VOL.

VEGETARIAN
4-WEEK WEIGHT LOSS MEAL PLAN

WWW.MRANDMRSMUSCLE.COM
 DISCLAIMER
The content displayed in this monthly program is created and written by
certified and experienced fitness professionals Mike and Viv Addo. They are
the founders of MrandMrsMuscle.com/ @mrandmrsmuscle (instagram) /
MrandMrsMuscle Youtube Channel. 'MrandMrsMuscle' and its entire series
has been designed to help people of all fitness levels, shapes and sizes reach
their fitness goals quickly and safely.
These programs are not designed for individuals that are injured or suffer from
health (physical or mental) problems that could be aggravated by the exercise,
workouts and suggested meal plans contained herein. If you are unsure,
please seek the advice of your GP, Doctor or Registered Health Professional.
The content, workouts and plans contained in the 'MrandMrsMuscle' guides
and plans are for physical health and fitness lifestyle improvements only and
are not to be substituted against medical diagnosis, treatment or advice. All
specific medical queries or questions should be presented to your healthcare
provider(s). 'MrandMrsMuscle.com' 'MrandMrsMuscle' do not condone body
shaming, extreme training and dieting or promote poor body health or image.
'MrandMrsMuscle.com' and all associated 'MrandMrsMuscle' Brands should
not be held liable for the interpretation or use of the information provided. The
advice, opinions, plans and information in this guide, expressed or implied are
not represented as or guaranteed to be the only way to achieve health and
fitness goals.
The information compiled in this plan is a combination of personal experience (
with clients and individually), scientific based literature, government, world
health organization and educational guidelines. All information in this guide is
subject to copyright © MrandMrsMuscle.com - No part of this guide should be
in any form or by any electronic, mechanical, recording, photocopying,
physical or any other means reproduced, stored in a data retrieval system,
broadcast, sold or transmitted without the prior permission of Mike and Viv
Addo and or MrandMrsMuscle.com - This content is explicitly for Personal Use
Only.
 How to use the MrandMrsMuscle
Meal Plans?

Congratulations on purchasing the MrandMrsMuscle Vegetarian Weight Loss Meal Plan. We design our meal
plans to be very easy to follow, understand and repeat for as long as you are comfortable. All meals are carefully
researched, loaded with nutrients and will ensure that you find steady success on your weight loss journey.

Step One - Calculate your Calories and Macros

Use the formula below to calculate the amount of food you need to eat. Please note that in this
plan you should pay more attention to your MACROS rather than your calories.
Step Two - Prepare and log your food from the Menu
Each week there is a different meal plan. Your base meals (breakfast, lunch and dinner) remain
the same throughout the week. Print and use the meal plan diary included to help keep on track.
Step Three - Use the Macro Booster Sheet to ADD or REPLACE Food
Our meal plans are fully flexible and allow plenty of room for foods to be added or replaced.
NOTE: The calories from your base meals are purposely set below your personal recommended
calorie intake. You need to use the macro booster sheet to make up the shortfall of your daily
calorie and macro intake.
We have set out a list of recommended foods and displayed the macros and calories per 100g
for each item. This will make it easy for you to calculate and customize your add-on portions.
Step Four - Use our Workout Calendars/Guides
For the best results on your weight loss journey use our MrandMrsMuscle Workout Calendars.
You can preview all of our workouts on Instagram - @MrandMrsMuscle
 Calculate Your Calories
Calculating your calories is one of the best ways to improve self-accountability as well as give you a greater
understanding of portion control. The most common reasons for not losing weight include; overeating, under-eating, lack
of proper nutrients and not enough daily movement (energy expenditure).

