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Day 1 - 3096 Calories

Breakfast: 722 Calories


Food Items
75g/2.65oz Granola
100g/3.5oz Greek Yogurt
Topping: 28g/1oz chopped Brazil Nuts, 1 handful each of Blueberries and Raspberries

Morning Snack: 246 Calories


Food Items
2 Oatcakes (oat crackers)
1 tablespoon Peanut Butter
1 Nectarine

Lunch: 844 Calories


Food Items
2 Whole Wheat Pita Breads
100g/3.5oz Roast Chicken
1 medium Avocado, sliced or mashed
Large handful of Spinach, Watercress and Rocket (Arugula)

Afternoon Snack: 250 Calories


Food Items
50g/1.75oz Trail Mix

Dinner: 929 Calories

Food Items
140g/5oz Salmon Fillet
100g/3.5oz Brown Basmati Rice (dry weight)
Tahini Broccoli 85g/3oz cooked Broccoli, tossed in 1 tbsp Olive Oil, 1 tbsp Tahini and a squeeze of Lemon Juice
80g (2.8oz) Green Peas (Petits Pois)

Evening Snack: 105 Calories


Food Items
Medium Banana

Day 2 - 3007 Calories


Breakfast: 671 Calories
Food Items
Scrambled Eggs on Rye Toast (3 Eggs, 2 Slices of Buttered Rye Toast)
125ml/1/2 cup Prune Juice

Morning Snack: 226 Calories


Food Items
28g/1oz Pumpkin Seeds
1 Pear

Lunch: 819 Calories


Quinoa & Mozzarella Salad
100g/3.5oz (dry weight) Quinoa, cooked
56g/2oz Buffalo Mozzarella

28g/1oz Toasted Pine Nuts


1 large handful of Baby Spinach, 1 tbsp Olive Oil, 1 bunch fresh Basil

Afternoon Snack: 233 Calories


Food Items
3 Oat Cakes (Oat Crackers)
3 tbsp Hummus

Dinner: 756 Calories


Shrimp (Prawn) & Cherry Tomato Pasta
125g/4.5oz Whole Wheat Spelt Penne

Shrimp (Prawn) & Cherry Tomato Sauce: 100g/3.5oz Shrimp (Prawn), 85g/3oz Cherry Tomatoes, 1 tbsp Olive Oil, 2 tbsp c
Salad: 1/2 bag Mixed Salad, 1 tbsp Olive Oil, 1 tsp Balsamic Vinegar

Evening Snack: 302 Calories


Food Items
Smoothie: Blend 1/2 Banana, 1 tbsp Almond Butter, a large handful of Blueberries, 150g/5oz Whole Milk Yoghurt

Day 3 - 2996 Calories


Breakfast: 821 Calories
Blueberry, Nut & Cinnamon Oatmeal
Oatmeal: 60g/2oz Oats, 250ml/1 cup Whole Milk, 28g/1oz Raisins, 2 tbsp Ground Almonds, 1/2 tsp Cinnamon
Topping: 28g/1oz Walnuts or Pecans, 1 handful Blueberries
125ml/1/2 cup Grape Juice

Morning Snack: 185 Calories

Food Items
Large Handful Cashew Nuts & Raisins

Lunch:778 Calories
Food Items

Smoked Mackerel Pt: 100g/3.5oz Smoked Mackerel Fillets, mashed with 2 tbsp Natural Yoghurt, 1 tbsp chopped Dill, a s
6 Oat Cakes (Oat Crackers)
1 Apple

Afternoon Snack: 119 Calories


Food Items
Granola Bar

Dinner: 760 Calories


Food Items
120g/ 4oz Grilled Fillet Steak
Baked Potato with Garlic Butter
Spinach & Green Beans, sauted in 1 tbsp Olive Oil

Evening Snack: 333 Calories


Food Items
1 small pot Greek Yogurt
Small Banana, sliced
10g/0.4oz Crushed Walnuts and 10g/0.4oz Crushed Dark Chocolate

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Day 4 - Vegetarian - 3357 Calories


Breakfast: 728 Calories
Healthy Vegetarian English Breakfast
3 Vegetarian Sausages, 2 Grilled Portabella Mushrooms, 1 large Grilled Tomato, 85g/3oz Baked Beans
2 slices Buttered Wheat Toast
250ml/1cup Pineapple Juice

Morning Snack: 288 Calories


Banana, Honey & Almond Smoothie
Blend: 1 small Banana, 1 tbsp Almond Butter, 100g/3.5oz Greek Yoghurt, 1 tsp Honey, water to thin, as necessary

