— HIGH-PROTEIN PERFORMANCE
EXAMPLE DAY — HIGH-PROTEIN PERFORMANCE NUTRITION
• BREAKFAST
• LUNCH
60g oats, 250g Greek yoghurt, 30g whey, 100g berries, 10g chia seeds, 10g honey. Mix together and refrigerate overnight.
180g cooked chicken breast, 200g cooked basmati rice, ½ avocado, salad vegetables, 10g olive oil, lemon/lime and seasoning. Grill chicken, cook rice and combine.
~550 kcal | 48g protein | 65g carbs | 10g fat
~700 kcal | 60g protein | 70g carbs | 20g fat
• DINNER
• SNACK
Salmon, Potatoes & Greens
High-Protein Yoghurt Bowl
180g salmon, 300g baby potatoes, 200g broccoli, 10g olive oil, lemon, garlic and herbs. Roast potatoes, bake salmon and steam broccoli.
300g Greek yoghurt, 20g whey, 1 banana, 15g almonds. Mix yoghurt and whey, then add banana and almonds.
~650 kcal | 45g protein | 55g carbs | 25g fat
~450 kcal | 32g protein | 35g carbs | 10g fat