Step 1 : Calculate Your BMR

BMR (Basal Metabolic Rate) is the amount of energy/ calories your body uses when it is
completely at rest.
FOR WOMEN:
(10 x your body weight in KG) + (6.25 x your height in cm) – (5 x your age ) - 161 = BMR (Resting
Calories Needed)
FOR MEN:
(10 x your body weight in KG) + (6.25 x your height in cm) – (5 x your age ) +5 = BMR (Resting
Calories Needed)

Step 2: Calculate Your TDEE / Daily Maintenance Calories

THE EQUATION: BMR x Activity Level = TDEE/ Maintenance Calories

Choose the activity level that represents your current lifestyle and multiply this number by your
BMR (above):
Sedentary (limited exercise): x 1.2
Lightly active (light exercise less than three days per week): x 1.375
Moderately active (moderate exercise most days of the week): x 1.55
Very active (hard exercise every day): x 1.725
Extra active (strenuous exercise two or more times per day/ pro-athlete): x 1.9

Step 3: Choose your Goal

For weight loss we advise that you reduce your TDEE/ Daily Maintenance Calories by no more
than 150-500 calories.
For weight/muscle gain we advise that you increase your Daily Maintenance Calories by 150-
300 calories.
NOTE: The final number in your calculation is the calories you need daily to achieve your goal.
 Calculate Your Macros
Calculating your Macros is NOT ESSENTIAL to achieve your goals. However, it will help you improve your diet quality,
control your daily energy levels, reach your goals quicker, assist in blood glucose control and eliminate several
unhealthy snacking habits.

Step 1 : Calculate Your Protein Requirements FIRST!

Protein is essential for weight regulating hormones, boosting metabolism, controlling satiety
levels, building muscle and aiding recovery. There are 4 calories per 1 gram of Protein.
Studies show that 30% of your daily calorie intake coming from Protein is optimal for weight loss
and maintaining/building lean muscle.
Step 2: Calculate Your Fat Requirements
Fat is essential for hormone production, nutrient absorption, cell growth as well as a potent
source of energy for our bodies.
There are 9 calories per 1 gram of Fat.
We calculate Fat intake based on Somatotype (body type) and what you feel more satiated by:
What body type are you? (see next page)
Ectomorph  (Narrow shoulders, long body, 'skinny fat', hard to gain weight): Fat intake should be
15-25% of your calories.
Mesomorph (Athletic build, defined muscles in areas, rectangular shaped, gain muscle and fat
easily): Set Fat to 25-35% of your calories.
Endomorph (Soft and round, slow metabolism, gains fat and muscle easily, hard to lose weight,
overweight - obese BMI profile): Set Fat to 35-50%
NOTE: If you crave and are satiated by fatty foods or you are a mix of two body types then set
your fat to the higher end of the suggested percentages.
Step 3: Calculate your Carbohydrate Requirements
Carbohydrates are our main and preferred energy source. They are an essential macronutrient
that is key for digestion (most dietary fibre comes from carbohydrates), they fuel our muscles
and delay fatigue.
There are 4 calories per 1 gram of Carbohydrates.
NOTE: After calculating your Protein and Fat intake, the remaining percentage should be
allocated to your carbohydrates.
 Meal Plan Diary
WWW.MRANDMRSMUSCLE.COM

MONDAY NOTES

TUESDAY NOTES

WEDNESDAY NOTES

THURSDAY NOTES

FRIDAY NOTES

SATURDAY NOTES

SUNDAY NOTES

WEEK NUMBER: BODY WEIGHT: DIFFERENCE +/-:

VEGETARIAN MEAL PLAN

4-WEEK MENU
WWW.MRANDMRSMUSCLE.COM

MAIN MEALS BREAKFASTS

ASPARAGUS & MUSHROOM
AVO & SWEET POTATO SALAD PANCAKES
477 calories 489 calories
Protein: 12g Protein: 24g
Fat: 21g Fat: 18g
Carbs: 60g Carbs: 60g

EGG CHICKPEA SALAD EGG & TOMATO PITA

584 calories 357 calories
Protein: 25g Protein: 22g
Fat: 20g Fat: 14g
Carbs: 76g Carbs: 35g

