Monday 27th July 2009
0645hrs Smoothie 100gms oats, 40gms whey, mixed berries, banana + usual ingredients
1015hrs 100gms oats, 40gms whey, 2 x banana, soya milk + water
1400hrs 200gms turkey breast (44gms protein) 70gms rice portion (37gms carbs 4gms protein), sweet chilli sauce, chilli powder and black pepper.
1700hrs 1 x tin tuna (25gms protein), black pepper 1 x tablespoon mayo.
2015hrs Turkey breast (44gms protein), stir fry (broccoli, green beans, baby sweetcorn)
Total protein: 197gms
Total carbs: 237gms
Tuesday 28th July 2009
0645hrs Smoothie 100gms oats, 40gms whey, 5gms LG, mixed berries, banana + usual ingredients
1030hrs 100gms oats, 40gms whey, 1 x banana, soya milk + water
1345hrs 250gms fresh seafood mix (prawns, mussels, calamari (34.31gms protein) with 70gms basmati rice portion(37gms carbs 4gms protein), fresh lime juice, 1 x tablespoon mayo, black pepper, green jalapeno chillies.
1630hrs 50gms oats, 40 grams whey with water
2000hrs 40gms whey, 5gms L-Glutamine with water
2045hrs Stir fry: Chicken breast (60gms protein) with mixed vegetables
Total protein: 258.31gms
Total carbs: 287gms
Wednesday 29th July 2009
0645hrs Smoothie 100gms oats, 40gms whey, 5gms LG, mixed berries, banana + usual ingredients
1030hrs 100gms oats, 40gms whey, 1 x banana, soya milk + water
1345hrs 200gms fresh prawns (28.2gms protein) with 70gms basmati rice portion(37gms carbs 4gms protein), 1 x tablespoon mayo, black pepper, green jalapeno chillies.
1715hrs 1 hard-boiled egg (6gms protein) 1 x tin tuna (25gms protein) black pepper, 1 teaspoon mayo.
2000hrs 2 x lamb steak (25.49gms protein) with sweet peppers, mint and black olives, string green beans and peas.
Total protein: 168.69gms
Total carbs: 237gms
Thursday 30th July 2009
0645hrs Smoothie 100gms oats, 40gms whey, 5gms LG, mixed berries, banana + usual ingredients
1045hrs 50gms oats, 40gms whey, 1 x banana, soya milk + water
1345hrs Fresh seafood mix (prawns, mussels, calamari (34.31gms protein) with 70gms basmati rice portion(37gms carbs 4gms protein), 2 x hard boiled eggs (12gms protein total) 1 x tablespoon sweet chilli sauce, 1 x tablespoon mayo, black pepper, green jalapeno chillies.
1730hrs 1 x tin tuna (25gms protein) black pepper, 1 teaspoon mayo, chilli powder.
2030hrs 40gms whey & water
2200hrs 40gms whey & water
Total protein: 235.31gms
Total carbs: 187gms
Friday 31st July 2009
0645hrs Smoothie 100gms oats, 40gms whey, 5gms LG, mixed berries, banana + usual ingredients
1030hrs 50gms oats, 40gms whey, 1 x banana, soya milk + water
1415hrs 250gms fresh seafood mix (prawns, mussels, calamari (34.31gms protein) with 70gms Thai Curry rice portion(37gms carbs 4gms protein), chilli powder and 1 x tablespoon sweet chilli sauce.
1730hrs 2 x tins of mackerel fillets in tomato sauce (17.1gms protein per tin) with chilli powder
2030hrs Plaice fillet (21gms protein) mixed vegetables (spinach, broccoli, baby sweetcorn).
Total protein: 173.3gms
Total carbs: 187gms
Saturday 1st August 2009
0800hrs Smoothie 100gms oats, 40gms whey, 5gms LG, mixed berries, banana + usual ingredients
1145hrs ½ whole roast chicken (80gms protein) portion of garlic new potato wedges (22gms carbs)
1445hrs 40gms whey with water
1830hrs 2 large scallops (35gms protein total), 1 fillet steak (30gms protein), 1 portion chips (25gms carbs) and 1 portion leeks.
2100hrs 40gms whey with water.
Total protein: 265gms
Total carbs: 147gms
Sunday 2nd August 2009
0730hrs Smoothie 100gms oats, 40gms whey, 5gms LG, mixed berries, + usual ingredients
1230hrs Mixed BBQ food with salad - (no bread). Approx. 150gms protein.
1715hrs Chicken fajita kit – chicken breast fillets (60gms protein) 4 fajitas (43gms carbs)
2030hrs 40gms whey with water.
Total protein: 290gms
Total carbs: 143gms
Monday 3rd August 2009
0645hrs Smoothie 100gms oats, 40gms whey, mixed berries, + usual ingredients
1045hrs 200gms oats, soya milk, water, 40gms whey
1345hrs 250gms fresh seafood mix (prawns, mussels, calamari (34.31gms protein) with 70gms basmati rice portion(37gms carbs 4gms protein), chilli powder and 1 x tablespoon sweet chilli sauce, 1 x tablespoon mayo.
1745hrs 40gm whey with water
2000hrs 2 x tuna steak 200gms total (80gms protein), mixed vegetables (baby sweetcorn, mange tout, broccoli)
Total protein: 238.31gms
Total carbs: 337gms
Tuesday 4th August 2009
0630hrs Smoothie 100gms oats, 40gms whey, mixed berries, + usual ingredients
1045hrs 200gms oats 40gms whey with water and soya milk & 1 banana
1430hrs 349kg haddock fillet (85gms protein) with 70gms egg rice portion (36.9gms carbs 4.9gms protein) with red chillies, black pepper and olive oil.
1730hrs 40gms whey with water
2000hrs 40gms protein 5gms L-Glutamine
2030hrs Turkey breast (55gms protein), stir fry (green beans, swede and squash)
Total protein: 304.9gms
Total carbs: 336.9gms
Wednesday 5th August 2009
0630hrs Smoothie 100gms oats, 40gms whey, mixed berries, + usual ingredients
1030hrs 200gms oats 40gms whey with water and soya milk 1 x banana
1330hrs 250gms fresh seafood mix (prawns, mussels, calamari (34.31gms protein) with 70gms basmati rice portion(37gms carbs 4gms protein), chilli powder.
1730hrs 40gms whey with water
2000hrs 250gms lean steak mince (50gms protein) in a home-made Bolognese sauce.
2130hrs 40gms whey with water.
Total protein: 248.31gms
Total carbs: 337gms
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