3000 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 Hybrid Whey
2 Scoop
Total
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
Vantage Hybrid Whey
Total
7.00pm Dinner
Calories
Protein(g)
Carbohydrate(g)
Fat(g)
Salmon Fillets
200g
360
40
0
22
Vegetables
250g
95
2
18
1
New Potatoes
200g
186
5
41
0
Total
641
47
59
23
Daily Total
Calories
Protein(g)
Carbohydrate(g)
Fat(g)
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 x calories to give you scope to add more food to each area if needed.
