About Myke Gray

Myke Gray is one of Britain's leading personal trainers, whose qualifications include: Premier Master Diploma in Personal Training; Premier Advanced Personal Trainer; CHEK Level 1 Exercise Coach; CHEK Level 2 Holistic Life Coach and Premier Nutritional Advisor.

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This example food plan is an ideal balance for an average female. It has an ideal calorie intake and is designed for nutritional balance as opposed to weight loss. The chosen foods are to give her energy and stamina, as well as nutrients to get her through her day feeling good and feeling free of cravings.

The calorie intake for all of this food is only 1754 calories; there are 58 grams of fat; 110 grams of protein; 160 grams of carbohydrates; Sugar intake is only 23 grams; 53 grams of sodium; and 489 mg of Vitamin C.

This is just an example. I am not prescribing this diet to you.

Food	Portion	Calories	Fat	Protein	Carbs	Sugar	Sodium	Vit C
Water	1/2 litre
Breakfast
Banana	med	109	tr	1	17	0	1	12
Toast	2 slices	6	0	0	2	0	1	1
Eggs	2	160	10	14	0	0	-	0
	Total	275	10	15	19	0	2	13
Water	1/2 litre
Snack
Tuna	60 g	72	0.7	16.3	0	0	138	0
Quinoa	1/2 cup	318	5	11	58.5	0	18	0
	Total	390	5.7	27.3	58.5	0	156	0
Water	1/2 litre
Lunch
Grilled Chicken	1/2 breast	142	3.1	26.75	0	0	-	0
CousCous	1 cup cooked	176	0	6	36	0	8	0
Salad:
Baby Spinach	50 g	12.5	0	0	0	0	70	90
Tomato	1	26	tr	1	6	0	11	24
Cucumber	quarter	9.5	tr	0.5	2	0	1.5	4
Avocado	half	153	15	2	6	0	10.5	6
	Total	519	18.1	36.25	50	0	101	124
Water	1/2 litre
Snack
Mixed nuts (no salt)	30 g	190	16.7	6.3	3.9	1.3	71	0
Blueberries	1/2 cup	41	0.5	0.5	10	0	4.5	10
Strawberries	1/2 cup	22.5	0.5	0.5	5	0	1	42.5
Kiwi Fruit	2	92	0	0	2	22	8	150
	Total	345.5	17.7	7.3	20.9	23.3	84.5	202.5
Water	1/2 litre

Baked salmon	3 0z	155	7	22	0	0	48	0
Carrots steamed	1/2 cup	35	tr	1	8	0	52	2
Broccoli steamed	1/2 cup	22	tr	2	4	0	20	58
Baby Spinach steamed	50 g	12.5	0	0	0	0	70	90
	Total	224.5	7	25	12	0	190	150
Total for Day		1754	58.5	110.85	160.4	23.3	533.5	489.5
Water Consumption	3 litres

In this example of an ideal day’s nutrition for a male, I have emphasises the importance of a proper calorie intake for an average male. This is not a weight loss diet this is a nutrition plan based on a balanced healthy diet. This is a plan for achieving energy, vitality and wellbeing.

The grand total of calories for all this nutritious food is only 2515 Calories; 73.3 grams of Fat; 182 grams of Protein; 255 grams of Carbohydrates. Very low sugar coming in at 33 grams; 5.79 grams of sodium; and 553 mg of Vitamin C.

This is just an example. I am not prescribing this diet to you.

Food	Portion	Calories	Fat	Protein	Carbs	Sugar	Sodium	Vit C
Water	1/2 litre
Breakfast
Banana	med	109	-	1	17	0	1	12
Cinnamon	1 tsp	6	0	0	2	0	1	1
Sultanas	15g	48	0.1	0.45	9.7	9.7	7	0
Porridge	1 1/2 cup	224	5.2	6.8	34	0	6	0
Egg white omelette	1 cup	124	0	24	4	-	-	-
	Total	511	5.3	32.25	66.7	9.7	15	13
Water	1/2 litre
Snack
Tuna	60 g	72	0.7	16.3	0	0	138	0
Quinoa	1/2 cup	318	5	11	58.5	0	18	0
cottage cheese	4 oz	96	0.5	19.5	2	-	-	-
	Total	486	6.2	46.8	60.5	0	156	0
Water	1/2 litre
Lunch
Grilled Chicken	1 breast	284	6.2	53.5	0	0	-	0
Brown rice	100 g	100	1	3	32	0	0	0
Salad:
Baby Spinach	50 g	12.5	0	0	0	0	70	90
Tomato	1	26	tr	1	6	0	11	24
Cucumber	quarter	9.5	tr	0.5	2	0	1.5	4
Avocado	whole	306	30	4	12	0	21	12
	Total	738	37.2	62	52	0	103.5	130
Water	1/2 litre
Snack
Mixed nuts (no salt)	30 g	190	16.7	6.3	3.9	1.3	71	0
Blueberries	1/2 cup	41	0.5	0.5	10	0	4.5	10
Strawberries	1/2 cup	22.5	0.5	0.5	5	0	1	42.5
kiwi fruit	2	92	0	0	2	22	8	150
	Total	345.5	17.7	7.3	20.9	23.3	84.5	202.5
Water	1/2 litre
Dinner
Baked salmon	3 0z	155	7	22	0	0	48	0
CousCous	1 cup cooked	176	0	6	36	0	8	0
Portobello mushroom	1	12	tr	1	3	0	2	0
Carrots	1/2 cup	35	tr	1	8	0	52	2
Broccoli	1 cup	44	tr	4	8	0	40	116
Baby Spinach	50 g	12.5	0	0	0	0	70	90
	Total	434.5	7	34	55	0	220	208
Total for Day		2515	73.4	182.35	255.1	33	579	553.5
Water Consumption	2.5 litres

FOLIC ACID
VITAMIN A
VITAMIN B1
VITAMIN B2
VITAMIN B3
VITAMIN B5
VITAMIN B6
VITAMIN B12
VITAMIN C
VITAMIN D
VITAMIN E
CALCIUM
CHROMIUM
COPPER
IODINE
IRON
MAGNESIUM
MANGANESE
MOLYBDENUM
PHOSPHORUS
POTASSIUM
SELENIUM
ZINC