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.
