NUTRITIONAL DISCLAIMER
All nutritional values should be considered estimates and are designed to provide a guideline for the possible nutritional content of the products for our cuts, fakeaways and meals. Our trays may differ from time-to-time depending on availability. All cuts, burgers etc are produced by hand and may vary from 10g’s to 20g’s discrepancy. Likewise for our fakeaways and meals.
Nutritional plans are guidelines and basic ideas to go with all our cuts, meals & fakeaways. For a more detailed, personalised approach, we suggest visiting an accredited nutritionist/PT/ S & C Coach to keep you on track to achieving your goal.
All allergens on meals and fakeaways are stated on products please see allergen chart for more info on our cuts. Customers needing further assistance, please don’t hesitate to contact us.
- Macro Count of Cuts
- Kickstarter 1500 Plan
- Maintenance 2000 Plan
- Lean Bulk 3000 Plan
- Self-Prep Protein Pack
Macro Count of Cuts
Barry’s Fitfood Tracker
| Fit Food Items | Protein(Apx.Macros) | Carbs(Apx.Macros) | Fat(Apx.Macros) | Calories(Per cut/100g) |
|---|---|---|---|---|
| Deluxe Turkey Burger | 18g | 8g | 2.9g | 131 |
| Cajun Chicken Burger | 18g | 9g | 2g | 141 |
| Salt & Chilli Burger | 18g | 10g | 2.9g | 159 |
| Gourmet Turkey Burger | 18g | 6.9g | 2.2g | 119 |
| Steak Burger | 22g | 2.5g | 6g | 157 |
| Turkey Sausages | 7g | 4g | 1g | 64 |
| Turkey Rashers | 10g | 2g | 1g | 56 |
| Lemon & Pepper Turkey Burger | 18g | 6.9g | 2.2g | 119 |
| Medium Chicken Fillet(140/170g) | 31g | 0g | 3g | 190 |
| Large Chicken Fillet(190/210g) | 40g | 0g | 4g | 246 |
| X-Large Chicken Fillet(220g) | 44g | 0g | 4.4g | 270 |
| Sirloin Steak | 44g | 0g | 9g | 250 |
| Medium Fillet Steak | 33g | 0g | 7g | 225 |
| Steak Mince (per 100g) | 22g | 0g | 4.1g | 125 |
| Turkey Mince (per 100g) | 17g | 4g | 2g | 104 |
| Diced Steak (per 100g) | 22g | 0g | 4.1g | 125 |
| Bacon Medallion / Chops (fat off) | 15g | 0g | 2g | 107 |
| Pork Medallion / Chops (fat off) | 15g | 0g | 2g | 107 |
| Full Egg | 6g | 1g | 5g | 70 |
| Egg White | 4g | 0g | 0g | 17 |
| Steak Sliders | 11g | 1g | 3g | 78 |
| Chorizo Sliders | 7g | 4g | 1g | 64 |
| Protein Balls | 7g | 4g | 1g | 64 |
| Meatballs | 11g | 1g | 3g | 78 |
| Goujons (per100g) | 22g | 8g | 3g | 146 |
| Pork Sausages | 6g | 6g | 11g | 148 |
| Bacon Rashers (Untrimmed) | 10g | 0g | 8g | 143 |
| Sweet Potato Chips(per 100g) | 1g | 25g | 4g | 143 |
| Clean Cut Chips (per 100g) | 2g | 22g | 3g | 135 |
| Pudding Mix 5Pack (per slice) | 4g | 6g | 3g | 63 |
| Butterflied Fillets (All marinated) | 31g | 1g | 11g | 267 |
| Turkey Steak | 17g | 4g | 2g | 104 |
| Salt & Chilli Chicken Wings (per 100g) | 25g | 1g | 11g | 220 |
| Chicken Skewers | 23g | 0g | 3g | 119 |
| Chinese Ribs (per 100g) | 21g | 6g | 17g | 255 |
Feel Free to Download this info and print it out simply click the pdf icon
Kickstarter
Cutting 1500 Plan
Tips
▪ Calorie deficit of 25% based on reference intake of, on average, 1500cals.
▪ Water: 2-3 litres per day.
▪ Black coffee / no sugar in tea (splash of milk).
▪ Prep breakfast the night before.
Approx. Macro Protein: 50% Carbs: 40% Fat: 10%
Recommendations
▪ One cheat meal – NOT a cheat day – per week.
▪ Fakeaways are an ideal replacement for fast food cravings – choose from a wide selection!
| Breakfast | FitFood Omelette: 4 egg whites, 1 Full egg OR 75g cooked chicken, 1 Full tomato, 30g cottage cheese OR Light Philadelphia. OR FitFood Protein PancakesCooking method: Microwave or pan fry with low cal spray |
| Lunch | Self prep ‘Protein Pack Plan’ OR Oven ready Fakeaway (under 500 cals) OR FitFood plan meal |
| 4pm Snack | 1 scoop (15g) oats OR 150g Greek Yogurt, 20g Blueberries OR FitFood Granola pot OR 1 Mars Protein Bar
Cooking method: |
| Dinner | FitFood plan meal OR Self prep ‘Protein Pack Plan’ OR Oven ready Fakeaway (under 500 cals) |
| Evening Snack | 1 Toasted Slimbo (1 tomato, 30g cottage cheese OR Light Philadelphia) |
NOTE: Bank any unused calories from Lunch and/or Dinner for whenever you need during the day!
