Healthy Meal Plan PDF
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Uploaded by MightyGyrolite
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Summary
This document provides a sample meal plan, including breakfast, lunch, dinner, and snacks. It details portion sizes using hand measurements and includes options for various food types, like protein powder and different kinds of fruits and vegetables.
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Breakfast 3 whole eggs 1 fist of onions, peppers, and mushrooms (can choose any veggie) 1 tbsp of nut butter 1 or 2 slices of toast OR 40-50 grams of protein powder 1 handful spinach 1 banana 1/2 cup of berries 1 tbsp of nut butter 4-6 ounces of almond milk Lunch 1-2 palms of chopped chicken...
Breakfast 3 whole eggs 1 fist of onions, peppers, and mushrooms (can choose any veggie) 1 tbsp of nut butter 1 or 2 slices of toast OR 40-50 grams of protein powder 1 handful spinach 1 banana 1/2 cup of berries 1 tbsp of nut butter 4-6 ounces of almond milk Lunch 1-2 palms of chopped chicken 2 fists of carrots and cucumbers (example) 1 cup jasmine rice 1/2 serving of avocado *Can add some extra starchy carbs on hard training days Snack #1 1 Perfect Bar 1 large apple OR 3/4 cups of Greek yogurt 1 handful of berries 1/4 cup of chopped walnuts Dinner 1-2 palms of salmon, steak or chicken 2 fists of roasted cauliflower (example) 1 handful of jasmine rice 1-2 tbsp of olive oil Snack #2 25-30 grams of protein powder 4-8 ounces of almond milk 2-3 rice cakes
