low carb: You get 3190 calories on low carb day, 50 percent is protein, 20 percent carbs, and 30 percent fat (+/- 5%). Low fat: You get 3480 calories on low fat day. 50 % of it is carbs, 30 percent protein, and 20 percent fat (+/- 5%). Cheat Day: You get 4930 calories.

Example of Low Carb Day Menu:

 

calories protein(g) carbs(g) fat(g) fiber(g)






6 am wake up - take morning supplements




6:05 -6:50 morning exercise if applicable




7am Breakfast




3 eggs 252 21 1.5 18 0
1 oz cheese 110 7 1 9 0
4 oz salsa 40 2 8 0 1
5 grilled asparagus spears 0 0 0 0 2.5
1.5 scoops whey 172.5 34.5 3 2.25 0






10 am snack 1




3 scoops whey protein powder 345 69 6 4.5 0






1 pm lunch




8 oz sliced turkey breast 230 50 0 3 0
4 pieces whole wheat bread 380 20 62 6 10
carrot sticks (from 2 carrots) 64 2 14 0 4
lettuce 0 0 0 0 1
2 scoops whey 230 46 4 3 0






4 pm snack 2




2 cups strawberries 136.8 2.72 32 1.76 10.56
1.5 cups 1% fat cottage cheese 270 42 12 6 0





5:30 pm pre-workout supplements










6-6:45 pm evening workout




6:45 pm post-workout supplements




7:15 dinner




8 oz salmon 400 61.28 0 17.33 0
1 1/4 baked potatoes 280 6.25 63.75 0 2.5
1 cup broccoli 0 0 0 0 4






9:30:00 PM bedtime supplements




10 pm bedtime




1.5 scoops casein protein 150 31.5 3 1.5 0
1 tablespoon flaxseed oil 120 0 0 13.5 0
Totals 3180.3 395.25 210.25 85.84 35.56


50% 26% 24%












Low Fat Menu:





 

calories protein(g) carbs(g) fat(g) fiber(g)






6 am wake up - take morning supplements




6:05 -6:50 morning exercise if applicable




7am Breakfast




3 eggs 225 21 0.75 15 0
12 egg whites 210 43.2 3 2 0
1.5 cups oatmeal 217.5 9 37.8 3.6 12
1 banana 105 1 25 0 2






10 am snack 1




8 oz milk 120 10 14 2.5 0
1 cup oat bran 220 4 40 4 6.8






1 pm lunch




2 pieces whole wheat bread to make 1 grilled cheese sandwich 190 10 31 3 5
2 oz cheese 220 14 2 18 0
calorie free butter spray for grilled cheese 0 0 0 0 0
16 oz tomato soup 170 4.2 32 4 1






4 pm snack 2




1.5 cups whole wheat pasta 315 12.3 63.6 1.2 9.9
4 oz pasta sauce 74 2 7 2 1
4 Tb parmasean cheese 82 8 0 5.6 0






5:30 pm pre-workout supplements










6-6:45 pm evening workout




6:45 pm post-workout supplements




7:15 dinner




8 oz chicken breast 248 52 0 3.2 0
1 cups white rice 385.5 8.25 85.8 0.9 1.5
1 cups corn 427.5 11.4 85.5 4.5 12.6
1/2 cup broccoli 0 0 0 0 2






9:30:00 PM bedtime supplements










10 pm bedtime




1.5 scoops casein protein 150 31.5 3 1.5 0
1 tablespoon flaxseed oil 120 0 0 13.5 0
Totals 3479.5 241.85 430.45 84.5 53.8
Protein, Carb, Fat Percentages
28% 49% 22%












Cheat Day Menu:





 

calories protein(g) carbs(g) fat(g) fiber(g)
6 am wake up - take morning supplements




6:05 -6:50 morning exercise if applicable




7am Breakfast




3 eggs 225 21 0.75 18 0
4 4-inch pancakes 140 3 20 1.67 1.33
2 oz maple syrup or honey 210 0 52 0 0
calorie free butter spray for grilled cheese 0 0 0 0 0
12 oz orange juice 180 1.5 43.5 0 3






10 am snack 1




16 oz milk 240 20 28 5 0
2 cups raisin bran 400 10 86 2 14






1 pm lunch




3 pieces whole wheat bread 285 15 46.5 4.5 7.5
8 oz roast beef 280 51 1.33 8 0
lettuce, pickle, tomato, onion 0 0 0 0 0.5
2 oz potato chips 320 4 28 20 0
2 oranges 130 2 30 0.2 10






4 PM snack 2




6 oz shrimp 180 34.2 1.8 3 0
5 tablespoons cocktail sauce 125 2.5 25 1.25 1.25






5:15 pm pre-workout supplements if applicable




6-6:45 pm evening workout if applicable




6:45 pm post-workout supplements










7:15 dinner




16 oz clam chowder at a restaurant 440 16 40 24 0
11.1 oz restaurant prime rib (yield from 16 oz raw) 666 101.01 0 28.31 0
2 tablespoons horseradish 40 0 2.8 3.2 0
2 oz cup au jus 10 0.7 1.5 0.1 0
1 large baked potato 264 5.5 57.2 0.6 1
2 tablespoons sour cream 60 1 1 6 0
2 tablespoons butter 200 0 0 22 0
1 cup restaurant vegetable medley(no butter/oil) 0 0 0 0 3
1 average size slice new york cheese cake 280 6 38 12 0






9:30:00 PM bedtime supplements










10 pm bedtime




1.5 scoops casein protein 150 31.5 3 1.5 0
1 tablespoon flaxseed oil 120 0 0 13.5 0
Totals 4945 325.91 506.38 174.82 41.58
Protein, Carb, Fat Percentages
26% 41% 32%


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