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.