2100 kcal meal plan for weight loss with bodyweight of 70-75kg

22-09-2015
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Whoever said that you should suffer from a diet was totally wrong. If you're smart and planned it before, then not only it won't be a suffering but you just might enjoy it, who knows? This meal plan is the perfect example of how an athlete's diet offers variety. Five different sources of protein, four kind of veggies and we've also varied the carb sources. With a meal plan like this, dieting is not a burden anymore!


2100 kcal meal plan for weight loss 70-75kg
  Weight Protein Carbohydrates Fat Calories
- 07:00:00 30g 22,0g 1,4g 2,0g 115kcal
1. Scitec Nutrition 100% Whey Protein Professional 30g 22,0g 1,4g 2,0g 115kcal
- 11:00:00 280g 38,5g 40,7g 3,1g 353kcal
1. Broccoli 50g 1,7g 1,1g 0,1g 12kcal
2. Chicken breast fillet 130g 32,1g 0,7g 1,3g 146kcal
3. Green salad 50g 0,7g 1,0g 0,2g 8kcal
4. Brown Rice 50g 4,0g 38,0g 1,5g 186kcal
- 14:00:00 240g 36,6g 40,7g 12,9g 437kcal
1. Flaxseed oil 10g 0,0g 0,0g 10,0g 93kcal
2. Chicken breast fillet 130g 32,1g 0,7g 1,3g 146kcal
3. Tomatoes 50g 0,5g 2,0g 0,1g 11kcal
4. Brown Rice 50g 4,0g 38,0g 1,5g 186kcal
- 17:00:00 280g 33,7g 34,2g 2,1g 298kcal
1. Broccoli 100g 3,3g 2,1g 0,2g 24kcal
2. Tuna 140g 27,2g 1,7g 0,7g 125kcal
3. Brown Rice 40g 3,2g 30,4g 1,2g 149kcal
- 20:00:00 250g 35,9g 4,4g 11,6g 273kcal
1. Chicken breast fillet 140g 34,6g 0,7g 1,4g 158kcal
2. Cabbage 50g 0,8g 2,9g 0,1g 16kcal
3. Cucumber 50g 0,5g 0,9g 0,1g 6kcal
4. Flaxseed oil 10g 0,0g 0,0g 10,0g 93kcal
- 22:00:00 310g 29,7g 10,5g 11,2g 269kcal
1. Light cottage cheese 200g 28,2g 7,6g 1,0g 156kcal
2. Radish 30g 0,4g 0,7g 0,0g 4kcal
3. Green salad 50g 0,7g 1,0g 0,2g 8kcal
4. Spring onions 20g 0,4g 1,3g 0,1g 8kcal
5. Flaxseed oil 10g 0,0g 0,0g 10,0g 93kcal
8.00,cardio 190g 17,0g 23,6g 12,4g 282kcal
1. Apple, jonathan 50g 0,2g 3,5g 0,0g 15kcal
2. Egg White 100g 12,5g 0,8g 0,4g 58kcal
3. Oatmeal 30g 4,3g 19,3g 2,0g 116kcal
4. Flaxseed oil 10g 0,0g 0,0g 10,0g 93kcal
16.30,after training 45g 22,0g 4,6g 2,0g 128kcal
1. Scitec Nutrition G-Bomb 15g 0,0g 3,2g 0,0g 13kcal
2. Scitec Nutrition 100% Whey Protein Professional 30g 22,0g 1,4g 2,0g 115kcal
 
Daily nutrition 1 625g 235,3g 160,1g 57,3g 2 154kcal
 

By calories

Weight distribution

  • 44.79% Protein
  • 30.46% Carbohydrates
  • 24.73% Fat
  • 0.002% Other
  • 14.48% Protein
  • 9.849% Carbohydrates
  • 3.524% Fat
  • 72.14% Other


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