Day
Food Cooking Methods
Portion sizes
Energy (calories) approx. Protein
Fat
Fibre intake
Day 1 - Friday
Breakfast – Bowl of Krave cereal with full fat milk and a cup of tea 2 sugars , full fat milk
Medium bowl of cereal
450 calories in cereal
43 calories in the tea.
2g in cereal

0.93g in tea
3.5g in cereal
0.82g in tea
1g in cereal

0.1g in tea

Lunch – Fried Chinese chow mein noodles with satay chicken and extra soy sauce and a can of cherry tango
2 forkfuls of noodles , 2 satay chicken skewers
361 calories in noodles
250 calories in satay skewers
53 calories in soy sauce
11 calories in cherry tango

3.77g in noodles

4.99g in satay chicken
0.2g in soy sauce
13.84g in noodles

1.52g in satay chicken
0g in soy sauce
1.8g in noodles

0g in satay chicken
0g in soy sauce

Dinner – Oven Baked chicken dippers with chunky chips ketchup, barbeque sauce and mayonnaise and a glass of berry juice.
5 dippers , few handfuls of chips
890 calories for the chicken dippers
153 calories in chips
112 calories in the juice
12g in dippers

4.7g in chips
9.6g in dippers

9g in chips
0.8g in dippers

Snacks – lightly salted Doritos with salsa dip and a glass of wine and lemonade and water throughout the day.
Few handfuls of Doritos , 2 teaspoons of salsa
146 calories in Doritos
35 calories in salsa
2g in Doritos

0.4g in salsa
8g in Doritos
0.9g in Doritos

0.4g in salsa
Day 2 – Saturday
Breakfast –
Bacon, caramelised onion sausage,1 fried egg, toast (white bread) spaghetti, cup of tea 2 sugars ,full fat milk
2 rashers of bacon,1 sauage,1 egg , 2 slices of toast, half a tin of spaghetti
65 calories in bacon
85 calories in the sausage
128 calories in the toast
128 calories in the spaghetti
And 43 calories in the tea

8g in bacon

4.23g in sausage

1.98g in toast

3.4g in spaghetti

0.93g in tea
9.8g in bacon

7.43g in sausage

0.88g in toast

0.4g in spaghetti

0.82g in tea

1g in spaghetti

0.1g in tea

Lunch –
None
None

0g
0g
0g

Dinner –
Pasta with flame grilled chicken pieces , pesto and grated cheddar cheese
Few handfuls of pasta,2 teaspoons of pesto, 100g cheddar cheese , a few chicken pieces
102 calories in cooked pasta,
80 calories in pesto
403 calories in cheese

11.27g in pasta with pesto
25.66g in pasta with pesto
2.4g in pasta with pesto

Snacks –
Donor kebab with cucumber and tomato with 2 glasses of berry juice.
Small kebab
620 calories in a kebab
37.87g in kebab
16.63g in kebab
4.3g in kebab
Day 3 – Sunday
Breakfast –
Bowl of krave cereal with whole milk and a cup of tea with 2 sugars and whole milk.
Medium bowl
450 calories in the cereal
43 calories in the tea
2g in cereal
0.93g in tea
3.5g in cereal
0.82g in tea
1g in cereal
0.1g in tea

Lunch –
None
none
0 calories
0g
0g
0g

Dinner –
¼ pounder chicken burger, chicken dippers, chunky chips, ketchup, barbeque sauce.
1 burger,
3 dippers
And 5 handful of chips
130 calories in the burger
210 calories in the chicken dippers
305 calories in the chips
6.3g in burger

12g in dippers

4.7g in chips
6.8g in burger

9.6 g in dippers

9g in chips

0.8g in dippers

Snacks – Chinese egg fried rice, chow mein, chicken skewers in peanut sauce and some chicken in a red sauce
Few tablespoons of rice, few forkfuls of noodles 2 skewers, a few pieces of chicken
209 calories in egg fried rice
145 calories in chow mein
282 calories in chicken skewers with peanut sauce
11.23g in rice

3.77g in noodles

14.21g in chicken skewers
11.11g in rice

13.84 in noodles

7.04g in chicken skewers
1.2g in rice

1.8g in noodles

0.2g in chicken skewers
Total nutrients amount

5804 calories in three days
153.81g of protein
169.61g of fat
17.9g of fibre http://www.nutracheck.co.uk/calories/calories_in_drinks/calories_in_tea.html http://www.dietandfitnesstoday.com/calories-burned-cycling.php http://walking.about.com/cs/howtoloseweight/a/howcalburn.htm http://www.healthstatus.com/perl/calculator.cgi