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Kirsty Hendey - Nutrition Plan

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DAY 1

Breakfast 

  • Two scrambled eggs and half an avocado 
  • 271kcal Carbs 6g Protein 13g Fat 21g 

Mid morning snack 

  • Porridge with peanut butter and cacao nibs 
  • 288kcal Carbs 29g Protein 9g Fat 14g 

Lunch 

  • Salmon fillet with brown rice and asparagus 
  • 356kcal Carbs 36g Protein 33g Fat 14g  

Shake 

  • Progain shake with almond milk after training 
  • 520kcal Carbs 72g Protein 24g Fat 16g  

Snack 

  • Carrots and hummus 
  • 131kcal Carbs 9g Protein 8g Fat 3g 

Dinner 

  • Coconut crusted chicken strips with sweet potato fries and salad 
  • 489kcal Carbs 39g Protein 55g Fat 11g 

Evening snack 

  • Dark chocolate frozen banana popsicle 
  • 215kcal Carbs 33g Protein 3g Fat 8g

DAY 2

Breakfast 

  • Porridge with banana 
  • 307kcal Carbs 49g Protein 7g Fat 8g 

Mid morning snack 

  • Egg, banana and raspberry muffins 
  • 184kcal Carbs 33g Protein 5g Fat 3g 

Lunch 

  • Chicken breast cubed with peppers, broccoli, brown rice, halloumi, mushrooms and balsamic vinegar 
  • 577kcal Carbs 38g Protein 69g Fat 20g  

Shake

  • Progain shake with almond milk after training 
  • 520kcal Carbs 72g Protein 24g Fat 16g  

Snack 

  • Dark chocolate covered rice cakes x3 
  • 249kcal Carbs 32g Protein 3g Fat 11g  

Dinner 

  • Honey and garlic shrimp with brown rice and mange tout 
  • 372kcal Carbs 56g Protein 31g Fat 5g  

Evening snack 

  • Grapes 
  • 66kcal Carbs 15g Protein 0.5g Fat 0g

DAY 3

Breakfast 

  • Three egg omlette with mushrooms and spinach 
  • 328kcal Carbs 11g Protein 24g Fat 22g 

Mid morning snack 

  • Large handful of mixed nuts and dried fruit 
  • 155kcal Carbs 13g Protein 4g Fat 10g 

Lunch 

  • Turkey and courgette meatballs with tomato and olive quinoa 
  • 468kcal Carbs 43k Protein 47g Fat 8g 

Shake 

  • Progain shake with almond milk after training 
  • 520kcal Carbs 72g Protein 24g Fat 16g  

Snack 

  • Apple with peanut butter 
  • 436kcal Carbs 37g Protein 16g Fat 32g  

Dinner 

  • Sweet potato and Salmon cakes with asparagus 
  • 447kcal Carbs 51g Protein 35g Fat 12g 

Evening snack 

  • Beef Jerky 
  • 80kcal Carbs 6g Protein 11g Fat 1g

DAY 4

Breakfast 

  • Two poached eggs on two pieces of seeded toast 
  • 414kcal Carbs 37g Protein 23g Fat 18g  

Mid morning snack 

  • Greek yoghurt with handful of blueberries 
  • 151kcal Carbs 22g Protein14g Fat 0g  

Lunch 

  • Halloumi, kale, quinoa and broccoli salad 
  • 649kcal Carbs 52g Protein 39g Fat 32g  

Shake 

  • Progain shake with almond milk after training 
  • 520kcal Carbs 72g Protein 24g Fat 16g  

Snack 

  • Banana 
  • 105kcal Carbs 27g Protein 1g Fat 0.5g  

Dinner 

  • Mushroom and spinach burger with tomato and olive quinoa 
  • 401kcal Carbs 41g Protein 19g Fat 15g  

Evening snack 

  • Promax lean bar 
  • 192kcal Carbs 14g Protein 20g Fat 4g

DAY 5

Breakfast 

  • Banana and egg pancakes (1 banana, 2 eggs) 
  • 245kcal Carbs 23g Protein 13g Fat 10g  

Mid morning snack 

  • Chia seed pudding with blueberries 
  • 108kcal Carbs 6g Protein 2g Fat 5g 

Lunch 

  • Jacket sweet potato with greek yoghurt, shredded chicken, spinach and eat lean grated cheese 
  • 411kcal Carbs 44g Protein 55g Fat 2g  

Shake 

  • Progain shake with almond milk after training 
  • 520kcal Carbs 72g Protein 24g Fat 16g  

Snack 

  • Almonds (handful) 
  • 149kcal Carbs 11g Protein 5g Fat 12g  

Dinner 

  • Chicken with sweet potato wedges and broccoli 
  • 419kcal Carbs 55g Protein 41g Fat 4g 

Evening snack 

  • Edamame Beans 
  • 170kcal Carbs 15g Protein 13g Fat 5g

Author: Kirsty Hendey

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