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    Meal Plan

    Uploaded by

    Michael MacIsaac
    This document contains a sample daily meal plan for a Protein Sparing Modified Fast (PSMF) diet. The plan provides 160g of protein, 20g of carbs, and 20g of fat for a total of 900 calories below maintenance. It includes a chicken breast, green beans, and protein shake for meal 1, an extra lean burger for meal 2, and cottage cheese for a snack. Guidelines for the PSMF diet are also listed, such as consuming at least 1g of protein per pound of lean body mass and allowing up to 2 diet sodas per day.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLSX, PDF, TXT or read online from Scribd

    Meal Plan

    Uploaded by

    Michael MacIsaac
    152 views11 pages
    This document contains a sample daily meal plan for a Protein Sparing Modified Fast (PSMF) diet. The plan provides 160g of protein, 20g of carbs, and 20g of fat for a total of 900 calories below maintenance. It includes a chicken breast, green beans, and protein shake for meal 1, an extra lean burger for meal 2, and cottage cheese for a snack. Guidelines for the PSMF diet are also listed, such as consuming at least 1g of protein per pound of lean body mass and allowing up to 2 diet sodas per day.

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    © Attribution Non-Commercial (BY-NC)

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    This document contains a sample daily meal plan for a Protein Sparing Modified Fast (PSMF) diet. The plan provides 160g of protein, 20g of carbs, and 20g of fat for a total of 900 calories below maintenance. It includes a chicken breast, green beans, and protein shake for meal 1, an extra lean burger for meal 2, and cottage cheese for a snack. Guidelines for the PSMF diet are also listed, such as consuming at least 1g of protein per pound of lean body mass and allowing up to 2 diet sodas per day.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    152 views11 pages

    Meal Plan

    Uploaded by

    Michael MacIsaac
    This document contains a sample daily meal plan for a Protein Sparing Modified Fast (PSMF) diet. The plan provides 160g of protein, 20g of carbs, and 20g of fat for a total of 900 calories below maintenance. It includes a chicken breast, green beans, and protein shake for meal 1, an extra lean burger for meal 2, and cottage cheese for a snack. Guidelines for the PSMF diet are also listed, such as consuming at least 1g of protein per pound of lean body mass and allowing up to 2 diet sodas per day.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    You are on page 1of 11

    Constants BMR

    1830
    Day
    0
    1
    2
    3
    4
    5
    6
    7
    8
    9
    10
    11
    12
    13
    14
    15
    16
    17
    18
    19
    20
    21
    22
    23
    24
    25
    26
    27
    28
    29
    30
    31
    32
    33
    34
    35
    36
    37
    38
    39
    40
    41
    42
    43
    44
    45

    Weight (BMR)
    160
    159.8571429
    159.7142857
    159.5714286
    159.4285714
    159.2857143
    159.1428571
    159
    158.8571429
    158.7142857
    158.5714286
    158.4285714
    158.2857143
    158.1428571
    158
    157.8571429
    157.7142857
    157.5714286
    157.4285714
    157.2857143
    157.1428571
    157
    156.8571429
    156.7142857
    156.5714286
    156.4285714
    156.2857143
    156.1428571
    156
    155.8571429
    155.7142857
    155.5714286
    155.4285714
    155.2857143
    155.1428571
    155
    154.8571429
    154.7142857
    154.5714286
    154.4285714
    154.2857143
    154.1428571
    154
    153.8571429
    153.7142857
    153.5714286

    HB Formula Calories per lb Cal/g Protein


    Cal/g Fat
    2193
    3500
    4
    9
    BMR
    HB
    Weight(HB) Weight at 10% Bodyfat
    lb/goal lb/goal
    160
    144
    16
    16
    159.753429
    144 15.857 15.753429
    159.506857
    144 15.714 15.506857
    159.260286
    144 15.571 15.260286
    159.013714
    144 15.429 15.013714
    158.767143
    144 15.286 14.767143
    158.520571
    144 15.143 14.520571
    158.274
    144
    15
    14.274
    158.027429
    144 14.857 14.027429
    157.780857
    144 14.714 13.780857
    157.534286
    144 14.571 13.534286
    157.287714
    144 14.429 13.287714
    157.041143
    144 14.286 13.041143
    156.794571
    144 14.143 12.794571
    156.548
    144
    14
    12.548
    156.301429
    144 13.857 12.301429
    156.054857
    144 13.714 12.054857
    155.808286
    144 13.571 11.808286
    155.561714
    144 13.429 11.561714
    155.315143
    144 13.286 11.315143
    155.068571
    144 13.143 11.068571
    154.822
    144
    13
    10.822
    154.575429
    144 12.857 10.575429
    154.328857
    144 12.714 10.328857
    154.082286
    144 12.571 10.082286
    153.835714
    144 12.429 9.8357143
    153.589143
    144 12.286 9.5891429
    153.342571
    144 12.143 9.3425714
    153.096
    144
    12
    9.096
    152.849429
    144 11.857 8.8494286
    152.602857
    144 11.714 8.6028571
    152.356286
    144 11.571 8.3562857
    152.109714
    144 11.429 8.1097143
    151.863143
    144 11.286 7.8631429
    151.616571
    144 11.143 7.6165714
    151.37
    144
    11
    7.37
    151.123429
    144 10.857 7.1234286
    150.876857
    144 10.714 6.8768571
    150.630286
    144 10.571 6.6302857
    150.383714
    144 10.429 6.3837143
    150.137143
    144 10.286 6.1371429
    149.890571
    144 10.143 5.8905714
    149.644
    144
    10
    5.644
    149.397429
    144 9.8571 5.3974286
    149.150857
    144 9.7143 5.1508571
    148.904286
    144 9.5714 4.9042857

