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12 Week Diet

The document outlines a 12 week meal plan broken into 4 week periods, listing the daily meals, snacks and their accompanying calorie counts and food items for weight management.

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Leane Minnaar
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1K views1 page

12 Week Diet

The document outlines a 12 week meal plan broken into 4 week periods, listing the daily meals, snacks and their accompanying calorie counts and food items for weight management.

Uploaded by

Leane Minnaar
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Week 1-4

Daily Calories 1518


Breakfast Morning snack Lunch Midday snack Dinner Smoothie
4 egg whites 113 g chicken 113g chicken 1 scoop whey 140g fish 1 whey
1/3 cup oats 85 g sweet pot. 1/2 c brown rice 1/2 banana 1 tortilla
10 almonds 14g walnuts 1 cup broccoli 1tbsp peanut b 1c baby marrow
2c greens
10 almonds
1/4 c tomato
1/4 c onion

Week 5-8
Daily calories 1448
3 egg whites 113g chicken 113g chicken 28g avo 113g fish 1 whey
50g chicken 1/3c brown rice 1c peas 113g chicken 46g avo 1tbsp flax seeds
1/3c oats 1c broccoli 2 tortillas (salad)

Week 9-12
5 egg whites 113g chicken 113g chicken 113 chicken 113g chicken
1/3c oats 1c beans 1/3c rice 85g sweet p 28g avo
10 almonds (salad) 10 almonds
(salad)

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