Sample Of A Clean Diet

06:30am :
Strong black tea / coffee

40-50 mins low intensity cardio

7.30 breakfast  Porridge: 30g oats + skimmed milk + tsp sugar
       3 egg whites + 1 egg yolk scrambled
       200ml fresh fruit juice

10.00 100g chicken breast
 2 oatcakes
 Fruit
 Mug green tea

12.30 180g tuna or mackerel salmon or chicken breast
 30g wholemeal pasta or basmati rice
 Large mixed salad
 Mug green tea

15.00 100g chicken breast
 2 oatcakes
 Fruit
 Mug green tea

45 mins pre-workout 20g whey protein powder in water
                   2 oatcakes
                   Banana
                   Drink water

45 mins intense weight training

Immediately post workout
 40g whey protein powder + 5g glutamine in water

Evening meal 60 mins later
150g lean red meat or 180g salmon steak40g wholemeal pasta or 40g basmati rice or 2-3 small boiled new potatoes
Large serving mixed vegetables
22.00 Super Fruit Smoothie

Bedtime 200g cottage cheese