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  • 30 Day Beginner Guide 3000 Meal Plan

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    Vamsi Molaka
    707 Ansichten2 Seiten
    This document provides a sample 3000 calorie meal plan for one day, including the number of calories, carbohydrates, proteins, and fats for each meal and snack. The meal plan consists of breakfast, mid-morning snack, lunch, mid-day snack, dinner, before bed snack, post-workout snack. The total daily intake is 292g of protein, 259g of carbohydrates, and 69g of fat for a total of 2902 calories. A list of suggested foods to have on hand to implement this meal plan is also provided.

    Originalbeschreibung:

    for gym goers

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    This document provides a sample 3000 calorie meal plan for one day, including the number of calories, carbohydrates, proteins, and fats for each meal and snack. The meal plan consists of breakfast, mid-morning snack, lunch, mid-day snack, dinner, before bed snack, post-workout snack. The total daily intake is 292g of protein, 259g of carbohydrates, and 69g of fat for a total of 2902 calories. A list of suggested foods to have on hand to implement this meal plan is also provided.

    Copyright:

    © All Rights Reserved
    Als PDF, TXT herunterladen oder online auf Scribd lesen
    Markieren Sie unangemessene Inhalte
    707 Ansichten2 Seiten

    30 Day Beginner Guide 3000 Meal Plan

    Hochgeladen von

    Vamsi Molaka
    This document provides a sample 3000 calorie meal plan for one day, including the number of calories, carbohydrates, proteins, and fats for each meal and snack. The meal plan consists of breakfast, mid-morning snack, lunch, mid-day snack, dinner, before bed snack, post-workout snack. The total daily intake is 292g of protein, 259g of carbohydrates, and 69g of fat for a total of 2902 calories. A list of suggested foods to have on hand to implement this meal plan is also provided.

    Copyright:

    © All Rights Reserved
    Als PDF, TXT herunterladen oder online auf Scribd lesen
    Markieren Sie unangemessene Inhalte
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    SAMPLE MEAL PLAN - 3000 CALORIES

    BREAKFAST
    8 EGG WHITES

    PROTEIN
    29

    CARBOHYDRATES
    0

    FAT
    0

    CALORIES
    137

    1 WHOLE EGGS

    72

    2/3 CUP UNCOOKED OATS

    36

    207

    1/2 TBSP NATURAL PEANUT/ALMOND


    BUTTER

    53

    TOTAL

    46

    37

    12

    469

    PROTEIN

    CARBOHYDRATES

    FAT

    CALORIES

    16

    210

    2 SLICES WHEAT BREAD

    28

    149

    10-12 STRAWBERRIES

    12

    50

    TOTAL

    15

    48

    18

    409

    PROTEIN
    44

    CARBOHYDRATES
    0

    FAT
    5

    CALORIES
    234

    7 OZ SWEET POTATO

    41

    179

    2 CUP BROCCOLI

    12

    62

    2 TEASPOONS OLIVE OIL

    79

    TOTAL

    53

    53

    15

    554

    PROTEIN
    44

    CARBOHYDRATES
    0

    FAT
    5

    CALORIES
    234

    1 CUP COOKED BROWN RICE

    46

    218

    3 CUPS SPINACH/MIXED GREENS

    21

    7-8 SLICES AVOCADO

    90

    TOTAL

    54

    54

    14

    563

    PROTEIN
    51

    CARBOHYDRATES
    0

    FAT
    5

    CALORIES
    245

    1/2 CUP COOKED BROWN RICE

    20

    110

    1 CUP MIXED VEGETABLES STEAMED

    12

    118

    TOTAL

    56

    32

    473

    MID-MORNING
    2 TBSP NATURAL PEANUT/ALMOND
    BUTTER

    LUNCH
    5 OZ CHICKEN

    MID DAY
    5 OZ CHICKEN

    DINNER
    7 OZ TILAPIA OR WHITE FISH

    WWW.BODYBUILDING.COM/BEGINNERSGUIDE

    SAMPLE MEAL PLAN - 3000 CALORIES


    BEFORE BED
    1/2 CUP CHOPPED TOMATO

    PROTEIN
    1

    CARBOHYDRATES
    4

    FAT
    0

    CALORIES
    16

    1/2 CUP LOW FAT COTTAGE CHEESE

    14

    81

    TOTAL

    15

    97

    PROTEIN
    50

    CARBOHYDRATES
    8

    FAT
    4

    CALORIES
    260

    1 SMALL APPLE

    20

    77

    TOTAL

    50

    28

    337

    DAILY TOTAL

    292

    259

    69

    2902

    POST-WORKOUT
    PROTEIN SHAKE

    SAMPLE MEAL PLAN - FOODS


    AMOUNT

    FOODS

    5 AND 1/2 DOZEN

    EGGS

    4.5 LBS

    CHICKEN OR LEAN TURKEY

    3 LBS

    TILAPIA OR WHITE FISH

    2-3 LOAVES

    WHOLE WHEAT OR MULTIGRAIN BREAD (LOW FAT)

    1 LBS

    DRY OATS

    2.25 LBS

    RAW BROWN RICE

    3 LBS

    SWEET POTATOES

    2-3 CARTONS

    FRESH OR FROZEN BERRIES

    SMALL AVOCADOS

    APPLES

    3 LBS

    BROCCOLI

    3 LBS

    MIXED VEGETABLES

    1.5 LBS

    SPINACH

    TOMATOES

    28 OZ

    LOW FAT COTTAGE CHEESE

    ALWAYS HAVE ON HAND

    NATURAL PEANUT/ALMOND BUTTER


    EXTRA VIRGIN OLIVE OIL

    NOTES

    WWW.BODYBUILDING.COM/BEGINNERSGUIDE

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