Health by Trainer Jo

This is Week 6 of Trainer Jo's 12 Week Body Transformation!

For more effective results, try out Trainer Jo's nutritious meal plan!

트레이너 조의 12주 몸짱 만들기 6번째 주입니다! 

더 효과적인 결과를 원하신다면, 트레이너 조의 식단도 참조해보세요! 

50-55kg Woman’s Meal Plan
Breakfast
2 Eggs, 80g Cooked Any Meat or 100g Any Fish   
1 Cup Non-Starch Vegetables
10g Mix Nut
1 Cup Sweet Potato or 1Cup Quinoa or 1 Cup Brown Rice or 1 Cup Fruit or 65g Oat meal or 1 Cup Starchy Vegetables
1tbsp Fish Oil
500ml Water

Lunch
120 g Cooked Any Meat or 150g Any Fish   
1 Cup Non-Starch Vegetable
1 Cup Sweet Potato or 1Cup Quinoa or 1 Cup Brown Rice or 1 Cup Fruit or 65g Oat meal or 1 Cup Starchy Vegetables
10g Mix Nut
1tbsp Fish Oil
500ml Water

Dinner
120 g Cooked Any Meat or 150g Any Fish   
1 Cup Non-Starch Vegetable
1 Cup Sweet Potato or 1Cup Quinoa or 1 Cup Brown Rice or 1 Cup Fruit or 65g Oat meal or 1 Cup Starchy Vegetables
10g Mix Nut
1tbsp Fish Oil
500ml Water

50-55kg 여자 식단
아침
2 달걀, 80g 요리한 고기(소,닭,돼지…. 살코기) or 100g 요리한 생선   
1 컵 (무 전분 야채)Non-Starch Vegetables
10g 견과류
1 컵 고구마 or 1 컵 퀴노아 or 1 컵 현미밥 or 1 컵 과일 or 65g 오트밀 or 1 컵(전분 야채) Starchy Vegetables
1tbsp 생선 오일
500ml 물

점심
120 g 요리한 고기 or 150g 요리한 생선   
1 컵 (무 전분 야채)Non-Starch Vegetables
10g 견과류
1 컵 고구마 or 1 컵 퀴노아 or 1 컵 현미밥 or 1 컵 과일 or 65g 오트밀 or 1 컵(전분 야채) Starchy Vegetables
1tbsp 생선 오일
500ml 물

저녁
120 g 요리한 고기 or 150g 요리한 생선   
1 컵 (무 전분 야채)Non-Starch Vegetables
10g 견과류
1 컵 고구마 or 1 컵 퀴노아 or 1 컵 현미밥 or 1 컵 과일 or 65g 오트밀 or 1 컵(전분 야채) Starchy Vegetables
1tbsp 생선 오일

야채에는 김치와 나물도 포함woman meal plan75-80kg Man’s Meal Plan
Breakfast
3 Eggs, 150g Cooked Any Meat or 170g Any Fish   
1 Cup Non-Starch Vegetable
15g Mix Nut
1.5 Cup Sweet Potato or 1.5Cup Quinoa or 1.2 Cup Brown Rice or 1.5 Cup Fruit or 100g Oat meal or 1.5 Cup Starchy Vegetables
1tbsp Fish Oil
500ml Water

Lunch
200 g Cooked Any Meat or 250g Any Fish   
1 Cup Mix Vegetable 
1.5 Cup Sweet Potato or 1.5Cup Quinoa or 1.2 Cup Brown Rice or 1.5 Cup Fruit or 100g Oat meal or 1.5 Cup Starchy Vegetables
15g Mix Nut
1tbsp Fish Oil
500ml Water

Dinner
200 g Cooked Any Meat or 250g Any Fish   
1 Cup Mix Vegetable 
1.5 Cup Sweet Potato or 1.5Cup Quinoa or 1.2 Cup Brown Rice or 1.5 Cup Fruit or 100g Oat meal or 1.5 Cup Starchy Vegetables
15g Mix Nut
1tbsp Fish Oil
500ml Water

75-80kg 남자 식단
아침
3 달걀, 150g 요리한 고기(소,닭,돼지…. 살코기) or 170g 요리한 생선   
1 컵 (무 전분 야채)Non-Starch Vegetables
15g 견과류
1.5컵 고구마 or 1.5 컵 퀴노아 or 1.5 컵 현미밥 or 1.5 컵 과일 or 100g 오트밀 or 1.5 컵(전분 야채) Starchy Vegetables
1tbsp 생선 오일
500ml 물

점심
200 g 요리한 고기 or 250g 요리한 생선   
1 컵 (무 전분 야채)Non-Starch Vegetables
10g 견과류
1.5컵 고구마 or 1.5 컵 퀴노아 or 1.5 컵 현미밥 or 1.5 컵 과일 or 100g 오트밀 or 1.5 컵(전분 야채) Starchy Vegetables
1tbsp 생선 오일
500ml 물

저녁
200 g 요리한 고기 or 250g 요리한 생선   
1 컵 (무 전분 야채)Non-Starch Vegetables
10g 견과류
1.5컵 고구마 or 1.5 컵 퀴노아 or 1.5 컵 현미밥 or 1.5 컵 과일 or 100g 오트밀 or 1.5 컵(전분 야채) Starchy Vegetables
1tbsp 생선 오일

야채에는 김치와 나물도 포함man meal plan
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