MIXED BEAN BURRITO STRAWBERRY & HONEY OATS

422 calories
317 calories
Protein: 16g
Protein: 10g
Fat: 22g
Fat: 10g
Carbs: 40g
Carbs: 49g
CARROT & GINGER SOUP
355 calories
Protein: 11g
Fat: 7g
Carbs: 59g

CHICKPEA & POTATO CURRY

351 calories
SMOOTHIES
Protein: 17g
Fat: 5g
Carbs: 62g
CLEAN & GREEN 212 CAL
EGG & KIDNEY BEAN RICE BEET & GINGER 212 CAL
483 calories AVO & BANANA 300 CAL
Protein: 22g
Fat: 14g
Carbs: 62g
VEGETARIAN MEAL PLAN

WEEK ONE WWW.MRANDMRSMUSCLE.COM

MON GROCERY LIST

Clean & Green Smoothie FRUITS GRAINS
B
AVOCADO CHIA SEEDS
L Asparagus & Mushroom Pancakes BANANA WHOLEMEAL BREAD
D Carrot & Ginger Soup GRAPEFRUIT
GREEN APPLE
TUES LEMON

B Clean & Green Smoothie

VEGETABLES PROTEINS
L Asparagus & Mushroom Pancakes ASPARAGUS GREEK YOGHURT
D Carrot & Ginger Soup BEETROOT SOYA MILK
CARROT
WED GARLIC
MUSHROOMS OTHERS
B Beet & Ginger Smoothie RED ONION COCONUT WATER
L Asparagus & Mushroom Pancakes SPINACH COCONUT OIL
D Carrot & Ginger Soup GINGER ROOT
HERBS & SPICES ORANGE JUCE 100%
THU CINNAMON SELF-RAISING FLOUR
CAYENNE PEPPER SOYA FLOUR
B Beet & Ginger Smoothie TURMERIC VEGETABLE STOCK
L Asparagus & Mushroom Pancakes
D Carrot & Ginger Soup

FRI
B Beet & Ginger Smoothie
L Asparagus & Mushroom Pancakes
D Carrot & Ginger Soup
SAT
B Avo & Banana Smoothie
L Asparagus & Mushroom Pancakes
D Carrot & Ginger Soup
SUN
B Avo & Banana Smoothie
L Asparagus & Mushroom Pancakes
D Carrot & Ginger Soup
THIS WEEK'S NOTES
The focus for the first week of our meal
plans is on detoxifying your body.
Please note that with breakfast, lunch and
dinner the total calories and macros for the
day is below what you are calculated to eat.
Use the Macro Booster options in the pages
below to bring your total calories/macros
up for the day.
www.MrandMrsMuscle.com
VEGETARIAN MEAL PLAN

WEEK TWO WWW.MRANDMRSMUSCLE.COM

MON GROCERY LIST

Egg & Tomato Pita FRUITS GRAINS
B
CHERRY TOMATOES CHIA SEEDS
L Mixed Bean Burrito CRUSHED TOMATOES FLOUR TORTILLA (10
D Chickpea & Potato Curry INCH)
VEGETABLES WHOLEMEAL PITA
TUES CARROT
GARLIC
B Egg & Tomato Pita JALAPENO PEPPERS
L Mixed Bean Burrito MUSHROOMS PROTEINS
Chickpea & Potato Curry POTATO (WHITE) LARGE EGGS
D RED ONION CHICKPEAS
WED RED BELL PEPPER
SPINACH
GREEK YOGHURT
MIXED BEANS (CAN)
B Egg & Tomato Pita
L Mixed Bean Burrito HERBS & SPICES
CORIANDER OTHERS
D Chickpea & Potato Curry
CUMIN BLACK PEPPER
THU CURRY POWDER
PARSLEY
PINK SALT
COCONUT OIL
B Egg & Tomato Pita GINGER ROOT
L Mixed Bean Burrito OLIVE OIL
VEGETABLE STOCK
D Chickpea & Potato Curry

