Triple Refeed Plan Template

1500 calories (30% protein, 40% carbs, 30% fats):

1. Breakfast:

• 4 egg whites (68g protein, 0g carbs, 0g fats)

• 1 cup cooked oatmeal (6g protein, 30g carbs, 3g fats)

• 1 tablespoon almond butter (3g protein, 4g carbs, 8g fats)

1. Snack:

• Protein shake with water (24g protein, 6g carbs, 1g fats)

1. Lunch:

• Grilled chicken breast (6 oz) (42g protein, 0g carbs, 3g fats)

• Quinoa (1 cup cooked) (8g protein, 39g carbs, 4g fats)

• Mixed vegetables (1 cup) (3g protein, 10g carbs, 0g fats)

1. Snack:

• Greek yogurt (1 cup) (23g protein, 9g carbs, 10g fats)

• Handful of almonds (1 oz) (6g protein, 6g carbs, 14g fats)

1. Dinner:

• Baked chicken thighs (6 oz) (50g protein, 0g carbs, 21g fats)

• Sweet potato (1 medium, baked) (2g protein, 26g carbs, 0g fats)

• Broccoli (1 cup, steamed) (3g protein, 6g carbs, 0g fats)

Tuesday - 1200 calories (50% protein, 25% carbs, 25% fats):

1. Breakfast:

• Protein smoothie with water (30g protein, 10g carbs, 1g fats)

• 2 boiled eggs (12g protein, 1g carbs, 10g fats)

1. Snack:

• Cottage cheese (1 cup) (28g protein, 6g carbs, 10g fats)

1. Lunch:

• Grilled chicken breast (5 oz) (35g protein, 0g carbs, 2g fats)

• Quinoa (1/2 cup cooked) (4g protein, 20g carbs, 2g fats)

• Spinach salad with olive oil dressing (2 cups) (2g protein, 5g carbs, 15g fats)

1. Snack:

• Protein bar (20g protein, 24g carbs, 9g fats)

1. Dinner:

• Turkey breast slices (6 oz) (40g protein, 0g carbs, 2g fats)

• Steamed asparagus (1 cup) (3g protein, 6g carbs, 0g fats)

• Avocado (1/2, sliced) (2g protein, 12g carbs, 10g fats)