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 High Carb Day Calorie Requirements

Daily Intake: 1540

Macronutrients
(%) (cal) (g)
Carbohydrates 50 770 193
Protein 35 539 135
Fats 15 231 26

Mod Carb Day Calorie Requirements

Daily Intake 1540

Macronutrients
(%) (cal) (g)
Carbohydrates 30 462 116
Protein 35 539 135
Fats 35 539 60

Low Carb Day Calorie Requirements

Daily Intake 1350

Macronutrients
(%) (cal) (g)
Carbohydrates 10 135 34
Protein 40 540 135
Fats 50 675 75
 Daily Total
Protein Carbohydrates Fats Calories

133 192 25 1525

Breakfast (9am) Eggs & Bacon Post Workout (5pm) Chocolate Banana Shake
Ingredients Amount Protein Carbs Fibre Fats Kcal Ingredients Amount Protein Carbs Fibre Fats Kcal
Whole Eggs 2 12 0 0 8 120 Banana 1 1 27 3 0 112
Low Fat Turkey Bacon 75g 17 1 0 2 90 PB2 Powder 25g 10 6 4 3 91
Kale 100g 3 10 2 1 61 100% Cocoa Powder 1 tbsp 0 2 1 1 17
Tomatoes 75g 0 3 0 0 12 Unsweetened Almond 300ml 1 1 0 0 8
Reduced Sugar Ketchup 1 tbsp 0 3 0 0 12 Milk

Butter Spray - 0 0 0 0 0 Low Fat Greek Yoghurt 200g 20 8 0 0 112

(Total Fage 0%)
Total : 32 17 2 11 295
Total : 32 44 8 4 340

Evening Meal (8pm) Asian Tuna & Asparagus

Lunch (1pm) Chicken & Potato Ingredients Amount Protein Carbs Fibre Fats Kcal
Ingredients Amount Protein Carbs Fibre Fats Kcal
Tuna Steak 120g 28 0 0 6 166
Potato (Mashed) 150g 3 30 6 0 132
Rice 65g 3 50 2 1 221
Chicken Breast 80g 23 0 0 3 119 Asparagus 50g 1 2 1 0 12
Broccoli 100g 1 7 3 0 32 Onion 30g 0 3 1 0 12
Carrot 100g 1 10 3 0 44 Peppers 30g 0 2 1 0 8
Total : 28 47 12 3 327 Lemon 1/2 0 2 1 0 8

Light Soya Sauce 2 tbsp 4 0 0 0 16

Total : 36 59 6 7 443

Pre-workout (3pm) Shake & Fruit

Ingredients Amount Protein Carbs Fibre Fats Kcal

Fruit 1 Piece 0 25 2 0 100

BCAA 5g 5 0 0 0 20

Creatine 5g 0 0 0 0 0

Beta Alanine 3g 0 0 0 0 0

L-Citrulline 6g 0 0 0 0 0

Total : 5 25 2 0 120
 Daily Goal
Protein Carbohydrates Fats Calories

127 193 26 1514

Breakfast (10am) Veggie Omelette with Beans Post Workout (5pm) Museli
Ingredients Amount Protein Carbs Fibre Fats Kcal Ingredients Amount Protein Carbs Fibre Fats Kcal

Whole Eggs 2 14 0 0 8 128 Whey w/ Water 1 scoop 25 3 0 1 121

Spinach 1 cup 1 3 1 0 16 Muesli 45g 5 30 3 3 167

Tomatoes 75g 0 3 0 0 12 Unsweetened Almond 300ml 1 1 0 0 8

Milk
Black Beans 200g 10 20 12 0 120
Total : 31 34 3 4 296
2% Cheese 30g 3 1 1 4 52

