700kcal, 35g protein, 100g carbohydrate.

Most men need about 2500kcal/day, and ladies 2000kcal/day. Less to lose weight, more to gain. My husband Dec’s target intake per day is 3600kcal as he needs to put on a few kilos for the start of the rugby season in September. He tries to divide this evenly throughout the day.

Here is what tonight’s 700kcal meal looks like (it doesn’t look like that much does it?!):

Pasta – 3 (lady) handfuls dried penne, approximately 100kcal each = 300kcal

Meatballs – lean mince, 6 x 50kcal each = 300kcal

Tomato sauce – 1/2 tin chopped tomatoes, tomato puree, 1/2 onion, carrot grated, garlic = 50 kcal

1/2 tablespoon olive oil