FRI
B Egg & Tomato Pita
L Mixed Bean Burrito
D Chickpea & Potato Curry
SAT
B Egg & Tomato Pita
L Mixed Bean Burrito
D Chickpea & Potato Curry
SUN
B Egg & Tomato Pita
L Mixed Bean Burrito
D Chickpea & Potato Curry
THIS WEEK'S NOTES
The focus for this week is on higher protein
base meals. Use the Macro Boost sheet to
boost your protein intake through the day.
Please note that with breakfast, lunch and
dinner the total calories and macros for the
day is below what you are calculated to eat.
Increase your calories by adding your
favorite foods from the macro boost list and
measure where needed.
www.MrandMrsMuscle.com
VEGETARIAN MEAL PLAN

WEEK THREE WWW.MRANDMRSMUSCLE.COM

MON GROCERY LIST

Strawberry & Honey Overnight Oats FRUITS GRAINS
B
AVOCADO BROWN RICE
L Avo & Sweet Potato Salad CHERRY TOMATOES CHIA SEEDS
D Egg & Kidney Bean Rice STRAWBERRY QUINOA
ROLLED OATS
TUES
VEGETABLES
B Strawberry & Honey Overnight Oats CARROT PROTEINS
L Avo & Sweet Potato Salad GARLIC LARGE EGGS

D Egg & Kidney Bean Rice KALE KIDNEY BEANS

POTATO (SWEET) GREEK YOGHURT
WED RED CABBAGE
RED ONION
B Strawberry & Honey Overnight Oats OTHERS
L Avo & Sweet Potato Salad HERBS & SPICES ALMOND MILK
D Egg & Kidney Bean Rice ALLSPICE BALSAMIC VINEGAR
COCONUT OIL
THU GINGER ROOT
HONEY
B Strawberry & Honey Overnight Oats OLIVE OIL
L Avo & Sweet Potato Salad PINK SALT
PUMPKIN SEED
D Egg & Kidney Bean Rice

FRI
B Strawberry & Honey Overnight Oats
L Avo & Sweet Potato Salad
D Egg & Kidney Bean Rice
SAT
B Strawberry & Honey Overnight Oats
L Avo & Sweet Potato Salad
D Egg & Kidney Bean Rice
SUN
B Strawberry & Honey Overnight Oats
Avo & Sweet Potato Salad
L
Egg & Kidney Bean Rice
D
THIS WEEK'S NOTES
Consider adding the smoothies to your
daily intake as a way to increase your
micro-nutrients and overall macros.
Please note that with breakfast, lunch and
dinner the total calories and macros for the
day is below what you are calculated to eat.
Increase your calories by adding your
favorite foods from the macro boost list and
measure where needed.
www.MrandMrsMuscle.com
VEGETARIAN MEAL PLAN

WEEK FOUR WWW.MRANDMRSMUSCLE.COM

MON GROCERY LIST

Egg & Tomato Pita FRUITS GRAINS
B
AVOCADO CHICKPEAS (CANNED)
L Egg Chickpea Salad CHERRY TOMATOES WHOLEMEAL BREAD
D Carrot & Ginger Soup WHOLEMEAL PITA

TUES VEGETABLES
CARROT PROTEINS
B Egg & Tomato Pita
CELERY LARGE EGGS
L Egg Chickpea Salad CUCUMBER GREEK YOGHURT

D Carrot & Ginger Soup GARLIC

KALE
WED MUSHROOMS OTHERS
RED BELL PEPPER BLACK PEPPER
B Egg & Tomato Pita RED ONION BALSAMIC VINEGAR
L Egg Chickpea Salad SPINACH COCONUT OIL
D Carrot & Ginger Soup GINGER ROOT
HERBS & SPICES OLIVE OIL
THU CAYENNE PEPPER PINK SALT
CORIANDER VEGETABLE STOCK CUBE
B Egg & Tomato Pita TURMERIC
L Egg Chickpea Salad
D Carrot & Ginger Soup

