This meal plan would be best suited for those who are training 3+ days per week, have a sedentary lifestyle, and looking to drop their current body weight of 48-52KG
| Meal 1 – Upon waking | Meal Notes |
| 40g Quick Oats 30g Physique Formation WPI 50g Blueberries 2g Fish Oil |
Cook the oats in the microwave with water, then mix in the protein powder, and berries. |
|
Meal 2 – 3-4 hours later |
Meal Notes |
| 170g Chobani Greek Yoghurt 100g Apple 20g Natural Peanut Butter |
Yoghurt is plain (no flavour). |
|
Meal 3 – 3-4 hours later |
Meal Notes |
| 100g Chicken Breast (Skinless) 200g Cauliflower (rice) 125g Country Harvest Spring Greens |
Consider salsa for additional flavour. Spring Greens can be any green vegetables fresh or frozen. |
|
Meal 4 – within 2 hours pre or post |
Meal Notes |
| 30g Physique Formation WPI 200g Watermelon |
Pre or post-workout nutrients. |
|
Meal 5 – 2-4 hours pre-bed |
Meal Notes |
| 100g Lean Steak 125g Country Harvest Spring Greens 200g Pumpkin (Butternut) 40g Avocado |
You can replace the lean steak with chicken or fish at equal measurements. Spring Greens can be any green vegetables fresh or frozen. |