Braunsweig
New member
I just changed schools and have little money to spend but I was wondering if some of the more experienced members might be able to help me tweak my diet.
Goal: 8kg by April.
January
Daily need 360 – 270g Protein, 360g or more carbs, 128g of omega 3 and monounsaturated fats = 3600 calories or more per day.
Sample Day
• Breakfast – 3 egg whites scrambled with egg whole eggs, and 2 cups of cooked oatmeal
• Morning Snack – 1 cup low-fat cottage cheese mix with 1 cup pineapple, 1 piece of toast topped with 1 Tbsp. peanut butter
• Lunch – 4 oz. turkey deli meat on 2 pieces of wheat bread, 2 cups of salad with 2 Tbsp. light salad dressing
• Preworkout Snack – 1 apple, 5 boiled eggs
• Postworkout Snack – 1 scoop of whey protein in water, 5 boiled eggs, 6 rice cakes with 2 Tbsp. of Jelly
• Dinner – 6oz. grilled salmon, 2 cups cooked spaghetti, half cup marinara, 1oz mozzarella, 1 cup broccoli, 2 cups of salad with 2 Tbsp. light salad dressing, 1 cup strawberries
• Nighttime Snack – 1 cup lowfat cottage cheese with 4 Tbsp. Salsa, 1 cup cooked oatmeal
February
Daily need 360 – 270g of protein, 270g or more carbs, 100g or less omega 3 and monounsaturated fat = 3000 or less per day
Sample Day
• Breakfast – 4 egg whites scrambled with 2 whole eggs, 2 cups of cooked oatmeal
• Morning Snack – 5 boiled eggs, 1 banana, 1 Tsp peanut butter
• Lunch – 1 can white tuna (in water) mixed with 1 Tbsp fat free miracle whip on 2 slices of wheat bread
• Midday Snack – 1 cup lowfat cottage cheese
• Preworkout Snack – 5 boiles eggs, 1 apple
• Postworkout Snack – 1 scoop whey protein in water, 5 boiled eggs, 1 plain bagel topped with 2 Tbsp jelly
• Dinner – 6 oz. chicken breast grilled, 2cups chopped broccoli, 1 large sweet potatoe baked, 2 cups of salad with 2 Tbsp light dressing
• Nighttime Snack – 1 cup lowfat cottage cheese, 1 oz. cashews
Also does anyone have any other high protein foods that they like that I may be able to substitute?
Goal: 8kg by April.
January
Daily need 360 – 270g Protein, 360g or more carbs, 128g of omega 3 and monounsaturated fats = 3600 calories or more per day.
Sample Day
• Breakfast – 3 egg whites scrambled with egg whole eggs, and 2 cups of cooked oatmeal
• Morning Snack – 1 cup low-fat cottage cheese mix with 1 cup pineapple, 1 piece of toast topped with 1 Tbsp. peanut butter
• Lunch – 4 oz. turkey deli meat on 2 pieces of wheat bread, 2 cups of salad with 2 Tbsp. light salad dressing
• Preworkout Snack – 1 apple, 5 boiled eggs
• Postworkout Snack – 1 scoop of whey protein in water, 5 boiled eggs, 6 rice cakes with 2 Tbsp. of Jelly
• Dinner – 6oz. grilled salmon, 2 cups cooked spaghetti, half cup marinara, 1oz mozzarella, 1 cup broccoli, 2 cups of salad with 2 Tbsp. light salad dressing, 1 cup strawberries
• Nighttime Snack – 1 cup lowfat cottage cheese with 4 Tbsp. Salsa, 1 cup cooked oatmeal
February
Daily need 360 – 270g of protein, 270g or more carbs, 100g or less omega 3 and monounsaturated fat = 3000 or less per day
Sample Day
• Breakfast – 4 egg whites scrambled with 2 whole eggs, 2 cups of cooked oatmeal
• Morning Snack – 5 boiled eggs, 1 banana, 1 Tsp peanut butter
• Lunch – 1 can white tuna (in water) mixed with 1 Tbsp fat free miracle whip on 2 slices of wheat bread
• Midday Snack – 1 cup lowfat cottage cheese
• Preworkout Snack – 5 boiles eggs, 1 apple
• Postworkout Snack – 1 scoop whey protein in water, 5 boiled eggs, 1 plain bagel topped with 2 Tbsp jelly
• Dinner – 6 oz. chicken breast grilled, 2cups chopped broccoli, 1 large sweet potatoe baked, 2 cups of salad with 2 Tbsp light dressing
• Nighttime Snack – 1 cup lowfat cottage cheese, 1 oz. cashews
Also does anyone have any other high protein foods that they like that I may be able to substitute?
