WEEK 1 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

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2 WEEK 1 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Breakfast Banana and oats Banana and oats Calores Snack 1 Hommus (50g) 4 x rce cakes wth ½ avocado 1 slce of wholemeal bread wth 1 boled egg Hommus (50g) Celery wth 3 x spoons of peanut butter 1 slce of wholemeal bread wth peanut butter Celery wth 3 x spoons of peanut butter Calores Lunch Baked chcken Calores Snack 2 4 x rce cakes wth ½ avocado 1 small skm mlk latte Hommus (50g) 1 slce of wholemeal bread wth 1 boled egg 4 x rce cakes wth ½ avocado 3 squares dark chocolate & 15 almonds 4 x rce cakes wth ½ avocado Calores Dnner Turkey salad Baked chcken Couscous & butternut salad Turkey salad Calores Total calores counted WEEK 2 Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14 Breakfast Banana & Oats Calores Snack 1 2 cups of strawberres & 15 almonds 1 slce of wholemeal bread wth 1 boled egg 1 slce of wholemeal bread wth peanut butter 1 cup blueberres & 3 squares of dark chocolate 1 slce of wholemeal bread wth 2 boled eggs 1 small skm mlk latte & 1 cup of blueberres Calores Lunch Open salmon sandwch Lettuce burger Calores Snack 2 Hommus (50g) 1 ½ cup strawberres & 11 almonds Hommus (50g) & 15 almonds 2 cups of strawberres & ½ 200g tub low fat yoghurt 2 cups of popcorn & 3 squares dark chocolate 1 cup of blueberres & 6 almonds Hommus (50g) & 5 almonds Calores Dnner Baked Chcken Turkey salad Open salmon sandwch Ham and pneapple wraps Baked Chcken Calores Total calores counted

3 Protens Chcken breast Eggs Ham Slced turkey Smoked salmon Healthy Fats Boglan Organc Coconut Ol Peanut butter Sknny hummus Dary 340g 50g 150g 30g 1L 1 jar 300g Frut & Veg Avocado 2 Banana 2 bananas Blueberres 3 punnets Butternut pumpkn 175g Celery 1 bunch Cherry tomatoes 1 punnet s 6 (600g) Lettuce Pneapple 75g Slverbeet 1kg Strawberres 6 punnets Tomato 3 Other Parmesan 1 small packet Feta chese (reduced fat) 25g Low fat greek yoghurt 400g tub Nuts & Grans Almonds 500g Cous Cous 1 packet Rce cakes 1 packet Rolled oats 1 box Wholemeal bread 1 loaf Boglan Organc Greens or Organc Greens & Reds powder Bread crumbs Brown paper bags Corn kernels - to make popcorn Dark chocolate (75% or more) Green tea

4 ½ banana (60g) 50 Cal 2 tbsp oats (20g) 80 Cal 100g plan fat free yogurt 60 Cal Clever Couscous: Choose the whole-wheat varety whch contans up to sx grams of fbre per servng. 1 small chcken breast (85g), baked wth bread crumbs & parmesan 140 Cal 1 tbsp bread crumbs 30 Cal 1 tbsp parmesan 20 Cal 1 cup swss chard (also known as slver beet), lghtly steamed 10 Cal 3 cherry tomatoes 10 Cal 1 cup lettuce leaves 5 Cal 50g thnly slced turkey 50 Cal 1 medum tomato, cut nto wedges 20 Cal 1/4 avocado (50g) 80 Cal 2 tbsp shaved parmesan (15g) (optonal) 45 Cal Tops for Turkey : Consumng turkey regularly can help lower cholesterol levels. ½ cup butternut, roasted 40 Cal 1/4 cup cooked couscous 40 Cal 25g reduced fat feta 70 Cal 1 tbsp pumpkn seeds 50 Cal Clever Couscous: Choose the whole-wheat varety whch contans up to sx grams of fbre per servng.

5 1 slce rye bread 100 Cal 30g smoked salmon 40 Cal 2 tbsp fat free cottage cheese (25g) 20 Cal 1 medum tomato, chopped 20 Cal Lettuce leaves 5 Cal 1 tbsp onon, chopped 5 Cal Super Salmon: Salmon s one of the best sources of DHA and EPA Omega-3 fatty acds. It s also a healthy source of hgh qualty proten, s rch n vtamns and mnerals, and very low n saturated fat. 85g extra lean beef patty 1 large lettuce leaf 1 slce tomato 1 tbsp tomato sauce 50g cooked ham, cut nto thn strps 100 Cal 1/4 cup pneapple, cut nto thn strps 20 Cal 1/3 carrot, cut nto thn strps 10 Cal 2 tbsp fat free yoghurt 20 Cal 2 lettuce leaves 10 Cal Pump up the Pneapple: Inflammaton ssues? Pneapples have ant-nflammatory effects.

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