Feel Free to Download this info and print it out simply click the pdf icon
Maintenance
2000 Plan
Tips
▪ Calorie maintenance based on reference intake of, on average, 2000cals..
▪ Water: 2-3 litres per day.
▪ Black coffee / no sugar in tea (splash of milk).
▪ Prep breakfast the night before.
Approx. Macro Protein: 50% Carbs: 35% Fat: 15%
Recommendations
▪ One cheat meal – NOT a cheat day – per week.
▪ Fakeaways are an ideal replacement for fast food cravings – choose from a wide selection!
| Breakfast | FitFood Omelette: 4 egg whites, 1 Full egg OR 75g cooked chicken, 1 Full tomato, 30g cottage cheese OR Light Philadelphia. OR FitFood Protein PancakesCooking method: Microwave or pan fry with low cal spray |
| Snack | 150g High Protein brand low fat natural Greek Yogurt & 1 Orange (100g) |
| Lunch | Self prep ‘Protein Pack Plan’ OR Oven ready Fakeaway (under 500 cals) |
| 4pm Snack | 2 scoops (30g) oats, 150g Greek Yogurt, ½ scoop whey protein OR FitFood Granola pot OR 1 Mars Protein Bar
Cooking method: |
| Dinner | FitFood plan meal OR Self prep ‘Protein Pack Plan’ OR Oven ready Fakeaway (under 500 cals), Coffee & Rice cake OR Banana before training |
| Evening Snack |
9-10pm 1 scoop whey protein shake – straight after training
10-11pm 1 toasted slimbo, 1 tomato, 30g cottage cheese (OR Light Philadelphia), 75g cooked chicken |
NOTE: Bank any unused calories from Lunch and/or Dinner for whenever you need during the day!
Feel Free to Download this info and print it out simply click the pdf icon
Lean Bulk
3000 Plan
Tips
▪ 33% Calorie surplus based on reference intake of, on average, 2000cals..
▪ Water: 2-3 litres per day.
▪ Black coffee / no sugar in tea (splash of milk).
▪ Prep breakfast the night before.
Approx. Macro Protein: 40% Carbs: 45% Fat: 15%
Recommendations
(*Needed/tracked in your daily plan. See megapump.ie for supplements):
▪ Training Option: ‘Optimum Nutrition Amino Energy’ – 1-2 scoops w/ water (as you start training)
▪ Whey Protein: ‘Biotech USA’ or ‘ON’(any brand) – 2 scoops (straight after training) w/ water • ‘Optimum Nutrition Casein’ is slow releasing protein. Take 1 scoop w/ water before bed. Maximizes recovery.
| Breakfast | FitFood Omelette: 4 egg whites, 1 full egg OR cooked chicken, 1 full tomato, 30g cottage cheese OR Light Philadelphia. OR FitFood Protein PancakesCooking method: Microwave or pan fry with low cal spray |
| Snack | 2 Weetabix Add 150g Greek yogurt Add 30g 100% peanut butter (2 teaspoons) |
| Lunch | FitFood plan meal OR Oven ready Fakeaway (under 500cals) OR Self prep from ‘Protein Pack’ |
| 4pm Snack | 2 scoops (30g) oats, 150g Greek Yogurt, ½ scoop whey protein OR FitFood Granola pot *Add 3 teaspoons 45g 100% peanut butter OR 2 Mars Protein Bar
Cooking method: |
| Dinner | FitFood plan meal OR Self prep ‘Protein Pack Plan’ OR Oven ready Fakeaway (under 500 cals), Coffee & Rice cake OR Banana before training |
| Evening Snack | 2 toasted slimbos, 1 tomato, 30g cottage Cheese OR Light Philadelphia, 75g cooked chicken *On each slimbo. |
NOTE: Bank any unused calories from Lunch and/or Dinner for whenever you need during the day!
Feel Free to Download this info and print it out simply click the pdf icon
Self-Prep Protein Pack
Meals Under 500cals
Select ONE from each column to make up your meals:
| Meat | Priority Carbs | Veg/ Salad |
|---|---|---|
| Chicken Fillet x1 ½ |
Basmati Rice 125g
Microwave packet if no scales |
Salad: 1 tomato, ½ pepper, diced onion 50g, handful of spinach/lettuce 20/50g |
| Sirloin Steak x1 |
Potatoes 150g
Baby boils in microwave pack |
Green Peas 50g |
| Deluxe Turkey Burgers x2 | Sweet Potatoes Chips 125g | Broccoli 100g |
| Cajun Turkey Burger x2 | Slimbo bread Squares x2 slices | Turnips 100g |
| Salt & Chilli Turkey Burgers x2 | Whole meal brown bread x2 slices | Carrots and Parsnips 75g |
| Steak Burger x2 | Whole Wheat Noodles 50g (Uncooked weight) | Peppers 100g |
| Turkey Rashers & Turkey Sausages x2 each | Pasta 50g (Uncooked weight) | Onions 100g |
| Peppers & Onions 50g of each | ||
| Cauliflower 150g |
Tips:
Cooking methods:
Air fry / Microwave / Oven / Grill / Fry light spray
NOTE: If no small battery scale is available, buy packaged carbs, ie:
• Basmati rice
• Baby boil potato
• Sweet potato chips pack
• Cooked Veg – carrots & parsnips
• Cooked Veg – turnip
Feel Free to Download this info and print it out simply click the pdf icon
