30 Days Out Calculator Results DIETA

8/18/2019 30 Days Out Calculator Results DIETA

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25/03/16 1 100 Days Out Calculator Results

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ome › Training › Find A Plan › 30 Days Out › Nutrition Overview

WEEK 1CALORIES PER DA Y: 1208

DAY 1 DAY 2 DAY 3 D AY 4 DAY 5 DAY 6 DAY 7PROTEIN: 1.5 X WEIGHTREMAINING CALORIES

CARBS: 80% - FATS: 20%

PROTEIN: 1.5 X WEIGHTREMAINING CALORIES












TOTALS

Calories: 1208Protein: 185gCarbs: 94gFats: 10g

TOTALS


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MEAL 1Calories: 272Protein: 31gCarbs: 28g

Fat: 4gBasic Foods:Egg Whites

Oatmeal

Whole Eggs


Fat: 3gBasic Foods:

Ground Turkey Breast

Brown Rice

MEAL 3Calories: 124Protein: 31gCarbs: 0gFat: 0gBasic Foods:

Protein Shake


Fat: 0gBasic Foods:Protein Shake

Simple Carbs

MEAL 5Calories: 227

Protein: 31gCarbs: 19g

Fat: 3gBasic Foods:

Tuna

Black Beans

MEAL 6Calories: 124Protein: 31gCarbs: 0gFat: 0gBasic Foods:Egg Whites



Oatmeal


Fat: 2gBasic Foods:

Chicken

Brown Rice


Protein ShakePeanut Butter



Simple Carbs

MEAL 5Calories: 279

Protein: 31gCarbs: 14gFat: 11gBasic Foods:Ground Beef

Black Beans


Almonds



Oatmeal


Fat: 3gBasic Foods:


Brown Rice





Simple Carbs

MEAL 5Calories: 208


Fat: 4gBasic Foods:

Chicken

Black Beans

MEAL 6Calories: 241Protein: 31gCarbs: 0gFat: 13gBasic Foods:Ground Beef



Oatmeal


Fat: 3gBasic Foods:


Brown Rice





Simple Carbs

MEAL 5Calories: 208


Fat: 4gBasic Foods:Greek Yogurt

Almonds




Oatmeal

MCT Oil Or Whole Eggs



Almonds



MEAL 4Calories: 124Protein: 31gCarbs: 0gFat: 0gBasic Foods:Protein Shake

MEAL 5Calories: 236



Almonds


Chicken Breast

Olive Oil



Oatmeal




Almonds




MEAL 5Calories: 236



Almonds


Chicken Breast

Olive Oil



Oatmeal


Fat: 3gBasic Foods:


Brown Rice





MEAL 5Calories: 208



Almonds


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WEEK 2CALORIES PER DAY: 1108

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7PROTEIN: 1.5 X WEIGHTREMAINING CALORIES














TOTALSCalories: 1108Protein: 185g

Carbs: 74gFats: 8g

TOTALSCalories: 1108Protein: 185gCarbs: 55gFats: 16g




Carbs: 18gFats: 33g


Carbs: 18gFats: 33g




Oatmeal

Whole Eggs


Fat: 2gBasic Foods:

Ground Turkey BreastBrown Rice


MEAL 4Calories: 184



Simple Carbs


Fat: 2gBasic Foods:

Tuna

Black Beans




Oatmeal


Fat: 2gBasic Foods:

ChickenBrown Rice


Peanut Butter

MEAL 4Calories: 168



Simple Carbs


Fat: 8gBasic Foods:Ground Beef

Black Beans


Almonds



Oatmeal


Fat: 2gBasic Foods:



Peanut Butter

MEAL 4Calories: 160

Protein: 31gCarbs: 9gFat: 0gBasic Foods:Protein Shake

Simple Carbs


Chicken

Black Beans




Oatmeal


Fat: 2gBasic Foods:



Peanut Butter

MEAL 4Calories: 160


Simple Carbs

MEAL 5Calories: 187Protein: 31gCarbs: 9gFat: 3gBasic Foods:Greek Yogurt

Almonds



Oatmeal



Ground Turkey BreastAlmonds


Peanut Butter

MEAL 4Calories: 124



Almonds


Chicken Breast

Olive Oil


Oatmeal



Fat: 7gBasic Foods:



Peanut Butter

MEAL 4Calories: 124



Almonds


Fat: 7gBasic Foods:

Chicken Breast

Olive Oil



Oatmeal


Fat: 2gBasic Foods:



Peanut Butter

MEAL 4Calories: 160



Almonds



4/8























Carbs: 13gFats: 24g


Carbs: 13gFats: 24g




Oatmeal

Whole Eggs


Fat: 2gBasic Foods:



MEAL 4Calories: 168



Simple Carbs


Fat: 2gBasic Foods:

Tuna

Black Beans




Oatmeal


Fat: 1gBasic Foods:

ChickenBrown Rice


Peanut Butter

MEAL 4Calories: 156


Simple Carbs


Black Beans


Almonds



Oatmeal


Fat: 2gBasic Foods:



Peanut Butter

MEAL 4Calories: 152


Simple Carbs

MEAL 5Calories: 170Protein: 31g

Carbs: 7gFat: 2gBasic Foods:

Chicken

Black Beans




Oatmeal


Fat: 2gBasic Foods:



Peanut Butter

MEAL 4Calories: 152


Simple Carbs


Carbs: 7gFat: 2gBasic Foods:Greek Yogurt

Almonds



Oatmeal





Carbs: 1gFat: 5gBasic Foods:Protein Shake

Peanut Butter

MEAL 4Calories: 124



Almonds


Chicken Breast

Olive Oil


Oatmeal






Peanut Butter

MEAL 4Calories: 124



Almonds


Chicken Breast

Olive Oil



Oatmeal


Fat: 2gBasic Foods:



Peanut Butter

MEAL 4Calories: 152



Almonds



5/8























Carbs: 13gFats: 23g


Carbs: 13gFats: 23g




Oatmeal

Whole Eggs


Fat: 2gBasic Foods:



MEAL 4Calories: 164



Simple Carbs


Fat: 2gBasic Foods:

Tuna

Black Beans




Oatmeal


Fat: 1gBasic Foods:

ChickenBrown Rice


Peanut Butter

MEAL 4Calories: 156


Simple Carbs


Black Beans


Almonds



Oatmeal


Fat: 1gBasic Foods:



Peanut Butter

MEAL 4Calories: 152


Simple Carbs


Carbs: 7gFat: 2gBasic Foods:

Chicken

Black Beans




Oatmeal


Fat: 1gBasic Foods:



Peanut Butter

MEAL 4Calories: 152


Simple Carbs


Carbs: 7gFat: 2gBasic Foods:Greek Yogurt

Almonds



Oatmeal






Peanut Butter

MEAL 4Calories: 124



Almonds


Chicken Breast

Olive Oil


Oatmeal






Peanut Butter

MEAL 4Calories: 124



Almonds


Chicken Breast

Olive Oil



Oatmeal


Fat: 1gBasic Foods:



Peanut Butter

MEAL 4Calories: 152



Almonds


Fat: 7gBasic Foods:Ground Beef


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DAY 29 DAY 30PROTEIN: 1.5 X WEIGHTREMAINING CALORIES




PROTEIN OPTIONSFood Serving Size Calories Protein Carbs Fats

Beef Ground Lean 1 oz 46 7g 0g 2gBison 1 oz 48 8g 0g 2g

Catfish 1 oz 29 5g 0g 1gChicken, Skinless 1 oz 46 9g 0g 1g

Cod 1 oz 29 6g 0g 0gCrab, Blue 1 oz 29 6g 0g 0g

Duck, Skinless 1 oz 56 7g 0g 3gEgg, Omega 3 1 large (50g) 77 6g 1g 5g

Egg Whites 1 large (33g) 16 4g 0g 0gFage Yogurt 1 oz 16 2g 2g 0gFilet Mignon 1 oz 65 8g 0g 3gFlank Steak 1 oz 57 8g 0g 3g

Flounder 1 oz 33 7g 0g 0gHaddock 1 oz 31 7g 0g 0gHalibut 1 oz 39 7g 0g 1gNY Strip 1 oz 79 7g 0g 6g

Orange Roughy 1 oz 29 6g 0g 0gPerch 1 oz 34 7g 0g 1g

Red Snapper 1 oz 36 7g 0g 0g

Salmon 1 oz 51 7g 0g 2gScallops 1 oz 31 6g 0g 0gSea Bass 1 oz 35 7g 0g 1gShrimp 1 oz 28 6g 0g 0gSurimi 1 oz 28 4g 2g 0gTilapia 1 oz 36 7g 0g 1gTuna 1 oz 32 7g 0g 0g

Ground Turkey Breast 1 oz 66 8g 0g 4gVenison 1 oz 42 8g 0g 1g

FAT OPTIONSFood Serving Size Calories Protein Carbs Fats

Almonds 1 oz 162 6g 6g 14gAlmond Butter 1 tbsp 101 2g 3g 9gAlmond Meal 1 oz 162 6g 6g 14g

Avocado 1 oz 45 1g 2g 4gCashews 1 oz 155 5g 9g 12g

Cashew Butter 1 tbsp 94 3g 4g 8gFlax Seed 1 tbsp 55 2g 3g 4g

Flax, Olive Oil 1 tbsp 119 0g 0g 14gMacadamia 1 oz 201 2g 4g 21g

MCT Oil 1 tbsp 126 0g 0g 14gPeanuts 1 oz 159 7g 5g 14g

Peanut Butter 1 oz 165 7g 6g 14gPistachio 1 oz 156 6g 8g 12g

Sunflower Seed 1 oz 164 6g 6g 14gWalnuts 1 oz 183 4g 4g 18g





Oatmeal

Whole Eggs


Fat: 2gBasic Foods:



MEAL 4Calories: 164



Simple Carbs


Fat: 2gBasic Foods:

Tuna

Black Beans




Oatmeal

MEAL 2Calories:


Fat: 1gBasic Foods:

ChickenBrown Rice


Peanut Butter

MEAL 4Calories: 156


Simple Carbs


Black Beans


Almonds


7/8



CARB OPTIONS

FoodServing

SizeCalories Protein Carbs Fats

Black Beans 1 oz 37 2g 7g 0g

Beans CranberryStyle

1 oz 38 3g 7g 0g

Bread, Multi Grain 1 slice 69 3g 11g 1g

Brown Rice 1 oz 31 1g 7g 0g

Couscous 1 oz 31 1g 7g 0g

Granola 1 oz 137 4g 15g 7g

Grits 1 oz 17 0g 4g 0g

Lentils 1 oz 32 3g 6g 0g

Oatmeal 1 oz 20 1g 4g 0g

Oats Steel Cut 1 oz 109 5g 19g 2g

Peas (Green Split) 1 oz 23 2g 4g 0g

Potatoes 1 oz 26 1g 6g 0g

Quinoa 1 oz 34 1g 6g 1g

Whole WheatWrap

1 medium 104 3g 18g 2g

Yams 1 oz 32 0g 8g 0g

Alfalfa Sprouts 1 oz 6 1g 1g 0g

Asparagus 1 oz 6 1g 1g 0g

Bok-Choy 1 oz 3 0g 1g 0g

Broccoli 1 oz 10 1g 2g 0g

Cabbage 1 oz 7 0g 2g 0g

Carrots 1 oz 10 0g 2g 0g

CARB OPTIONS CONTINUED

FoodServing

SizeCalories Protein Carbs Fats

Cauliflower 1 oz 7 1g 1g 0g

Celery 1 oz 4 0g 1g 0g

Cucumber 1 oz 4 0g 1g 0g

Edamame 1 oz 34 3g 3g 1g

Eggplant 1 oz 7 0g 2g 0g

Green Beans 1 oz 9 1g 2g 0g

Iceberg Lettuce 1 oz 4 0g 1g 0g

Kale 1 oz 14 1g 3g 0g

Mushrooms 1 oz 7 1g 1g 0g

Onions 1 oz 11 0g 3g 0g

Peppers, SweetGreen

1 oz 6 0g 1g 0g

Peppers, SweetRed

1 oz 9 0g 2g 0g

Peppers, Rings(Cento)

1 oz 10 0g 1g 0g

Peperoncini 1 oz 11 1g 3g 0gPickles 1 oz 3 0g 1g 0g

Romaine Lettuce 1 oz 5 0g 1g 0g

Spinach 1 oz 6 1g 1g 0g

Squash, Butternut 1 oz 13 0g 3g 0g

Tomatoes 1 oz 5 0g 1g 0g

Zucchini 1 oz 4 0g 1g 0g

DAIRY OPTIONS, USE SPARINGLY Food Serving Size Calories Protein Carbs Fats

Cheese 1 oz 113 7g 0g 9gCottage Cheese 1 oz 20 3g 1g 0g

Feta Cheese 1 oz 74 4g 1g 6g

Milk 1 oz 14 1g 1g 1g

Yogurt 1 oz 16 2g 2g 0g

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30 Days Out Calculator Results DIETA

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