Challenge – Sample 1800 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 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.