אהלן קיבלתי תפריט תזונה ממאמן אישי
התפריט באגנלית אבל השאלה שלי היא האם זה יהיה בסדר להחליף חזה עוף ובשר טחון בטונה מדי פעם
וכמה ירקות בכל ארוחה
נגיד בוקר מלפפונים
צהריים ברוקולי
ארוחה 3 שעועית ירוקה זה יספיק ?
זה התפריט
Monday: High Carb
Tuesday: High Carb
Wednesday: High Carb
Thursday: Medium Carb
Friday: Medium Carb
Saturday: Medium Carb
Sunday: High Carb
HIGH CARB CYCLE
Meal 1
60g Oatmeal cooked in Water or Unsweetened Almond Milk
75g Blueberries
+
8 Liquid Egg Whites
4-6 oz Vegetables
350 KCAL 56C 2F 38P
Meal 2
7 oz Any Rice or Any Potato
7 oz Chicken Breast, Ground Bison or 93% Lean Turkey
4-6 oz Vegetables
* very lenient on greens, alternate through all the greens you like. The more greens. Better!
483 KCAL 39C 3F 66P
POST-WORKOUT
Always drink whey protein shake after your workout, unless you implement cardio after your workout then you would have the shake after post-workout cardio - 120 KCAL 2C 1F 25P
Meal 3 ( This meal can be replaced for x1 Halo Top Ice Cream one time Per Week )
7 oz Any Rice or Any Potato
7 oz Chicken Breast, Ground Bison or 93% Lean Turkey
4-6 oz Vegetables
483 KCAL 39C 3F 66P
Meal 4
7 oz Any Rice or Any Potato
7 oz Chicken Breast or 93% Lean Turkey
4-6 oz Vegetables
483 KCAL 39C 3F 66P
Snack:
1 Apple, Pear or Orange.
86KCAL 23C 0F 1P
Meal 5
4 oz Any Rice or Any Potato
7 oz Chicken Breast of 93% Lean Turkey
4-6 oz Vegetables
341 KCAL 25C 10F 40P
Meal 6
7 oz Any Rice or Any Potato
7 oz Chicken Breast, or 93% Lean Turkey
4-6 oz Any Vegetable
483 KCAL 39C 3F 66P
The 6 meals above eat on the High Carb Days
..the 6 meals below eat on the Medium Carb Days
MEDIUM CARB CYCLE
Meal 1
( Oats are weighted uncooked, 1/2 cup = 40g )
40g Oatmeal cooked in 3-6 oz Unsweetened Almond Milk or Water.
( Sweeten with Ground Cinnamon & 3-5 packets of Stevia )
100g Blueberries or Strawberries
1 tbsp Ground Flaxseed
6 Egg Whites (I scramble them in a pan with Olive or Coconut oil cooking spray.)
2 Whole Eggs
i like to use reduced sugar ketchup on this meal, you can add additional veggies if you'd like.
484 KCAL 47 C 18F 36P
Meal 2
7 oz Chicken Breast, Ground Bison or 99% Lean Turkey
6 oz Sweet Potato or Quinoa
4-6 oz Vegetables
I usually do baked chicken breast. It's very easy to prepare in large quantities. Just throw each chicken breast in a baking pan, poke holes into each breast with a fork, and bake for 23 minutes in 450 degrees.
437 KCAL 35C 3F 65P
Meal 3
7 oz Chicken Breast, Ground Bison or 99% Lean Turkey
6 oz Sweet Potato or Quinoa
4-6 oz Vegetables ( Vegetable List can be found below )
437 KCAL 35C 3F 65P
Snack: ( This snack can be replaced for x1 Quest Bar 1-2 times per week the most )
2 TBSP JIFFY Low Sodium Peanut Butter or Almond Butter
190 KCAL 8C 16F 7P
Meal 4
7 oz Chicken Breast or 93% Lean Ground Turkey
4-6 oz Vegetables
Use any seasoning under 300mg of sodium. This applies to all meals
Check your labels!
297 KCAL 1C 2F 62P
POST-WORKOUT
Always drink whey protein shake after your workout, unless you implement cardio after your workout then you would have the shake after post-workout cardio - 120 KCAL 2C 1F 25P
Meal 5
7 oz Chicken Breast, Ground Bison or 99% Lean Turkey
4-6 oz Vegetables
297 KCAL 1C 2F 62P
Meal 6
6 oz Lean Ground Beef, Sirloin or Salmon without Skin.
120-150g HAAS Avocado ( Mini Avocados )
2 cups lettuce or any other leafy green
1-2 tbsp Vinegar
I love to make a big salad out of my last meal, it leaves me full throughout the night. Feel free to throw in lightly sautéed or steamed veggies.
