Week A Breakfast Snack Snack

Tuesday Choose one from list Handful Mixed Nuts Sculpt bar/ Shake + muesli bar 2 Corn/Rice cakes with tuna/cottage cheese Sculpt Smoothie (swap with breakfast?) Hearty Vegetable Soup (1.1) Sculpt Shake

Wednesday Choose one from list Sculpt bar / Shake + muesli bar Piece of Fruit Hearty Vegetable Soup (leftover) Skim milk cappuccino / yoghurt (200g) Honey-mustard Chicken breast with salad (1.2) Sculpt Shake

Thursday Choose one from list Sculpt Shake Handful mixed nuts Rissoles and Salad (1.16) Piece of Fruit Lemon Pepper Fish (1.3) Sculpt Shake

Friday Choose one from list cup serve yoghurt Piece of fruit Egg Sandwich (1.17) Sculpt bar / Shake + muesli bar Warm Chicken Salad (1.4) Sculpt Shake

Saturday Choose one from list Sculpt bar / Shake + muesli bar Handful mixed nuts Slice of bread with topping (1.19) 100g yoghurt, Handful berries Vegetable StirFry (1.6) Sculpt Shake

Sunday Choose one from list 50g tuna/ cup cottage cheese on Ryvita Fruit salad w 2 tbsp yoghurt 1 pita wrap with chicken and salad (1.20) Sculpt bar / Shake + muesli bar Thai Pork & Noodle Salad (1.7) Sculpt Shake

Monday Choose one from list Sculpt Shake Piece of Fruit Tuna & cheese/cottage cheese toasted sandwich (1.18) cup yoghurt with 2 tblsp muesli Steak and Salad/Veg (1.5) Sculpt Shake

Lunch

Snack Dinner Supper (optional)

Breakfast Options:
- Toast with cheese/cottage cheese & tomato - Toast with Jam & Peanut Butter/cottage cheese & avocado/tuna & avocado/cream cheese - Bran cereal - Porridge with 1scoop sculpt powder - Fruit/Fruit Salad with Yoghurt & 2 tbsp muesli

Water: 2-3 Litres/day Alcohol: Limit 1 2 standard drinks, max 3 times/week Smoothies: (per person) *handful ice cubes - 2 scoops Sculpt powder; cup apricot nectar; 4 tbsp yoghurt; cup water/milk - 2 scoops Sculpt powder; 2 tbsp yoghurt; 1 banana; cups water/milk - 2 scoops Sculpt powder; cup berries; cup milk/water

Exercise: Aim for: 3 x resistance/weight sessions 2 3 x aerobic/cardio sessions

Boys Version:
Week A Breakfast Snack Snack Tuesday Choose one from list 1- 2 Handfuls Mixed Nuts Sculpt bar/ Shake + muesli bar 4 Corn/Rice cakes with tuna/cottage cheese Sculpt Smoothie (swap with breakfast?) Hearty Vegetable Soup (1.1) Sculpt Shake Wednesday Choose one from list Sculpt bar / Shake + muesli bar 1 2 Pieces of Fruit Hearty Vegetable Soup (leftover) Skim milk cappuccino / yoghurt (200g) Honey-mustard Chicken breast with salad (1.2) Sculpt Shake Thursday Choose one from list Sculpt Shake 1 2 Handfuls mixed nuts Rissoles and Salad (1.16) 1 2 Pieces of Fruit Lemon Pepper Fish (1.3) Sculpt Shake Friday Choose one from list cup serve yoghurt 1 2 Pieces of fruit Egg Sandwich (1.17) Sculpt bar / Shake + muesli bar Warm Chicken Salad (1.4) Sculpt Shake Saturday Choose one from list Sculpt bar / Shake + muesli bar 1 2 Handfuls mixed nuts 2 Slices of bread with topping (see breakfast) 200g yoghurt, Handful berries Vegetable StirFry (1.6) Sculpt Shake Sunday Choose one from list 50g tuna/ cup cottage cheese on Ryvita x 2 Fruit salad w 4 tbsp yoghurt 1 pita wrap with chicken and salad (1.20) Sculpt bar / Shake + muesli bar Thai Pork & Noodle Salad (1.7) Sculpt Shake Monday Choose one from list Sculpt Shake 1 2 Pieces of Fruit Tuna & cheese/ cottage cheese toasted sandwich (1.18) cup yoghurt with 3 tblsp muesli Steak and Salad/Veg (1.5) Sculpt Shake

Lunch

Snack Dinner Supper (optional)

Breakfast Options:

Water: 2-3 Litres/day Exercise: - Toast with cheese/cottage cheese & tomato Alcohol: Limit 1 2 standard drinks, max 3 Aim for: - Toast with Jam & Peanut Butter/cottage times/week 3 x resistance/weight sessions cheese & avocado/tuna & avocado/cream Smoothies: (per person) *handful ice cubes 2 3 x aerobic/cardio sessions cheese - 2 scoops Sculpt powder; cup apricot - Bran cereal nectar; 4 tbsp yoghurt; cup water/milk - Porridge with 1 scoop sculpt powder - 2 scoops Sculpt powder; 2 tbsp yoghurt; 1 - Fruit/Fruit Salad with Yoghurt & 3 tbsp muesli banana; 1 cups water/milk - 2 scoops Sculpt powder; cup berries; cup milk/water Week B Tuesday Wednesday Thursday Friday Saturday Sunday Monday

