Diet for 

Tatiana Zwalve

Jul 19, 2020

Training day

Meal 1 @

0630

Oats plain (Quaker)

Whey Protein

Milk full cream

Peanut butter (Creamy)

Apple

75

30

200

30

1

0

Grams

Grams

Milliliters

Grams

Apple

Meal 2 @

0930

Rice crackers

Peanut butter (Creamy)

Banana (Large)

40

45

1

0

0

0

Grams

Grams

Banana

Meal 3 @

1230

Chicken breast, White fish, Shrimp or Turkey breast

Whole wheat pitta wrap

Cranberries

Rice (White)

125

1

100

100

0

0

Grams

Wrap

Grams

Meal 4 @

1530

Nada flavored Greek Drinking Yogurt (lu lu)

Orange juice

350

350

0

0

0

0

Milliliters

Millilitres

Meal 5 @

1830

Chicken breast, White fish, Shrimp or Turkey breast

Rice (White)

Vegtables (Steamed)

125

125

100

0

0

0

Grams

Grams

Grams

Meal 6 @

2130

Greek yogurt (Fage 0% fat yogurt)

Chocolate (Dark 70% cocoa)

Whey (Myprotein Impact Whey Isolate)

Almonds

175

30

30

30

0

0

Grams

Grams

Grams

Grams

Meal 7 @

0

0

0

0

0

0

Meal 8 @

0

0

0

0

0

0

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