Meal Plan of 2000-2200 kcal

26-09-2015
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You need to be extra careful not to gain fat when you're on higher carb levels? Then it's time for a little trick with the macros: moderate protein and the same amount of carbs. Okay, that's not yet a big deal, but this way you won't get that calorie surplus you'll need for gains. That's why you should eat more fat - especially from unsaturated sources. This way you can minimize the chance of getting fat during a mass-gaining period.


Meal Plan of 2000-2200 kcal
  Weight Protein Carbohydrates Fat Calories
- 08:00:00 180g 41,7g 36,0g 5,3g 368kcal
1. Egg White 100g 12,5g 0,8g 0,4g 58kcal
2. Oatmeal 50g 7,2g 32,2g 3,4g 193kcal
3. Scitec Nutrition 100% Whey Protein Professional / 30gr. 30g 22,0g 3,0g 1,5g 116kcal
- 11:00:00 509g 31,3g 21,9g 12,1g 330kcal
1. Chicken breast fillet 100g 24,7g 0,5g 1,0g 113kcal
2. Potatoes 75g 1,9g 15,0g 0,2g 71kcal
3. Green salad 299g 4,2g 6,0g 0,9g 50kcal
4. Asparagus 25g 0,5g 0,5g 0,0g 4kcal
5. Flaxseed oil 10g 0,0g 0,0g 10,0g 93kcal
- 13:00:00 263g 30,7g 48,8g 15,7g 472kcal
1. Green beans 50g 1,3g 3,4g 0,2g 21kcal
2. Corn 25g 1,2g 5,9g 0,4g 33kcal
3. Cod fillet 125g 24,3g 1,5g 0,6g 111kcal
4. Brown Rice 50g 4,0g 38,0g 1,5g 186kcal
5. Flaxseed oil 13g 0,0g 0,0g 13,0g 121kcal
- 15:00:00 560g 37,3g 20,5g 12,5g 353kcal
1. Green salad 300g 4,2g 6,0g 0,9g 50kcal
2. Hake 125g 25,3g 0,0g 1,1g 114kcal
3. Flaxseed oil 10g 0,0g 0,0g 10,0g 93kcal
4. Green peas 100g 7,0g 14,0g 0,4g 90kcal
5. Broccoli 25g 0,8g 0,5g 0,1g 6kcal
- 18:00:00 580g 36,9g 44,3g 2,1g 352kcal
1. Potatoes 100g 2,5g 20,0g 0,2g 94kcal
2. Cauliflower 25g 0,6g 1,0g 0,1g 7kcal
3. Green salad 305g 4,3g 6,1g 0,9g 51kcal
4. Cod fillet 125g 24,3g 1,5g 0,6g 111kcal
5. Lima beans 25g 5,3g 15,8g 0,3g 88kcal
- 20:00:00 560g 28,0g 29,1g 20,8g 427kcal
1. Potatoes 100g 2,5g 20,0g 0,2g 94kcal
2. Zucchini 50g 0,8g 2,7g 0,2g 16kcal
3. Green salad 300g 4,2g 6,0g 0,9g 50kcal
4. Turkey 100g 20,5g 0,4g 9,5g 174kcal
5. Flaxseed oil 10g 0,0g 0,0g 10,0g 93kcal
 
Daily nutrition 2 652g 205,8g 200,6g 68,4g 2 302kcal
 

By calories

Weight distribution

  • 36.64% Protein
  • 35.71% Carbohydrates
  • 27.64% Fat
  • 0% Other
  • 7.760% Protein
  • 7.563% Carbohydrates
  • 2.580% Fat
  • 82.09% Other


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