Toning up – Meal Plan | Kinetica Sports Toning up – Meal Plan – Kinetica Sports
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Toning up – Meal Plan

MONDAY

Breakfast

Banana smoothie
(made with 1 scoop of whey protein, 2 bananas, 125ml plain bio yoghurt, water to reach required consistency (approx. 250ml)) and 10 almonds

PLUS
Kinetica Fat Burner Tablets (x4)

Mid-Morning Snack

Kinetica Protein Bar (Orange Flavour)

Calories (per 60g bar): 205kcals
Protein: 20g
Carbohydrate: 19.2g
Fat: 7.7g

Toffee flavour also available

Lunch

220ml Tomato and basil soup

Post Training

Kinetica Recovery (Blackcurrant)

Calories (based upon a 75g serving): 267kcals
Protein: 24.8g
Carbohydrate: 41.3g
Fat: 0.3g

Dinner

150g Chicken skewers and 100g brown rice

Evening Snack
(if required)

Kinetica Whey Blend (Strawberry)

Calories (based upon a 30g serving): 122kcals
Protein: 23g
Carbohydrate: 2.2g
Fat:2.5g

Total calories (approx.)

Calories: 1194kcal
Protein: 142.5g
Carb: 176.7g
Fat: 43.5g


TUESDAY

Breakfast

60g bacon and 1 grilled tomato

PLUS
Kinetica Fat Burner Tablets (x4)

Mid-Morning Snack

Kinetica Whey Blend (Strawberry)

Calories (based upon a 30g serving): 122kcals
Protein: 23g
Carbohydrate: 2.2g
Fat:2.5g

Lunch

21 Baked potato with 1 small can of tuna and 1.5 tbsp of mayonnaise

Post Training

Kinetica Recovery (Blackcurrant)

Calories (based upon a 75g serving): 267kcals
Protein: 24.8g
Carbohydrate: 41.3g
Fat: 0.3g

Dinner

8oz steak and roasted vegetables (1/2 red pepper, ½ green pepper, 1 courgette)

Evening Snack
(if required)

Kinetica Protein Bar (Orange Flavour)

Calories (per 60g bar): 205kcals
Protein: 20g
Carbohydrate: 19.2g
Fat: 7.7g

Toffee flavour also available

Total calories (approx.)

Calories: 1640kcals
Protein: 220.8g
Carb: 127.2g
Fat: 30.5g


WEDNESDAY

Breakfast

2 egg Omelette with 45g tuna and dried chilli

PLUS
Kinetica Fat Burner Tablets (x4)

Mid-Morning Snack

Kinetica Protein Bar (Orange Flavour)

Calories (per 60g bar): 205kcals
Protein: 20g
Carbohydrate: 19.2g
Fat: 7.7g

Toffee flavour also available

Lunch

300g Carrot and coriander soup

Post Training

Kinetica Whey Blend (Strawberry)

Calories (based upon a 30g serving): 122kcals
Protein: 23g
Carbohydrate: 2.2g
Fat:2.5g

Dinner

400g homemade Chicken and vegetable stir-fry

Evening Snack
(if required)

Kinetica Protein Bar (Toffee Flavour)

Calories (per 60g bar): 207kcals
Protein: 20.2g
Carbohydrate: 19.3g
Fat: 7.8g

Orange flavour also available

Total calories (approx.)

Calories: 1384kcals
Protein: 166.2g
Carb: 77.7g
Fat: 53g


THURSDAY

Breakfast

50g Muesli – preferably homemade with porridge oats, puffed flakes and dried and fresh fruit, no added sugar.

