[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-0-en-105":3,"doc-seo-402260-105":59,"doc-detail-402260-en":130},{"code":4,"msg":5,"data":6},0,"success",[7,13,18,23,28,33,38,43,48,51,55],{"id":8,"doc_module":4,"doc_module_name":9,"category_name":10,"show_sort_weight":11,"slug":12},1,"Document","Story & Novel",90,"story-novel",{"id":14,"doc_module":4,"doc_module_name":9,"category_name":15,"show_sort_weight":16,"slug":17},2,"Literature",80,"literature",{"id":19,"doc_module":4,"doc_module_name":9,"category_name":20,"show_sort_weight":21,"slug":22},4,"Exam",70,"exam",{"id":24,"doc_module":4,"doc_module_name":9,"category_name":25,"show_sort_weight":26,"slug":27},5,"Comic",60,"comic",{"id":29,"doc_module":4,"doc_module_name":9,"category_name":30,"show_sort_weight":31,"slug":32},6,"Technology",50,"technology",{"id":34,"doc_module":4,"doc_module_name":9,"category_name":35,"show_sort_weight":36,"slug":37},7,"Healthcare",40,"healthcare",{"id":39,"doc_module":4,"doc_module_name":9,"category_name":40,"show_sort_weight":41,"slug":42},8,"Research & Report",30,"research-report",{"id":44,"doc_module":4,"doc_module_name":9,"category_name":45,"show_sort_weight":46,"slug":47},9,"Religion & Spirituality",20,"religion-spirituality",{"id":46,"doc_module":4,"doc_module_name":9,"category_name":49,"show_sort_weight":46,"slug":50},"World Cup","world-cup",{"id":52,"doc_module":4,"doc_module_name":9,"category_name":53,"show_sort_weight":52,"slug":54},10,"Lifestyle","lifestyle",{"id":56,"doc_module":4,"doc_module_name":9,"category_name":57,"show_sort_weight":24,"slug":58},19,"General","general",{"code":4,"msg":60,"data":61},"ok",{"site_id":62,"language":63,"slug":64,"title":65,"keywords":66,"description":67,"schema_data":68,"social_meta":123,"head_meta":125,"extra_data":127,"updated_unix":129},105,"en","nutrition-plan-male-and-female-meal-options-macro-guidance","Nutrition Plan - Male and Female Meal Options - Macro Guidance","","Nutrition plan providing structured meal options for males and females, organized by meal timing: breakfast, lunch/dinner, and snacks. Includes specific recipe-style choices with measurable ingredients such as eggs, avocado, berries, protein powder, yogurt, chicken, turkey, beef, fish, quinoa, rice, lentils, vegetables, oils, and nut butter. Provides macro targets for a male 2000-calorie day, guidance for carb, protein, and fat choices, and post-workout calorie ranges to support consistent nutrition planning.",{"@graph":69,"@context":122},[70,84,105],{"@type":71,"itemListElement":72},"BreadcrumbList",[73,77,79,82],{"item":74,"name":75,"@type":76,"position":8},"https://docshare.wps.com","Home","ListItem",{"item":78,"name":9,"@type":76,"position":14},"https://docshare.wps.com/document/",{"item":80,"name":35,"@type":76,"position":81},"https://docshare.wps.com/document/healthcare/",3,{"item":83,"name":65,"@type":76,"position":19},"https://docshare.wps.com/document/nutrition-plan-male-and-female-meal-options-macro-guidance/402260/",{"url":83,"name":65,"@type":85,"image":86,"author":91,"headline":65,"publisher":94,"fileFormat":97,"inLanguage":63,"description":67,"dateModified":98,"datePublished":99,"encodingFormat":97,"isAccessibleForFree":100,"interactionStatistic":101},"DigitalDocument",{"url":87,"@type":88,"width":89,"height":90},"https://docshare.wps.com/thumbnails/nutrition-plan-male-and-female-meal-options-macro-guidance/402260.png","ImageObject",300,407,{"name":92,"@type":93},"McQueen","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-10-28","2026-09-27",true,{"@type":102,"interactionType":103,"userInteractionCount":44},"InteractionCounter",{"@type":104},"ViewAction",{"@type":106,"mainEntity":107},"FAQPage",[108,114,118],{"name":109,"@type":110,"acceptedAnswer":111},"What