8.00am Breakfast | Amount | Calories | Protein(g) | Carbohydrate(g) | Fat(g) |
Porridge | 90 g | 267 | 9 | 54 | 2 |
Skimmed milk | 200 ml | 68 | 7 | 10 | 0 |
Vantage Mass Gainer | 70g | 334 | 32 | 28 | 9 |
Total | 669 | 48 | 92 | 11 | |
10.30am Snack | Amount | Calories | Protein(g) | Carbohydrate(g) | Fat(g) |
Vantage Mass Gainer | 70g | 334 | 32 | 28 | 9 |
Cashew Nuts | 20g | 140 | 2 | 1 | 14 |
Total | 474 | 34 | 29 | 23 | |
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 Mass Gainer | 70g | 334 | 32 | 28 | 9 |
Total | 654 | 78 | 52 | 15 | |
3.30pm Snack | Amount | Calories | Protein(g) | Carbohydrate(g) | Fat(g) |
Vantage Mass Gainer | 70g | 344 | 32 | 28 | 9 |
Cashew Nuts | 20g | 140 | 2 | 1 | 14 |
Total | 484 | 34 | 29 | 23 | |
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 Mass Gainer | 70g | 344 | 32 | 28 | 9 |
Total | |||||
7.00pm Dinner | Calories | Protein(g) | Carbohydrate(g) | Fat(g) | |
Cheddar Cheese | 80g | 209 | 25 | 0 |
12 |
Baked Potato | 350g | 256 | 7 | 55 | 1 |
Baked Beans | Tin | 154 | 10 | 28 | 0 |
Total | 692 | 44 | 99 | 13 | |
Daily Total |
Calories | Protein(g) | Carbohydrate(g) | Fat(g) | |
3317 | 270 | 329 | 94 |
Note: