Diet Plan: Week 1

Monday

  • MEAL 1
    7.00AM
    • 4 eggs
      2 yolks
      4 whites scrambled
      black pepper
  • MEAL 2
    10.00AM
    • 100g turkey breast
      200g broccoli
      6 almonds
  • MEAL 3
    1.00PM
    • 100g salmon
      100g boiled celery
      10g pumpkin seeds
  • MEAL 4
    3.00PM
    • 100g turkey breast
      50g asparagus
      4 brazil nuts
  • MEAL 5
    6.00PM
    • 100g pork medallions
      1 green pepper
      50g cabbage
  • MEAL6
    9.00PM
    • 10g dark chocolate
      20g casein
REMEMBER: Drink 2 Litres of Water Today
 

Tuesday

  • MEAL 1
    7.00AM
    • 4 eggs 2 yolks
      1 white omelette + mushrooms
  • MEAL 2
    10.00AM
    • 100g chicken
      1 teaspoon almond butter
      100g cauliflower
  • MEAL 3
    1.00PM
    • 1 mackerel fillet
      rocket salad
      1 tablespoon olive oil
  • MEAL 4
    3.00PM
    • 100g chicken
      100g boiled celery
      6 almonds
  • MEAL 5
    6.00PM
    • 100g fillet steak
      1 handful bean sprouts
      50g asparagus
  • MEAL6
    9.00PM
    • 10g dark chocolate
      20g casein
REMEMBER: Drink 2 Litres of Water Today
 

Wednesday

  • MEAL 1
    7.00AM
    • 1 tablespoon udos oil
      20g whey isolate
  • MEAL 2
    10.00AM
    • 1 small tin of tuna
      50g spinach
      10g pumpkin seeds
  • MEAL 3
    1.00PM
    • 50g prawns
      1/2 avacado
  • MEAL 4
    3.00PM
    • 4 egg omelette 2 yolks 4 whites
      50g spinach leaves
  • MEAL 5
    6.00PM
    • 100g lamb stir-fry
      100g broccoli
      1/2 courgette
  • MEAL6
    9.00PM
    • 10g dark chocolate
      20g casein
REMEMBER: Drink 2 Litres of Water Today
 

Thursday

  • MEAL 1
    7.00AM
    • 100g sardines (brine)
  • MEAL 2
    10.00AM
    • 100g turkey
      1 teaspoon cashew butter
      10g sesame seeds
  • MEAL 3
    1.00PM
    • 20g whey isolate
      1 teaspoon p.n butter
  • MEAL 4
    3.00PM
    • 100g turkey
      green rocket leaves
      spinach leaves
      1 teaspoon olive oil
  • MEAL 5
    6.00PM
    • 100g cod fillet
      50g green beans
      50g asparagus
  • MEAL6
    9.00PM
    • 10g dark chocolate
      20g casein
REMEMBER: Drink 2 Litres of Water Today
 

Friday

  • MEAL 1
    7.00AM
    • 4 boiled eggs
      2 yolks
      6 almonds
  • MEAL 2
    10.00AM
    • 50g crab meat (tin)
      1 teaspoon duo oil
  • MEAL 3
    1.00PM
    • 20g whey isolate
      + 1/2 avacado
  • MEAL 4
    3.00PM
    • 100g mackerel
      50g broccoli
  • MEAL 5
    6.00PM
    • 100g salmon
      50g cabbage
      50g sprouts fried in olive oil
  • MEAL6
    9.00PM
    • 10g dark chocolate
      20g casein
REMEMBER: Drink 2 Litres of Water Today
 

Saturday

  • MEAL 1
    7.00AM
    • 30g oats
      20g whey isolate
  • MEAL 2
    10.00AM
    • 4 kalo rice cakes
      1/2 banana + cinnamon
  • MEAL 3
    1.00PM
    • 60g wholegrain rice
      100g turkey
  • MEAL 4
    3.00PM
    • 3 oat biscuits
      1 tspn p.butter
      1 egg white
      cinnamon
      50g oats
  • MEAL 5
    6.00PM
    • 150g sweet potato chips
      150g sirloin
      roasted pepper
  • MEAL6
    9.00PM
    • 4 nairn oat cakes
      + 1/2 banana
REMEMBER: Drink 2 Litres of Water Today
 

Sunday

  • MEAL 1
    7.00AM
    • 30g oats
      20g whey isolate
  • MEAL 2
    10.00AM
    •  30g oats 100g turkey
  • MEAL 3
    1.00PM
    • 4 kalo rice cakes
      1 tbsp honey
  • MEAL 4
    3.00PM
    • 3 oat biscuits
      1 tspn p.butter
      1 egg white
      cinnamon
      50g oats
  • MEAL 5
    6.00PM
    •  150g baked sweet potato
      150g salmon
  • MEAL6
    9.00PM
    • 4 cairns oat cakes
      + 1/2 banana
REMEMBER: Drink 2 Litres of Water Today