Weight 13 – 13.5 stone: Week 4

Monday

  • MEAL 1
    • 50g Oats
      1 tbsp of Honey
      30g Whey Isolate Protein
      10g Almonds
  • MEAL 2
    • 150g Turkey
      50g Green Beans
      50g Celery
      1 tbsp Organic Peanut Butter
  • MEAL 3
    • 100g Mackeral
      100g Brocolli
      100g Asparagus
      1 tbsp Udo Oil
  • MEAL 4
    • 4 Kalo no salt Rice Cakes
      1 tbsp Peanut Butter
      30g Whey Isolate
  • MEAL 5
    • 150g Turkey
      150g Brocolli
      100g Spinach
  • MEAL6
    • 30g Casein
      10g Almonds
      10g 90% Chocolate
REMEMBER: Drink 4 Litres of Water Today
PLEASE NOTE: Follow meal times from week 1

Tuesday

  • MEAL 1
    • 50g Oats
      1 tbsp of Udo Oil
      30g Whey Isolate Protein
  • MEAL 2
    • 150g Turkey
      50g Asparagus
      100g Cabbage
      6 Brazil Nuts
  • MEAL 3
    • 100g Salmon
      100g Brocolli
      50g Colliflour
  • MEAL 4
    • 4 Nairns Oat Cakes
      1 tbsp Peanut Butter
      30g Whey Isolate
  • MEAL 5
    • 150g Chicken
      Handful of Rocket
      1 Green Pepper
  • MEAL6
    • 30g Casein
      1tbsp Sesamee Seeds + Pumpkin
      10g 90% Chocolate
REMEMBER: Drink 4 Litres of Water Today
PLEASE NOTE: Follow meal times from week 1

Wednesday

  • MEAL 1
    • 50g Oats
      1/2 tbsp of Cinemon
      30g Whey Isolate Protein
      1tbsp Udo Oil
  • MEAL 2
    • 150g Mackeral
      50g Celery
      50g Green Beans
      10g Almonds
  • MEAL 3
    • 1 tin of Tuna in Brine
      Green Salad Leaves
      Assorted Seeds
  • MEAL 4
    • 4 Kalo no salt Rice Cakes
      1 tbsp Peanut Butter
      30g Whey Isolate
  • MEAL 5
    • 150g Fillet Steak
      100g Stir fried Brocolli
  • MEAL6
    • 30g Casein
      6 Brazil Nuts
      10g 90% Chocolate
REMEMBER: Drink 4 Litres of Water Today
PLEASE NOTE: Follow meal times from week 1

Thursday

  • MEAL 1
    • 50g Oats
      1 tbsp of Honey
      30g Whey Isolate Protein
      6 Brazil Nuts
  • MEAL 2
    • 150g Chicken
      50g Sprouts
      50g Brocolli
      50g Green Beans
  • MEAL 3
    • 100g Cod
      Handful of Spinach Leaves
      6 Almonds
  • MEAL 4
    • 4 Nairns Oat Cakes
      1 tbsp Almond Butter
      30g Whey Isolate
  • MEAL 5
    • 4 Egg white Omelette 
      2 Yolks
      1 Green Pepper
  • MEAL6
    • 30g Casein
      10g Almonds
      10g 90% Chocolate
REMEMBER: Drink 4 Litres of Water Today
PLEASE NOTE: Follow meal times from week 1

Friday

  • MEAL 1
    • 50g Oats
      1 tbsp of Udo Oil
      30g Whey Isolate Protein
  • MEAL 2
    • 150g Salmon
      100g Brocoli
      Sesamee + Pumpkin Seeds
  • MEAL 3
    • 100g Mackeral
      100g Asparagus
  • MEAL 4
    • 150g Sirloin Steak (or)
      100g Lambs Liver
      100g Cabbage
  • MEAL 5
    • 150g Turkey
      150g Brocolli
      100g Spinach
  • MEAL6
    • 30g Casein
      1 tbsp Almond Butter
      10g Dark 90% Chocolate
REMEMBER: Drink 4 Litres of Water Today
PLEASE NOTE: Follow meal times from week 1

Saturday

  • MEAL 1
    • 50g Oats
      1 tbsp of Honey
      30g Whey Isolate Protein
  • MEAL 2
    • 50g Oats
      1/2 Banana
      150g Turkey
  • MEAL 3
    • 85g Wholegrain Rice
      100g Mackerel
      100g Asparagus
  • MEAL 4
    • 50g Oats
      1 tbsp of Honey
      30g Whey
  • MEAL 5
    • 150g Sweet Potato
      150g Salmon
      100g Broccoli
  • MEAL6
    • 30g Casein
      10g 90% Dark Chocolate
REMEMBER: Drink 4 Litres of Water Today
PLEASE NOTE: Follow meal times from week 1

Sunday

  • MEAL 1
    • 50g Oats
      1 tbsp of Honey
      30g Whey Isolate Protein
  • MEAL 2
    • 50g Oats
      1/2 Banana
      150g Chicken
  • MEAL 3
    • 85g Wholegrain Rice
      150g Salmon
      100g Spinach
  • MEAL 4
    • 50g Oats
      1 tbsp of Honey
      30g Whey
  • MEAL 5
    • 100g Sweet Potato
      150g Sirloin Steak
      100g Asparagus
  • MEAL6
    • 30g Casein
      10g 90% Dark Chocolate
REMEMBER: Drink 4 Litres of Water Today
PLEASE NOTE: Follow meal times from week 1