Day 1
Daily Totals
Calories
PROTEIN
Carbs
Fat
2365kcal
213.7g
210.5g
82.2g
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
salad bowl (cucumbers, salad, tomatoes, etc)
medium serving
Chicken breast slices
300g
red kidney beans
200g
Olive oil
1 tbsp
Calories
PROTEIN
Carbs
Fat
610kcal
84g
31.8g
15.5g
Dinner
Food Item
Amount
wholewheat pasta
80g (weigh uncooked)
tomato sauce
100g
cheese
60g
lean mince
300g
Calories
PROTEIN
Carbs
Fat
912kcal
84.9g
60g
34g
Snack
Food Item
Amount
protein bar (quest bar)
1
Apple
1 medium
brazil nuts
30g
Calories
PROTEIN
Carbs
Fat
449kcal
25.6g
50.7g
26.9g
Day 2
Daily Totals
Calories
PROTEIN
Carbs
Fat
2437kcal
203.3g
249g
64.6g
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
200g (grilled)
Steamed Veggies (Broccoli, Etc)
100g
rice (brown or white)
80g (cooked)
olive oil
1 tbsp
Calories
PROTEIN
Carbs
Fat
737kcal
67g
48g
24g
Snack #1
Food Item
Amount
Whey protein
2 scoops
Apple
1 medium
85% dark Chocolate
4 squares
Calories
PROTEIN
Carbs
Fat
510kcal
46.7g
36.2g
20.4g
Snack #2
Food Item
Amount
orange
2 medium
whole egg
3 medium
salad mix (tomatoes, salad, cucumbers, etc)
medium serving
Calories
PROTEIN
Carbs
Fat
366kcal
18g
42g
13.4g
Day 3
Daily Totals
Calories
PROTEIN
Carbs
Fat
2386kcal
147.8g
153.4g
64.2g
Breakfast
Food Item
Amount
alpen
70g
greek yoghurt (full fat)
250g
Nut and raison mix
30g
Calories
PROTEIN
Carbs
Fat
640kcal
35.5g
65g
26.5g
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
298kcal
48.3g
28.4g
2g
Snack #2
Food Item
Amount
rice cakes
4
peanut butter (or any other nut butter)
50g
Banana
1 medium
Calories
PROTEIN
Carbs
Fat
585kcal
18.5g
65g
26.7g
Day 4
Daily Totals
Calories
PROTEIN
Carbs
Fat
2437kcal
203.3g
249g
64.6g
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, tomato, 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
200g (grilled)
Steamed Veggies (Broccoli, Etc)
100g
rice (brown or white)
80g (cooked)
olive oil
1 tbsp
Calories
PROTEIN
Carbs
Fat
737kcal
67g
48g
24g
Snack #1
Food Item
Amount
Whey protein
2 scoops
Apple
1 medium
85% dark chocolate
4 squares
Calories
PROTEIN
Carbs
Fat
510kcal
46.7g
36.2g
20.4g
Snack #2
Food Item
Amount
orange
2 medium
whole egg
3 medium
salad mix (tomatoes, salad, cucumbers, etc)
medium serving
Calories
PROTEIN
Carbs
Fat
366kcal
18g
42g
13.4g
Day 5
Daily Totals
Calories
PROTEIN
Carbs
Fat
2499kcal
162.7g
294.1g
75.6g
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
30
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
Almonds
25g
Calories
PROTEIN
Carbs
Fat
402kcal
26.6g
49.3g
12.3g