| | MONDAY |
| Breakfast | 160g porridge, 4 strawberries and 7 blueberries |
| Morning Snack | Kinetica Protein Bar (Orange Flavour) Calories (per 60g bar): 205kcals Toffee flavour also available |
| Lunch | 1 chicken breast and roasted vegetables (40g butternut squash, 30g carrots, 40g parsnips) |
| Post-Training | Kinetica 100% Recovery (Blackcurrant) Calories (based upon a 75g serving): 267kcals |
| Dinner | 300g Spaghetti bolognaise with wholewheat pasta |
| Evening Snack (if required) | 10 strawberries with 20g Total 0% yoghurt |
| Total calories (approx.) | Calories: 1406 kcal Protein: 129.6g Carbs: 254g Fat: 37g |
| | TUESDAY |
| Breakfast | 2 egg Omelette with 65g tomatoes and 23g ham |
| Morning Snack | Kinetica Whey (Strawberry) Calories (based upon a 30g serving): 122kcals |
| Lunch | 100g tuna, chickpea mix on 2 slices rye bread |
| Post-Training | Kinetica 100% Recovery (Blackcurrant) Calories (based upon a 75g serving): 267kcals |
| Dinner | 140g tuna steak, 20g rocket, 90g spinach and 120g boiled new potatoes |
| Evening Snack (if required) | 2 sticks of celery, 60g carrot sticks and 25g cucumber with 60g hummus |
| Total calories (approx.) | Calories: 1580kcal Protein: 124.8g Carbs: 225.5g Fat: 44.8g |
| | WEDNESDDAY |
| Breakfast | 140g tropical fruit salad, 150g Total 0% yoghurt, granola |
| Morning Snack | Kinetica Protein Bar (Orange Flavour) Calories (per 60g bar): 205kcals Toffee flavour also available |
| Lunch | 1 sweet potato and 40g lentils with 120g tomato-based sauce (tomatoes, herbs, garlic, chillis) |
| Post-Training | Kinetica Whey Blend (Strawberry) Calories (based upon a 30g serving): 122kcals |
| Dinner | 200g chicken casserole with green and red peppers |
| Evening Snack (if required) | 1 baked apple with sultanas and cinnamons |
| Total calories (approx.) | Calories: 1125 kcal Protein: 84g Carbs: 163.4g Fat: 22.2g |
| | THURSDAY |
| Breakfast | 100g sardines and 1 slice of toasted rye bread |
| Morning Snack | Kinetica Protein Bar (Toffee Flavour) Calories (per 60g bar): 207kcals Orange flavour also available |
| Lunch | Chicken, avocado, romaine lettuce, (with 2 slices of Burgen bread) sandwich |
| Post-Training | Kinetica Whey (Strawberry) Calories (based upon a 30g serving): 122kcals |
| Dinner | 120g piece of haddock baked with lemon juice, capers and roasted cherry tomatoes |
| Evening Snack (if required) | 50g Total 0% yoghurt with 15 blueberries |
| Total calories (approx.) | Calories: 1186kcal Protein: 138.2g Carbs: 65g Fat: 54.3g |
| | FRIDAY |
| Breakfast | 160g porridge, 4 strawberries and 7 blueberries |
| Morning Snack | Kinetica Protein Bar (Toffee Flavour) Calories (per 60g bar): 207kcals Orange flavour also available |
| Lunch | 300g freshly made vegetable soup |
| Post-Training | Kinetica 100% Recovery (Blackcurrant) Calories (based upon a 75g serving): 267kcals |
| Dinner | 220g chicken/tofu stir-fry with broccoli, baby corn, peas, green beans, bean sprouts and brown rice, with 2 tbsp olive oil, sesame seed oil and soy sauce |
| Evening Snack (if required) | Selection of nuts; 20g cashew nuts, 30g brazil nuts and 45g pistachios and 1 fig |
| Total calories (approx.) | Calories: 1585 kcal Protein: 131.5g Carbs: 144.5g Fat: 63.2g |
| | SATURDAY |
| Breakfast | 150g mackerel on 2 slices of rye toast |
| Morning Snack | Kinetica Whey (Strawberry) Calories (based upon a 30g serving): 122kcals |
| Lunch | 100g of chicken and avocado in a wholemeal pitta |
| Post-Training | Kinetica Protein Bar (Toffee Flavour) Calories (per 60g bar): 207kcals Orange flavour also available |
| Dinner | Chinese style 80g salmon steak cooked in soy sauce, honey. |
| Evening Snack (if required) | 1 cooked banana with chopped 30g pistachio nuts |
| Total calories (approx.) | Calories: 1657kcal Protein: 138.2g Carbs: 101.5g Fat: 82.3g |
| | SUNDAY |
| Breakfast | 1 banana, 1 tsp honey, 40g Total 0% yoghurt, 6 walnuts |
| Morning Snack | Kinetica Whey (Strawberry) Calories (based upon a 30g serving): 122kcals |
| Lunch | 150g roast lamb with 40g broccoli, 40g peas, 40g carrots, 120g boiled new potatoes |
| Post-Training | Kinetica Protein Bar (Orange Flavour) Calories (per 60g bar): 205kcals Toffee flavour also available |
| Dinner | 100g lemon chicken with 100g brown rice |
| Evening Snack (if required) | 25g granola, 100g strawberries and 40g Total 0% yoghurt |
| Total calories (approx.) | Calories: 1380kcal Protein: 131g Carbs: 142.4g Fat: 47.2g |
