SAMPLE MEAL PLAN TRIMFIT BODIES NUTRITION HEALTH MADE EASY

SAMPLE MEAL PLAN TRIMFIT BODIES NUTRITION

BREAKFAST Scrambled Eggs on Toast with Smashed Avocado Ingredients 1 whole egg 1/2 cup spinach leaves 1/2 cup mushrooms 1 tsp olive oil 30g avocado 1 slice wholegrain bread Directions 1. Heat a non-stick pan over medium heat. Once the pan is hot, add 1 tsp of olive oil and then add the mushrooms. Cook the mushrooms until they have started to reduce down. 2. Crack the egg in a bowl and whisk briskly. Add the egg to the mushrooms in the fry pan. 3. Once the egg is almost cooked, add the spinach and cook until the spinach is wilted. 4. Stir the mixture in the pan so that all ingredients 5. Place wholegrain bread in toaster and toast to desired degree. 6. Chop up avocado and place in a small bowl. Use a fork it roughly mash the avocado. 7. Remove the bread from the toaster, and spread avocado over the toast. Scoop the scrambled eggs, mushrooms and spinach over the toast 8. Enjoy warm.cake. 316 14g 22g 16g

MORNING SNACK 1 cup of low fat milk with black coffee or herbal tea 108 9g 2g 19g LUNCH Chicken & Coleslaw Wrap Chicken Wrap: 80g chicken fillet (breast, tenderloin) 1 serve homemade coleslaw 1 wholegrain wrap Ingredients Coleslaw: 150g baby spinach 1 bunch coriander 1 bunch mint 1/2 red cabbage 1 large cucumber 1 red capsicum 2 tsp olive oil 1 tsp vinegar 1/4 cup natural vinegar

LUNCH Chicken & Coleslaw Wrap Directions Coleslaw: 1. Shred the cabbage into fine pieces 2. Shred or finely cut the cucumber and capsicum into small matchsticks 3. Roughly chop the coriander & mint. 4. Combine spinach, herbs, cucumber, capsicum and cabbage into a large bowl 5. Mix together the olive oil, vinegar anf natural yogurt in a separate bowl. 6. Pour dressing over the top and toss well to combine. 7. Eat immediately or leave in the fridge (tastes great the day after making it!). Wrap: 1. Grill the chicken on a non-stick pan until cooked all the way through. You can season with salt, pepper, mixed herbs, garlic powder, paprika, cumin etc. (what ever seasoning you prefer) 2. Place the wrap open on a plate. Spoon 1 serve of the coleslaw over the wrap. 3. Place cooked chicken on top of the wrap and roll into a wrap. 256 28g 9g 27g AFTERNOON SNACK 2 tbs hummus with 6 cherry tomatoes & 1 medium apple 154 4g 6g 21g

DINNER Diced Lamb Kebab with Tabouli Ingredients 90g diced lamb kebab 2 cups pre-made tabouli (pre-made supermarket) 30g low fat Feta cheese Directions 1. Lightly season the lamb kebab pieces with seasoning of your choice (mixed herbs, paprika, cumin etc.) 2. Heat a non-stick pan over a medium heat. Once pan is hot, add the lamb pieces 3. Toss the lamb around in the pan to ensure all the pieces are cooked evenly. 4. An alternative method is you can place the lamb pieces on a non-stick tray o and place in a preheated oven at 190 c and cook for 15-20 mins. 5. Once the lamb is cooked place and enjoy. 6. Spoon 2 cups of tabouli on the plate and enjoy. 7. If you're following the 1800 calorie meal plan, cook 93g (approx 1/2 cup) of Quinoa and place on the plate also. 8. Enjoy warm. 461 38g 25g 20g

SUPPER Greek Yoghurt with Mango 169 16g 0g 26g