gluten free meal planday...20 day hollywood reboot (or other) programs are intended for educational...
TRANSCRIPT
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
Whey Protein 2 scoops 224 5 0 51
Total: 224 5 0 51
Amount Calories Carbs Fat Protein
MEAL 1
EXAMPLE DAY 6
Ingredients
Total:
Amount Calories Carbs Fat Protein
MEAL 2
Calories Carbs Fat Protein
1226 31 66 127
2% Greek Yogurt 1 Cup 140 6 4 20
140 6 4 20
2 0 - DAY H O L LY WO O D R E B O OT P H A S E # 2 G LU T E N F R E E LOW 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
Bacon
3 207 0 15 18
Olive Oil Vinaigrette 49 1 5 0
4 pieces 174 2 14 10
Shredded Cheese .25 cups 113 1 9 7
Salad 3 cups
2 Tbsp.
32 6 0 2
Total: 575 10 43 37
Amount Calories Carbs Fat Protein
MEAL 3 - BACON, EGG & CHEESE OMLET
Ingredients
Mixed Nuts 1 Oz. 175 7 14 5
4% Cottage Cheese .5 Cups 113 3 5 14
Total: 287 10 19 19
Amount Calories Carbs Fat Protein
MEAL 4
2 0 - DAY H O L LY WO O D R E B O OT P H A S E # 2 G LU T E N F R E E LOW E R M E A L P L A N
W W W. R U DY M AW E R .C O M
Ingredients
Quest Protein Bar 1 Bar 229 25 5 21
Total: 229 25 5 21
Amount Calories Carbs Fat Protein
MEAL 1
EXAMPLE DAY 7
Ingredients
Total:
Amount Calories Carbs Fat Protein
MEAL 2
Calories Carbs Fat Protein
1194 59 54 118
Whey Protein 1 Scoop 112 2 0 26
112 2 0 26
2 0 - DAY H O L LY WO O D R E B O OT P H A S E # 2 G LU T E N F R E E LOW E R M E A L P L A N
W W W. R U DY M AW E R .C O M
Ingredients
Salmon
Butter
8 Oz. 202 4 2 42
Olive Oil Vinaigrette 49 1 5 0
2 Tbsp. 207 0 23 0
Skim Milk 1 cup 76 11 0 8
Salad 3 cups
2 Tbsp.
32 6 0 2
Total: 566 22 30 52
Amount Calories Carbs Fat Protein
MEAL 3 - PAN SEARED & BAKED SALMON WITH BUTTER
Ingredients
Mixed Nuts 1 Oz. 175 7 14 5
4% Cottage Cheese .5 Cups 113 3 5 14
Total: 287 10 19 19
Amount Calories Carbs Fat Protein
MEAL 4
2 0 - DAY H O L LY WO O D R E B O OT P H A S E # 2 G LU T E N F R E E LOW 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 1.5 cup 210 9 6 30
Total: 210 9 6 0
Amount Calories Carbs Fat Protein
MEAL 1
EXAMPLE DAY 8
Ingredients
Total:
Amount Calories Carbs Fat Protein
MEAL 2
Calories Carbs Fat Protein
1241 44 73 102
2% Greek Yogurt 1 Cup 140 6 4 20
140 6 4 20
2 0 - DAY H O L LY WO O D R E B O OT P H A S E # 2 G LU T E N F R E E LOW E R M E A L P L A N
W W W. R U DY M AW E R .C O M
Ingredients
Canned Yellowtail In Olive Oil
Avocado
4 Oz. 274 0 18 28
Olive Oil Vinaigrette 49 1 5 0
1 249 12 21 3
Salad 3 cups
2 Tbsp.
32 6 0 2
Total: 604 19 44 33
Amount Calories Carbs Fat Protein
MEAL 3 - YELLOWTAIL & AVOCADO IN OLIVE OIL
Ingredients
Mixed Nuts 1 Oz. 175 7 14 5
4% Cottage Cheese .5 Cups 113 3 5 14
Total: 287 10 19 19
Amount Calories Carbs Fat Protein
MEAL 4
2 0 - DAY H O L LY WO O D R E B O OT P H A S E # 2 G LU T E N F R E E LOW E R M E A L P L A N
W W W. R U DY M AW E R .C O M
Ingredients
Quest Protein Bar 1 Bar 229 25 5 21
Total: 229 25 5 21
Amount Calories Carbs Fat Protein
MEAL 1
EXAMPLE DAY 9
Ingredients
Total:
Amount Calories Carbs Fat Protein
MEAL 2
Calories Carbs Fat Protein
1216 41 80 83
Whey Protein 1 Scoop 112 2 0 26
112 2 0 26
2 0 - DAY H O L LY WO O D R E B O OT P H A S E # 2 G LU T E N F R E E LOW E R M E A L P L A N
W W W. R U DY M AW E R .C O M
Ingredients
Ribeye
Butter
6 Oz. 485 0 41 29
Mushrooms 1 Cup 16 2 0 2
Olive Oil Vinaigrette 49 1 5 0
2.5 Tbsp. 261 0 29 0
Asparagus 1 Cup 32 5 0 3
Salad 3 cups
2 Tbsp.
32 6 0 2
Total: 875 14 75 36
Amount Calories Carbs Fat Protein
MEAL 3
2 0 - DAY H O L LY WO O D R E B O OT P H A S E # 2 G LU T E N F R E E LOW 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 1.5 cup 210 9 6 30
Total: 210 9 6 0
Amount Calories Carbs Fat Protein
MEAL 1
EXAMPLE DAY 10
Ingredients
Total:
Amount Calories Carbs Fat Protein
MEAL 2
Calories Carbs Fat Protein
1264 39 68 127
2% Greek Yogurt 1 Cup 140 6 4 20
140 6 4 20
2 0 - DAY H O L LY WO O D R E B O OT P H A S E # 2 G LU T E N F R E E LOW E R M E A L P L A N
W W W. R U DY M AW E R .C O M
Ingredients
Chicken Breast
Butter
6 Oz. 244 0 4 52
Mushrooms 2 cups 32 4 0 4
Olive Oil Vinaigrette 49 1 5 0
2 Tbsp. 204 0 24 0
Coconut Milk (Unsweetened) 8 Oz. 66 3 6 0
Salad 3 cups
2 Tbsp.
32 6 0 2
Total: 627 14 39 58
Amount Calories Carbs Fat Protein
MEAL 3 - CREAMY MUSHROOM CHICKEN BREAST
Ingredients
Mixed Nuts 1 Oz. 175 7 14 5
4% Cottage Cheese .5 Cups 113 3 5 14
Total: 287 10 19 19
Amount Calories Carbs Fat Protein
MEAL 4
2 0 - DAY H O L LY WO O D R E B O OT P H A S E # 2 G LU T E N F R E E LOW E R M E A L P L A N
PHASE #2Gluten Free
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