Nutritional plan

nutritional plan - male strength ATHLETE

Male: 85 kg, 180 cm and 35 years old

Total: 2984 kcal; 21 en% fat; 419g carbohydrates; 138 g protein

Breakfast: 482 kcal, 75g carbohydrates, 25g protein
  • Whole wheat sandwich with cream cheese and slices cucumber 
  • 1 bowl of low fat quark (150 ml) with 2 tablespoons muesli and 3 tablespoons raisins 
  • Tea/coffee/water*

Snack: 404 kcal, 74g carbohydrates, 6g protein

  • 1 pear
  • 1 slice of muesli bread with margarine
  • 3 dried figs
  • Tea/coffee/water*

Lunch: 835 kcal, 105g carbohydrates, 31g protein

  • 1 grilled cheese whole wheat sandwich 
  • 1 small wrap with cottage cheese, slices tomato and ½ avocado
  • 1 small bowl of raw mixed vegetables with no dressing
  • 1 smoothie; 1 banana, 50g strawberries and 150ml low fat yoghurt

Snack: 304 kcal, 58g carbohydrates, 5g protein

  • 1 slice ginger bread
  • 1 whole wheat cracker with fresh goat cheese and honey
  • 1 apple
  • 1 cappucino (125ml)
  • Tea/coffe/water*
Dinner: 570 kcal, 66g carbohydrates, 46g protein
  • 5 serving spoons whole wheat pasta 
  • 1 serving of grilled chicken (100g)
  • Sauce with stir fried vegetables with tomato paste (200g)
  • Water

During the training (45-75 minutes): 

  • Water

After the training and before going to bed:

123 kcal, 41g carbohydrates, 23g protein 

  • Vifit Sport Recovery Shake, Vanilla Flavour (portion 35 g, add: 250 ml water)
  • 1 bunch of white grapes
  • 1 hand of almonds and raisins
*Coffee and tea are without milk and/or sugar