Meal Plan

My nutrition has been way off these last few weeks, actually ever since before Christmas, and no matter how often or how hard or how long I work out, I’m not seeing the results I would like to. It’s so true that 20% exercise and 80% nutrition is the right combination!

I got great results during the 10 days on the Whole 30 Program but I lost a lot of muscle and that meal plan is not maintainable long term, I can’t eat so much meat every day! I felt sick only by looking at meat at the end.

So inspired by all the amazing body transformations and their clean nutrition plan on BodyBuilding but also based on the The Eat Clean Diet Grocery List, I have put together the meal plan that I will be following from now.

Macros
carbohydrate (40%), protein (30%), and fat (30%)

Supplements With Meal 1
Whey Protein
Multivitamin
Fish Oil

Supplements before bed
Magnesium

Post-workout
1 serving Banana
Whey Protein

Beverages
Water
Coffee: black
Tea: green, peppermint, fruit

Diet Plan

Meal 1
Whey Protein 1 serving (30 g)
Coffee Black 1 serving

Meal 2
Greek Yogurt (150 g)
Oats 1 serving (40 g)
Blueberries/Raspberries 1 serving

Meal 3
Meat/poultry/seafood 1 serving
Rice/Potatoes 1 cup
Vegetables/Salad 1 cup

Meal 4: Post-workout
Whey Protein 1 serving (30 g)
Banana 1
Peanut/almond butter 1 tsp

Meal 5
Meat/poultry/seafood 1 serving
Vegetables/Salad 1 cup

I am hoping that with this meal plan and with the workout plan, I will be finally starting to see some results!

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