Total : 28 27 14 12 328
Evening Meal (8pm) Sweet Potato & Beef
Ingredients Amount Protein Carbs Fibre Fats Kcal
Lunch (2pm) Sweet Chilli Chicken
Mashed Sweet Potato 300g 6 60 9 0 264
White Rice 40g 4 34 2 0 152
Lean Ground Beef 3% 90g 22 0 0 3 115
Chicken Breast 100g 25 0 0 2 118
Lettuce 100g 2 5 3 0 28
Sweet Chilli Sauce 2 tbsp 2 10 0 1 57
Canned Tomatoes 1 cup 1 3 0 1 25
Vegetables (2 portions) 2 cup 0 5 5 0 20
Spices 1 tsp 0 0 0 0 0
Total : 31 49 7 3 347
Total : 31 68 12 4 432

Pre Workout (3pm)

Ingredients Amount Protein Carbs Fibre Fats Kcal

Fiber One Bar 1 Bar 1 15 5 3 90

BCAA 5g 5 0 0 0 20

Creatine 5g 0 0 0 0 0

Beta Alanine 3g 0 0 0 0 0

L-Citrulline 6g 0 0 0 0 0

Total : 6 15 5 3 111
 Daily Goal
Protein Carbohydrates Fats Calories

137 178 31 1539

Brunch (11am) Fried Eggs & Veggies Post Workout (5pm) Flapjack & Shake
Ingredients Amount Protein Carbs Fibre Fats Kcal Ingredients Amount Protein Carbs Fibre Fats Kcal

Whole Eggs 4 24 0 0 16 240 Protein Flapjack 1 20 30 2 6 254

Spinach 1 cup 1 3 1 0 16 BCAA 5g 5 0 0 0 20

Tomatoes 75g 0 3 0 0 12 Fruit 1 Piece 0 20 2 0 80

BCAA 5g 5 0 0 0 20 Total : 25 50 4 6 354

Total : 30 6 1 16 288

Evening Meal (8pm) Grilled Fish

Pre Workout (3pm) Oatmeal with Berries Ingredients Amount Protein Carbs Fibre Fats Kcal

Ingredients Amount Protein Carbs Fibre Fats Kcal Potatoes 230g 6 40 6 0 184

Oatmeal 40g 7 32 6 4 192 White Fish (grilled in 200g 34 0 0 2 154

garlic & herbs)
Unsweetened Almond 300ml 1 4 0 3 47
Milk Peas 75g 4 11 4 0 60

Blueberries 200g 2 18 6 0 80 Tomatoes (Roasted) 100g 1 4 1 0 20

Low Fat Greek Yoghurt 200g 20 8 0 0 112 Kale 1 cup 2 5 2 0 28

(Total Fage)
Total : 47 60 13 2 446
Stevia Sweetner 1 tsp 0 0 0 0 0

Cinnamon Pinch 0 0 0 0 0

BCAA 5g 5 0 0 0 20

Creatine 5g 0 0 0 0 0

Beta Alanine 3g 0 0 0 0 0

L-Citrulline 6g 0 0 0 0 0

Total : 35 62 12 7 451
 Daily Goal
Protein Carbohydrates Fats Calories

133 111 57 1489

Breakfast (9am) Scrambled Eggs Post Workout (5pm) Caramel Rice Cakes & Shake
Ingredients Amount Protein Carbs Fibre Fats Kcal Ingredients Amount Protein Carbs Fibre Fats Kcal

7 Sprouted Ezikiel Bread 1 Slice 4 15 3 1 85 Protein Nut Butter 30g 12 4 2 8 136

Whole Eggs 3 18 0 0 12 180 Caramel Rice Cakes 3 3 33 0 0 144

Fat Free Cheese 10g 3 1 0 0 16 Whey w/ Water 1 Scoop 24 2 0 1 113

Mushrooms 75g 2 2 0 0 16 Total : 39 39 2 9 393

Total : 27 18 3 13 297
Evening Meal (8pm) Sweet Potato Fries & Chicken
Lunch (2pm) Shrimp Salad Ingredients Amount Protein Carbs Fibre Fats Kcal

Ingredients Amount Protein Carbs Fibre Fats Kcal Sweet Potato (Mashed) 200g 4 40 5 0 176

