10
Eating program -Male losing weight
BASED ON A 80KG MAN. MAKE SURE THE CALORIE INTAKE IS ACCORDING TO
YOUR CALCULATIONS DONE ON PREVIOUS PAGE # Breakfast:
2 Large eggs
Rye/Wholewheat Bread -50g
Spinach-100g
Salmon Fillet -1 fillet
# Lunch:
Cooked chicken fillet- 175g
Brown Rice-60g
Cooked Broccoli-200g
# Dinner:
Ground Beef(95 % lean/5 % Fat) -150g
Red tomatos-120g
Sweet Potato-200g
Cooked Asparagus- 100g
# Snacks: Pineapple-200g
Apple- 1 small
Almonds- 20 almonds
Greek Yogurt 170 g
#
Post workout : (If you working out)
Whey protein-natural -2 tbs
Skimmed milk -200ml
#
If you would like to take out anything look at substitute page The total calorie intake for this plan would be:
Calories: 2278
Protein: 206g
Carbs: 210g Fat: 71g