Weight 11.5 – 12 stone: Week 1

Monday

MEAL 1 7.00am
- 35g Oats
  1 tbsp of Honey
  30g Whey Isolate Protein
  10g Almonds
MEAL 2 10.00am
- 150g Turkey
  50g Green Beans
  50g Celery
  1 tbsp Organic Peanut Butter
MEAL 3 1.00pm
- 100g Mackerel
  100g Brocolli
  100g Asparagus
  1 tbsp Udo Oil
MEAL 4 3.00pm
- 4 Kalo no salt Rice Cakes
  1 tbsp Peanut Butter
  30g Whey Isolate
MEAL 5 6.00pm
- 150g Turkey
  150g Brocolli
  100g Spinach
MEAL 6 9.00pm
- 30g Casein
  10g Almonds
  10g 90% Chocolate

REMEMBER: Drink 2 Litres of Water Today – MOTIVATIONAL TIP: No Milk, No Processed Food, No Bread, No Sugar

MEAL 1 7.00am
- 35g Oats
  1 tbsp of Udo Oil
  30g Whey Isolate Protein
MEAL 2 10.00am
- 150g Turkey
  50g Asparagus
  100g Cabbage
  6 Brazil Nuts
MEAL 3 1.00pm
- 100g Salmon
  100g Brocolli
  50g Colliflour
MEAL 4 3.00pm
- 4 Nairns Oat Cakes
  1 tbsp Peanut Butter
  30g Whey Isolate
MEAL 5 6.00pm
- 150g Chicken
  Handful of Rocket
  1 Green Pepper
MEAL 6 9.00pm
- 30g Casein
  1tbsp Sesame Seeds + Pumpkin
  10g 90% Chocolate

REMEMBER: Drink 2 Litres of Water Today – MOTIVATIONAL TIP: No Milk, No Processed Food, No Bread, No Sugar

MEAL 1 7.00am
- 35g Oats
  1/2 tbsp of Cinnamon
  30g Whey Isolate Protein
  1tbsp Udo Oil
MEAL 2 10.00am
- 150g Mackerel
  50g Celery
  50g Green Beans
  10g Almonds
MEAL 3 1.00pm
- 1 tin of Tuna in Brine
  Green Salad Leaves
  Assorted Seeds
MEAL 4 3.00pm
- 4 Kalo no salt Rice Cakes
  1 tbsp Peanut Butter
  30g Whey Isolate
MEAL 5 6.00pm
- 150g Fillet Steak
  100g Stir fried Brocolli
MEAL 6 9.00pm
- 30g Casein
  6 Brazil Nuts
  10g 90% Chocolate

REMEMBER: Drink 2 Litres of Water Today – MOTIVATIONAL TIP: No Milk, No Processed Food, No Bread, No Sugar

MEAL 1 7.00am
- 35g Oats
  1 tbsp of Honey
  30g Whey Isolate Protein
  6 Brazil Nuts
MEAL 2 10.00am
- 150g Chicken
  50g Sprouts
  50g Brocolli
  50g Green Beans
MEAL 3 1.00pm
- 100g Cod
  Handful of Spinach Leaves
  6 Almonds
MEAL 4 3.00pm
- 4 Nairns Oat Cakes
  1 tbsp Almond Butter
  30g Whey Isolate
MEAL 5 6.00pm
- 4 Egg white Omelet
  2 Yolks
  1 Green Pepper
MEAL 6 9.00pm
- 30g Casein
  10g Almonds
  10g 90% Chocolate

REMEMBER: Drink 2 Litres of Water Today – MOTIVATIONAL TIP: No Milk, No Processed Food, No Bread, No Sugar

MEAL 1 7.00am
- 35g Oats
  1 tbsp of Udo Oil
  30g Whey Isolate Protein
MEAL 2 10.00am
- 150g Salmon
  100g Broccoli
  Sesame+ Pumpkin Seeds
MEAL 3 1.00pm
- 100g Mackerel
  100g Asparagus
MEAL 4 3.00pm
- 150g Sirloin Steak (or)
  100g Lambs Liver
  100g Cabbage
MEAL 5 6.00pm
- 150g Turkey
  150g Brocolli
  100g Spinach
MEAL 6 9.00pm
- 30g Casein
  1 tbsp Almond Butter
  10g Dark 90% Chocolate

REMEMBER: Drink 2 Litres of Water Today – MOTIVATIONAL TIP: No Milk, No Processed Food, No Bread, No Sugar

MEAL 1 7.00am
- 35g Oats
  1/2 tbsp of Honey
  30g Whey Isolate Protein
MEAL 2 10.00am
- 35g Oats
  1/2 Banana
  150g Turkey
MEAL 3 1.00pm
- 65g Wholegrain Rice
  100g Tuna
  100g Asparagus
MEAL 4 3.00pm
- 35g Oats
  30g Whey Isolate
MEAL 5 6.00pm
- 220g Sweet Potato
  100g Broccoli
  150g Salmon
MEAL 6 9.00pm
- 2 Homemade Oat Biscuits
  30g Casein

REMEMBER: Drink 2 Litres of Water Today – MOTIVATIONAL TIP: No Milk, No Processed Food, No Bread, No Sugar

MEAL 1 7.00am
- 35g Oats
  1/2 tbsp of Honey
  30g Whey Isolate Protein
MEAL 2 10.00am
- 35g Oats
  1/2 Banana
  150g Chicken
MEAL 3 1.00pm
- 65g Wholegrain Rice
  100g Broccoli
  150g Turkey
MEAL 4 3.00pm
- 35g Oats
  30g Whey Isolate
MEAL 5 6.00pm
- 220g Sweet Potato
  100g Asparagus
  200g Fillet Steak
  100g Green Beans
MEAL 6 9.00pm
- 2 Wholemeal Oat Biscuits
  30g Casein

REMEMBER: Drink 2 Litres of Water Today – MOTIVATIONAL TIP: No Milk, No Processed Food, No Bread, No Sugar