Day 1
Daily Totals
Calories
PROTEIN
Carbs
Fat
1534kcal
129.4g
155g
42.6g
Breakfast
Food Item
Amount
Oats
70g
Skimmed milk
200ml
Banana
1 medium
Whey protein
1 scoop
Calories
PROTEIN
Carbs
Fat
560kcal
44.1g
83.2g
6.3g
Lunch
Food Item
Amount
Wholewheat bread
2 slices
Chicken breast with light seasoning
100g (grilled)
Mixed salad
Medium serving
Olive oil
1 tbsp
Calories
PROTEIN
Carbs
Fat
433kcal
35g
25g
17.3g
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 scoops
Apple
1 medium
Calories
PROTEIN
Carbs
Fat
185kcal
24.3g
26.8g
1g
Day 2
Daily Totals
Calories
PROTEIN
Carbs
Fat
1454kcal
97.8g
178.4g
32.8g
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 (chinks 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)
150g (cooked)
Calories
PROTEIN
Carbs
Fat
519kcal
39g
68g
5.7g
Snack
Food Item
Amount
rice cakes
2
peanut butter (or any other nut butter)
15g
dark chocolate
2 squares
Calories
PROTEIN
Carbs
Fat
176kcal
5.6g
23.6g
2.3g
Day 3
Daily Totals
Calories
PROTEIN
Carbs
Fat
1509kcal
97.7g
170.6g
44.8g
Breakfast
Food Item
Amount
cheerios
30g (1 serving)
Skimmed milk
200ml
Blueberries
100g
Calories
PROTEIN
Carbs
Fat
242kcal
14.7g
53.4g
1.7g
Lunch
Food Item
Amount
whole egg
1 medium
egg whites
2
turkey breast slices
100g
wholewheat bread
2 slices
veggies (onions, tomatoes, peppers, etc)
medium serving
Calories
PROTEIN
Carbs
Fat
436kcal
38.2g
28g
8.3g
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
Whey protein
1 scoops
Apple
1 medium
Brazil Nuts
20g
Calories
PROTEIN
Carbs
Fat
316kcal
26.9g
29.2g
14.2g
Day 4
Daily Totals
Calories
PROTEIN
Carbs
Fat
1421kcal
104.2g
117.3g
59.5g
Breakfast
Food Item
Amount
wholewheat bread
2 slices
peanut butter
15g
whey protein
1 scoop
apple
1 medium
Calories
PROTEIN
Carbs
Fat
347kcal
33g
34.8g
5.6g
Lunch
Food Item
Amount
salad bowl (cucumbers, salad, 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
avocado
1/2
Calories
PROTEIN
Carbs
Fat
511kcal
29.1g
26.2g
32.9g
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
Day 5
Daily Totals
Calories
PROTEIN
Carbs
Fat
1544kcal
107.2g
199.9g
43.4g
Breakfast
Food Item
Amount
Oats
40g
Skimmed milk
200ml
raspberries
100g
Calories
PROTEIN
Carbs
Fat
278kcal
15.2g
48g
3.8g
Lunch
Food Item
Amount
Wholewheat bun
1
lean beef patty (90% lean)
85g
cheese slices
1
Calories
PROTEIN
Carbs
Fat
473kcal
32.8g
44.9g
17g
Dinner
Food Item
Amount
wholewheat pasta
80g (weigh uncooked)
tomato sauce
100g
lean mince
100g
cheese
30g
Calories
PROTEIN
Carbs
Fat
541kcal
37.9g
60g
15.6g
Snack
Food Item
Amount
protein bar (quest bar)
1
Apple
1 medium
Calories
PROTEIN
Carbs
Fat
252kcal
21.3g
47g
7g