90 Day Bikini Fish & Vegetarian Plan

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90 DAY BIKINI FISH & VEGETARIAN PLAN
HIGH CARB DAY CALORIE REQUIREMENTS

Daily Intake 1750
MACRONUTRIENTS
(%) (cal) (g)
Carbohydrates 50 875 219
Protein 35 613 153
Fats 15 263 29
MOD CARB DAY CALORIE REQUIREMENTS

Daily Intake 1750
MACRONUTRIENTS
(%) (cal) (g)
Protein 35 613 153
Fats 35 613 68
LOW CARB DAY CALORIE REQUIREMENTS

Daily Intake 1500
MACRONUTRIENTS
(%) (cal) (g)
Protein 40 600 150
Fats 50 750 83
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DAILY GOAL
Protein Carbohydrates Fats Calories
155 219 30 1766
BREAKFAST (9AM) SCRAMBLED EGGS

Ingredients Amount Protein Carbs Fibre Fats Kcal
Whole Eggs 2 12 0 0 8 120
Egg White 100ml 10 1 0 0 44
7 Sprouted Ezikiel Bread 1 Slice 4 15 3 1 85
Kale 100g 3 10 2 1 61
Tomatoes 75g 0 3 0 0 12
Reduced Sugar Ketchup 1 tbsp 0 3 0 0 12
Butter Spray - 0 0 0 0 0
Total 29 32 5 10 334
LUNCH (1PM) VEGGIE MINCE

Potato (Mashed) 150g 3 30 6 0 132
2% Cheese 25g 6 2 0 6 86
Quorn Mince (add tbsp

100g 15 5 6 2 98
Tomato Purée)
Green Beans 100g 5 15 5 0 80
Total 29 52 17 8 396
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PRE-WORKOUT (3PM) SHAKE & FRUIT

Whey 1 scoop 25 3 0 2 130
Fruit 2 Piece 0 0 2 0 100
BCAA 5g 5 25 0 0 20
Creatine 5g 0 0 0 0 0
Beta Alanine 3g 0 0 0 0 0
L-Citrulline 6g 0 0 0 0 0
Total 30 28 2 2 250
POST WORKOUT (5PM) CHOCOLATE BANANA SHAKE

Banana 1 1 27 3 0 112
PB2 Powder 25g 10 6 4 3 91
100% Cocoa Powder 1 tbsp 0 2 1 1 17
Fairlife 0% Milk 300ml 15 9 0 0 96
Low Fat Greek Yoghurt

100g 10 4 0 0 56
(Total Fage 0%)
Total 36 48 8 4 372
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EVENING MEAL (8PM) TUNA STEAK & ASPARAGUS

Tuna Steak (season with

black pepper and olive 100g 23 0 0 5 137
oil)
Rice 65g 3 50 2 1 221
Asparagus 50g 1 2 1 0 12
Onion 30g 0 3 1 0 12
Peppers 30g 0 2 1 0 8
Lemon 1/2 0 2 1 0 8
Light Soya Sauce 2 tbsp 4 0 0 0 16
Total 31 59 6 6 414
CAPLABS 1x Green Tea, 2x Omega 3, 1x Probiotic, 1x Blood Sugar,

AM: 1x Thyroid & Metabolism
Pre-Workout: CAPLABS 1x Green Tea, 1x Scoop BCAA
Post Workout: Whey Protein or Food

Evening Supplements CAPLABS Sleep Eazy,1x Scoop BCAA
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DAILY GOAL
166 213 32 1804
BREAKFAST (9AM) VEGGIE OMELETTE WITH BEANS

Whole Eggs 2 14 0 0 8 128
Spinach 1 cup 1 3 1 0 16
Tomatoes 75g 0 3 0 0 12
7 Sprouted Ezikiel Bread 2 slices 4 15 3 1 85
Black Beans 200g 10 20 12 0 120
2% Cheese 30g 7 4 0 0 44
Total 36 45 16 9 405
LUNCH (1PM) SWEET CHILLI SALMON

White Rice 60g 4 50 2 1 225
Salmon 75g 15 0 0 10 150
Sweet Chilli Sauce 3-4 tbsp 2 15 0 1 77
Vegetables (2 portions) 2 cup 0 5 5 0 20
Total 21 70 7 12 472
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UNTITLED
Whey 1 scoop 25 3 0 2 130
Fiber One Bar 1 bar 1 18 4 3 90
BCAA 5g 5 0 0 0 20
Total 31 21 4 5 240
POST WORKOUT (5PM) MUSELI

