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 70KG+
| Meal 1 – Upon waking | Meal Notes |
| 80g Quick Oats 30g Physique Formation WPI 80g Blueberries 4g 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 Natural Peanut Butter |
Yoghurt is no or low fat. Coconut flavour is great! |
|
Meal 3 – 3-4 hours later |
Meal Notes |
| 150g Chicken Breast (Skinless) 125g Brown Rice (cooked weight) 150g 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 |
| 150g Lean Steak 150g Country Harvest Spring Greens 200g Sweet Potato |
You can replace the lean steak with chicken or fish at equal measurements. Spring Greens can be any green vegetables fresh or frozen. |