MIKE THURSTON
MEAL PLANS
SAMPLE MEAL PLANS
Unfortunately there is no universal nutrition programme which will suit everyone’s goals and needs. I have provided
a number of templates with varying calorie requirements, with a low, medium and high carb day. As I mentioned earlier it will be up to you to decide whether a higher carb/lower fat or lower carb/higher fat ratio will be optimal for
overall progress and functionality.
When it comes to my nutrition programming I tend to keep carbs high on training days, especially when larger muscle groups are involved. I often reduce carbs and increase fats on the rest days/cardio days. I will also reduce carbs
and overall calories for a number of consecutive days if I know a day (or days) or excess carbs and calories will be
consumed.
1
SAMPLE MEAL PLANS
1,500kcal below:
HIGH CARB
MED CARB
LOW CARB (REST DAY)
Macros
CALS: ~1,500kcals, P: 120g, F:
45g, CHO: 166g
CALS: ~1,500kcals, P: 125g, F: 57g,
CHO: 120g
CALS: ~1,500kcals, P: 128g, F: 67g,
CHO: 89g
Meal 1
1 egg white, 2 whole eggs, ~25g
spinach, 10g almonds
30g whey/vegan protein powder, 1
avocado, 250ml unsweetened almond
milk (smoothie)
120kcal rye bread, 1 avocado
Meal 2
100g chicken breast, ~55g
vegetables, 150g sweet potato
100g chicken breast, ~55g vegetables
180g fillet steak/salmon fillet, ~75g
vegetables, 150g sweet potato
Meal 3
150g (5% fat) minced meat, 50g
rice, ~50g vegetables, ~100g
chopped tomato
150g (5% fat) minced meat, 40g rice,
~50g vegetables, ~100g chopped
tomato
150g chicken breast, ~75g vegetables,
100g beetroot, 1 whole egg, leafy
greens
Meal 4
50g oatmeal, 100g frozen berries,
sprinkled cinnamon, 200ml
unsweetened almond milk
40g oatmeal, 100g frozen berries,
sprinkled cinnamon, 200ml
unsweetened almond milk
Pre-Workout
80-100kcal fruit e.g.1 apple or
banana
80-100kcal fruit e.g.1 apple or banana
30g whey/vegan protein powder
30g whey/vegan protein powder
30g whey/vegan protein powder
25g (70%) dark chocolate
~145kcal
15g mixed nuts ~85kcal
25g mixed nuts ~145kcal
Train
Post Workout
Condiments
Snacks
2
SAMPLE MEAL PLANS
1,750k below:
HIGH CARB
MED CARB
LOW CARB (REST DAY)
Macros
CALS: ~1,750kcals, P: 145g, F:
41g, CHO: 208g
CALS: ~1,750kcals, P: 145g, F: 41g,
CHO: 208g
CALS: ~1,750kcals, P: 145g, F: 41g,
CHO: 208g
Meal 1
1 egg white, 2 whole eggs, ~25g
spinach, 20g almonds
30g whey/vegan protein powder, 1
avocado, 200ml unsweetened almond
milk (smoothie)
120kcal rye bread, 1 avocado
Meal 2
150g chicken breast, ~50g
vegetables, 150g sweet potato
150g chicken breast, ~50g vegetables,
40g quinoa
180g fillet steak/salmon fillet, ~75g
vegetables, 170g sweet potato
Meal 3
150g (5% fat) minced meat, 60g
rice, ~50g vegetables, ~100g
chopped tomato
150g (5% fat) minced meat, 60g rice,
~50g vegetables, ~100g chopped
tomato
150g chicken breast, ~75g vegetables,
100g beetroot, 1 whole egg, leafy
greens, 25g mixed nuts ~145kcal
Meal 4
50g oatmeal, 100g frozen berries,
sprinkled cinnamon, 200ml
unsweetened almond milk, 1 tbsp
honey
40g oatmeal, 100g frozen berries,
sprinkled cinnamon, 200ml
unsweetened almond milk
Pre-Workout