Whey 1 scoop 25 3 0 1 121
Muesli 45g 5 30 3 3 167
0% Fairlife Milk 300ml 15 9 0 0 96
Total 45 42 3 4 384
EVENING MEAL (8PM) BERRY PUDDING


200g 20 8 0 0 112
(Total Fage 0%)
Berries 200g 2 22 6 0 96
Cottage Cheese 2% 50g 6 2 0 2 50
O% Fairlife Milk 100ml 5 3 0 0 32
Cinnamon Pinch 0 0 0 0 0
Stevia Sweetner 1 tsp 0 0 0 0 0
Total 33 35 6 2 290
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DAILY GOAL
157 208 34 1766
BRUNCH (11AM) FRIED EGGS & VEGGIES

Whole Eggs 4 24 0 0 16 240
Spinach 1 cup 1 3 1 0 16
Tomatoes 75g 0 3 0 0 12
BCAA 5g 5 0 0 0 20
Total 30 6 1 16 288
PRE WORKOUT (3PM) OATMEAL WITH BERRIES

Oatmeal 35g 7 28 6 4 176
Unsweetened Almond
300ml 1 9 0 3 67
Milk
Blueberries 200g 2 22 6 0 96

200g 20 8 0 0 112
(Total Fage)
Cinnamon Pinch 0 0 0 0 0
BCAA 5g 5 0 0 0 20
Total 35 67 12 7 471
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POST WORKOUT (5PM) FLAPJACK & SHAKE

Protein Flapjack 1 20 30 2 6 254
Fruit 1 Piece 0 25 2 0 100
Whey 1 Scoop 25 3 0 2 130
Total 45 58 4 8 484
EVENING MEAL (8PM) GRILLED FISH

Potatoes 300g 6 54 6 0 240
White Fish (grilled in

200g 34 0 0 2 154
garlic & herbs)
Peas 75g 4 11 4 0 60
Tomatoes (Roasted) 100g 1 4 1 0 20
Kale 1 cup 2 8 2 1 49
Total 47 77 13 3 523


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DAILY GOAL
156 128 67 1739
BREAKFAST (7AM) SCRAMBLED EGGS

Whole Eggs 3 18 0 0 12 180
Fat Free Cream Cheese 50g 8 4 0 0 48
Fat Free Cheese 10g 3 1 0 0 16
Mushrooms 75g 2 2 0 0 16
Total 35 22 3 13 345
LUNCH (11AM) SHRIMP SALAD

Shrimp 150g 22 0 0 1 97
Peas 50g 3 9 3 0 48
Peppers 75g 1 4 2 0 20
Mixed Salad Half Bag 0 2 0 0 8
Avocado Half 1 2 2 16 156
Spices 1 tsp 0 0 0 0 0
Total 27 17 7 17 329
PRE WORKOUT (3PM) WHEY & NUTS

Whey 1 scoop 25 3 0 2 130
Almonds 30g 7 2 4 16 180
Total 32 5 4 18 310
POST WORKOUT (5PM) CARAMEL RICE CAKES & SHAKE

Nut Butter 30g 8 4 2 15 183
Caramel Rice Cakes 3 3 33 0 0 144
Whey w/ Water 1 Scoop 24 2 0 1 113
Total 35 39 2 16 440
EVENING MEAL (8PM) SWEET POTATO FRIES & CHICKEN

Sweet Potato (Mashed) 200g 4 40 5 0 176
Quorn Chicken Pieces 150g 21 1 10 3 115
Broccoli 50g 2 4 2 0 24
Hot Sauce 1-2 tbsp 0 0 0 0 0
Total 27 45 17 3 315


DAILY GOAL
165 133 65 1777
BREAKFAST (10AM) OATMEAL & BERRIES

Oatmeal 30g 11 26 3 2 166
Raspberries 100g 1 12 7 1 61
MCT/ Coconut Oil 1 tsp 0 0 0 5 45
BCAA 5g 5 0 0 0 20
Total 32 47 10 8 388
LUNCH (2AM) TUNA & SWEETCORN WRAP

Canned Tuna 1.5 can 36 0 0 1 153
Flatout Low Carb Wraps 1 wrap 10 7 8 2 86
Spinach 100g 3 4 2 0 28
Corn 100g 2 12 2 2 74
Tomatoes 75g 0 3 0 0 12
Pepper 75g 1 4 2 0 20
Avocado 50g 1 3 3 7 79
Low Fat Mayonnaise 2 tbsp 0 1 0 8 76
Total 53 34 17 20 528
PRE WORKOUT (3PM)