Shrimp 150g 22 0 0 1 97 Chicken Breast 100g 25 0 0 2 118

Peppers 75g 1 4 2 0 20 Broccoli 50g 2 4 2 0 24

Mixed Salad Half Bag 0 2 0 0 8 Hot Sauce 1-2 tsp 0 0 0 0 0

Avocado Half 1 2 2 16 156 Total : 31 44 7 2 318

Spices 1 tsp 0 0 0 0 0

Total : 24 8 4 17 281

Pre Workout (3pm) Whey & Nuts

Ingredients Amount Protein Carbs Fibre Fats Kcal

Almonds 30g 7 2 4 16 180

BCAA 5g 5 0 0 0 20

Creatine 5g 0 0 0 0 0

Beta Alanine 3g 0 0 0 0 0

L-Citrulline 6g 0 0 0 0 0

Total: 12 2 4 16 200
 Daily Goal
Protein Carbohydrates Fats Calories

154 102 55 1519

Breakfast (10am) Oatmeal & Berries Post Workout (5pm) Cream of Rice
Ingredients Amount Protein Carbs Fibre Fats Kcal Ingredients Amount Protein Carbs Fibre Fats Kcal

Oatmeal 30g 11 26 3 2 166 0% Fairlife Milk 300ml 15 9 0 0 96

Raspberries 100g 1 12 7 1 61 Whey 1 scoops 25 3 0 1 121

0% Fairlife Milk 300ml 15 9 0 0 96 Total : 40 12 0 1 217

BCAA 5g 5 0 0 0 20

Total : 32 47 10 3 343
Evening Meal (8pm) Chicken Salad
Ingredients Amount Protein Carbs Fibre Fats Kcal
Lunch (2am) Tuna & Sweetcorn Wraps Chicken Breast 150g 34 0 0 3 163
Ingredients Amount Protein Carbs Fibre Fats Kcal
Mixed Leaf Salad 150g 2 5 3 0 28
Canned Tuna 1 can 24 0 0 1 105
Red Peppers 1 1 6 2 0 28
Flatout Low Carb Wraps 2 wraps 20 14 17 4 172
Tomatoes 75g 0 3 0 0 12
Spinach 100g 3 4 2 0 28
Reduced Fat Parmesan 2 tsp 1 2 0 1 21
Corn 100g 2 12 2 2 74
Feta Cheese 50g 9 1 0 21 229
Tomatoes 75g 0 3 0 0 12
Olive Oil 1 tbsp 0 0 0 11 99
Pepper 75g 1 4 2 0 20
Balsamic Vinegar 1 tbsp 0 2 0 0 8
Low Fat Mayonnaise 3 tbsp 0 1 0 12 112
Total : 47 19 5 36 588
Total : 30 24 6 15 351

Pre Workout (3pm)

Ingredients Amount Protein Carbs Fibre Fats Kcal

BCAA 5g 5 0 0 0 20

Creatine 5g 0 0 0 0 0

Beta Alanine 3g 0 0 0 0 0

L-Citrulline 6g 0 0 0 0 0

Total: 5 0 0 0 20
 Daily Goal
Protein Carbohydrates Fats Calories

146 104 61 1549

Breakfast (10am) Protein Pancakes Post Workout (5pm) Berry Yoghurt

Ingredients Amount Protein Carbs Fibre Fats Kcal Ingredients Amount Protein Carbs Fibre Fats Kcal

Oats 35g 5 20 4 2 118 Strawberries 100g 1 6 4 1 37

Whey 1/2 scoop 12 1 0 1 61 Blueberries 100g 1 5 2 0 24

Egg White 100ml 10 1 0 0 44 Low Fat Greek Yoghurt 200g 20 8 0 0 112
Cottage Cheese 2% 50g 6 2 0 2 50 (Total Fage 0%)