Lunch: 835 Calories


Goats Cheese, Walnut & Cranberry Salad
56g/2oz Soft Goats Cheese

Salad: 85g/3oz Mixed Salad Leaves, 56g/2oz Cherry Tomatoes, 28g/1oz Walnuts, 2 tbsp Dried Cranberries, 1 tbsp Olive O
2 Wheat Pita Breads

Afternoon Snack: 337 Calories


Food Items
2 Rye Crackers
2 tbsp Cream Cheese
28g/1oz Pumpkin Seeds

Dinner: 957 Calories


Food Items
Zucchini & Parmesan Frittata: 3 Eggs, 1 Zucchini (sauted), 56g/2oz Parmesan, 1 tbsp Olive Oil for cooking
1 Medium Sweet Potato cut into Wedges, roasted in 1 tbsp Sunflower Oil
Green Salad, dressed with 1 tbsp Olive Oil and Lemon Juice

Evening Snack: 212 Calories


Food Items
40g/1.4oz 85% Dark Chocolate

Day 5 - Vegan - 3146 Calories


Breakfast: 789 Calories
Food Items
2 slices Wheat Toast
3 tbsp Peanut Butter
Large bowl of Fruit Salad

Morning Snack: 240 Calories


Food Items
Oatmeal Raisin Cliff Bar

Lunch: 565 Calories


Food Items

Lentil & Avocado Salad (1/2 bag Rocket (Arugula), Spinach and Watercress Salad, 1/2 Avocado, cubed, 100g/1/2 cup cook

28g/1oz Toasted Pine Nuts


Dressing: 1 tbsp Olive Oil, squeeze of Lemon Juice

Afternoon Snack: 245 Calories


Food Items
10 Brazil Nuts
1 Banana

Dinner: 955 Calories


Tofu, Cashew & Broccoli Stir-Fry
100g/3.5oz Soba Noodles (dry weight)
100g/3.5oz Firm Tofu
56g/2oz Cashew Nuts, 1 tbsp Sesame Oil, 50g/1.75oz Broccoli, 50g/1.75oz Baby Corn

Evening Snack: 352 Calories


Food Items
1/3 tub of Hummus
Carrot & Celery Sticks

Day 6 High Calorie - 5018 Calories


Breakfast: 1161 Calories
Food Items

Bircher Muesli: 200g/7oz Greek Yogurt, 80g/1/2 cup Oats, 50g/1.75oz Hazelnuts, chopped, 28g/1oz Raisins, 1 Apple Grate
1 Glass Grape Juice

Morning Snack: 379 Calories


Food Items
56g/2oz Mixed Nuts

Lunch: 1173 Calories


Food Items

Salad: Green Salad Leaves, 1/2 Avocado, Cherry Tomatoes, 85g/3oz Char Grilled Artichokes in Oil, 1 tbsp Olive Oil, Lemo
56g/2oz Feta
Buttered Wheat Roll

Afternoon Snack: 403 Calories


Food Items
1 can Sardines in Tomato Sauce
2 slices Buttered Rye Bread

Dinner: 1388 Calories


Food Items
Bolognaise: 150g Beef Mince, 1 small Onion, 1/2 Can Tomatoes, 1 tbsp Olive Oil
100g/3.5oz (dry weight) Whole Wheat Spaghetti
20g/0.7oz Parmesan
55g/2oz Green Salad, dressed wit 1 tbsp Olive Oil and Lemon Juice
50g/1.75oz Dark Chocolate

Evening Snack: 514 Calories


Food Items

56g/2oz Granola
125ml/1/2 cup Whole Milk
28g/1oz Almonds

Day 7 High Protein Day - 5059 Calories


Breakfast: 1009 Calories
Food Items
4 Egg Omelet with 150g/5oz Smoked Salmon
Whole Wheat English Muffin, Buttered
1 glass of Prune Juice

Morning Snack: 524 Calories


Protein Shake
2 scoops Whey Protein Powder
100g/3.5oz Greek Yogurt, 1/2 Cup Whole Milk
1 small Banana, 1 handful of Blueberries

Lunch: 1751 Calories


Food Items
150g/5oz (dry weight) Quinoa
150g/5oz Roast Chicken
Handful of Baby Spinach, 1 tbsp Olive Oil, Lemon Juice, 56g/2oz Walnuts
150g/5oz Greek Yogurt, 60g/1/2 cup Raspberries, 1oz Flaked Almonds

