10/05/2020 Meal Plan

Personalized Meal Plan

Day One
Breakfast
Egg Whites, Bagel and Nut Butter
10 Minutes 3 Ingredients
Ingredients:
200 ml Egg White
1 x Bagel (White) Approx 90G
4 tbsp Nuts - Peanut Butter (Approx 20G) ( or     4 tbsp Nuts - Almond Butter (Approx
20G)     )
Instructions
1 Cook eggs to your liking (either fried, poached or scrambled)
2 Toast bagel or keep fresh.
3 Top bagel with nut butter and enjoy.

1st Snack
Rice Cakes
2 Minutes 2 Ingredients
Ingredients:
2 x Rice Cake (Thick)
100 g Dairy - Cottage Cheese ( or     30 g Dairy - Cream Cheese     )
Instructions
1 Weigh cheese and top the rice cakes.
2 Enjoy.

Lunch
Chicken with Quinoa and Salad
10 Minutes 4 Ingredients
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Ingredients:
100 g Meat - Chicken Breast (Uncooked Weight)
105 g Quinoa (Uncooked Weight)
1 cup Green Salad (Of Your Choice)
3 tsp Olive Oil
Instructions
1 Cut up and weigh chicken, salad ingredients and quinoa.
2 Heat a fry pan with oil and add chicken. Cook until browned.
3 Cook quinoa as per instructions on the packet.
4 Prepare salad. Serve alongside quinoa and chicken.
5 Enjoy.

Dinner
Chicken Stirfry
10 Minutes 5 Ingredients
Ingredients:
220 g Meat - Chicken Breast (Uncooked Weight)
200 g Mixed Green Vegetables (Of Your Choice)
185 g Brown Rice (Cooked Weight)
3 tsp Soy Sauce
6 tsp Canola Oil
Instructions
1 Weigh and cut up all ingredients.
2 Heat a fry pan with oil and add chicken, cooked until brown.
3 Add vegetables and soy sauce. Stir fry and combine all ingredients
together.
4 Cook rice as per instructions on the packet.
5 Serve on rice.
6 Enjoy.
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