Day 1
Daily Totals
Calories
PROTEIN
Carbs
Fat
2131kcal
130.9g
126.8g
82.1g
Breakfast
Food Item
Amount
aplen
45g (1 serving)
greek yoghurt
350g
nut and raison mix
30g
Calories
PROTEIN
Carbs
Fat
648kcal
42g
52g
29.8g
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 scoop
Apple
1 medium
BrazilNuts 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)
25g
Calories
PROTEIN
Carbs
Fat
345kcal
9.9g
45g
12.3g
Day 2
Daily Totals
Calories
PROTEIN
Carbs
Fat
2002kcal
150.3g
226.2g
55.4g
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 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)
olive oil
1 tbsp
Calories
PROTEIN
Carbs
Fat
547kcal
37g
48g
19g
Snack #1
Food Item
Amount
Whey protein
1 scoop
Apple
1 medium
85% dark chocolate
4 squares
Calories
PROTEIN
Carbs
Fat
397kcal
28.7g
34.4g
19.4
Snack #2
Food Item
Amount
orange
1 medium
whole egg
2 medium
salad mix (tomatoes, salad, cucumbers, etc)
medium serving
Calories
PROTEIN
Carbs
Fat
234kcal
13g
21g
10.2g
Day 3
Daily Totals
Calories
PROTEIN
Carbs
Fat
2154kcal
148.4g
265.8g
63.5g
Breakfast
Food Item
Amount
Oats
70g
Skimmed milk
200ml
raspberries
100g
Calories
PROTEIN
Carbs
Fat
394kcal
19.2g
68g
5.8g
Lunch
Food Item
Amount
Wholewheat bun
2
lean beef patty (90% lean)
150g
cheese slices
2
Calories
PROTEIN
Carbs
Fat
904kcal
60g
90.8g
32.6g
Dinner
Food Item
Amount
wholewheat pasta
80g (weigh uncooked)
tomato sauce
100g
cheese
30g
lean mince
150g
Calories
PROTEIN
Carbs
Fat
604kcal
47.9g
60g
18.1g
Snack
Food Item
Amount
protein bar (quest bar)
1
Apple
1 medium
Calories
PROTEIN
Carbs
Fat
252kcal
21.3g
47g
7g
Day 4
Daily Totals
Calories
PROTEIN
Carbs
Fat
2166kcal
176.6g
230.2g
58.1g
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 pita
1
Chicken breast chunks
200g
lettuce, tomatoes, cucumbers
Medium serving
banana
1 medium
Calories
PROTEIN
Carbs
Fat
525kcal
58.3g
60g
4.9g
Dinner
Food Item
Amount
chicken breast with light seasoning
100g (grilled)
Steamed Veggies (Broccoli, Etc)
100g
rice (brown or white)
80g (cooked)
olive oil
1 tbsp
Calories
PROTEIN
Carbs
Fat
547kcal
37g
48g
19g
Snack #1
Food Item
Amount
Whey protein
1 scoop
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
whole egg
2 medium
salad mix (tomatoes, salad, cucumber, etc)
medium serving
Calories
PROTEIN
Carbs
Fat
253kcal
13.3g
25g
10.3g
Day 5
Daily Totals
Calories
PROTEIN
Carbs
Fat
2131kcal
130.9g
126.8g
82.1g
Breakfast
Food Item
Amount
Alpen
45g (1 serving)
greek yoghurt (full fat)
350g
Nut and raisin mix
30g
Calories
PROTEIN
Carbs
Fat
648kcal
42g
52g
29.8g
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 scoop
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)
25g
Calories
PROTEIN
Carbs
Fat
345kcal
9.9g
45g
12.3g