23

4

2250 CAL MEAL PLAN (REST DAY)

BREAKFAST

SNACK

LUNCH

DINNER

TOTAL

TOTAL

TOTAL

19

BANANA & BLUEBERRY QUINOA BREAKFAST BOWL

VEGAN CHOCOLATE TOFU MOUSSE

VEGGIE & HUMMUS SANDWICH

PEANUT BUTTER & CELERY

SPINACH TOMATO SALAD

SEA SALT EDAMAME

3 scoops of vegan protein blend

1 block of tofu

10 cups of spinach, 4 large scallions, 1 medium tomato

4 slices of wholewheat bread, 4 tbsp of hummus

6 oz of roasted red pepper,11/2 cup of sliced onions

1 cup of spinach

5 tbsp of Peanut butter and 4 celery stalks

dash of pepper dash of salt

200 grams of soya beans, 2 dash of salt

2 cups of baby carrots

3 tbsp of coco powder

1 tbsp of syrup of your choice

71 2

0.1

10 3.3

0

0.5

1.4

41.4

118

2.5

2

27.1

10

29

1/4 cup of Quinoa, 1/2 cup of almond milk,

1/2 teaspoon of cinnamon, 1/2 teaspoon of vanilla extract

1 medium banana, 6 strawberries, 1/2 cup of blueberries

2 tbsp of hemp seeds or nuts

30.4

3.2

65

283

36.9

52 0 013.4

393

381.8

388 35.9 29.1 18.6

123.1

0

294

86.1

18.6

0.6

0.9

56

16.3

1.1

103

0.1

1.1

29.5

77.5

6.9

854.2

11.5 23

0

22

20

0

26

2

56.4

765 98.6 54.2 23.2

9.7

1.6

0

14

0

503.2 6539.5 15.6

8.4 17.1

2.29.4

22 4

129 5.2169.533.6MEAL 1

MEAL 2

MEAL 3

MEAL 4

12

34

TOTAL

MEAL FOOD CALORIES

TOTALS 2251.4

2250

227.7

225

391.7

390

73.5

70TARGET

PROTIEN CARBS FAT

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