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.