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    Diet

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    زواوي - Zawawy

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    © All Rights Reserved
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    Diet

    Uploaded by

    زواوي - Zawawy
    3 views9 pages

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    3 views9 pages

    Diet

    Uploaded by

    زواوي - Zawawy

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    You are on page 1of 9

    Updated Diet Plan

    Breakfast

    • Whole Milk (240 ml): 149 kcal, 7.7 g protein, 11.7 g carbs, 8 g fat

    • Cooked Oatmeal (200 g): 130 kcal, 5 g protein, 23 g carbs, 2.7 g fat

    Alternatives:

    1. Corn Flakes (35 g): 130 kcal, 2.6 g protein, 28.5 g carbs, 0.1 g
    fat

    2. Granola (30 g): 130 kcal, 3 g protein, 18 g carbs, 6 g fat

    • Banana (118 g): 105 kcal, 1.3 g protein, 27 g carbs, 0.4 g fat

    Alternatives:

    1. Red Grapes (150 g): 104 kcal, 1 g protein, 27 g carbs, 0.2 g


    fat

    2. Plum (225 g): 104 kcal, 1.5 g protein, 27 g carbs, 0.6 g fat

    3. Watermelon (350 g): 105 kcal, 2 g protein, 26 g carbs, 0.5 g


    fat

    4. Dried Dates (35 g): 100 kcal, 0.8 g protein, 27 g carbs, 0 g fat
    5. Apple (182 g): 95 kcal, 0.5 g protein, 25 g carbs, 0.3 g fat

    • Cashews or Hazelnuts, raw, unsalted (14 g): 78 kcal, 2.6 g protein,


    4.3 g carbs, 6 g fat

    Breakfast Totals:

    • Calories: 462 kcal

    • Protein: 16.6 g

    • Carbohydrates: 66 g

    • Fats: 17.1 g

    Lunch

    • Mixed Green Salad (400 g): 80 kcal, 5 g protein, 17 g carbs, 0.7 g


    fat

    • Cooked Zucchini (150 g): 30 kcal, 2.4 g protein, 7 g carbs, 0.4 g fat

    Alternatives:
    1. Green Beans, cooked (85 g): 30 kcal, 1.8 g protein, 6.5 g
    carbs, 0.2 g fat

    2. Cooked Spinach (100 g): 30 kcal, 3 g protein, 4 g carbs, 0.4 g


    fat

    3. Cooked Eggplant (85 g): 30 kcal, 0.7 g protein, 7 g carbs,


    0.1 g fat

    • Grilled Chicken Breast (150 g): 248 kcal, 45 g protein, 0 g carbs,


    5 g fat

    Alternatives:

    1. Grilled Salmon (115 g): 248 kcal, 25 g protein, 0 g carbs, 15 g


    fat

    2. Lean Beef (150 g): 248 kcal, 30 g protein, 0 g carbs, 12 g fat

    3. Turkey Breast (150 g): 165 kcal, 39 g protein, 0 g carbs, 2 g


    fat (Add 83 kcal from 1 tbsp olive oil to match calories)

    • Boiled Basmati Rice (150 g): 205 kcal, 4.2 g protein, 45 g carbs,
    0.4 g fat

    Alternatives:
    1. Boiled Quinoa (150 g): 222 kcal, 8 g protein, 39 g carbs, 3.5 g
    fat

    2. Whole Wheat Pasta (150 g): 225 kcal, 8 g protein, 45 g carbs,


    1.5 g fat

    3. Sweet Potatoes (185 g): 165 kcal, 3 g protein, 38 g carbs,


    0.3 g fat (Add 40 kcal from 1 tsp olive oil)

    • Olive Oil (15 ml): 119 kcal, 0 g protein, 0 g carbs, 13.5 g fat

    Lunch Totals:

    • Calories: 682 kcal

    • Protein: 56.6 g

    • Carbohydrates: 69 g

    • Fats: 19.6 g

    Before Workout

    • Dried Dates (45 g): 125 kcal, 1 g protein, 33 g carbs, 0 g fat

    Alternatives:
    1. Banana (118 g): 105 kcal, 1.3 g protein, 27 g carbs, 0.4 g fat

