Truth About Dieting - Sample Diet Plan For Women

Sample Diet Plan 135 lbs 5"3'

1500 kcal (Fat Loss)

Meal 1:
1 Egg: 78 kcal (7 protein; 5.5 fat; 0 carbs)
1 banana: 118 Kcal (1,4 protein; 0.4 fat ; 27 carbs)
50 gram oatmeal: 201 kcal (6.2 protein; 4.3 fat; 36.4 carbs)

Meal 2:
20 gram Mixed nutes: 116 kcal (4.7 protein; 9.8 fat; 2.3 carbs)
20 gram whey protein shake (isolate) : 74 kcal (17.2 protein; 0 fat; 1.1 carbs)

Meal 3:
100 gram brown rice (cooked) : 139 kcal (2.6 protein; 1.1 fat; 29.2 Carbs)
100 gram chicken breast (no skin): 160 kcal ( 31 protein; 3 fat; 0 carbs)
150 gram mixed salad (without dressing): 43 kcal (2.7 protein; 0.7 fat; 6.6 carbs)

Meal 4:
100 gram brown rice (cooked) : 209 kcal (3.9 protein; 1.7 fat; 43.8 Carbs)
100 gram salmon: 225 kcal (25.3 protein; 13.8 fat; 0 carbs)
150 gram mixed salad (without dressing): 43 kcal (2.7 protein; 0.7 fat; 6.6 carbs)

Meal 5:
20 gram whey protein shake (isolate) : 74 kcal (17.2 protein; 0 fat; 1.1 carbs)
1 banana: 118 Kcal (1,4 protein; 0.4 fat ; 27 carbs)

Total: 1483 calories; 117.1 protein; 38.1 fat; 166.5 carbs

1800 kcal (Maintanance)
Meal 1:
1 Egg: 78 kcal (7 protein; 5.5 fat; 0 carbs)
1 banana: 118 Kcal (1.4 protein; 0.4 fat ; 27 carbs)
50 gram oatmeal: 201 kcal (6.2 protein; 4.3 fat; 36.4 carbs)

Meal 2:
25 gram Mixed nutes: 145 kcal ( 5.9 protein; 12.3 fat; 2.9 carbs)
20 gram whey protein shake (isolate) : 74 kcal (17.2 protein; 0 fat; 1.1 carbs)

Meal 3:
100 gram brown rice (cooked) : 139 kcal ( 2.6 protein; 1.1 fat; 29.2 Carbs)
100 gram chicken breast (no skin): 160 kcal ( 31 protein; 3 fat; 0 carbs)
150 gram mixed salad (without dressing): 43 kcal (2.7 protein; 0.7 fat; 6.6 carbs)

Meal 4:
150 gram brown rice (cooked) : 209 kcal (3.9 protein; 1.7 fat; 43.8 Carbs)
125 gram salmon: 225 kcal (25.3 protein; 13.8 fat; 0 carbs)
150 gram mixed salad (without dressing): 43 kcal (2.7 protein; 0.7 fat; 6.6 carbs)

Meal 5:
20 gram whey protein shake (isolate) : 74 kcal (17.2 protein; 0 fat; 1.1 carbs)
1 banana: 118 Kcal (1,4 protein; 0.4 fat ; 27 carbs)
1 apple: 75 kcal (0.6 protein; 0.2 fat; 17.4 carbs)

Total: 1702 calories; 125.2 protein; 44 fat; 199.1 carbs

You can fill the remaining 98 calories with whatever foods you like

1950 kcal (Bulk)

Meal 1:
1 Egg: 78 kcal (7 protein; 5.5 fat; 0 carbs)
1 banana: 118 Kcal (1,4 protein; 0.4 fat ; 27 carbs)
75 gram oatmeal: 301 kcal (9.3 protein; 6.5 fat; 54.6 carbs)

Meal 2:
25 gram Mixed nutes: 145 kcal ( 5.9 protein; 12.3 fat; 2.9 carbs)
20 gram whey protein shake (isolate) : 74 kcal (17.2 protein; 0 fat; 1.1 carbs)

Meal 3:
100 gram brown rice (cooked) : 139 kcal ( 2.6 protein; 1.1 fat; 29.2 Carbs)
100 gram chicken breast (no skin): 160 kcal ( 31 protein; 3 fat; 0 carbs)
150 gram mixed salad (without dressing): 43 kcal (2.7 protein; 0.7 fat; 6.6 carbs)

Meal 4:
150 gram brown rice (cooked) : 209 kcal (3.9 protein; 1.7 fat; 43.8 Carbs)
150 gram salmon: 270 kcal (30.3 protein; 16.5 fat; 0 carbs)
150 gram mixed salad (without dressing): 43 kcal (2.7 protein; 0.7 fat; 6.6 carbs)
1 tablespoon olive oil: 90 kcal (0 protein; 10 fat; 0 carbs)

Meal 5:
20 gram whey protein shake (isolate) : 74 kcal (17.2 protein; 0 fat; 1.1 carbs)
1 banana: 118 Kcal (1,4 protein; 0.4 fat ; 27 carbs)
1 apple: 75 kcal ( 0.6 protein; 0.2 fat; 17.4 carbs)

Total: 1937 calories; 133.4 protein; 58.9 fat; 217.3 carbs