Friday, April 1, 2016

3000 Calorie Low-Carb High-Fat High-Protein Meal Plan (LCHF)

In my last post I gave you guys a 3000 Calorie meal plan with higher carbs (low glycemic carbs and no sugar).
Now it’s time to give you a 3000 Calorie low-carb plan (lchf).
As you know, I’m busy putting together a whole book of meal plans so that you guys don’t have the hassle of putting together daily diets to hit your calories and macros. This free book should be a constant companion in your muscle-gain, fat loss journey from here on in. As such, it will be invaluable!

The whole book of meal plans will be available shortly for FREE download. But to get the link you need to be on the list to be notified (link will not be available to non-subscribers). If you’re not on it, enter your details below and I’ll be in touch with you as soon as I have it completed :)

Meal #1: Bacon & Eggs with Cheese

50g or 1 ½ ounces Bacon
Calories : 238
Protein: 10g
Fat : 22g
Carbs (net): 0g
3 x Whole Eggs
Calories : 213
Protein: 18g
Fat : 15g
Carbs (net): 1.5g
45g Cheddar Cheese, which is about 2 regular slices or 1 ½ ounces (put on your eggs)
Calories: 156
Protein: 10g
Fat: 12g
Carbs (net): 2g
TOTAL CALS : 607 | Protein: 38g | Fat : 49g | Carbs (net): 3.5g

Meal #2: The Monster Smoothie. Whey, Heavy/Double Cream, Peanut Butter, Flax, Water.
40g Serving Whey Protein
Calories: 152
Protein: 33g
Fat: 1g
Carbs (net): 2.75g
1 x tablespoon (about 15g) Natural Peanut Butter
Calories: 100
Protein: 4g
Fat: 8g
Carbs: 3g
150ml or 5 fl oz. Heavy Cream (called double cream in the UK)
Calories: 523
Protein: 3g
Fat: 55g
Carbs (net): 4g
1 x heaped tablespoon Flax Seed (~15g)
Calories: 78
Protein: 2g
Fat: 6g
Carbs (net): 4g
TOTAL CALS: 853 | Protein: 42g | Fat: 70g | Carbs (net): 13.75g

MEAL #3 – Protein Shake (40g) Take after your workout. You can move this meal around to whenever you train in the day.
Calories: 152
Protein: 33g
Fat: 1g
Carbs (net): 2.75g
TOTAL CALS: 152 | Protein: 33g | Fat: 1g | Carbs (net): 2.75g

MEAL #4 Steak, Cauliflower Cheese, Mixed Buttered Veggies
5oz or 140g Steak (cooked)
Calories: 345
Protein: 39g
Fat: 21g
Carbs (net): 0g
1 ½ Cups Cauliflower (100g) – cooked weight.
Calories: 28.5
Protein: 3g
Fat: 0.5g
Carbs (net): 3g
90g Cheddar Cheese, which is about 4 regular slices or 3 ounces. Melt this over your cauliflower.
Calories: 312
Protein: 20g
Fat: 24g
Carbs (net): 4g
15g or 1 tablespoon Butter for melting over your veggies (Kerrygold brand is best)
Calories: 108
Protein: 0g
Fat: 12g
Carbs (net): 0g
3 x Heaped Tablespoons of Mixed Veggies (I buy a bag of frozen carrots, peas, cauliflower, broccoli)
Calories: 44.5
Protein: 3g
Fat: 0.5g
Carbs (net): 7g
TOTAL CALS: 838 | Protein: 65g | Fat: 58g | Carbs (net): 14g

Meal #5: Chicken & Almond Leafy Salad
200g Chicken
Calories: 207
Protein: 45g
Fat: 3g
Carbs: 0g
1 ounce or 28g almonds
Calories : 164
Protein: 6g
Fat : 14.4g
Carbs (net): 2.6g
Handful of leafy veggies with 1 tablespoon of olive oil.
Calories: 150
Protein: 0g
Fat: 13g
Carbs (net) : 8.25g
TOTAL CALS: 521 | Protein: 51g | Fat: 30.4g | Carbs (net): 10.85g

FAT: 208.4
NET CARBS: 44.85

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