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

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.