Breakfast: 2 cups of mini wheat cereal, 2 cups of full fat milk, an orange, protein shake in water, and a multi-vitamin
Snack: Honey and oats bar
Lunch: Footlong roasted chicken sub with all salads, avocado, cheese and a little honey mustard sauce
Late Afternoon meal: Four pieces of wholewheat toast, can of tuna in springwater and grated cheddar cheese
Snack: Protein shake in water with an apple
Dinner: Piece of scotch fillet steak, mashed potatoes (2 medium potatoes, some lactose free skim milk), and a cup of steamed broccoli
Dessert: Crepes (2 egg whites, and a yolk), with some cocoa and sugar sauce
Before Bed: Protein shake with 1 1/2 cups of full fat milk and frozen rasberries
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