Weight loss diet

Sex male (young adult)

BMI 24.2

Physiological state normal

Allergies null

Physical activity sedentary-active

Diet 1600-1700 calories day diet for weight loss

BREAKFAST LUNCH SNACK BEFORE DINNER

WORKOUT
MONDAY 2 portion of 2 cup of Fruit salad 1 glass of natural 2 cups of ugali
sweet boiled rice 124 calories juice and banana 2 cups of sukuma
potatoes 2 cups of 200 calories wiki
1 cup of milk sukuma wiki 1 cup of cooked
1 boiled egg 1 piece of meat
502 calories unskinned 548 calories
chicken
with stew
624 calories
TUESDAY 1 glass of 1 cup of Any fruit a cup of yogurt 1 cup of boiled
mango juice mashed juice and a serving of rice
2 avocado potatoes 100 calories fruit Half a cup of
toast(toasted 2 cup of 200 calories beans
whole bread beef stew 318 calories
served with 2 cups of
mashed cabbage
avocado) 644 calories
1 fried egg
557 calories
WEDNESDAY 2 cup of oats 2 cups of Fruit salad 1 glass of natural 1 cup of mashed
served with a ugali 124 calories juice and banana potatoes
glass of milk 2 cups of 200 calories 1 serving of
1 banana kunde unskinned chicken
524 calories 1 cup of 2 cups of cabbage
cooked liver 443 calories
548 calories
THURSDAY 1 glass of 1 cup of Carrots and One cup of a Fruit a cup of pasta
natural juice boiled rice cuccumber smoothie(blended 1 cup of beef stew
2 slices of Half a cup 100 calories natural yoghurt 2 cups of spinach
whole bread of beans and fruit) 429 calories
with peanut 318 calories 200 calories
butter
407 calories
FRIDAY 2 weetabix 1 cup of Seasonal 1 glass of natural 2 cups of
served with spaghetti fruit juice and banana vegetable stir
natural 1 cup of 100 calories 200 calories fry(contains bell
yoghurt mince meat peppers, broccoli,
1 seasonal with stew eggplant,
fruit 2 cups of courgettes,
501 calories steamed carrots, peas etc)
broccoli 1 cup of rice
414 calories 403 calories
SATURDAY 1 glasses of 1 cup of 2 portion of a cup of yoghurt a cup of ugali
Banana boiled rice sweet and half serving Half serving of fish
smoothie 1 cup of potato of fruit 2 cups of
with beans 224 calories 200 calories kunde/sukumawiki
groundnuts 430 calories 424 calories
372 calories
SUNDAY Cheat day Cheat day Cheat day Cheat day Cheat day
(watch on (watch on
portioning) portioning)
Plating

Ensure you drink 8 glasses of water a day, take water half an hour before a meal
Ensure you take all meals 30 min before the working out
AVOID taking Fatty foods which may result to feeling full and cramping or Sugars which can
cause a sugar rush resulting to overheating during workout
Quench your thirst with water and a banana, a banana restores your potassium levels
preventing dehydration after working out
Limit salt intake
Use oils such as coconut or olive oil
Use small plates
Ensure you have plenty of rest