FRI
B Egg & Tomato Pita
L Egg Chickpea Salad
D Carrot & Ginger Soup
SAT
B Egg & Tomato Pita
L Egg Chickpea Salad
D Carrot & Ginger Soup
SUN
B Egg & Tomato Pita
Egg Chickpea Salad
L
D Carrot & Ginger Soup
THIS WEEK'S NOTES
Well done for making it to week 4.
By now you should have a greater
understanding of portion control, your
energy levels should be high and you
should be seeing fantastic results!
If you are not yet where you want to be
consider repeating this plan or purchase
The Vegetarian Weight Loss Meal Plan
Volume 2.
www.MrandMrsMuscle.com
 DETOX CLEAN & GREEN
SMOOTHIE
RECIPES FOR VOL.1 240ml Coconut Water
1 Tbsp Chia Seeds
WWW.MRANDMRSMUSCLE.COM 1 Tbsp Grated Ginger
2 Tbsp Fresh Lemon Juice
1 cup Spinach
1 cup Chopped Green Apple

Blend all ingredients together, add

extra water to adjust consistency &
serve immediately.

Calories: 212
Protein: 4g
Fat: 4g
Carbs: 40g

BEET & GINGER AVO & BANANA

240ml Fresh Orange Juice 240ml Coconut Water
1/2 Grapefruit (Peeled) 1/2 Avocado
1  Beet (Raw - 50g) 1  Banana (Small)
1 Medium Carrot 1 cup Spinach
1 Tbsp Fresh Lemon Juice 1 Tbsp Grated Ginger
1 Tbsp Grated Ginger 1 Tsp Ground Cinnamon

Blend all ingredients together, add Blend all ingredients together, add
extra water to adjust consistency & extra water to adjust consistency &
serve immediately. serve immediately.

Calories: 212 Calories: 300

Protein: 4g Protein: 4g
Fat: 0g Fat: 12g
Carbs: 49g Carbs: 44g
 STRAWBERRY & HONEY
BREAKFAST OVERNIGHT OATS
RECIPES
1 tbsp Chia Seeds
WWW.MRANDMRSMUSCLE.COM 30g Rolled Oats
45g  Greek Yoghurt
1 tbsp Honey
50g Strawberries
60ml Unsweetened Almond Milk

Combine all ingredients in a mason style jar

or airtight container. Stir or Shake very well
and refrigerate overnight. Serve cold,
straight from the refrigerator or heat it up
if preferred.

Note: Adjust milk based on how thick you

want the oatmeal.

Calories: 317
Protein: 10g
Fat: 10g
Carbs: 49g

ASPARAGUS & MUSHROOM

EGG & TOMATO PITA
PANCAKES
2 Large Eggs
40g Self-Raising Flour
70g  Mushrooms
1 tsp Soya Flour
70g Cherry Tomato (sliced)
1 tbsp Chia Seed
1 cup Spinach (chopped)
150-200ml Soya Milk
1 pinch Black Pepper & Pink Salt
2 tbsp Soya Milk (for topping)
1 tsp Coconut Oil
2 tsp Coconut Oil
1x / 60g Wholemeal Pita
70g Mushrooms
6 spears Asparagus (chopped)
Heat oil in pan & sautée mushrooms, spinach
Mix the flours, chia and the soya milk into a & cherry tomatoes for 3min. Whisk the eggs
batter. Heat the oil and pour 3 tbsp of the in a bowl & add to pan.
batter. Cook for 1-3min and then flip over. Heat for 2min then scramble until egg is
(Batter makes 3-4 pancakes) light and fluffy. Lightly toast the pita.
For Topping: Crush the avocado and spread inside pita.
Heat 1/2 tsp of oil, sautée asparagus and Take the scrambled eggs out of the pan and
mushrooms. Pour in 2 tbsp of soya milk and let serve into the pita with pepper & salt.
cook for a few mins. Season with salt & pepper
if desired, then serve on pancakes.

