Meal 1: Breakfast 10am
Porridge Oats, Frozen Berries, Whey Protein, Hot Chocolate & Morning Pills
● 150g Tesco Value Porridge Oats
● 50g MyProtein Rocky Road Whey
● 10g Instant Highlights Cadbury’s Hot Chocolate
● 80g Tesco Frozen Summer Fruits
● 80g Sainsbury’s Frozen Blueberries & Strawberries
● x2 MyProtein Omega 3 Capsules
● x3 MyProtein Bcaa’s+
● x1 MyProtein Daily Vitamin Tablet
● x1 Holland & Barrett Vitamin D3 Tablet
Macros: 887 kcal’s, 110g Carbs, 19g Fat & 60g Protein
This is my normal breakfast that I have everyday more or less, the only thing that changes is the flavour of Whey protein, maybe a Skyr/Liberte greek yoghurt as an alternate protein source, and then it would just be a slight change in the portion sizes to fit other foods in hroughout the day etc. And I am very proud of my Whinnie The Pooh mug.
Meal 2: Lunch 2pm
Mince Beef, Mixed Veg, Basmati Rice & Mature White Cheddar
● 257g (Raw Weight) Iceland 12% Mince Beef
● 100g Sainsbury’s Basics Frozen Mixed Vegetables
● 100g (Raw Weight) Sainsbury’s Basmati Rice
● 52g Iceland Grated Mature White Cheddar
● Cholula Hot Sauce
Macros: 1,047 kcal’s, 85g Carbs, 45g Fat & 75g Protein
My Lunch tends to change every week in terms of my protein source (beef, chicken, turkey, venison, fish etc) and a different carb source (rice, pasta, potatoes etc), I always have the same mixed veg. This particular lunch is what I made on a Sunday, and I will make the same lunch for the whole week as it’s convenient and cost effective.
Meal 3: Snacks 6pm
Protein Bar, Rice Cakes, Creatine Monohydrate and L -Glutamine
● x1 Chocolate MyBar Zero MyProtein
● x2 Kallo Caramel Rice Cakes
● x2 Kallo Blueberry & Vanilla Rice Cakes
● 5g MyProtein Creatine Monohydrate
● 5g MyProtein L Glutamine
Macros: 364 kcal’s, 36g Carbs, 6g Fat & 33g Protein
I have this snack before I have my dinner everyday, and again mainly because it’s cost effective, convenient and I enjoy these snacks too! With the creatine and l glutamine I usually have that with some zero sugar squash drink during my training sessions, but as this was on a Sunday I tend to have it at anytime during the day.
Meal 4: Dinner 9pm
Chicken Breasts, Bagels, Onions, mushrooms, Peppers & Chargrilled Veg
● 1 Container (2 Breasts) Sainsbury’s Just Cook Chicken Fillets With Madeira & Wild
Mushroom Sauce
● 100g Sainsbury’s Sliced Frozen Mushrooms
● 100g Sainsbury’s Sliced Frozen Mixed Peppers
● 100g Sainsbury’s Sliced Frozen Onion
● 100g Sainsbury’s Frozen Chargrilled Mediterranean Vegetables
● x2 New York Bakery Company Poppy Seed Bagels
Macros: 1,086 kcal’s, 124g Carbs, 29g Fat & 82g Protein
Again, my dinner does tend to change from time to time. Usually I have eggs, veg and bagels, so very similar to what I’ve had here. I opted for the chicken for this meal because it was reduced in Sainsbury’s for £0.89p, seemed like too good of an offer to miss.
Pre Bed: 10:30pm
● x3 MyProtein ZMA Tablets
Total Calories/ Macros For Today:
● Calories = 3,383
● Carbohydrates = 354g
● Fat = 99g
● Protein = 249g
