Challenge – Sample 1200 Calorie Meal Plan

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 Whey Protein
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 Mixed Veg
20g Baby Leaf Spinach
Consider salsa for additional flavour. Vegetables can be fresh or frozen.


Meal 4 within 2 hours pre or post workout

Meal Notes
30g Whey Protein
200g Watermelon
Pre or post-workout nutrients.


Meal 5 2-4 hours pre-bed


Meal Notes

100g Lean Steak
125g Mixed Veg
200g Pumpkin (Butternut)
40g Avocado
20g Baby Leaf Spinach
You can replace the lean steak with chicken or fish at equal measurements.