Day 1
Daily Totals
Calories
PROTEIN
Carbs
Fat
1385kcals
120.9g
134.6g
38.8g
Breakfast
Food Item
Amount
Oats
40g
Skimmed milk
200ml
Banana
1 Medium
Whey protein
1 scoop
Calories
PROTEIN
Carbs
Fat
444kcal
39.3g
62.8g
4.5g
Lunch
Food Item
Amount
Chicken breast with light seasoning
100g (grilled)
Mixed salad
Medium serving
Olive oil
1 tbsp
Calories
PROTEIN
Carbs
Fat
400kcal
31.3g
25g
15.3g
Dinner
Food Item
Amount
Salmon fillet (grilled)
120g
Medium sized sweet potato (palm size)
100g
Steamed veggies (broccoli, etc)
100g
Calories
PROTEIN
Carbs
Fat
356kcal
26g
20g
18g
Snack
Food Item
Amount
Whey protein
1 scoop
Apple
1 medium
Calories
PROTEIN
Carbs
Fat
185kcal
24.3g
26.8g
1g
Day 2
Daily Totals
Calories
PROTEIN
Carbs
Fat
1257kcal
93.6g
154.6g
23.4g
Breakfast
Food Item
Amount
0% Greek Yoghurt
150g
Blueberries (or berry of any choice)
100g
Walnuts
20g
Calories
PROTEIN
Carbs
Fat
273kcal
18.7g
23g
13.3g
Lunch
Food Item
Amount
Wholewheat Pita
1
Tuna (chunks in brine)
100g
Lettuce, Tomatoes, Cucumbers
Medium serving
Banana
1 Medium
Calories
PROTEIN
Carbs
Fat
380kcal
32.3g
60g
2.3g
Dinner
Food Item
Amount
Chicken Breast with light seasoning
100g (grilled)
Steamed veggies (broccoli, etc)
100g
Rice (brown or white)
80g (cooked)
Calories
PROTEIN
Carbs
Fat
428kcal
37g
48g
5.5g
Snack
Food Item
Amount
Rice Cakes
2
Peanut Butter (or any nut butter)
15g
Calories
PROTEIN
Carbs
Fat
176kcal
5.6g
23.6g
2.3g
Day 3
Daily Totals
Calories
PROTEIN
Carbs
Fat
1314kcal
84.7g
147g
34.5g
Breakfast
Food Item
Amount
Oats
100g
Skimmed milk
200ml
Orange
1 Medium
Calories
PROTEIN
Carbs
Fat
312kcal
15.3g
56g
3.4g
Lunch
Food Item
Amount
Whole Egg
1 medium
Egg Whites
4
Turkey Breast Slices
100g
Veggies (onions, tomatoes, peppers etc)
Medium serving
Calories
PROTEIN
Carbs
Fat
312kcal
39.2g
3g
6g
Dinner
Food Item
Amount
Wholewheat Pasta
80g (weigh uncooked)
Tomato Sauce
100g
Cheese
30g
Olive oil
1 tbsp
Calories
PROTEIN
Carbs
Fat
515kcal
17.9g
60g
20.6g
Snack
Food Item
Amount
Cottage cheese
100g
Apple
1 medium
Calories
PROTEIN
Carbs
Fat
175kcal
12.3g
28g
4.5g
Day 4
Daily Totals
Calories
PROTEIN
Carbs
Fat
1257kcal
93.6g
154.6g
23.4g
Breakfast
Food Item
Amount
0% Greek Yoghurt
150g
Blueberries (or any berry of choice)
100g
Walnuts
20g
Calories
PROTEIN
Carbs
Fat
273kcal
18.7g
23g
13.3g
Lunch
Food Item
Amount
Wholewheat Pita
1
Tuna (chunks in brine)
100g
Lettuce, Tomatoes, Cucumbers
Medium serving
Banana
1 Medium
Calories
PROTEIN
Carbs
Fat
380kcal
32.3g
60g
2.3g
Dinner
Food Item
Amount
Chicken Breast with light seasoning
100g (grilled)
Steamed veggies (broccoli, etc)
100g
Rice (brown or white)
80g (cooked)
Calories
PROTEIN
Carbs
Fat
428kcal
37g
48g
5.5g
Snack
Food Item
Amount
Rice Cakes
2
Peanut Butter (or any other nut butter)
15g
Calories
PROTEIN
Carbs
Fat
176kcal
5.6g
23.6g
2.3g
Day 5
Daily Totals
Calories
PROTEIN
Carbs
Fat
1188kcal
101.9g
83.3g
44.8g
Breakfast
Food Item
Amount
Wholewheat bread
2 slices
Peanut butter
15g
Whey protein
1 scoop
Calories
PROTEIN
Carbs
Fat
347kcal
33g
34.8g
5.6g
Lunch
Food Item
Amount
Salad Bowl (cucumbers, tomatoes, etc)
medium serving
Chicken breast slices
100g
red kidney beans
100g
Olive oil
1 tbsp
Calories
PROTEIN
Carbs
Fat
298kcal
29g
16.3g
11.9g
Dinner
Food Item
Amount
Salmon fillet (grilled)
120g
White potatoes
100g (weigh raw)
Steamed Broccoli
100g
Calories
PROTEIN
Carbs
Fat
350kcal
27.1g
17.2g
18.2g
Snack
Food Item
Amount
85% dark chocolate
2 squares
strawberries
100g
0% greek yoghurt
100g
Calories
PROTEIN
Carbs
Fat
193kcal
12.8g
15g
9.1g