    2. Sweet Potatoes, boiled (140 g): 125 kcal, 2.4 g protein, 29 g


    carbs, 0.2 g fat

    3. Dried Figs (40 g): 100 kcal, 1 g protein, 26 g carbs, 0.4 g fat

    Before Workout Totals:

    • Calories: 125 kcal

    • Protein: 1 g

    • Carbohydrates: 33 g

    • Fats: 0 g

    After Workout

    • Boiled Potatoes (165 g): 130 kcal, 3 g protein, 30 g carbs, 0.2 g fat

    Alternatives:

    1. Boiled Sweet Potatoes (140 g): 125 kcal, 2.4 g protein, 29 g


    carbs, 0.2 g fat

    2. Boiled Rice (130 g): 178 kcal, 3.7 g protein, 39 g carbs, 0.3 g
    fat
    3. Boiled Corn (145 g): 130 kcal, 4.5 g protein, 28 g carbs, 1.5 g
    fat

    • Grilled Chicken Breast (100 g): 165 kcal, 31 g protein, 0 g carbs,


    3.6 g fat

    Alternatives:

    1. Tuna in Water (120 g): 132 kcal, 28 g protein, 0 g carbs, 1 g


    fat

    2. Protein Supplement (40 g): 160 kcal, 32 g protein, 4 g carbs,


    2 g fat

    After Workout Totals:

    • Calories: 295 kcal

    • Protein: 34 g

    • Carbohydrates: 30 g

    • Fats: 3.8 g

    Snack
    • Apple (182 g): 95 kcal, 0.5 g protein, 25 g carbs, 0.3 g fat

    Alternatives:

    1. Banana (118 g): 105 kcal, 1.3 g protein, 27 g carbs, 0.4 g fat

    2. Red Grapes (150 g): 104 kcal, 1 g protein, 27 g carbs, 0.2 g


    fat

    3. Watermelon (300 g): 90 kcal, 1.8 g protein, 23 g carbs, 0.4 g


    fat

    4. Boiled Sweet Potatoes (140 g): 125 kcal, 2.4 g protein, 29 g


    carbs, 0.2 g fat

    • Cashews or Hazelnuts, raw, unsalted (15 g): 84 kcal, 2.6 g protein,


    4.5 g carbs, 6.8 g fat

    Snack Totals:

    • Calories: 179 kcal

    • Protein: 3.1 g

    • Carbohydrates: 29.5 g

    • Fats: 7.1 g
    Dinner

    • Mixed Green Salad (400 g): 80 kcal, 5 g protein, 17 g carbs, 0.7 g


    fat

    • Boiled Whole Eggs (100 g, ~2 large eggs): 155 kcal, 13 g protein,


    1 g carbs, 11 g fat

    Alternatives:

    1. Grilled Turkey Breast (100 g): 135 kcal, 30 g protein, 0 g


    carbs, 2 g fat

    2. Tofu (150 g): 117 kcal, 13 g protein, 3 g carbs, 7 g fat

    • Whole Wheat Tortilla (40 g): 130 kcal, 4 g protein, 22 g carbs, 3 g


    fat

    Alternatives:

    1. Whole Wheat Bread (50 g, 2 slices): 130 kcal, 6 g protein,


    24 g carbs, 2 g fat

    2. Oat Bread (50 g): 130 kcal, 5 g protein, 24 g carbs, 2 g fat


    • Whole Milk (240 ml): 149 kcal, 7.7 g protein, 11.7 g carbs, 8 g fat

    Alternatives:

    o Plain Yogurt (200 g): 124 kcal, 6 g protein, 9 g carbs, 7 g fat

    Dinner Totals:

    • Calories: 514 kcal

    • Protein: 29.7 g

    • Carbohydrates: 51.7 g

    • Fats: 22.7 g

    Daily Totals

    • Total Calories: 2,257 kcal

    • Total Protein: 140 g

    • Total Carbohydrates: 279.2 g

    • Total Fats: 70.3 g

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