Circa 1200kcal per day diet.

8.00am Breakfast Amount Calories Protein (grams) Carbohydrate (grams) Fat (grams)
Bran Flakes 60 grams 192 6 39 1
Skimmed milk 150 ml 51 5 9 0
Promax omitted          
Total   243 11 48 1
10.30am Snack Amount Calories Protein (grams) Carbohydrate (grams) Fat (grams)
Promax Diet Bar 1 208 20.8 19.2 5.5
1.00pm Lunch Amount Calories Protein (grams) Carbohydrate (grams) Fat (grams)
Wholegrain bread 2 slices 134 7 23 2
Mayonnaise (low calorie) 10 grams 30 0 1 3
Tuna steak in brine (tin) 200 grams 156 39 0 1
Total   320 46 24 6
3.30pm Snack Amount Calories Protein (grams) Carbohydrate (grams) Fat (grams)
Promax 1 scoop 120 24.3 2.04 2.04
Apple medium 68 0 17 0
Total   188 24.3 19.04 2.04
6.00pm Dinner Amount Calories Protein (grams) Carbohydrate (grams) Fat (grams)
Skinless chicken breast 130 grams 151 28 0 4
Mixed vegetables 250 grams 95 2 18 1
Total   246 30 18 5
Daily Total Calories Protein (grams) Carbohydrate (grams) Fat (grams)
Total 1205 132.1 128.24 19.54

NOTE:

  • If you don't tolerate dairy products, you can substitute skimmed milk for soya or rice milk.
  • If you are on a gluten-free diet, substitute rice bread or wheat-free bread for wholegrain bread. These foods are widely available in the organic section of your local supermarket (Tesco's or Sainsbury's).