Challenge – Sample 1700 Calorie Meal Plan

This meal plan would be best suited for those who are training 4+ days per week, have an active lifestyle, and looking to drop their current body weight of 65KG+

Meal 1 – Upon waking Meal Notes
60g 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 Flavoured Yoghurt (low-fat)
120g Apple
30g Almonds
Yoghurt is no or low fat. Coconut flavour is great!
 

Meal 3 – 3-4 hours later

 

Meal Notes

110g Chicken Breast (Skinless)
125g Brown Rice (cooked weight)
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
300g Watermelon
Pre or post-workout nutrients.
 

Meal 5 2-4 hours pre-bed

 

Meal Notes

110g Lean Steak
125g Country Harvest Spring Greens
200g Sweet Potato
50g Avocado
You can replace the lean steak with chicken or fish at equal measurements. Spring Greens can be any green vegetables fresh or frozen.