190x Filetype PDF File size 0.48 MB Source: feastgood.com
THE 3000 CALORIE BODYBUILDING MEAL PLAN DAILY MEAL PLAN For a custom meal plan designed by our nutrition coaches visit: feastgood.com/coaching-services MEAL NUTRITION OPTION 1 OPTION 2 Bacon, Eggs & Toast Protein Oatmeal Bowl Calories - 633 2 eggs and 1 cup egg 1 cup quick oats Protein - 45g whites, scrambled 2 egg whites (cook into Carbs - 75g 4 pieces turkey bacon oats to make them fluffy) Fat - 17g 1/2 cup of blueberries 1 scoop whey protein 3 pieces of whole wheat powder BREAKFAST toast 1/2 of a sliced banana 3 tbsp no sugar added 1 tbsp almond butter strawberry jam Cinnamon (optional) Greek Yogurt Bowl Hard-Boiled Eggs w/ Turkey, Rice Cakes & 1 cup plain nonfat Greek a Banana Calories - 580 yogurt 4 hard-boiled Eggs Protein - 35g 1/2 cup mixed berries 4 slices deli turkey Carbs - 65g 1 oz sliced almonds 4 basil and tomato SNACK 1 Fat - 17g 2 tbsp chia seeds flavored rice cakes 1 tbsp honey 1 large banana Chicken, Sweet Potato Ground Turkey & Broccoli Rice Bowl Calories - 632 6 oz baked chicken breast 6 oz lean ground turkey Protein - 53g 5 oz baked sweet potato 1 cup basmati rice Carbs - 60g 1 cup roasted broccoli 1/4 cup corn kernels Fat - 20g cooked with 0.5 tbsp 1 cup romaine lettuce LUNCH olive oil 1/4 cup salsa 2 tbsp sour cream Protein Cereal Blueberry Banana Calories - 516 Protein Smoothie Protein - 55g Carbs - 65g 1.5 cups Kashi Go Lean 1.5 scoop whey protein Fat - 4g Protein Cereal powder 1 cup skim milk 1 frozen banana SNACK 2 1 scoop whey protein 3/4 cup frozen blueberries *Best meal for pre/ post powder eorkout due to its high 1.5 cup skim milk protein, high carb, and low fat content* Calories - 642 Steak & Baked Potato Salmon and Quinoa Protein - 45g 5 oz sirloin steak 5 oz Atlantic salmon Carbs - 48g 1 medium baked potato 1 cup quinoa Fat - 30g 1 tbsp butter 1 tbsp bacon bits 1 cup baked Brussel 1 tbsp sour cream sprouts w/ 1 tbsp olive oil 10 asparagus spears 1 oz feta cheese DINNER 2 tbsp parmesan cheese
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