Meal Plan for a Manual Worker
This plan has been designed for all those involved in manual jobs: builders, farmers, engineers, road workers, landscape gardeners and all professions which require a great deal of strength and energy. Obviously different jobs will require different shifts and break times, so adapt timings to suit you and your job. The common factor with all the jobs for which this meal plan has been designed is that they are all very physical and all require a lot of food and fluid. Food choices are not high fatty and sugary junk foods (although there is some fat and sugar present for energy), rather healthy food choices, big portions and regular eating. The plan has also been designed to involve home-made snacks and lunches to ensure you have control over your own food, as well as to save money.
The intake is based on a man weighing 70-75kg for weight maintenance, and although primarily aimed at male manual workers, women involved in such professions will also need a high energy intake, so can adapt this plan to suit them. Like all plans, it is merely an example and needs to be adapted to suit an individual's own lifestyle, daily routine and nutritional requirements. Use this to give you an idea of what are healthy nutritious foods to include, but don't forget to vary your food choices and to drink plenty of water through the day, especially if you're working outdoors in the heat.
Large bowl high fibre cereal (like Weetabix, bran flakes, Shreddies, muesli, porridge, etc) + 250ml skimmed milk + 3 tsp sugar
3-4 slices granary bread
(toasted) + olive oil based spread + jam/peanut butter
200ml fruit juice
Sandwich: 2 slices granary bread + olive oil-based spread + 2 slice chicken/ham or 60g cheese
Sandwiches: 4 slices granary bread + olive oil-based spread + slice chicken/ham or tuna in low fat natural yoghurt or smoked salmon
Low fat / low sugar yoghurt
6 oatcakes + cottage cheese / quark / low fat soft cheese
2-3 squares home-made easy flapjack
250g chicken breast or
250g white fish or
180g lean meat
80g tblsp basmati rice or
100g wholewheat pasta or
large serving potatoes
Loads of veg or
3-4 oatcakes or rye crispbread + low fat soft cheese
Large handful nuts
Low fat / low sugar yoghurt
Plans for people with illness or medical conditions in no way should override advice provided specifically for you by your doctor, clinical dietitian or other clinician. We advise that you seek the advice of a suitably qualified physician before commencing any exercise regime, following any dietary or nutritional regimen or beginning the use of any dietary supplements, legal or otherwise. The information provided on the Website is intended as information only and does not constitute advice. Therefore, it must not be relied on to assist in making or refraining from making a decision, or to assist in deciding on a course of action.