Dec (11 , 12, 13, 14, 15 )
Dec ( 11, 12, 13, 14, 15 ) |
Dec 11 |
| Meal 1 | Meal 2 | Meal 3 |
|
(LEAN) Carbs: 18 Protein: 30 Fat: 4 Kcal: 228 --------------- (BULK) Carbs: 36 Protein: 45 Fat: 6.5 Kcal: 382.5 |
(LEAN) Carbs: 29.5 Protein: 20.4 Fat: 7.6 Kcal: 268 --------------- (BULK) Carbs: 56.7 Protein: 40.3 Fat: 13 Kcal: 505 |
(LEAN) Carbs: 19 Protein: 30 Fat: 8 Kcal: 268 --------------- (BULK) Carbs: 38 Protein: 45 Fat: 16 Kcal: 476 |
- egg salad with roasted potato
- pan fried fish with rice and corn sauce
- Honey chicken thigh with roasted sweet potato
Dec 12 |
| Meal 1 | Meal 2 | Meal 3 |
|
(LEAN) Carbs: 18 Protein: 27.9 Fat: 9 Kcal: 264.6 --------------- (BULK) Carbs: 36 Protein: 44.2 Fat: 19.5 Kcal: 496.3 |
(LEAN) Carbs: 17.3 Protein: 30 Fat: 8 Kcal: 261.2 --------------- (BULK) Carbs: 34.2 Protein: 45 Fat: 16 Kcal: 460.8 |
(LEAN) Carbs: 30 Protein: 21.3 Fat: 1.4 Kcal: 217.8 --------------- (BULK) Carbs: 45.6 Protein: 36.9 Fat: 2.8 Kcal: 355.2
|
- Mediterranean style mince beef with wrap , mushrooms and mix salad
- Chicken burger with roasted potato and broccoli, black pepper sauce
- Roasted salmon with spaghetti onion and bell pepper
Dec 13 |
| Meal 1 | Meal 2 | Meal 3 |
|
(LEAN) Carbs: 18 Protein: 25.3 Fat: 8 Kcal: 245.2 --------------- (BULK) Carbs: 36 Protein: 44.6 Fat: 9.6 Kcal: 408.8 |
(LEAN) Carbs: 20.6 Protein: 30 Fat: 4 Kcal: 273.5 --------------- (BULK) Carbs: 42 Protein: 45 Fat: 6.5 Kcal: 405.5 |
(LEAN) Carbs: 29.3 Protein: 20.4 Fat: 7.6 Kcal: 267.8 --------------- (BULK) Carbs: 56.7 Protein: 45 Fat: 16 Kcal: 550.8
|
- Tiger prawn scramble eggs with roasted potatoand mix salad
-
Old Bay chicken,sweet potato and mixed beans ,bell pepper and olive
-
Tandoori beef dice with basmati and quinoa pumpkin salad
Dec 14 |
| Meal 1 | Meal 2 | Meal 3 |
 (LEAN) Carbs: 16.5 Protein: 30 Fat: 4 Kcal: 222 --------------------- (BULK) Carbs: 33 Protein: 45 Fat: 6.5 Kcal: 370.5 |
 (LEAN) Carbs: 30 Protein: 20.1 Fat: 7.6 Kcal: 268.8 --------------------- (BULK) Carbs: 45.6 Protein: 40.3 Fat: 13 Kcal: 460.6 |
(LEAN) Carbs: 29.5 Protein: 25.6 Fat: 2.4 Kcal: 242 --------------------- (BULK) Carbs: 59 Protein: 39 Fat: 4.5 Kcal: 432.5
|
- Teriyaki chicken taco with tomato and cucumber
- Beef dice with spaghetti and mix salad ,tomato sauce
- Masala tilapia with quinoa rice and broccoli
Dec 15 |
|
Meal1
|
Meal 2
|
Meal 3
|
|
(LEAN) Carbs: 20 Protein: 23.8 Fat: 14.5 Kcal: 305.7 --------------- (BULK) Carbs: 40 Protein: 41 Fat: 29 Kcal: 590 |
 (LEAN) Carbs: 20.6 Protein: 30 Fat: 8 Kcal: 274.4 --------------- (BULK) Carbs: 42 Protein: 45 Fat: 16 Kcal: 492 |
 (LEAN) Carbs: 30 Protein: 22.2 Fat: 1.6 Kcal: 223.2 ----------------- (BULK) Carbs: 45.6 Protein: 36.1 Fat: 2.7 Kcal: 351.1
|
- Lettuce wrap with chicken potato salad
- Chinese fried beef with choi sum rice
- kimchi fish pancake