Sugar Free Maple Syrup 2 tsp 0 5 0 0 20 Almond Milk 300ml 1 9 0 3 67

Butter 10g 0 0 0 9 81 Stevia Sweetner 1 tsp 0 0 0 0 0

Blueberries 100g 1 11 3 0 48 BCAA 5g 5 0 0 0 20

Total : 33 29 4 14 374 Total : 28 28 6 4 260

Lunch (2am) Cheese & Tomato Omelette Evening Meal (8pm) Steak & Wedges
Amount Protein Carbs Fibre Fats Kcal Amount Protein Carbs Fibre Fats Kcal

Whole Eggs 4 24 0 0 16 240 Steak 170g 40 0 0 15 295

Tomatoes 50g 0 2 0 0 8 Sweet Potato 150g 1 33 4 0 136

Dried Mixed Herbs 1 tsp 0 0 0 0 0 Spinach 75g 1 3 1 0 16

2% Cheese 50g 11 3 0 12 164 Mushroom 100g 3 3 1 0 24

Total: 35 5 0 28 412 Tomatoes 75g 0 3 0 0 12

Total : 45 42 6 15 483

Pre Workout (3pm)

Ingredients Amount Protein Carbs Fibre Fats Kcal

BCAA 5g 5 0 0 0 20

Creatine 5g 0 0 0 0 0

Beta Alanine 3g 0 0 0 0 0

L-Citrulline 6g 0 0 0 0 0

Total: 5 0 0 0 20
 Daily Goal
Protein Carbohydrates Fats Calories

133 43 73 1361

Breakfast (10am) Eggs, Bacon & Avocado Post Workout (5pm) PB Pudding & Side of Nuts
Ingredients Amount Protein Carbs Fibre Fats Kcal Ingredients Amount Protein Carbs Fibre Fats Kcal

Whole Eggs 3 18 0 0 12 180 Nut Butter 30g 8 4 2 15 183

Lean Bacon 2 (30g) 9 1 0 8 112 Cottage Cheese (2%) 200g 24 7 0 6 178

Avocado Half 1 3 3 15 151 100% Cocoa Powder 1 tbsp 0 2 1 1 17

Total : 28 4 3 35 443 Total: 32 13 3 22 378

Lunch (2pm) Shrimp Salad Evening meal (8pm) Steak Fajitas

Amount Protein Carbs Fibre Fats Kcal Ingredients Amount Protein Carbs Fibre Fats Kcal

Shrimp 200g 30 0 0 1 129 Lean Steak 170g 40 0 0 15 295

Mixed Leaf Salad 150g 2 2 3 0 16 Onion 50g 0 5 1 0 20

Waldens Farm Salad 1-2 tbsp 0 0 0 0 0 Lettuce 75g 0 2 2 0 8

Dressing
Peppers 75g 1 4 2 0 20
Additional Salad Veg 75g 0 10 5 0 40
Salsa 2 tbsp 0 3 0 0 12
options: Tomato, Celery,
Pepper, Cucumber, Carrot Mexican Spices 1-2 tsp 0 0 0 0 0
etc Total: 41 14 5 15 355
Total : 32 12 8 1 185

Pre Workout (3pm)

Ingredients Amount Protein Carbs Fibre Fats Kcal

BCAA 5g 5 0 0 0 20

Creatine 5g 0 0 0 0 0

Beta Alanine 3g 0 0 0 0 0

L-Citrulline 6g 0 0 0 0 0

Total: 5 0 0 0 20
 Daily Goal
Protein Carbohydrates Fats Calories

137 40 74 1374

Breakfast (10am) Whey & Nuts Post Workout (5pm) Strawberry Choc Pudding
Ingredients Amount Protein Carbs Fibre Fats Kcal Ingredients Amount Protein Carbs Fibre Fats Kcal

Whey 1 Scoop 25 3 0 1 121 Low Fat Greek Yoghurt 250g 25 8 0 0 132

(Total Fage 0%)
Nuts 30g 7 2 3 15 171
Strawberries 100g 0 4 4 0 16
Total : 32 5 3 16 292
100% Cocoa Powder 1 tbsp 0 2 1 1 17

