Meal 1 @

​

Egg (Whole)

Egg (white)

Grapes

Whole wheat bread (medium sized slice)

​

​

1

5

80

2

0

0

Eggs

Eggs

Grams

Slice

​

​

Meal 2 @

​

Chicken, Turkey, Shrimp, White Fish, Low fat mince

Vegtables (Steamed)

Salad (No dressing)

Rice (White)

​

​

150

75

50

225

0

0

Grams

Grams

Grams

Grams

​

​

Meal 3 @

​

Chicken, Turkey, Shrimp, White Fish, Low fat mince

Vegtables (Steamed)

Rice (White)

​

​

​

150

100

200

0

0

0

Grams

Grams

Grams

​

​

​

Meal 4 @

Pre workout

Oats plain (Quaker)

Whey (Myprotein Impact Whey Isolate)

​

​

​

​

100

30

0

0

0

0

Grams

Grams

​

​

​

​

Meal 5 @

Post workout

Chicken, Turkey or Low Fat Mince

Rice (White)

Vegtables (Steamed)

​

​

​

150

275

100

0

0

0

Grams

Grams

Grams

​

​

​

Meal 6 @

​

Egg (Whole)

Strawberries

​

​

​

​

3

75

0

0

0

0

Eggs

Grams

​

​

​

​

Meal 7 @

​

​

​

​

​

​

​

0

0

0

0

0

0

​

​

​

​

​

​

Meal 8 @

​

​

​

​

​

​

​

0

0

0

0

0

0

​

​

​

​

​

​