80-100kcal fruit e.g.1 apple or
banana
80-100kcal fruit e.g.1 apple or banana
45g whey/vegan protein powder
30g whey protein
45g whey/vegan protein powder
80-100kcal fruit e.g.1 apple or
banana
~100kcal fruit e.g. 1 banana
30g (70%) dark chocolate ~175kcal
Train
Post Workout
Condiments
Snacks
3
SAMPLE MEAL PLANS
2,000kcal below:
HIGH CARB
MED CARB
LOW CARB (REST DAY)
Macros
CALS: ~2,000kcals, P: 170g, F:
50g, CHO: 210g
CALS: ~2,000kcals, P: 170g, F: 75g,
CHO: 150g
CALS: ~2,000kcals, P: 180g, F: 90g,
CHO: 125g
Meal 1
2 egg whites, 2 whole eggs, ~25g
spinach, 25g almonds
120g salmon fillet, ~75g vegetables
120g salmon fillet, ~75g vegetables
Meal 2
150g chicken breast, ~75g
vegetables
150g chicken breast, 1 avocado
150g chicken breast, ~75g vegetables,
40g walnuts
Meal 3
150g turkey breast, 50g rice,
~75g vegetables
200g minced meat (5% fat), 50g rice,
~50g vegetables
180g minced meat (5% fat), 200g
sweet potato~75g vegetables
Meal 4
150g cod, 250g sweet potato
~75g vegetables
150g prawns, 200g sweet potato ~50g
vegetables
175g lean meat/fish, 50g rice, ~75g
vegetables
Pre-Workout
80-100kcal fruit e.g.1 apple
80-100kcal fruit e.g.1 apple
Train
10g BCAA (optional)
10g BCAA (optional)
Post Workout
30g whey protein
30g whey protein
Condiments
1 tbsp coconut/olive oil,
200-300ml semi-skimmed milk/
almond milk
1 tbsp coconut/olive oil
1 tbsp coconut/olive oil
Snacks
~100kcal fruit e.g. 1 banana, 60g
oatmeal
~100kcal fruit e.g. 1 banana
30g whey protein
4
SAMPLE MEAL PLANS
2,250kcal option below:
HIGH CARB
MED CARB
LOW CARB (REST DAY)
Macros
CALS: ~2,250kcals, P: 185g, F:
60g, CHO: 240g
CALS: ~2,250kcals, P: 190g, F: 85g,
CHO: 165g
CALS: ~2,250kcals, P: 195g, F: 110g,
CHO: 130g
Meal 1
4 whole eggs
4 whole eggs
4 whole eggs
Meal 2
150g minced meat (5% fat), 80g
rice, ~50kcal tomato sauce,
~100g vegetables
150g chicken breast, 1 avocado
200g chicken breast, 1 avocado
Meal 3
150g chicken/turkey breast,
200g sweet potato, ~50g
vegetables
180g fillet steak, 180g sweet potato,
~100g vegetables, 1tbsp olive oil
200g minced meat (5% fat), 40g
peanut butter, ~100g vegetables
Meal 4
150g chicken/turkey breast,
420kcal packet rice, ~50g
vegetables
200g cod, 80g rice, ~50g vegetables
200g salmon fillet, 70g rice, ~100g
vegetables
Pre-Workout
1 banana
50g oats, 100g frozen berries
Train
10g BCAA (optional)
10g BCAA (optional)
Post Workout
30g whey/vegan protein powder
30g whey/vegan protein powder
~200ml sweetened almond milk
Condiments
Snacks
40g mixed nuts
~200kcal fruit (e.g. apple + banana)
5
SAMPLE MEAL PLANS
2,500kcal below:
HIGH CARB
MED CARB
LOW CARB (REST DAY)
Macros
CALS: ~2,500kcals, P: 185g, F:
60g, CHO: 300g
CALS: ~2,500kcals, P: 185g, F: 90g,
CHO: 220g
CALS: ~2,500kcals, P: 190g, F:
130g, CHO: 130g
Meal 1
1 egg white, 3 whole eggs, ~25g
spinach, 30g almonds
120g mackerel fillet, ~75g vegetables
4 whole eggs, 1 egg white, ~25g
spinach
Meal 2
150g chicken breast, 50g
rice, ~75g vegetables
150g turkey breast, 1 avocado
150g salmon fillet, ~75g
vegetables, 30g walnuts
Meal 3
150g turkey breast, 50g rice,
~75g vegetables
150g minced meat (5% fat), 250g
