Meal-plan-3 345m2z

DIET PLAN – CALORIES= 1,626 P: 95g C: 217g F: 42g Seasonings: all spices are fine or fresh chiles , fresh squeezed lemon or lime juice. Water consumption: 1 GALLON OF WATER

WORK OUT MEALS: MEAL #1 - PROTEIN: Protein Shake - CARBS: Special K Chocolate Delight cereal or multi grain cheerios (30 calorie almond milk fat free milk) AND 1 banana or any other fruit - FAT: peanut butter, or almonds, or string cheese Calories = 425 C: 65g F: 10g P: 30g

Meal #2 - PROTEIN: 3oz Chicken salad - CARBS: ½ cup brown rice and corn or any other healthy ingredients you want to add to the salad - FAT: avocado and some fat free ranch is ok Calories = 215 C: 20g F: 10g P: 20g

Meal #3- (Post work out meal)(Eat this meal 60-90 min before your work out) - PROTEIN: 3oz salmon OR fish OR chicken OR tuna - FAT: some avocado is ok - CARBS: 6 oz. sweet potato OR 1 CUP brown rice OR 1 CUP pinto beans Calories = 400 C: 55g F: 10g P: 20g

Meal #4- (Post work out meal)(Eat this meal after your work out)

- PROTEIN: Protein Shake smoothie - CARBS: 2 fruits (blended with protein to make smoothie) - Nature Valley Granola Bar Calories = 426 C: 77g F: 12g P: 25g . SNACK: - STRING CHEESE - PROTEIN BAR - ALMONDS - NUTS - YOGURT - FRUIT - PROTEIN SHAKE - APPLE WITH PEANUT BUTTER

Supplement list -Multi vitamin -Calcium -Fish oil

-Bcaa(branch chain amino acids ) (OPTIONAL -Glutamine (pill or powder ) (OPTIONAL) -Creatine (OPTIONAL) -Pre workout (OPTIONAL) I sent two other lists of foods that can be used as subsistitues. Exchange them with their correct food group. Example: If you don’t want chicken, since it’s under a protein, replace it with a different protein. , you are not dieting alone. Check in with my weekly. Or text me daily with questions or concerns. Lets do this. With my help every step of the way, lets make this into a healthy lifestyle! King Fitness by Anthony Osorio