Date: Client’s Name:

PROJECT DIAMONDS V1

DIET PLAN

DETAILED WEEK BY WEEK MACRONUTRIENT DIET

PLAN
Date: Client’s Name:

Nutrition
The Goal of Project Diamonds is to get you shredded while maintaining muscle mass with a
sustainable diet. With that being said, also maintaining your strength to give your muscles a
reason to stay, and getting rid of the stubborn body fat.

1. Consume just enough calories to gain or preserve muscle while still losing fat.
2. Consume most carbohydrates in the form of green vegetables and low on the GI
scale, such as rolled oats, ezekiel bread, and green vegetables.
3. Protein must be high-at least 1 g/lbs of bodyweight
4. Consume at least 2.5L of water a day

Daily Nutrition

 It is imperative that your hit your Macro Goals (Protein, Carbohydrates and Fats Daily)
to achieve the best consistent results
 It is also crucial to also hit your daily fiber goals
 Micronutrients are also advised to be consumed either in the source of your Vegetables
or a Multivitamin
 Fish Oil tablets are also recommended to keep your joints comfortable
 Track All the food consumed using MyFitnessPal
 All the food prepared and consumed must be weighed using a food scale

Grocery List

 Oats  Mixed Vegetables

 Low Fat Yoghurt  Frozen Strawberries
 Low Fat Milk  Lean Beef
 High Fiber Cereal  Ground Beef/ Mince Meat
 Eggs & Egg Whites  Chicken Breasts
 Lettuce & Tomatoes  100% Whey Protein
 Whole Wheat Bread  TheyWhey –Myprotein
 Cottage Cheese 2-5% Fat  Protein Pancake Mix –Myprotein
 Oreos  Jiff – Peanutbutter
 Rice
Project Diamonds 90 Meal Plan

Week 1
 This Meal Plan should be followed as closely as possible to be able to achieve
your goal and see results.
 Depending on where you live, I advise to buy foods very similar to the meals
listed.
 Directly track your daily meals using MyFitnessPal, and plug in your macros
provided.
 It is imperative to hit your Macros every day, to allow your body to adapt to
the diet, the more detail you put into the diet, the more detail you will see in
your body.
 Drink 2-3L Per day, you may drink 0 calorie beverages (i.e Coke Zero, Pepsi
Zero etc). Coffee and Green Tea can be great for appetite suppression

Week 1 Macros Goals

Calories Carbs Fat Protein

Kcal g G g
2740 279 56 285

Meals Calories Carbs Fat Protein

kcal g g g
MEAL 1 (Breakfast)
OATS 350 62 3 11
Quaker, 100g
Milk 105 14 2 9
0.5% Fat, 300ml’s
TheWhey – Salted Caramel 226 3 1 50
MyProtein, 60g

Total 681 79 6 70

Meals Calories Carbs Fat Protein

kcal g g g
MEAL 2( Lunch)
Eggs 147 1 13 20
Whole, 100g
Eggs 54 1 0 11
White, 100g
Chicken Breast 216 33 0 3
Chicken Breast, 200g
Basmati Rice 340 2 2 20
Rice, 100g
Project Diamonds 90 Meal Plan
Total 757 37 15 53

Meals Calories Carbs Fat Protein

kcal g g g
MEAL 3 (Dinner, Post Workout)
95% Lean Ground Beef Cooked
353 0 12 61
Ground Beef, 200g
Asparagus
40 8 0 4
Raw, 200g
Mixed Vegetables
316 65 3 12
Frozen,400g
Total 709 73 15 77

Meals Calories Carbs Fat Protein

kcal g g g
MEAL 4 (Snack)
TheWhey – Salted Caramel 113 2 1 23
MyProtein, 30g
Greek Yogurt 2.5%
259 20 11 15
Danon, 430g
Protein Granola (Chocolate Caramel) 121 12 3 11
Myprotein, 30g
Total 493 34 14 49

Calories Carbs Fat Protein

Kcal g G g
2740 279 56 285

COMPLETE 16 WEEK MEAL PLAN ON PROJECT DIAMONDS V3

https://diamondsfitness.com