sweet potato, ~50g vegetables
250g minced meat (5% fat), ~75g
vegetables
Meal 4
150g cod, 250g sweet potato
~75g vegetables
150g prawns, 75g rice ~75g
vegetables
170g fillet steak, 50g rice, ~75g
vegetables
Pre-Workout
80-100kcal fruit e.g.1 apple
80-100kcal fruit e.g. 100g berries
Train
10g BCAA (optional)
10g BCAA (optional)
Post Workout
30g whey/vegan protein powder
30g whey/vegan protein powder
Condiments
1 tbsp coconut/olive oil,
200-300ml semi-skimmed milk/
almond milk
1 tbsp coconut/olive oil, 200-300ml
semi-skimmed milk/almond milk
1 tbsp coconut/olive oil, 200ml
semi-skimmed milk/almond milk
Snacks
1 banana, 75g oatmeal + 1 tbsp
honey
1 banana, 50g oatmeal, 50g almonds
1 banana, 30g almonds, 40g
oatmeal, 150g 0% fat greek
yogurt/cottage cheese
6
SAMPLE MEAL PLANS
2,750kcal option below:
HIGH CARB
MED CARB
LOW CARB (REST DAY)
Macros
CALS: ~2,750kcals, P: 210g, F:
55g, CHO: 355g
CALS: ~2,750kcals, P: 210g, F: 105g,
CHO: 250g
CALS: ~2,750kcals, P: 210g, F: 145g,
CHO: 150g
Meal 1
4 whole eggs, 30g mixed nuts
160g mackerel fillet, ~75g
vegetables, 40g mixed nuts
5 whole eggs, 130kcal chorizo/bacon
Meal 2
150g chicken/turkey breast, 150g
sweet potato, ~75g vegetables
150g chicken/turkey breast, 1
avocado
180g salmon fillet, ~75g vegetables,
40g walnuts
Meal 3
150g minced meat (5% fat),
100g rice, 50kcal tomato
sauce, ~50g vegetables
150g minced meat (5% fat), 250g
sweet potato, ~50g vegetables
200g minced meat (7% fat), 50g rice,
~75g vegetables
Meal 4
150g chicken breast, 300kcal
wraps/tortilla, ~100g
vegetables
180g fillet steak, 200g sweet
potato, ~100g vegetables
150g chicken/turkey breast, 1
avocado, ~50g vegetables
Pre-Workout
50g oatmeal, 100g frozen
berries
80-100kcal fruit e.g. 1 apple
Train
10g BCAA (optional)
10g BCAA (optional)
Post Workout
30g whey/vegan protein
powder, ~200kcal fruit e.g. 1
apple + 1 banana
30g whey/vegan protein powder +
1 banana + 150kcal fried fruit (e.g.
dates)
Condiments
~250ml semi-skimmed milk/
almond milk
1 tbsp coconut/olive oil, ~250ml
semi-skimmed milk/almond milk
1 tbsp coconut/olive oil, ~250ml semiskimmed milk/almond milk
1 bagel (~250kcal), 1 tbsp jam
60g oatmeal, 100g frozen berries,
1 tbsp honey + 150kcal low fat
yogurt
60g oatmeal, 100g frozen berries, 1
banana
Snacks
7
SAMPLE MEAL PLANS
3,000kcal below
HIGH CARB
MED CARB
LOW CARB (REST DAY)
Macros
CALS: ~3,000kcals, P: 200g, F:
60g, CHO: 400g
CALS: ~3,000kcals, P: 220g, F: 110g,
CHO: 280g
CALS: ~3,000kcals, P: 260g, F: 150g,
CHO: 160g
Meal 1
1 egg white, 3 whole eggs, ~25g
spinach, 30g almonds
75g oatmeal, 25g whey protein
4 whole eggs, 2 egg whites, ~25g
spinach
Meal 2
175g chicken breast, 75g
rice, ~75g vegetables
150g turkey breast, 1 avocado
250g chicken breast, 50g
almonds ~75g vegetables
Meal 3
175g turkey breast, 100g rice,
~75g vegetables
200g minced meat (5% fat), 300g
sweet potato, ~50g vegetables
250g minced meat (5% fat), ~75g
vegetables, 40g goats cheese
Meal 4
150g cod, 300g sweet potato
~75g vegetables
200g chicken breast, 100g rice ~75g
vegetables
300g prawns, 75g rice, ~75g
vegetables
Pre-Workout
