Scribd Logo
Upload

Welcome to Scribd!

  • Meal Plan Meso 2

    Uploaded by

    Waseem Akram
    52 views5 pages
    The document outlines several diet plans ranging from 2200 kcal to 2600 kcal. The 2200 kcal plan consists of meals including oats, eggs, chicken, nuts and seeds totalling 152 grams of protein, 205 grams of carbs and 87 grams of fat. The 2600 kcal plan provides the highest calorie intake with meals of oats, eggs, chicken, nuts and seeds totalling 162 grams of protein, 275 grams of carbs and 97 grams of fat.

    Original Description:

    Original Title

    Meal-plan-Meso-2.xlsx

    Copyright

    © © All Rights Reserved

    Available Formats

    XLSX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    The document outlines several diet plans ranging from 2200 kcal to 2600 kcal. The 2200 kcal plan consists of meals including oats, eggs, chicken, nuts and seeds totalling 152 grams of protein, 205 grams of carbs and 87 grams of fat. The 2600 kcal plan provides the highest calorie intake with meals of oats, eggs, chicken, nuts and seeds totalling 162 grams of protein, 275 grams of carbs and 97 grams of fat.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    52 views5 pages

    Meal Plan Meso 2

    Uploaded by

    Waseem Akram
    The document outlines several diet plans ranging from 2200 kcal to 2600 kcal. The 2200 kcal plan consists of meals including oats, eggs, chicken, nuts and seeds totalling 152 grams of protein, 205 grams of carbs and 87 grams of fat. The 2600 kcal plan provides the highest calorie intake with meals of oats, eggs, chicken, nuts and seeds totalling 162 grams of protein, 275 grams of carbs and 97 grams of fat.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    of 5

    2200kcal diet plan 2300kcal diet plan

    Meal Foods Protein Carbs Fats Meal


    Pre workout Black coffee 0 0 0 Pre workout

    Breakfast 50 grm Oats 5.75 34 4.6 Breakfast


    3 eggs 18 0 15
    1 banana 1 27 0
    5 grm ghee 0 0 5
    12 almonds 3 3 7.5
    5 grm chia 1.25 1.67 1.67
    5grm pumpkin seeds 0.9 2.6 0.9

    Lunch 45 grm rot 4.9 35 0.75 Lunch


    1 egg 6 5 0
    140 grm chicken 43.4 0 5.6
    5 grm ghee 0 0 5

    Snack banana 1 27 0 Snack


    24g peanut butter 7.5 4.5 12

    Dinner 50 grm Oats 5.75 34 4.6 Dinner


    12 almonds 3 3 7.5
    200 grm chicken 48 0 14
    5grm melon seeds 0.8 1.16 1.6
    banana 1 27 0
    5gm sunflower seeds 1 0.5 1.5

    Macros 152.25 205.43 87.22 Macros

    Total 2215.7 609 821.72 784.98 Total


    2300kcal diet plan 2400kcal diet plan
    Foods Protein Carbs Fats Meal Foods Protein
    Black coffee 0 0 0 Pre workout Banana 1

    60 grm Oats 6.9 40.8 5.5 Breakfast 50 grm Oats 5.75


    3 eggs 18 0 15 3 eggs 18
    1 banana 1 27 0 1 banana 1
    5 grm ghee 0 0 5 5 grm ghee 0
    12 almonds 3 3 7.5 12 almonds 3
    5 grm chia 1.25 1.67 1.67 5 grm chia 1.25
    5grm pumpkin seeds 0.9 2.6 0.9 5grm pumpkin seeds 0.9

