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Shredding Meal plan - Descension Plan

Updated: Jan 5

1600 calories with a macronutrient distribution of 30% protein, 40% carbs, and 30% fats:


Meal Plan: Monday-Tuesday (1600 Calories)

Breakfast (Approx. 400 calories):

  • Scrambled eggs (3 eggs) with spinach and tomatoes (Protein: 18g, Carbs: 8g, Fats: 18g)

  • Whole grain toast (2 slices) with avocado (Protein: 8g, Carbs: 28g, Fats: 14g)

Snack (Approx. 150 calories):

  • Greek yogurt (1 cup) with berries (Protein: 15g, Carbs: 20g, Fats: 2g)

Lunch (Approx. 450 calories):

  • Grilled chicken breast (6 oz) with quinoa (1/2 cup) and steamed broccoli (Protein: 40g, Carbs: 30g, Fats: 12g)

Afternoon Snack (Approx. 200 calories):

  • Apple slices with almond butter (2 tablespoons) (Protein: 4g, Carbs: 30g, Fats: 12g)

Dinner (Approx. 400 calories):

  • Baked salmon (6 oz) with sweet potato (1 medium) and mixed green salad (Protein: 30g, Carbs: 40g, Fats: 15g)


Meal Plan: Wednesday-Thursday-Friday (1400 Calories)

Breakfast (Approx. 350 calories):

  • Protein smoothie with whey protein powder, almond milk, and a handful of berries (Protein: 30g, Carbs: 15g, Fats: 10g)

Snack (Approx. 150 calories):

  • Hard-boiled eggs (2 eggs) with cucumber slices (Protein: 12g, Carbs: 2g, Fats: 10g)

Lunch (Approx. 400 calories):

  • Turkey breast (4 oz) lettuce wraps with hummus, cherry tomatoes, and bell peppers (Protein: 28g, Carbs: 20g, Fats: 15g)

Afternoon Snack (Approx. 150 calories):

  • Cottage cheese (1/2 cup) with pineapple chunks (Protein: 14g, Carbs: 10g, Fats: 7g)

Dinner (Approx. 350 calories):

  • Grilled chicken breast (5 oz) with quinoa (1/3 cup) and roasted Brussels sprouts (Protein: 30g, Carbs: 20g, Fats: 15g)



Meal Plan: Saturday-Sunday (1200 Calories)

Breakfast (Approx. 300 calories):

  • Omelette with egg whites, spinach, and feta cheese (Protein: 25g, Carbs: 5g, Fats: 15g)

Snack (Approx. 150 calories):

  • Cottage cheese (1/2 cup) with sliced strawberries (Protein: 12g, Carbs: 10g, Fats: 5g)

Lunch (Approx. 400 calories):

  • Grilled shrimp (6 oz) with cauliflower rice and sautéed zucchini (Protein: 30g, Carbs: 15g, Fats: 20g)

Afternoon Snack (Approx. 150 calories):

  • Greek yogurt (1/2 cup) with a handful of almonds (Protein: 10g, Carbs: 10g, Fats: 10g)

Dinner (Approx. 200 calories):

  • Baked chicken breast (4 oz) with a side of mixed green salad (Protein: 25g, Carbs: 5g, Fats: 5g)



Proteins:

  1. Eggs

  2. Chicken breasts (boneless, skinless)

  3. Salmon fillets

  4. Whey protein powder

  5. Almond butter

  6. Hard-boiled eggs

  7. Turkey breast slices

  8. Cottage cheese

  9. Grilled shrimp

  10. Egg whites

Carbohydrates:

  1. Whole grain toast

  2. Avocado

  3. Quinoa

  4. Apple

  5. Almond milk

  6. Berries (strawberries, blueberries)

  7. Sweet potato

  8. Pineapple chunks

  9. Berries for smoothie

  10. Cucumber

  11. Lettuce leaves (for wraps)

  12. Hummus

  13. Cherry tomatoes

  14. Bell peppers

  15. Brussels sprouts

  16. Cauliflower rice

  17. Zucchini

  18. Feta cheese

Fats:

  1. Avocado

  2. Almond butter

  3. Olive oil (for cooking)

  4. Almonds

Dairy:

  1. Greek yogurt

  2. Feta cheese

  3. Cottage cheese

Vegetables:

  1. Spinach

  2. Tomatoes

  3. Broccoli

  4. Mixed green salad ingredients

  5. Sliced strawberries

Other:

  1. Honey (optional, for drizzling on pancakes)

  2. Mixed herbs and spices (for seasoning)

  3. Fresh herbs (such as parsley, for garnish)

Make sure to check your pantry for any items you might already have, and adjust quantities based on your preferences and household size. Additionally, if you have specific brands or preferences for certain products, you may want to include those in your shopping list.

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