Day

Breakfast
Mac-Nutrition Pancake with Grapes and Yoghurt - 55g Oats with 150ml Water - 1 Med. Free Range Egg - 5g Olive Oil - 60g TOTAL 2% Greek Yoghurt teamed with - 80g Grapes

Snack
- 1 Apple - 20g Cashew Nuts

Lunch
Chicken Salad - 150g Grilled Chicken - 25g Olives - 50g Peppers - 10ml Balsamic Vinegar - 160g Salad

Snack
- 2 Original Ryvitas - 50g Mozzarella Spice: Fresh Chives

Dinner
Grilled Salmon & Mixed Vegetables with Sweet Potato - 150g Salmon - 200g Tinned Tomatoes - 150g Sweet Potatoes - 6ml Olive Oil - 160g Mixed Vegetables

Monday

Cereal, Yoghurt & Berries - 60g Wholewheat Muesli teamed with - 180ml Whole Unhomogenised* Milk

Smoothie Blend together: - 60g Berries - 10g Whey (Vanilla / Chocolate) - 50g TOTAL 2% Greek Yoghurt - 100ml Whole Unhomogenised* Milk - 150ml Water

Chicken Salad with Ryvitas - 120g Grilled Chicken - 1 Original Ryvitas - 40g Guacamole -100g Salad Spices: Paprika - 60g TOTAL Classic Greek Yoghurt - 25g Pistachio Nuts - 70g Fruit

Grilled Sausages with Salsa, Vegetables & Quinoa - 3 (97%) Pork Sausages - 25g Quinoa - 50g Salsa - 80g Mixed Vegetables

Tuesday

- 50g TOTAL Classic Greek Yoghurt, teamed with - 50g Berries

Ranch Omelette with Salsa - 2 Med Free Range Eggs - 2 (97%) Pork Sausages - 10g Butter - 40g Salsa - 100g Mushrooms - 50g TOTAL Classic Greek Yoghurt - 120g Berries - 10g Cashew Nuts

Prawn Salad - 25g TOTAL Classic Greek Yoghurt (add prawns cayenne & chives to as a mayo equivalent) - 150g Prawns - 40g Avocado - 50g Tomatoes - 50g Peppers - 5g Pine Nuts - 100g Salad Spices: Black Pepper, Fresh Chives & Cayenne - 1 Original Ryvita - 20g Olives - 1 Slice of Parma Ham - 25g Cheddar Cheese

Thai Chicken Curry -130g Chicken simmered in creamed coconut sauce - 40g Wholegrain Basmati Rice - 40g Peppers - 50g Onion - 50g Mixed Vegetables - 40g Creamed Coconut plus water: amount dependent on own preference for curry consistency Spices: Thai Curry Paste; quantity own preference

Wednesday

Day
Smoothie

Breakfast
Blend together: - 20g Whey (Chocolate/Vanilla) - 1 Banana - 240ml Whole Unhomogenised* Milk - 40g TOTAL Classic Greek Yoghurt - 20g Raspberries - 200ml Water

Snack
- 2 Original Ryvitas - 35g Brie Cheese

Lunch
Chicken, Apple & Avocado Salad - 120g Grilled Chicken - 1 Apple - 45g Avocado - 10ml Balsamic Vinegar - 100g Salad

Snack
- 100g Berries - 60g TOTAL 2% Greek Yoghurt - 15g Desiccated Coconut

Dinner
Pork in Sauce with Rice Fry pork in coconut oil. Add all ingredients. Boil rice separately: - 120g Pork Loin Steak - 10g Coconut Oil - 35g Wholegrain Basmati Rice - 120g Tinned Tomatoes - 50g Onion - 5ml/1tsp Fish Sauce - 5ml/ 1tsp Lime Juice - 80g Mixed Vegetables Baked Salmon & Veg

Thursday

Apple & Cinnamon Porridge - 60g Oats - 200ml Whole Unhomogenised* Milk - 1 Apple Spice: Cinnamon - 10g Pistachio Nuts - 200g Berries

Chicken & Bacon Salad - 100g Grilled Chicken - 1 Rasher of Bacon - 40g Peppers - 5ml/ 1tsp Olive Oil - 5ml/ 1tsp Lemon Juice - 100g Salad - 85g Smoked Salmon - 80g Cucumber - 1 Original Ryvita