    45 grm rot 4.9 35 0.75 Lunch 45 grm rot 4.9


    1 egg 6 5 0 1 egg 6
    140 grm chicken 43.4 0 5.6 140 grm chicken 43.4
    5 grm ghee 0 0 5 5 grm ghee 0

    banana 1 27 0 Snack banana 2


    24g peanut butter 7.5 4.5 12 16g peanut butter 5

    60 grm Oats 6.9 40.8 5.5 Dinner 50 grm Oats 5.75


    12 almonds 3 3 7.5 12 almonds 3
    200 grm chicken 48 0 14 200 grm chicken 48
    5grm melon seeds 0.8 1.16 1.6 5grm melon seeds 0.8
    banana 1 27 0 banana 1
    5gm sunflower seeds 1 0.5 1.5 5gm sunflower seeds 1

    154.55 219.03 89.02 Macros 151.75

    2295.5 618.2 876.12 801.18 Total 2387.7 607


    iet plan 2500kcal diet plan
    Carbs Fats Meal Foods Protein Carbs Fats
    27 0 Pre workout Black coffee 0 0 0

    34 4.6 Breakfast 80 grm Oats 9.1 54.4 7.3


    0 15 3 eggs 18 0 15
    27 0 1 banana 1 27 0
    0 5 5 grm ghee 0 0 5
    3 7.5 12 almonds 3 3 7.5
    1.67 1.67 5 grm chia 1.25 1.67 1.67
    2.6 0.9 5grm pumpkin seeds 0.9 2.6 0.9

    35 0.75 Lunch 45 grm rot 4.9 35 0.75


    5 0 1 egg 6 5 0
    0 5.6 140 grm chicken 43.4 0 5.6
    0 5 5 grm ghee 0 0 5

    54 0 Snack banana 1 27 0
    3 8 24g peanut butter 7.5 4.5 12

    34 4.6 Dinner 80 grm Oats 9.1 54.4 7.3


    3 7.5 12 almonds 3 3 7.5
    0 14 200 grm chicken 48 0 14
    1.16 1.6 5grm melon seeds 0.8 1.16 1.6
    27 0 banana 1 27 0
    0.5 1.5 5gm sunflower seeds 1 0.5 1.5

    257.93 83.22 Macros 158.95 246.23 92.62

    1031.72 748.98 Total 2454.3 635.8 984.92 833.58

    2200kcal diet plan


    Meal Foods Protein Carbs Fats
    Pre workout Whey 24 2.2 2.2

    Breakfast 50 grm Oats 5.75 34 4.6


    3 eggs 18 0 15
    1 banana 1 27 0
    5 grm ghee 0 0 5
    12 almonds 3 3 7.5
    5 grm chia 1.25 1.67 1.67

    Lunch 70 gram rice 2.1 54.6 0


    200 grm chicken 48 0 14
    5 grm ghee 0 0 5

    Snack 5gm sunflower seeds 1 0.5 1.5


    5grm pumpkin seeds 0.9 2.6 0.9
    5grm melon seeds 0.8 1.16 1.6

    Dinner 50 grm Oats 5.75 34 4.6


    12 almonds 3 3 7.5
    eggs 5 30 0 25
    banana 1 27 0

    Macros 145.55 190.73 96.07

    Total 2209.75 582.2 762.92 864.63


    2600kcal diet plan
    Meal Foods Protein Carbs Fats
    Pre workout Black coffee 0 0 0

    Breakfast 80 grm Oats 9.1 54.4 7.3


    3 eggs 18 0 15
    1 banana 1 27 0
    5 grm ghee 0 0 5
    12 almonds 3 3 7.5
    5 grm chia 1.25 1.67 1.67
    5grm pumpkin seeds 0.9 2.6 0.9

    Lunch 45 grm rot 4.9 35 0.75


    1 egg 6 5 0
    140 grm chicken 43.4 0 5.6
    5 grm ghee 0 0 5

    Snack 2banana 2 54 0
    32g peanut butter 10 6 16

    Dinner 80 grm Oats 9.1 54.4 7.3


    12 almonds 3 3 7.5
    200 grm chicken 48 0 14
    5grm melon seeds 0.8 1.16 1.6
    banana 1 27 0
    5gm sunflower seeds 1 0.5 1.5

    Macros 162.45 274.73 96.62

    Total 2618.3 649.8 1098.92 869.58

    You might also like