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Garlic Onions Couple of lemons Cinnamon Pack of flax seeds Raw cocoa powder (for making chocolate milk) Pack of raw almonds Pack of raw walnuts
Add to your shopping list every time you run out: Greek yoghurt Tomatoes, cucumbers, lettuce Apples, bananas, oranges, pears Wholegrain bread Eggs Milk
You can also pre-buy all the cheese in advance (light cream cheese, light mozzarella, cheese sticks) - mind the expiration date, though.
Drink a cup of green tea every evening couple of hours after dinner.
Stock up on 8oz small Greek yogurts - its up to you how many you want to buy. You can sprinkle it with cinnamon and use as a late night snack if you feel really hungry. It will curb hunger and stop you from craving sweets. Use it as a default late-night cheat meal any time you feel like it but not more than once a day.
If you feel like a post-workout pick me up use raw cocoa powder to make sugar-free chocolate milk. The 3 egg omelette can be made with spinach, mushrooms or turkey ham if you have it on hand.
days 1-7
8oz light cottage cheese light mozzarella pack 4 chicken breasts 2 chicken thighs 1 pork steak 4oz smoked salmon Tomato juice Light tomato soup (one portion) if you dont know how to make your own
days 8-14
1 avocado 16oz pack turkey ham 2 chicken thighs 4 chicken breasts 8 fish fingers Handful of grapes
days 15-21
3 chicken breasts 8oz cod 16oz turkey ham 10oz mince (turkey, pork or lean beef) fresh basil
days 22-30
pack of ricotta cheese light mozzarella pack 8oz light cottage cheese 1 eggplant 1 zucchini 1 avocado fresh basil 5 chicken breasts 7oz turkey ham 2 pork steaks pack of bacon pack of smoked salmon 8oz salmon mince (make your own, if you want)
Day 1
breakfast
bowl of oatmeal with berries or/and flaxseeds snack: banana, 1oz walnuts
lunch
jacket sweet potato 2tbsp light cottage cheese with sliced tomato on the side
dinner
oven baked chicken thigh with large lettuce salad
Day 2
breakfast
3 egg omelette snack: sliced apple with 1tsb of peanut butter
lunch
grilled chicken breast wholegrain sandwich with sliced tomato
dinner
8oz salmon baked in foil in the oven 1 cup of steamed or boiled rice
Day 3
breakfast
bowl of oatmeal with berries or/and flaxseeds snack: cheese stick, rice cake
lunch
light Caesar salad made with grilled chicken breast and lettuce [use yoghurt mixed with Dijon mustard instead of mayonnaise] snack: sliced apple with 1tsb peanut butter
dinner
3 egg frittata with spinach [use light mozzarella cheese]
Day 4
breakfast
3 egg omelette
lunch
8oz canned tuna salad with lemon zest, lettuce, diced onion and can of sweet corn
oven baked chicken thigh with mushrooms with mixed vegetables on the side
dinner
Day 5
breakfast
4oz smoked salmon 1 scrabbled egg slice of wholegrain bread
lunch
1 cup of steamed or boiled rice 8oz prawns in sugar-free tomato sauce snack: hardboiled egg with sliced cucumber
dinner
grilled pork steak with green beans on the side
Day 6
breakfast
bowl of oatmeal with berries or/and flaxseeds snack: cheese stick, rice cake
lunch
grilled chicken breast wholegrain sandwich with sliced tomato snack: glass of tomato juice
dinner
8oz salmon baked in foil in the oven 1 cup of steamed or boiled rice
Day 7
breakfast
3 egg omelette snack: banana
lunch
10oz beans in red sauce 2 slices of wholegrain bread snack: apple
dinner
grilled chicken breast 1 cup of steamed or boiled rice
Day 8
breakfast
bowl of oatmeal with berries or/and flaxseeds snack: 4oz turkey ham and cucumber slices
lunch
bowl of tomato soup slice of wholegrain bread snack: 1oz of almonds
dinner
oven baked chicken tight with mushrooms with mixed vegetables on the side
Day 9
breakfast
3 egg omelette snack: banana
lunch
8oz turkey ham wholegrain bread sandwich with sliced cucumber
dinner
8oz salmon baked in foil in the oven 1 cup of steamed or boiled rice with mixed vegetables
Day 10
breakfast
bowl of oatmeal with berries or/and flaxseeds snack: orange
lunch
10oz beans 2 slices of wholegrain bread snack: a handful of grapes, cheese stick
dinner
grilled chicken breast with 2 sliced tomatoes
Day 11
breakfast
3 egg omelette snack: banana
lunch
chicken breast wholegrain sandwich with lettuce and sliced tomato snack: apple
dinner
8oz salmon baked in foil in the oven with mixed vegetables on the side
Day 12
