2200 Calories a Day Diet Meal Plan
2200 calories a day meal plan provides plenty of space for great tasting meals, including a Post Workout Meal (PWM) shake after a workout.
Meal plan is given in the following table:
|10:00||Salami and Cheese Sandwich||-||30g||30g||5g||6g|
|13:00||Mussels with Pasta||-||47g||60g||22g||12g|
|18:00||Optimum Nutrition 100% Whey Gold Standard||50g||40g||5g||2g||0g|
|Boiled Hake Fillets||200g||34g||0g||1g||0g|
|Calories (kcal):||840 kcal||900 kcal||450 kcal||-|
Most of the calories come from proteins and carbs, while around 20% of calories come from fats. Fiber content is around 36g, which is more than enough for healthy digestion.
Breakfast: simple and fast canned sardines. Fresh are better, but canned sardines are so simple to prepare.
Snack: use only low fat salami and good cottage or similar cheese. There are many salamis on the market and most of them are filled with useless soy and saturated fats - stay away from such products.
Lunch: mussels with pasta provide plenty of protein and carbs (energy!) for gym or any similar workout.
17:00 Gym Workout
18:00 Post Workout Meal (PWM) shake consisting of 50g of ON 100% Whey Gold Standard protein and 25g of fast carbs (dextrose, for example). PWM shakes help the body to recover and regenerate after workouts, so it is taken even on the Mediterranean Diet. PWM shakes also provoke insulin, so if you have any issues with insulin, diabetes, sugar levels or anything similar, don't take PWM shakes until you consult your doctor.
19:00 Rice and boiled hake fillets continue help with recovery and regeneration, providing another meal which digests relatively fast - not so fast like PWM shake, but much faster than dinner.
Dinner is last meal of the day and it is combination of boiled or steamed broccoli with slow digesting low fat or cottage cheese.