Diet Plan: 3000 Calories | Maximuscle Downloads
8.00am Breakfast Amount Calories Protein (g) Carbohydrate (g) Fat (g)
Bran Flakes 60 g 192 6 39 1
Skimmed milk 200 ml 68 7 10 0
Promax 1 scoop 120 23 2.04 2.07
Total   380 36 51.04 3.07
10.30am Snack Amount Calories Protein (g) Carbohydrate (g) Fat (g)
Cyclone 1.5 scoops 230 30 21 4.68
Total   230 30 21 4.68
1.00pm Lunch Amount Calories Protein (g) Carbohydrate (g) Fat (g)
Wholegrain bread 2 slices 134 7 23 2
Mayonnaise (low calorie) 10 g 30 0 1 3
Tuna steak in brine (tin) 200 g 156 39 0 1
Total   320 46 24 6
3.00pm Snack Amount Calories Protein (g) Carbohydrate (g) Fat (g)
Progain 2 scoops 453 32.4 68.4 10.2
Total   453 32.4 68.4 10.2
5.00pm Snack Amount Calories Protein (g) Carbohydrate (g) Fat (g)
Wholegrain bread 4 slices 268 14 46 4
Salad cream (light) 20 g 47 0 3 4
Skinless chicken breast (grilled) 130 g 151 28 0 4
Cyclone 1.5 scoops 230 30 21 4.68
Total   696 72 70 16.68
7.00pm Dinner Amount Calories Protein (g) Carbohydrate (g) Fat (g)
Salmon fillets (steamed) 200 g 360 40 0 22
Frozen vegetables 250 g 95 2 18 1
New potatoes 200 g 186 5 41 0
Total   641 47 59 23
Daily Total   Calories Protein (g) Carbohydrate (g) Fat (g)
    2720 263.4 293.44 53.63
Note:
  • If you don't tolerate dairy products, you can substitute skimmed milk for soya or rice milk.
  • If you are on a gluten-free diet, substitute rice bread or wheat-free bread for wholegrain bread. These foods are widely available in the organic section of your local supermarket (Tesco's or Sainsbury's).
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