Diet Plan: Week 4

Monday

  • MEAL 1
    • 4 eggs
      2 yolks 4 whites
      & mushrooms
  • MEAL 2
    • 100g chicken breast
      4 celery sticks
  • MEAL 3
    • 1 small tin of tuna
      50g green beans
  • MEAL 4
    • 100g chicken breast
      rocket leaves
  • MEAL 5
    • 100g salmon
      100g broccoli
  • MEAL6
    • 10g dark choc
      20g casein
REMEMBER: Drink 3.5 Litres of Water Today
PLEASE NOTE: Follow meal times from week 1
 

Tuesday

  • MEAL 1
    • 4 eggs
      2 yolks
      4 whites
      omelette olive oil
  • MEAL 2
    • 100g turkey breast
      rocket leaves
  • MEAL 3
    • 1 small tin of crab meat
      6 almonds
  • MEAL 4
    • 100g turkey breast
      spinach leaves
      olive oil
  • MEAL 5
    • 100g lamb
      50g cabbage
      50g cauliflower
  • MEAL6
    • 10g dark choc
      20g casein
REMEMBER: Drink 3.5 Litres of Water Today
PLEASE NOTE: Follow meal times from week 1
 

Wednesday

  • MEAL 1
    • 1 small tin of mackerel (brine)
      1 tbsp udos oil
  • MEAL 2
    • 4 egg whites 2 yolks scrambled black pepper
  • MEAL 3
    • 20g whey protein
      handful of pumpkin/sesame seeds
  • MEAL 4
    • 1 tsp almond butter
      4 celery sticks
      50g prawns
  • MEAL 5
    • 100g cod
      stir fried
      broccoli green beans
  • MEAL6
    • 10g dark chocolate
      20g casein
REMEMBER: Drink 3.5 Litres of Water Today
PLEASE NOTE: Follow meal times from week 1
 

Thursday

  • MEAL 1
    • 4 eggs 2 yolks 4 whites omelette olive oil
  • MEAL 2
    • 100g chicken breast
      50g green beans
  • MEAL 3
    • 1 small tin of tuna (brine)
      6 almonds
  • MEAL 4
    • 100g chicken breast
      50g spinach
      1 tsp almond butter
  • MEAL 5
    • 100g salmon
      50g asparagus roasted
      1 green pepper
  • MEAL6
    • 10g dark chocolate
      20g casein
REMEMBER: Drink 3.5 Litres of Water Today
PLEASE NOTE: Follow meal times from week 1
 

Friday

  • MEAL 1
    • 20g whey isolate
      6 brazil nuts
  • MEAL 2
    • 100g mackerel fillet
      spinach/rocket leaves
      assorted nuts pine nuts/pumpkin seeds
  • MEAL 3
    • 1 tspn peanut butter
      4 celery sticks
      pumpkin seeds
  • MEAL 4
    • 100g lamb
      50g green beans
      50g asparagus
  • MEAL 5
    • 100g fillet steak
      olive oil
      mushrooms
      spinach/rocket leaves
  • MEAL 6
    • 10g dark choc
      20g casein
REMEMBER: Drink 3.5 Litres of Water Today
PLEASE NOTE: Follow meal times from week 1
 

Saturday

  • MEAL 1
    • 30g oats
      1/2 tspn honey
      20g whey isolate
  • MEAL 2
    • 4 kalo rice cakes
      1/2 banana + cinnamon
  • MEAL 3
    • 50g wholegrain rice
      100g turkey +1 roasted green pepper
  • MEAL 4
    • 20g whey isolate
  • MEAL 5
    • 150g salmon
      stir fried greens, broccoli spinach
  • MEAL6
    • 20g dark choc
      20g casein
REMEMBER: Drink 3.5 Litres of Water Today
PLEASE NOTE: Follow meal times from week 1
 

Sunday

  • MEAL 1
    • 30g oats 1/2 banana
      20g whey isolate
  • MEAL 2
    • 30g oats
      100g chicken breast
  • MEAL 3
    • 4 cairns oat cakes
      1/2 banana + 1/2 tsp honey
  • MEAL 4
    • 20g whey isolate
  • MEAL 5
    • 150g sirloin steak
      steamed green veg
  • MEAL6
    • 20g dark choc
      20g casein
REMEMBER: Drink 3.5 Litres of Water Today
PLEASE NOTE: Follow meal times from week 1