Sample 2,000 KCAL MEAL PLAN |
| What do I mean by a portion? Click here to find out! |
Food Group |
|
|
|
| Bread, other cereals and potatoes |
9 | 135 | 720 |
| Milk & Diary | 2.5 | 30 | 225 |
| Meat, fish and alternatives | 2 | 10-15* | 240-265 |
Fruit |
5 | 75 | 300 |
| Vegetables | 4 | 20 | 100 |
| Fats | 3 | 0 | 135 |
| Sports/Hyrdration Drinks | 1 Litre | 30 | 120 |
| Snacks | - | 35-45 | 170-200 |
| TOTAL | 320-345g | 2,010 - 2,065kcals |
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Can provide approximately 67% of the energy from carbohydrate and 14-20% protein (% values will depend on choice of food from each group) The hypotonic drink is included if training is for more than 60 minutes. This should contain approximately 3g of carbohydrate per 100ml. *includes 1/2 portion of beans or pulses (2 tablespoons) e.g. baked beans to provide carbohydrate. If beans are not eaten, this food group will not provide any carbohydrate. |
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