BCAA 5g 5 0 0 0 20
Total 5 0 0 0 20
POST WORKOUT (5PM)

1.5
Whey 37 4 0 1 173
scoops
Total 52 13 0 1 269
EVENING MEAL (8PM) BLACK BEAN & FETA SALAD

Black Beans 200g 10 20 12 0 120
Mixed Leaf Salad 150g 2 5 3 0 28
Red Peppers 1 1 6 2 0 28
Tomatoes 75g 0 3 0 0 12
Reduced Fat Parmesan 2 tsp 1 2 0 1 21
Feta Cheese 50g 9 1 0 21 229
Olive Oil 1 tbsp 0 0 0 14 126
Balsamic Vinegar 1 tbsp 0 2 0 0 8
Total 23 39 17 36 572


DAILY GOAL
- - - -
BREAKFAST (10AM) PROTEIN PANCAKES

Oats 35g 5 20 4 2 118
Whey 1/2 scoop 12 1 0 1 61
Egg White 100ml 10 1 0 0 44
Cottage Cheese 2% 50g 6 2 0 2 50
Sugar Free Maple Syrup 2 tsp 0 5 0 0 20
Butter 10g 0 0 0 9 81
Total 33 29 7 14 374
LUNCH (2AM) CHEESE & TOMATO OMELETTE

Whole Eggs 3 18 0 0 12 180
Tomatoes 50g 0 2 0 0 8
Dried Mixed Herbs 1 tsp 0 0 0 0 0
2% Cheese 50g 11 3 0 12 164
Total 29 5 0 24 352
PRE WORKOUT (3PM)

BCAA 5g 5 0 0 0 20
Total 5 0 0 0 20
POST WORKOUT (5PM) BERRY YOGHURT & SHAKE

Strawberries 100g 1 6 4 1 37

200g 20 8 0 0 112
(Total Fage 0%)
Almond Milk 300ml 1 9 0 3 67
85% Dark Chocolate 2 Squares 5 6 4 13 161
Whey 1/2 Scoop 13 2 0 0 60
Total 41 36 10 17 461
EVENING MEAL (8PM) GRILLED SHRIMP, HALLOUMI & WEDGES

Shrimp 200g 30 0 0 1 129
Halloumi Cheese 30g 6 1 0 8 100
Sweet Potato Wedges (2-3

sprays of Butter Spray, 200g 4 48 6 0 208
sprinkling of Sea Salt)
Spinach 75g 1 3 1 0 16
Mushroom 100g 3 3 1 0 24
Tomatoes 75g 0 3 0 0 12
Total 44 58 8 9 489


DAILY GOAL
146 42 80 1472
BREAKFAST (10AM) EGGS, BACON & AVOCADO

Whole Eggs 3 18 0 0 12 180
Lean Bacon 2 (30g) 9 1 0 8 112
Avocado 50g 1 3 3 7 79
Total 28 4 3 27 371
LUNCH (2PM) SHRIMP SALAD

Shrimp 200g 30 0 0 1 129
Whole Egg 1 6 0 0 4 60
Waldens Farm
1-2 tbsp 0 0 0 0 0
Salad Dressing
Total 39 7 4 5 229
PRE WORKOUT (3PM)

BCAA 5g 5 0 0 0 20
Total 5 0 0 0 20
POST WORKOUT (5PM) PB PUDDING & SIDE OF NUTS

Nut Butter 30g 8 4 2 15 183

(Total Fage 0%) 300g 30 8 0 0 152
Mixed Leaf Salad
Crushed Hazelnut 30g 6 4 3 15 175
Total 44 18 6 31 527
EVENING MEAL (8PM) MAHI MAHI

Mahi Mahi 170g 33 0 0 3 159
Cabbage Slices 100g 1 6 3 0 28
Peppers 75g 1 4 2 0 20
Salsa 2 tbsp 0 3 0 0 12
Olive Oil 1 tbsp 0 0 0 14 126
Mexican Spices 1-2 tsp 0 0 0 0 0
Total 35 13 5 17 345


DAILY GOAL
143 59 84 1564
BREAKFAST (10AM) WHEY & NUTS

Whey 1 Scoop 25 3 0 1 121
Nuts 30g 7 2 3 15 171
Total 32 5 3 16 292
LUNCH (2PM) EGG SALAD

