Here’s a sample  breakdown of what 1800 calories may looks like on a  individual platel, as most individual are totally unaware of how much calories they consume on a daily basis.

Meal #1 Breakfast

Oatmeal cottage cheese pancake with  2 strip of grilled bacon on the side
Recipe for the pancake:
½ cup or 40grams dry rolled oats,

½ cup or 113 grams Cottage cheese,

1 tsp or 4.2 grams vanilla extract,

4 large Egg white Raw,

1 Blend all ingredients in blender.
2 Spray skillet with cooking spray and cook pancakes, a few small ones at a time.
3 Top with your favourite pancake topping!
4 Grilled 2 strips of bacon while you cooked your pancaked.
Total = 405.9 calories



Meal #2 midmorning snack or early evening
Almond butter and berries super protein shake
Ingredients: 1 1/2 cup of water,

Whey protein powder 2 scoop (60grams),

1 tbsp or 16grams of Almond butter,plain, without salt added,

Strawberries Raw 8 large or 144 grams,

Raspberries, 1 cup or 123 grams,

Ice cubes, 6 cube,

Combine all ingredients in a blender and mix until smooth.
Total = 448.3 calories




Meal#3 lunch Spicy tuna salad

1 can Tuna Fish, light, canned in water,

drained solids,

Olives 10 Pickled or 27 grams of olives , canned or bottled,

green Spring onions or scallions (includes tops and bulb), raw 1/4 cup or 25 grams ,

½ or 7 grams chopped Jalapeno peppers,

1 ½ tbsp drained Canned capers ,

1/4 Cayenne pepper Spices, red or cayenne,

Lemon juice, Olive oil-1/2 tbsp,

Lettuce Romaine 1/4 head,

½ Avocados Raw,
1 Any kind of lettuce or mixed greens can replace the butter lettuce. Chop olives, finely chop the jalapeno, and dice the lettuce. Combine all of the ingredients except for the lettuce and avocado, and then serve over lettuce. Slice avocado and serve on top.
Total = 452.2 calories



Meal #4 dinner

Spicy Chicken fajita
1 chicken breast or 118 grams , bone and skin removed,

1/6 tbsp or 2.3 grams of olive oil,

Raw Onions, medium or 18.3 grams ,

Raw Jalapeno peppers 1/6 pepper or 2.3 grams ,

Fresh Salsa 2 tbsp or 32 grams,

Cheddar cheese 28.3 grams or 1/4 cup, shredded,

Tortillas Ready-to-bake or -fry, flour, 1 tortilla or 46 grams,

Sour cream 1 tbsp or 15 grams,

Lettuce Romaine raw 1/2 cup or 23.5 grams shredded
1 Slice the onion and jalapeno. Saute the onions. Pan fry the chicken breast in oil for about 8-12 minutes (salt and pepper to taste). Warm the tortillas on the griddle, long enough to make them soften up, 2 minutes.
2 Down the center of the tortilla, spread on a tablespoon worth of sour cream, 1/4 cup shredded cheese, 1/2 breast of sliced chicken, sauted onions, jalapenos (as much as you can bare to eat), 2 tablespoons of salsa, and top with 1/2 cup lettuce.


3 Roll up it, folding in the ends, then slice in half.
Total =453.4 calories



Hope this article has been of use to you and give you a better idea of how much you might be eating etc.


For all your nutritional, training and lifestyle management needs in and around the Cheltenahm and Cotswolds area, for help with getter stronger, fatloss or weight management please contact me on