1 WEEK

DAY MEAL 1 MEAL 2 MEAL 3 MEAL 4 MEAL 5

TIME

MONDAY - 1 full egg - 100g

(fry using non chicken (grill - 3 tbsp oats
stick pan it without oil, with water
without oil) add preferable - 100g
- 2 slice spices) strawberries
wholemeal - carrot 10
bread slices
- lettuce
*you can eat
this like a
sandwich
- 1 green
apple

TUESDAY

WEDNESDAY

THURDAY

FRIDAY

SATURDAY

SUNDAY
Cheat meal
2 WEEK

DAY MEAL 1 MEAL 2 MEAL 3 MEAL 4 MEAL 5

TIME
MONDAY - 3 tbsp oats - 100g - 1 cup any
with water chicken (grill fruit juice
- 100g grapes it without oil, (very low
- 100g kiwi add preferable sugar if can
spices) don’t add
- 10 slices of them)
carrots
- 10 slices of
cucumber

TUESDAY
WEDNESDAY

THURDAY

FRIDAY

SATURDAY

SUNDAY
Cheat meal
3 WEEK

DAY MEAL 1 MEAL 2 MEAL 3 MEAL 4 MEAL 5

TIME
MONDAY - 2 slices of - 3 egg whites - 3 egg whites - 100g fish
wholemeal - 100g - 100g (dory/salmon
bread strawberries strawberries or any white
200g fish) (grill on
watermelon non stick pan
without oil)
-
TUESDAY

WEDNESDAY

THURDAY

FRIDAY

SATURDAY

SUNDAY
Cheat meal

4 WEEK
DAY MEAL 1 MEAL 2 MEAL 3 MEAL 4 MEAL 5
TIME
MONDAY - Chicken - 3 egg whites - 100g fish
sandwich - 1 green apple (dory/salmon
- 100g chicken or any white
- 2 slices of fish) (grill on
wholemeal non stick pan
bread without oil)
- lettuce and - 100g grapes
cucumber - 100g kiwi
- chilli sos
optional

TUESDAY

WEDNESDAY

THURDAY

FRIDAY

SATURDAY

SUNDAY
Cheat meal