Transcription of SAMPLE MEAL PLAN - 3000 CALORIES - Bodybuilding.com
1 MEAL PLAN - 3000 CALORIESBREAKFASTPROTEINCARBOHYDRATESFAT CALORIES8 EGG WHITES 29001371 WHOLE EGGS605722/3 CUP UNCOOKED OATS93632071/2 TBSP NATURAL PEANUT/ALMOND BUTTER22453 TOTAL463712469 MID-MORNINGPROTEINCARBOHYDRATESFATCALORI ES2 TBSP NATURAL PEANUT/ALMOND BUTTER88162102 SLICES WHEAT BREAD728214910-12 STRAWBERRIES 012050 TOTAL154818409 LUNCHPROTEINCARBOHYDRATESFATCALORIES5 OZ CHICKEN44052347 OZ SWEET POTATO 44101792 CUP BROCCOLI 5121622 TEASPOONS OLIVE OIL 00979 TOTAL535315554 MID DAYPROTEINCARBOHYDRATESFATCALORIES5 OZ CHICKEN 44052341 CUP COOKED BROWN RICE 54622183 CUPS SPINACH/MIXED GREENS 330217-8 SLICES AVOCADO 25790 TOTAL545414563 DINNERPROTEINCARBOHYDRATESFATCALORIES7 OZ TILAPIA OR WHITE FISH51052451/2 CUP COOKED BROWN RICE 22001101 CUP MIXED VEGETABLES MEAL PLAN - 3000 CALORIESBEFORE BEDPROTEINCARBOHYDRATESFATCALORIES1/2 CUP CHOPPED TOMATO140161/2 CUP LOW FAT COTTAGE CHEESE 143181 TOTAL157197 POST-WORKOUTPROTEINCARBOHYDRATESFATCALOR IESPROTEIN SHAKE 50842601 SMALL APPLE 020077 TOTAL50284337 DAILY TOTAL292259692902 SAMPLE MEAL PLAN - FOODS AMOUNT FOODS5 AND 1/2 LBSCHICKEN OR LEAN TURKEY 3 LBS TILAPIA OR WHITE FISH2-3
2 LOAVESWHOLE WHEAT OR MULTIGRAIN BREAD (LOW FAT) 1 LBSDRY OATS LBSRAW BROWN RICE 3 LBSSWEET POTATOES2-3 CARTONSFRESH OR FROZEN BERRIES3 SMALL AVOCADOS7 APPLES3 LBSBROCCOLI3 LBSMIXED LBSSPINACH4 TOMATOES28 OZLOW FAT COTTAGE CHEESEALWAYS HAVE ON HANDNATURAL PEANUT/ALMOND BUTTEREXTRA VIRGIN OLIVE OILNOTES
