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MALE MEAL PLAN

Weight range: 165-185 lbs. (75-85 kgs)


Total calories: 2800 kcals
Daily water intake: min. 4 L

GENERAL INFORMATION
This is an example of a meal plan for men whose main goal is body remodelling, using a balanced and
healthy nutritional plan. In combination with weight training and careful adjustment of your nutrient intake
you can achieve your desired physique. For a more detailed meal planning, customized for your goals,
please contact me.

Meal 1 07:00 AM Meal Calories - 650 kcal


2 Large Whole Eggs Oats are a source of low glycemic Protein - 48.8 gr.
carbs great for sustained energy. With
2 Large Egg Whites Fats - 18.2 gr.
eggs you get proteins which are
100 gr. Oats essential in the morning for muscle Carbs - 73.4 gr.
15 gr. Whey Protein tissue repair and growth.
5 gr. Cinnamon

Meal 2 10:00 AM Meal Calories - 364 kcal


300 gr. Greek Yogurt Greek yogurt is a good source of Protein - 34.4 gr.
protein. Chia and almonds deliver a
10 gr. Chia Seeds Fats - 15.1 gr.
pefect amount of essential healthy fats,
30 gr. Blueberries required by the hormonal processes in Carbs - 23.9 gr.
10 Med. Almonds the body.

Meal 3 01:00 PM Meal Calories - 392 kcal


150 gr. Chicken Breast Chicken is a great source of high- Protein - 50.5 gr.
quality protein. Broccoli is rich in micro-
150 gr. Broccoli Fats - 14.8 gr.
nutrients and fiber. Avocados are great
50 gr. Avocado source of essential healthy fats. Carbs - 15 gr.

Meal 4 04:00 PM Meal Calories - 396 kcal


150 gr. Tilapia Chicken is a great source of quality Protein - 44.3 gr.
protein. Brown rice offers a steady
50 gr. Broccoli Fats - 5.2 gr.
source of energy and also contains
150 gr. Brown Rice fiber which is key to a good digestion. Carbs - 41 gr.

Alpha Bodies 2015 1


Meal 5 - Post workout 07:00 PM Meal Calories - 557 kcal
80 gr. Rice Cakes Post workout, the carbs in the rice Protein - 46.6 gr.
cakes quickly replenish muscle
100 gr. Pineapple Fats - 4 gr.
glycogen consumed during the
50 gr. Whey Protein workout, while the protein speeds up Carbs - 83.3 gr.
the muscle recovery process.

Meal 6 09:00 PM Meal Calories - 397 kcal


300 gr. Cottage Cheese Cottage cheese is the best source of Protein - 40 gr.
slow digesting protein, needed
25 gr. Almond Butter Fats - 18.5 gr.
throughout the night. The almond butter
30 gr. Blueberries is the source of essential healthy fats. Carbs - 19.1 gr.

Alpha Bodies 2015 2

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