Calories: 489 Calories: 357

Protein: 24g Protein: 22g
Fat: 18g Fat: 14g
Carbs: 60g Carbs: 35g
 AVO & SWEET POTATO
LUNCH SALAD
RECIPES 70g Quinoa (cooked)
75g Sweet Potato
WWW.MRANDMRSMUSCLE.COM 50g Red Cabbage (shredded)
1/4 Avocado (diced)
70g Kale (shredded)
50g Cherry Tomatoes (sliced)
28g Pumpkin Seeds
2 tsp Olive Oil
1 tbsp Balsamic Vinegar

Peel and dice the sweet potato. Toss in oil

and bake at 350-375ºF for 30mins until
golden brown.
In a salad bowl mix the cooked quinoa, kale,
cabbage, tomatoes and avocado together.
Add sweet potato and top with pumpkin
seeds and balsamic vinegar.

Calories: 477
Protein: 12g
Fat: 21g
Carbs: 60g

MIXED BEAN BURRITO EGG CHICKPEA SALAD

1x 10inch Flour Tortilla(70g) 1 Large Eggs
160g Mixed Beans (can) 150g Chickpeas (cooked)
45g Greek Yoghurt 1/4 Avocado (diced)
50g Red Bell Pepper 1cup  Kale
40g Onion (chopped) 68g Red Bell Pepper
1g Jalapeno Pepper (minced) 1 Celery Stalk (diced)
1 clove Garlic (minced) 50g Cucumber (chopped)
1 tsp Coriander (chopped) 50g Red Onion (chopped)
2 tsp Olive Oil 2 tbsp Balsamic Vinegar
1 tsp Olive Oil
Cover the tortilla in foil and bake at 375ºF
for 5-10mins until heated through. Heat oil in Boil the egg in a saucepan for 5-10 mins.
a pan and sautée onion, garlic, pepper and Then let cool in cold water.
jalapenos on medium heat. Stir for 2-3min. Mix all dry ingredients into a large salad
Add mixed beans and stir for 3-4min. Add bowl. Add the balsamic vinegar & oil. Mix
Greek yoghurt and cilantro then stir for 2- well, season with salt & black pepper.
3min. Add cilantro and stir for 1 min. Add egg and serve immediately.
Serve down the center of tortilla and enjoy.

Calories: 422 Calories: 584

Protein: 16g Protein: 25g
Fat: 22g Fat: 20g
Carbs: 40g Carbs: 76g
 DINNER EGG & KIDNEY BEAN RICE
RECIPES 30g Raw Brown Rice (60g cooked)
WWW.MRANDMRSMUSCLE.COM 1/4 cup Kidney Beans (canned)
2x Boiled Eggs
40g Onion (sliced)
1 clove Garlic (minced)
1 tsp Ginger (grated)
1 pinch Allspice (ground)
50-75ml Water
1/2 tsp Coconut Oil
Cook onions in oil until soft. Add ginger,
allspice & garlic. Stir for 1min.
Add rice and water. Cover and let simmer
for 15-20mins until the rice is cooked
liquid is absorbed. Add the kidney beans &
stir in until beans are hot.
Serve hot and top with boiled eggs.

