Meal Plan 09/01/2021, 18)15

Meal Plan
Day Seven

Breakfast
Protein Breakfast Oats
5 Minutes 4 Ingredients
Ingredients:
70 g Oats - Raw
1 scoop Protein Powder (30G Scoop)
8 pc Prunes
15 g Seeds - Linseeds (Flaxseeds)

Instructions
1 In a small pot, heat oats, with water.

2 Bring to a boil, then reduce to simmer and cook, stirring occasionally, until mixture is thick.

3 Remove from heat.

4 Pour into bowl stir through protein powder and top with chopped prunes & linseeds.

5 Enjoy.

1st Snack
Fruit Salad and Coconut Yoghurt
5 Minutes 3 Ingredients
Ingredients:
65 g Mixed Berries
130 ml Coconut Yoghurt (Unsweetened/natural)
1 pc Fruit - Apple (Medium ~140G/4.9oz)
Instructions
1 Weigh ingredients and top fruit with yoghurt.

2 Enjoy.

Lunch
Easy Chicken and Rice
20 Minutes 4 Ingredients
Ingredients:
170 g Poultry - Skinless Chicken Breast (Raw)
190 g Brown Rice (Cooked Weight)
2 cup Green Salad (Of Your Choice - 1C = 77.5G/2.7oz)
2 tsp Olive Oil
Instructions
1 Weigh and cut chicken and salad ingredients of your choice.

2 Heat a pan with oil and add chicken. Cook chicken until browned.

3 Cook rice per instructions or microwave in a heat proof bowl.

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Meal Plan 09/01/2021, 18)15

4 Once cooked, top the rice with the chicken. Add the salad on the side.

5 Enjoy.

2nd Snack
Blueberry Nut Butter Smoothie
10 Minutes 5 Ingredients
Ingredients:
160 ml Almond Milk (Unsweetened)
2 pinch Cinnamon
1.5 scoop Protein Powder (30G Scoop)
45 g Blueberries
1 tbsp Nuts - Almond Butter
Instructions
1 Blend all ingredients in a blender and enjoy.

Dinner
White Fish, Brown Rice and Cashew Nuts
20 Minutes 5 Ingredients
Ingredients:
170 g White Fish (Raw Weight)
135 g Brown Rice (Cooked Weight)
190 g Mixed Green Vegetables (Of Your Choice) - Non Starch
1 tsp Olive Oil
35 g Nuts - Cashew Nuts, Raw
Instructions
1 Heat a fry pan with oil and cook fish until no longer pink.

2 Cook rice as per instructions - until fluffy and soft.

3 Steam vegetables and add to pan. Combine.

4 Serve alongside the cashew nuts. Enjoy.

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