80-100kcal fruit e.g.1 apple
80-100kcal fruit e.g.75g dried
cranberries
Train
10g BCAA (optional)
10g BCAA (optional)
Post Workout
30g whey/vegan protein powder,
30g maltodextrin/dextrose
30g whey/vegan protein powder
Condiments
1 tbsp coconut/olive oil, 300ml
semi-skimmed milk/almond milk
2 tbsp coconut/olive oil, 300ml semiskimmed milk/almond milk
2 tbsp coconut/olive oil, 200ml semiskimmed milk/almond milk
Snacks
1 banana, 80g oatmeal + 1 tbsp
honey, 80-100kcal fruit e.g. 100g
berries
80-100kcal fruit e.g. 1 banana, 50g
almonds
80-100kcal fruit e.g. 1 banana, 50g
oatmeal + 30g whey protein
8
SAMPLE MEAL PLANS
3,500kcal below
HIGH CARB
MED CARB
LOW CARB (REST DAY)
Macros
CALS: ~3,500kcals, P: 220g, F:
70g, CHO: 485g
CALS: ~3,500kcals, P: 230g, F: 125g,
CHO: 360g
CALS: ~3,500kcals, P: 250g, F: 160g,
CHO: 260g
Meal 1
1 egg white, 3 whole eggs, ~25g
spinach, 40g almonds
80g oatmeal, 25g whey protein
4 whole eggs, 2 egg whites, ~25g
spinach
Meal 2
150g chicken breast, 100g
rice, ~75g vegetables
150g turkey breast, 50g rice, 1
avocado
250g chicken breast, 50g
almonds ~75g vegetables
Meal 3
200g turkey breast, 350g sweet
potato, ~75g vegetables
250g minced meat (5% fat), 300g
sweet potato, ~50g vegetables
250g minced meat (5% fat), 200g
sweet potato ~75g vegetables, 40g
goats cheese
Meal 4
200g cod, 100g rice, ~75g
vegetables
150g chicken breast, 100g rice ~75g
vegetables
170g fillet steak, 100g rice, ~75g
vegetables
Pre-Workout
80-100kcal fruit e.g. 1 apple
80-100kcal fruit e.g. dates
Train
10g BCAA (optional)
10g BCAA (optional)
Post Workout
30g whey/vegan protein powder,
30g maltodextrin/dextrose
30g whey/vegan protein powder, 30g
maltodextrin/dextrose
Condiments
1 tbsp coconut/olive oil, 400ml
semi-skimmed milk/almond milk
2 tbsp coconut/olive oil, 300ml semiskimmed milk/almond milk
2 tbsp coconut/olive oil, 300ml semiskimmed milk/almond milk
Snacks
1 banana, 100g oatmeal + 2 tbsp
honey, 100g berries, 100kcal
dried fruit
1 banana, 75g almonds, 1 apple
1 banana, 1 apple, 50g almonds, 80g
oatmeal + 25g whey protein
9
SAMPLE MEAL PLANS
4,000kcal below
HIGH CARB
MED CARB
LOW CARB (REST DAY)
Macros
CALS: ~4,000kcals, P: 250g, F:
80g, CHO: 565g
CALS: ~4,000kcals, P: 280g, F: 120g,
CHO: 430g
CALS: ~4,000kcals, P: 310g, F: 170g,
CHO: 280g
Meal 1
100g oatmeal, 25g whey protein,
2 tbsp honey, 50g berries
3 whole eggs, 3 egg whites, 40g
walnuts, ~25g spinach
4 whole eggs, 2 egg whites, ~25g
spinach
Meal 2
200g chicken breast, 100g
rice, ~75g vegetables
200g turkey breast, 75g rice ~75g
vegetables
250g chicken breast, 50g
almonds ~75g vegetables
Meal 3
200g turkey breast, 350g sweet
potato, ~75g vegetables
250g minced meat (5% fat), 300g
sweet potato, ~50g vegetables
300g minced meat (5% fat), 200g
sweet potato ~75g vegetables, 60g
goats cheese
Meal 4
250g cod, 100g rice, ~75g
vegetables
200g chicken breast, 100g rice ~75g
vegetables, 40g almonds
250g fillet steak, 100g rice, ~75g
vegetables
Pre-Workout
150kcal fruit
100kcal fruit
Train
10g BCAA (optional)
10g BCAA (optional)
Post Workout
30g whey/vegan protein powder,
60g maltodextrin/dextrose