Lunch (2pm) Egg Salad Stevia 1 tsp 0 0 0 0 0

Nuts 30g 6 2 3 16 176

Ingredients Amount Protein Carbs Fibre Fats Kcal
Total: 31 16 8 17 341
Whole Eggs 5 30 0 0 20 300

Mixed Leaf Salad 150g 0 2 3 0 8

Evening Meal (8pm) Bunless Burgers
Waldens Farm Ranch 1-2 tbsp 0 0 0 0 0
Salad Dressing Ingredients Amount Protein Carbs Fibre Fats Kcal

Additional Salad Veg 200g 0 7 5 0 28 Chicken Pattys 120g 30 2 0 4 164

options: Tomato, Celery,
Onion 50g 0 2 1 0 8
Pepper, Cucumber, Carrot
etc Lettuce 50g 0 0 1 0 0

BCAA 5g 5 0 0 0 20 Peppers 75g 1 2 2 0 12

Total : 35 9 8 20 356 Salsa 2 tbsp 0 3 0 0 12

Low-fat Mayo 1 tbsp 0 1 0 5 49

Pre Workout (3pm) Cheese Slice 2 8 0 0 12 140

Total: 39 10 4 21 385
Ingredients Amount Protein Carbs Fibre Fats Kcal

BCAA 5g 5 0 0 0 20

Creatine 5g 0 0 0 0 0

Beta Alanine 3g 0 0 0 0 0

L-Citrulline 6g 0 0 0 0 0

Total: 5 0 0 0 20
 Daily Goal
Protein Carbohydrates Fats Calories

130 51 70 1354

Breakfast (9pm) Yogurt & Nuts Post Workout (5pm) Whey & Chocolate
Ingredients Amount Protein Carbs Fibre Fats Kcal Ingredients Amount Protein Carbs Fibre Fats Kcal

Low Fat Greek Yoghurt 200g 24 6 0 0 120 Whey 1 Scoop 25 3 0 1 121

(Total Fage 0%)
85% Dark Chocolate 2 Squares 5 6 4 13 161
Sugar Free Flavdrops 1 tbsp 0 0 0 0 0
Total : 30 9 4 14 282
(Flavouring)

Nuts 30g 7 3 3 17 193

Stevia 1 tsp 0 0 0 0 0 Evening Meal (8pm) Sausage Wraps

Total: 31 9 3 17 313 Ingredients Amount Protein Carbs Fibre Fats Kcal

Lean Turkey Sausage 150g 30 5 2 9 177

Flatout Low Carb Wraps 1 9 6 7 2 78

Lunch (2pm) Chocolate PB Smoothie
Tomato 100g 1 3 1 0 16
Ingredients Amount Protein Carbs Fibre Fats Kcal
Scrambled Eggs 1 6 0 0 4 60
Unsweetened Almond 300ml 1 1 0 3 35
Side Salad & Vegetables 1 Bowl 0 10 5 0 40
Milk
Total: 37 18 8 13 337
100% Cocoa Powder 1 tbsp 0 2 1 1 17

Peanut Butter 30g 7 4 2 16 188

Low Fat Cottage Cheese 200g 24 8 0 6 182

Stevia 1 tsp 0 0 0 0 0

Waldens Chocolate Sauce 1 tbsp 0 0 0 0 0

Total : 32 15 3 26 422

Pre Workout (3pm)

Ingredients Amount Protein Carbs Fibre Fats Kcal

BCAA 5g 5 0 0 0 20

Creatine 5g 0 0 0 0 0

Beta Alanine 3g 0 0 0 0 0

L-Citrulline 6g 0 0 0 0 0

Total: 5 0 0 0 20
 Protein Sources
Ingredients Amount Protein Carbs Fibre Fats Kcal

