Ripped Variation
breakfast
2 poached eggs = 15kcal each = 30kcal
2 small dry toast = 30kcal each = 60kcal
cereal
4 tbsp oats = 8kcal per 15g = 32kcal
1 tbsp bran powder = 32kg per 15g = 32kcal
1 tbsp sunflower seeds = 45kcal per 15g
1 tbsp raisins = 45 per 15g
1 cup of milk = 100kcal

lunch
peanut butter sandwich
4 small slices of Wheat Bread = 30kcal each = 60kcal
2 tsp Peanut Butter = 188kcal
1 Yogurt drink = 120kcal
1 Peach = 35kcal

dinner
2 poached eggs = 15kcal each = 30kcal
2 small dry toast = 30kcal each = 60kcal
salad as big as you can eat = 200kcal

evening
4 tbsp oats = 8kcal per 15g = 32kcal
1 tbsp bran powder = 32kg per 15g = 32kcal
1 tbsp sunflower seeds = 45kcal per 15g
1 tbsp raisins = 45 per 15g
1 tbsp apple fibre supplement = 20kcal
1 cup of milk = 100kcal
decaffeinated coffee = 0kcal