Meal Plan 09/01/2021, 18)15

Meal Plan
Day Four

Breakfast
Cashew Cream Overnight Pro-Oats
15 Minutes 5 Ingredients
Ingredients:
55 g Oats - Raw
2 scoop Protein Powder (30G Scoop)
60 g Mixed Berries
300 ml Cashew Milk (Unsweetened)
20 g Nuts - Cashew Nuts, Raw

Instructions
1 Measure and weigh all ingredients.

2 Mix protein powder and cashew milk together until smooth.

3 Mix berries, oats and protein cashew milk together.

4 Refrigerate overnight, in the morning top with cashews.

5 Enjoy.

1st Snack
Apple & Brazil Nuts
5 Minutes 2 Ingredients
Ingredients:
1 pc Fruit - Apple (Medium ~140G/4.9oz)
40 g Nuts - Brazil Nuts, Raw
Instructions
1 Weigh out the Brazil Nuts

2 Enjoy your nuts and fresh fruit.

Lunch
Chicken and Rice Bowl
20 Minutes 7 Ingredients
Ingredients:
200 g Poultry - Skinless Chicken Breast (Raw)
200 g Mixed Green Vegetables (Of Your Choice) - Non Starch
0.5 x Avocado (Medium Sized Approximately 159G/5.6oz)
1 tsp Soy Sauce (Gluten Free)
1 clove Garlic
160 g White Rice - Bastimati (Cooked Weight)
2 tsp Olive Oil
Instructions
1 Measure and cut up all ingredients. Cook rice as per instructions on pack until tender.

2 Cook chicken until brown and no pink is visible.

https://titan.mikeohearn.com/meal-plans/4461/day/24997/print Page 1 of 2
Meal Plan 09/01/2021, 18)15

3 Steam green vegetables or keep raw. Layer in a bowl, rice, vegetables, soy, garlic, avocado and chicken.

4 Enjoy.

2nd Snack
Avocado and Mushrooms on Toast
20 Minutes 5 Ingredients
Ingredients:
2 clove Garlic
3 pc Whole Wheat Bread (Sliced)
80 g Mushrooms
80 g Avocado - Grams
0.5 tsp Coconut Oil
Instructions
1 Weigh out your portion of mushrooms and avocado.

2 Toast the bread in the toaster and top with avocado.

3 In a pan, heat oil and garlic (optional), then add sliced mushrooms. Cook until soft.

4 Top the bread and avocado with mushrooms.

5 Enjoy!

Dinner
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.

https://titan.mikeohearn.com/meal-plans/4461/day/24997/print Page 2 of 2