WEEKLY MEAL PLANNER

WEEKDAY BREAKFAST LUNCH DINNER SNACK

1 boiled egg. Slice of cheese and salad with 1/2 cup beans and salad with 1/2 cup of beans and
MONDAY 1 yoghurt / one fruit / 4 almonds
turkey on bread. can of tuna 100g chicken breast

salad with tomatoes and one fish

TUESDAY 1/2 cup of cottage cheese oven steak with salad 1 yoghurt / kiwi / slice of ham
fillet with 1 boiled potato

scrambled eggs with 3 egg

salad with 1/2 cup beans and salad with 1/2 cup of beans and
WEDNESDAY whites with 1 slice of cheese and fruit/ yoghurt
cucumber 100g chicken breast
toast

1 yoghurt and 3 table spoons of 1/2 cup of cottage cheese/

THURSDAY salad with 1 cup of spaghetti salad with salmon
cereal yoghurt

1/2 cup of cottage cheese with 2

vegetable salad with 2 medium chicken fillet with zucchini and crackers/ yoghurt / 1 slice of
FRIDAY fruit salad
burger meat cucumber and 4 olives bread with 1 slice of
cheese,boiled egg and tomato

salad with one cup of spaghetti

SATURDAY 1/2 cup cereal with 1 cup of milk grilled veggies with fish yoghurt
or rice

1.5 cups salad with 1 slice of

SUNDAY 1/2 cup cereal with 1 cup of milk green salad fruit/ yoghurt
cheese on toast
WEEKLY MEAL PLANNER
WEEKDAY BREAKFAST
MONDAY banana with berries

omelette (2eggs) with half an

TUESDAY
avocado and half bell pepper

WEDNESDAY 1/2 cup of muesli with 1 cup milk

THURSDAY

FRIDAY 1 cup of milk with toast and honey

SATURDAY 1 slice of bread with 1 slice of cheese

SUNDAY 1 glass of milk with 1/2 cup of cereal

 LUNCH DINNER
chicken fillet with carrot, onion,
omelette of 2 eggs with peppers mushroom and 85 grams of
wholegrain pasta

170g baked chicken with 1/2cup of

170g baked chicken with veggies
rice and 2 cups of green beans

120g fish with 1 baked potato and 1 sandwich with olive paste,cottage
salad with 1 slice of bread cheese ,tomato and salad

risotto with mushrooms and 1 slice of 120g of beef with green salad and 1
bread slice of bread

120 roast chicken or turkey filler with

toast with 1 slice of cheese, 1 of
one boiled potato and one slice of
turkey and salad
bread
1.5 cup of beans with 1 slice of bread
bakes mushrooms with 1 boiled
with 30g of fat cheese or 60 of
potato and slice of bread
skimmed
 SNACK
carrot/ cottage cheese
WEEKLY MEAL PLANNER
WEEKDAY BREAKFAST
MONDAY milk with toast
TUESDAY yoghurt with fruit and honey
WEDNESDAY milk with muesli
THURSDAY
FRIDAY
SATURDAY
SUNDAY
 LUNCH
1.5 cup spaghetti with tomato sauce
chickpeas soup and 1 slice of bread
2 burgers with 1 boiled potatoe and
salad and 1 slice of bread
DINNER
salad with cheese ,turkey/chicken
and boiled egg and slice of bread
pita bread with cheese,turkey
omelette of 2 eggs with cheese
 SNACK
yoghurt
WEEKLY MEAL PLANNER
WEEKDAY BREAKFAST

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY
LUNCH DINNER
SNACK