Meal Plan - Low Calorie High Protein For Women by USN - Ultimate Sports Nutrition

The low-calorie, high-protein meal plan consists of healthy, simple meals and snacks that are easy to prepare. Shakes can also be incorporated for convenience to help meet your protein requirements.

The low-calorie, high-protein meal plan includes:

3 SNACKS 2

MEALS

THIS MEAL PLAN IS IDEAL FOR YOU IF YOU:

• Want to lose weight or maintain your weight loss.

• Prefer a high-protein eating plan with a lower fat and carbohydrate content.

• Are looking for an easy meal plan to follow without too much hassle.

• Need regular meals/snacks during the day to maintain energy levels.

• Prefer to eat breakfast and enjoy having snacks.

This eating plan is low in calories to help you achieve a negative energy balance and lose weight. The calorie restriction is spread over all days to consume approximately the same amount of calories daily.

Protein is known for helping with weight loss. Protein increases satiety to help you feel fuller for longer, leading to a lower calorie intake. It also plays a role in maintaining and increasing muscle mass to improve body composition. All these effects support a better body composition and lower body fat mass.

Use the food exchange list provided at the end of the document to replace any foods that you dislike, are alergic to, or would simply like to deviate from.

SUPPLEMENT GUIDE

The recommended supplements are most effective when combined with a balanced, energyrestricted diet and regular physical activity. They work best as a complement to, not a substitute for, healthy habits.

• High-protein, low-carb, low-fat snack replacement

Accelerates and promotes weight loss DIET FUEL ULTRALEAN

Decreases appetite

PHEDRA CUT LIPO X GOLD

• Helps tone and firm up the body

• Aids weight loss and maintains fat loss

• Assists in retaining lean muscle CLA PURE 1000

ADD-ONS TO ACCELERATE RESULTS

PHEDRA CUT LIPO X NIGHT - STIMULANT FREE

• Burns fat

• Boosts metabolism

• Increases weight loss

• Burns more fat faster

• Reduces appetite

• Provides all-day feel-good energy

APPETITE BLOCK

• Suppresses appetite Reduces cravings between meals

MONDAY

UPON WAKING UP

• 2 Phedra Cut Lipo X Gold capsules

• 1 Appetite Block capsule

BREAKFAST

1 Egg and Veggie Breakfast Muffins

With/directly after breakfast: 1-2 CLA Pure 1000 capsules

2 scoops Diet Fuel Ultralean

30 MINUTES BEFORE LUNCH

• 2 Phedra Cut Lipo X Gold capsules

With or directly after lunch: 1-2 CLA Pure 1000 capsules LUNCH

1 tin of tuna (170 g) in brine, drained 2 cups of garden salad

30 g almonds

30 MINUTES BEFORE LUNCH

• 2 Phedra Cut Lipo X Gold capsules

DINNER 1 gluten-free wrap

Chicken, stir-fried (120 g raw), 2 cups stir-fried vegetables, 1 tbsp. extra virgin olive oil

With or directly after dinner: 1-2 CLA Pure 1000 capsules

SNACK

TUESDAY

UPON

WAKING UP

• 2 Phedra Cut Lipo X Gold

• 1 Appetite Block capsule

BREAKFAST

2 scoops of Diet Fuel Ultralean with water or skim milk

Add cinnamon or unsweetened cocoa to taste

With/directly after breakfast: 1-2 CLA Pure 1000 capsules

SNACK

2 scoops Diet Fuel Ultralean

30 MINUTES BEFORE LUNCH

• 2 Phedra Cut Lipo X Gold capsules

With or directly after lunch: 1-2 CLA Pure 1000 LUNCH

Chicken (120 g raw), grilled and sliced into strips, seasoned with pink Himalayan salt, 3 cups of green salad

