Week One Meal Plan – Male 

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Sunday
Breakfast 40g rolled oats* cooked as porridge with water, topped with
20g (1tbs) mixed seeds, 100g low fat Greek yoghurt, 1 banana
Snack 1 apple
Lunch Goodness Superfoods Barley wrap* filled with 95g tin of tuna in oil (drained), 30g grated low fat cheese, spinach, shredded carrot, capsicum, cucumber and 1tsp whole-egg mayo
Snack 2 chopped carrots with 2tbs hummus
Dinner Chicken fajitas Serve with 2 pita for men
Dessert 20g dark chocolate
Nutrition 1785cal
120g protein
162g carbohydrate
71g fat
Monday
Breakfast 1 cup (220g) of low fat Greek yoghurt with 1 banana, ¼ cup blueberries, 2tbs rolled oats* and 12 almonds
Snack Low fat latte
Lunch Goodness Superfoods Barley wrap* filled with 95g tin of tuna in oil (drained), 30g grated low fat cheese, spinach, shredded carrot, capsicum, cucumber and 1tsp whole-egg mayo
Snack Chopped apple with 2 heaped tsp peanut butter
Dinner Chicken fajitas – leftovers. Serve with 2 pita for men
Dessert 20g dark chocolate
Nutrition 1805cal
131g protein
158g carbohydrate
64g fat
Tuesday
Breakfast 50g rolled oats* cooked as porridge with water, topped with
20g (1tbs) mixed seeds, 100g low fat Greek yoghurt, 1 banana
Snack 20 almonds
Lunch Goodness Superfoods Barley wrap* filled with 2 eggs (mash w 1tsp whole egg mayo and spring onion/dill), 30g grated low fat cheese, spinach, shredded carrot, capsicum, and cucumber
Snack Chopped carrot with 2 heaped tsp peanut butter
Dinner Baked salmon parcel
Dessert 20g chopped dark chocolate
Nutrition 1761 cal
101g protein
151g carbohydrate
76g fat<
Wednesday
Breakfast 1 cup (220g) of low fat Greek yoghurt with 1 banana, ¼ cup blueberries, 2tbs rolled oats* and 12 almonds
Snack 2 boiled egg
Lunch Vietnamese chicken salad – Bulk cook
Plus one large apple
Snack 4 Ryvita* with 2 tbs cottage cheese
Dinner Spaghetti bolognese with Zoodles<
Dessert 20g dark chocolate
Nutrition 1800cal
126g protein
168g carbohydrate
64g fat
Thursday
Breakfast 50g rolled oats* cooked as porridge with water, topped with 20g (1tbs) mixed seeds, 100g low fat Greek yoghurt, 1 banana
Snack Low fat latte
Lunch Vietnamese chicken salad – Bulk cook
Plus one large apple
Snack 4 Ryvita* with 2 boiled egg and scrape of avocado/butter
Dinner Spaghetti bolognese with Zoodles – Leftovers
Dessert 20g dark chocolate
Nutrition 1843cal
124g protein
178g carbohydrate
65g fat
Friday
Breakfast Breakfast burrito:
2 eggs – boiled or scrambled with 30g grated low fat cheese, spinach and tomato, in a wholegrain wrap*
Snack 20 almonds
Lunch Vietnamese chicken salad – Bulk cook
Plus one banana
Snack Chopped carrot with 2tbs hummus
Dinner Falafel Salad
Dessert 100g Greek yoghurt with 1/2 cup berries
Nutrition 1843cal
106g protein
154g carbohydrate
80g fat
Saturday
Breakfast Breakfast burrito:
2 eggs – boiled or scrambled with 30g grated low fat cheese, spinach and tomato, in a wholegrain wrap*
Snack 1 black coffee
Lunch Vietnamese chicken salad – Bulk cook
Plus one banana
Snack Chopped apple with 2 heaped tsp peanut butter
Dinner Falafel Salad – Leftovers
Dessert 100g Greek yoghurt with 1/2 cup berries
Nutrition 1808cal
107g protein
157g carbohydrate
76g fat

* GF options: See recipes for instruction and make the following changes

  • Swap rolled oats for either: Lowan’s rice flakes or rice porridge, Macro quinoa flakes
  • Swap wholegrain wraps for wholegrain gluten free wraps (i.e. BFree available at Woolworths)
  • Swap Ryvita crispbreads for Orgran rice/quinoa/corn crispbreads OR multigrain corn thins