Meal Plan - counting Calories

	A	B	C	D	E	G	H	J	K	L	M	N
1	Training Day							Non-Training Day
2		Protein	Carbohydrates	Fat	Calories				Protein	Carbohydrates	Fat	Calories
3	Meal 1					Meal 1 (Pre workout)	Meal 1	Meal 1
4	2 Whole Eggs	11	1	9	129	35gs Whey Iso		2 Whole Eggs	11	1	9	129
5	4 Egg Whites	14	1	0	60	20g Nut Butter or Whole Nuts		4 Egg Whites	14	1	0	60
6	200gs Green Veg	9	4	2	70			200gs Green Veg	9	4	2	70
7					0			Totals	34	6	11	259
8	Totals	34	6	11	259			Meal 2
9	Meal 2				0	Meal 2	Meal 2	150gs Chicken	47	0	5	233
10	150gs Chicken	47	0	5	233			200gs Green Veg and/or large salad	9	4	2	70
11	200gs Green Veg and/or large salad	9	4	2	70			15gs Nut Butter or 10gs Olive Oil	4	2	7	87
12					0							0
13					0			Totals	60	6	14	390
14		56	4	7	303			Meal 3
15	Meal 3				0	Meal 3 (Post Workout)	Meal 3	175gs Salmon	47	0	19	359
16	45gs Whey Iso	35	3	1	161	125gs Chicken		200gs Green Veg and/or large salad	9	4	2	70
17	100gs Oats	11	60	8	356	250gs Rice or 300gs Sweet Potato						0
18	15gs Nut Butter	4	2	7	87	10gs Olive Oil						0
19					0			Totals	56	4	21	429
20		50	65	16	604			Meal 4
21	Meal 4				0	Meal 4	Meal 4	175gs 5% Beef	45	0	10	270
22	150gs Chicken or 60gs Whey	47	0	5	233			200gs Green Veg and/or large salad	9	4	2	70
23	100gs of Carbs of your choice	8	100	3	459							0
24	Low fat and rapidly digested				0			Totals	54	4	12	340
25		55	100	8	692			Meal 5				1229
26	Meal 5				0	Meal 5		45gs Whey Iso	35	3	1	161
27	20gs Whey Iso	18	0	0	72			100gs Oats	11	60	8	356
28	200gs Fat Free Yogurt	21	6	0	108			15gs Nut Butter	4	2	7	87
29	50gs Granola or 55gs Oats	5	32	6	202			Totals	50	65	16	604
30	Totals	44	38	6	382			Meal 6
31	Meal 6				0							0
32					0							0
33					0							0
34					0							0
35					0			Totals	0	0	0	0
36	Totals	0	0	0	0			Totals	254	85	74	2022
37	Totals	239	213	48	2240
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