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    Protein Meal Planning.02

    Uploaded by

    lucie.solunto

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Protein Meal Planning.02

    Uploaded by

    lucie.solunto
    20 views11 pages

    Copyright

    © © All Rights Reserved

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    PDF, TXT or read online from Scribd

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    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    20 views11 pages

    Protein Meal Planning.02

    Uploaded by

    lucie.solunto

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 11

    LOW EFFORT

    NUTRITION
    Breakfast Meal 2
    300/500 Calorie Choice 1 Protein Source
    150 Grams of Veggies

    Meal 3 Snack
    1 Protein Source 300 Calorie Choice
    1 Carb Source
    150 Grams of Veggies
    Easy Breakfast Swaps
    Roughly 300 Calories

    1 Banana
    100ml of Milk 2 Large Eggs
    100 gram 0% Fage yoghurt 1 Slice of Thick Wholemeal Bread
    10 grams of peanut butter 15 grams of tomato ketchup
    309 Calories 303 Calories
    (Blender)

    100g Frozen Blueberries 1 Tortilla Wrap


    1 Banana 1 Egg
    1 Scoop Vanilla Whey Protein 100G Egg White
    400ml Coconut Milk 50G Tomatoes
    349 Calories 50G Mushrooms
    (Blender) 380 Calories

    30g Oats 50G Oats


    1 Scoop Protein Powder 150ml Almond
    20g Peanut butter Unsweetened
    200ml Cold Water 1 Scoop Chocolate Whey
    272 Calories Protein
    (Blender) 15g Mini Marshmallows
    360 Calories

    Or find a 300 calorie breakfast with 20g of protein


    Easy Breakfast Swaps
    Roughly 500 Calories

    1 Scoop Protein Powder 50g Oats


    80g Coco Pops 1 Scoop Protein Powder
    20g Peanut Butter 200g Frozen Berries
    150ml Milk 20g Peanut butter
    550 Calories 200ml Cold Water
    537 Calories
    (Blender)

    250g Soya' Yoghurt


    1 Tortilla Wrap
    1 Scoop Protein Powder 3 Bacon Medallions
    200g Mixed Fruit 2 Heck Sausages
    2 Squares of Dark 1 Egg
    Chocolate 50G Egg Whites
    520 Calories Low Salt & Sugar Ketchup
    450 Calories

    150ml Milk
    3 Eggs
    20g Peanut Butter
    1tbsp Oil
    1 Scoop Protein Powder
    2 Slices of Bread
    3 Weetabix
    527 Calories
    534 Calories

    Or find a 500 calorie breakfast with 20g of protein


    Easy Protein Swaps
    We have put together some easy protein options for you to choose
    from which offer 20-30 grams of protein per serving.

    Please ignore the minor variations with the calories as it doesn't make much
    difference.

    Tin of Tuna Chicken Thigh x1


    120 Calories 170 Calories

    Salmon 120 grams White Fish 200 grams


    270 Calories 198 Calories

    3 Large Eggs Chicken Breast 150 grams


    237 Calories 206 Calories
    Easy Protein Swaps
    Turkey Burgers x1 Fillet of Steak 150 grams
    166 Calories 198 Calories

    Turkey Steaks 100 grams Bacon Medallions x4


    137 Calories 110 Calories

    Heck Chicken Sausage x4 Smocked Mackeral Fillet x1


    120 Calories 241 Calories

    Beef Mince Less Than 5% Fat Sea Bass Fillets x2


    125 grams 208 Calories
    155 Calories
    Easy Protein Swaps
    Veggie
    Linda Mccartney Linda Mccartney
    Mozzarella Burger Sausages x2
    265 Calories 190 Calories

    Beyond Burger Sea Bass Fillets x2


    285 Calories 208 Calories

    Richmond Meat Free Oumph Pulled


    Sausages x4 Bbq Chunks 100 grams
    230 Calories 115 Calories

    Linda Mccartney
    Richmond Meat Free
    Vegetarian Chorizo &
    No Beef Mince 82 grams
    Red Pepper Sausages x4
    157 Calories
    272 Calories
    Easy Carb Swaps
    We have put together some easy carbohydrate options for you to choose
    from which will help you keep the variety in your diet and reduce
    decision fatigue.

    Please ignore the minor variations with the calories as it doesn't make much
    difference.

    Thick cut sliced bread x2 White rice 75 grams (dry)


    234 Calories 280 Calories

    White or Sweet Potato


    Penne pasta 75 grams (dry)
    250 grams
    300 Calories
    200 Calories
    Half a packet of microwave White Wraps x2
    rice 125 grams 254 Calories
    161 Calories
    Easy Carb Swaps

    Quinoa 60 grams (dry) Coco pops 60 grams


    166 Calories 230 Calories

    Rolled oats 50 grams 1/2 a can of baked beans


    188 Calories 175 Calories

    Red/Green Lentils
    New York Bagel Thins x1
    60 grams (dry)
    126 Calories
    154 Calories
    Easy Meal Swaps
    Roughly 300 Calories

    300g 0% Fat Greek Yogurt 200g Vanilla Skyr


    1 Pot 10 Cal Jelly 1 Scoop Vanilla Whey Protein
    100g Blueberries 20g Honey
    100g Raspberries Spread thinly on a plate
    280 Calories Place in freezer
    330 Calories

    2 Richmond Meat Free


    20g Powdered Peanut Butter
    Bacon Medallions
    2 Corn Thins
    2 Slices Low Cal Bread
    1 Banana
    100G Mushrooms
    10g Honey
    100G Tomatoes
    270 Calories
    30g Low Salt Ketchup
    340 Calories

    1 Low Cal Wrap


    3 Bacon Medallions
    2 Bacon Medallions
    2 Heck Chicken Sausages
    2 Heck Sausages
    1 Egg
    25G Egg Whites
    New York Bagel Thin
    Low Salt & Sugar Ketchup
    350 Calories
    310 Calories

    Or find a 300 calorie meal with 30g of protein


    Easy Meal Swaps
    Roughly 500 Calories

    25g Jasmine Rice 150g Cauliflower Rice


    100g Chicken Breast 150g Chicken
    40g Mayflower Curry Sauce 150g Veg
    150g Mixed Veg Sweet & Sour Sauce
    530 Calories 450 Calories

    150g Chicken Breast


    1 Tortilla Wrap
    120g Chicken Breast
    30g Lighter Than Light Mayo
    Salt, Pepper & Smoked Paprika
    10g Honey
    1 flour tortilla wrap
    1/2 tsp Smoked Paprika
    30g light cheese
    Lettuce
    400 Calories
    Low Cal Cheese
    460 Calories

    125G Jasmine Rice


    150g Cauliflower Rice
    100G Mixed Veg
    150g Chicken
    130G Chicken
    150g Veg
    1 Large Egg
    Sweet & Sour Sauce
    Siracha
    450 Calories
    500 Calories

    Or find a 500 calorie meal with 30g of protein


    Easy Snack Swaps
    Roughly 300 Calories

    Soreen Lunchbox
    Grenade Bar
    Loaf x2
    226 Calories
    196 Calories

    Halo Top Sea Salt


    Fibre One Bar x2
    Caramel Ice Cream x1
    180 Calories
    320 Calories

    Aldi Protein Bar Aldi Brooklea Protein


    Cookie Dough Pouch Yogurt
    219 Calories 145 Calories

    Mini Babybel Lights x4 Cashew Nuts 30 grams


    168 Calories 187 Calories

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