7-days Nutrition Plan
Client’s Name: Antonio Giacalone
Gender: Male
Age: 48 years old
Weight: 89 Kgs
Height: 180 cms
Allergies: None
Occupation: Manager
Goals: Reduce Body Fat + Gain Lean Muscle Mass
Basal Metabolic Rate: 1780 Kcal
Total Daily Energy Expenditure: 2300 Kcal (To maintain current weight)
Total Daily Energy Needed to Lose Weight: 1800 Kcal/day
Macronutrients Needed:
Protein: 180g/day
Carbohydrates: 157g/day
Fats: 50g/day
Website: www.MarkFitness.co.uk Mobile: 07956479672
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Day 1:
Meal 1: Chicken Sandwich
2 slices wholewheat bread + 3 slices Chicken Breast + 2 Tbsp Hummus + Handful spinach +
Onions
Meal 2: Latte
250 ml Semi-Skimmed Milk
Meal 3: M&S
3 for £10 meals (aim for 30g of Protein per meal or more)
Meal 4: Protein Pancakes
1 Serving of BulkPowders Protein Pancakes
Meal 5: Chicken with Rice
70 g Brown Rice + 225 g chicken breast + 150 g Low Fat Sauce for flavour (150 Kcal) + 1
cup Steamed Vegetables
Snacks:
100 g Blueberries
1 Medium Banana
Day 2:
Meal 1: Blueberry, Peanut Butter, Cottage Cheese Smoothie
2/3 cup Blueberries, 250g Non-fat cottage cheese, 2 Tbsp Peanut Butter, 1/3 cup Almond
Milk, ½ tsp Vanilla Extract
Meal 2: Latte
250 ml Semi-Skimmed Milk
Meal 3: Tuna Sandwich
2 slice wholewheat bread + 100g tuna + Diced Bell Peppers + hint of salt, pepper and
lemon juice.
Meal 4: M&S
3 for £10 meals (aim for 30g of Protein or more)
Meal 5: Fish + Baby Potatoes
200 g cod + 100g boiled/baked potatoes + 1-2 cups steamed vegetables
Meal 6: Protein Pancake
1 serving BulkPowders Protein Pancakes
Website: www.MarkFitness.co.uk Mobile: 07956479672
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Day 3:
Meal 1: Turkey and Spinach Omelette
½ cup chopped onions, ½ cup diced Mushrooms, 85g Turkey Thin Slices, 12 Tbsp Egg
Whites, ¼ cup shredded Cheddar Cheese, 1 cup Spinach
Meal 2: Latte
250 ml Semi-Skimmed Milk
Meal 3: 200 g Full Fat Greek Yoghurt
Meal 4: Protein Weetabix
2 Biscuits + 250 ml Semi-Skimmed Milk + 1 Tbsp Honey
Meal 5: Fish + Baby Potatoes
200 g cod + 100 boiled/baked potatoes + 1 Cup Steamed Vegetables
Meal 6: Protein Pancake
BulkPowders Protein Pancakes
Snacks:
1 cup Pineapple
Day 4:
Meal 1:Turkey and Spinach Omelette
½ cup chopped onions, ½ cup diced Mushrooms, 85g Turkey Thin Slices, 12 Tbsp Egg
Whites, ¼ cup shredded Cheddar Cheese, 1 cup Spinach
Meal 2: Latte
250 ml Semi-Skimmed Milk
Meal 3: 100g Full Fat Greek Yoghurt
Meal 4: M&S
3 for £10 meals (aim for 30g of Protein or more)
Meal 5: Chicken with Rice
70 g Brown Rice + 225 g chicken breast + 150 g Low Fat Sauce for flavour (150 Kcal)
Meal 6: Protein Pancake
BulkPowders Protein Pancakes
Snacks:
100 g Blueberries
1 Medium Banana
Website: www.MarkFitness.co.uk Mobile: 07956479672
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Day 5:
Meal 1: Chicken Sandwich
2 slices wholewheat bread + 3 slices Chicken Breast + 2 Tbs Hummus + Handful spinach +
Onions
Meal 2: Latte
250 ml Semi-Skimmed Milk
Meal 3: M&S
3 for £10 meals (aim for 30g of Protein or more)
Meal 4: Protein Pancakes
1 Serving of BulkPowders Protein Pancakes
Meal 5: Chicken with Rice
70 g Brown Rice + 225 g chicken breast + 150 g Low Fat Sauce for flavour (150 Kcal) + 1
cup Steamed Vegetables
Snacks:
100 g Blueberries
1 Medium Banana
Day 6:
Meal 1: Blueberry, Peanut Butter, Cottage Cheese Smoothie
2/3 cup Blueberries, 250g Non-fat cottage cheese, 2 Tbsp Peanut Butter, 1/3 cup Almond
Milk, ½ tsp Vanilla Extract
Meal 2: Latte
250 ml Semi-Skimmed Milk
Meal 3: Tuna Sandwich
2 slices wholewheat bread + 100g Tuna + Diced Bell Peppers + hint of salt, pepper and
lemon juice.
Meal 4: M&S
3 for £10 meals (aim for 30g of Protein or more)
Meal 5: Fish + Baby Potatoes
200 g cod + 100 boiled/baked potatoes + 1-2 cups steamed vegetables
Meal 6: Protein Pancake
BulkPowders Protein Pancakes
Website: www.MarkFitness.co.uk Mobile: 07956479672
4|Page
Day 7:
Meal 1: Turkey and Spinach Omelette
½ cup chopped onions, ½ cup diced Mushrooms, 85g Turkey Thin Slices, 12 Tbsp Egg
Whites, ¼ cup shredded Cheddar Cheese, 1 cup Spinach
Meal 2: Latte
250 ml Semi-Skimmed Milk
Meal 3: 100g Full Fat Greek Yoghurt
Meal 4: M&S
3 for £10 meals (aim for 30g of Protein or more)
Meal 5: Chicken with Rice
70 g Brown Rice + 225 g chicken breast + 150 g Low Fat Sauce for flavour (150 Kcal)
Meal 6: Protein Pancake
BulkPowders Protein Pancakes
Snacks:
100 g Blueberries
1 Medium Banana
Website: www.MarkFitness.co.uk Mobile: 07956479672
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