Afternoon Snack: 270 Calories

Food Items
Cliff Protein Bar

Dinner: 1211 Calories


Food Items
170g/6oz Halibut Fillet, topped with 2 tbsp Pesto, 1 tbsp Olive Oil, baked in foil
150g/5oz (dry weight) Brown Rice
85g/3oz Peas, 85g/3oz Sweet Corn

Evening Snack: 294 Calories


Food Items
3 Oat Cakes (Oat Crackers)
3 Slices of Ham
28g/1oz Cottage Cheese

Day 1
2947 Calories - 175g Protein - 224g Carbs - 150g Fat
Breakfast: 836 Calories - 36g Protein - 78g Carbs - 43g Fat
Food Items
3 Scrambled Eggs
3 slices Wheat Toast, buttered
Glass of Orange Juice

Snack 1: 105 Calories 1g Protein 27g Carbs 0g Fat


Food Items
Banana

Lunch: 776 Calories 53g Protein 21g Carbs 55g Fat


Chicken, Bacon & Avocado Salad
100g Chicken Breast (cooked), 2 pieces lean Back Bacon (grilled)
1 Avocado, 80g Mixed Salad Leaves, 50g Tomatoes, Cucumber
Dressing: 1 Tbsp Olive Oil, Vinegar, Seasoning

Snack 2: 160 Calories 4g Protein 3g Carbs 14g Fat


Food Items
25g Unsalted Nuts

Dinner: 881 Calories 78g Protein 88g Carbs 22g Fat


Food Items
3 slices Meatloaf (1 inch each)
200g Mashed Potato
80g Peas, 2 Carrots

Desert: 189 Calories 3g Protein 7g Carbs 16g Fat


Food Items
30g Dark Chocolate

Day 2
3010 Calories - 122g Protein - 320g Carbs - 137g Fat
Breakfast: 806 Calories - 28g Protein - 110g Carbs - 27g Fat
Peanut Butter, Banana & Honey Sandwiches
4 slices Whole-Wheat Bread
3 tbsp Peanut Butter
1 Banana, 3 tsp Honey

Snack 1: 222 Calories 5g Protein 29g Carbs 8g Fat


Food Items
1 Apple (sliced), 1 tbsp Peanut butter

Lunch: 901 Calories 41g Protein 97g Carbs 42g Fat


Baked Potato with Tuna & Sweet Corn
2 Baked Potatoes (200g each)
100g Tuna, 80g Sweet Corn, 1 tbsp Mayonnaise
Green Salad dressed with 1 tbsp Olive Oil, Vinegar, Seasoning

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


Food Items
1 Avocado (mashed), on 3 Rye Crackers

Dinner: 636 Calories 41g Protein 49g Carbs 29g Fat


Food Items
4 Chicken Thighs (grilled/roasted)

150g (uncooked weight) Brown Rice


Roast Mediterranean Vegetables (zucchini, red onion, capsicum, eggplant etc.) in 1 tbsp Olive Oil
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Day 3
2904 Calories - 133g Protein - 336g Carbs - 111g Fat
Breakfast: 843 Calories - 28g Protein - 117g Carbs - 27g Fat
Banana, Honey & Nut Oatmeal
65g Oats, 300ml Whole Milk
1 Banana, 25g Nuts, 2 tsp Honey
Glass of Orange Juice

Snack 1: 119 Calories 2g Protein 15g Carbs 6g Fat


Food Items
Granola Bar

Lunch: 1000 Calories 52g Protein 92g Carbs 44g Fat


Salmon & Salad Pittas
200g Canned Salmon
2 Whole-Wheat Pitta Breads
2 tbsp Mayonnaise, Salad
1 Apple

Snack 2: 193 Calories 5g Protein 42g Carbs 1g Fat


Food Items
1 Mashed Banana on 1 slice Wheat Toast

Dinner: 599 Calories 34g Protein 53g Carbs 29g Fat


Food Items
Large Cod Fillet (150g)
300g Potato Wedges, cooked in 1 tbsp Oil
Mixed Salad Leaves, 1 tbsp Olive Oil, seasoning

Desert: 150 Calories 12g Protein 17g Carbs 4g Fat


Food Items
1 Fruit Yogurt

Day 4
3007 Calories - 123g Protein - 417g Carbs - 93g Fat
Breakfast: 802 Calories - 24g Protein - 101g Carbs - 33g Fat
Food Items
50g Granola, 30g Oats, 150ml Whole Milk
25g Nuts & 25g Raisins
Glass of Orange Juice

