Meal 1 @

0700

Egg (Whole)

Egg (white)

Melon

Coffee (Black)

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1

4

100

1

0

0

Eggs

Eggs

Grams

Per serving

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Meal 2 @

1000

Rice crackers

Peanut butter (Crunchy)

Kiwi fruit

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20

20

1

0

0

0

Grams

Grams

Kiwi fruit

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Meal 3 @

1330

Chicken Breast or Tuna in Water (1 can)

Tortilla wrap corn

Salad (No dressing)

Salsa

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75

1

100

25

0

0

Grams

Wrap

Grams

Grams

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Meal 4 @

Pre workout

Wheatabix (Kelloggs)

Whey Protein

Water

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​

40

25

200

0

0

0

Grams

Grams

Millilitres

Millilitres

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Meal 5 @

Post workout

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

Rice (White)

Vegtables (Steamed)

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100

85

100

0

0

0

Grams

Grams

Grams

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Meal 6 @

Pre bed

Greek yogurt (Fage 0% fat yogurt)

Whey Protein

Chocolate (Dark 70% cocoa)

Raspberries

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​

150

20

10

10

0

0

Grams

Grams

Grams

Grams

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​

Meal 7 @

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​

​

​

​

​

0

0

0

0

0

0

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​

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Meal 8 @

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​

​

​

​

​

0

0

0

0

0

0

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