Day 1 Lunch:

776 Calories - 53g Protein - 21g Carbs - 55g

2947 Calories - 175g Protein - Fat
224g Carbs - 150g Fat
Chicken, Bacon & Avocado Salad Calories
Breakfast:
836 Calories - 36g Protein - 78g Carbs - 43g 100g Chicken Breast (cooked), 2 pieces lean
303
Fat Back Bacon (grilled)

Food Items Calories 1 Avocado, 80g Mixed Salad Leaves, 50g

354
Tomatoes, Cucumber

3 Scrambled Eggs 221

Dressing: 1 Tbsp Olive Oil, Vinegar,
119
Seasoning
3 slices Wheat Toast, buttered 497

Glass of Orange Juice 118

Snack 2:
160 Calories - 4g Protein - 3g Carbs - 14g
Fat
Snack 1: 105 Calories - 1g Protein - 27g
Carbs - 0g Fat
Food Items Calories

Food Items Calories

25g Unsalted Nuts 160

Banana 105
Dinner: Day 2
881 Calories - 78g Protein - 88g Carbs - 22g
Fat 3010 Calories - 122g Protein -
320g Carbs - 137g Fat
Food Items Calories
Breakfast:
3 slices Meatloaf (1 inch each) 603 806 Calories - 28g Protein - 110g Carbs -
27g Fat
200g Mashed Potato 166
Peanut Butter, Banana & Honey
Calories
Sandwiches
80g Peas, 2 Carrots 112

4 slices Whole-Wheat Bread 352

Desert: 3 tbsp Peanut Butter 285

189 Calories - 3g Protein - 7g Carbs - 16g
Fat 1 Banana, 3 tsp Honey 169

Food Items Calories

30g Dark Chocolate 189 Snack 1:

222 Calories - 5g Protein - 29g Carbs - 8g
Fat

Food Items Calories

1 Apple (sliced), 1 tbsp Peanut butter 222

Lunch: Dinner:
901 Calories - 41g Protein - 97g Carbs - 42g 636 Calories - 41g Protein - 49g Carbs - 29g
Fat Fat

Baked Potato with Tuna & Sweet Corn Calories Food Items Calories

2 Baked Potatoes (200g each) 428 4 Chicken Thighs (grilled/roasted) 259

100g Tuna, 80g Sweet Corn, 1 tbsp 150g (uncooked weight) Brown Rice 179
342
Mayonnaise
Roast Mediterranean Vegetables (zucchini,
Green Salad dressed with 1 tbsp Olive Oil, red onion, capsicum, eggplant etc.) in 1 tbsp 198
131
Vinegar, Seasoning Olive Oil

Snack 2:
445 Calories - 7g Protein - 35g Carbs - 31g
Fat

Food Items Calories

1 Avocado (mashed), on 3 Rye Crackers 445

Day 3 Lunch:
1000 Calories - 52g Protein - 92g Carbs -
2904 Calories - 133g Protein - 44g Fat
336g Carbs - 111g Fat
Salmon & Salad Pittas Calories
Breakfast:
843 Calories - 28g Protein - 117g Carbs - 200g Canned Salmon 360
27g Fat
2 Whole-Wheat Pitta Breads 308
Banana, Honey & Nut Oatmeal Calories
2 tbsp Mayonnaise, Salad 222
65g Oats, 300ml Whole Milk 425
1 Apple 110
1 Banana, 25g Nuts, 2 tsp Honey 300

Glass of Orange Juice 118

Snack 2:
193 Calories - 5g Protein - 42g Carbs - 1g
Fat
Snack 1:
119 Calories - 2g Protein - 15g Carbs - 6g Food Items Calories
Fat
1 Mashed Banana on 1 slice Wheat Toast 193
Food Items Calories

Granola Bar 119

Dinner: Day 4
599 Calories - 34g Protein - 53g Carbs - 29g
Fat 3007 Calories - 123g Protein -
417g Carbs - 93g Fat
Food Items Calories
Breakfast:
Large Cod Fillet (150g) 123 802 Calories - 24g Protein - 101g Carbs -
33g Fat
300g Potato Wedges, cooked in 1 tbsp Oil 344
Food Items Calories
Mixed Salad Leaves, 1 tbsp Olive Oil,
132
seasoning 50g Granola, 30g Oats, 150ml Whole Milk 443

25g Nuts & 25g Raisins 241

Desert:
Glass of Orange Juice 118
150 Calories - 12g Protein - 17g Carbs - 4g
Fat
Snack 1:
Food Items Calories 105 Calories - 1g Protein - 27g Carbs - 0g
Fat
1 Fruit Yogurt 150
Food Items Calories

Banana 105
Lunch: Dinner:
758 Calories - 41g Protein - 123g Carbs - 959 Calories - 46g Protein - 110g Carbs -
14g Fat 35g Fat

