Pick any one of the following. Our choices are often high in carbohydrate. Try and add in 20-30g of protein and some fibre.
| Breakfast | Lunch | Evening Meal | Snacks |
|
Poached eggs on wholemeal toast with avocado (2 eggs, 2 toast, 1 avocado )
529 kcal| Carbs 42g | Protein 22g | Fat 28g |
Quinoa Nicoise (tuna with green beans)
395 kcal| Carbs 10g | Protein 54g | Fat 13g |
Seasoned Chicken with Mediterranean Vegetables and Cous Cous
448 kcal| Carbs 39g | Protein 57g | Fat 12g |
Large handful of mixed nuts, raisins and sultanas
40g 209 kcal| Carbs 14g | Protein 8g | Fat 13g |
|
Pineapple, banana and coconut smoothie (1 banana, cup of pineapple, 300ml coconut milk)
432 kcal| Carbs 40g | Protein 21g | Fat 24g |
Tuna Salad and a wholemeal pitta bread (150g tuna chunks, 1 pitta)
351 kcal| Carbs 31g | Protein 44g | Fat 2g |
Sesame seared tuna with butternut squash (204g Tuna fillet, 200g Butternut squash)
349 kcal| Carbs 27g | Protein 25g | Fat 1g |
Banana Protein Pancakes (1 small banana, 120g sweet potato, ½ serving of Progain – serves 4)
398 kcal| Carbs 52g | Protein 32g | Fat 6g |
|
Omelette with tomato and cottage cheese (3 eggs)
341 kcal| Carbs 5g | Protein 33g | Fat 21g |
Smoked salmon and cream cheese bagel (strips of salmon, 1 sesame bagel )
440 kcal| Carbs 63g | Protein 19g | Fat 15g |
Chicken and Prawn Paella (400g)
453 kcal| Carbs 74g | Protein 25g | Fat 5g |
Peanut butter & banana cracker
248 kcal| Carbs 9g | Protein 14g | Fat 17g |
|
Porridge with Progain added (semi-skimmed milk, ½ serving of Progain)
445 kcal| Carbs 88g | Protein 42g | Fat 13g |
Chicken salad with in a wholemeal wrap (100g chicken)
391 kcal| Carbs 37g | Protein 38g | Fat 11g |
Salmon Steak with mixed vegetables and potatoes (100g salmon, 160g veg, 200g new potatoes)
452 kcal| Carbs 44g | Protein 35g | Fat 15g |
Protein Flapjacks (45g peanut butter, 50g oats)
275 kcal| Carbs 33g | Protein 15g | Fat 9g |
|
Scrambled eggs on Seeded toast (2 eggs, 2 Toast)
306 kcal| Carbs 23g | Protein 19g | Fat 14g |
Wholemeal pitta’s with chicken (2 pitta’s, 100g chicken) and mixed salad
410 kcal| Carbs 56g | Protein 37g | Fat 3g |
Chicken and peanut stir fry (100g Chicken, 160g stir fry veg, 100g egg noodles, 60g peanut sauce)
486 kcal| Carbs 42g | Protein 40g | Fat 17g |
Skimmed milk (300ml) with Progain (1/2 serving)
439 kcal| Carbs 57g | Protein 36g | Fat 5g |