Double refeed Sample Plan

Monday (1300 calories):

1. Breakfast (400 calories):

• Egg white omelette with vegetables (spinach, bell peppers, onions)

• 1 scoop of protein powder mixed with water

1. Lunch (400 calories):

• Grilled chicken breast

• Mixed green salad with a light vinaigrette dressing

1. Snack (100 calories):

• Raw vegetables (carrot sticks, cucumber) with hummus

1. Dinner (400 calories):

• Baked chicken thighs

• Steamed broccoli and cauliflower

Tuesday (1300 calories): Follow the same meal plan as Monday.

Wednesday (1600 calories):

1. Breakfast (500 calories):

• Protein smoothie (1 scoop protein powder, water, ice)

• Egg white omelette with spinach and tomatoes

1. Lunch (500 calories):

• Grilled chicken salad with mixed greens, cherry tomatoes, and a light vinaigrette dressing

1. Snack (100 calories):

• Greek yogurt with a handful of berries

1. Dinner (500 calories):

• Baked chicken breast with quinoa

• Steamed asparagus

Thursday (1300 calories): Follow the same meal plan as Monday.

Friday (1300 calories): Follow the same meal plan as Monday.

Saturday (1600 calories): Follow the same meal plan as Wednesday.

Sunday (1300 calories): Follow the same meal plan as Monday.

Pre-meal Shake (before each meal):

• Ingredients:

• 1 cup spinach

• 1 scoop of supplement powder

• Ice cubes

• Water

• Instructions:

• Blend all the ingredients until smooth.

• Consume before each main meal.

1600 Calories 40P-30C-30F Sample meal plan

Meal 1 (Breakfast):

• 4 egg whites scrambled with spinach and tomatoes (200g)

• 1 medium-sized apple

• 1 scoop of protein powder (mixed with water)

Meal 2 (Snack):

• Greek yogurt (200g) with 50 g of mixed berries

• 1 tablespoon of almond butter

Meal 3 (Lunch):

• Grilled chicken breast (150g) with a side of roasted vegetables (broccoli, bell peppers, and zucchini)

• 1 cup of quinoa (cooked)

Meal 4 (Afternoon Snack):

• Cottage cheese (150g) with sliced cucumber and cherry tomatoes

• 1 medium-sized pear

Meal 5 (Dinner):

• Baked or grilled chicken thighs (200g) with a side of steamed asparagus and sweet potatoes

• Mixed green salad with olive oil and balsamic vinegar dressing

Meal 6 (Evening Snack):

• 1 scoop of protein powder (mixed with water or almond milk)

• 30 grams of almonds

This meal plan provides approximately 1600 calories, with 40% of calories from protein, 30% from carbohydrates, and 30% from fats. Adjust the portion sizes or ingredients based on your personal preferences and nutritional needs. Additionally, be sure to drink plenty of water throughout the day to stay hydrated.

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