Breakfast
Two poached eggs.
Three slices wholegrain
toast with low-fat spread.
Glass of orange juice.

Snack
Four oatcakes with
low-fat cream cheese.
100g fruit berries.

Lunch
Tuna salad with beans, three
slices of wholegrain bread
and a bowl of mixed salad.

Snack
Cereal bar.

Evening meal
Large bowl of seafood
chowder with two slices
of rye bread.
Fresh fruit salad.

DAILY TOTAL
2,953 calories
119g protein
690g 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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