3000Cal - menu two> back to calorie calculator

Breakfast

• 4 slices wholegrain toast
• 4 tsp (10g) olive oil spread
• 4 heaped tsp (30g) honey
• 1 carton (150g) low-fat yoghurt

Mid-morning

• 2 apples
• cereal or energy bar (33g)

Lunch

• 1 large (225g) baked potatoes
• Chopped cooked chicken
• Sweetcorn (125g)
• 1 bowl (125g) salad
• 1tbsp (11g) oil/vinegar dressing

Mid-afternoon

• 2 portions (200g) berries eg strawberries

Workout

• 500ml juice, 500ml water

Post workout

• 1 serving meal replacement product / recovery drink/li>

Dinner

• 1 average portion (175g) grilled salmon
• 1/3 plate (85g uncooked weight) brown rice
• 1 large portion (125g) spinach

Evening

• 1 carton (150g) low-fat yoghurt