I WILL POST THIS FOR FREE ! PLEASE TAKE CARE OF IT ! IT WORKS 100% !

******ALL THE RECIPES FOR THE MEALS WILL BE POSTED EVERY DAY******

Meal Plan “High Protein Veggie“ Intro (female 1600 kcal)

Caloric goal to lose weight and build muscle for a 5’6’’ 160 lbs female: 1600 kcal

18% protein, rest fat & carbs

18% protein in a 1600 kcal diet equals 80g

→ roughly 80g of protein/day

→ 0,5g of protein/lb

Rough calorie intake throughout the day:

Breakfast: 400 calories

Lunch: 600 calories

Dinner: 450 calories

Snack: 150 calories

----------------------

Total: 1600 calories

The avg. calorie intake to maintain weight for most women is 1800 kcal. This plan

creates a deficit of 400 kcal a day to stimulate weight loss.

IMPORTANT: If you work out several times a week 1600 kcal/day might be too little for

you. If you notice that your body needs more fuel, think about snacking more (bananas,

apples, dried fruits, nuts).

OPTIONAL: To increase your protein intake even further consider drinking a protein shake

after each workout. 20g per shake would up your protein intake to almost 25% in a 1600

kcal diet.

And  the recipes (WILL BE POSTED AND LINKED IN THIS ARTICLE AT THE BOTTOM !! ):

Meal Plan “High Protein Veggie“ Intro (male 2500 kcal)

This meal plan is designed to build muscle.

Caloric goal for an avg. sized male (around 5'9''): 2500 kcal

20% protein, rest fat & carbs

20% protein in a 2500 kcal diet equals 125g*

→ 125g of protein/day

→ 0,75g of protein/lb

Rough calorie intake throughout the day:

Breakfast: 500 calories

Lunch: 500 calories

Dinner: 500 calories

Snack 1: 300 calories

Snack 2: 300 calories

Meal Add-Ons**: 400 calories

---------------------------------

Total: 2500 calories

* To reach 125g of protein per day the meal plan includes one daily protein shake of 25g

to keep calories in check and not go overboard with eggs, milk, nuts or legumes. If you

prefer not to consume protein shakes, just skip it.

** Meal Add-Ons can be eaten along with the three main meals or as a separate meal. If

you notice it’s too much or too few calories, you can easily change the serving sizes.

And  the recipes (WILL BE POSTED AND LINKED IN THIS ARTICLE AT THE BOTTOM !! ):

THE RECIPES (EVERY DAY WILL BE POSTED AND EDITED): 

1. Banana egg pancakes : https://steemit.com/food/@alex.fitpreneur/recipe-1-banana-egg-pancakes

2. Chickpea spinach salad :  https://steemit.com/food/@alex.fitpreneur/recipe-2-chickpea-spinach-salad

3. Carot and red lentil soup : https://steemit.com/food/@alex.fitpreneur/recipe-3-carrot-and-red-lentil-soup

4. Overnight oats in a jar : https://steemit.com/food/@alex.fitpreneur/recipe-4-overnight-oats-in-a-jar

5. Turkish lentil salad : https://steemit.com/food/@alex.fitpreneur/recipe-5-turkish-lentil-salad

6. Roasted Cauliflower and Green Beans with Halloumi : https://steemit.com/food/@alex.fitpreneur/recipe-6-roasted-cauliflower-and-green-beans-with-halloumi

7. Kidney bean salad : https://steemit.com/food/@alex.fitpreneur/recipe-7-kidney-bean-salad

8. Farmer's potato hash : https://steemit.com/food/@alex.fitpreneur/recipe-8-farmer-s-potato-hash

9. Quinoa breakfast : https://steemit.com/food/@alex.fitpreneur/recipe-9-quinoa-breakfast-porridge-with-hot-blueberry-drizzle

10. Arugula lentil salad : https://steemit.com/food/@alex.fitpreneur/recipe-10-arugula-lentil-salad

11. Spicy black bean soup : https://steemit.com/food/@alex.fitpreneur/recipe-11-spicy-black-bean-soup

12. White bean salad : https://steemit.com/food/@alex.fitpreneur/recipe-12-white-bean-salad

13. Cottage cheese pancakes : https://steemit.com/food/@alex.fitpreneur/recipe-13-cottage-cheese-pancakes

14. Vegan chickpea curry : https://steemit.com/food/@alex.fitpreneur/recipe-14-vegan-chickpea-curry

15. Pasta salad with peanut butter dressing : https://steemit.com/food/@alex.fitpreneur/recipe-15-pasta-salad-with-an-exquisite-peanut-butter-dressing

GOOD LUCK TO YOU ALL ! I WANT TO SEE COMMENTS AND PICTURES OF YOU AFTER USING MY DIET !!

FOR MORE HEALTHY RECIPES LIKE THIS PLEASE FOLLOW, UPVOTE & RESTEEM!!!

THANK YOU !!!