MEAL PLAN FEMALE - 1500 Calories

Breakfast (7:30 a.m.)

Breakfast Sandwich

1 Egg: 78 kcal (7 protein; 5.5 fat; o carbs)

1 banana: 118 Kcal (1,4 protein; 0.4 fat; 27 carbs) 50 gram oatmeal: 201 kcal (6.2 protein; 4.3 fat; 36.4 carbs)

Lunch (12 p.m.) - 

Rice With Meat & Veggies

100 gram brown rice (cooked): 139 kcal (2.6 protein; 1.1 fat; 29.2 Carbs)

100 gram chicken breast (no skin): 160 kcal (31 protein; 3 fat; o carbs)

150 gram mixed salad (without dressing): 43 kcal (2.7 protein; 0.7 fat; 6.6 carbs)

Pre-Workout Snack (30 Min Before Workout) -

 Protein Shake & Fruit

20 gram whey protein shake (isolate): 74 kcal (17.2 protein; o fat; 1.1 carbs) 1 banana: 118 Kcal (1,4 protein; 0.4 fat; 27 carbs)

Dinner (1-2 Hours After Workout) - 

Rice With Chicken & Beans

100 gram brown rice (cooked): 139 kcal (2.6 protein; 1.1 fat; 29.2 Carbs) 100 gram salmon: 225 kcal (25.3 protein; 13.8 fat; o carbs) 150 gram mixed salad (without dressing): 43 kcal (2.7 protein; 0.7 fat; 6.6 carbs)

Bedtime Snack (10 p.m.) 

- Protein Shake & Nuts

20 gram Mixed nutes: 116 kcal (4.7 protein; 9.8 fat; 2.3 carbs) 20 gram whey protein shake (isolate): 74 kcal (17.2 protein; o fat; 1.1 carbs)

Total: 1528 Calories 166.5g Carbs 38.1g Fat 117.1g Protein