| 8.00am Breakfast | Amount | Calories | Protein (g) | Carbohydrate (g) | Fat (g) |
| Shredded Wheat bitesize | 75 g | 267 | 9 | 54 | 2 |
| Skimmed milk | 200 ml | 68 | 7 | 10 | 0 |
| Promax | 1 scoop | 120 | 23 | 2.04 | 2.07 |
| Total | 455 | 39 | 66.04 | 4.07 |
| 10.30am Snack | Amount | Calories | Protein (g) | Carbohydrate (g) | Fat (g) |
| Cashew nuts | 20 g | 140 | 2 | 1 | 14 |
| Progain | 2 scoops | 453 | 32.4 | 68.4 | 10.2 |
| Total | 593 | 34.4 | 69.4 | 24.2 |
| 1.00pm Lunch | Amount | Calories | Protein (g) | Carbohydrate (g) | Fat (g) |
| Wholegrain bread | 4 slices | 268 | 14 | 46 | 4 |
| Mayonnaise (low calorie) | 10 g | 30 | 0 | 1 | 3 |
| Tuna steak in brine (tin) | 200 g | 156 | 39 | 0 | 1 |
| Promax Meal bar | 1 | 206 | 21.6 | 17 | 5.7 |
| Total | 660 | 74.6 | 64 | 13.7 |
| 3.30pm Snack | Amount | Calories | Protein (g) | Carbohydrate (g) | Fat (g) |
| Cashew nuts | 20 g | 140 | 2 | 1 | 14 |
| Progain | 2 scoops | 453 | 32.4 | 68.4 | 10.2 |
| Total | 593 | 34.4 | 69.4 | 24.2 |
| 5.00pm Snack | Amount | Calories | Protein (g) | Carbohydrate (g) | Fat (g) |
| Tortilla wraps | 2 | 342 | 9 | 61 | 7 |
| Mayonnaise (reduced calorie) | 20 g | 60 | 0 | 1 | 6 |
| Skinless chicken breast (grilled) | 200 g | 232 | 44 | 0 | 6 |
| Promax Meal bar | 1 | 206 | 21.6 | 17 | 5.7 |
| Total | 840 | 74.6 | 79 | 24.7 |
| 7.00pm Dinner | Amount | Calories | Protein (g) | Carbohydrate (g) | Fat (g) |
| Spaghetti bolognese | 684 | 27 | 102 | 18 | |
| Total | 684 | 27 | 102 | 18 |
| Daily Total | Calories | Protein (g) | Carbohydrate (g) | Fat (g) | |
| 3825 | 284 | 449.84 | 108.87 |