Whole Eggs 5 30 0 0 20 300
Waldens Farm Ranch

1-2 tbsp 0 0 0 0 0
Salad Dressing
BCAA 5g 5 0 4 0 20
Total 38 7 4 20 360
PRE WORKOUT (3PM)

BCAA 5g 5 0 0 0 20
Total 5 0 0 0 20
POST WORKOUT (5PM) STRAWBERRY CHOC PUDDING


300g 30 12 0 0 168
(Total Fage 0%)
Stevia 1 tsp 0 2 1 1 17
Nuts 30g 6 2 3 16 176
Total: 36 23 9 17 389
EVENING MEAL (8PM) BUNLESS BURGERS

Chickpea Burgers 2 28 16 5 14 302
Onion 50g 0 2 1 0 8
Lettuce 50g 0 0 1 0 0
Peppers 75g 1 2 2 0 12
Salsa 2 tbsp 0 3 0 0 12
Low-fat Mayo 1 tbsp 0 1 0 5 49
Cheese Slice 2 8 0 0 12 140
Total 37 24 9 31 523


DAILY GOAL
150 56 76 1508
BREAKFAST (9PM) YOGURT & NUTS


300g 30 12 0 0 168
(Total Fage 0%)
Sugar Free Flavdrops

1 tbsp 0 0 0 0 0
(Flavouring)
100% Cocoa Powder 30g 7 3 3 17 193
Fairlife 0% Milk 1 tsp 0 0 0 0 0
Total 37 15 3 17 361
LUNCH (2PM) CHOCOLATE PB SMOOTHIE

Unsweetened Almond
300ml 1 1 0 3 35
Milk
Peanut Butter 30g 7 4 2 16 188
Low Fat Cottage Cheese 200g 24 8 0 6 182
Stevia 1 tsp 0 0 0 0 0
Waldens Chocolate Sauce 1 tbsp 0 0 0 0 0
Total 32 15 3 26 422
PRE WORKOUT (3PM)

BCAA 5g 5 0 0 0 20
Total 5 0 0 0 20
POST WORKOUT (5PM) WHEY & CHOCOLATE

Whey 1.5 Scoop 37 5 0 2 186
85% Dark Chocolate 2 Squares 5 6 4 13 161
Total: 42 11 4 15 347
EVENING MEAL (8PM) VEGGIE SAUSAGES

Veggie Sausages 2 17 7 5 5 141
Tomato 100g 3 3 1 0 24
Scrambled Eggs 2 12 0 0 8 120
MCT/ Coconut Oil 1 tsp 0 0 0 0 45
Side Salad & Vegetables 150g 2 5 1 0 28
Total 34 15 9 18 358


PROTEIN SOURCES
Chicken 100g 23 0 0 1 101
Turkey 100g 22 0 0 7 151
Turkey Bacon 100g 25 1 0 2 122
Lean Turkey Sausages 100g 14 10 2 9 177
Veal (3%) 100g 23 0 0 1 101
Pork 100g 22 0 0 3 115
Beef (3%) 100g 22 0 0 3 115
Beef (5%) 100g 22 0 0 5 133
Steak 100g 24 0 0 9 177
Beef Jerky 100g 33 11 2 26 410
Prawn (Shrimp; uncooked) 100g 15 0 0 0 60
Salmon (uncooked) 100g 20 0 0 13 197
White Fish (uncooked) 100g 17 0 0 2 86
Tuna (uncooked) 100g 23 0 0 5 137
1.5 can
drained
Canned Tuna weight
36 0 0 1 153
(~170g)
Egg 1 egg 6 0 0 4 60
Egg Whites (Liquid) 100ml 10 1 0 0 44