30g whey/vegan protein powder, 60g
maltodextrin/dextrose
Condiments
2 tbsp coconut/olive oil, 400ml
semi-skimmed milk/almond milk
2 tbsp coconut/olive oil, 350ml semiskimmed milk/almond milk
2 tbsp coconut/olive oil, 300ml semiskimmed milk/almond milk
Snacks
1 banana, 100g berries, 150kcal
dried fruit, 300kcal high carb/low
fat energy bar
1 banana, 150kcal dried fruit, 200kcal
high carb/low fat energy bar, 80g
oatmeal + 30g whey protein
1 banana, 1 apple, 50g almonds, 100g
oatmeal + 50g whey protein
10
SAMPLE MEAL PLANS
4,250kcal below
HIGH CARB
MED CARB
LOW CARB (REST DAY)
Macros
CALS: ~4,250kcals, P: 220g, F:
90g, CHO: 645g
CALS: ~4,250kcals, P: 240g, F: 150g,
CHO: 495g
CALS: ~4,250kcals, P: 240g, F: 236g,
CHO: 320g
Meal 1
100g oatmeal, 25g whey
protein, 2 tbsp honey, 50g
berries, 150kcal granola
3 whole eggs, 40g walnuts, ~25g
spinach
4 whole eggs, ~25g spinach
Meal 2
150g chicken breast, 120g
rice, ~75g vegetables, 20g
mixed nuts
150g turkey breast, 75g rice ~75g
vegetables, 150kcal wholemeal
wrap, 1 avocado
150g chicken breast, 50g
almonds ~75g vegetables, 1
avocado
Meal 3
150g turkey breast, 350g
sweet potato, ~75g
vegetables, 30g mixed nuts
250g minced meat (5% fat), 300g
sweet potato, ~50g vegetables,
150kcal sauce
300g minced meat (5% fat), 250g
sweet potato ~75g vegetables,
60g goats cheese
Meal 4
200g cod, 100g rice, ~75g
vegetables, 150kcal sauce
150g chicken breast, 100g
rice ~75g vegetables, 40g
almonds
200g fatty steak/salmon, 100g rice,
~75g vegetables
Pre-Workout
150kcal fruit
100kcal fruit
Train
10g BCAA (optional)
10g BCAA (optional)
Post Workout
30g whey/vegan protein
powder, 60g maltodextrin/
dextrose
30g whey/vegan protein powder,
30g maltodextrin/dextrose
Condiments
2 tbsp coconut/olive oil,
400ml semi-skimmed milk/
almond milk
2 tbsp coconut/olive oil, 350ml
semi-skimmed milk/almond milk
3 tbsp coconut/olive oil, 300ml
semi-skimmed milk/almond milk
Snacks
1 banana, 100g berries,
150kcal dried fruit, 250kcal
high carb/low fat energy bar
1 banana, 250kcal high carb/low
fat energy bar, 80g oatmeal
1 banana, 1 apple, 50g almonds,
100g oatmeal, 150kcal granola
11
VEGAN SAMPLE MEAL PLANS
Macros
CALS: ~1,500kcals, P: 112g, F:
47g, CHO: 165g
CALS: ~1,750kcals, P: 117g, F: 73g,
CHO: 152g
CALS: ~2,000kcals, P: 112g, F:
47g, CHO: 165g
Meal 1
30g vegan protein, 10g
spirulina, 250ml unsweetened
almond milk
30g vegan protein, 250ml
unsweetened almond milk
30g vegan protein, 10g
spirulina, 200ml unsweetened
almond milk
Meal 2
100kcal seeded wholemeal
bread, 1/2 avocado
110g tofu, 50g rice, 100g mixed
beans, 50g green veg
200kcal seeded wholemeal
bread, 1 avocado
Meal 3
200g tofu, 100g beetroot,
100g mixed beans, 50g leafy
greens, 100g bell peppers,
15ml balsamic dressing
110g tofu, 150kcal seeded
wholemeal bread, 100g beetroot, 1
avocado
200g tofu, 250kcal lentils,
100g mixed beans, 50g green
vegetables, 20g chopped
garlic, 70g tomatoes
Meal 4
100g quorn mince, 150g
sweet potato, 100 green
vegetables, 70g tomatoes,
20g chopped garlic
Pre-Workout
40g oatmeal, 200ml
unsweetened almond milk,
100g frozen berries, sprinkle