Calories: 483
Protein: 22g
Fat: 14g
Carbs: 62g

CHICKPEA & POTATO

CARROT & GINGER SOUP
CURRY 3x Large Carrots(chopped)
60g White Potato (diced)
1 tbsp Grated Ginger
150g Chickpeas (canned)
1 tsp Turmeric
80g Crushed Tomatoes (canned)
1 pinch Cayenne Pepper
30g Onion
2 slices Wholemeal Bread
1 clove Garlic
45g Greek Yoghurt
100ml Vegetable Stock (cube)
1/2 Vegetable Stock cube
1tsp Parsley (chopped)
200ml Water
1/2 tbsp Curry Powder
1/4 tsp Paprika
Blend the chopped carrots, ginger, turmeric,
1/4 tsp Cumin
cayenne pepper, 1x wholemeal bread, greek
Heat onion & garlic in oil for 3min. Add curry yoghurt and vegetable stock with water.
powder and spices. Stir for 1min. Stir in Blend until smooth. Move from blender and
potatoes with a splash of water. Add place in a saucepan. If you want to thicken
chickpeas, crushed tomatoes and vegetable the soup add the second slice of bread. Heat
stock with 100-120ml of water & bring to until piping hot. Stir in cayenne pepper and
boil. Reduce heat and simmer until the serve.
potatoes are cooked and the sauce has
thickened. Add the parsley and serve.
Calories: 355
Calories: 351
Protein: 11g
Protein: 17g
Fat: 7g
Fat: 5g
Carbs: 59g
Carbs: 62g
 MACRO BOOST PROTEINS
ADD-ONS & SNACKS
WWW.MRANDMRSMUSCLE.COM PER LEAN PROTEINS P F C Calories
1 Large Egg (50g) 6g 4.8g 0.4 72
100g Tofu (Firm) 8g 4.8g 1.9g 76
100g Tempeh 19g 11g 9g 193
100g Seitan 75g 1.9g 14g 370
7g Spirulina 4g 0.5g 1.7g 20
20-30g Protein Powder 20g - - -

ALT. SOURCES
100g Edamame 11g 5g 10g 122
28g Almonds 6g 15g 6g 166
28g Peanuts 7g 14g 6g 161
28g Pistachios 6.5g 14g 8g 159
28g Pumpkin Seeds 5g 5g 15g 126

Always read the nutrition label of the

product you are purchasing to gain a more
accurate reading on the calories and
macros included.

FATS DAIRY & ALTERNATIVES

PER FATS P F C Calories PER DAIRY & ALT. P F C Calories
100g Avocado 2g 15g 9g 160 1 cup Almond Milk 1.1g 2.5g 8.1g 39
100g Coconut 3g 28g 52g 457 1 cup Cashew Milk 1.1g 2.6g 8.1g 25
1 tbsp Coconut Oil 0g 14g 0g 117 1 cup Coconut Milk 4.6g 6.4g 48g 445
1 tbsp Flaxseed 1.3g 3g 2g 37 (canned)
28g Sunflower Seeds 5.5g 14g 4.4g 153 1 cup Oat Milk 2g 1g 29g 130
27g / 10x Olives (Green) 0.3g 4.7g 0g 39 1 cup Soya Milk 10g 4.3g 15g 131
1 tbsp Olive Oil 0g 14g 0g 119 1cup Whole Cow's Milk 7.8g 7.9g 11g 143
2 tbsp Tahini 2.6g 8g 3.2g 89
2 tbsp Peanut Butter 8g 16g 7g 188 YOGHURT ALT.
2 tbsp Almond Butter 7g 16g 7g 196 6oz Almond Yoghurt 1.2g 2.9g 31g 152
30g Brazil Nut 4.3g 19g 3.7g 186 6oz Coconut Yoghurt 7.5g 0.3g 32g 162
28g Macadamia 2.2g 21g 4g 204 6oz Greek Yoghurt 17g 0.7g 6.1g 100
28g Pecan 2.6g 20g 4g 187 6oz Soy Yoghurt 6.3g 2.3g 5.3g 160
28g Walnut 4.3g 18g 3.9g 185
1oz/28g Dark Chocolate 1.4g 9g 17g 155 CHEESE
100g Cottage Cheese 11g 4.3g 3.4g 98
100g Feta Cheese 14g 21g 4.1 264

