gluten free meal planday... 20-day hollywood rebootphase #4 gluten free higher meal plan ingredients...
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gluten freemeal plan
RUDY MAWER’S20 DAY HOLLYWOOD REBOOT
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COPYRIGHT
W W W. R U DY M AW E R .C O M
Ingredients
Eggs 4 414 0 30 36
Egg White 2 28 0 0 7
Diced Ham 2 Oz. 74 3 2 11
Cheddar .25 cup 113 1 9 7
Spinach 1 Cup 8 1 0 1
Tomato 1 24 5 0 1
Total: 661 10 41 63
Amount Calories Carbs Fat Protein
MEAL 1
EXAMPLE DAY 16
Calories Carbs Fat Protein
2285 156 101 188
2 0 - DAY H O L LY WO O D R E B O OT P H A S E # 4 G LU T E N F R E E H I G H E R M E A L P L A N
Ingredients
2% Greek Yogurt
Gluten Free Oats (Bob's Red Mill)
1.5 cup 210 9 6 30
.5 cup 183 32 3 7
Total: 393 41 9 37
Amount Calories Carbs Fat Protein
MEAL 2 - PRE- WORKOUT
W W W. R U DY M AW E R .C O M
Ingredients
Whey Protein
Gluten Free Oats (Bob's Red Mill)
1 scoop 112 2 0 26
1 cup 366 64 6 14
Total: 478 66 6 40
Amount Calories Carbs Fat Protein
MEAL 3 - POST - WORKOUT
Ingredients
Skirt Steak 3 Oz. 215 0 15 20
Butter 1 Тbsp. 108 0 12 0
White Potato 1 116 26 0 3
Total: 439 26 27 23
Amount Calories Carbs Fat Protein
MEAL 4
Ingredients
Mixed Nuts 1 Oz. 175 7 14 5
2% Greek Yogurt 1 Cup 140 6 4 20
Total: 314 13 18 25
Amount Calories Fat Protein
MEAL 5
2 0 - DAY H O L LY WO O D R E B O OT P H A S E # 4 G LU T E N F R E E H I G H E R M E A L P L A N
W W W. R U DY M AW E R .C O M
Ingredients
Eggs 4 414 0 30 36
Egg White 2 28 0 0 7
Avocado 1 249 12 21 3
Turkey Bacon 4 slices 66 2 2 10
Total: 757 14 53 56
Amount Calories Carbs Fat Protein
MEAL 1
EXAMPLE DAY 17
Calories Carbs Fat Protein
2248 160 84 213
2 0 - DAY H O L LY WO O D R E B O OT P H A S E # 4 G LU T E N F R E E H I G H E R M E A L P L A N
Ingredients
2% Greek Yogurt
Gluten Free Oats (Bob's Red Mill)
1.5 cup 210 9 6 30
.5 cup 183 32 3 7
Total: 393 41 9 37
Amount Calories Carbs Fat Protein
MEAL 2 - PRE- WORKOUT
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 # 4 G LU T E N F R E E H I G H E R M E A L P L A N
Ingredients
Whey Protein
Gluten Free Oats (Bob's Red Mill)
1 scoop 112 2 4 26
.5 cup 183 32 3 7
Total: 295 34 7 33
Amount Calories Carbs Fat Protein
MEAL 3 - POST - WORKOUT
Ingredients
Chicken Breast 6 Oz. 244 0 4 52
Lettuce 1 cup 4 1 0 0
Black Beans 1 cup 165 36 0 4
Tomato 1 24 5 0 1
Greek Yogurt (sour cream sub) .5 cup 70 3 2 10
Cheddar .25 cup 113 1 9 7
Total: 620 39 16 80
Amount Calories Carbs Fat Protein
MEAL 4 - CHICKEN, BEANS & RICE
W W W. R U DY M AW E R .C O M
Ingredients
Quest Protein Bar 1 Bar 229 25 5 21
Apple 1 76 19 0 0
Raspberries 1 cup 73 15 1 1
Blackberries 1 cup 73 14 1 1
Total: 451 73 7 24
Amount Calories Carbs Fat Protein
MEAL 1
0
EXAMPLE DAY 18
Calories Carbs Fat Protein
2158 287 34 176
2 0 - DAY H O L LY WO O D R E B O OT P H A S E # 4 G LU T E N F R E E H I G H E R M E A L P L A N
