Protein = ~4 calories/gr

Carb = ~4 calories/gr

Fat = ~9 calories/gr

Maintenance = ~2453CALORIES/DAY

Fat Loss = ~1963CALORIES/DAY

Extreme fat loss = ~1472CALORIES/DAY

10 304 - lowest

11 628 – meal plan

Daily

 Protein: 190gr – 760cal

 Carbs: 150gr – 600cal

 Fat: 70gr – 630cal

 Fiber: 40gr

Ponedelnik Vtornik Sreda Cetvrtok Petok Sabota Nedela

Dorucek Protein shake : Protein shake : Protein shake : Protein shake : Protein shake : Protein shake : Protein shake :
09:00-10:00  1 scoop protein  1 scoop protein  1 scoop protein  1 scoop protein  1 scoop protein  1 scoop protein  1 scoop protein
27gr protein 27gr protein 27gr protein 27gr protein 27gr protein 27gr protein 27gr protein

 4 tablespoon oat  4 tablespoon oat  1 tablespoon peanut butter  4 tablespoon oat  4 tablespoon oat  4 tablespoon oat  1 tablespoon peanut
7.5gr protein 7.5gr protein 6.5gr protein 7.5gr protein 7.5gr protein 7.5gr protein butter
40gr carbs 40gr carbs 2.5gr carbs 40gr carbs 40gr carbs 40gr carbs 6.5gr protein
3gr fat 3gr fat 10.2gr fat 3gr fat 3gr fat 3gr fat 2.5gr carbs
10.2gr fat
 1 tablespoon peanut butter  1 tablespoon peanut butter  100gr raspberries  1 tablespoon peanut  1 tablespoon peanut butter  1 tablespoon peanut butter
6.5gr protein 6.5gr protein 1.2gr protein butter 6.5gr protein 6.5gr protein  100gr raspberries
2.5gr carbs 2.5gr carbs 12gr carbs 6.5gr protein 2.5gr carbs 2.5gr carbs 1.2gr protein
10.2gr fat 10.2gr fat 7gr fiber 2.5gr carbs 10.2gr fat 10.2gr fat 12gr carbs
10.2gr fat 7gr fiber
 1 banana  100gr raspberries  100gr raspberries  1 banana
1.1gr protein 1.2gr protein  1 banana 1.2gr protein 1.1gr protein
23gr carbs 12gr carbs Macros: 1.1gr protein 12gr carbs 23gr carbs
2.6gr fiber 7gr fiber  Protein - 34.7gr 23gr carbs 7gr fiber 2.6gr fiber Macros:
 Carbs - 14.5gr 2.6gr fiber  Protein - 34.7gr
 Fat – 10.2gr  Carbs - 14.5gr
 7gr fiber Macros:  Fat – 10.2gr
Macros: Macros: Macros:  Protein - 42.1gr  7gr fiber
Macros:  Protein - 42.2gr Total calories – 288.6cal  Protein - 42.1gr  Protein - 42.2gr  Carbs - 65.5gr
 Protein - 42.1gr  Carbs - 54.5gr  Carbs - 65.5gr  Carbs - 54.5gr  Fat – 13.2gr Total calories – 288.6cal
 Carbs - 65.5gr  Fat – 13.2gr  Fat – 13.2gr  Fat – 13.2gr  2.6gr fiber
 Fat – 13.2gr  7gr fiber  2.6gr fiber  7gr fiber
 2.6gr fiber Total calories – 549.2cal
Total calories – 511.6cal Total calories – 549.2cal Total calories – 511.6cal
Total calories – 549.2cal

Snack 23 almonds: 23 almonds: 23 almonds: 23 almonds: 23 almonds: 23 almonds: 23 almonds:

6gr protein 6gr protein 6gr protein 6gr protein 6gr protein 6gr protein 6gr protein
6gr carbs 6gr carbs 6gr carbs 6gr carbs 6gr carbs 6gr carbs 6gr carbs
14gr fat 14gr fat 14gr fat 14gr fat 14gr fat 14gr fat 14gr fat
3.5gr fiber 3.5gr fiber 3.5gr fiber 3.5gr fiber 3.5gr fiber 3.5gr fiber 3.5gr fiber

Total calories – 174cal Total calories – 174cal Total calories – 174cal Total calories – 174cal Total calories – 174cal Total calories – 174cal Total calories – 174cal

Rucek Chicken breast and salad: Beef ground and salad: Salmon and salad: Chicken breast and salad: Beef ground and salad: Chicken breast and salad: Salmon and salad:
 200gr chicken breast  200gr beef low fat  200gr salmon  200gr chicken breast  200gr beef low fat  200gr chicken breast  200gr salmon
62gr protein 52gr protein 40gr protein 62gr protein 52gr protein 62gr protein 40gr protein
7.2gr fat 30gr fat 26gr fat 7.2gr fat 30gr fat 7.2gr fat 26gr fat

