This document provides a meal plan and calorie breakdown for Jamie Thompson, a 42 year old male who is 5 feet 9 inches tall and weighs 114 kilograms. It recommends four meals per day totaling 2006 calories, with 60% of calories from carbohydrates, 25% from protein, and 15% from fat. Each meal is divided into specific food items and portions along with their calorie and macronutrient content to meet the daily calorie and macronutrient breakdown goals.

1. Jamie Thompson
Age 42
Height 5,9
Weight 114kilos
BMR (Basil MetabolicRate)
Maintain Weight N/A
Fat loss 2233kcal
Extreme Fat loss 2006kcal
Carbohydrates 60%
Protein 25%
Fat 15%
Based on four meals per day
Carbs Proteins Fat
GRAMS perday 300g 125g 33g
GRAMES per meal 60g 25g 6.6g
CALORIES per day 1203kcal 502kcal 301kcal
CALORIES per meal 240.6kcal 100.4kcal 60.2kcal
CALORIES per meal 401.2kcal
Monday, Thursday,Wednesday
Breakfast Early dinner Late dinner Tea
Two Toast (Brown)
265kcal
ChickenBreast
157kcal
Chickensalad
sandwich(brown)132kcal
Steak8oz 260kcal
One Apple 47.5kcal Gravy 56.4kcal Banana 95kcal Cheddarcheese (1
slice):113kcal
Eggs Boiled3
147.0kcal BakedPotato209kcal
Or Two sweet
potatoes
Mixednuts(dryroasted,
withpeanuts,salted,1
ounce):168kcal
Rice (brown,long
grain,cooked,1 cup):
205kcal
1 Pintof water 0kcal Salad24kcal 1 pintof water0kcal 1 pintof water0kcal
TuesdayandSaturday
Breakfast Early dinner Late dinner Tea
Oats 1 portion ( with
1 scoop of protein)
380kcal
Tuna (light,cannedin
water,drained,3
ounces):100kcal
Porkchop (centre rib,
boneless,broiled,3
ounces):221kcal
BakedPotato 209kcal
Banana 95kcal
Rice (brown,long
grain,cooked,1 cup):
205kcal
BakedPotato209kcal
Or Two sweet
potatoes
ChickenBreast
157kcal
1 pint ofwater 0kcal Veg24kcal 1 pintof water0kcal Salad24kcal
Greenbeans(canned,
drained,1 cup):40kcal
Protein barPHD