Meal Summary Ingredients Directions Breakfast

RHF Diet Plan Your Calories | 1700 Your Macros in Grams |123.9 Carbs | 51.1g Fat | 152.5g Protein Your Macro Percentages | Carbs 30% | Fat 30% | Prote...
Author: Marsha Powell
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RHF Diet Plan Your Calories | 1700 Your Macros in Grams |123.9 Carbs | 51.1g Fat | 152.5g Protein Your Macro Percentages | Carbs 30% | Fat 30% | Protein 40%

Meal Summary

Ingredients

Directions

Breakfast

Wholemeal Wrap 1/2 serving Wholemeal Wrap Peanut Butter 9 grams Peanut Butter Banana 35 grams Banana

Slice 1 Whole meal wrap down the middle, keep the other half for your "snack" meal later in day.

181.1 Calories | 22.2g Carbs | 7.0g Fat | 5.2g Protein 9 grams Peanut Butter 54.8 Calories | 1.4g Carbs | 4.3g Fat | 2.3g Protein 35 grams Banana 36.8 Calories | 8.1g Carbs | 0.1g Fat | 0.4g Protein 1/2 serving Wholemeal Wrap 89.5 Calories | 12.8g Carbs | 2.6g Fat | 2.6g Protein

Mix Peanut Butter and banana, and spread on the wrap. Roll and enjoy!

Snack 412.8 Calories | 31.4g Carbs | 11.8g Fat | 36.9g Protein

Wholemeal Wrap 1 serving Wholemeal Wrap Chicken Breast 150 grams Chicken Breast Cucumber 100 grams Cucumber Reduced Fat Houmous 20 grams Reduced Fat Houmous

We recommend to grill the chicken on a George Foreman (GF) (optional)

20 grams Reduced Fat Houmous 47.8 Calories | 2.3g Carbs | 3.3g Fat | 1.9g Protein

Wrap the chicken breasts in tin foil (this is to keep the chicken juicy, and it saves you the hassle of cleaning the George Foreman) and place on the GF with the lid down for approx 12-15 mins then turn off the GF but leave the chicken under the grill for a further 15 mins as this will continue cooking even though the GF is switched off. ( Please make sure the chicken is cooked all the way through )

1 serving Wholemeal Wrap 179 Calories | 25.5g Carbs | 5.1g Fat | 5.1g Protein

Make sure all chicken breast are laid flat on the GF, i.e not on top of each other. You probably want to batch cook 3 days in advance.

150 grams Chicken Breast 171 Calories | 0g Carbs | 3.3g Fat | 29.3g Protein

It's absolutely imperative to cook in advance, if your chicken is not prepped ready to eat then you will cheat!

100 grams Cucumber 15 Calories | 3.6g Carbs | 0.1g Fat | 0.7g Protein

Place chicken on the wrap with sliced cucumbers and Houmous, Roll and enjoy!

Lunch 413.4 Calories | 31.5g Carbs | 11.8g Fat | 36.9g Protein

Wholemeal Wrap 1 serving Wholemeal Wrap Chicken Breast 150 grams Chicken Breast Cucumber 100 grams Cucumber Reduced Fat Houmous 20 grams Reduced Fat Houmous

We recommend to grill the chicken on a George Foreman (GF) (optional)

150 grams Chicken Breast 171 Calories | 0g Carbs | 3.3g Fat | 29.3g Protein

Wrap the chicken breasts in tin foil (this is to keep the chicken juicy, and it saves you the hassle of cleaning the George Foreman) and place on the GF with the lid down for approx 12-15 mins then turn off the GF but leave the chicken under the grill for a further 15 mins as this will continue cooking even though the GF is switched off. ( Please make sure the chicken is cooked all the way through )

1 serving Wholemeal Wrap 179 Calories | 25.5g Carbs | 5.1g Fat | 5.1g Protein

Make sure all chicken breast are laid flat on the GF, i.e not on top of each other. You probably want to batch cook 3 days in advance.

20 grams Reduced Fat Houmous 47.8 Calories | 2.3g Carbs | 3.3g Fat | 1.9g Protein

It's absolutely imperative to cook in advance, if your chicken is not prepped ready to eat then you will cheat!

1 cup slices (104 g) Cucumber 15.6 Calories | 3.8g Carbs | 0.1g Fat | 0.7g Protein

Place chicken on the wrap with sliced cucumbers and Houmous, Roll and enjoy!

Dinner 413.4 Calories | 31.5g Carbs | 11.8g Fat | 36.9g Protein

Wholemeal Wrap 1 serving Wholemeal Wrap Chicken Breast 150 grams Chicken Breast Cucumber 100 grams Cucumber Reduced Fat Houmous 20 grams Reduced Fat Houmous

We recommend to grill the chicken on a George Foreman (GF) (optional)

150 grams Chicken Breast 171 Calories | 0g Carbs | 3.3g Fat | 29.3g Protein

Wrap the chicken breasts in tin foil (this is to keep the chicken juicy, and it saves you the hassle of cleaning the George Foreman) and place on the GF with the lid down for approx 12-15 mins then turn off the GF but leave the chicken under the grill for a further 15 mins as this will continue cooking even though the GF is switched off. ( Please make sure the chicken is cooked all the way through )

1 serving Wholemeal Wrap 179 Calories | 25.5g Carbs | 5.1g Fat | 5.1g Protein

Make sure all chicken breast are laid flat on the GF, i.e not on top of each other. You probably want to batch cook 3 days in advance.