Chicken 100g 23 0 0 1 101

Turkey 100g 22 0 0 7 151

Turkey Bacon 100g 25 1 0 2 122

Lean Turkey Sausages 100g 14 10 2 9 177

Veal (3%) 100g 23 0 0 1 101

Pork 100g 22 0 0 3 115

Beef (3%) 100g 22 0 0 3 115

Beef (5%) 100g 22 0 0 5 133

Steak 100g 24 0 0 9 177

Beef Jerky 100g 33 11 2 26 410

Prawn (Shrimp; uncooked) 100g 15 0 0 0 60

Salmon (uncooked) 100g 20 0 0 13 197

White Fish (uncooked) 100g 17 0 0 2 86

Tuna (uncooked) 100g 23 0 0 5 137

1.5 can
drained
Canned Tuna 36 0 0 1 153
weight
(~170g)

Egg 1 egg 6 0 0 4 60

Egg Whites (Liquid) 100ml 10 1 0 0 44

Low Fat Greek Yoghurt

100g 10 4 0 0 56
(0% Total Fage)

Cottage Cheese (2%) 100g 12 4 0 3 91

Low Fat Cheese 100g 25 0 0 40 460

Fat Free Cheese 100g 26 13 0 1 165

Fat Free Cream Cheese 100g 16 8 0 1 105

Tofu 100g 8 2 0 5 85

O% Fairlife Milk 100ml 5 3 0 0 32

2% Dairy Milk 100ml 3 5 0 2 50

Almond Milk
100ml 0 3 0 1 21
(Unsweetened)

Protein Flapjack 1 20 30 2 6 254

 Carbohydrates Fruits
Ingredients Amount Protein Carbs Fibre Fats Kcal Ingredients Amount Protein Carbs Fibre Fats Kcal

White Rice (uncooked) 100g 7 82 3 1 365 Banana 1 1 27 3 0 112

Brown Rice (uncooked) 100g 8 77 4 3 367 Apple 1 0 25 4 0 100

0 Orange 1 1 10 2 0 44
Potato (uncooked) 100g 2 18 2 0 80
Pineapple 100g 1 13 1 0 56
Sweet Potato (uncooked) 100g 2 20 3 0 88
Strawberries 100g 1 6 4 1 37
0
Raspberries 100g 1 12 7 1 61
Pasta (uncooked) 100g 8 80 3 2 370
Blueberries 100g 1 11 3 0 48
Rice Pasta 100g 8 80 8 6 406
Cranberries (Fresh) 100g 0 12 5 0 48
Quinoa 100g 14 64 7 6 366
Melon (Honeydew) 100g 0 9 1 0 36
Cous cous 100g 13 73 3 2 362
Kiwi 1 1 11 2 0 48
0

Oatmeal 100g 14 56 11 7 343 Mangos 100g 0.5 17 1.8 0.3 73

Puffed Rice 100g 6 90 2 1 393 Grapefruit 1 1 26 4 0 108

Children's Cereal 100g 4 86 3 5 405 Rhubarb 100g 1 5 2 0 24

Muesli 100g 11 67 7 6 366 Apricots (Fresh) 100g 1 11 2 0 48

Rice Cakes 1 cake 1 6 0 0 28 Lemon 1 1 5 3 2 42

Caramel Rice Cakes 1 cake 1 11 0 0 48 Lime 1 0 5 2 0 20
0

7 Sprouted Ezikiel Bread 1 Slice 4 15 3 1 85

Tortilla Wraps (White) 100g 8 54 3 7 311

Vegetables
Amount Protein Carbs Fibre Fats Kcal
Flatout Low Carb Wraps 100g 17 12 15 3 143
Broccoli 100g 3 7 3 0 40
Baguette 100g 8 50 4 1 241
Green Peas 100g 5 15 5 0 80
0
Green Beans 100g 2 7 3 0 36
Black Beans 100g 5 10 6 0 60
Asparagus 100g 2 4 2 0 24
Red Kidney Beans 100g 4 11 6 0 60
Aubergine 100g 1 6 3 0 28
Refried Beans 100g 5 18 6 0 92
Leek 100g 1 14 2 0 60
Lentils (Dried) 100g 8 18 10 1 113
Mushrooms 100g 3 3 1 0 24
Chickpeas (Tinned) 100g 6 16 7 3 115
Cauliflower 100g 2 5 3 0 28
0
Zucchini 100g 3 3 1 1 33
Cream of Rice 100g 6 81 1 0 348
Edamame 100g 10 10 5 5 125

Brussel Sprouts 100g 3 9 4 0 48

Artichoke 100g 3 26 2 0 116

Kale 100g 3 10 2 1 61

Cabbage 100g 1 6 3 0 28

Swiss Chard 100g 2 4 2 0 24

Butternut Squash 100g 1 12 2 0 52

Turnip 100g 1 6 2 0 28

Parsnips 100g 1 18 5 0 76

Spinach 100g 3 4 2 0 28

Lettuce 100g 1 3 2 0 16

Cucumber 100g 1 2 1 0 12

Carrot 100g 1 10 3 0 44

Celery 100g 1 3 2 0 16

Bell Pepper 100g 1 5 2 0 24

Beetroot 100g 2 10 3 0 48

Onion 100g 1 10 2 0 44

Tomatoes 100g 1 4 1 0 20

Corn 100g 2 12 2 2 74
 Fats
Amount Protein Carbs Fibre Fats Kcal

Peanut Butter 100g 28 13 8 49 605

Almond Butter 100g 22 5 12 59 639

Almonds 100g 20 21 10 47 587

Walnuts 100g 14 12 7 68 716

Cashew Nuts 100g 18 27 3 44 576

Macademia Nuts 100g 8 14 9 76 772

Desiccated Coconut 100g 7 10 21 68 680

Chia Seeds 100g 18 42 34 32 528

Flaxseed (Seeds) 100g 18 29 27 42 566

Oils (Olive, Nuts, 1 tbs 0 0 0 14 126

Macadamia, Coconut Oil
1/2 tbs 0 0 0 7 63
etc)
1 tsp 0 0 0 5 45

85% Dark Chocolate 100g 13 38 15 45 609

Olives 100g 1 4 3 15 155

Hummus 100g 8 14 6 10 178

Avocado (without stone) 100g 2 9 7 15 179

0
 Supplements
Ingredients Amount Protein Carbs Fibre Fats Kcal

Whey Protein 1 Scoop 25 3 0 1 121

Omega 3 Tablet 1 0 0 0 1 9

BCAA 10g 5 0 0 0 20

Intra-MD 1 scoop 0 30 0 0 120

Dextrose 100g 0 91 0 0 364

Creatine 5g 0 0 0 0 0

Beta Alanine 3g 0 0 0 0 0

L-Citrulline 6g 0 0 0 0 0

Condiments
Ingredients Amount Protein Carbs Fibre Fats Calories

Heinz Low Sugar Tomato

1 tbsp 0 1 0 0 4
Ketchup

Canned Tomatoes 100g 0 2 0 0 8

Hot Sauce 1 tsp 0 0 0 0 0

Low Fat Ranch 1 tbsp 0 3 0 2 30

Low Fat Mayo 1 tbsp 0 1 0 4 40

Brown Sauce 1 tbsp 0 4 0 0 16

Light Soy Sauce 1 tbsp 2 0 0 0 8

Light Tomato Pasta Sauce 1/2 cup 3 13 1 2 82

Walden Farm Salad

Dressing (multiple 1 tbsp 0 0 0 0 0
flavours available)

Sweet Chilli Sauce 3-4 tbsp 2 15 0 1 77

Mexican & Chinese Spices 1 tsp 0 0 0 0 0

Reduced Fat Parmesan 2 tsp 1 2 0 1 21

Balsamic Vinegar 1 tbsp 0 2 0 0 8

Sugar Free Maple Syrup 60ml 0 7 0 0 28

100% cocoa 1 tbsp 0 2 1 1 17

Cinnamon PInch 0 0 0 0 0

PB2 2 tbsp 5 3 2 2 50