Diet Assist

Hey,

Could someone please help me with a sample diet? My macros work out as the following :

Calories - 1305
Carbs - 131.4
Fat - 41.7
Protein - 101.2

I tried to come up with my own but I'm honestly not sure..... With my plan I have to much protein in, way to little carbs and calories. Struggling to find a balance?......

My stats if needed :

Gender - Female
Age - 26
Weight - 53.1kg
Height - 1.61m
BF (Estimate) - 23%

Stats look good,

I would suggest doing 5 meals per day as follows:
For this diet:
Cals: 1347 Fat: 37.52 Carbs: 134.49 Protein: 123.20

Breakfast 6am:
You can do this in a shake or in a bowl, shake is better (if you have a nutribulet or similar)

Peanut Butter 1tbsp
Jungle Oats (not instant) 40g
Whey Protein 1 serving
Flaxseed Seeds 3tbsp

Meal 1 9am
Basmati Rice (PnP) 120g (les calories and les carbs than other brands and tastes good)
Green Vegetables (Broccoli or Green beans) 100g
Chicken Breast no skin no bone 60g

Meal 2 12am
Basmati Rice (PnP) 120g (les calories and les carbs than other brands and tastes good)
Green Vegetables (Broccoli or Green beans) 100g
Chicken Breast no skin no bone 60g

Meal 3 3pm
Basmati Rice (PnP) 120g (les calories and les carbs than other brands and tastes good)
Green Vegetables (Broccoli or Green beans) 100g
Chicken Breast no skin no bone 60g

If you train at night, this meal would be your after gym meal, this has been worked out without a shake after gym, but you can change the breakfast protein whey for after gym as you prefer.

After gym:
Hake 100g
Large Green salad (feta with sundried tomato and basil from woolies, red onions, green peppers, lettuce)
Raw almonds 20g

Hope this helps.

Maybe the other guys can give you something better