Food Items Calories Food Items Calories

1 serving Squash, Lentil & Bean One-Pot 1 serving Bolognaise (Recipe) 318
608
(Recipe)
150g Whole-Wheat Spaghetti 510
Fruit Yogurt 150
Mixed Salad Leaves, 1 tbsp Olive Oil,
131
seasoning

Snack 2:
203 Calories - 9g Protein - 12g Carbs - 11g
Fat Snack 3:
180 Calories - 2g Protein - 44g Carbs - 0g
Food Items Calories Fat

30g Cheese, 2 Rye Crackers 203 Food Items Calories

9 Dried Apricots 180

Day 5
Lunch:
3094 Calories - 174g Protein - 1028 Calories - 53g Protein - 89g Carbs -
255g Carbs - 142g Fat 30g Fat

Breakfast: Food Items Calories

802 Calories - 24g Protein - 101g Carbs -

33g Fat 1 serving Tomato & Seafood Stew (Recipe) 560

Food Items Calories Buttered Whole-Wheat Roll 358

50g Granola, 30g Oats, 150ml Whole Milk 443 1 Apple 110

25g Nuts & 25g Raisins 241

Snack 2:
Glass of Orange Juice 118
200 Calories - 8g Protein - 15g Carbs - 9g
Fat

Snack 1: Food Items Calories

160 Calories - 4g Protein - 3g Carbs - 14g

Fat 1 tbsp Peanut Butter, 1 slice Whole-Wheat
200
Bread
Food Items Calories

25g Unsalted Nuts 160

Dinner: Day 6
715 Calories - 82g Protein - 40g Carbs - 40g
Fat 4083 Calories - 201g Protein -
368g Carbs - 170g Fat
Food Items Calories
Breakfast:
1 serving Chicken Casserole (Recipe) 629 960 Calories - 49g Protein - 67g Carbs - 55g
Fat
100g Cabbage 24
Food Items Calories
80g Peas 62
3 Poached Eggs, 2 Slices Whole-Wheat Toast,
553
buttered

Desert: 2 pieces Lean Back Bacon, grilled 138

189 Calories - 3g Protein - 7g Carbs - 16g
Fat Mushroom & Tomatoes, 1 tbsp Olive Oil,
151
grilled
Food Items Calories
Glass of Orange Juice 118
30g Dark Chocolate 189
Snack 1: Snack 2:
305 Calories - 9g Protein - 42g Carbs - 9g 380 Calories - 8g Protein - 46g Carbs - 18g
Fat Fat

Food Items Calories Food Items Calories

1 slice Whole-Wheat Bread, 1 tbsp Peanut 30g Nuts, 9 Dried Apricots 380
305
Butter, 1 Banana, sliced

Dinner:
Lunch:
1279 Calories - 65g Protein - 141g Carbs -
858 Calories - 56g Protein - 30g Carbs - 28g 50g Fat
Fat
Chicken & Cashew Stir-Fry Calories
Tuna & Bean Salad Calories
150g Chicken, 40g Cashew Nuts 398
150g Tuna, 1/2 can Mixed Beans 477
100g Mixed Vegetables (cabbage, carrots,
37
Salad Leaves, 1 tbsp Olive Oil 131 broccoli)

Whole-Wheat Roll 250 2 tbsp Oil, 1 tbsp Honey, 1 tbsp Soy Sauce 322

150g Whole-Wheat Noodles 522

Snack 3:
Snack 1:
280 Calories - 14g Protein - 36g Carbs - 10g
Fat 203 Calories - 9g Protein - 12g Carbs - 11g
Fat
Oatmeal Calories
Food Items Calories
40g Oats, 200ml Whole Milk, 1 tsp Honey 280
30g Cheese, 2 Rye Crackers 203

Day 7
3999 Calories - 165g Protein - Lunch:
413g Carbs - 180g Fat 1145 Calories - 51g Protein - 95g Carbs -
65g Fat
Breakfast:
1052 Calories - 38g Protein - 141g Carbs - Sardines on Toast, Avocado Salad Calories
38g Fat
140g Canned Sardines, mashed on 3 slices
564
Protein Pancakes, Fruit, Yogurt Calories Whole-Wheat Bread

Pancakes (2 Eggs, 40g Whole-Wheat Flour, Salad Leaves, 1 Avocado, 50g Tomatoes, 1
471
30g Ground Almonds, 150ml Whole Milk, 1 675 tbsp Olive Oil
Mashed Banana)

1 Apple 110
Toppings: Fruit, 50g Greek Yogurt, 2 tsp
202
Honey

1 glass Prune Juice 175

Snack 2: Desert:
315 Calories - 9g Protein - 38g Carbs - 13g 189 Calories - 3g Protein - 7g Carbs - 16g
Fat Fat

Food Items Calories Food Items Calories

50g Granola, 150ml Whole Milk 315 30g Dark Chocolate 189

Dinner: 1095 Calories - 55g Protein - 120g

Carbs - 37g Fat

Food Items Calories

200g Roast Beef 358

300g Roast Potatoes 447

Mixed Vegetables (carrots, peas, parsnips,

290
sweet corn)
Squash, lentil & bean one-pot Step 4: Cook on low until the lentils and beans are
tender.
- 2 servings
Step 5: Season the stew, then serve with a dollop of
Ingredients: yogurt and sprinkle with chopped parsley.

