Week 1-4. Meal Plan. Swap Vege for Vege, Poultry for Poultry, Fish for Fish

Transcription

1 Week 1-4 Meal Plan Swap Vege for Vege, Poultry for Poultry, Fish for Fish

2 WEEK 1 Rising Breakfast Snacks Lunch Snacks Dinner Drinks Salad: Chicken, spinach, tomatoes,, cucumber and mixed Chicken stir fry: onion,, mushroom, broccoli with ½ cup organic brown rice --measure rice cooked (Make extra portion of stir fry for lunch) 3 poached eggs, spinach & mushrooms blueberries and almonds Carrots and Salad: Turkey, spinach, tomatoes,, cucumber and Fruit salad: mango, melon and strawberries Chicken pizza with sweet (make extra portion chicken for lunch) ½ cup cooked Quinoa with blueberries Apple and Turkey burgers spinach,, cucumber (make extra portion for lunch) 3 poached eggs, spinach & mushrooms mixed Healthy chicken with spinach,, cucumber (make extra portion) Stir Fry & /seeds blueberries and wal Celery and Banana omelette Roast chicken and (Keep extra for lunch tomorrow) Carrots and Salmon/Fish with Steamed Vegetables

3 WEEK 2 Rising Breakfast Snacks Lunch Snacks Tea Drinks Salad: Chicken, spinach, tomatoes,, cucumber and mixed Prawn stir fry: onion,, mushroom, broccoli ½ cup organic brown rice --measure rice cooked (Make extra portion of stir fry for lunch) 3 poached eggs, spinach & mushrooms blueberries and almonds Carrots & Fish, salad and sweet potato chips Salad: Turkey, spinach, tomatoes,, cucumber and Fruit salad: mango, melon and strawberries Chicken with cajun and parsnip chips 3 poached eggs, spinach & mushrooms Apple and Beef burgers spinach,, cucumber (make extra) ½ cup Cooked Quinoa with blueberries mixed Healthy chicken with spinach,, cucumber (make extra) Stir Fry & Nuts/Seeds blueberries and wal Celery & Banana Omelette Roast chicken and (keep extra for lunch tomorrow) Carrots & Salmon/Fish with steamed Green and Herbal teas

4 WEEK 3 Rising Breakfast Snacks Lunch Snacks Dinner Drinks Salad: Cajun chicken, spinach, tomatoes,, cucumber & 2 egg muffins Skinny Chicken Florentine with sweet Handful almonds Carrots and Easy kebab with 3 Egg omelette, spinach, onion, mushroom Snap peas and Grain Free Fajita nights tea Chicken Quinoa Mango Salad Power Shake or tin mackerel Chicken Vegetable Bake with salad mixed Salmon with roasted / sweet potato (make extra portion) Vegetable stir fry Peppers Lunch of choice (any protein and vege) Courgette chips FLEXIBLE MEAL OF CHOICE Keep healthy as possible mixed Spanish Meatballs with vege (save extra) Snack of choice Honey Soy Chicken with vegetable and cauliflower rice 2 squares dark chocolate (70%)

5 WEEK 4 Rising Breakfast Snacks Lunch Snacks Dinner Drinks Spanish Meat Balls Salmon or Fish with steamed and sweet potato 1 Egg Carrots and Chilli Beef Salad Quinoa and blueberries Snap peas or vege of choice Omelette with mushrooms and salad nights tea Mexican Chicken Power Shake Carrots sticks and or tin mackerel Chicken Fajitas wrapped in lettuce, with sweet potato chips Lemon chicken with courgette pasta Vegetable stir fry Snap peas or vege of choice 3 poached eggs, spinach and 1 bacon Egg muffins FLEXIBLE MEAL OF CHOICE Keep healthy as possible 1 egg Roast chicken with Snack of choice from above options Chilli with cauliflower rice