Meal Plan 09/01/2021, 18)14

Meal Plan
Day One

Breakfast
Protein Oats
5 Minutes 3 Ingredients
Ingredients:
2 scoop Protein Powder (30G Scoop)
60 g Oats - Raw
285 ml Dairy - Milk (Whole - Full Fat)

Instructions
1 Cook oats or leave raw and soak over night.

2 Add protein powder with milk or water. Mix till fully combined.

3 Enjoy.

1st Snack
Rice Cakes with Avocado
2 Minutes 2 Ingredients
Ingredients:
3 pc Rice Cake (Thick)
1 x Avocado (Medium Sized Approximately 159G/5.6oz)
Instructions
1 Prepare avocado and top rice cakes. Sprinkle with salt/pepper (optional)

2 Enjoy.

Lunch
Fish Wrap with Mixed Vegetables
10 Minutes 4 Ingredients
Ingredients:
2 pc Tortilla - Large (Wholemeal)
100 g Mixed Green Vegetables (Of Your Choice) - Non Starch
1 tsp Olive Oil
130 g White Fish (Raw Weight)
Instructions
1 Heat a fry pan with oil and cook fish through.

2 Spread the vegetables through the middle of the tortilla and top with fish.

3 Wrap up and enjoy.

2nd Snack
Rice Cake and Hummus

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Meal Plan 09/01/2021, 18)14

10 Minutes 4 Ingredients
Ingredients:
3 pc Rice Cake (Thin)
95 g Hummus (Regular)
115 g Cucumber
45 g Cherry Tomatoes
Instructions
1 Measure and weigh all ingredients

2 Top cakes and serve.

Dinner
White Fish, Brown Rice and Avocado
20 Minutes 5 Ingredients
Ingredients:
240 g White Fish (Raw Weight)
120 g Brown Rice (Cooked Weight)
200 g Mixed Green Vegetables (Of Your Choice) - Non Starch
1.5 tsp Olive Oil
0.5 x Avocado (Medium Sized Approximately 159G/5.6oz)
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 avocado. Enjoy.

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