1 cup slices (104 g) Cucumber 15.6 Calories | 3.8g Carbs | 0.1g Fat | 0.7g Protein

It's absolutely imperative to cook in advance, if your chicken is not prepped ready to eat then you will cheat!

20 grams Reduced Fat Houmous 47.8 Calories | 2.3g Carbs | 3.3g Fat | 1.9g Protein

Place chicken on the wrap with sliced cucumbers and Houmous, Roll and enjoy!

Chicken Breast 281.1 Calories | 7.2g Carbs | 8.8g Fat | 36.6g 170 grams Chicken Breast Reduced Fat Houmous Protein 30 grams Reduced Fat Houmous Cucumber 170 grams Chicken Breast 1 cup slices Cucumber 193.8 Calories | 0g Carbs | 3.7g Fat | 33.2g Protein

Snack

We recommend to grill the chicken on a George Foreman (GF) (optional)

30 grams Reduced Fat Houmous 71.7 Calories | 3.4g Carbs | 4.9g Fat | 2.8g Protein

Wrap the chicken breasts in tin foil (this is to keep the chicken juicy, and it saves you the hassle of cleaning the George Foreman) and place on the GF with the lid down for approx 12-15 mins then turn off the GF but leave the chicken under the grill for a further 15 mins as this will continue cooking even though the GF is switched off. ( Please make sure the chicken is cooked all the way through )

1 cup slices (104 g) Cucumber 15.6 Calories | 3.8g Carbs | 0.1g Fat | 0.7g Protein

Make sure all chicken breast are laid flat on the GF, i.e not on top of each other. You probably want to batch cook 3 days in advance. It's absolutely imperative to cook in advance, if your chicken is not prepped ready to eat then you will cheat

Weekly Shopping List 6.3 serving (630 g)

Reduced Fat Houmous Tesco Houmous

24 1/2 serving (2450 g)

Wholemeal Wrap Tesco Deli Wrap

2.45 serving (245 g)

Banana Tesco Banana

43.4 serving (4340 g)

Chicken Breast Butchers Chicken Breast

5/8 serving (63 g)

Peanut Butter Sunpat Peanut Butter

27.731 cup slices (2884 g) 400g = 1 Cucumber

Cucumber With peel, raw

We recommend you to take additional supplements: Multi Vitamin, Zinc, and Calcium

Make sure to our read our Q & A section below first before starting!

If the above plan is no good for you we do offer a personalised meal plan service, where you get a 7 day meal plan all worked into your macros perfectly. The 7 days of food will include a wide variety of food.

CLICK Above Link for Personal meal plan

What’s in the custom made meal plans? If you have any allergies or intolerances we can exclude them from the plan, such as dairy, lactose, gluten, nuts, whatever it is we can accommodate your needs. We also include a dislike food list where you state which foods you really dislike! There are also vegan, vegetarian and pescatarian options. We also now offer a NEW premium service of a complete personalised plan of your favourite foods, you basically list all your favourite foods and we build the plan for you! Please keep in mind we added this service after hundreds of requests, we’d love to offer this for free as well but each plan takes around 2 hours to complete. It’s completely customised in every way and is 110% guaranteed results.

Questions and Answers I don’t like chicken, can I swap it? Yes you can swap it, the food you eat does not count, hitting your calories and macros is what counts. Keep in mind that the macronutrient content of chicken is 99% protein so you will have to swap it in for something similar, like Tuna or Turkey. The same goes for bananas, the majority is carbs so you must swap it for something that is high carbs, like an apple, or a slice of toast. The skill lies in manipulating each serving size to hit your macros. All we’ve done above is add some basic food together that fits into your macros. We don’t expect anyone to stick to it long term, but instead master how to create your own diet. I work night shift, will this mess things up? No, as long as all food is consumed within a 24 hour period you are okay. Can I add a protein shake, or any other food drink? There is no need to add a protein shakes, your protein intake is hit within the meal plan. If you add any other food or drink this means extra calories, which results in you going over your intake. You can have water as there’s no calories in it, same with diet coke … no calories, however something like tea with Milk in is not going to fit as this contains calories.

Do I weigh food cooked or raw Weigh everything in this meal plan cooked. If using your own ingredients to fit the macros then weigh anything dry before cooking like pasta and rice. Weigh anything wet after cooking like raw fish. It’s the water that gives an inaccurate reading of weight. So you must weigh after water has been taken out or before it’s added.

How far in advance can I meal prep? We recommend 3 days, as anything after that the food will start to spoil. I can’t eat 4 or 5 meals a day can I eat 2 or 3? Yes not a problem, you can combine meals however you like. The amount of potions does not matter, nor does it matter when you eat it (in regards to fat loss) as long as all the food is consumed within a 24 hour period. Am I expected to eat this every day? Is this some sort of Joke? I don’t expect anyone to follow this diet plan forever, it’s certainly a good place to start and will get guaranteed results. However If we made an advert saying come here work out your calories and macros no one would care or could be bothered! But we know everyone wants a Fat loss diet plan! Well here’s the truth we tricked you haha! You get your fat loss plan, but at the same time you also get to educate yourself on calories and macros which is what’s important here! Once you master that then you master your physique. Over time you will learn how to swap the food around.

Take a before and after picture! I know you don’t like the look of things now, but in a few months from now you will be banging your head off the wall wishing you took one. Also keep in mind that your transformation will inspire thousands if you send us your picture! Always contact us directly with your picture and never share it publicly first as a lot of scam companies will steal your picture and say it was achieved with their scam product! I think you all know which company I mean!!