Sport
2200-2500 kcal per day (from RM 148)
Daily Plan — 7 Meals.
Sample Menu (changes daily):
∙ Breakfast 1: Omelette with duck and mushrooms
∙ Breakfast 2: Protein Pancake with Pear and Yogurt
∙ Lunch 1: Salad with arugula, broccoli,
tomatoes, pear, and nuts
∙ Lunch 2: Beef Meatball Pasta in Tomato Sauce
∙ Dinner 1: Bulgur with chicken fillet, zucchini,
and cauliflower
∙ Protein drink 1: Strawberry smoothie
∙ Protein drink 2: Banana smoothie
Average daily nutrition:
Calories: 2200 kcal
Protein: 140 g | Fat: 95 g | Carbohydrates: 196 g
Calories: 2500 kcal
Protein: 160 g | Fat: 104 g | Carbohydrates: 231 g
