Meal Plan 09/01/2021, 18)15

Meal Plan
Day Five

Breakfast
Protein Shake, Muesli and Fruit
5 Minutes 4 Ingredients
Ingredients:
1.5 scoop Protein Powder (30G Scoop)
100 g Muesli (W Dried Fruit and Nuts - Untoasted)
100 g Mixed Berries
190 ml Dairy - Milk (Whole - Full Fat)

Instructions
1 Weigh and measure the protein powder, muesli and fruit.

2 Blend or shake the protein with the milk until combined.

3 Top the muesli with the fruit and remaining milk.

4 Enjoy.

1st Snack
Fruit Salad
5 Minutes 4 Ingredients
Ingredients:
50 g Mixed Berries
1 x Fruit - Banana (Medium , ~98G/3.46oz)
1 pc Fruit - Apple (Medium ~140G/4.9oz)
80 ml Coconut Yoghurt (Unsweetened/natural)

Instructions
1 Weigh ingredients and top fruit with yoghurt.

2 Enjoy.

Lunch
Chicken with Quinoa and Salad
10 Minutes 5 Ingredients
Ingredients:
210 g Poultry - Skinless Chicken Breast (Raw)
2 cup Green Salad (Of Your Choice - 1C = 77.5G/2.7oz)
1 tsp Olive Oil
130 g Quinoa (Cooked)
25 g Seeds - Sunflower Seeds

Instructions
1 Cut up and weigh chicken, salad ingredients and quinoa.

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

3 Cook quinoa as per instructions on the packet.

4 Prepare salad. Serve alongside quinoa and chicken.

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Meal Plan 09/01/2021, 18)15

5 Enjoy.

2nd Snack
Feta and Smashed Avo on Rice Thins
10 Minutes 3 Ingredients
Ingredients:
65 g Avocado - Grams
60 g Dairy - Feta Cheese
3 pc Rice Cake (Thin)
Instructions
1 Weigh and measure all ingredients

2 Using a fork smash together the avocado and feta.

3 spread the avocado and feta on top of the rice thins

4 Add chilli flakes and pepper and salt for a little flavour if you wish.

5 Enjoy!

Dinner
Chicken, Brown Rice and Almond Butter
20 Minutes 4 Ingredients
Ingredients:
200 g Poultry - Skinless Chicken Breast (Raw)
150 g Brown Rice (Cooked Weight)
1 tbsp Nuts - Almond Butter
1.5 tsp Olive Oil

Instructions
1 Heat a fry pan with oil. Add chicken and cook until no longer pink. Add your choice of seasonings here.

2 Cook rice as per instructions on the packet (until soft and fluffy)

3 Add almond butter on the side.

4 Enjoy.

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