top of page
Search

Hybrid Keto 2-Day meal Plan to gain muscle and drop fat

Day 1 - Hybrid Keto - 1000 cals 40% protein 20% carbs 40% fats


Meal 1: Breakfast

  • 4 scrambled egg whites cooked with 1 tablespoon of olive oil (170 calories, 20g protein, 2g carbs, 10g fat)

  • 2 slices of turkey bacon (70 calories, 10g protein, 0g carbs, 3g fat)

Snack 1:

  • 1 scoop of whey protein powder mixed with water or unsweetened almond milk (120 calories, 24g protein, 2g carbs, 1g fat)

  • 1 small apple (95 calories, 0g protein, 25g carbs, 0g fat)

Meal 2: Lunch

  • Grilled chicken breast (120 calories, 24g protein, 0g carbs, 2g fat)

  • Mixed green salad with cherry tomatoes, cucumbers, and a light vinaigrette dressing made with olive oil (200 calories, 2g protein, 10g carbs, 18g fat)

Snack 2:

  • 1 cup of Greek yogurt (130 calories, 14g protein, 8g carbs, 3g fat)

  • 1 ounce of almonds (160 calories, 6g protein, 6g carbs, 14g fat)

Total calories and macronutrient distribution for the day:

  • Calories: 1075

  • Protein: 100g (37% of calories)

  • Carbs: 53g (20% of calories)

  • Fats: 45g (40% of calories)


Day 2 - Hybrid Keto - 1000 cals 40% protein 20% carbs 40% fats


Meal 1: Breakfast

  • Protein Pancakes: Mix 1 scoop of whey protein powder, 1/2 cup of oats, 1/2 cup of egg whites, and a dash of cinnamon. Cook on a non-stick pan with coconut oil spray. Top with 1 tablespoon of almond butter. (380 calories, 40g protein, 25g carbs, 13g fat)

Snack 1:

  • Greek Yogurt Parfait: Layer 1 cup of Greek yogurt, 1/4 cup of mixed nuts, and 1/2 cup of berries. (350 calories, 25g protein, 15g carbs, 20g fat)

Meal 2: Lunch

  • Grilled Chicken Salad: Grilled chicken breast on a bed of mixed greens, cherry tomatoes, cucumbers, and sliced avocado. Dress with olive oil and vinegar. (300 calories, 40g protein, 10g carbs, 12g fat)

Snack 2:

  • Protein Shake: Blend 1 scoop of whey protein powder, 1 cup of unsweetened almond milk, 1 tablespoon of almond butter, and a handful of spinach. (300 calories, 30g protein, 8g carbs, 17g fat)

Meal 3: Dinner

  • Baked Salmon: Season a salmon fillet with herbs and bake in the oven. Serve with roasted Brussels sprouts and quinoa. (400 calories, 40g protein, 30g carbs, 15g fat)

Snack 3:

  • Cottage Cheese and Almonds: Enjoy 1 cup of cottage cheese with 1/4 cup of almonds. (250 calories, 30g protein, 8g carbs, 10g fat)

Total calories and macronutrient distribution for the day:

  • Calories: 1980

  • Protein: 205g (41% of calories)

  • Carbs: 96g (19% of calories)

  • Fats: 85g (40% of calories)

 
 
 

コメント


Not a Member? Wait no more. 

Fill out the CHAT FORM and we will get in touch with you shortly

 1795 Henderson Hwy, Winnipeg, Manitoba
Canada

​1-204-813-9113

 

 

CLASS TIME

4:55 am, 6:25 am and 7:00 am

Virtual Live or in the Studio at 7:40 am

 

9:00 am and 9:45 am

 

4:30 pm, 5:15 pm and 6:00 pm

Which time generally works for you?

Fit Club

Menu

  • Instagram
  • Fit Club - Home Of The Belly Burn
  • FIT CLUB WINNIPEG
  • TikTok

©2024 BY FIT CLUB MANAGEMENT | PRIVACY POLICY 

Disclaimer: The offer described on this page is valid for new clients only, may not be applied to existing programs. Only eligible for one trial offer every 90 days.

bottom of page