Snack 1: 105 Calories 1g Protein 27g Carbs 0g Fat


Food Items
Banana

Lunch: 758 Calories 41g Protein 123g Carbs 14g Fat


Food Items
1 serving Squash, Lentil & Bean One-Pot (Recipe)
Fruit Yogurt

Snack 2: 203 Calories 9g Protein 12g Carbs 11g Fat


Food Items
30g Cheese, 2 Rye Crackers

Dinner: 959 Calories 46g Protein 110g Carbs 35g Fat


Food Items
1 serving Bolognaise (Recipe)
150g Whole-Wheat Spaghetti
Mixed Salad Leaves, 1 tbsp Olive Oil, seasoning

Snack 3: 180 Calories 2g Protein 44g Carbs 0g Fat


Food Items
9 Dried Apricots

Day 5
3094 Calories - 174g Protein - 255g Carbs - 142g Fat
Breakfast: 802 Calories - 24g Protein - 101g Carbs - 33g Fat
Food Items
50g Granola, 30g Oats, 150ml Whole Milk
25g Nuts & 25g Raisins

Glass of Orange Juice

Snack 1: 160 Calories 4g Protein 3g Carbs 14g Fat


Food Items
25g Unsalted Nuts

Lunch: 1028 Calories 53g Protein 89g Carbs 30g Fat


Food Items
1 serving Tomato & Seafood Stew (Recipe)
Buttered Whole-Wheat Roll
1 Apple

Snack 2: 200 Calories 8g Protein 15g Carbs 9g Fat


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

Dinner: 715 Calories 82g Protein 40g Carbs 40g Fat


Food Items
1 serving Chicken Casserole (Recipe)
100g Cabbage
80g Peas

Desert: 189 Calories 3g Protein 7g Carbs 16g Fat


Food Items
30g Dark Chocolate
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Day 6
4083 Calories - 201g Protein - 368g Carbs - 170g Fat
Breakfast: 960 Calories - 49g Protein - 67g Carbs - 55g Fat
Food Items
3 Poached Eggs, 2 Slices Whole-Wheat Toast, buttered
2 pieces Lean Back Bacon, grilled
Mushroom & Tomatoes, 1 tbsp Olive Oil, grilled
Glass of Orange Juice

Snack 1: 305 Calories 9g Protein 42g Carbs 9g Fat


Food Items
1 slice Whole-Wheat Bread, 1 tbsp Peanut Butter, 1 Banana, sliced

Lunch: 858 Calories 56g Protein 30g Carbs 28g Fat


Tuna & Bean Salad
150g Tuna, 1/2 can Mixed Beans
Salad Leaves, 1 tbsp Olive Oil
Whole-Wheat Roll

Snack 2: 380 Calories 8g Protein 46g Carbs 18g Fat


Food Items
30g Nuts, 9 Dried Apricots

Dinner: 1279 Calories 65g Protein 141g Carbs 50g Fat


Chicken & Cashew Stir-Fry
150g Chicken, 40g Cashew Nuts
100g Mixed Vegetables (cabbage, carrots, broccoli)
2 tbsp Oil, 1 tbsp Honey, 1 tbsp Soy Sauce
150g Whole-Wheat Noodles

Snack 3: 280 Calories 14g Protein 36g Carbs 10g Fat


Oatmeal
40g Oats, 200ml Whole Milk, 1 tsp Honey

Day 7
3999 Calories - 165g Protein - 413g Carbs - 180g Fat
Breakfast: 1052 Calories - 38g Protein - 141g Carbs - 38g Fat
Protein Pancakes, Fruit, Yogurt
Pancakes (2 Eggs, 40g Whole-Wheat Flour, 30g Ground Almonds, 150ml Whole Milk, 1 Mashed Banana)
Toppings: Fruit, 50g Greek Yogurt, 2 tsp Honey
1 glass Prune Juice

Snack 1: 203 Calories 9g Protein 12g Carbs 11g Fat


Food Items
30g Cheese, 2 Rye Crackers

Lunch: 1145 Calories 51g Protein 95g Carbs 65g Fat


Sardines on Toast, Avocado Salad

140g Canned Sardines, mashed on 3 slices Whole-Wheat Bread


Salad Leaves, 1 Avocado, 50g Tomatoes, 1 tbsp Olive Oil
1 Apple

Snack 2: 315 Calories 9g Protein 38g Carbs 13g Fat


Food Items
50g Granola, 150ml Whole Milk

Dinner: 1095 Calories 55g Protein 120g Carbs 37g Fat


Food Items
200g Roast Beef
300g Roast Potatoes
Mixed Vegetables (carrots, peas, parsnips, sweet corn)

Desert: 189 Calories 3g Protein 7g Carbs 16g Fat


Food Items
30g Dark Chocolate