Diet (all foods)
What To Eat?
Pack on muscle and shed fat with controlling the foods you consume. Aim for a high protein low carb diet. Use the app MyFitnessPal to count your calories everyday to meet your goals. Use the barcode scanner option on the app if the food isn’t on its database yet. Focus on eating overall healthy foods instead of just consuming a certain amount of calories. Feel free to add or remove foods based on your caloric needs. This is just a template to help you customize your diet plan.
**Don’t forget to drink at least 3/4 gallon of water per day.
Protein Sources: Lentils, Chickpeas, Kidney Beans, Soya, Vegan Protein Powder, Tofu, Cottage Cheese, Hemp Seed, Soy Milk, All Meats, Dairy Milk, Eggs.
Carb Sources: Fruits and vegetables, Rice, Pasta, Potato, Sweet Potato, Quinoa, Oats, Beetroots.
Fat Sources: Peanut Butter, Avocado, Chia Seeds, Flax Seeds, Nuts, Olive Oil.
*This list is not exhaustive.
Sample Day of Eating:
| Breakfast | 3 scrambled eggs, fruit milkshake with oats, 3 slices of bread with peanut butter. |
| Snack | 1 cup of low fat yogurt and a handful of almonds, walnuts and dark chocolate. |
| Lunch | 1 bowl of rice, chicken, green beans and cucumber. |
| Snack | 2 turkey wraps and 1 cup of chickpeas. |
Pre- Post- | 2 bananas, 1 cup of coffee and 1 apple.
Whey protein shake with chia/flax seeds. |
| Dinner | 1 bowl of pasta with spinach, salmon, broccoli and carrots |
Calories 2500-3000 kcal Protein 65-150 g
Another Sample Day of Eating:
| Breakfast | 1 bowl of quinoa with corn and peas, whey protein shake with oats and berries, 3 slices of bread with chicken and mayo |
| Snack | 1 cup of low fat yogurt and a handful of almonds, walnuts and dark chocolate. |
| Lunch | 1 bowl of pasta, chicken, chickpeas and cucumber. |
| Snack | 1 cup of tofu and 1 cup of lentils/kidney beans |
Pre- Post- | 2 bananas, 1 apple and a handful of dates.
3 boiled eggs with cucumber, peas and carrots |
| Dinner | 1 bowl of rice with spinach, beef and broccoli. |
Calories 2500-3000 kcal Protein 65-150 g