PLUS
Kinetica Fat Burner Tablets (x4)

Mid-Morning Snack

Kinetica Protein Bar (Toffee Flavour)

Calories (per 60g bar): 207kcals
Protein: 20.2g
Carbohydrate: 19.3g
Fat: 7.8g

Orange flavour also available

Lunch

Tuna nicoise salad (1 small can of tuna, 1.5 tbsp mayonnaise, 1 small boiled potato, 60g salad leaves, 5 olives)

Post Training

Kinetica Recovery (Blackcurrant)

Calories (based upon a 75g serving): 267kcals
Protein: 24.8g
Carbohydrate: 41.3g
Fat: 0.3g

Dinner

300g Green Thai curry with 40g brown rice

Evening Snack
(if required)

Kinetica Whey Blend (Strawberry)

Calories (based upon a 30g serving): 122kcals
Protein: 23g
Carbohydrate: 2.2g
Fat:2.5g

Orange flavour also available

Total calories (approx.)

Calories: 1811kcals
Protein: 147g
Carb: 150.8g
Fat: 73.1g


FRIDAY

Breakfast

2 tbsp of natural yoghurt with 80g pineapple

PLUS
Kinetica Fat Burner Tablets (x4)

Mid-Morning Snack

Kinetica Protein Bar (Orange Flavour)

Calories (per 60g bar): 205kcals
Protein: 20g
Carbohydrate: 19.2g
Fat: 7.7g

Toffee flavour also available

Lunch

220g Chicken noodle soup

Post Training

Kinetica Recovery (Blackcurrant)

Calories (based upon a 75g serving): 267kcals
Protein: 24.8g
Carbohydrate: 41.3g
Fat: 0.3g

Dinner

310g Shepherd’s pie (Tip: drain the mince meat after frying and before constructing the pie)

Evening Snack
(if required)

Kinetica Protein Bar (Toffee Flavour)

Calories (per 60g bar): 207kcals
Protein: 20.2g
Carbohydrate: 19.3g
Fat: 7.8g

Orange flavour also available

Total calories (approx.)

Calories: 1615kcals
Protein: 138g
Carb: 175.8g
Fat: 48.8g


SATURDAY

Breakfast

2 egg Scrambled egg with 6 chopped cherry tomatoes stirred into the scrambled egg

PLUS
Kinetica Fat Burner Tablets (x4)

Mid-Morning Snack

Kinetica Whey Blend (Strawberry)

Calories (based upon a 30g serving): 122kcals
Protein: 23g
Carbohydrate: 2.2g
Fat:2.5g

Toffee flavour also available

Lunch

85g Teriyaki salmon with 40g Pak choi and 60g Chinese kale

Post Training

Kinetica Recovery (Blackcurrant)

Calories (based upon a 75g serving): 267kcals
Protein: 24.8g
Carbohydrate: 41.3g
Fat: 0.3g

Dinner

170g Homemade beef burgers with 175g roasted new potatoes

Evening Snack
(if required)

Kinetica Protein Bar (Toffee Flavour)

Calories (per 60g bar): 207kcals
Protein: 20.2g
Carbohydrate: 19.3g
Fat: 7.8g

Orange flavour also available

Total calories (approx.)

Calories: 1234kcals
Protein: 107g
Carb: 69.8g
Fat: 43.6g


SUNDAY/strong>

Breakfast

135g baked beans with 1 slice of granary bread

PLUS
Kinetica Fat Burner Tablets (x4)

Mid-Morning Snack

Kinetica Protein Bar (Toffee Flavour)

Calories (per 60g bar): 207kcals
Protein: 20.2g
Carbohydrate: 19.3g
Fat: 7.8g

Orange flavour also available

Lunch

170g roast chicken with 85g roasted potatoes, 85g broccoli, 70g peas, 60g swede and 40g parsnips.

Post Training

Kinetica Whey Blend (Strawberry)

Calories (based upon a 30g serving): 122kcals
Protein: 23g
Carbohydrate: 2.2g
Fat:2.5g

Dinner

155g Trout stuffed with fennel and lemon (to flavour) with 60g mixed salad

Evening Snack
(if required)

Kinetica Whey Blend (Strawberry)

Calories (based upon a 30g serving): 122kcals
Protein: 23g
Carbohydrate: 2.2g
Fat:2.5g

Total calories (approx.)

Calories: 1551kcals
Protein: 168.2g
Carb: 99.7g
Fat: 59.8g


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