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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.

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