Challenge – Sample 2200 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 85KG+

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

2x 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

170g Chicken Breast (Skinless)
150g 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
1 scoop Gatorade Powder
Pre or post-workout nutrients.
 

Meal 5 2-4 hours pre-bed

 

Meal Notes

170g Lean Steak
150g Country Harvest Spring Greens
300g 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.