| 8.00am Breakfast |
Amount |
Calories |
Protein (grams) |
Carbohydrate (grams) |
Fat (grams) |
| Porridge (quaker instant) |
28g (1 pkt) |
103 |
4 |
18 |
0 |
| Skimmed milk |
200ml |
68 |
6.6 |
12 |
0 |
| Promax |
1 scoop |
120 |
24.3 |
2.04 |
2.04 |
| Total |
|
291 |
34.9 |
32.04 |
2.04 |
| 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) |
| Wholegrain bread |
2 slices |
160 |
6 |
30 |
2 |
| Mixed salad & spinach |
28g |
17 |
1 |
1 |
1 |
| Chicken Breast |
130g |
151 |
28 |
0 |
4 |
| 1 medium plum |
66g |
32 |
0 |
8 |
0 |
| Total |
|
360 |
35 |
39 |
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) |
| Salmon fillet |
130 grams |
273 |
37.5 |
0 |
12 |
| Brown Rice |
50g cooked |
55.5 |
1.5 |
11.5 |
0 |
| Mixed veg |
250 grams |
95 |
2 |
18 |
1 |
| Total |
|
423 |
41 |
29.5 |
13 |
| 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 |
25.3 |
29.04 |
2.04 |
| Daily Total |
Calories |
Protein (grams) |
Carbohydrate (grams) |
Fat (grams) |
| Total |
1908 |
195.8 |
204.78 |
32.08 | 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).
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