does the nutrition plan include besides meal recipes?","Question",{"text":112,"@type":113},"It includes macro guidance with calorie targets for breakfast, post-workout, lunch, snacks, and dinner, plus specific guidance for carbs, protein, and fats.","Answer",{"name":115,"@type":110,"acceptedAnswer":116},"What are the macro targets for the male 2000-calorie day?",{"text":117,"@type":113},"Breakfast is listed as 400-500 calories (40g carbs, 32g protein, 14g fats). Post-workout is 200-300 calories (18g carbs, 32g protein), and lunch and dinner are each shown as 400-500 calories with corresponding carb/protein/fat breakdowns.",{"name":119,"@type":110,"acceptedAnswer":120},"Are all meat and fish weights measured as raw weights?",{"text":121,"@type":113},"Yes. The plan states that all meat/fish weights are raw weights.","https://schema.org",{"og:url":83,"og:type":124,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":126,"canonical":83},"index,follow",{"doc_id":128,"site_id":62},402260,1790531876,{"code":4,"msg":5,"data":131},{"doc_id":128,"user_id":132,"nickname":92,"user_avatar":133,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":67,"doc_content":134,"file_id":135,"file_url":136,"file_type":137,"file_size":138,"view_count":44,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":139,"language":140,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":141,"faqs":142,"seo_title":143,"seo_description":67,"update_tm":144,"read_time":145,"preview_page_count":4},5909890329169,"https://ap-avatar.wpscdn.com/davatar_9964176cb1d06d4a9deccf72a44ae3dc","NUTRITION PLAN  \nMALE P 3  \nFEMALE P 8  \nP 2  \nMALE NUTRITION IN DEX  \nP 3  \nBREAKFAST  \nMALE MEAL EXAMPLES BREAKFAST  \nOPTION 1  \n3 whole eggs with mixed peppers & 1 slice seeded bread.  \nOPTION 2  \n3 whole eggs & ½ avocado, spinach & ¼ cup of berries.  \nOPTION 3  \n3 whole eggs with bell peppers, onions, spinach (any veggies you’d like!) cook omelet in 2 tbsp. olive oil with your choice 1 apple/banana or 3 rice cakes (may be plain or flavored) .  \nOPTION 4  \n1 ½ scoops protein powder (30g), 30g oats, with ½ chopped apple, 100-150ml coconut milk and 1 tbsp. of natural nut butter. Mix all ingredients together and chill overnight.  \nOPTION 5  \nSuper smoothie-1 scoop of protein powder, spinach (as much as you like), 2 handfuls berries of your choice, 2 tbsp. flaxseed with almond milk or water (to your preference) .  \nOPTION 6  \n1 ½ scoop of protein (30g) 1 cup non-fat plain greek yogurt, 1 tbsp. natural nut butter, and ½ cup of berries.  \nmix all ingredients together or eat separately.  \nOPTION 7  \n1 cup non fat greek yoghurt, 40g low fat granola with handful berries of your choice.  \nOPTION 8 [FOR EASE]  \n1 Grenade protein bar & 1 banana.  \nOPTION 9 [FOR EASE]  \n2 scoops protein powder (40g), handful almonds  \nP 4  \nLUNCH/ DINNER  \nOPTION 1  \nSpinach salad topped with 170g of grilled/baked chicken or grilled/baked fish, with cucumbers, onions, bell peppers (any type of veggie you’d like!) Use 1-2 tbsp. of an oil based dressing! If you want avocado be sure to only use 1 tbsp. dressing and add ½ avocado!  \nFOR LUNCH: add 250g of quinoa OR 1 cup berries on top of the salad OR 1 large sweet potato on the side.  \nOPTION 2  \nTake 170g of either ground turkey, ground chicken, or lean ground beef (seasoned with your own “taco style”seasoning and various veggies (onions, garlic, peppers, etc) and mix it with 250g of cooked rice or quinoa. Top with fresh homemade salsa.  \nFOR DINNER: replace the rice or quinoa with courgette“noodles” OR just make a salad on the side and top the salad with the meat mixture.  \nMALE MEAL EXAMPLES LUNCH / DINNER  \nOPTION 3  \nCook boneless chicken breast in crockpot. Take 170g of the chicken and top it over 250g of cooked rice or quinoa OR over 1 jacket potato.  \nFOR DINNER: replace the rice, quinoa, or potato with some roasted green veggies or roasted cauliflower. Cook veggies in 2 tbps. olive oil.  \nOPTION 4  \n200g of roasted sweet potatoes (season with garlic powder, rosemary and a drizzle of olive oil) add 170g of grilled/ground chicken, turkey, or lean ground beef. Add green beans if you’d like OR enjoy a salad on the side!  \nFOR DINNER: substitute roasted courgette or squash in place of the potatoes.  \nOPTION 5  \nTake 170g of ground chicken, turkey OR lean ground beef OR 170g of fish if you’d prefe) (season with garlic, onions, and Italian seasonings) mix it together with tinned tomatoes (season to your taste) OR top over squash, orbell peppers.  \nFOR LUNCH: add 250g of cooked rice or quinoa.  \nOPTION 6  \n170g turkey burger (no bun) . Top with grilled onions, bell peppers (maybe some salsa), tomato, ½ avocado. Eat with 1 large sweet potato (top with cinnamon) and 1 cup of green beans or some type of green veggie.  \nFOR DINNER: take out sweet potato and add more green veggies or a salad.  \nOPTION 7 [FOR EASE]  \n170g chicken/turkey/fish/lean ground beef with 250g of cooked rice or lentils OR 1 large potato with a salad on the side OR 1-2 cups of roasted green veggies. (Season meat different ways to mix up the variety) .  \nFOR DINNER: take out the lentils, rice, or potato and have yourself a bigger salad OR more green veggies.  \n– –  \nAll meat/fish weights are raw weights  \nP 5  \nSNACKS  \nP 6  \nMALE MEAL EXAMPLES SNACKS  \nOPTION 1  \nGrenade Bar and 10-16 almonds.  \nOPTION 2  \n1 packet Biltong with 150g blueberries.  \nOPTION 3  \n1 ½ scoops protein powder  \n(add 1 piece of fruit for post-workout) .  \nOPTION 4  \n1 scoop protein powder with 12-16 almonds.  \nOPTION 5  \n1 scoop protein powder with 2 tbsp. nut but","cbCaig06EBTAUklD","https://ap.wps.com/l/cbCaig06EBTAUklD","pdf",4942414,32,"English","# Breakfast\n## Meal Options (Male/Female)\n# Lunch / Dinner\n## Meal Options (Male)\n# Snacks\n## Snack Options\n# Macro Guidance\n## Male 2000 Calories\n## Guidance for Carbs, Protein, Fats","[{\"question\":\"What does the nutrition plan include besides meal recipes?\",\"answer\":\"It includes macro guidance with calorie targets for breakfast, post-workout, lunch, snacks, and dinner, plus specific guidance for carbs, protein, and fats.\"},{\"question\":\"What are the macro targets for the male 2000-calorie day?\",\"answer\":\"Breakfast is listed as 400-500 calories (40g carbs, 32g protein, 14g fats). Post-workout is 200-300 calories (18g carbs, 32g protein), and lunch and dinner are each shown as 400-500 calories with corresponding carb/protein/fat breakdowns.\"},{\"question\":\"Are all meat and fish weights measured as raw weights?\",\"answer\":\"Yes. The plan states that all meat/fish weights are raw weights.\"}]","Nutrition Plan - Male and Female Meal Options - Macro Guidance | PDF",1790528368,81]