SAMPLE MEAL PLAN

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 SAMPLE MEAL PLAN
TOTAL BREAKDOWN SUPPLEMENT
RECOMMENDATIONS
CALORIES 1810.0
PROTEIN 140.0
FATS 50.0
CARBS 200.0

Menu Calories Carbs Fat Protein

Smashed Avo with Eggs & Veggie sides
Tip Top English Muffin Multigrain - 1.0 muffin 103.4 16.8 1.8 5.0
Avocado Raw - 30.0 g 53.7 2.7 4.5 0.6
Whole Egg - 2.0 egg 146.0 0.0 10.0 14.0
Spinach Raw - 25.0 g 7.0 1.0 0.0 0.8
Mushrooms Raw - 100.0 g 14.4 1.3 0.0 2.3
Spray Oil Olive - 1.0 Spray 18.0 0.0 2.0 0.0
342.5 21.8 18.3 22.7
Apple pie inspired yogurt bowl
Queen Maple Flavoured Syrup Sugar Free - 20.0 ml 11.4 2.9 0.0 0.0
Simply Apple Slices Woolworths - 125.0 g 26.9 6.4 0.1 0.1
Cinnamon - 1.0 tsp 0.0 0.0 0.0 0.0
Heritage Mill Salted caramel hazelnut clusters - 20.0 g 81.6 11.6 3.0 2.0
YoPRO Salted Caramel - 1.0 tub 93.6 6.4 0.8 15.2
213.5 27.3 3.9 17.3
Chicken and Veggie Pasta
Vetta Smart Pasta Dry weight ( penne) - 80.0 g 257.8 40.4 1.8 19.9
Leggo's Napoletana with Chunky Tomato & Herbs - 100.0 ml 43.2 6.5 1.3 1.4
Capsicum Raw Red, Yellow, Green - 40.0 g 11.2 2.4 0.0 0.4
Zuchinni Green , Raw - 40.0 g 5.2 0.7 0.1 0.4
BEGA Country Lite Shredded Cheese - 25.0 g 68.6 0.0 3.8 8.6
Carrot Raw - 40.0 g 17.6 4.0 0.0 0.4
Broccoli - 40.0 g 16.0 2.8 0.0 1.2
Mushrooms Raw - 40.0 g 5.8 0.5 0.0 0.9
Chicken Breast Raw - 80.0 g 83.9 0.0 1.0 18.6
509.3 57.3 8.1 51.9
Fruit Salad and oat bar
Watermelon raw - 200.0 g 72.0 16.0 0.0 2.0
Strawberries fresh , frozen , raw - 75.0 g 27.0 6.0 0.0 0.8
Driscoll's Blueberries - 40.0 g 16.0 3.6 0.0 0.4
Carman's Choc Caramel Aussie Oat bars - 1.0 bar 104.5 14.9 3.7 2.9
219.5 40.5 3.7 6.1
Shepherds pie
Coles Carisma Potato (Aus) Raw - 300.0 g 132.0 27.0 0.0 6.0

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 SAMPLE MEAL PLAN
Coles Light Shredded Mozzarella - 35.0 g 93.2 0.4 5.3 10.9
Coles Australian Extra Lean Mince raw (5 Star) - 100.0 g 129.0 0.0 5.0 21.0
Coles Frozen Peas & Corn - 30.0 g 18.0 2.4 0.4 1.2
Carrot Raw - 50.0 g 22.0 5.0 0.0 0.5
Fountain No Added Sugar Tomato Sauce - 30.0 ml 16.0 4.0 0.0 0.0
Masterfoods Shepherds Pie Reciepe Base - 20.0 g 13.4 2.9 0.0 0.3
Coles Skim Milk 99% Fat Free - 50.0 ml 28.0 4.1 0.0 2.9
451.7 45.8 10.8 42.9
Treat size milky bar
Milky Bar Treat Size (14.5g) - 1.0 Piece 81.4 8.0 5.0 1.1
81.4 8.0 5.0 1.1

Disclaimer:

The content of this plan is to serve as a general overview of matters of interest and is not intended to

be comprehensive, nor does it constitute medical (or other) advice in any way.

The author, and its related entities will not be liable for any injuries, loss or

damage that may arise out of your improper use of, or reliance on, the content of this e-resource. You

accept sole responsibility for the outcomes if you choose to adopt and/or use the systems, methods, ideas,

concepts and opinions within the content of this plan.

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