Requirements
TDEE8368.0 kJ2000.0 kcal
Energy6276.0 kJ1500.0 kcal
Water2.0 ltr~9 mugs
Protein92.29g25%
Fat33.92g20%
Results
Energy6268.23 kJ1498.14 kcal
Percent of TDEE75%
Protein92.18g25%
Fat33.8g20%
Carbs & Fibre228.1g55%
Meal Plan
Ingredient Amount Protein Carbohydrate Sugar Fat Saturates Fibre Energy (kJ) Energy (kcal)
Milk 400g 14.4g 19.6g 19.6g 0.4g 0.4g 0.0g 592.8 kJ 141.68 kcal
Total 14.4g 19.6g 19.6g 0.4g 0.4g 0.0g 592.8 kJ 141.68 kcal
 
Ground Almonds 6g 1.26g 0.41g 0.25g 3.36g 0.26g 0.44g 156.33 kJ 37.36 kcal
Oats 70g 9.24g 41.44g 0.84g 4.06g 0.7g 6.16g 1061.06 kJ 253.6 kcal
Whey 10g 8.2g 0.5g 0.5g 0.75g 0.5g 0.0g 175.65 kJ 41.98 kcal
Total 18.7g 42.35g 1.59g 8.17g 1.46g 6.6g 1393.04 kJ 332.94 kcal
 
Chia seeds 27g 5.67g 5.4g 0.0g 8.1g 0.94g 8.91g 559.17 kJ 133.64 kcal
Yoghurt 130g 13.39g 5.2g 5.2g 0.0g 0.0g 0.0g 316.03 kJ 75.53 kcal
Apple 275g 0.61g 29.4g 27.78g 0.33g 0.06g 3.58g 550.85 kJ 131.66 kcal
Total 19.67g 40.0g 32.98g 8.43g 0.99g 12.49g 1426.05 kJ 340.83 kcal
 
Chicken 20g 5.78g 0.02g 0.02g 0.38g 0.12g 0.02g 112.82 kJ 26.96 kcal
Flax 8g 1.77g 0.24g 0.14g 3.2g 0.36g 1.9g 167.7 kJ 40.08 kcal
Mixed Veg 456g 11.86g 38.76g 12.31g 4.56g 0.46g 12.77g 1131.34 kJ 270.4 kcal
Total 19.4g 39.02g 12.48g 8.14g 0.94g 14.68g 1411.86 kJ 337.44 kcal
 
Haddock 33g 7.76g 0.33g 0.03g 0.07g 0.03g 0.2g 141.47 kJ 33.81 kcal
Mixed Veg 463g 12.04g 39.36g 12.5g 4.63g 0.46g 12.96g 1148.7 kJ 274.55 kcal
Olives 22g 0.22g 0.0g 0.0g 3.96g 0.66g 0.51g 154.31 kJ 36.88 kcal
Total 20.01g 39.69g 12.53g 8.66g 1.16g 13.67g 1444.48 kJ 345.24 kcal
 
Grand Total 92.18g 180.66g 79.18g 33.8g 4.95g 47.44g 6268.23 kJ 1498.14 kcal