Day 1
Daily Totals
Calories
PROTEIN
Carbs
Fat
3026kcal
181.4g
220.3g
93.5g
Breakfast
Food Item
Amount
Alpen
80g
greek yoghurt (full fat)
350g
nut and raisin mix
30g
skimmed milk
200ml
Calories
PROTEIN
Carbs
Fat
790kcal
54g
92g
32.7g
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
771kcal
70g
50g
24.6g
Dinner
Food Item
Amount
Salmon fillet (grilled)
120g
Medium sized sweet potato (palm size)
250g
Steamed veggies (broccoli, etc)
100g
Calories
PROTEIN
Carbs
Fat
520kcal
29g
50g
18.1g
Snack #1
Food Item
Amount
Whey protein
1 scoops
Apple
1 medium
pine nuts
1 serving (25g)
Calories
PROTEIN
Carbs
Fat
360kcal
28.4g
28.3g
18.1g
Snack #2
Food Item
Amount
banana
1 medium
rice cakes
4
peanut butter (or any other nut butter)
50g
Calories
PROTEIN
Carbs
Fat
585kcal
18.5g
65g
26.7g
Day 2
Daily Totals
Calories
PROTEIN
Carbs
Fat
3001kcal
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
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 3
Daily Totals
Calories
PROTEIN
Carbs
Fat
3037kcal
210.7g
334.9g
88.7g
Breakfast
Food Item
Amount
Oats
100g
Skimmed milk
300ml
banana
1 medium
Whey protein
1 scoop
Calories
PROTEIN
Carbs
Fat
755kcal
52.3g
108.8g
8.3g
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)
200g (cooked)
olive oil
1 tbsp
Calories
PROTEIN
Carbs
Fat
892kcal
70.3g
81.8g
24.3g
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
brazil nuts
50g
salad mix (tomatoes, salad, cucumbers, etc)
medium serving
Calories
PROTEIN
Carbs
Fat
500kcal
9.1g
48.1g
33.4g
Day 4
Daily Totals
Calories
PROTEIN
Carbs
Fat
2933kcal
211.6g
296.1g
87.9g
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 bun
2
lean beef patty (90% lean)
300g
cheese slices
2
Calories
PROTEIN
Carbs
Fat
1230kcal
100g
90.8g
50g
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
yoghurt (flavour of choice)
1 pot
Calories
PROTEIN
Carbs
Fat
379kcal
27.1g
63g
11.5g
Day 5
Daily Totals
Calories
PROTEIN
Carbs
Fat
2963kcal
192.9g
365.5g
75.1g
Breakfast
Food Item
Amount
Oats
100g
Skimmed milk
300ml
banana
1 medium
Whey protein
1 scoop
Calories
PROTEIN
Carbs
Fat
755kcal
52.3g
108.8g
8.3g
Lunch
Food Item
Amount
Wholewheat pita
2
tuna (chunks in brine)
100g
lettuce, tomatoes, cucumbers
Medium serving
banana
1 medium
Calories
PROTEIN
Carbs
Fat
550kcal
38.3g
95g
3.7g
Dinner
Food Item
Amount
chicken breast with light seasoning
200g (grilled)
Steamed Veggies (Broccoli, Etc)
100g
rice (brown or white)
200g (cooked)
olive oil
1 tbsp
Calories
PROTEIN
Carbs
Fat
892kcal
70.3g
81.8g
24.3g
Snack #1
Food Item
Amount
Whey protein
1 scoops
Apple
1 medium
85% dark chocolate
4 squares
Calories
PROTEIN
Carbs
Fat
397kcal
25.7g
33.9g
19.4g
Snack #2
Food Item
Amount
orange
2 medium
brazil nuts
30g
Calories
PROTEIN
Carbs
Fat
369kcal
6.3g
46g
19.4g