3000 Calorie Low-Carb High-Fat High-Protein Meal Plan (LCHF)

3000 Calorie Low-Carb High-Fat High-Protein Meal Plan (LCHF)
In my last post I gave you guys a 3000 Calorie meal plan with higher carbs (low glycemic carbs and no sugar). Now it’s time to give you a 3000 Calorie low-carb plan (lchf). As you know, I’m busy putting together a whole book of meal plans so that you guys don’t have the hassle of putting together daily diets to hit your calories and macros. This free book should be a constant companion in your muscle-gain, fat loss journey from here on in. As such, it will be invaluable! The whole book of meal plans will be available shortly for FREE download. But to get the link you need to be on the list to be notified (link will not be available to non-subscribers). If you’re not on it, enter your details below and I’ll be in touch with you as soon as I have it completed LCHF Low Carb High Fat High Protein Meal Plan – 3000 Calories Meal #1: Bacon & Eggs with Cheese 50g or 1 ½ ounces Bacon Calories : 238 Protein: 10g Fat : 22g Carbs (net): 0g 3 x Whole Eggs Calories : 213 Protein: 18g Fat : 15g Carbs (net): 1.5g 45g Cheddar Cheese, which is about 2 regular slices or 1 ½ ounces (put on your eggs) Calories: 156 Protein: 10g Fat: 12g Carbs (net): 2g TOTAL CALS : 607 | Protein: 38g | Fat : 49g | Carbs (net): 3.5g Meal #2: The Monster Smoothie. Whey, Heavy/Double Cream, Peanut Butter, Flax, Water. 40g Serving Whey Protein Calories: 152 Protein: 33g Fat: 1g Carbs (net): 2.75g 1 x tablespoon (about 15g) Natural Peanut Butter Calories: 100 Protein: 4g Fat: 8g Carbs: 3g 150ml or 5 fl oz. Heavy Cream (called double cream in the UK) Calories: 523 Protein: 3g Fat: 55g Carbs (net): 4g 1 x heaped tablespoon Flax Seed (~15g) Calories: 78 Protein: 2g Fat: 6g Carbs (net): 4g TOTAL CALS: 853 | Protein: 42g | Fat: 70g | Carbs (net): 13.75g MEAL #3 – Protein Shake (40g) Take after your workout. You can move this meal around to whenever you train in the day. Calories: 152 Protein: 33g Fat: 1g Carbs (net): 2.75g TOTAL CALS: 152 | Protein: 33g | Fat: 1g | Carbs (net): 2.75g MEAL #4 Steak, Cauliflower Cheese, Mixed Buttered Veggies 5oz or 140g Steak (cooked) Calories: 345 Protein: 39g Fat: 21g Carbs (net): 0g 1 ½ Cups Cauliflower (100g) – cooked weight. Calories: 28.5 Protein: 3g Fat: 0.5g Carbs (net): 3g 90g Cheddar Cheese, which is about 4 regular slices or 3 ounces. Melt this over your cauliflower. Calories: 312 Protein: 20g Fat: 24g Carbs (net): 4g 15g or 1 tablespoon Butter for melting over your veggies (Kerrygold brand is best) Calories: 108 Protein: 0g Fat: 12g Carbs (net): 0g 3 x Heaped Tablespoons of Mixed Veggies (I buy a bag of frozen carrots, peas, cauliflower, broccoli) Calories: 44.5 Protein: 3g Fat: 0.5g Carbs (net): 7g TOTAL CALS: 838 | Protein: 65g | Fat: 58g | Carbs (net): 14g Meal #5: Chicken & Almond Leafy Salad 200g Chicken Calories: 207 Protein: 45g Fat: 3g Carbs: 0g 1 ounce or 28g almonds Calories : 164 Protein: 6g Fat : 14.4g Carbs (net): 2.6g Handful of leafy veggies with 1 tablespoon of olive oil. Calories: 150 Protein: 0g Fat: 13g Carbs (net) : 8.25g TOTAL CALS: 521 | Protein: 51g | Fat: 30.4g | Carbs (net): 10.85g TOTALS FOR THE DAY: CALORIES: 2971 PROTEIN: 229g FAT: 208.4 NET CARBS: 44.85 Back to work for me to get this book finished! I’ll be in touch when it’s ready for you to download Please share this article with others by liking or linking to it in social media. P.S. Original article and pictures take http://www.musclehack.com/3000-calorie-low-carb-high-fat-high-protein-meal-plan-lchf/ site