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Shred Plan - Descension Plan 2 - 2000/1500/1800

Updated: Jan 4

This plan is a rough estimate and may show up differently in my fitness pal.


Use only as a guideline and swap out any foods you might not like or that you have allergies to. 


Always track the food you are planning to eat in my fitness pal, even if you are following the plan to the T.  


You can have your snack right after a meal if you don't want to space your food out so much.  


If you cannot eat all your food, stop eating, but report that to me so we can adjust.  


We will reassess every Wednesday if you are low on calories, ok or it's too much.



Monday/Tuesday/Wednesday (2000 Calories, 30% Protein, 40% Carbs, 30% Fats)


FIRST MEAL:

GREEAN'S SHAKE: 1 scoop of GREEAN'S from the gym, small amount of ice, 2 handfuls of spinach and water to blend.


Breakfast (Approx. 500 calories):

Scrambled eggs (2 eggs) with whole grain toast and avocado (Protein: 20g, Carbs: 40g, Fats: 20g)


Snack (Approx. 250 calories):

Greek yogurt (1 cup) with mixed berries and a sprinkle of almonds (Protein: 20g, Carbs: 30g, Fats: 10g)


Lunch (Approx. 600 calories):

Grilled chicken breast (6 oz) with quinoa, roasted vegetables, and a drizzle of olive oil (Protein: 40g, Carbs: 50g, Fats: 20g)


Afternoon Snack (Approx. 300 calories):

Protein smoothie with whey protein, banana, and almond milk (Protein: 25g, Carbs: 40g, Fats: 10g)


Dinner (Approx. 350 calories):

Baked salmon (5 oz) with sweet potato and steamed broccoli (Protein: 30g, Carbs: 30g, Fats: 15g)


Thursday/Friday (1500 Calories, 40% Protein, 30% Carbs, 30% Fats)


FIRST MEAL:

GREEAN'S SHAKE: 1 scoop of GREEAN'S from the gym, small amount of ice, 2 handfuls of spinach and water to blend.


Breakfast (Approx. 400 calories):

Protein-rich breakfast bowl with scrambled eggs, lean turkey sausage, and sautéed spinach (Protein: 30g, Carbs: 20g, Fats: 20g)


Snack (Approx. 200 calories):

Cottage cheese (1/2 cup) with pineapple chunks (Protein: 15g, Carbs: 15g, Fats: 7g)


Lunch (Approx. 450 calories):

Turkey and avocado wrap with whole grain tortilla (Protein: 35g, Carbs: 30g, Fats: 20g)


Afternoon Snack (Approx. 150 calories):

Handful of almonds and an apple (Protein: 5g, Carbs: 20g, Fats: 10g)


Dinner (Approx. 300 calories):

Grilled chicken breast (4 oz) with quinoa and mixed vegetables (Protein: 25g, Carbs: 20g, Fats: 15g)



Saturday/Sunday (1800 Calories, 40% Protein, 30% Carbs, 30% Fats)


FIRST MEAL:

GREEAN'S SHAKE: 1 scoop of GREEAN'S from the gym, small amount of ice, 2 handfuls of spinach and water to blend.


Breakfast (Approx. 500 calories):

Protein pancakes with Greek yogurt, berries, and a drizzle of honey (Protein: 30g, Carbs: 50g, Fats: 20g)


Snack (Approx. 200 calories):

Protein smoothie with whey protein, almond milk, and a handful of mixed berries (Protein: 20g, Carbs: 20g, Fats: 7g)


Lunch (Approx. 600 calories):

Grilled shrimp (8 oz) with quinoa, roasted vegetables, and a squeeze of lemon (Protein: 40g, Carbs: 50g, Fats: 20g)


Afternoon Snack (Approx. 250 calories):

Cottage cheese (1/2 cup) with sliced peaches and a few walnuts (Protein: 15g, Carbs: 30g, Fats: 10g)


Dinner (Approx. 250 calories):

Baked chicken breast (5 oz) with a side of mixed green salad (Protein: 25g, Carbs: 10g, Fats: 10g)



Grocery Shopping:Proteins:

  1. Eggs

  2. Greek yogurt

  3. Chicken breasts (skinless, boneless)

  4. Salmon fillets

  5. Lean turkey sausage

  6. Cottage cheese

  7. Shrimp

  8. Whey protein powder

  9. Almonds

  10. Walnuts

Carbohydrates:

  1. Whole grain bread

  2. Quinoa

  3. Sweet potatoes

  4. Whole grain tortillas

  5. Mixed berries (strawberries, blueberries, raspberries)

  6. Banana

  7. Apple

  8. Pineapple chunks

  9. Mixed vegetables (broccoli, spinach, etc.)

  10. Berries for pancakes (blueberries, strawberries)

Fats:

  1. Avocado

  2. Olive oil

  3. Almond milk

  4. Honey

  5. Mixed nuts (almonds, walnuts)

Vegetables:

  1. Spinach

  2. Broccoli

  3. Lemon

  4. Mixed green salad ingredients

Other:

  1. GREEAN'S shake (from the gym or a similar supplement)

  2. Ice



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