This 7-day meal plan demonstrates a typical diet to support you summer cut. This plan has been devised with daily foods and Maximuscle product recommendations to support your goal.
MONDAY (Training Day)
Pre-Breakfast
Meal 1: Breakfast
Bran flakes (30g) with semi-skimmed milk and a banana
Meal 2: Mid-Morning Snack
Meal 3: Lunch
Feta cheese (50g) salad with light balsamic vinegar and an apple
Meal 4: Mid-Afternoon Snack
Cottage cheese (100g) on multigrain crisp breads (x3)
Meal 5: Immediately After Exercise
Meal 6: Evening Meal
Seasoned chicken (140g) with Mediterranean vegetables (200g) and cous cous (50g)
Meal 7: Evening Snack
Fat free natural yoghurt with mixed berries (50g)
TUESDAY (Training Day)
Pre-Breakfast
Meal 1: Breakfast
Porridge (30g) with honey (1 tbl spoon) and semi skimmed milk and a handful of raisins
Meal 2: Mid-Morning Snack
Meal 3: Lunch
Tuna (160g) salad and an apple
Meal 4: Mid-Afternoon Snack
Cottage cheese (100g) on multigrain crisp breads (x3) and a banana
Meal 5: Immediately After Exercise
Meal 6: Evening Meal
Chicken and prawn paella (400g)
Meal 7: Evening Snack
Fat free Natural Yoghurt (150g) with mixed berries (50g) (as an alternative, try a Promax shake)
WEDNESDAY (Rest Day)
Pre-Breakfast
Meal 1: Breakfast
Bran flakes (30g) with semi-skimmed milk and a banana
Meal 2: Mid-Morning Snack
Meal 3: Lunch
Chicken (100g) salad with light mayonnaise (2 tbl spoon) in a wholemeal wrap and an apple
Meal 4: Mid-Afternoon Snack
Meal 5: Immediately After Exercise
None
Meal 6: Evening Meal
Sirloin steak (200g) with mushrooms (70g) and sweet potato (150g)
Meal 7: Evening Snack
Fat free natural yoghurt (150g) with mixed berries (50g)
THURSDAY (Training Day)
Pre-Breakfast
Meal 1: Breakfast
Bran flakes (30g) with semi-skimmed milk and a banana
Meal 2: Mid-Morning Snack
Maximuscle Promax Lean Protein Bar
Meal 3: Lunch
Carrot and coriander soup (300g) and an apple
Meal 4: Mid-Afternoon Snack
Reduced fat peanut butter (30g) on multigrain crisp breads (x2)
Meal 5: Immediately After Exercise
Meal 6: Evening Meal
Chilli con carne (400g) with mixed vegetables (100g) and brown rice (125g)
Meal 7: Evening Snack
Glass of skimmed milk (240ml)
FRIDAY (Training Day)
Pre-Breakfast
Meal 1: Breakfast
Porridge (30g) with honey (1 tbl spoon) and semi skimmed milk
Meal 2: Mid-Morning Snack
Meal 3: Lunch
Prawn mayonnaise sandwich (250kcal) and an apple
Meal 4: Mid-Afternoon Snack
Cottage Cheese (100g) on multigrain crisp breads (x3) and an orange
Meal 5: Immediately After Exercise
Meal 6: Evening Meal
Chicken (100g) stir fry with vegetables (160g), egg noodles (100g) with a peanut sauce (60g)
Meal 7: Evening Snack
Fat free Natural Yoghurt (150g) with 1/2 a serving of Promax (21g) with a banana
SATURDAY (Training Day)
Pre-Breakfast
Meal 1: Breakfast
Porridge (30g) with honey (1 tbl spoon) and semi skimmed milk
Meal 2: Mid-Morning Snack
Meal 3: Lunch
Spicy tuna melt (160g) (2 slices of wholemeal toast) and an apple
Meal 4: Mid-Afternoon Snack
Large handful of mixed nuts, raisins and sultanas (40g)
Meal 5: Immediately After Exercise
Meal 6: Evening Meal
Salmon steak (100g) with mixed vegetables (160g) and new potatoes (200g)
Meal 7: Evening Snack
Fat free Natural Yoghurt (150g) with mixed berries (50g)
SUNDAY (Rest Day)
Pre-Breakfast
Meal 1: Breakfast
Poached eggs (x2) on wholemeal toast (x2) with a banana
Meal 2: Mid-Morning Snack
Meal 3: Lunch
Chicken (100g) salad with vinaigrette (2 tbl spoon), low fat houmous (2 tbl spoon) and an apple
Meal 4: Mid-Afternoon Snack
Maximuscle Promax Lean shake and an orange
Meal 5: Immediately After Exercise
None
Meal 6: Evening Meal
Thai Green Curry with chicken (150g) in a Thai green curry sauce (200g), brown rice (125g) and vegetables (160g)
Meal 7: Evening Snack
Fat free Natural Yoghurt (150g) with mixed berries (50g)