Ingredients
Whey Protein
Gluten Free Oats (Bob's Red Mill)
2 scoop 224 5 0 51
.5 cup 183 32 3
Total: 407 37 3 58
Amount Calories Carbs Fat Protein
MEAL 2 - PRE- WORKOUT
W W W. R U DY M AW E R .C O M
Ingredients
Whey Protein
Gluten Free Oats (Bob's Red Mill)
1 scoop 112 2 0 26
1 cup 366 61 6 14
Total: 478 57 6 40
Amount Calories Carbs Fat Protein
MEAL 3 - POST - WORKOUT
Ingredients
Turkey Meatballs 8 oz. 328 2 16 44
Jasmine Rice 2 cup
320 72 0 8
Marinara 1 cup
58 10 2 0
Sweet Potato 1 cup 116 27 0 2
Total: 822 111 18 54
Amount Calories Carbs Fat Protein
MEAL 4 - MEATBALLS & RICE
2 0 - DAY H O L LY WO O D R E B O OT P H A S E # 4 G LU T E N F R E E H I G H 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
Apple 1 76 19 0 0
Eggs 4 414 0 30 36
Total: 630 25 34 56
Amount Calories Carbs Fat Protein
MEAL 1
EXAMPLE DAY 19
Calories Carbs Fat Protein
2249 256 53 187
2 0 - DAY H O L LY WO O D R E B O OT P H A S E # 4 G LU T E N F R E E H I G H E R M E A L P L A N
Ingredients
Quest Protein Bar 1 Bar 229 25 5 21
Banana 1 108 27 0 0
Gluten Free Oats (Bob's Red Mill) .5 cup 183 32 3 7
Total: 520 84 8 28
Amount Calories Carbs Fat Protein
MEAL 2 - PRE WORKOUT
W W W. R U DY M AW E R .C O M
Ingredients
Whey Protein
Gluten Free Oats (Bob's Red Mill)
1 scoop 112 2 0 26
1 cup 366 64 6 14
Total: 478 66 6 40
Amount Calories Carbs Fat Protein
MEAL 3 - POST - WORKOUT
Ingredients
Chicken Breast 6 Oz. 245 0 5 50
Broccoli 1 cup 36 6 0 3
Jasmine Rice 2 cup 320 72 0 8
Asparagus 6 spears 20 3 0 2
Total: 621 81 5 63
Amount Calories Carbs Fat Protein
MEAL 4 - CHICKEN & RICE
2 0 - DAY H O L LY WO O D R E B O OT P H A S E # 4 G LU T E N F R E E H I G H E R M E A L P L A N
W W W. R U DY M AW E R .C O M
Ingredients
Egg White 3 48 1 0 11
Cheddar 1 83 0 7 5
Ham Slice 2 Oz. 60 0 2 11
Gluten Free Toast 2 Slice 211 43 3 3
Total: 404 44 12 30
Amount Calories Carbs Fat Protein
MEAL 1
Ingredients
2% Greek Yogurt 1.5 cup 210 9 6 30
Gluten Free Oats (Bob's Red Mill) .5 cup 183 32 3 7
Total: 393 41 9 37
Amount Calories Carbs Fat Protein
MEAL 2
EXAMPLE DAY 20
Calories Carbs Fat Protein
2196 208 64 196
2 0 - DAY H O L LY WO O D R E B O OT P H A S E # 4 G LU T E N F R E E H I G H 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 Protein
Gluten Free Oats (Bob's Red Mill)
1 scoop 112 2 0 26
Banana 1 108 27 0 0
1 cup 366 64 6 14
Total: 586 93 6 40
Amount Calories Carbs Fat Protein
MEAL 3
Ingredients
Chicken 6 Oz. 245 0 5 50
Crushed Tomatoes .5 cup 44 9 0 2
Shrimp 3.5 oz. 102 0 2 21
Jasmine Rice .5 cups 80 18 0 2
Cajun Sausage 2 link 342 3 30 14
Total: 813 30 37 89
Amount Calories Carbs Fat Protein
MEAL 4 - JAMBALAYA
2 0 - DAY H O L LY WO O D R E B O OT P H A S E # 4 G LU T E N F R E E H I G H E R M E A L P L A N
PHASE #4Gluten Free
Higher Meal Plan
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