Day 1
Daily Totals
Calories
PROTEIN
Carbs
Fat
1927kcal
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
47.1g
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 #1
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
Snack #2
Food Item
Amount
Apple
1 Medium
Protein bar (quest bar)
1
Calories
PROTEIN
Carbs
Fat
252kcal
21.3g
47g
7g
Day 2
Daily Totals
Calories
PROTEIN
Carbs
Fat
1869kcal
117.6g
126.8g
67.7g
Breakfast
Food Item
Amount
Alpen
45g (1 serving)
greek yoghurt (full fat)
250g
raspberries
100g
Calories
PROTEIN
Carbs
Fat
450kcal
28.7g
52g
15.4g
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 #1
Food Item
Amount
Whey protein
1 scoops
Apple
1 medium
Brazil nuts
25g
Calories
PROTEIN
Carbs
Fat
349kcal
27.9g
29.8g
17g
Snack #2
Food Item
Amount
banana
1 medium
rice cakes
2
peanut butter (or any other nut butter)
15g
Calories
PROTEIN
Carbs
Fat
281kcal
6.9g
48.6g
2.6g
Day 3
Daily Totals
Calories
PROTEIN
Carbs
Fat
1791kcal
109.2g
128.2g
39g
Breakfast
Food Item
Amount
cheerios
30g (1 serving)
Skimmed milk
200ml
blueberries
100g
wholewheat bread
2 slices
Calories
PROTEIN
Carbs
Fat
380kcal
19.7g
78.4g
4g
Lunch
Food Item
Amount
whole egg
1 medium
egg whites
4
turkey breaste slices
100g
veggies (onions, tomatoes, peppers, etc)
medium serving
Calories
PROTEIN
Carbs
Fat
312kcal
39.2g
3g
6g
Dinner
Food Item
Amount
Salmon fillet (grilled)
120g
Medium sized sweet potato (palm size)
100g
Steamed veggies (broccoli, etc)
100g
olive oil
1 tbsp
Calories
PROTEIN
Carbs
Fat
456kcal
26g
20g
28g
Snack #1
Food Item
Amount
Whey protein
1 scoops
Apple
1 medium
Calories
PROTEIN
Carbs
Fat
185kcal
24.3g
26.8g
1g
Snack #2
Food Item
Amount
banana
1 Medium
protein bar (quest bar)
1
almonds
30g
Calories
PROTEIN
Carbs
Fat
458kcal
29.3g
53g
22.3g
Day 4
Daily Totals
Calories
PROTEIN
Carbs
Fat
1999kcal
145.6g
191.8g
39.4g
Breakfast
Food Item
Amount
Oats
70g
Skimmed milk
300ml
banana
1 medium
Whey protein
1 scoop
Calories
PROTEIN
Carbs
Fat
595kcal
47.1g
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
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 #1
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
Snack #2
Food Item
Amount
apple
1 medium
protein Bar (quest bar)
1
Calories
PROTEIN
Carbs
Fat
252kcal
21.3g
47g
7g
Day 5
Daily Totals
Calories
PROTEIN
Carbs
Fat
1749kcal
104.9g
127.4g
58.5g
Breakfast
Food Item
Amount
Oats
40g
Skimmed Milk
200ml
raspberries
100g
Calories
PROTEIN
Carbs
Fat
278kcal
15.2
48g
3.8g
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 #1
Food Item
Amount
Whey protein
1 scoops
Apple
1 medium
85% dark Chocolate
4 squares
Calories
PROTEIN
Carbs
Fat
397kcal
28.7g
34.4g
19.4g
Snack #2
Food Item
Amount
banana
1 medium
onken fat free yoghurt
small pot (150g)
Calories
PROTEIN
Carbs
Fat
285kcal
8g
45g
0.5g