Free Meal Plan and Supplement Support Guide For Women

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Here is a great meal plan that is cost effective and help you burn the fat and maintain muscle mass!

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On Workout Days:

Before Breakfast:

Breakfast:

Before Lunch:

Lunch:

Afternoon Snack:

  • 2 ounces of raw almonds: 162 calories, 14 fat, 6 carbs, 6 protein
  • Total Snack: 162 Calories, 14 fat, 6 carbs, 6 protein

Dinner:

  • 4 ounces grilled chicken: 186 calories, 4 fat, 0 carbs, 36 protein
  • 1 cup whole grain rice: 216 calories, 2 fat, 45 carbs, 5 protein
  • 1 cup chopped broccoli: 52 calories, 0 fat, 10 carbs, 6 protein
  • Total Dinner:  454 Calories, 6 fat, 55 carbs, 47 protein

Post Workout Nutrition:

Post Workout Snack:

Before Bed:

Grand Total Nutrition: 1334 Calories, 22 fat, 150 carbs, 142 Protein

15% Fat, 45% Carbs, 40% Protein

On Non-Workout Days:

Before Breakfast:

Breakfast:

Before Lunch:

Lunch:

Afternoon Snack:

  • 2 ounces of raw almonds: 162 calories, 14 fat, 6 carbs, 6 protein
  • Total Snack: 162 Calories, 14 fat, 6 carbs, 6 protein

Dinner:

  • 4 ounces grilled chicken: 186 calories, 4 fat, 0 carbs, 36 protein
  • .5  cup whole grain rice: 108 calories, 1 fat, 23 carbs, 2 protein
  • 1 cup chopped broccoli: 52 calories, 0 fat, 10 carbs, 6 protein
  • Total Dinner:  346 Calories, 5 fat, 33 carbs, 44 protein

Night Snack:

Before Bed:

Grand Total Nutrition: 1105 Calories, 21 fat, 91 carbs, 138 Protein

17% Fat, 33% Carbs, 50% Protein

Summary: This meal plan should help you gain lean muscle while burning fat. Make sure to eat the majority of your carbs before and after you workout and upon waking up. You can tweak this diet to fit your needs. Next week I will show the diet I use to gain muscle and maintain a low body fat!
Dustin Holston
1st Phorm
Personal Trainer/Nutritionist

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