AMANDA C X2

DIET INFORMATION
NAME:Amanda Castro
START DATE: 24/11/2022
END DATE: 24/01/2023

DESCRIPTION OF YOUR DIET

Breakfast/Post-workout(07:30)
(option 1) 2 scrambled eggs + 1 slice of wholemeal bread or 30g of tapioca + 15g of cream cheese + 150g of papaya or 100g of another fruit.
(option 2) 170g zero yogurt + 100g fruit + 15g whey protein.

Lunch (12:00)
Rice or pasta or cassava 100g
Beans or lentils 60g *Optional
Chicken 150g or lean beef 130g or fish 200g
Vegetables at will (150g)
+ 20g of 70% chocolate *optional
Substitutions: You can replace the rice with 160g of sweet potato, 240g of potato or 220g of cabotiá.

Afternoon snack (16:00)

(Option 1) - Sandwich: 2 slices of wholemeal bread + 60g of shredded chicken or tuna or 1 egg + 15g of cream cheese.
(Option 2) – 150ml of milk + 30g of whey protein + 100g of fruit + 20g of oats.
(Option 3) - 170g of zero yogurt + 100g of fruit + 30g of whey protein.
*Italian protein straw for the weekend

Snack 2 (19:00) *plenty of water

100g of grapes or 180g of strawberries.

Dinner (21:00)
Rice or pasta or cassava 80g
Chicken 120g or lean beef 100g
Vegetables at will (100g)
Substitutions: You can replace the rice with 130g of sweet potato, 190g of English potato or 180g of cabotiá.

CONSIDERATIONS:
- Use olive oil in preparations.
- Drink at least 2.5 liters of water per day;
- 1 to 2 free meals per week.

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