620 KCAL 5C 35F 61P
UP
התפריט באגנלית אבל השאלה שלי היא האם זה יהיה בסדר להחליף חזה עוף ובשר טחון בטונה מדי פעם
וכמה ירקות בכל ארוחה
נגיד בוקר מלפפונים
צהריים ברוקולי
ארוחה 3 שעועית ירוקה זה יספיק ?
זה התפריט
Monday: High Carb
Tuesday: High Carb
Wednesday: High Carb
Thursday: Medium Carb
Friday: Medium Carb
Saturday: Medium Carb
Sunday: High Carb
HIGH CARB CYCLE
Meal 1
60g Oatmeal cooked in Water or Unsweetened Almond Milk
75g Blueberries
+
8 Liquid Egg Whites
4-6 oz Vegetables
350 KCAL 56C 2F 38P
Meal 2
7 oz Any Rice or Any Potato
7 oz Chicken Breast, Ground Bison or 93% Lean Turkey
4-6 oz Vegetables
* very lenient on greens, alternate through all the greens you like. The more greens. Better!
483 KCAL 39C 3F 66P
POST-WORKOUT
Always drink whey protein shake after your workout, unless you implement cardio after your workout then you would have the shake after post-workout cardio - 120 KCAL 2C 1F 25P
Meal 3 ( This meal can be replaced for x1 Halo Top Ice Cream one time Per Week )
7 oz Any Rice or Any Potato
7 oz Chicken Breast, Ground Bison or 93% Lean Turkey
4-6 oz Vegetables
483 KCAL 39C 3F 66P
Meal 4
7 oz Any Rice or Any Potato
7 oz Chicken Breast or 93% Lean Turkey
4-6 oz Vegetables
483 KCAL 39C 3F 66P
Snack:
1 Apple, Pear or Orange.
86KCAL 23C 0F 1P
Meal 5
4 oz Any Rice or Any Potato
7 oz Chicken Breast of 93% Lean Turkey
4-6 oz Vegetables
341 KCAL 25C 10F 40P
Meal 6
7 oz Any Rice or Any Potato
7 oz Chicken Breast, or 93% Lean Turkey
4-6 oz Any Vegetable
483 KCAL 39C 3F 66P
The 6 meals above eat on the High Carb Days
..the 6 meals below eat on the Medium Carb Days
MEDIUM CARB CYCLE
Meal 1
( Oats are weighted uncooked, 1/2 cup = 40g )
40g Oatmeal cooked in 3-6 oz Unsweetened Almond Milk or Water.
( Sweeten with Ground Cinnamon & 3-5 packets of Stevia )
100g Blueberries or Strawberries
1 tbsp Ground Flaxseed
6 Egg Whites (I scramble them in a pan with Olive or Coconut oil cooking spray.)
2 Whole Eggs
i like to use reduced sugar ketchup on this meal, you can add additional veggies if you'd like.
484 KCAL 47 C 18F 36P
Meal 2
7 oz Chicken Breast, Ground Bison or 99% Lean Turkey
6 oz Sweet Potato or Quinoa
4-6 oz Vegetables
I usually do baked chicken breast. It's very easy to prepare in large quantities. Just throw each chicken breast in a baking pan, poke holes into each breast with a fork, and bake for 23 minutes in 450 degrees.
437 KCAL 35C 3F 65P
Meal 3
7 oz Chicken Breast, Ground Bison or 99% Lean Turkey
6 oz Sweet Potato or Quinoa
4-6 oz Vegetables ( Vegetable List can be found below )
437 KCAL 35C 3F 65P
Snack: ( This snack can be replaced for x1 Quest Bar 1-2 times per week the most )
2 TBSP JIFFY Low Sodium Peanut Butter or Almond Butter
190 KCAL 8C 16F 7P
Meal 4
7 oz Chicken Breast or 93% Lean Ground Turkey
4-6 oz Vegetables
Use any seasoning under 300mg of sodium. This applies to all meals
Check your labels!
297 KCAL 1C 2F 62P
POST-WORKOUT
Always drink whey protein shake after your workout, unless you implement cardio after your workout then you would have the shake after post-workout cardio - 120 KCAL 2C 1F 25P
Meal 5
7 oz Chicken Breast, Ground Bison or 99% Lean Turkey
4-6 oz Vegetables
297 KCAL 1C 2F 62P
Meal 6
6 oz Lean Ground Beef, Sirloin or Salmon without Skin.
120-150g HAAS Avocado ( Mini Avocados )
2 cups lettuce or any other leafy green
1-2 tbsp Vinegar
I love to make a big salad out of my last meal, it leaves me full throughout the night. Feel free to throw in lightly sautéed or steamed veggies.
620 KCAL 5C 35F 61P
UP
