Meal Plan

A detailed day-long meal plan tailored to the participant’s dietary requirements is provided below, including a breakdown of costs and recipes. Nutritics data has also been added in order to include a thorough examination of macronutrient distribution and calorie intake, ensuring an extensive nutritional approach.

Breakfast

3 scrambled eggs with spinach:

  • Crack eggs into a bowl with a choice of seasonings (salt and pepper, garlic granules, etc) and beat with a fork. Heat a frying pan over medium heat with a spray of oil or butter and allow to heat up. Once the pan is hot, add the eggs and allow to cook for a few seconds. Using a spatula, stir the eggs occasionally until cooked. Add the spinach until wilted. 
  • Cost of 3 eggs: Approximately £0.25 – £0.50
  • Cost of fresh spinach: Approximately £0.40 – £0.80

Slice of toast with avocado:

  • Toast bread to preferred colour, add a spread of butter if necessary. Mash avocado with choice of seasoning (salt, pepper, garlic, paprika, etc) 
  • Cost of one slice of bread: Approximately £0.08 – £0.20
  • Cost of avocado: Approximately £0.60 – £1.20

One apple:

  • Cost of one apple: Approximately £0.40 – £0.80

Herbal tea:

  • Choice of green tea or fruit tea. Participant should choose a decaffeinated option if possible as stated already.
  • Cost of one herbal tea bag: Approximately £0.08 – £1.05

APPROXIMATE TOTAL COST OF MEAL £1.81 – £3.70.

 

Morning snack 

2 Gluten free rice cakes with 1 mashed banana and cinnamon

  • Mash banana in a bowl, add on top of two rice cakes. Sprinkle with cinnamon 
  • Cost of two rice cakes: Approximately £0.20 – £0.40 (based on purchasing a pack of rice cakes)
  • Cost of one banana: Approximately £0.10 – £0.30 (based on purchasing individual bananas)
  • Cost of cinnamon (for sprinkling): Minimal, as a small amount is typically used.

APPROXIMATE TOTAL COST OF MEAL £0.30 – £0.70.

 

Lunch 

2 turkey and lettuce gluten free wraps

  • Add turkey slices and lettuce to wraps, toast if preferred
  • Cost of sliced turkey: Approximately £0.50 – £1.00
  • Cost of lettuce: Approximately £0.20 – £0.40
  • Cost of wraps or tortillas: Approximately £0.20 – £0.40

Carrot sticks and hummus

  • Cost of carrots: Approximately £0.10 – £0.30 
  • Cost of hummus: Approximately £0.30 – £0.60 

APPROXIMATE TOTAL COST OF MEAL £1.30 – £2.70

 

Afternoon snack 

250ml mixed berry smoothie 

  • In a blender add all ingredients and blend. If the mixture is too thick, add more yogurt and a splash of water
  • Cost of mixed berries (frozen): Approximately £0.50 – £1.00 
  • Cost of Lactose-free Greek yogurt: Approximately £0.50 – £1.00 
  • Cost of spinach: Approximately £0.20 – £0.40
  • Cost of flaxseed: Approximately £0.10 – £0.30 

 

APPROXIMATE TOTAL COST OF MEAL £1.30 – 2.70

 

Dinner 

Grilled salmon filets:

  • Cost of salmon fillets: Approximately £2.00 – £4.00 (based on purchasing fresh or frozen fillets)

Sweet potato:

  • Cost of sweet potato: Approximately £0.50 – £1.00

Green beans:

  • Cost of green beans: Approximately £0.50 – £1.00 (based on purchasing fresh green beans)

Additional ingredients (such as olive oil, salt, and pepper):

  • Cost of additional ingredients minimal, approximately: £0.10, as small amounts are typically used for seasoning.

 

APPROXIMATE TOTAL COST OF MEAL £3.00 – £6.00

Hydration

2 Litres of water are required to be consumed a day in order to maintain hydration.

APPROXIMATE TOTAL COST OF MEAL £2.00 – £2.50

Average total cost of the day comes to below £10, making this a cost effective way of living for a 19 year old female footballer with IBS. 

Following a meal plan like this one will allow for the participant to reach an appropriate target protein intake of 109g. It is essential she sticks to an appropriate consumption of protein to provide an effective energy source.