cinnamon
40g oatmeal, 200ml unsweetened
almond milk, 100g frozen berries,
sprinkle cinnamon
50g oatmeal, 250ml
unsweetened almond milk,
100g frozen berries, sprinkle
cinnamon
30g vegan protein powder, 20g
chia seeds
40g pea protein, 10g
spirulina, 1 banana, 20g chia
seeds, 200ml unsweetened
almond milk
Train
Post Workout
80-100kcal fruit e.g. 1 apple
or 1 banana
Condiments
Snacks
12
VEGAN SAMPLE MEAL PLANS
Macros
CALS: ~2,500kcals, P: 180g, F:
78g, CHO: 242g
CALS: ~2,750kcals, P: 180g, F:
78g, CHO: 242g
CALS: ~3,000kcals, P: 215g, F:
100g, CHO: 298g
Meal 1
45g vegan protein, 10g
spirulina, 20g chia seeds
30g vegan protein, 10g
spirulina, 250ml unsweetened
almond milk
30g vegan protein, 10g
spirulina, 250ml unsweetened
almond milk
Meal 2
240g vegan meatballs, 100g
chopped tomatoes, 150g pasta
sauce, 15g chopped garlic
100kcal seeded wholemeal
bread, 1 avocado
200kcal seeded wholemeal
bread, 1 avocado
Meal 3
175g quorn mince, 250g
curried chickpeas, 50g green
veg
200g tofu, 100g beetroot, 100g
mixed beans, 100g bell
peppers, 100g green veg
200g tofu, 100g beetroot, 100g
mixed beans, 100g bell
peppers, 100g green veg
175g vegan chicken/burgers,
250g sweet potatoes, 100g
green veg
Meal 4
Pre-Workout
60g oatmeal, 250ml
unsweetened almond milk,
100g frozen berries, sprinkle
cinnamon
70g oatmeal, 200ml
unsweetened almond milk,
100g frozen berries, sprinkle
cinnamon
70g oatmeal, 200ml
unsweetened almond milk,
100g frozen berries, sprinkle
cinnamon
170g tofu, 220g sweet potato,
100 green vegetables, 100g
beetroot
200g vegan meatballs, 100g
chopped tomatoes, 150g pasta
sauce, 40g red onion, 20g
chopped garlic, 50g rice
200g vegan meatballs, 100g
chopped tomatoes, 150g pasta
sauce, 40g red onion, 20g
chopped garlic, 50g rice
20g mixed nuts, 1 banana
20g mixed nuts, 1 banana
30g mixed nuts, 1 banana, 1
apple
Train
Post Workout
Condiments
Snacks
13
VEGAN SAMPLE MEAL PLANS
Macros
CALS: ~3,250kcals, P: 183g, F:
106g, CHO: 375g
CALS: ~3,500kcals, P: 183g, F:
106g, CHO: 375g
Meal 1
30g vegan protein, 10g
spirulina, 250ml unsweetened
almond milk
30g vegan protein, 10g
spirulina, 250ml unsweetened
almond milk, 1 avocado
Meal 2
200kcal seeded wholemeal
bread, 1 avocado
200kcal seeded wholemeal
bread, 40g peanut butter
Meal 3
200g tofu, 100g beetroot, 100g
mixed beans, 100g bell
peppers, 100g green veg, 300g
sweet potato
200g tofu, 100g beetroot, 100g
mixed beans, 100g bell
peppers, 100g green veg, 250g
sweet potato
80g oatmeal, 200ml
unsweetened almond milk,
100g frozen berries, sprinkle
cinnamon
80g oatmeal, 200ml
unsweetened almond milk,
100g frozen berries, sprinkle
cinnamon
200g vegan meatballs, 100g
chopped tomatoes, 150g pasta
sauce, 40g red onion, 20g
chopped garlic, 70g rice
200g vegan meatballs, 100g
chopped tomatoes, 150g pasta
sauce, 40g red onion, 20g
chopped garlic, 90g rice
40g mixed nuts, 1 banana, 1
apple
1 banana, 1 apple, 30g nakd
bar, 150kcal dates
Meal 4
Pre-Workout
Train
Post Workout
Condiments
Snacks
14
For Food Substitutions click the link below:
https://drive.google.com/file/d/13eRQufXPTyMVnYXBaIh7YxJWp1T7Yno
4/view?usp=sharing
15