100g 10 4 0 0 56
(0% Total Fage)
Cottage Cheese (2%) 100g 12 4 0 3 91
Low Fat Cheese 100g 25 0 0 40 460
Fat Free Cheese 100g 26 13 0 1 165
Fat Free Cream Cheese 100g 16 8 0 1 105
Tofu 100g 8 2 0 5 85
O% Fairlife Milk 100ml 5 3 0 0 32
2% Dairy Milk 100ml 3 5 0 2 50
Almond Milk
100ml 0 3 0 1 21
(Unsweetened)
Protein Flapjack 1 20 30 2 6 254
CARBOHYDRATES
White Rice (uncooked) 100g 7 82 3 1 365
Brown Rice (uncooked) 100g 8 77 4 3 367
Potato (uncooked) 100g 2 18 0 2 80
Sweet Potato (uncooked) 100g 2 20 3 0 88
Pasta (uncooked) 100g 8 80 3 2 370
Rice Pasta 100g 8 80 8 6 406
Quinoa 100g 14 64 7 6 366
Cous cous 100g 13 73 3 2 362
Oatmeal 100g 14 56 11 7 343
Puffed Rice 100g 6 90 2 1 393
Children's Cereal 100g 4 86 3 5 405
Muesli 100g 11 67 7 6 366
Rice Cakes 1 cake 1 6 0 0 28
Caramel Rice Cakes 1 cake 1 11 0 0 48
Tortilla Wraps (White) 100g 8 54 3 7 311
Baguette 100g 8 50 4 1 241
Black Beans 100g 5 10 6 0 60
Red Kidney Beans 100g 4 11 6 0 60
Refried Beans 100g 5 18 6 0 92
Chickpeas (Tinned) 100g 6 16 7 3 115
Cream of Rice 100g 6 81 1 0 348
FRUITS
Banana 1 1 27 3 0 112
Apple 1 0 25 4 0 100
Orange 1 1 10 2 0 44
Pineapple 100g 11 13 1 0 56
Raspberries 100g 1 12 7 1 61
Cranberries (Fresh) 100g 0 12 5 0 48
Melon (Honeydew) 100g 0 9 1 0 36
Kiwi 1 1 11 2 0 48
Mangos 100g 0.5 17 1.8 0.3 73
Grapefruit 1 1 26 4 0 108
Rhubarb 100g 1 5 2 0 24
Apricots (Fresh) 100g 1 11 2 0 48
Lemon 1 1 5 3 2 42
Lime 1 0 5 2 0 20
VEGETABLES
Broccoli 100g 5 15 5 0 40
Green Peas 100g 0 25 4 0 80
Green Beans 100g 2 7 3 0 36
Asparagus 100g 2 4 2 0 24
Aubergine 100g 1 6 3 0 28
Leek 100g 1 12 7 1 60
Mushrooms 100g 3 3 1 0 24
Cauliﬂower 100g 2 5 3 0 28
Zucchini 100g 3 3 1 1 33
Edamame 100g 10 10 5 5 125
Brussel Sprouts 100g 3 9 4 0 48
Artichoke 100g 3 26 2 0 116
Kale 100g 3 10 2 1 61
Cabbage 100g 1 6 3 0 28
Swiss Chard 100g 2 4 2 0 24
Butternut Squash 100g 1 12 2 0 52
Turnip 100g 1 6 2 0 28
Parsnips 100g 1 18 5 0 76
Spinach 100g 3 4 2 0 28
Lettuce 100g 1 3 2 0 16
Cucumber 100g 1 3 2 0 12
Carrot 100g 1 10 3 0 44
Celery 100g 1 3 2 0 16
Bell Pepper 100g 1 5 2 0 24
Beetroot 100g 2 10 3 0 48
Onion 100g 1 10 2 0 44
Tomatoes 100g 1 4 1 0 20
Corn 100g 2 12 2 2 74
FATS
Peanut Butter 100g 28 13 8 49 605
Almond Butter 100g 22 5 12 59 639
Almonds 100g 20 21 10 47 587
Walnuts 100g 14 12 7 68 716
Cashew Nuts 100g 18 27 3 44 576
Macademia Nuts 100g 8 14 9 76 772
Desiccated Coconut 100g 7 10 21 68 680
Chia Seeds 100g 18 42 34 32 528
Flaxseed (Seeds) 100g 18 29 27 42 566
1 tbsp 0 0 0 14 126
Oils (Olive, Nuts,
Macadamia, Coconut Oil 1/2 tbs 0 0 0 7 63
etc)
1 tsp 0 0 0 5 45
85% Dark Chocolate 100g 13 38 15 45 609
Olives 100g 1 4 3 15 155
Hummus 100g 8 14 6 10 24
Avocado (without stone) 100g 2 9 7 15 179
SUPPLEMENTS
Whey Protein 1 Scoop 25 3 0 1 121
Omega 3 1 0 0 0 1 9
BCAA 10g 5 0 0 0 20
Intra-MD 1 scoop 0 30 0 0 120
Dextrose 100g 0 91 0 0 364
CONDIMENTS
Heinz Low Sugar Tomato 1 tbsp 0 1 0 0 4

