2,200 Kcal Fat Loss Plan

Transcription

1 Breakfast: Bacon, eggs, spinach and toast 2 poached eggs 3 grilled bacon medallions 1 Slimster bread roll 1 Tsp butter Steamed spinach Snack 1: Protein greek yoghurt with strawberries, mixed seeds and nut butter 150g of low fat high protein greek yoghurt (Liberte/ Glenisk etc, look for approx. 10g protein per 100g) 1 Serving of whey protein 20g mixed seeds 15g Nut butter (peanut/ hazelnut/ almond etc) 100g fresh Strawberries Mix the whey protein into the greek yoghurt until it is dissolved and top with the toppings Lunch: Turkey Burger, feta and avocado salad and baby roast potatoes 1 x Kerrigans turkey burger fried in 1tsp coconut oil Mixed Salad: leaves, mixed peppers, cucumber, celery etc Half an avocado 40g feta cheese 150g Kerrigans Foods for Fitness - Garlic & Herb Roast Potatoes Snack 2: Protein bar Fulfil or Barbells protein bar Dinner: Chicken and cashew Stir fry with rice 1 and a half skinless boneless chicken fillets Half a container of Kerrigans Foods for Fitness - Stir Fry Mix 20g cashew nuts 1 Tsp coconut oil 60g basmati rice (uncooked weight) Seasoning- Gym chef, herbs, spices etc Add any additional veg you want, broccoli, sugar snap peas etc Pan Fry all of the ingredients in coconut oil and add your chosen seasoning. Page 1

2 Breakfast: Blueberry, banana and cinnamon pancakes with greek yoghurt, walnuts and sugar free syrup Wyldsson Buckwheat Pancake Mix + 1 banana, milk and 1 egg 100g high protein low fat greek yoghurt 15g walnuts 50g blueberries 1 Tsp coconut oil Sugar free syrup- optional A sprinkle of cinnamon Cook the pancakes as per the instructions and either add the blueberries and cinnamon to the mix or top the finished pancakes with the blueberries and cinnamon along with the greek yoghurt, walnuts and syrup. The pancake mix will make 5 servings, so save one serving for Thursdays breakfast and freeze the other three for next week. Snack 1: Protein Shake with added nut butter & chiken sizzler skewers 25g smooth peanut butter (can be substituted for other nut butters) 1 serving of whey protein 250ml low fat milk Plus 2 Grilled Kerrigans chicken sizzler skewers Blend together to make a protein shake in the blender- add water for a larger quantity. Use any flavour whey and add flav drops for more flavour Lunch: Piri Piri Beef fillet kebabs with cous cous & salad 2 x Kerrigans Peri Peri Beef fillet kebabs 40g cous cous- uncooked weight Mixed Salad: leaves, mixed peppers, cucumber, celery etc Grill or BBQ the beef skewers, cook the cous cous as per the instructions on the pack and serve with a side salad. Page 2

3 Snack 2: Egg muffins with chicken, cheese and veg 100g Liquid egg whites 1 skinless boneless chicken fillet 30g cheddar cheese 30g cheddar cheese Half an avocado Mixed peppers and onions Grill the chicken until cooked (make these for Tuesday and Thursday at the same time), chop into small pieces. Finely chop the peppers and onions. Grate the cheese. Heat the oven to 180c and line a muffin tray with silicon moulds. Share the chicken, peppers and onions between the moulds and pour the egg whites in on top. Season with salt and pepper and top evenly with the grated cheese. Cook in the oven until golden and cooked through. They only take mins to cook. Eat with the avocado. Dinner: Meatzza and sweet potato Fries 1 x Kerrigans Meatzza: NBF Turkey Burger with Ham, Mozzarella and peppers 150g strong roots sweet potato fries Mixed Salad: leaves, mixed peppers, cucumber, celery etc Page 3

4 Breakfast: Sausage, Egg, Bacon and Toast 3 x Kerrigans Chicken Sausages- Fried 2 x Kerrigans Bacon Medallions- Fried 1 Slimster 1 Tsp Butter 1 Tsp coconut oil Steamed spinach Snack 1: Rice cakes with banana and peanut butter 1 small banana 2 plain rice cakes 40g peanut butter (can be substituted for other nut butter) Slice the banana, spread the peanut butter on the rice cakes and top with the banana. This tastes good topped with cinnamon too. Lunch: Chicken Fajita salad 1 skinless boneless chicken fillet 1/2 of a container of Kerrigans Foods for Fitness - Stir Fry Mix 1 Tsp coconut oil 75g low fat high protein greek yoghurt Half an avocado 35g grated cheddar cheese Iceburg lettuce A handful of cherry tomatoes- chopped Spicy seasoning Chop the chicken into strips and stir fry in the coconut oil with the stir fry mix and spicy seasoning. Construct a salad with the ice burg lettuce, top with the stir fry mix and then top that with the grated cheese, avocado, chopped tomatoes and a large dollop of greek yoghurt. Snack 2: Protein Bar Fulfil or Barbells Protein Bar Dinner: Fake Out Taco Fries by Kerrigans OR Spice Box by Kerrigans Snack 3: Strawberries with greek yogurt and almonds 100g fresh strawberries 50g low fat greek yoghurt 10g sliced almonds Page 4

5 Bacon medallions x 2 Packs Turkey Burgers x 1 pack Garlic and herb potatoes (600g) x 1 pack Chicken Fillets x 10 Pack Stir fry Veg Mix x 2 packs Wyldsson buckwheat pancake mix Peri Peri Beef fillet kebabs Liquid egg whites Meatzza NBF- Ham, passata, peppers & Mozzarella x 2 o Chicken Sausages x 1 pack 1 Pack of chicken sizzler skewers Taco Fries x 1 Spice box x1 Fulfil Bars or Barbells Bars x 5 Optional extras available to add-on : Whey Protein Peanut Butter Gym Chef Seasoning Sugar Free Syrup Flav Drops Eggs Real butter Feta Cheese Cheddar Cheese Milk 500g Tub of low fat high protein greek yoghurt x 2 Fresh Strawberries x 1 punnet Blueberries- 1 punnet or Frozen Bananas 4 x avocados A Bag of spinach leaves Salad ingredients: Iceberg lettuce mixed leaves peppers Cucumber Cherry Tomatoes Onion Any additional veg you would like to add: broccoli, green beans, cabbage etc Cashew nuts Walnuts Sliced Almonds Mixed seeds Peanut Butter (100% nuts) Basmati rice Cous Cous Coconut oil Seasonings Sweet potato Fries Plain rice cakes Slimsters or slimbo Bread Rolls- Pack of 6 Whey Protein Page 5