Day 1
Daily Totals
Calories
PROTEIN
Carbs
Fat
1675kcal
134.6g
163.8g
51.9g
Breakfast
Food Item
Amount
Oats
70g
Skimmed milk
300ml
Banana
1 medium
Whey protein
1 scoop
Calories
PROTEIN
Carbs
Fat
595kcal
47.1
88.2g
6.4g
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
Dark Chocolate
2 squares
Calories
PROTEIN
Carbs
Fat
291kcal
26.5g
30.6g
10.2g
Day 2
Daily Totals
Calories
PROTEIN
Carbs
Fat
1518kcal
87.2g
199g
48.4g
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
cheese
30g
olive oil
1 tbsp
Calories
PROTEIN
Carbs
Fat
515kcal
17.9g
60g
20.6g
Snack
Food Item
Amount
protein bar (quest bar)
1
Apple
1 medium
Calories
PROTEIN
Carbs
Fat
252kcal
21.3g
47g
7g
Day 3
Daily Totals
Calories
PROTEIN
Carbs
Fat
1684kcal
118.7g
147.2g
75.7g
Breakfast
Food Item
Amount
wholewheat bread
2 slices
peanut butter
25g
apple
1 medium
Whey protein
1 scoop
Calories
PROTEIN
Carbs
Fat
483kcal
35.3g
55.8g
16.3g
Lunch
Food Item
Amount
salad bowl (cucumbers, salad, tomatoes, etc)
medium serving
chicken breast slices
150g
red kidney beans
200g
Olive oil
1 tbsp
Calories
PROTEIN
Carbs
Fat
440kcal
46g
31.4g
13.1g
Dinner
Food Item
Amount
Beef Steak (Fillet/sirloin)
100g
white potatoes
200g (weigh raw)
Steamed Broccoli
100g
avacado
1/2
Calories
PROTEIN
Carbs
Fat
452kcal
28.2g
43g
22.1g
Snack
Food Item
Amount
85% dark chocolate
2 squares
strawberries
100g
0% greek yoghurt
100g
almonds
30g
Calories
PROTEIN
Carbs
Fat
309kcal
9.2g
17g
24.2g
Day 4
Daily Totals
Calories
PROTEIN
Carbs
Fat
1535kcal
147.6g
147.6g
39g
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
Wholewheat bread
2 slices
Chicken breast with light seasoning
100g (grilled)
Mixed salad
Medium serving
Calories
PROTEIN
Carbs
Fat
333kcal
35g
25g
7.3g
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
Protein bar (grenade bar)
1 bar
Calories
PROTEIN
Carbs
Fat
402kcal
47.3g
39.8g
9.2g
Day 5
Daily Totals
Calories
PROTEIN
Carbs
Fat
1518kcal
87.2g
199.9g
48.4g
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
cheese
30g
olive oil
1 tbsp
Calories
PROTEIN
Carbs
Fat
515kcal
17.9g
60g
20.6g
Snack
Food Item
Amount
Protein bar (quest bar)
1
Apple
1 medium
Calories
PROTEIN
Carbs
Fat
252kcal
21.3g
47g
7g