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Diet for 

Roland Pretorius

Sep 8, 2019

Training day

Meal 1 @

0700

Oats plain (Quaker)

Whey Protein

Rice krispie bar (Kelloggs)

50

30

1

0

0

0

Grams

Grams

Bar

Meal 2 @

Post workout

Rice krispies (Kelloggs)

Whey Protein

45

30

0

0

0

0

Grams

Grams

Meal 3 @

1230

Chicken breast (Skinless, boneless) or Tuna in Water (1 can)

Tortilla wrap corn

Salsa

Pineapple

100

1

40

100

0

0

Grams

Wrap

Grams

Grams

Meal 4 @

1530

Apple

Almonds

1

20

0

0

0

0

Apple

Grams

Meal 5 @

Beef Tenderloin or Salmon

Vegtables (Steamed)

Pineapple

175

100

50

0

0

0

Grams

Grams

Grams

Meal 6 @

Berries mixed

100

0

0

0

0

0

Grams

Meal 7 @

0

0

0

0

0

0

Meal 8 @

0

0

0

0

0

0