SNACK

30 g lean biltong

30 MINUTES BEFORE LUNCH

• 2 Phedra Cut Lipo X Gold capsules

Lean red meat, grilled (120 g raw) 2 cups steamed broccoli and cauli ower

With or directly after dinner: 1-2 CLA Pure 1000 DINNER

UPON

WAKING UP

• 2 Phedra Cut Lipo X Gold capsules

• 1 Appetite Block capsule

BREAKFAST

2 boiled eggs, seasoned with pink Himalayan salt

1 grilled small tomato or 5 cherry tomatoes

With/directly after breakfast: 1-2 CLA Pure 1000 capsules

SNACK

2 scoops Diet Fuel Ultralean

30 MINUTES BEFORE LUNCH

• 2 Phedra Cut Lipo X Gold

LUNCH

Biltong and avocado salad: 2 cups of green salad

45 g biltong, ½ an avocado

With or directly after lunch: 1-2 CLA Pure 1000 capsules

SNACK

rice cakes or 3 seed crackers ¼ cup fat-free cottage cheese

30 MINUTES BEFORE LUNCH

• 2 Phedra Cut Lipo X Gold capsules

DINNER

Hake, grilled (150 g raw), seasoned with pink Himalayan salt

½ cup butternut and 1 cup brussels sprouts, oven roasted

With or directly after dinner: 1-2 CLA Pure 1000 capsules

THURSDAY

UPON WAKING UP

• 2 Phedra Cut Lipo X Gold

• 1 Appetite Block capsule

BREAKFAST

2 scoops of Diet Fuel Ultralean with water or skim milk or unsweetened cocoa to taste. 10 almonds

With/directly after breakfast: 1-2 CLA Pure 1000 capsules

2 scoops Diet Fuel Ultralean

30 MINUTES BEFORE LUNCH

• 2 Phedra Cut Lipo X Gold capsules

With or directly after lunch: 1-2 CLA Pure 1000 LUNCH

1 tin (170 g) tuna in brine, drained 30 g feta cheese, 2 cups garden salad

1 Diet Fuel bar

30 MINUTES BEFORE LUNCH

• 2 Phedra Cut Lipo X Gold capsules

With or directly after dinner: 1-2 CLA Pure 1000 capsules DINNER

1 pork chop, grilled with excess fat trimmed (120 g raw), 2 cups steamed green vegetables

SNACK

UPON WAKING UP

• 2 Phedra Cut Lipo X Gold capsules

• 1 Appetite Block capsule

BREAKFAST

2 scrambled eggs, seasoned with pink Himalayan salt, 2 rice cakes

With/directly after breakfast: 1-2 CLA Pure 1000 capsules

SNACK

30 MINUTES BEFORE LUNCH

• 2 Phedra Cut Lipo X Gold

With or directly after lunch: 1 LUNCH

White sh, grilled ( pink Himalayan salt

2 cups steamed green vegetables

SNACK

Cucumber sticks ¼ cup hummus

30 MINUTES BEFORE LUNCH

• 2 Phedra Cut Lipo X Gold capsules

DINNER

Beef burger patty, grilled (100 g raw) Lettuce, tomato, cucumber

With or directly after dinner: 1-2 CLA Pure 1000 capsules

2 scoops Diet Fuel Ultralean

UPON

WAKING UP

• 2 Phedra Cut Lipo X Gold

• 1 Appetite Block capsule

BREAKFAST

2 scoops of Diet Fuel Ultralean with water or skim milk

Add cinnamon or unsweetened cocoa to taste

With/directly after breakfast: 1-2 CLA Pure 1000 capsules

SNACK

2 scoops Diet Fuel Ultralean

30 MINUTES BEFORE LUNCH

• 2 Phedra Cut Lipo X Gold capsules

Lean red meat, grilled (120 g raw)

2 cups garden salad

With or directly after lunch: 1-2 CLA Pure 1000 capsules LUNCH

SNACK

½ cup berries, 150 g plain, low-fat yogurt

• 2 Phedra Cut Lipo X Gold

30 MINUTES BEFORE LUNCH

DINNER

Steamed chicken (1 seasoned with pink Himalayan salt

1 cup oven roasted mixed vegetables and 1 cup cauli-rice

With or directly after dinner: 1-2 CLA Pure 1000 capsules

SUNDAY

UPON WAKING UP

• 2 Phedra Cut Lipo X Gold capsules

• 1 Appetite Block capsule

BREAKFAST

Omelette made with 1 whole eggs, 2 egg whites

Add 1 cup spinach and ½ cup mushrooms

With/directly after breakfast: 1-2 CLA Pure 1000 capsules

SNACK

2 scoops Diet Fuel Ultralean

30 MINUTES BEFORE LUNCH

• 2 Phedra Cut Lipo X Gold capsules

With or directly after lunch: 1-2 CLA Pure 1000 capsules LUNCH

Grilled chicken (120 g raw), seasoned with pink Himalayan salt

2 grilled vegetable skewers

SNACK

rice cakes or 3 seed crackers ¼ cup fat-free cottage cheese

30 MINUTES BEFORE LUNCH

• 2 Phedra Cut Lipo X Gold capsules

DINNER

White sh, grilled (150 g raw), seasoned with pink Himalayan salt

2 cups steamed green leafy vegetables ½ an avocado

With or directly after dinner: 1-2 CLA Pure 1000 capsules

FOOD EXCHANGE LIST

NON-STARCHY VEGETABLES

1 SERVING = APPROX. 105 kj (25 CALORIES)

5 g PROTEIN

CARBS

SERVING SIZE

1-2 g FAT 0 g

CUPS 2-3 CUP COOKED OR CUP RAW ½ 1

LEAFY GREENS NON-STARCHY VEGETABLES

ARTICHOKE ASPARAGUS

BAMBOO SHOOTS

BOK CHOY

BROCCOLI

BRUSSELS SPROUTS

CABBAGE

CARROTS

CAULIFLOWER CELERY

CHARD / SWISS CHARD CHIVES

CORIANDER CUCUMBER

EGGPLANT FENNEL

GREEN BEANS

GREENS (COLLARD, DANDELION, KALE, MUSTARD, TURNIP)