breakfast
bowl of oatmeal with berries or/and flaxseeds snack: rice cake with 1tbsp low fat cream cheese
lunch
chicken breast wholegrain sandwich with lettuce and sliced tomato snack: 1oz almonds
dinner
8 fish fingers tomato & cucumber salad
Day 13
breakfast
ripe avocado cut in two halves baked with 2 eggs
lunch
8oz tuna sandwich w/ Dijon mustard on a slice of wholegrain bread snack: sliced apple with honey and cinnamon
dinner
oven baked chicken tight with mushrooms with mixed vegetables on the side
Day 14
breakfast
bowl of oatmeal with berries or/and flaxseeds
snack: pear
lunch
10oz of pasta
dinner
grilled chicken breast with mushrooms
Day 15
breakfast
bowl of oatmeal with berries or/and flaxseeds snack: baked apple with 1tsp of honey
lunch
8oz turkey ham wholegrain sandwich with lettuce and cucumber
dinner
8oz salmon baked in foil in the oven with mixed vegetables
Day 16
breakfast
3 egg omelette
lunch
10oz beans in red sauce 2 slices of wholegrain bread snack: banana
dinner
1 cup of steamed or boiled rice with mixed vegetables
Day 17
breakfast
bowl of oatmeal with berries or/and flaxseeds snack: cheese stick, rice cake
lunch
8oz turkey ham wholegrain sandwich with lettuce
snack: banana
dinner
8oz canned tuna salad with 1 can of sweet corn
Day 18
breakfast
3 egg frittata with spinach slice of wholegrain bread snack: pear
lunch
10oz beans in red sauce slice of wholegrain bread snack: 3oz turkey slices w/ cucumber
dinner
light Caesar salad made with chicken breast (no mayonnaise or croutons)
Day 19
breakfast
peanut butter sandwich snack: handful of grapes
lunch
grilled chicken breast wholegrain sandwich with sliced tomato snack: 1oz almonds
dinner
8oz cod baked in foil with tomatoes
Day 20
breakfast
3 egg omelette snack: sliced apple with 1tsb peanut butter
lunch
8oz pasta 8oz salmon baked in foil in the oven with mushrooms
snack: banana
dinner
grilled chicken breast 1 cup of steamed or boiled rice with mixed vegetables
Day 21
breakfast
banana, orange fruit salad French toast snack: 1oz almonds
lunch
bowl of tomato basil soup slice of wholegrain bread snack: rice cake w/ light cream cheese and sliced cucumber
dinner
10oz meat balls (turkey, lean beef or pork) in red sauce with mixed vegetables on the side
Day 22
breakfast
3 egg + 1 sweet potato frittata
snack: banana
lunch
grilled chicken breast wholegrain sandwich with sliced tomato
dinner
8oz steamed or boiled prawns 1 cup of steamed or boiled rice
Day 23
breakfast
bowl of oatmeal with berries or/and flaxseeds snack: apple
lunch
sardine, tomato & light cheese bruschetta on a slice of wholegrain bread
dinner
Day 24
breakfast
2 bacon strips 2 eggs sliced tomato snack: banana
lunch
10oz beans Slice of wholegrain bread snack: baked apple with honey
dinner
grilled pork steak with green beans on the side
Day 25
breakfast
caprese toast: wholegrain bread, low-fat ricotta cheese, sliced tomato, sliced small avocado. basil leaves snack: orange
lunch
10oz beans in red sauce 2 slices of wholegrain bread snack: 1oz walnuts
dinner
oven roasted 2 tomatoes & eggplant topped w/ melted cheese and crashed garlic clove
Day 26
breakfast
bowl of oatmeal with berries or/and flaxseeds snack: sliced apple with 1tsb peanut butter
lunch
grilled chicken breast wholegrain sandwich with sliced tomato
dinner
8oz wasabi salmon burger with mixed vegetables
Day 27
breakfast
smoked salmon sliced wholegrain bread with a herbed scrambled egg snack: sliced apple w/ 1tpb peanut butter
lunch
snack: banana
dinner
grilled chicken breast 1 cup of steamed or boiled rice with mixed vegetables on the side
Day 28
breakfast
baked zucchini, bacon and 3 egg tomato frittata snack: sliced apple with 1tsb peanut butter
lunch
1 cup of steamed or boiled rice 8oz boiled prawns in sugar-free tomato sauce snack: hardboiled egg with sliced cucumber
dinner
grilled pork steak with green beans on the side
Day 29
breakfast
8oz corn and ricotta cakes with a grilled tomato snack: banana
lunch
grilled chicken breast wholegrain sandwich with sliced tomato snack: chocolate milk [ use raw cocoa & no sugar ]
dinner
8oz salmon baked in foil in the oven with tomatoes
Day 30
breakfast
bowl of oatmeal with berries or/and flaxseeds snack: apple with honey and cinnamon
lunch
8oz turkey ham w/ sliced cucumber snack: 1oz walnuts
dinner
sauted pork steak with sliced apple