Circa 1800kcal per day
| 8.00am Breakfast |
Amount |
Calories |
Protein (grams) |
Carbohydrate (grams) |
Fat (grams) |
| 1 slice whole grain bread |
32g |
80 |
3 |
15g |
0 |
| 2 poached eggs |
50g each |
146 |
12 |
0 |
10 |
| Fresh Fruit Salad (no banana) |
150g |
75 |
1.5 |
19.5 |
0 |
| |
|
|
|
|
|
| Total |
|
301 |
16.5 |
34.5 |
10 |
| 10.30am Snack |
Amount |
Calories |
Protein (grams) |
Carbohydrate (grams) |
Fat (grams) |
| Promax Diet |
1 |
228 |
37.8 |
12 |
3.5 |
| Apple |
medium |
68 |
0 |
17 |
0 |
| Total |
|
296 |
37.8 |
29 |
3.5 |
| 1.00pm Lunch |
Amount |
Calories |
Protein (grams) |
Carbohydrate (grams) |
Fat (grams) |
| Wholemeal pitta bread |
1 pitta |
81 |
3 |
15 |
1 |
| Mixed salad & spinach |
28g |
17 |
1 |
1 |
1 |
| Chicken Breast |
130g |
151 |
28 |
0 |
4 |
| 2 medium plum |
132g |
64 |
0 |
16 |
0 |
| Total |
|
313 |
32 |
32 |
6 |
| 3.30pm Snack |
Amount |
Calories |
Protein (grams) |
Carbohydrate (grams) |
Fat (grams) |
| Banana medium |
1 (108g) |
105 |
1 |
27 |
0 |
| Promax Diet Bar |
1 |
208 |
20.8 |
19.2 |
5.5 |
| Total |
|
313 |
21.8 |
46.2 |
5.5 |
| 6.00pm Dinner |
Amount |
Calories |
Protein (grams) |
Carbohydrate (grams) |
Fat (grams) |
| Skinless chicken breast |
130 grams |
151 |
28 |
0 |
4 |
| Brown Rice |
100g cooked |
111 |
3 |
23 |
0 |
| Mixed veg |
250 grams |
95 |
2 |
18 |
1 |
| Total |
|
357 |
33 |
41 |
5 |
| 8pm Snack |
Amount |
Calories |
Protein (grams) |
Carbohydrate (grams) |
Fat (grams) |
| Promax |
1 scoop |
120 |
24.3 |
2.04 |
2.04 |
| Banana medium |
1 (108g) |
105 |
1 |
27 |
0 |
| Total |
|
225 |
24.4 |
29.4 |
2.04 |
| Daily Total |
Calories |
Protein (grams) |
Carbohydrate (grams) |
Fat (grams) |
| Total |
1805 |
165.5 |
182.7 |
30 | 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).
|
