Meal Plan 09/01/2021, 18)14

Meal Plan
Day Two

Breakfast
Fruit and Oat Smoothie
10 Minutes 5 Ingredients
Ingredients:
260 ml Dairy - Milk (Whole - Full Fat)
1 scoop Protein Powder (30G Scoop)
65 g Mixed Berries
65 g Oats - Raw
40 g Dairy - Greek Yoghurt - Unsweetened, Full Fat

Instructions
1 Blend all ingredients after weighing, until smooth.

2 Enjoy.

1st Snack
Simple Protein Shake
2 Minutes 2 Ingredients
Ingredients:
1 scoop Protein Powder (30G Scoop)
260 ml Dairy - Milk (Whole - Full Fat)

Instructions
1 Prepare protein shake by blending with milk.

2 Blend or shake until smooth.

3 Enjoy.

Lunch
Tuna and Quinoa
10 Minutes 3 Ingredients
Ingredients:
290 g Fish - Canned Tuna in Water (Drained)
230 g Mixed Green Vegetables (Of Your Choice) - Non Starch
230 g Quinoa (Cooked)
Instructions
1 Weigh and cut up ingredients. Cook quinoa as per instructions till water is fully absorbed.

2 Steam vegetables until tender. Top quinoa with tuna and vegetables

3 Enjoy.

2nd Snack

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Meal Plan 09/01/2021, 18)14

Nectarine + Almonds
5 Minutes 2 Ingredients
Ingredients:
45 g Nuts - Almonds, Raw
1 pc Nectarine (Medium ~150G/5.3oz)

Instructions
1 weight out the nuts.

2 and enjoy your healthy snack of fruit and nuts.

Dinner
Turkey, Quinoa and Mixed Vegetables
10 Minutes 4 Ingredients
Ingredients:
150 g Poultry - Turkey Breast, Skinless (Raw)
300 g Mixed Green Vegetables (Of Your Choice) - Non Starch
2 tsp Olive Oil
290 g Quinoa (Cooked)
Instructions
1 Prepare ingredients. Heat a fry pan with oil and add turkey.

2 Cook turkey until browned.

3 Cook quinoa as per instructions (till fully absorbed either by microwave or stovetop)

4 Prepare the vegetables by steaming or frying and serve alongside the quinoa and turkey.

5 Enjoy.

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