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OVERVIEW
Make note that this is the absolute lowest amount of calories I would go unless under
medical supervision. I would only do this for at most 1 month at a time and then take a
break unless under medical supervision.
There are 3 templates to choose from, each of which can be adjusted based on preferences.
The standard plan has 2 option, either a small or larger snack option. If you don’t snack
much, choose the small snack plan.
I would recommend the lower carb version for those with blood sugar issues, although the
standard plan can work for that too. You can switch if needed.
If it is hard to get the protein in each meal, you can have an extra protein shake during the
day where you would normally get hungry.
You can also swap food from one meal and put it in another if you prefer. I keep it pretty
even for each meal though to make it simpler. Some may do better with a larger
breakfast versus dinner.
1
Each meal
25 grams of protein =
- ½ slice of bread
2
10 grams of fat (if using meat/eggs, don’t add fat, if using fat free dairy, can add fat) =
- ⅓ avocado or
- Greens / Salad
- Broccoli
- Cauliflower
- Tomatoes
- Carrots
- Cucumber
- Etc.
Each meal
25 grams of protein =
3
- 1 scoop protein powder
- 1 slices of bread
10 grams of fat (if using meat/eggs, don’t add fat, if using fat free dairy, can add fat) =
- ⅓ avocado or
- Greens / Salad
- Broccoli
- Cauliflower
- Tomatoes
- Carrots
- Cucumber
- Etc.
1 optional snack = 1 piece of fruit (or 100 calories of your choice see option)
4
3 Meal Per Day Lower Carb Plan Small Snack
Each meal
30 grams of protein =
- 5 oz lean meat
- ¾ slices of bread
10 grams of fat (if using meat/eggs, don’t add fat, if using fat free dairy, can add fat) =
- ⅓ avocado or
- Greens / Salad
- Broccoli
5
- Cauliflower
- Tomatoes
- Carrots
- Cucumber
- Etc.
1 optional snack = slightly less ¼ cup of nuts (or 100 calories of your choice see options)
6