High Carb Day Totals: C250g P148g F45

Transcription

1 High Carb Day Totals: C250g P148g F45 Breakfast C59g P11g F12g 60g Organic Wafer Oats (Lidl Deleuxe) 250ml Unsweetened Almond Milk 5g Linwoods Flaxseed & Goji (teaspoon) 100g Raspberries or Blueberries (can mix 50/50) Main 1 C57g P57g F13g 150g Chicken breast (cooked weight, grilled or poached) 200g Tilda Basmati Rice (Coconut, Chilli & Lemongrass / Lime & Chilli) 200g Greens (steamed broccoli, asparagus) Main 2 C56g P33g F4.5g 150g Grilled hake (raw weight, alt: cod, whiting, plaice) 100g Carrot, parsnip & turnip mash (mash direct or homemade) 250g Sweet potato (steamed or oven roasted, no need for oil but few sprays of 1 cal if preferred) can substitute sweet potato for 300g of new baby potatoes Snack 1 C24g P3g F14g Medium Apple 17g Brazil nuts, Walnuts or Almonds Pre-workout C26g P19g F0g 170g Fage Greek Yogurt 0% Fat 150g Pineapple (fresh or tinned with juice drained) Post-workout C28g P25g F1.3g Optimum Nutrition Gold Standard Whey Medium Banana or 35g Raisins (can be consumed before, during or after training)

2 Medium Carb Day 1 Training Day Totals: C147g P222g F70 Breakfast C40g P51g F33g 7g Kerrygold butter (melted in pan) 3 Large Organic eggs (scrambled eggs) 150g Dr. Zaks liquid egg whites Large handful or 2 of spinach leaves 2 Slices wholemeal bread Main 1 C30g P52.5g F6g 150g Chicken breast (cooked weight, grilled or poached) 1 Wholemeal tortilla wrap Lettuce or spinach, cucumber, tomato (any amount) Main 2 C50g P67g F25g 7g Coconut oil 200g Fillet Steak (raw weight) 200g New baby potatoes 50g Peas 150g Asparagus spears 50g Onion Snack 1 C3g P25g F2g 35g Hydra6 protein (2 scoops) Post-workout C24g P27g F4g Optimum Nutrition Gold Standard Whey 250ml Unsweetened almond milk 200g Frozen blueberries & strawberries (sainsburys)

3 Medium Carb Day 2 Training Day Totals: C125g P199g F73 Breakfast C46g P49g F7g 100g Dr. Zaks liquid egg whites 40g Organic Oats (Lidl deluxe) 35g Hydra6 protein (2 scoops) 70g Fagé Greek Yogurt 0% Fat 80g Strawberries (alt: raspberries or blueberries) Main 1 C33g P38g F27g 200g Mixed salad (spinach, peppers, tomato (any kind) cucumber, scallions) 110g Tin tuna (drained weight, in saltwater or brine, alt: 100g chicken) 100g Avocado 100g Beetroot 75g Tilda Coconut, Chilli & Lemongrass basmati rice (or other flavour) 7g Extra virgin olive oil Main 2 C29g P47g F28g 200g Baked or grilled salmon 100g New baby potatoes 200g Broccoli Snack 1 C0g P18g F1g 60g Chicken slices (grilled, poached or good quality packet) Snack 2 C14g P22g F8g Grenade Carb Killa bar Post-workout C3g P25g F2g Protein shake (Optimum Nutrition or Grenade)

4 Low Carb Day 1 Rest Day Totals: C63g P209g F86.5 Breakfast C10g P46g F29g 7g Kerrygold butter (melted in pan) 2 Large Organic Eggs (for scrambling) 150ml Egg whites 50g Smoked salmon ribbons (added to eggs before scrambling) 40g Large handful of spinach (cooked with scrambled eggs) 200g Salad (Peppers, Cucumber, Scallions, Tomatoes) Main 1 C19g P50g F23g 150g Chicken breast (cooked weight, grilled or poached) 200g Salad (Peppers, Cucumber, Scallions, Tomatoes) 100g Avocado 100g Beetroot 20ml Reduced Fat Creamy Caesar Dressing (M&S, alt: 60 cals of any dressing Main 2 C32g P63g F24g 7g Coconut oil 200g Fillet Steak (raw weight) 150g New baby potatoes 50g Onion 100g Asparagus spears 50g Mushrooms Snack 1 C1g P13g F1g 17g Hydra6 protein (1 scoops) Snack 2 C0g P15g F1g 50g Chicken breast (cooked weight, grilled or poached or packet)

5 Snack 3 C1g P22g F8.5g Grenade Carb Killa Dark Mint Choc (Other flavours have slightly different macros) Shopping List Porridge oats 500ml Unsweetened Almond milk Flaxseed 180g Fresh Raspberries, blueberries or strawberries 200g Frozen berries 550g Chicken 1.5 bag Tilda Microwave rice Flavoured 550g Greens (broccoli, asparagus, kale) 150g Fish (Hake, cod whiting, plaice) 100g Carrot parsnip and turnip (mash direct or buy veg for homemade) 800g sweet potato or new baby potato 1 Medium Apple Bag nuts (brazil, almond, walnuts) 240g Fage Greek Yogurt 0% Fat 150g pineapple fresh or tinned Medium Banana Bag raisins Kerrygold butter 5 Organic eggs 400g Egg whites Bag spinach 2 slices wholemeal bread 1 Tortilla wrap 600g salad (cucumber, tomato, peppers, lettuce) 200g Fillet steak Frozen Peas Onion Tin Tuna

6 2 Avocado 200g Beetroot 200g Salmon 60g chicken Slices Grenade Carb Killa 50g Smoked salmon ribbons Reduced fat creamy Caesar dreassing