Week 1
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BREAKFAST
- 1/2 red grapefruit
50g porridge oats + water + cinnamon
30g Whey protein powder (isolate) (water)
1 tbsp UDO’s oil
- 1/2 red grapefruit
-
MID MORNING
- 2 kalo rice cakes (organic wholegrain)
1 tbsp organic peanut butter
1 small tin of mackerel in brine
- 2 kalo rice cakes (organic wholegrain)
-
LUNCH
- 60g wholegrain rice
150g turkey breast
10 almonds
- 60g wholegrain rice
-
SNACK
- 2 nairns oatcakes
2 tbsp almond butter
30g whey protein (isolate) 1 scoop + water
- 2 nairns oatcakes
-
DINNER
- 150g chicken
100g broccoli
100g green beans
- 150g chicken
-
SUPPER
- 10g – 90% dark chocolate + 10 almonds
- 10g – 90% dark chocolate + 10 almonds
REMEMBER: Drink 2-3 Litres of Water per day – MOTIVATIONAL TIP: No Potatoes, No Processed Food, No Bread, No Sugar
Week 2
-
BREAKFAST
- 100g blueberries
40g porridge oats (water) + cinnamon
30g Whey Isolate Protein
1 tablespoon udo oil
- 100g blueberries
-
MID MORNING
- 4 egg white omelette (1 yolk) + 1 green pepper
-
LUNCH
- 200g sweet potato
1 tin of tuna in brine
6 brazil nuts
- 200g sweet potato
-
SNACK
- 2 nairns oatcakes + 1 tbsp organic peanut butter
30g whey protein
- 2 nairns oatcakes + 1 tbsp organic peanut butter
-
DINNER
- 200g red meat – fillet or sirloin
200g cauliflower, 100g cabbage, 50g celery
- 200g red meat – fillet or sirloin
-
SUPPER
- 10g of 90% dark chocolate
assorted seeds, pumpkin, sesame or pine nuts
- 10g of 90% dark chocolate
REMEMBER: Drink 2 Litres of Water Today – MOTIVATIONAL TIP: No Milk, No Processed Food, No Bread, No Sugar
Week 3
-
BREAKFAST
- 50g strawberries + 50g blackberries
30g porridge oats (water) + cinnamon
1 tbsp udos oil
- 50g strawberries + 50g blackberries
-
MID MORNING
- 100g shredded wheat bitesize
200ml alpro lite soya milk
1 tbsp organic peanut butter
- 100g shredded wheat bitesize
-
LUNCH
- 50g wholegrain spaghetti
150g turkey breast
1/2 tin reduced sugar beans
- 50g wholegrain spaghetti
-
SNACK
- 1/2 red grapefruit
2 kalo rice cakes + 1 tbsp of peanut butter
- 1/2 red grapefruit
-
DINNER
- 200g oily fish = salmon/mackerel
stir-fry = 50g broccoli, 50g green beans, 50g cauliflower, 50g sprouts, 1 tbsp olive oil
- 200g oily fish = salmon/mackerel
-
SUPPER
- 10g 90% dark chocolate + 10 almonds
REMEMBER: Drink 2-3 Litres of Water Today – MOTIVATIONAL TIP: No Milk, No Processed Food, No Bread, No Sugar
Week 4
-
BREAKFAST
- 1/2 red grapefruit
4 kalo rice cakes 1 tbsp honey
30g whey protein (isolate)
- 1/2 red grapefruit
-
MID MORNING
- 4 egg whites, 1 yolk scrambled + bacon rasher (fat trimmed off)
-
LUNCH
- 50g wholegrain rice
150g chicken breast
1/2 tin reduced sugar beans
6 brazil nuts
- 50g wholegrain rice
-
SNACK
- 30g whey protein
6 almonds
- 30g whey protein
-
DINNER
- 100g asparagus
150g lamb or pork
- 100g asparagus
-
SUPPER
- 4 celery sticks dipped in organic peanut butter
REMEMBER: Drink 3 Litres of Water Today – MOTIVATIONAL TIP: No Milk, No Processed Food, No Bread, No Sugar
Week 5
-
BREAKFAST
- 30g Oats + water + 1 tbso honey
1 tbsp of Udo Oil
30g Whey Isolate Protein
- 30g Oats + water + 1 tbso honey
-
MID MORNING
- 80g shredded wheat
150g alpro soya lite milk
1 tbsp organic peanut butter
- 80g shredded wheat
-
LUNCH
- 150g sweet potato + 1 tbsp olive oil
150g turkey
- 150g sweet potato + 1 tbsp olive oil
-
SNACK
- assorted seeds, pumpkin, sesame, egg cup full
30g whey protein
- assorted seeds, pumpkin, sesame, egg cup full
-
DINNER
- green salad, rocket leaves, spinach leaves, cucumber, celery, 200g fillet steak + olive oil
-
SUPPER
- 10g – 90% dark chocolate + 10 almonds
REMEMBER: Drink 3 Litres of Water Today – MOTIVATIONAL TIP: No Milk, No Processed Food, No Bread, No Sugar
Week 6
-
BREAKFAST
- 1/2 red grapefruit
20g oats + water + cinnamon
30g whey protein
1 tbsp udo oil
- 1/2 red grapefruit
-
MID MORNING
- 2 kalo rice cakes
1 tbsp organic peanut butter
- 2 kalo rice cakes
-
LUNCH
- 50g Wholegrain Rice
150g mackerel (peppered)
100g broccoli
10 almonds
- 50g Wholegrain Rice
-
SNACK
- 150g turkey breast + 4 celery sticks + chopped green and 1 chopped red pepper
-
DINNER
- 150g Salmon
100g broccoli
100g green beans
100g cauliflower
- 150g Salmon
-
SUPPER
- 10g 90% dark chocolate
6 brazil nuts
- 10g 90% dark chocolate
REMEMBER: Drink 3 Litres of Water Today – MOTIVATIONAL TIP: No Milk, No Processed Food, No Bread, No Sugar
Week 7
-
BREAKFAST
- 100g blueberries
20g oats + water
30g whey protein
1 tbsp udo oil
- 100g blueberries
-
MID MORNING
- 4 boiled eggs + 2 yolks – discard 2 yolks
2 kalo rice cakes
- 4 boiled eggs + 2 yolks – discard 2 yolks
-
LUNCH
- 40g wholegrain rice
150g turkey breast
1/2 tin reduced sugar beans
10 almonds
- 40g wholegrain rice
-
SNACK
- 30g whey protein
assorted seeds (pumpkin, sesame) egg cup full
- 30g whey protein
-
DINNER
- chicken salad – 150g – rocket, spinach, green pepper, red pepper, cucumber, celery
-
SUPPER
- 10g of 90% dark chocolate
6 brazil nuts
- 10g of 90% dark chocolate
REMEMBER: Drink 3 Litres of Water Today – MOTIVATIONAL TIP: No Milk, No Processed Food, No Bread, No Sugar
Week 8
-
BREAKFAST
- 20g oats + water + cinnamon
30g whey protein
1 tbsp udos oil
- 20g oats + water + cinnamon
-
MID MORNING
- 150g turkey breast
100g broccoli
- 150g turkey breast
-
LUNCH
- 150g chicken breast
100g green beans
- 150g chicken breast
-
SNACK
- 150g mackerel
100g green beans
- 150g mackerel
-
DINNER
- 200g fillet steak
100g asparagus
- 200g fillet steak
-
SUPPER
- 10g of 90% dark chocolate
REMEMBER: Drink 3 Litres of Water Today – MOTIVATIONAL TIP: No Milk, No Processed Food, No Bread, No Sugar