Abbeycroft Muscle Size Nutrition Guide
Its important for everyone to keep hydrated, but your needs increase if you are exercising regularly. Water plays a part in many vital functions. Including.........Helping regulate body temperature, carrying nutrients around the body, helping convert food into energy,removing waste from the body helping clense your system, enabling optimum performance during exercise.
Portion size of protein should be size of your at palm (not including - fingers). Carbohydrates the size of your fist.
WEEKLY GUIDE
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Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
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Breakfast
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• 2 LARGE HANDFULS ALL BRAN • 1 CUP SEMI SKIMMED/FULL FAT MILK • ONE BANANA
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• 2-3 POACHED EGGS • 2 GRILLED TOMATOES • 1 SLICE WHOLE WHEAT TOAST • ONE BANANA
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• 3/4 CUP PORRIDGE OATS • HANDFUL BLUEBERRIES • HALF GRAPEFRUIT
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• 2 LARGE HANDFULS ALL BRAN • 1 CUP SEMI SKIMMED/FULL FAT MILK • ONE BANANA
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• 2-3 POACHED EGGS • 2 GRILLED TOMATOES • 1 SLICE WHOLE WHEAT TOAST • ONE BANANA
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Snack
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• 2 LARGE HANDFULS OF UNSALTED NUTS MIXED 2 DIFF. COLOURED FRUITS
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• HALF CUP OF COTTAGE CHEESE • 1 PIECE OF FRUIT
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• 2 LARGE HANDFULS OF UNSALTED NUTS MIXED WITH 2 DIFF. COLOURED FRUITS
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• 2 LARGE HANDFULS OF UNSALTED NUTS MIXED WITH 2 DIFF. COLOURED FRUITS
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• HALF CUP OF COTTAGE CHEESE • 1 PIECE OF FRUIT
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Lunch
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• CHICKEN BREAST SLICED • HALF A PEPPER • TEA SPN OF LIGHT MAYO • ONE WHOLE MEAL WRAP
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• TURKEY BREAST • 2 WHOLEMEAL PITTA BREADS • SALAD
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• 2 SLICE WHOLEMEAL BREAD • ONE SALMON FILLET • WATERCRESS • HANDFUL OF GRATED CARROT • tbl spn OF COTTAGE CHEESE
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• CHICKEN BREAST SLICED • HALF A PEPPER • TEA SPN OF LIGHT MAYO • ONE WHOLE MEAL WRAP
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• TURKEY BREAST • 2 WHOLEMEAL PITTA BREADS • SALAD
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Snack
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• 3 LARGE tbl spn NATURAL YOGHURT • ONE PIECE OF FRUIT • HONEY
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• 2 HANDFULS OF UNSALTED NUTS
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• 3 LARGE tbl spn NATURAL YOGHURT • ONE PIECE OF FRUIT • HONEY
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• 3 LARGE tblspn NATURAL YOGHURT • ONE PIECE OF FRUIT • HONEY
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• 2 HANDFULS OF UNSALTED NUTS
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Dinner
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• LARGE HANDFUL PRAWNS • ONE CUP OF COUS COUS • SUNDRIED TOMATOES
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• ONE LARGE BOWL OF BEEF STEW
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• GRILLED TUNA STEAK • 2 LARGE HANDFULS BABY SPINACH • 3 BOILED POTATOES • GINGER
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• LARGE HANDFUL PRAWNS • ONE CUP OF COUS COUS • SUNDRIED TOMATOES
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• ONE LARGE BOWL OF BEEF STEW
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