Eating clean & Improving your lifestyle by Annemie Rabie - HTML preview

9

Eating Program- Women for muscle building

PLEASE NOTE THIS IS FOR BULKING AND BUILDING MUSCLE FOR A 60KG

WOMEN. BEST COMBINED WITH EXERCISE PROGRAM # Breakfast:

Oats -50g

Greek yogurt-170g

Flax seed -5g

Berries -60g

Whey protein(Natural whey) -2 tbs

# Lunch:

Cooked chicken fillet- 150g

Mixed salad greens

Feta cheese -30g

Bagel -1 serving

# Dinner: Haddock -170 g

Lentils-30g

Cooked Broccoli -100g

Cooked Spinach -100g Avocado -50g

# Snacks:

Peanut Butter -20 g (natural sugar free)

Greek Yogurt plain - 170g

Rye bread-50g

#

Post workout : (If you working out) Whey protein-natural -2 tbs

Banana -120g

Jelly beans -10g

#

If you would like to take out anything look at substitute page The total calorie intake for this plan would be:

Calories: 1908

Protein: 186g

Carbs: 181g

Fat: 54g