Always read the nutrition label of the Always read the nutrition label of the
product you are purchasing to gain a more product you are purchasing to gain a more
accurate reading on the calories and accurate reading on the calories and
macros included. macros included.
 MACRO BOOST
ADD-ONS & SNACKS CARBS: VEGETABLES
WWW.MRANDMRSMUSCLE.COM

SERVING FIBROUS P F C Calories

90g/6spears Asparagus 2.2g 0g 3.7g 20
100g Bell Pepper 0.9g 0.2g 7g 28
100g Broccoli 2.8g 0.4g 7g 34
100g Cabbage 1.3g 0.1g 6g 25
100g Carrot 0.9g 0.2g 10g 41
100g Cauliflower 1.9g 0.3g 5g 25
1stalk / 38g Celery 0.3g 0.1g 1.5g 6.8
100g Cucumber 0.7g 0.1g 3.6g 16
100g Eggplant 1g 0.2g 6g 25
100g Green Beans 1.8g 0.1g 7g 31
100g Kale 4.3g 0.9g 9g 49
100g Lettuce (Iceberg) 0.9g 0.1g 3g 14
100g Lettuce (Romaine) 1.2g 0.3g 3.3g 17
100g Mushrooms (White) 3.1g 0.3g 3.3g 22
100g Onion 1.1g 0.1g 9g 40
100g Spinach 2.9 0.4g 3.6g 23

Always read the nutrition label of the

product you are purchasing to gain a more
accurate reading on the calories and
macros included.

GRAINS & STARCH FRUITS

PER GRAINS/PULSES P F C Calories PER FRUITS P F C Calories
100g Barley 12g 2.3g 73g 354 100g Apple 0.3g 0.2g 14g 52
1 slice Bread (multigrain) 3.5g 1.1g 11g 69 100g Banana 1.1g 0.3g 23g 89
100g Black Eyed Peas 3g 0.4g 19g 90 100g Blueberries 0.7g 0.3g 14g 57
100g Bulgar Wheat (cooked) 3.1g 0.2g 19g 83 100g Grapefruit 0.8g 0.1g 11g 42
1 oz Chia Seed 4.7g 9g 12g 138 100g Grapes (seedless) 0.5g 0.1g 10g 40
100g Corn 3.4g 1.5g 21g 96 100g Honeydew Melon 0.5g 0.1g 9g 36
100g Couscous 3.8g 0.2g 23g 112 100g Kiwi 1.1g 0.5g 15g 61
5x Crackers 1.1g 4.1g 10g 81 100g Nectarine 1.1g 0.3g 11g 44
100g Lentils (boiled) 9g 0.4g 20g 116 100g Orange 0.9g 0.1g 12g 47
100g Oats 13g 6.5g 68g 379 100g Peach 0.9g 0.3g 10g 39
100g Green Peas 5g 0.4g 14g 81 100g Pear 0.4g 0.1g 15g 57
100g Plantain (green) 0.8g 0.2g 31g 116 100g Pineapple 0.5g 0.1g 13g 50
100g Potato (white) 2g 0.1g 17g 77 100g Plums 0.7g 0.3g 11g 45
100g Potato (sweet) 1.6g 0.1g 20g 86 100g Strawberries 0.7g 0.3g 8g 33
100g Pumpkin 1g 0.1g 7g 26 100g Sweet Cherries 1.1g 0.2g 16g 63
100g Pasta(cooked) 5g 1.1g 25g 131 100g Tangerine 0.8g 0.3g 13g 53
100g Rice (white cooked) 2.7g 0.3g 28g 130 100g Tomato 0.9g 0.2g 3.9g 18
100g Rice (brown cooked) 2.6g 0.9g 23g 111 100g Watermelon 0.6g 0.2g 8g 30
100g Quinoa (cooked) 4.4g 1.9g 21g 120

Always read the nutrition label of the

product you are purchasing to gain a more
accurate reading on the calories and
macros included.
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