Day 1
Daily Totals
Calories
PROTEIN
Carbs
Fat
2701kcals
204.2g
231.9g
71.4g
Breakfast
Food Item
Amount
Oats
100g
Skimmed milk
200ml
Blueberries
200g
Whey protein
1 scoop
Calories
PROTEIN
Carbs
Fat
687kcals
49.5g
107.8g
8.8g
Lunch
Food Item
Amount
Wholewheat bread
4 slices
Chicken breast with light seasoning
200g (grilled)
Mixed salad
Medium serving
Olive oil
1 tbsp
Calories
PROTEIN
Carbs
Fat
761kcal
70g
50g
24.6g
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
Cashew nuts
40g
Calories
PROTEIN
Carbs
Fat
538kcals
55.7
39.1
19.6
Snack #2
Food Item
Amount
Protein Bar (Quest bar)
1
Banana
1 medium
Calories
PROTEIN
Carbs
Fat
285kcal
22.3g
47g
7.3g
Day 2
Daily Totals
Calories
PROTEIN
Carbs
Fat
2804kcal
228.4g
296.6g
74.6g
Breakfast
Food Item
Amount
Oats
100g
Skimmed milk
200ml
banana
1 medium
Whey protein
1 scoop
Calories
PROTEIN
Carbs
Fat
678kcal
49.3g
103.8g
8.5g
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
almonds
40g
Calories
PROTEIN
Carbs
Fat
549kcal
50.8g
31.4g
24.4g
Snack #2
Food Item
Amount
orange
2 medium
greek yoghurt (strawberry)
300g
salad mix (tomatoes, salad, cucumbers, etc)
medium serving
Calories
PROTEIN
Carbs
Fat
460kcal
29g
53.4g
15.4g
Day 3
Daily Totals
Calories
PROTEIN
Carbs
Fat
2717kcal
172.9g
294.6g
101.3g
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
60g
lean mince
150g
Calories
PROTEIN
Carbs
Fat
721kcal
54.9g
60g
26.7g
Snack
Food Item
Amount
protein bar (quest bar)
1
Apple
1 medium
almonds
40g
Calories
PROTEIN
Carbs
Fat
503kcal
29.8g
49.8g
29.4g
Day 4
Daily Totals
Calories
PROTEIN
Carbs
Fat
2794kcal
183.9g
195.7g
53.3g
Breakfast
Food Item
Amount
shreddies
100g
Skimmed milk
250ml
strawberries
300g
Whey protein
1 scoop
Calories
PROTEIN
Carbs
Fat
720kcal
36.6g
82.3g
8.3g
Lunch
Food Item
Amount
Wholewheat bread
4 slices
Chicken breast with light seasoning
200g (grilled)
Mixed salad
Medium serving
Olive oil
1 tbsp
Calories
PROTEIN
Carbs
Fat
761kcal
70g
50g
24.6g
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 5
Daily Totals
Calories
PROTEIN
Carbs
Fat
2701kcals
204.2g
231.9g
71.4g
Breakfast
Food Item
Amount
Oats
100g
Skimmed milk
200ml
Blueberries
200g
Whey protein
1 scoop
Calories
PROTEIN
Carbs
Fat
687kcals
49.5g
107.8g
8.8g
Lunch
Food Item
Amount
Wholewheat bread
4 slices
Chicken breast with light seasoning
200g (grilled)
Mixed salad
Medium serving
Olive oil
1 tbsp
Calories
PROTEIN
Carbs
Fat
761kcal
70g
50g
24.6g
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
Cashew nuts
40g
Calories
PROTEIN
Carbs
Fat
538kcals
55.7
39.1
19.6
Snack #2
Food Item
Amount
Protein Bar (Quest bar)
1
Banana
1 medium
Calories
PROTEIN
Carbs
Fat
285kcal
22.3g
47g
7.3g