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 |
