Checkout the new +BATTERY energy drinks in the pre-workout section

1500 Calories

8.00am Breakfast Amount Calories Protein(g) Carbohydrate(g) Fat(g)
Porridge 60 g 192 6 39 1
Skimmed milk 150 ml 51 5 9 0
Vantage Protein Shake 1 Scoop 117 24 1.65 1.56
Total 360 35 49.65 2.56
10.30am Snack Amount Calories Protein(g) Carbohydrate(g) Fat(g)
Vantage Protein Shake 1 Scoop 117 24 1.65 1.56
Total 117 24 1.65 1.56
1.00pm Lunch Amount Calories Protein(g) Carbohydrate(g) Fat(g)
Wholegrain bread 2 slices 134 7 23 2
Mayonnaise (low calorie) 10 g 30 0 1 3
Tuna steak in brine (tin) 200 g 156 39 0 1
Total 320 46 24 6
3.30pm Snack Amount Calories Protein(g) Carbohydrate(g) Fat(g)
Vantage Protein Shake 1 Scoop 117 24 1.65 1.56
Total 117 24 1.65 1.56
6.00pm Dinner Amount Calories Protein(g) Carbohydrate(g) Fat(g)
Skinless chicken breast (grilled) 130 g 151 28 0 4
Frozen vegetables 250 g 95 2 18 1
Total 246 30 18 5
Daily Total Calories Protein(g) Carbohydrate(g) Fat(g)
1160 159 95
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Note:
  • If you don't tolerate dairy products, you can substitute skimmed milk for soya or rice milk.
  • If you are on a gluten-free diet, substitute rice bread or wheat-free bread for wholegrain bread. These foods are widely available in the organic section of your local supermarket 
  • This plan has been designed at 1160 calories to give you scope to add more food to each area if needed.