Parcel salmon, asparagus, spices & lemon juice in tin foil and bake. Steam rest of veg: - 180g Salmon - 70g TOTAL Classic Greek Yoghurt (add lemon juice & spices to make sauce) - 60g Broccoli - 40g Asparagus - 40g Mixed Vegetables - 5ml/ 1tsp Lemon Juice Spices: Black Pepper & Parsley Sweet Potato Omelette

Friday
Scrambled Egg with Tomatoes & Mushrooms on Pitta - 2 Med Free Range Eggs - 10g Butter - 1 Wholewheat Pitta Bread - 50g Mushrooms - 50g Tomatoes - 70g TOTAL Classic Greek Yoghurt - 70g Fruit

Smoked Salmon Salad - 100g Smoked Salmon - 50g Asparagus - 100g Spinach - 5ml/1tsp Olive Oil - 5ml/1tsp Lemon Juice - 10g Wholegrain Mustard Spice: Chili Powder - 30 g Olives - 30g Sundried Tomatoes - 15g Mozzarella - 1 Slice of Parma Ham - 7g Cashew Nuts

- 3 Med. Free Range Eggs - 1 Egg Whites - 10g Butter - 160g Sweet Potato - 30g TOTAL Classic Greek Yoghurt (add fresh chives to make sauce) - 30g Sundried Tomatoes - 50g Onion - 100g Mixed Vegetables Spices: Garlic, Salt & Pepper

Saturday

Day

Breakfast
Scrambled Eggs with Prawns, Spinach & Tomatoes - 150g Prawns - 2 Med Free Range Eggs - 15g Butter - 100g Spinach - 100g Tomatoes Spice: Cayenne Pepper

Snack
- 20g Cashew Nuts - 100g Mango

Lunch
Vegetable Omelette Fry veg in butter. Add eggs & mustard: - 2 Med. Free Range Eggs - 7g Butter - 100g Mixed Vegetables - 10g Wholegrain Mustard

Snack
Smoothie Blend together: - 10g Whey (Vanilla) - 80ml Whole Unhomogenised* Milk - 60g Mango - 70g TOTAL Classic Greek Yoghurt - 130ml Water

Dinner
Steak with Veg & Horseradish Fry steak, mushrooms, kale & cheese in coconut oil. - 160g Steak - 20g Coconut Oil - 40g TOTAL Classic Greek Yoghurt (mix with horseradish) - 15g Horseradish Sauce - 20g Halloumi Cheese - 80g Mushrooms - 80g Kale - 80g Broccoli Mexican Chicken with Guacamole, Salsa, Quinoa & Salad

Sunday

Coconut Porridge with Berries - 60g Oats - 200ml Whole Unhomogenised* Milk - 5g Coconut Oil - 50g Berries - 60g Cottage Cheese - 3 Original Ryvitas - 50g Pineapple

Beef Salad Use left-over steak. Mix to make sauce + salad: - 100g Beef, Sirloin - 10g TOTAL Classic Greek Yoghurt (mix with horseradish) - 10g Horseradish Sauce - 100g Salad Mackerel Salad - 100g Mackerel in tomato - 100g Salad - 35g Single Cream (for coffee) - 15g Pistachio Nuts - 60g Fruit

Scrambled Egg on Pitta with Salsa - 2 Med. Free Range Eggs - 10g Butter - 1 Wholewheat Pitta Bread - 30g Salsa - 70g TOTAL Classic Greek Yoghurt - 10g Desiccated Coconut - 100g Fruit

- 130g Grilled Chicken - 45g Quinoa - 50g TOTAL Classic Greek Yoghurt - 100g Salsa - 70g Guacamole - 100g Salad Spice: Fajita Seasoning Mix Lime & Coconut Curry - 120g Marinated Chicken cooked in 10g Coconut Oil - 50g Spring Onion - 40g Creamed Coconut - 2 Limes (juice & rind as marinade) - 100g Mixed Vegetables - Add Water; amount dependent on own preference for curry consistency - 8g Peanuts (garnishing) Spices: Fresh Coriander & Fresh Mint

Monday

- 1 Original Ryvita - 50g Houmous

Tuesday

Day
Cereal

Breakfast
- 2 Shredded Wheat - 200ml Whole Unhomogenised* Milk - 50g TOTAL Classic Greek Yoghurt - 50g Berries - 10g Cashew Nuts

Snack
Mixed together: - 25g Bulgur Wheat - 10g Pesto - 30g Olives

Lunch
Chicken & Parma Ham Salad Bake chicken in foil and mixed together: - 120g Grilled Chicken - 1 Parma Ham Slice - 20g Mozzarella - 20g Olives - 100g Salad

