FEMALE MUSCLE GAIN – HIGH CARBOHYDRATE
Based on 60KG / 132Lbs Female
Please Note: MY247PT has sourced specialist dietary plans, macronutrient calculation guidelines and all nutrition knowledge from a Registered Dietitian.
BREAKFAST
| Food |
Calories |
Protein (g) |
Carbs (g) |
Fat (g) |
Fibre (g) |
| Oats – 75 g |
292 |
13 |
50 |
5 |
8 |
| Apples – 1 NLEA serving |
80 |
– |
21 |
– |
4 |
| Semi-Skimmed Milk – 200 ml |
98 |
7 |
10 |
3 |
– |
| TOTAL |
470 |
20 |
81 |
8 |
12 |
LUNCH
| Food |
Calories |
Protein (g) |
Carbs (g) |
Fat (g) |
Fibre (g) |
| Cooked Dry Chickpeas – 80 g |
189 |
7 |
22 |
9 |
6 |
| White Rice (Long-Grain, Enriched) – 60 g |
219 |
4 |
48 |
1 |
1 |
| Cooked Spinach – 200 g |
80 |
6 |
8 |
4 |
4 |
| Cooked Green Peas – 60 g |
61 |
3 |
9 |
1 |
3 |
| TOTAL |
549 |
20 |
87 |
15 |
14 |
DINNER
| Food |
Calories |
Protein (g) |
Carbs (g) |
Fat (g) |
Fibre (g) |
| Ground Beef (95% Lean / 5% Fat) – 150 g |
206 |
32 |
– |
8 |
– |
| Sweetpotato – 200 g |
228 |
4 |
40 |
6 |
6 |
| Cooked Asparagus (from Fresh) – 1 serving (92g) |
36 |
2 |
4 |
2 |
2 |
| Snow or Sugar Snap Peas – 100 g |
42 |
3 |
8 |
– |
3 |
| TOTAL |
470 |
38 |
44 |
16 |
8 |
SNACKS
| Food |
Calories |
Protein (g) |
Carbs (g) |
Fat (g) |
Fibre (g) |
| English Fat Free Greek Yoghurt – 250 g |
138 |
20 |
14 |
– |
– |
| Almonds – 15 almond |
105 |
4 |
4 |
9 |
2 |
| Peach – 1 serving (98g) |
106 |
38 |
1 |
9 |
– |
| Air Popped Popcorn – 35 g |
135 |
5 |
27 |
2 |
5 |
| TOTAL |
416 |
30 |
54 |
11 |
9 |
POST WORKOUT
| Food |
Calories |
Protein (g) |
Carbs (g) |
Fat (g) |
Fibre (g) |
| Bananas – 120 g |
107 |
1 |
28 |
– |
4 |
| Jellybeans – 10 g |
38 |
– |
9 |
– |
– |
| Russian Protein – 2 tbsp |
114 |
26 |
– |
1 |
– |
| TOTAL |
259 |
27 |
37 |
1 |
4 |
DAILY TOTALS
| Food |
Calories |
Protein (g) |
Carbs (g) |
Fat (g) |
Fibre (g) |
| Total |
2164 |
135 |
303 |
51 |
47 |
| CLIENT DAILY TOTAL |
2150 |
134 |
296 |
48 |
30 |
