10.5g. 37.5g. 323kcal. 19.5g. Muscle-Up Sunday. meeting all your nutritional needs, demands and expectations. Breakfast

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1 Muscle-Up Sunday Serves: 2 2 skinless Chicken Breasts, cubed 100g Broccoli, in florets 1 small Carrot, in matchsticks 1 tbsp Olive Oil 100g cooked Rice 2 Garlic Cloves, chopped 1 tbsp Lemon Zest 1 whole Egg 1 Egg White 2 tbsp Lemon Juice 1. Steam broccoli & carrot sticks until tender but with some bite/crunch about 5 mins. 2. In a large non-stick wok, add lemon juice & chicken breast chunks. Cook on high heat until cooked through. Tkes approx 8 mins. 3. Add the cooked rice, garlic, olive oil, eggs, zest. Mix & stir. Cook over high heat for 2-3 mins. 4. Add broccoli & carrots, mix & cook for a further min before serving. 37.5g 19.5g 10.5g 323kcal

2 Perfect Smoothie 100ml Coconut Water 100g frozen Mixed Berries 150g 0% Total Greek Yogurt 1 Scoop Vanilla Whey 1 tbsp Peanut Butter 1. Blend all the ingredients together in a high powered blender & serve immediately. 42g 26g 10g 362kcal

3 Chia & Blueberry Yogurt 250g 0% Total Greek Yogurt 100g Blueberries 1 tsp Maple Syrup 1 tsp Chia Seeds 20g Chopped Almonds 1. Mix the maple syrup in to the yogurt. 2. Swirl in the blueberries & chia seeds. Sprinkle chopped almonds over the top. 32g 34g 12g 324kcal

4 Blueberry Yoghurt Burst 100g Greek Yoghurt 50g Blueberries 1 scoop Vanilla Powder 1. Mix 1 scoop of vanilla whey into a generous serving of full-fat Greek yogurt. 2. Swirl in a handful of frozen blueberries, top with some plain Greek yogurt & some more blueberries. 32g 15g 12g 296kcal

5 Strawberry Cottage Cup 60g low fat Natural Cottage Cheese 8 Strawberries, hulled & quartered 25g Pumpkin Seeds 1 scoop Strawberry Whey In a bowl whisk together cottage cheese & strawberry whey. Then stir in pumpkin seeds & strawberry pieces. Place into glass bowl & chill for 10 mins before serving. 40g 19g 17g 389kcal

6 Summer Fruit Bagel 1 Raisin & Cinnamon Bagel, split 30g Philadelphia Light 100g mixed Summer Fruits, defrosted & drained 1 scoop Vanilla Whey 1 fresh Strawberry, sliced 1. Toast bagel until lightly browned. 2. In a food processor blend together soft cheese, fruit & whey. 3. Spread bagel with whey & cheese mix. Top with sliced strawberry. Serve immediately. 36g 62g 6g 470kcal

7 Banana Yogurt Pots Serves: 2 300g 0% Total Greek Yogurt 2 Bananas, sliced 2 scoops of Banana Powder 20g Walnuts, toasted 1. To toast walnuts, heat a non-stick frying pan over a medium heat. Add the walnuts & stir until you can smell the nutty aroma & the walnuts are beginning to brown. Remove from heat & set to one side. 2. In a large bowl beat the protein powder into the Greek yogurt. 3. Layer banana & yogurt. Top with toasted walnuts. 47.5g 33g 8g 394kcal

8 Hash Browns & Salmon Serves: 2 1 medium Sweet Potato, grated 4 Egg Whites, beaten 1 tbsp Horseradish Sauce 10g Butter 1 tbsp Olive Oil 200g Smoked Salmon 2 tbsp light Soured Cream 1 tbsp fresh Chives, chopped 1. Place grated sweet potato on a clean tea towel. Wrap up the edges & squeeze excess water out from the potato. 2. In a bowl mix the sweet potato with horseradish & egg whites. 3. Heat oil & butter in a large non-stick frying pan. Spoon in the sweet potato. Fry until crispy. Flip the potato mixture over & continue to fry. Should take 3 mins per side. 4. Serve hash browns with slice of salmon over & a dollop of soured cream. Sprinkle chives over the top. 32g 14g 21g 373kcal

9 Kaffeine-Kicker Smoothie 1 small cup of strong Black Coffee 1 small peeled Banana 1 tbsp Almond Butter 1 tsp Cocoa Powder 1 tsp Stevia 1 scoop Chocolate Whey few Ice Cubes Place all the ingredients in a high powered blender and blend until smooth. Serve immediately. 31g 52g 13g 449kcal

10 Sunday Eggs Serves: 2 4 Portobello Mushrooms 2 vines of Cherry Tomatoes 4 Eggs 200g Baby Spinach 2 tsp Olive Oil pinch Nutmeg 1. Preheat oven to 200c (180 fan), 400f, gas mark 6. Lightly grease a non-stick baking tray. 2. Add tomatoes & mushrooms to the tray & bake for 5 mins. Remove from oven & pour away excess juices. 3. Turn on grill - medium to high 4. Crack an egg into each mushroom & place the tray under the grill for 3-5 mins. 5. Meanwhile wilt the spinach in boiling hot water, drain & add to serve plates with pinch of nutmeg. 6. Add a vine of tomatoes & two mushrooms with eggs to each plate. 25.5g 23g 13g 311kcal