1200 kcal meal plan

BREAKFAST

30 grams oats

3 large egg whites

½ banana

Bring a cup of water to boil, then add oats and cook for two minutes. Reduce the heat and stir egg whites with oatmeal until it combines well. Add sweetener of your choice or pinch of cinnamon. Transfer cooked oatmeal in the bowl and add sliced banana.

Total: 297 kcal / 23 g P/ 40 g Ch/ 6 g F/

SNACK

100 grams greek yoghurt

1 tbsp. frozen berries

Total: 89 kcal / 10 / 7 g C/ 2 g F/

LUNCH

100 grams tuna

3 cups lettuce

½ medium cucumber

1 tbsp. olive oil

1 tbsp. aceto balsamico

salt

Total: 257 kcal/ 28 g P/ 8 g C/ 14 g F/

SNACK

    1 slice of whole grain toast

   2 tsp. peanut butter

Total: 163 kcal/ 6 g P/ 21 g C/ 7 g F/

POSTWORKOUT MEAL

½ banana

1 scoop whey protein powder

a cup of low fat milk

1 tbsp. honey

Blend all the ingredients together in a food processor.

Total: 338 kcal/ 33 g P/ 45 g C/ 5 g F

DINNER

150 grams cottage cheese

Total: 116 kcal/ 16,5 g P/ 4,2 g C/ 3,6 g F

 

TOTAL:

1256 calories

Proteins: 117 grams

Carbs:     123 grams

Fat:           37 grams

 

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