UNLIMITED SKILLS TRAINING, LLC

 MEAL PLANS 

    MEAL PLAN 1 

 MEAL 1 - PRE - WORKOUT MEAL

 6-8 EGG WHITES/ 2 WHOLE EGGS 

 2 SLICES EZEKIEL BREAD ( ADD 3RD SLICE AND 1/3

CUP BLUEBERRIES, CHERRIES OR STRAWBERRIES

1/2 AVOCADO 

 MEAL 2 - POST - WORKOUT MEAL

 6 OZ.WHITE FISH (LEAN MEAT, SHRIMP, SALMON, TUNA, CHICKEN )

 3/4 JASMINE RICE  2 CUPS OF SPINACH

 MEAL 3

 GREEK YOGURT, PLAIN YOGURT 

 CHERRIES   CHIA SEEDS

 MEAL 4

 6 oz. TUNA

 2 oz. CUCUMBER

 1 oz. almonds

 MEAL 5

 7 oz. SALMON ( CHICKEN, SHRIMP,WHITE FISH, ETC )

 4 oz. SWEET POTATO 

 3 oz. cucumber or 2 cups SPINACH

         1 -1.5 GALLON OF WATER 

   BCAA WITH YOUR WATER IF YOU LIKE

 THIS MEAL PLAN IS GEAR TOWARD GAINING MASS         

   MEAL PLAN 2 

   MEAL PLAN 3 

 MEAL 1 - PRE - WORKOUT MEAL

 OLD FASHION OATS

 1 CUP STRAWBERRIES 

 CHIA SEEDS 

 1 TBSP PEANUT BUTTER

 MEAL 2 - POST - WORKOUT MEAL

 LEAN MEAT

  2 CUPS SPINACH

 2 SLICES EZEKIAL BREAD

 6-8 ALMOND OR MACADAMIA NUTS

 AVOCADO 

 MEAL 3

 YOGURT 

 CHERRIES, BLUEBERRIES, 6-8 ALMOND

 MEAT 4 

 1 SCOOP OF PROTEIN

 1 BANANA / 1 TBSP PEANUT/ALMOND BUTTER

 GREEN VEGGIES OR 2 CUPS OF SPINACH

 MEAT 5

 LEAN MEAT ( CHICKEN, TURKEY, RED MEAT ETC)

 BEANS - RED, BLACK, ETC OR SWEET POTATO 

 AVOCADO 

            1 GALLON OF WATER

  DAILY INTAKE ON WORKOUT DAYS 

PROTEIN  - 130 GRAMS

CARBS -   210 GRAMS

FATS -  50 GRAMS

  REST DAY OR WEEKEND 

PROTEIN  - 130 GRAMS 

CARBS - 50 GRAMS - DROP 160 GRAMS

FATS - 160 GRAMS - TAKE UP YOUR FATS AND EAT MORE VEGGIES 

             1 GALLON OF WATER