Ketchup
Canned Tomatoes 100g 0 2 0 0 8
Hot SauceHot Sauce 1 tsp 0 0 0 0 0
Low Fat Ranch 1 tbsp 0 3 0 0 30
Low Fat Mato 1 tsp 0 1 0 0 40
Brown Sauce 1 tsp 0 4 0 0 16
Light Soy Sauce 1 tsp 0 0 0 0 8
Light Tomato Pasta Sauce 1/2 cup 3 13 1 2 82
Walden Farm Salad

Dressing (multiple 1 tsp 0 0 0 0 0
ﬂavours available)
Sweet Chilli Sauce 3-4 tbsp 2 15 0 1 77
Mexican & Chinese Spices 1 tsp 0 0 0 0 8
Reduced Fat Parmesan 2 tsp 1 2 0 1 21
Balsamic Vinegar 2 tsp 0 2 0 0 8
Sugar Free Maple Syrup 60ml 0 7 0 0 28
100% cocoa 1 tbsp 0 2 1 1 17
Cinnamon PInch 0 0 0 0 0
PB2 2 tbsp 0 3 2 2 50

90 Day Bikini Fish & Vegetarian Plan

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㤀

HIGH CARB DAY CALORIE REQUIREMENTS

Carbohydrates 50 875 219

Protein 35 613 153

MOD CARB DAY CALORIE REQUIREMENTS

Carbohydrates 30 525 131

Protein 35 613 153

LOW CARB DAY CALORIE REQUIREMENTS

Protein 40 600 150

155 219 30 1766

BREAKFAST (9AM) SCRAMBLED EGGS

Whole Eggs 2 12 0 0 8 120

Egg White 100ml 10 1 0 0 44

7 Sprouted Ezikiel Bread 1 Slice 4 15 3 1 85

Reduced Sugar Ketchup 1 tbsp 0 3 0 0 12

LUNCH (1PM) VEGGIE MINCE

Potato (Mashed) 150g 3 30 6 0 132

Quorn Mince (add tbsp

Green Beans 100g 5 15 5 0 80

PRE-WORKOUT (3PM) SHAKE & FRUIT

Whey 1 scoop 25 3 0 2 130

Fruit 2 Piece 0 0 2 0 100

POST WORKOUT (5PM) CHOCOLATE BANANA SHAKE

PB2 Powder 25g 10 6 4 3 91

100% Cocoa Powder 1 tbsp 0 2 1 1 17

Fairlife 0% Milk 300ml 15 9 0 0 96

Low Fat Greek Yoghurt

EVENING MEAL (8PM) TUNA STEAK & ASPARAGUS

Tuna Steak (season with

Rice 65g 3 50 2 1 221

Light Soya Sauce 2 tbsp 4 0 0 0 16

CAPLABS 1x Green Tea, 2x Omega 3, 1x Probiotic, 1x Blood Sugar,

Pre-Workout: CAPLABS 1x Green Tea, 1x Scoop BCAA

Post Workout: Whey Protein or Food

166 213 32 1804

BREAKFAST (9AM) VEGGIE OMELETTE WITH BEANS

Whole Eggs 2 14 0 0 8 128

7 Sprouted Ezikiel Bread 2 slices 4 15 3 1 85

Black Beans 200g 10 20 12 0 120

LUNCH (1PM) SWEET CHILLI SALMON

White Rice 60g 4 50 2 1 225

Salmon 75g 15 0 0 10 150

Sweet Chilli Sauce 3-4 tbsp 2 15 0 1 77

Vegetables (2 portions) 2 cup 0 5 5 0 20

Whey 1 scoop 25 3 0 2 130

Fiber One Bar 1 bar 1 18 4 3 90

POST WORKOUT (5PM) MUSELI

Whey 1 scoop 25 3 0 1 121

Muesli 45g 5 30 3 3 167

0% Fairlife Milk 300ml 15 9 0 0 96

EVENING MEAL (8PM) BERRY PUDDING

Low Fat Greek Yoghurt

Cottage Cheese 2% 50g 6 2 0 2 50

O% Fairlife Milk 100ml 5 3 0 0 32

Stevia Sweetner 1 tsp 0 0 0 0 0

CAPLABS 1x Green Tea, 2x Omega 3, 1x Probiotic, 1x Blood Sugar,

Pre-Workout: CAPLABS 1x Green Tea, 1x Scoop BCAA

Post Workout: Whey Protein or Food

157 208 34 1766

BRUNCH (11AM) FRIED EGGS & VEGGIES

Whole Eggs 4 24 0 0 16 240

PRE WORKOUT (3PM) OATMEAL WITH BERRIES

Oatmeal 35g 7 28 6 4 176