Snack
- 30g Cashew Nuts - 50g Blueberries

Dinner
Bolognese with Rice & Veg Fry beef. Remove excess fat. Add all veg + apple. Boil rice. Serve & garnish with cheese: - 130g Beef Mince (10% fat) - 35g Wholegrain Basmati Rice - 50g Onion - Mixed Vegetables - 1 Apple - 200g Tinned Tomatoes - 20g Parmesan Cheese (garnishing) Spices: Italian Seasoning, Paprika, Garlic & Ground Nutmeg Vegetable Omelette

Wednesday

Bacon, Eggs & Mushrooms with Cheese - 2 Rashers of Bacon - 25g Mozzarella - 2 Med Free Range Eggs - 100g Mushrooms

Thursday

Smoothie - 1 Banana - 80ml Whole Unhomogenised* Milk - 50g TOTAL 2% Greek Yoghurt - 150ml Water

Mango Salad Mixed together: - 150g Prawns - 20g Bulgur Wheat - 40g Mango - 30g Avocado - 10ml Lemon Juice - 100g Salad Spices: Green Chili, Grated Ginger & Fresh Coriander - 40g Brie Cheese - 2 Original Ryvitas

- 4 Med. Free Range Eggs - 2 Egg Whites - 40g Onion - 40g Asparagus - 40g Peppers - 30g Cheddar Cheese - 80g Mixed Vegetables - 50g TOTAL Classic Greek Yoghurt (add fresh mint to it to make sauce) Spices: Salt & Pepper Grilled Salmon & Vegetables with Sweet Potato

Muesli - 55g Wholewheat Muesli - 200ml Whole Unhomogenised* Milk - 15g Cashew Nuts - 70g Salsa - 2 Original Ryvitas - 2 Slices of Parma Ham

Chicken Salad - 100g Grilled Chicken - 1 chopped Apple - 10g Pistachio Nuts - 50g Peppers - 100g Salad - 25g Cashew Nuts - 80g Mango

- 150g Salmon - 200g Sweet Potato - 70g TOTAL Classic Greek Yoghurt (add lemon juice & spices to make sauce) - 100g Mixed Vegetables - 5ml/1tsp Lemon Juice Spices: Black Pepper & Parsley

Friday

Day

Breakfast
Scrambled Cheesy Eggs on Pitta Bread - 2 Med. Free Range Eggs - 1 Wholewheat Pitta Bread - 7g/1tbsp Single Cream - 20g Cheddar Cheese Smoothie

Snack
Blend together: - 10g Whey (Vanilla) - 100ml Whole Unhomogenised* Milk - 60g TOTAL 2% Greek Yoghurt - 60g Mango - Water dependent on preferred consistency

Lunch
Chicken in Italian sauce with Vegetables & Quinoa - 120g Chicken simmered in tinned tomatoes - 25g Quinoa - 200g Tinned Tomatoes - 80g Mixed Vegetables Spices: Garlic, Fresh Basil, Fresh Coriander, Salt & Pepper

Snack
- 55g Single Cream - 80g Fruit - 7g Pistachio Nuts

Dinner
Thai Prawn Curry with Rice - 200g Prawns - 40g Wholegrain Basmati Rice - 40g Creamed Coconut - 50g Onion - 50g Peppers - 50g Mixed Vegetables - Add Water; amount dependent on own preference for curry consistency Spices: Thai Curry Paste; quantity own preference Grilled Steak & Vegetables with Chips & Horseradish

Saturday

Healthy Low Carb Breakfast - 2 Grilled Rashers of Bacon - 2 Med. Free Range Eggs - 50g Tomato - 40g Mushrooms - Fried in 10g Butter Spice: Cayenne Pepper - 15g Pistachio Nuts - 55g TOTAL 2% Greek Yoghurt - 85g Blueberries

Prawn Salad Pitta - 140g Prawns - 1 Wholewheat Pitta Bread - 40g Tomatoes - 100g Salad - 20g Bulgur Wheat - 10g Pesto - 1 Slice of Parma Ham - 30g Olives

- 130g Grilled or Fried Steak - 20g Coconut Oil (to make wedges and or fry steak) - 180g Sweet Potato - 100g Mixed Vegetables - 30g TOTAL Classic Greek Yoghurt (mix with horseradish) - 10g Horseradish Sauce Spice: Garlic, Salt & Pepper

*All large supermarkets sell Unhomogenised (ie. Tesco sells Jersey and Gold Top unhomogenised milk), but if you cannot get hold of it, normal Milk is fine.

Sunday