A Guide to Flexible Diet

In case you want to lose fat, maintain weight or gain muscle.

One Day of 1500 calories

First Meal

  • 3 large eggs (214 calories)
  • 1 packet Swiss Miss Dark hot chocolate (110 calories)
  • 8 ounce of milk (150 calories)

Second Meal

  • 4 ounce of banana (101 calories)
  • 4 ounce of strawberry (36 calories)
  • 3.5 ounce of grape (100 calories)
  • Greek yogurt (80 calories)

Third Meal

  • Rxbar Peanut Butter (210 calories)

Fourth Meal

  • 4 ounce of chicken (110 calories)
  • 3 ounce of rice (302 calories)
  • 4 ounce of vegetable (90 calories)
Fried Egg, Toast, Breakfast, Yolk

Photo by Steve Buissinne from Pixabay

Pancakes, Sweet, Maple Syrup

Photo by Piviso from Pixabay

One Day of 1800 calories

First Meal

  • 2 pancakes from Ikea (2.1 ounce — 198 calories)
  • 4 ounce of banana (101 calories)
  • 4 ounce of strawberry (36 calories)
  • 15 grams of Nutella (82 calories)
  • 1 packet Swiss Miss Dark hot chocolate (110 calories)
  • 8 ounce of milk (150 calories)

Second Meal

  • Peanut butter and dark chocolate protein bar Kroger (170 calories)

Third Meal

  • 2 Frozen Salmon Fillet Ikea (560 calories)
  • 1 cup Teriyaki rice Knorr (300 calories)
  • 3 ounce SAS Citron and Dill sause Ikea (109 calories)

One Day of 2000 calories

First Meal

  • 3 large eggs (214 calories)
  • 1 packet Swiss Miss Dark hot chocolate (110 calories)
  • 8 ounce of milk (150 calories)
  • Onion Bagel (210 calories)

Second Meal

  • 1 medium apple (80 calories)
  • 4 ounce of banana (101 calories)

Third Meal

  • Peanut butter and dark chocolate protein bar Kroger (170 calories)

Fourth Meal

  • 12 meatballs from Ikea (678 calories)
  • 1 cup (123 grams) frozen mashes potatoes from Ikea (220 calories)
  • 4 ounce of vegetables (90 calories)
Muesli, Grain, Berry

Photo by Free Photos from Pixabay