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) |
Tortilla Wraps | 2 | 342 | 9 | 61 | 7 |
Mayonnaise | 20 g | 60 | 0 | 1 | 6 |
Skinless Chicken Breast | 130g | 151 | 28 | 0 | 4 |
Vantage Mass Gainer | 70g | 344 | 32 | 28 | 9 |
Total | 897 | 40 | 90 | 26 | |
7.00pm Dinner | Calories | Protein(g) | Carbohydrate(g) | Fat(g) | |
Spaghetti Bolognese | 684 | 27 | 102 | 18 | |
Total | 684 | 27 | 130 | 27 | |
Daily Total |
Calories | Protein(g) | Carbohydrate(g) | Fat(g) | |
3862 | 261 | 422 | 125 |
Note: