8.00am Breakfast Amount Calories Protein (g) Carbohydrate (g) Fat (g)
Crunchy nut corn flakes 75 g 293 5 62 3
Skimmed milk 200 ml 68 7 10 0
Wholegrain bread 2 slices 134 7 23 2
Butter 15 g 109 0 0 12
Promax 1 scoop 120 23 2.04 2.07
Total 724 42 97.04 19.07
10.00am Snack Amount Calories Protein (g) Carbohydrate (g) Fat (g)
Progain 2 scoops 453 32.4 68.4 10.2
Total 453 32.4 68.4 10.2
12.00am Snack Amount Calories Protein (g) Carbohydrate (g) Fat (g)
Promax Meal bar 1 206 21.6 17 5.7
Progain 2 scoops 453 32.4 68.4 10.2
Total 659 54 85.4 15.9
2.00pm 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
Total 454 53 47 8
4.00pm Snack Amount Calories Protein (g) Carbohydrate (g) Fat (g)
Cashew nuts 25 g 175 3 1 18
Progain 2 scoops 453 32.4 68.4 10.2
Total 628 35.4 69.4 28.2
6.00pm 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
Total 634 53 62 19
8.00pm 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)
4236 296.8 531.24 118.37
Note: Return to diet plans

The Meal Plans are sample diets only, and should form part of a healthy balanced diet that provides a number of foods and nutrients.