Diet Plan: 4000 Calories | Maximuscle Downloads
8.00am Breakfast Amount Calories Protein (g) Carbohydrate (g) Fat (g)
Shredded Wheat bitesize 75 g 267 9 54 2
Skimmed milk 200 ml 68 7 10 0
Promax 1 scoop 120 23 2.04 2.07
Total   455 39 66.04 4.07
10.30am Snack Amount Calories Protein (g) Carbohydrate (g) Fat (g)
Cashew nuts 20 g 140 2 1 14
Progain 2 scoops 453 32.4 68.4 10.2
Total   593 34.4 69.4 24.2
1.00pm Lunch Amount Calories Protein (g) Carbohydrate (g) Fat (g)
Wholegrain bread 4 slices 268 14 46 4
Mayonnaise (low calorie) 10 g 30 0 1 3
Tuna steak in brine (tin) 200 g 156 39 0 1
Promax Meal bar 1 206 21.6 17 5.7
Total   660 74.6 64 13.7
3.30pm Snack Amount Calories Protein (g) Carbohydrate (g) Fat (g)
Cashew nuts 20 g 140 2 1 14
Progain 2 scoops 453 32.4 68.4 10.2
Total   593 34.4 69.4 24.2
5.00pm Snack Amount Calories Protein (g) Carbohydrate (g) Fat (g)
Tortilla wraps 2 342 9 61 7
Mayonnaise (reduced calorie) 20 g 60 0 1 6
Skinless chicken breast (grilled) 200 g 232 44 0 6
Promax Meal bar 1 206 21.6 17 5.7
Total   840 74.6 79 24.7
7.00pm Dinner Amount Calories Protein (g) Carbohydrate (g) Fat (g)
Spaghetti bolognese   684 27 102 18
Total   684 27 102 18
Daily Total   Calories Protein (g) Carbohydrate (g) Fat (g)
    3825 284 449.84 108.87
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).
Return to diet plans