2390 Calorie Meal Plan
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ScribdTranslations2390 Calorie Meal Plan
Uploaded by
ScribdTranslationsPersonalized meal plan.
Name: Alirrosai Reyes.
Age: 22 years
Height: 1.68cm
Body weight: 75.9kg
Meal plan calories: 2390 calories.
Distribution of macronutrients:
Protein: 190 grams
Fats: 90 grams
Carbohydrates: 205 grams
CARRY OUT THIS PLAN ON THE DAYS:
Wednesdays, Saturdays and Sundays..
THE GOAL OF THIS MEAL PLAN IS FAT LOSS (CALOROE DEFICIT) OUR PURPOSE WILL BE:
*KEEP MUSCLE
*LOSE FAT
*KEEP STRENGTH
*MAINTAIN RECOVERY
First meal of the day:
- 3 whole eggs
- 200 grams of egg white
- 40 grams of avocado
- 3 healthy baked corn toasts
- Add 150 grams of vegetables, you can choose more than one, the important thing is to
comply with 150 grams of vegetables; Allowed vegetables: Lettuce (any type of lettuce),
tomato, onion, spinach, chard, mushrooms, bell pepper, pumpkin, cucumber, green beans,
celery, asparagus.
Accompanied by:
- 150 grams of apple
- 20 grams of almonds.
- 1 bimbo double fiber toast
- 20 grams of peanut butter
Second meal of the day:
- 200 grams of chicken breast
- 1 can of herdez tuna or tuny in water (drain the water)
- 40 grams of avocado
- 80 grams of pasta
- Add 200 grams of vegetables, you can choose more than one, the important thing is to
comply with 200 grams of vegetables; Allowed vegetables: Lettuce (any type of lettuce),
tomato, onion, spinach, chard, mushrooms, bell pepper, pumpkin, cucumber, green beans,
celery, asparagus.
Accompanied by:
- 25 grams of roasted peanuts. (they are weighed with everything and shell)
Third meal of the day:
- 300 grams of potatoes
- 150 grams of egg white
- 180 grams of beef (beef ball, aguayon or black pulp)
- 40 grams of avocado
- Add 200 grams of vegetables, you can choose more than one, the important thing is to
comply with 200 grams of vegetables; Allowed vegetables: Lettuce (any type of lettuce),
tomato, onion, spinach, chard, mushrooms, bell pepper, pumpkin, cucumber, green beans,
celery, asparagus.
Accompanied by:
- 15 grams of walnut.
Supplement List:
- Take 1 multivitamin of any brand with the first meal of the day.
Note:
-In foods that do not contain olive oil, preferably use pam spray 0 calories or normal, using little
spray)
- All foods are weighed raw before cooking (rice, spaghetti, meats, etc.)
- It is allowed to use any type of sauce, which does not include calories
- Meats can be seasoned with spices as long as they do not add too many calories.
- You can use lemon and salt to taste
- You can have tea and coffee
- You can use sweeteners
- You can have drinks energy drinks, sodas, water as long as they do not add calories.