Day 1
Daily Totals
Calories
PROTEIN
Carbs
Fat
2282kcal
139.9g
146.8g
86.2g
Breakfast
Food Item
Amount
alpen
60g
skimmed milk
200ml
nut and rasin mix
30g
Greek Yoghurt (Full Fat)
350g
Calories
PROTEIN
Carbs
Fat
799kcal
51g
72g
33.9g
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
52g
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
2135kcal
150.3g
246.4g
66.4g
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
quest bar
1
Apple
1 medium
85% dark chocolate
4 squares
Calories
PROTEIN
Carbs
Fat
484kcal
24.7g
54.6g
27.4g
Snack #2
Food Item
Amount
orange
1 medium
whole egg
3 medium
salad mix (tomatoes, salad, cucumber, etc)
medium serving
Calories
PROTEIN
Carbs
Fat
280kcal
17g
21g
13.2g
Day 3
Daily Totals
Calories
PROTEIN
Carbs
Fat
2349kcal
157.4g
291.8g
70.3g
Breakfast
Food Item
Amount
Oats
100g
Skimmed milk
300ml
raspberries
100g
Calories
PROTEIN
Carbs
Fat
589kcal
28.2g
94g
12.6g
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 #1
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
2120kcal
107.6g
185.8g
54.7g
Breakfast
Food Item
Amount
crunchy nut
60g
Skimmed milk
300ml
nut and rasin mix
30g
apple
1 medium
Calories
PROTEIN
Carbs
Fat
615kcal
19.3g
99g
18g
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)
200g
Steamed veggies (broccoli, etc)
100g
Calories
PROTEIN
Carbs
Fat
430kcal
29g
35g
18.4g
Snack #1
Food Item
Amount
Whey protein
2 scoops
Apple
1 medium
Calories
PROTEIN
Carbs
Fat
185kcal
24.3g
26.8g
1g
Snack #2
Food Item
Amount
rice cakes
2
peanut butter (or any other nut butter)
25g
grenade carb killa
1
Calories
PROTEIN
Carbs
Fat
457kcal
31.6g
33.5g
20g
Day 5
Daily Totals
Calories
PROTEIN
Carbs
Fat
2349kcal
157.4g
291.8g
70.3g
Breakfast
Food Item
Amount
Oats
100g
Skimmed milk
300ml
raspberries
100g
Calories
PROTEIN
Carbs
Fat
589kcal
28.2g
94g
12.6g
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