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 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.