Diet for 

Nicola O'Donoghue

Dec 6, 2020

Training day

Meal 1 @

0730

Oats plain (Quaker)

Whey Protein

Blueberries

45

20

70

0

0

0

Grams

Grams

Grams

Meal 2 @

1000

Strawberries

125

0

0

0

0

0

Grams

Meal 3 @

1300

Chicken Breast or Tuna in Water (1 can)

Salad (No dressing)

Tortilla wrap corn

Salsa

2

80

2

75

0

0

Grams

Grams

Wrap

Grams

Meal 4 @

Pre workout

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

Vegtables (Steamed)

125

150

0

0

0

0

Grams

Grams

Meal 5 @

Pre bed

Greek yogurt (Fage 0% fat yogurt)

Whey Protein

Chocolate (Dark 70% cocoa)

Berries mixed

150

30

20

50

0

0

Grams

Grams

Grams

Grams

Meal 6 @

0

0

0

0

0

0

Meal 7 @

0

0

0

0

0

0

Meal 8 @

0

0

0

0

0

0

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