MALE FAT LOSS – HIGH CARBOHYDRATE
Based on 80KG / 176Lbs
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 – 100 g |
389 |
17 |
66 |
7 |
11 |
| 2% Fat Milk – 300 ml |
156 |
10 |
14 |
6 |
– |
| Blueberries – 50 g |
29 |
– |
7 |
– |
1 |
| TOTAL |
574 |
27 |
87 |
13 |
12 |
LUNCH
| Food |
Calories |
Protein (g) |
Carbs (g) |
Fat (g) |
Fibre (g) |
| Chicken Breast Meat (Broilers or Fryers) – 200 g |
220 |
46 |
– |
2 |
– |
| Quinoa – 75 g |
281 |
10 |
52 |
4 |
– |
| Snow or Sugar Snap Peas – 100 g |
42 |
3 |
8 |
– |
3 |
| TOTAL |
543 |
59 |
60 |
6 |
7 |
DINNER
| Food |
Calories |
Protein (g) |
Carbs (g) |
Fat (g) |
Fibre (g) |
| Baked or Broiled Haddock – 150 g |
192 |
33 |
– |
6 |
– |
| White Potatoes (Flesh and Skin) – 300 g |
210 |
6 |
48 |
– |
6 |
| Green Peas – 80 g |
65 |
4 |
11 |
– |
4 |
| TOTAL |
467 |
43 |
59 |
6 |
10 |
SNACKS
| Food |
Calories |
Protein (g) |
Carbs (g) |
Fat (g) |
Fibre (g) |
| Banana – 1 medium (7″ to 7-7/8″ long) |
105 |
1 |
27 |
– |
3 |
| English Fat Free Greek Yoghurt – 250 g |
138 |
20 |
14 |
– |
– |
| Almonds – 20 almond |
140 |
5 |
5 |
12 |
2 |
| Russian Protein – 2 tbsp |
114 |
26 |
– |
1 |
– |
| TOTAL |
497 |
52 |
46 |
13 |
5 |
DAILY TOTALS
| Food |
Calories |
Protein (g) |
Carbs (g) |
Fat (g) |
Fibre (g) |
| Total |
2081 |
181 |
252 |
38 |
34 |
| CLIENT DAILY TOTAL |
2050 |
179 |
256 |
34 |
30 |
