Breakfast
40g muesli with 200ml
skimmed milk and 50g
fresh berries.
Two slices of wholegrain
toast with honey.
Glass of orange juice.

Snack
Low-fat yoghurt.
Cereal bar.

Lunch
80g salmon baked with
3tbsp cooked basmati
rice and steamed veg.

Snack
Cereal bar.
100g mixed berries.

Evening meal
125g pasta, 100g grilled
chicken, steamed veg, tomato
sauce and chickpeas.
Low-fat yoghurt.

DAILY TOTAL
2,948 calories
150g protein
542g carbs

Muscle tip:
Make sure there’s a significant amount of protein in the snacks you take before and after weight-training sessions to help build and repair muscle.

Written by: Admin

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