Breakfast Snack Snack

Choose one from list Sculpt Shake Piece of Fruit Warm Chicken Salad (1.4) cup yoghurt with 2 tblsp muesli Thai Beef Salad (1.12) Sculpt Shake

Choose one from list Sculpt bar / Shake + muesli bar Piece of Fruit Slice of bread with topping (See Breakfast) Skim milk cappuccino / yoghurt (200g) Mustard Seared Fish (1.9) Sculpt Shake

Choose one from list Sculpt Shake Handful mixed nuts Mustard Ceasar Salad (1.21) Piece of Fruit Steak Sandwich (1.10) Sculpt Shake

Choose one from list cup serve yoghurt Piece of fruit Chicken Salad Sandwich (1.22) Sculpt bar / Shake + muesli bar Chicken Bake (1.11) Sculpt Shake

Choose one from list Sculpt bar / Shake + muesli bar Handful mixed nuts Slice of bread with topping (See Breakfast) Sculpt Smoothie Omelette (1.13)

Choose one from list 50g tuna/ cup cottage cheese on Ryvita Piece of Fruit 1 pita wrap with chicken and salad (1.20) Sculpt bar / Shake + muesli bar Warm Moroccan Lamb Salad (1.14) Sculpt Shake

Choose one from list Handful Mixed Nuts Sculpt bar/ Shake + muesli bar Egg Sandwich (1.17) Sculpt Smoothie Beef, Shiitake Mushroom & Snowpea Stirfry (1.8) Sculpt Shake

Lunch

Snack

Dinner Supper (optional)

Sculpt Shake

Breakfast Options:
- Toast with cheese/cottage cheese & tomato - Toast with Jam & Peanut Butter/cottage cheese & avocado/tuna & avocado/cream cheese - Bran cereal - Porridge with 1scoop sculpt powder - Fruit/Fruit Salad with Yoghurt & 2 tbsp muesli

Water: 2-3 Litres/day Alcohol: Limit 1 2 standard drinks, max 3 times/week Smoothies: (per person) *handful ice cubes - 2 scoops Sculpt powder; cup apricot nectar; 4 tbsp yoghurt; cup water/milk - 2 scoops Sculpt powder; 2 tbsp yoghurt; 1 banana; 1 cups water/milk - 2 scoops Sculpt powder; cup berries; cup milk/water

Exercise: Aim for: 3 x resistance/weight sessions 2 3 x aerobic/cardio sessions

Boys Version:

Week B Breakfast Snack Snack

Tuesday Choose one from list Sculpt Shake 1 2 Pieces of Fruit Warm Chicken Salad (1.4)

Wednesday Choose one from list Sculpt bar / Shake + muesli bar 1 2 Pieces of Fruit 2 Slices of bread with topping (See Breakfast options) Skim milk cappuccino / yoghurt (200g) Mustard Seared Fish (1.9) Sculpt Shake

Thursday Choose one from list Sculpt Shake 1 2 Handfuls mixed nuts Mustard Ceasar Salad (1.21)

Friday Choose one from list cup serve yoghurt 1 2 Pieces of Fruit Chicken Salad Sandwich (1.22)

Saturday Choose one from list Sculpt bar / Shake + muesli bar 1-2 Handfuls mixed nuts Slice of bread with topping (See Breakfast optionst) Sculpt Smoothie Omelette (1.13)

Sunday Choose one from list 50g tuna/ cup cottage cheese on Ryvita x 2 1 2 Pieces of Fruit 1 pita wrap with chicken and salad (1.20) (x 2 ?) Sculpt bar / Shake + muesli bar Warm Moroccan Lamb Salad (1.14) Sculpt Shake

Monday Choose one from list 1 2 Handfuls Mixed Nuts Sculpt bar/ Shake + muesli bar Egg Sandwich (1.17)

Lunch

Snack

Dinner Supper (optional)

cup yoghurt with 2 tblsp muesli Thai Beef Salad (1.12) Sculpt Shake

1 2 Pieces of Fruit Steak Sandwich (1.10) Sculpt Shake

Sculpt bar / Shake + muesli bar Chicken Bake (1.11) Sculpt Shake

Sculpt Smoothie Beef, Shiitake Mushroom & Snowpea Stirfry (1.8) Sculpt Shake

Sculpt Shake

Breakfast Options:
- Toast with cheese/cottage cheese & tomato - Toast with Jam & Peanut Butter/cottage cheese & avocado/tuna & avocado/cream cheese - Bran cereal - Porridge with 1scoop sculpt powder - Fruit/Fruit Salad with Yoghurt & 2 tbsp muesli

Water: 2-3 Litres/day Alcohol: Limit 1 2 standard drinks, max 3 times/week Smoothies: (per person) *handful ice cubes - 2 scoops Sculpt powder; cup apricot nectar; 4 tbsp yoghurt; cup water/milk - 2 scoops Sculpt powder; 2 tbsp yoghurt; 1 banana; 1 cups water/milk - 2 scoops Sculpt powder; cup berries; cup milk/water

Exercise: Aim for: 3 x resistance/weight sessions 2 3 x aerobic/cardio sessions T K B W TH F S S M