Strict Nutritional Plan Form

INDIVIDUAL PLAN / THE CHALLENGE

Country code:

Phone number:

Choose the country where you reside:

Date of birth:

Measurements:

Height:

Neck:

Waist:

Hips (girls only):

Select your body type:

ECTOMORPHMESOMORPHENDOMORPH

From the following conditions, choose those which are applicable to you or your body:

I am vegan

I am vegetarian

I suffer from gastritis

Gluten intolerance

Lactose intolerance

IMPORTANT (Select one)

supplements

If you use Supplements, tell us what they are and their brands.

Whey Protein:

BCAA:

Pre-workout:

Creatine:

Glutamine:

Fat Burner:

Other:

nourishment

Before starting with the menu selection, please detail the following foods:

*Specify which type and brand of Bread and Cereal here:

Sandwich bread:

Cereal:

*Specify brand of Ham and Fish that you will consume here:

Ham:

Fish:

*Specify brand of Peanut Butter and type of Cheese here:

Peanut Butter:

Cheese:

Based on the meals you take daily, you will have two menus, select one (01) option for each food group in each of the menus:

FIRST MEAL

OPTION 1

Carbohydrates:

WrapsPotatoCorn flour (Arepa)OatsBoiled Ripe BananaSandwich bread*Cereal*

protein Protein:

EggsLiquid Egg WhitesChicken breastWhey ProteinSoy meatHam*

lipids Lipids:

AvocadoPeanutAlmondsNutDark ChocolatePeanut Butter*Cheese*

fruits Fruits (please choose a maximum of two):

BananaApplePearStrawberry

OPTION 2

Carbohydrates:

WrapsPotatoCorn flour (Arepa)OatsBoiled Ripe BananaSandwich bread*Cereal*

protein Protein:

EggsLiquid Egg WhitesChicken breastWhey ProteinSoy meatHam*

lipids Lipids:

AvocadoPeanutAlmondsNutDark ChocolatePeanut Butter*Cheese*

fruits Fruits (please choose a maximum of two):

BananaApplePearStrawberry

SECOND MEAL

OPTION 1

Carbohydrates:

PotatoWrapsSweet PotatoOatsBoiled Ripe BananaSandwich bread*

protein Protein:

EggsLiquid Egg WhitesChicken breastWhey ProteinPorkSoy meatBeefFish*

lipids Lipids:

AvocadoPeanutAlmondsNutDark ChocolatePeanut Butter*Cheese*

Vegetables (please choose a maximum of two):

BroccoliCucumberCarrotLettuceSpinachTomatoOnionZucchini

OPTION 2

Carbohydrates:

PotatoWrapsSweet PotatoOatsBoiled Ripe BananaSandwich bread*

protein Protein:

EggsLiquid Egg WhitesChicken breastWhey ProteinPorkSoy meatBeefFish*

lipids Lipids:

AvocadoPeanutAlmondsNutDark ChocolatePeanut Butter*Cheese*

Vegetables (please choose a maximum of two):

BroccoliCucumberCarrotLettuceSpinachTomatoOnionZucchini

THIRD MEAL

OPTION 1

Carbohydrates:

RicePotatoPastaSweet PotatoYuccaWrapsBoiled Ripe BananaSandwich bread*

protein Protein:

EggsLiquid Egg WhitesChicken breastWhey ProteinPorkSoy meatBeefFish*

lipids Lipids:

AvocadoPeanutAlmondsNutDark ChocolatePeanut Butter*Cheese*

Vegetables (please choose a maximum of two):

BroccoliCucumberCarrotLettuceSpinachTomatoOnionZucchini

OPTION 2

Carbohydrates:

RicePotatoPastaSweet PotatoYuccaWrapsBoiled Ripe BananaSandwich bread*

protein Protein:

EggsLiquid Egg WhitesChicken breastWhey ProteinPorkSoy meatBeefFish*

lipids Lipids:

AvocadoPeanutAlmondsNutDark ChocolatePeanut Butter*Cheese*

Vegetables (please choose a maximum of two):

BroccoliCucumberCarrotLettuceSpinachTomatoOnionZucchini

FOURTH MEAL

OPTION 1

Carbohydrates:

RicePotatoPastaSweet PotatoYuccaWrapsBoiled Ripe BananaSandwich bread*

protein Protein:

EggsLiquid Egg WhitesChicken breastWhey ProteinPorkSoy meatBeefFish*

lipids Lipids:

AvocadoPeanutAlmondsNutDark ChocolatePeanut Butter*Cheese*

Vegetables (please choose a maximum of two):

BroccoliCucumberCarrotLettuceSpinachTomatoOnionZucchini

OPTION 2

Carbohydrates:

RicePotatoPastaSweet PotatoYuccaWrapsBoiled Ripe BananaSandwich bread*

protein Protein:

EggsLiquid Egg WhitesChicken breastWhey ProteinPorkSoy meatBeefFish*

lipids Lipids:

AvocadoPeanutAlmondsNutDark ChocolatePeanut Butter*Cheese*

Vegetables (please choose a maximum of two):

BroccoliCucumberCarrotLettuceSpinachTomatoOnionZucchini

FIFTH MEAL

OPTION 1

Carbohydrates:

PotatoWrapsSweet PotatoBoiled Ripe BananaSandwich bread*

protein Protein:

EggsLiquid Egg WhitesChicken breastWhey ProteinPorkSoy meatBeefFish*

lipids Lipids:

AvocadoPeanutAlmondsNutDark ChocolatePeanut Butter*Cheese*

fruits Fruits (please choose a maximum of two):

MelonWatermelonPineappleOrangeStrawberryGrapePearGuava

OPTION 2

Carbohydrates:

PotatoWrapsSweet PotatoBoiled Ripe BananaSandwich bread*

protein Protein:

EggsLiquid Egg WhitesChicken breastWhey ProteinPorkSoy meatBeefFish*

lipids Lipids:

AvocadoPeanutAlmondsNutDark ChocolatePeanut Butter*Cheese*

fruits Fruits (please choose a maximum of two):

MelonWatermelonPineappleOrangeStrawberryGrapePearGuava

SIXTH MEAL

OPTION 1

Carbohydrates:

PotatoWrapsSweet PotatoBoiled Ripe BananaSandwich bread*

protein Protein:

EggsLiquid Egg WhitesChicken breastWhey ProteinPorkSoy meatBeefFish*

lipids Lipids:

AvocadoPeanutAlmondsNutDark ChocolatePeanut Butter*Cheese*

fruits Fruits (please choose a maximum of two):

MelonWatermelonPineappleOrangeStrawberryGrapePearGuava

OPTION 2

Carbohydrates:

PotatoWrapsSweet PotatoBoiled Ripe BananaSandwich bread*

protein Protein:

EggsLiquid Egg WhitesChicken breastWhey ProteinPorkSoy meatBeefFish*

lipids Lipids:

AvocadoPeanutAlmondsNutDark ChocolatePeanut Butter*Cheese*

fruits Fruits (please choose a maximum of two):

MelonWatermelonPineappleOrangeStrawberryGrapePearGuava

drinks

NON ALCOHOLIC DRINKS (in all those you select, don't forget to specify which brand you consume):

Flavored waters:

Milk:

Coffee:

Tea:

Soda:

Other (example: energy drinks):

aviso

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