20 day reboot lower vegetarian meal plan phase #1 · meal 2 - post- workout. ingredients black...
TRANSCRIPT
VEGETARIAN meal plan
RUDY MAWER’S20 DAY HOLLYWOOD REBOOT
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W W W. R U DY M AW E R .C O M
2 0 - DAY H O L LY WO O D R E B O OT P H A S E # 1 V EG E TA R I A N LOW E R M E A L P L A N
Ingredients
Quest Protein Bar 1 Bar 229 25 5 21
Total: 229 25 5 21
Amount Calories Carbs Fat Protein
MEAL 1 - PRE - WORKOUT
EXAMPLE DAY 1
Ingredients
Whey / Plant-Based Protein 1 scoop 112 2 0 26
2% Greek Yogurt .5 cup 70 4 2 10
Total: 182 6 2 36
Amount Calories Carbs Fat Protein
MEAL 2 - POST - WORKOUT
Calories Carbs Fat Protein
881 114 13 78
W W W. R U DY M AW E R .C O M
Ingredients
Red Beans
Jasmine Rice
1 cup 160 36 0 4
1 cup 229 40 1 15
Salad 3 cups 32 6 0 2
Olive Oil Vinaigrette 2 Tbsp.
49 1 5 0
Total: 470 83 6 21
Amount Calories Carbs Fat Protein
MEAL 3
2 0 - DAY H O L LY WO O D R E B O OT P H A S E # 1 V EG E TA R I A N LOW E R M E A L P L A N
W W W. R U DY M AW E R .C O M
Ingredients
2% Greek Yogurt 1 Cup 140 6 4 20
Total: 140 6 4 20
Amount Calories Carbs Fat Protein
MEAL 1 - PRE - WORKOUT
EXAMPLE DAY 2
Calories Carbs Fat Protein
827 43 31 102
2 0 - DAY H O L LY WO O D R E B O OT P H A S E # 1 V EG E TA R I A N LOW E R M E A L P L A N
Ingredients
Whey / Plant-Based Protein 1 scoop 112 2 0 26
2% Greek Yogurt .5 cup 70 4 2 10
Total: 182 6 2 36
Amount Calories Carbs Fat Protein
MEAL 2 - POST - WORKOUT
Ingredients
Whey / Plant-Based Protein 1 scoop 112 2 0 26
2% Greek Yogurt .5 cup 70 4 2 10
Total: 182 6 2 36
Amount Calories Carbs Fat Protein
MEAL 2 - POST - WORKOUT
W W W. R U DY M AW E R .C O M
Ingredients
Whole Eggs
Egg White
3 207 0 15 18
Pineapple 1 cups 88 21 0 1
Cottage Cheese - 4% 1 cups 113 3 5 14
3 44 0 0 11
Salad 3 cups 32 6 0 2
Olive Oil Vinaigrette 2 Tbsp.
49 1 5 0
Total: 533 31 25 46
Amount Calories Carbs Fat Protein
MEAL 3
2 0 - DAY H O L LY WO O D R E B O OT P H A S E # 1 V EG E TA R I A N LOW E R M E A L P L A N
W W W. R U DY M AW E R .C O M
Ingredients
Whey / Plant-Based Protein 1 scoops 112 2 0 26
Total: 112 2 0 26
Amount Calories Carbs Fat Protein
MEAL 1 - PRE - WORKOUT
EXAMPLE DAY 3
MEAL 2 - POST - WORKOUT
Calories Carbs Fat Protein
872 89 20 84
2 0 - DAY H O L LY WO O D R E B O OT P H A S E # 1 V EG E TA R I A N LOW E R M E A L P L A N
Ingredients
Whey / Plant-Based Protein 1 scoops 112 2 0 26
Total: 112 2 0 26
Amount Calories Carbs Fat Protein
W W W. R U DY M AW E R .C O M
Ingredients
Black Beans
Spanish Rice
1 cup 229 40 1 15
1 cup 160 36 0 4
Shredded Cheese 1/3 178 2 14 11
Salad 3 cups 32 6 0 2
Olive Oil Vinaigrette 2 Tbsp.
49 1 5 0
Total: 648 85 20 32
Amount Calories Carbs Fat Protein
MEAL 3
2 0 - DAY H O L LY WO O D R E B O OT P H A S E # 1 V EG E TA R I A N LOW E R M E A L P L A N
W W W. R U DY M AW E R .C O M
EXAMPLE DAY 4
Calories Carbs Fat Protein
906 107 18 79
2 0 - DAY H O L LY WO O D R E B O OT P H A S E # 1 V EG E TA R I A N LOW E R M E A L P L A N
Ingredients
2% Greek Yogurt 1 Cup 140 6 4 20
Total: 140 6 4 20
Amount Calories Carbs Fat Protein
MEAL 2- POST - WORKOUT
Ingredients
Whey / Plant-Based Protein 1 scoops 112 2 0 26
Total: 112 2 0 26
Amount Calories Carbs Fat Protein
MEAL 1 - PRE - WORKOUT
W W W. R U DY M AW E R .C O M
Ingredients
Tofu
Broccoli
6 Oz. 168 6 8 18
Egg Noodle 1 cup 215 40 3 7
Butter 1 Tbsp. 82 0 12 0
Egg, Scrambled 1 69 0 5 6
1 cup 36 6 0 3
Salad 3 cups 32 6 0 2
Olive Oil Vinaigrette 2 Tbsp. 49 1 5 0
Total: 651 59 33 36
Amount Calories Carbs Fat Protein
MEAL 3
2 0 - DAY H O L LY WO O D R E B O OT P H A S E # 1 V EG E TA R I A N LOW E R M E A L P L A N
W W W. R U DY M AW E R .C O M
EXAMPLE DAY 5
Calories Carbs Fat Protein
828 111 12 69
2 0 - DAY H O L LY WO O D R E B O OT P H A S E # 1 V EG E TA R I A N LOW E R M E A L P L A N
Ingredients
2% Greek Yogurt 1 Cup 140 6 4 20
Total: 140 6 4 20
Amount Calories Carbs Fat Protein
MEAL 1- PRE- WORKOUT
Ingredients
Whey / Plant-Based Protein 1 scoops 112 2 0 26
Total: 112 2 0 26
Amount Calories Carbs Fat Protein
MEAL 2 - POST- WORKOUT
W W W. R U DY M AW E R .C O M
Ingredients
Black Beans
Spanish Rice
1 cup 229 40 1 15
Corn Tortilla 2 106 20 2 2
1 cup 160 36 0 4
Salad 3 cups 32 6 0 2
Olive Oil Vinaigrette 2 Tbsp.
49 1 5 0
Total: 576 103 8 23
Amount Calories Carbs Fat Protein
MEAL 3
2 0 - DAY H O L LY WO O D R E B O OT P H A S E # 1 V EG E TA R I A N LOW E R M E A L P L A N
PHASE #1Vegetarian
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