    Cal/g Carbs
    4
    BMR
    lb Lost
    0
    0.1428571
    0.2857143
    0.4285714
    0.5714286
    0.7142857
    0.8571429
    1
    1.1428571
    1.2857143
    1.4285714
    1.5714286
    1.7142857
    1.8571429
    2
    2.1428571
    2.2857143
    2.4285714
    2.5714286
    2.7142857
    2.8571429
    3
    3.1428571
    3.2857143
    3.4285714
    3.5714286
    3.7142857
    3.8571429
    4
    4.1428571
    4.2857143
    4.4285714
    4.5714286
    4.7142857
    4.8571429
    5
    5.1428571
    5.2857143
    5.4285714
    5.5714286
    5.7142857
    5.8571429
    6
    6.1428571
    6.2857143
    6.4285714

    HB
    lb Lost
    0
    0.246571
    0.493143
    0.739714
    0.986286
    1.232857
    1.479429
    1.726
    1.972571
    2.219143
    2.465714
    2.712286
    2.958857
    3.205429
    3.452
    3.698571
    3.945143
    4.191714
    4.438286
    4.684857
    4.931429
    5.178
    5.424571
    5.671143
    5.917714
    6.164286
    6.410857
    6.657429
    6.904
    7.150571
    7.397143
    7.643714
    7.890286
    8.136857
    8.383429
    8.63
    8.876571
    9.123143
    9.369714
    9.616286
    9.862857
    10.10943
    10.356
    10.60257
    10.84914
    11.09571

    46
    47
    48
    49

    153.4285714
    153.2857143
    153.1428571
    153

    148.657714
    148.411143
    148.164571
    147.918

    144
    144
    144
    144

    9.4286
    9.2857
    9.1429
    9

    4.6577143 6.5714286 11.34229


    4.4111429 6.7142857 11.58886
    4.1645714 6.8571429 11.83543
    3.918
    7
    12.082

    1330

    1330

    1193

    Stew
    Stew
    800g Beef
    1 Can tomato
    2can White beans
    Total(7 servings)
    Per serving

    Protein
    Fat
    Carbs
    Calories Cost
    160
    120
    0
    1720
    6.84
    6.368
    0
    38.208 178.304
    0.99
    69.12
    4.32
    155.52
    937.44
    1.98
    235.488
    124.32 193.728 2835.744
    9.81
    33.64114
    17.76 27.67543 405.1063 1.401429

    Chicken & Broc. Cas. Protein


    Fat
    Carbs
    300 g Chicken
    57
    12
    3 Servings Broccoli
    9
    0
    (120ml)4Cheese Alfrd
    4
    12
    (125ml)Skim milk
    9
    0
    (30g) Flour
    4
    0.5
    (60g)Cheese
    18
    10
    Total(2 servings)
    101
    34.5
    Per serving
    50.5
    17.25
    Chicken Quesidilla
    Protein
    Fat
    (200g) Bnls Sknls Chicken
    54
    (28g)Asiago
    12
    (85g)Noodles
    16.5
    (125ml)Sauce
    1
    Total(1 serving)
    83.5

    Beef
    Cheese
    Beans
    Egg
    Powder

    20
    15
    16
    6
    1080

    9
    15
    8
    13
    21
    2
    68
    34

    Carbs
    11
    13.5
    1.5
    3
    29

    3
    1.5
    94.5
    8
    107

    15
    0
    1
    6
    18

    0
    7
    36
    0.5
    36

    Calories Cost
    372
    96
    156
    88
    104.5
    170
    986.5
    493.25

    0
    0

    Calories Servings
    327
    1
    175.5
    1.5
    457.5
    1.5
    63
    1
    1023
    5

