Last updated:

25 July 2023

Sample meal plan for Phase 1 of Make Her Sweat.

russ howe pti sample meal plan

Reading time:

2 min read
Russ Howe PTI

“Take a look down below and you’ll find a sample meal plan based on the nutrition targets we set up in the nutrition overview.

These targets are built for a guy with a target body weight of 180lbs.

You can follow this “as is”, or you can create your own; as long as you hit your numbers, you’re good to go. Also, you can actually click on a food down below and I’ll show you the exact item I used when building this plan.”

1.2g per lb1.5g per lb0.4g per lb3-4lt
2592 kcals216 grams270 grams72 grams3-4lt
Track your foods in My Fitness Pal or Carbon Diet Coach.


2 scoops Bodybuilding Warehouse Whey Protein with 200g fat free natural Greek yogurt and 1tsp icing sugar (whisk together).
Daily Essentials: 3 capsules Bodybuilding Warehouse Omega-3, 1 capsule Bodybuilding Warehouse Vitamin D3, 1 capsule Bodybuilding Warehouse Multivitamin.


3 scrambled eggs, 2 slices wholemeal bread.


1 can tuna in sunflower oil, 50g (dry weight) whole-wheat pasta, 2tbsp light mayonnaise, 1 cup mixed vegetables.
1 medium apple.


1 scoop Redcon1 Total War


17 Haribo Gold Bears
1.5 scoops Bodybuilding Warehouse Whey Protein in water with 5g Bodybuilding Warehouse Creatine Monohydrate.


200g diced chicken breast, 40g (dry weight) long grain white rice, 2tbsp Nando’s peri peri sauce, 1 cup mixed vegetables.
1 medium banana.
150g low fat cottage cheese with 1 cup pineapple chunks (mixed).

The sample nutrition plan above provides 2537 calories (223g protein, 255g carbohydrates, and 68g fat).

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