 150gr cabbage salad  200gr brocoli  150gr cabbage salad  150gr cabbage salad  200gr brocoli  150gr cabbage salad  150gr cabbage
1.3gr protein 5.6gr protein 1.3gr protein 1.3gr protein 5.6gr protein 1.3gr protein salad
6gr carbs 14gr carbs 6gr carbs 6gr carbs 14gr carbs 6gr carbs 1.3gr protein
2.5 fiber 5.2 fiber 2.5 fiber 2.5 fiber 5.2 fiber 2.5 fiber 6gr carbs
2.5 fiber
 100gr boiled potatoes  100gr boiled potatoes  1 tablespoon Olive Oil  100gr boiled potatoes  100gr basmati rice  100gr boiled potatoes
20gr carbs 20gr carbs 14gr fat 20gr carbs 6.1gr protein 20gr carbs  1 tablespoon Olive
 1.8gr fiber 1.8gr fiber 1.8gr fiber 57.8gr carbs 1.8gr fiber Oil
1.7gr fiber 14gr fat
 1 tablespoon Olive Oil  1 tablespoon Olive Oil Macros:  1 tablespoon Olive Oil  1 tablespoon Olive Oil
14gr fat 14gr fat  Protein - 41.3gr 14gr fat 14gr fat
Macros:  Carbs - 6gr Macros:  1 tablespoon Olive Oil Macros: Macros:
 Protein - 63.3gr Macros:  Fat – 40gr  Protein - 63.3gr 14gr fat  Protein - 63.3gr  Protein - 41.3gr
 Carbs - 26gr  Protein - 57.6gr  2.5gr fiber  Carbs - 26gr  Carbs - 26gr  Carbs - 6gr
 Fat – 21.2gr  Carbs - 34gr  Fat – 21.2gr Macros:  Fat – 21.2gr  Fat – 40gr
 4.3gr fiber  Fat – 44gr Total calories – 549.2cal  4.3gr fiber  Protein - 63.7gr  4.3gr fiber  2.5gr fiber
 7gr fiber  Carbs - 71.8gr
Total calories – 548cal Total calories – 548cal  Fat – 44gr Total calories – 548cal Total calories – 549.2cal
Total calories – 762.4cal  6.9gr fiber

Total calories – 938cal

Snack Protein shake : Protein shake : Protein shake : Protein shake : Protein shake : Protein shake : Protein shake :
 1 scoop protein  1 scoop protein  1 scoop protein  1 scoop protein  1 scoop protein  1 scoop protein  1 scoop protein
27gr protein 27gr protein 27gr protein 27gr protein 27gr protein 27gr protein 27gr protein

Macros: Macros: Macros: Macros: Macros: Macros: Macros:

 Protein - 27gr  Protein - 27gr  Protein - 27gr  Protein - 27gr  Protein - 27gr  Protein - 27gr  Protein - 27gr

Total calories – 108cal Total calories – 108cal Total calories – 108cal Total calories – 108cal Total calories – 108cal Total calories – 108cal Total calories – 108cal

Vecera 4 eggs and parmesan: Tuna: 4 eggs and parmesan: 4 eggs and parmesan: Tuna: 4 eggs and parmesan: 4 eggs and parmesan:
 1 whole  100gr  1 whole  1 whole  100gr  1 whole  1 whole
6.3gr protein 30gr protein 6.3gr protein 6.3gr protein 30gr protein 6.3gr protein 6.3gr protein
5.3gr fat 6gr fat 5.3gr fat 5.3gr fat 6gr fat 5.3gr fat 5.3gr fat

 3 egg whites  50gr parmesan  3 egg whites  3 egg whites  50gr parmesan  3 egg whites  3 egg whites
10.8gr protein 19gr protein 10.8gr protein 10.8gr protein 19gr protein 10.8gr protein 10.8gr protein
1gr fat 14.5gr fat 1gr fat 1gr fat 14.5gr fat 1gr fat 1gr fat
2.1gr carbs 2.1gr carbs

 50gr parmesan  50gr parmesan  50gr parmesan  50gr parmesan  50gr parmesan
19gr protein Macros: 19gr protein 19gr protein Macros: 19gr protein 19gr protein
14.5gr fat  Protein - 49gr 14.5gr fat 14.5gr fat  Protein - 49gr 14.5gr fat 14.5gr fat
2.1gr carbs  2,1gr carbs 2.1gr carbs 2.1gr carbs  2,1gr carbs 2.1gr carbs 2.1gr carbs
 Fat – 21.5gr  Fat – 21.5gr

Total calories – 397.9cal Total calories – 397.9cal

Macros: Macros: Macros: Macros: Macros:
 Protein - 36.1gr  Protein - 36.1gr  Protein - 36.1gr  Protein - 36.1gr  Protein - 36.1gr
 Fat – 20.8gr  Fat – 20.8gr  Fat – 20.8gr  Fat – 20.8gr  Fat – 20.8gr
 2.1gr carbs  2.1gr carbs  2.1gr carbs  2.1gr carbs  2.1gr carbs

Total calories – 236cal Total calories – 236cal Total calories – 236cal Total calories – 236cal Total calories – 236cal

Total: Proteins: 174.5gr Proteins: 181.8gr Proteins: 145.1gr Proteins: 174.5 Proteins: 187.9gr Proteins: 174.5 Proteins: 145.1gr
Carbs: 99.6gr Carbs: 96.6gr Carbs: 28.6gr Carbs: 99.6gr Carbs: 96.6gr Carbs: 99.6gr Carbs: 28.6gr
Fats: 69.2gr Fats: 92.7 Fats: 88gr Fats: 69.2 Fats: 92.7 Fats: 69.2 Fats: 88gr
Fiber: 10.4gr Fiber: 17.5 Fiber: 13gr Fiber: 10.4gr Fiber: 17.4 Fiber: 10.4gr Fiber: 13gr
Calories: 1615.2 Calories: 1947.9 Calories: 1355.8 Calories: 1615.2 Calories: 2123.5 Calories: 1615.2 Calories: 1355.8