Diet Plan | Notion

Links For References

Daily Intake	Amount
Total Calories	1,200 kcal
Macronutrient Ratio	40% Protein, 30% Carbohydrates, 30% Fats
Water	~1.5L/day (2 Bottles)

Macronutrient	Amount
Proteins	44g
Carbohydrates	142g
Fats	53g

Meals	Calories	Protein	Fats	Carbohydrates
Breakfast	560	6g	23g	82g
Lunch	260	14g	7g	36g
Supper	430	24g	23g	24g
Total	1250	44g	53g	142g

Supper meals ( Will add more)

Turkey (2 slices): 60 calories, 10g protein, 1g fat, 0g carbs
Ham (2 slices): 70 calories, 5g protein, 3g fat, 1g carbs
Wrap (1 medium): 130 calories, 4g protein, 3g fat, 22g carbs
Cheese (1 slice): 80 calories, 5g protein, 6g fat, 1g carbs
Mayo (1 tbsp): 90 calories, 0g protein, 10g fat, 0g carbs

Total: 430 calories, 24g protein, 23g fat, 24g carbs

This meal fits within a 40-30-30 macro ratio and would complement the rest of your daily intake for a healthy calorie deficit, assuming your total daily caloric intake is around 1200-1500 calories.

which is a weight loss of ~1.5-2lbs per day

Suggestions: Multi-Vitamins & Omega-3 Fish Oil Capsules