Small Build

Body weight 40- 70kg

Medium Build

Body weight 70 - 90kg

Large Build

Body weight 90kg+

Vegan

Vegetarian

Meat eater

Breakfast

35g of porridge oats with 330ml of soya milk
+
2 tablespoons of nut butter
25g

Snack

Fruit and nut bar
+
Fruit smoothie with 30g of Hemp Powder
20g

Lunch

100g Falafel with a lentil salad
25g

Snack

1 cup on Edamame beans
+
Hummus and veg sticks
25g

Dinner

125g of tofu
+
Mixed bean salad and 1 tbsp of tahini
30g

Supper

Chia seed pudding made with soya milk
10g
= 120g Protein

Breakfast

Porridge with 1/2 pint of milk plus a yoghurt
20g

Snack

Yoghurt
10g

Lunch

3 egg omelette
20g

Snack

50g of nuts
20g

Dinner

200g of quorn and quinoa
40g

Supper

Hot Chocolate
10g
= 120g Protein

Breakfast

Porridge with 1/2 pint of milk plus a yoghurt
20g

Snack

Yoghurt
Or
1 OTE Protein Bar
10g

Lunch

3 egg omelette
20g

Snack

50g of nuts
20g

Dinner

150g chicken or fish
40g

Supper

Hot chocolate
= 120g Protein

Breakfast

45g of porridge oats with 300ml of soya milk
+
2 tablespoons of nut butter and 30g of hemp powder
35g

Snack

Fruit and nut bar
+
Fruit smoothie with 30g of Hemp powder
20g

Lunch

100g of Falafel with a lentil salad
25g

Snack

1 cup of edamame beans
+
Hummus and veg sticks
25

Dinner

125g of tofu with a mixed bean salad and 1 tbsp of tahini
+
1 cup of spinach and 1/2 cup of green peas
40g

Supper

Chia seed pudding made with soya milk
10g
= 140g Protein

Breakfast

Porridge with 1/2 pint of milk and 2 scrambled eggs
30g

Snack

Yoghurt
10g

Lunch

3 egg omelette with 75g of cheese
40g

Snack

Yoghurt
10g

Dinner

200g of quorn and quinoa
40g

Supper

Hot Chocolate
10g
= 140g Protein

Breakfast

Porridge with 1/2 pint of milk and 2 scrambled eggs
30g

Snack

Yoghurt
Or
1 OTE Protein Bar
10g

Lunch

3 egg omelette with 75g of cheese
40g

Snack

Yoghurt
Or
1 OTE Protein Bar
10g

Dinner

150g of chicken or fish
30g

Supper

Hot chocolate
10g
= 140g Protein

Breakfast

60g of porridge oats with 440ml of soya milk
+
2 tbsp of nut butter and 30g hemp powder
40g

Snack

Fruit and nut bar
+
Fruit smoothie with 30g of hemp powder
20g

Lunch

100g of falafel with a lentil salad and a Soy yoghurt
30g

Snack

1 cup of edamame beans
+
Hummus and veg sticks
25g

Dinner

125g of tofu with a mixed bean salad and 1 tbsp of tahini
+
1 cup of spinach, 1/2 cup of green peas and 1 cup of brown rice
45g

Supper

Chia seed pudding made with soya milk
+
2 tbsp of almonds
15g
= 160g Protein

Breakfast

Porridge with ½ pint of milk plus a yogurt and 2 scrambled eggs
40g

Snack

Yoghurt
10g

Lunch

3 Egg Omelette with 1/2 tub of cottage cheese
40g

Snack

Yoghurt
10g

Dinner

250g quorn and quinoa
50g

Supper

Hot chocolate
10g
= 160g Protein

Breakfast

Porridge with ½ pint of milk plus a yogurt and 2 scrambled eggs
40g

Snack

Yoghurt
Or
1 OTE Protein Bar
10g

Lunch

3 egg omelette with a small tin of tuna
40g

Snack

Yoghurt
Or
1 OTE Protein Bar
10g

Dinner

200g of chicken or fish
50g

Supper

Hot Chocolate
10g
= 160g Protein

Ready reckoner of protein foods

Animal Source Approx Weight Handy Measure
Beef, Lamb, Pork 75g / 3oz 2 medium slices
Turkey, chicken 75g / 3oz 1 small breast
Liver 100g / 4oz 2 tablespoons
Grilled Fish 100g / 4oz 1 small fillet
Beef, lamb, pork 75g / 3oz 2 medium slices
Salmon, tuna 100g / 4oz 1 small tin
Sardines 100g / 4oz 1 small tin
Shrimps, prawns 100g / 4oz 2 tablespoons
Cockles 200g / 8oz 4 tablespoons
Eggs - - 3 medium
Cheddar cheese 75g / 3oz 2 matchbox sized pieces
Edam cheese 150g / 6oz 2 matchbox sized pieces
Cottage cheese 150g / 6oz 4 tablespoons
Yoghurt (low fat) 400ml / 16floz 3 cartons
Milk (skimmed / semi-skimmed) 600ml / 24floz 1 pint
Soya milk 600ml / 24floz 1 pint
Vegetable Source Approx Weight Handy Measure
Quinoa 300g / 12oz 10 tablespoons (cooked)
Nuts (eg. peanuts, cashews) 50g / 2oz 1 medium packet
Seeds (eg. sunflower, sesame) 500g / 24oz 4 tablespoons
Baked beans 210g / 8oz 4 tablespoons or ½ a large tin
Kidney beans, split peas 150g / 6oz 5 tablespoons (cooked)
Lentils 150g / 6oz 5 tablespoons (cooked)
Tofu (soya bean curd) 125g / 5oz ½ packet
Soya milk 350ml / 14floz ⅔ pint
Hummous 125g / 5oz 3 tablespoons
Peanut butter 50g / 2oz Thickly spread on 2 slices of bread
Bread 125g / 5oz 4 large slices
Pasta, noodles 250g / 10oz 8 tablespoons (cooked)
Rice 450g / 18oz 12 tablespoons (cooked)
Cornflakes 100g / 4oz 2 large bowls
Rice Krispies 150g / 6oz 3 large bowls
Weetabix 100g / 4oz 5 Weetabix
Digestive biscuits 100g / 4oz 7 biscuits
Semi-sweet biscuits 150g / 6oz 6–8 biscuits
1
Your Build
2
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3
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