HORSERADISH LEEKS

LETTUCE, ALL

MICROGREENS MUSHROOMS

OKRA ONIONS

PARSLEY

PEPPERS, ALL RADISHES

ROCKET SALSA

SEA VEGETABLES SNAP PEAS, SNOW PEAS

SPINACH

SPRING ONIONS

SPROUTS, ALL SQUASH (DELICTA, PUMPKIN, SPAGHETTI, YELLOW, ZUCCHINI)

TOMATO TURNIPS

VEGETABLES, FERMENTED WATERCRESS

FOOD EXCHANGE LIST

FRUITS

1 SERVING = APPROX. 60-120 CALORIES

BLACKBERRIES BOYSENBERRIES

CRANBERRIES, UNSWEETEND LOGANBERRIES

RASPBERRIES STRAWBERRIES

APPLE

PLUM NAARTJIE

ORANGE

GRAPEFRUIT

STARCHES

1 SERVING = APPROX. 70-140 CALORIES

CUP

WHOLEWHEAT WRAP (20 cm) QUINOA BUTTERNUT PUMPKIN

SWEET POTATO 100% RYE BREAD

RICE CAKES

OATS 1 ½ CUP COOKED 1 CUP COOKED ¾ CUP COOKED

½ CUP COOKED

1 SLICE (20 g ) 2 RICE CAKES ¼ CUP UNCOOKED

FATS & OILS FOOD EXCHANGE LIST

1 SERVING = APPROX. 45 CALORIES

AVOCADO BUTTER

COCONUT MILK, REGULAR CREAM CREAM CHEESE

OILS, COOKING: COCONUT (VIRGIN), GRAPESEED, EXTRA VIRGIN OLIVE, SESAME

OILS, SALAD: ALMOND, AVOCADO, CANOLA, FLAXSEEDS, GRAPESEED, HEMPSEED, OLIVE, PUMPKIN SEED, HIGH-OLEIC SAFFLOWER AND SUNFLOWER, SESAME, WALNUT

MAYONNAISE (UNSWEETENED – MADE WITH AVOCADO, GRAPESEED OR OLIVE OIL)

PROTEIN FOOD EXCHANGE LIST

1 SERVING = APPROX. 150-220 CALORIES

CARBS 0 g PROTEIN 14-28 g FAT 1-9 g

ANIMAL PROTEINS: BACON BEEF

WHITE OR DARK MEAT

EGGS, WHOLE EGG WHITES

LAMB, LEG, CHOP, OR LEAN ROAST PORK, TENDERLOIN SAUSAGE

TURKEY, WHITE OR DARK MEAT VENISON/GAME

CHEESE: COTTAGE FETA

GOATS CHEESE MOZZARELLA RICOTTA

FISH AND SEA FOOD: HAKE AND WHITE FISH HERRING MACKEREL SALMON

SARDINES (IN WATER OR OIL) TROUT

TUNA, CANNED (CHUNK LIGHT OR SOLID LIGHT, IN WATER OR BRINE) YELLOWTAIL

SHELLFISH (SHRIMP, CRAB, LOBSTER, CLAMS, MUSSELS, OYSTERS, SCALLOPS)

SERVING SIZE

2 SLICES

90 - 120 g

90-120 g

2 1 CUP

90-120 g

90-120 g VARIES

90-120 g

120 g

½ CUP 60 g

60 g

60 g OR ½ CUP SHREDDED ¼ CUP

150 g

90-120 g

90 g

90-120 g

120 g

NUTS FOOD EXCHANGE LIST

1 SERVING = APPROX. 45 CALORIES

ALMONDS ALMOND BUTTER

BRAZIL NUTS CASHEWS

CHIA SEEDS

COCONUT, DRIED FLAXSEEDS, GROUND

HAZELNUTS

HEMP SEEDS

MACADAMIA

NUT & SEED BUTTER PEANUTS

PECAN HALVES

PINE NUTS

PISTACHIOS

PUMPKIN SEEDS

SESAME SEEDS

SOY NUTS

SUNFLOWER SEEDS

WALNUT