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Diet for 

Ciska Pieters

Nov 13, 2019

Training day

Meal 1 @

0630

Berries mixed

Egg (Whole)

100

2

0

0

0

0

Grams

Eggs

Meal 2 @

Post workout

Rice krispies (Kelloggs)

Whey Protein

40

30

0

0

0

0

Grams

Grams

Meal 3 @

1230

Chicken breast (Skinless, boneless) or Tuna in Water (1 can)

Tortilla wrap corn

Salad (No dressing)

100

1

100

0

0

0

Grams

Wrap

Grams

Meal 4 @

1530

Orange

Almonds

1

20

0

0

0

0

Orange

Grams

Meal 5 @

1800

Chicken breast, White fish, Shrimp or Turkey breast

Rice (White)

Vegtables (Steamed)

125

80

100

0

0

0

Grams

Grams

Grams

Meal 6 @

Pre bed

Greek yogurt (Kolios 0% fat)

Whey Protein

Chocolate (Dark 70% cocoa)

175

30

10

10

0

0

Grams

Grams

Grams

Meal 7 @

0

0

0

0

0

0

Meal 8 @

0

0

0

0

0

0