 400g butternut squash, peeled,

deseeded and chunkily diced
 1 onion, sliced
 1 tbsp olive oil
 2 tsp ground cumin
Bolognaise (Ragu) - 4
 (1/2) tsp chili flakes servings
 400g can chopped tomatoes
 100g dried red lentils Ingredients:
 2 tsp honey/brown sugar
 2 tsp white wine vinegar  450g lean minced beef
 400g can kidney beans, drained and  3 tbsp olive oil
rinsed  1 onion, finely chopped
 natural yogurt  2 carrots, grated
 (1/2) small bunch parsley, chopped  2 cloves garlic, chopped
 2 400g cans Italian, chopped tomatoes
Step 1: Fry the squash and onion in the oil for 5-8 mins  2 bay leaves
until the onion is softened.  2 tbsp tomato purée
 Basil
 Salt & pepper
Step 2: Stir in the cumin and chili for 1 min.

Step 1: Heat the oil in a large saucepan, then add the

Step 3: Transfer to a large casserole dish and add the onion, carrot, basil and bay leaves and fry gently over a
tomatoes plus a (1/2) can of water from the tomato can, medium heat until the onion has softened slightly.
the lentils, beans, honey, and vinegar.
 Step 2: Add the beef and fry for a few minutes, turning, minutes, until soft.
to brown well.

Step 2: Add cherry tomatoes, tomato puree, red

Step 3: Add the tomatoes, tomato puree, salt, pepper capsicum, chili, fennel seeds and fish stock. Cook on low
and red wine, stir well. for 40 minutes.

Step 4: Bring to a boil, then reduce the heat to low, Step 3: Add fish, shellfish, seasoning and cook for
cover and cook 2-4 hours. another 15-20 mins.

Step 4: Sprinkle on chopped parsley at the end.

Tomato and Seafood Stew - 2
servings
Ingredients: Chicken Casserole - 4
 2 tbsp olive oil servings
 2 onions, chopped
 2 cloves garlic, chopped Ingredients:
 1 fennel bulb, finely chopped
 1 leek, finely chopped  4 tbsp olive oil
 250g tomatoes  1 small whole chicken
 250g tomato puree  4 rashers of back bacon, cut into small
 2 sweet red capsicum, cut into chunks pieces
 1 red chili, de-seeded and finely chopped  15 small mushrooms
 1 tsp fennel seeds  2 onions, peeled
 150ml fish stock  4 large carrots, chopped into bite-size
 650g mixed frozen seafood parsley chunks
 1 clove of garlic, chopped
Step 1: Heat 2 tbsp oil in a large pan and add onion,  2 tbsp plain flour
garlic, leek and fennel and gently sautee for about 10  2 tbsp tomato purée
  500ml chicken stock
 1 bay leaf
 4 sprigs thyme, leaves picked off

Step 1: Heat the oil in a pan, break the chicken up into

pieces and brown the pieces.

Step 2: Take chicken out of the pan and set and sauté
the bacon for 2 to 3 minutes until it's browned, in the
same pan.

Step 3: Add the mushrooms, onions and carrots to the

pan, put the lid on and reduce the heat. Allow to sweat
for 10 minutes, shaking the pan every now and again.
Add the garlic a minute before the end.

Step 4: Take off the lid and stir in the flour and the
tomato purée and cook for 1 minute, while you stir.
Gradually add the stock, stirring so you don't get any
lumps, and then add the bay leaf and thyme, and
season.

Step 5: Transfer to a slow cooker or casserole dish, add

chicken to the pot, put the lid on and cook on low for 2-3
hours.
 June 11, 2018 June 30, 2018
Weight: Weight:

June 18,2018 August 06, 2018

Weight: Weight:

June 25, 2018 August 13, 2018

Weight: Weight:

GAIN
July 02, 2018 August 20, 2018
Weight: Weight:

August 27, 2018

July 09, 2018
Weight:
Weight:

PLAN
July 16, 2018
Weight:

July 02, 2018

Weight:

July 09, 2018

Weight:

July 16, 2018

Weight:

July 23, 2018

Weight: