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Spenny
Moderator
Joined: on 06 Jun 2009
Posts: 740
Location: London
  
votes: 115
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 Posted:
on Wed Jul 28, 3:38 pm |
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Example meal plans for kcal/day ranging from 2000 - 4000 (more to come). I'm using fitday and nutritiondata to calculate some examples. Total calories are just an approximation as ingredients & cooking methods vary.
2,330 kcal
Morning
3 egg omelet with onions, tomatoes & ham
cod liver oil
Mid-morning
banana, apple, milk
Lunch
large chicken breast, spinach, broccoli, cauliflower with avocado oil
Mid-afternoon
avocado on toast
almonds
Dinner
Fish, sweet potatoe, green beans
Evening
Cottage cheese, berries
Cals-----Fat (g)-----Carbs (g)-----Prot (g)
2,329----122.4 ------175.6---------149.4
2500 kcal/day
Morning
Muesli with yoghurt and milk
orange juice
Mid-morning
2 apples
yoghurt
Lunch
Baked potatoe, olive oil, tuna
Salad with avocado oil dressing
2 kiwi fruit
Mid afternoon
Orange
yoghurt
cereal energy bar
Dinner
Grilled chicken & pasta, broccoli, carrots & tomatoe sauce
Evening
red grapes
3000 kcal/day
Morning
Muesli, yoghurt, milk
orange juice
wholegrain toast with olive oil spread
Mid-morning
2 apples
yoghurt
Lunch
Baked potatoe, olive oil spread & tuna
Salad with avocado oil dressing
2 kiwi fruit
Mid-afternoon
Orange
yoghurt
2 bananas
Dinner
Grilled chicken, pasta with olive oil, broccoli and carrots & tomatoe sauce
evening
Red grapes
Wholegrain toast with spread |
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