    Chicken Quesidilla
    100 g Chicken
    Tortilla
    Paco Salsa(1/2 cup)
    Cheese(30g)
    Total(1 serving)
    Cheesy Broccoli
    Cheese(30g)
    Broccoli
    Total(1 serving)
    Chicken & Broc. Cas.
    (112g) Bnls Sknls Chicken
    (60g) Peanut Butter
    (2tbsp)Soy Sauce
    (3tbsp) Sesame Oil
    (1tbsp)Wine vinegar
    (1 tsp) Sugar
    (40g)Flax Seeds
    Total
    Per serving

    215
    0.855 100g
    88
    125g
    217 0.458333 250ml
    80
    1 egg
    4626 0.023148 #

    0.093023256
    0.136363636
    0.073732719
    0.075
    25.91428571

    Protein

    Fat
    19
    5
    1
    9
    34

    Protein

    Carbs
    4
    4.5
    0
    5
    13.5

    Fat
    9
    3
    12

    Protein
    119.1071
    8
    4
    0
    0
    0
    3.5
    134.6071
    44.86905

    3
    33
    10
    1
    47
    Carbs

    5
    0
    5

    Calories Cost
    124
    192.5
    44
    85
    445.5
    Calories

    1
    5
    6

    Fat
    Carbs
    12.94643
    0
    32
    16
    0
    2
    27
    0
    0
    0
    0
    4
    8.5
    6
    80.44643
    28
    26.81548 9.333333

    85
    32
    117

    1
    0.3
    0.3
    1.6

    Cost

    1.3

    Calories Servings
    592.9464 5.178571
    384
    1
    24
    1
    243
    1
    0
    1
    16
    1
    114.5
    0.5
    1374.446
    458.1488
    3

    fds

    Plan 1
    Food
    Powder x3
    Milk x2
    Stew
    Cheese(60g)
    Total

    Pro. Goal:
    Protein
    Fat
    90
    18
    34
    18
    160

    160 To go:
    0
    Carbs
    Calories
    1.5
    3
    385.5
    0
    26
    176
    18
    28
    410
    10
    2
    180
    29.5
    59
    1151.5

    Plan 2
    Food
    Powder x3
    Milk x2
    Quesidilla
    Cheesy Brocolli
    Total

    Pro. Goal:
    Protein
    Fat
    90
    18
    34
    12
    154

    160 To go:
    6
    Carbs
    Calories
    1.5
    3
    385.5
    0
    26
    176
    13.5
    47
    445.5
    5
    6
    117
    20
    82
    1124

    Plan 3
    Food
    Powder x3
    Milk x2
    C&B Casserole

    Pro. Goal:
    160 To go:
    1.5
    Protein
    Fat
    Carbs
    Calories
    90
    1.5
    3
    385.5
    18
    0
    26
    176
    50.5
    17.25
    34
    493.25
    0
    158.5
    18.75
    63 1054.75

    Total

    Plan 4
    Pro. Goal:
    Food
    Protein
    Fat
    Powder x3
    90
    Milk x2
    18
    ThaiFlax Chickn
    45
    (1.5Cup)Asparagus
    9
    Total
    162

    160 To go:
    -2
    Carbs
    Calories
    1.5
    3
    385.5
    0
    26
    176
    27
    9
    459
    0
    12
    84
    28.5
    50
    1104.5

    Protein

    59
    29.5

    160

    Fat
    Carbs

    Protein

    82

    Fat

    154

    Carbs

    20

    Protein

    59
    29.5

    160

    Carbs

    Protein

    59
    29.5

    Fat

    160

    Find out if I can make a quarter chicken dinner and reddits recipe for corn bread fit macros

    Fat
    Carbs

    Protein Sparing Modified Fast


    Up to 2 diet soda daily allowed
    Option 1:
    Meal 1
    Protein
    Fat
    Carbs
    Calories Serving(Grams)
    Chicken Breast
    20.5357
    2.2321
    0 102.2317
    100
    Green Beans
    1
    0.1
    7
    32.9
    100
    Shake
    Protein
    Fat
    Carbs
    Calories Serving(Grams)
    Protein Powder
    60
    1
    2
    257
    70
    Meal 2
    Protein
    Fat
    Carbs
    Calories Serving(Grams)
    Xtra Lean Burger
    31.5
    15
    0
    261
    150
    Snack
    Protein
    Fat
    Carbs
    Calories Serving(Grams)
    Cottage Cheese
    15
    0
    7
    88
    125
    Total
    128.0357 18.3321
    16 741.1317
    545
    Notes: Some extras negligible ie lettuce wraps, mustard, splenda

    1
    2
    3
    4
    5
    6

    1g of Protein per lv of LBM


    Very low-fat
    Carbs < 16g
    Refeed day every 10-14 days
    Green veggies better
    Calcium & Multivitamin

    Protein
    kcal from protein Carbs kcal from carbs fat kcal from fat BMR
    Spare Cals
    160
    640
    20
    80 20
    180
    1800
    900
    Meal 1
    Oatz
    Meal 2
    Meal 3

    Protein shake

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