-11 Calories/Pound of bodyweight Mon: -

- Protein – 1 gram/pound of bodyweight (30% M1.

of total calories)
 Bacon – 2 slices
- Carbs – 40 to 60 grams/day  Eggs – 2
 Capsicum – Half Med
- Normal Carb – 10-15% tot. calories
 Onion – ¼ med
- High carb – Additional 40-60g  Cheese – 1 slice
carbs/day
M2.
- Low carb/cal – One less meal/day
 Tomato – ½ med
Monday – High Carb  Onion – ¼ med
 Olive Oil – 1tbsp
Tuesday – Normal Carb – Cardio
 Chicken Breast – 150g
Wednesday – High Carb  Cucumber – ½

Thursday – Normal Carb – Cardio M3.

Friday – High  Beef Steak – 120g

 Asparagus – 8 spears
Saturday – Normal Carb – Cardio  Olive oil – 1tbsp
 Raspberries – 1/3 cup
Sunday – Low Carb/Cal – Rest
M4.

 Strawberries – 4
 Cottage Cheese – ½ cup
 Cream – 3 tbsp
 Honey – 1tbsp
Tuesday Wednesday-

M1. M1.

 Eggs – 2 large  Eggs – 2 large

 Chunky Salsa – 2 tbsp  Egg whites – 3
 Spring onions – 2  Broccoli – 1 cup
 Cheese – ¼ cup  Olive oil – 1tbsp
 Egg whites – 3  Feta Cheese – ¼ cup

M2. M2.

 Beef steak – 120g  Peas, frozen – ½ cup

 Broccoli – 2 cups  Carrots, frozen – ½ cup
 Olive oil – 1 tbsp  Chicken Breast – 150g
 Onion Red – ¼  Parmesan Cheese – 2 tbsp
 Canola oil – 1 tbsp
M3.
M3.
 Skim milk powder – 1/4 cup
 Milk – 250ml  Celery – ½ stalk
 Any flavoring or fruits you like  Peanut butter – 2 tbsp
 Flavoring – 1tbsp
M4.
 Fruits – ¼ cup
 Tuna – 200g
M4.
 Spinach – 2 cups
 Spinach – 85g  3 bean mix – ½ cup
 Coconut Milk – ½ cup  Tomato – ½ med
 Onion – ¼ med  Olive oil – 1 tbsp
 Chicken Breast – 150g  Unsalted butter – 1tbs

M5.

 Greek yoghurt – 1 cup

 Walnuts chopped – ¼ cup
 Blueberries – ¼ cup
Thursday – Friday –

M1. M1.

 Bacon – 2 slices  Greek yoghurt – 1 cup

 Eggs – 2 large  Protein – 1 ½ scoops
 Chocolate milk – 236ml  Walnuts chopped – 2 tbsp
 Raspberries – ¼ cup
M2.
M2.
 Mayonnaise – 2tbsp
 Celery – 1 stalk  Spinach – 2 cups
 Onion – ¼ med  Strawberries – 2
 Tuna – 1 can  Onion Chopped – 3tbsp
 Lettuce – 3 leaves  Mushroom sliced – ½ cup
 Chicken breast – 170g
M3.
 Olive oil – 1 1/3 tbsp
 Skim milk powder – 1/4 cup
M3.
 Milk – 250ml
 Any flavoring or fruits you like  Cottage cheese – ¼ cup
 Flavoring – 1tbsb  Orange/mandarine – ½
 Fruits – ¼ cup  Walnuts chopped – 2 tbsp
 Frozen berries – ¼ cup
M4.
M4.
 Steak – 170g
 Brussel Sprouts – 8  Steak – 120g
 Olive oil – 1tbsp  Onion – ½ med
 Capsicum – 1
M5.
 Canola oil – 1tbsp
 Greek yoghurt – 1 cup
 Walnuts chopped – ¼ cup
 Blueberries – ¼ cup
Saturday – Sunday –

M1. M1.

 Eggs – 2  Chocolate Milk – 236ml

 Egg whites – 3  Skim milk powder – ¼ cup
 Mushroom – 1 cup  Skim milk – ½ cup
 Onion – ¼ med  Coffee – 2 tbsp
 Cheese – 1 slice
M2.
M2.
 Pork tenderloin – 170g
 Lettuce – 2 cups  Pineapple chunks – ½ cup
 Avocado – ½  Spinach – 2 cups
 Chunky salsa – 2tbsp  Olive oil – 1 1/3 tbsp
 Spring onion – 2
M3.
 Chicken breast – 170g
 Olive oil – 1tbsp  Broccoli – 1 cup
 Chicken breast – 150g
M3.
 Cauliflower – 1 cup
 Skim milk powder – 1/4 cup  Unsalted butter – 1 1/3 tbsp
 Milk – 250ml  Almonds – 2 tbsp
 Any flavoring or fruits you like
 Flavoring – 1tbsb
 Fruits – ¼ cup

M4.

 Mince – 150g
 Tomato – ½ med
 Onion – ½
 Feta Cheese – ¼ cup
 Cucumber – ½
 Olive oil – 2tbsp

M5.

 Greek yoghurt – 1 cup

 Walnuts chopped – ¼ cup
 Blueberries – ¼ cup