Breakfast
50g porridge oats with
200ml skimmed milk.
Glass of orange juice.

Snack
Muesli bar.
Low-fat fruit yoghurt.
Glass of orange juice.

Lunch
Two wholegrain sandwiches
with lean meat (four slices
of bread) and sprouting
bean salad.

Snack
Banana.
Skinny latte.
Low-fat oat muffin.

Evening meal
125g pasta with 100g lean
turkey Bolognese, steamed
veg and a bowl of salad.
Fresh fruit salad.

DAILY TOTAL
2,912 calories
184g protein
493g 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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