ÞÎÛßÕÚßÍÌ 1j 75g porridge oats made with water, a handful of blueberries and a teaspoon of cinnamon 2j 3 eggs scrambled, chopped tomatoes and peppers on 2 slices of toasted rye or gluten free bread 3j Power smoothie; 50g porridge oats, 1 scoop of whey protein, 2 egg whites, a teaspoon of organic peanut butter,1 banana mixed with water 1j 3 poached eggs on a bed of spinach with 100-150g smoked salmon 2j 3 egg omelette with steamed broccoli and 100-150g diced chicken 3j Recovery shake; 2 egg whites, 1 scoop handful of mixed berries with water ÓÑÎÒ×ÒÙ ÍÒßÝÕ 1j Handful of pumpkin seeds 2j Raw veg sticks with hummus 3j Whey protein shake ÔËÒÝØ 1j 200-250g grilled chicken breast, 50g quinoa served on a bed of spinach 2j 1 small baked sweet potato with 200g of tinned tuna dressed in lemon, garlic and ground pepper served with green salad 3j 200-250g mixed beans including chickpeas & butter beans served with 50g wholegrain rice and steamed broccoli 1j 200-250g grilled turkey breast with lightly roasted peppers, red onion, tomato and carrot 2j Tuna Nicoise; 200-250g grilled tuna steak, 1 hard boiled egg, a handful of pitted black olives, cherry tomatoes, steamed green beans dressed with garlic, chilli and lemon 3j 200-250g roast beef/chicken with steamed broccoli and kale ßÚÌÛÎÒÑÑÒ ÍÒßÝÕ 1j Handful of natural almond or brazil nuts 2j Tin of tuna/mackerel 3j Whey protein shake Ü×ÒÒÛÎ kale 3j 200-250g diced chicken and cashew stir fry with pak choy, baby sweetcorn, garlic, chilli and a splash of gluten free soy sauce ÛÊÛÒ×ÒÙ ÍÒßÝÕ 2j Cottage cheese with raw veg sticks 3j Casein shake