Ripped – Fat loss meal plan with 1800 Kcal
The goals are strongly dependent on the daily calorie requirement.
- fat reduction (with significantly higher calorie requirement)
- muscle maintenance with simultaneous fat reduction (in case of a higher calorie requirement)
- muscle build-up (for low calorie consumption, for example for small women)
Information about the meal plan
The 1800 Kcal have not been used to the full, so there is still room for discreet sauces with meals or one or two pieces of fruit in between.
The diet is divided into 4 meals, and lunch can also be divided into two equal portions to ensure a more even diet throughout the day to prevent hunger.
The calorie values are of course only guidelines and vary depending on the product, information about the actual calorie content can be found in the respective nutritional value table. Also, one should not overcharge because a natural calorie fluctuation is better for the metabolism.
The fat loss meal plan
|“Ripped”||meal plan||1800 Kcal|
|kcal||EW (g)||KH (g)||F (g)|
|In the morning|
|2 slices of protein bread (2x 60g)||321.6||32.16||12.72||12|
|2 slices of chicken breast (2x 20g)||42||8.4||0.4||0.8|
|Butter (spread, 10g)||74||0.1||0.1||8.2|
|Turkey breast (200g)||214||48||0||2|
|Banana (medium size)||105||1.29||26,95||0.4|
|in the afternoon|
|in the evening|
|Lean quark (500g)||310||60||20||1|
|Total during the day:||kcal||EW (g)||KH (g)||F (g)|