2500 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 | 2 Scoop | 234 | 48 | 3.3 | 3.12 |
| Total | 234 | 48 | 3.3 | 3.12 | |
| 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 |
| Vantage Protein Shake | 1 Scoop | 117 | 24 | 1.65 | 1.56 |
| Total | 437 | 70 | 25.65 | 7.56 | |
| 3.30pm Snack | Amount | Calories | Protein(g) | Carbohydrate(g) | Fat(g) |
| Vantage Mass Gainer | 70g | 344 | 32 | 28 | 9 |
| Total | 344 | 32 | 28 | 9 | |
| 5.00pm Meal | Amount | Calories | Protein(g) | Carbohydrate(g) | Fat(g) |
| Wholegrain Bread | 2 Slices | 134 | 7 | 23 | 2 |
| Salad Cream Light (Optional) | 20 g | 47 | 0 | 3 | 4 |
| Skinless Chicken Breast | 130g | 151 | 28 | 0 | 4 |
| Total | 332 | 35 | 26 | 10 | |
| 7.00pm Dinner | Calories | Protein(g) | Carbohydrate(g) | Fat(g) | |
| Sirloin Steak | 200g | 330 | 52 | 0 |
12 |
| Baked Potato | 350g | 256 | 7 | 55 | 1 |
| Total | 586 | 59 | 55 | 13 | |
| Daily Total |
Calories | Protein(g) | Carbohydrate(g) | Fat(g) | |
| 2293 | 279 | 187.60 | 45.24 |
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 2293 calories to give you scope to add more food to each area if needed.
