Week Two Meal Plan – Female 

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Sunday
Breakfast Two slices of Burgen toast* with ¼ avocado, 30g fetta, and sliced tomato
Snack Low fat latte
Lunch 105g tin of pink salmon,

¼ avocado,

sliced tomato and cucumber on top

4 multigrain corn thins

Snack Kez’s kitchen free and naked bar (supermarket health food aisle)
Dinner Taco bowl salad
Dessert 10 almonds
Nutrition 1304cal

92g protein

104 carbohydrates

57g fat

Monday
Breakfast Choc-Banana Protein Smoothie
Snack 1 apple

10 almonds

Lunch 105g tin of pink salmon,

¼ avocado,

sliced tomato and cucumber on top

4 multigrain corn thins

Snack Chopped carrot with 1 tbs cottage cheese
Dinner Taco bowl salad – leftovers
Dessert Danone Yopro yoghurt
Nutrition 1315cal

104g protein

95g carbohydrate

55g fat

Tuesday
Breakfast Two slices of Burgen* toast with 1/4 avocado, 1 boiled egg and sliced tomato
Snack Low fat latte
Lunch Salad with 2 cups of mixed salad leaves, 75g roast beef, 1/3 cup sliced beetroot, cucumber, 125g tin of chickpeas and 20g fetta cheese
Snack 1 boiled egg and 2 Ryvita with scrape of butter/avocado
Dinner Taco bowl salad – leftovers
Dessert Danone Yopro yoghurt
Nutrition 1342cal

116g protein

89g carbs

58g fat

Wednesday
Breakfast Choc-Banana Protein Smoothie
Snack 1 boiled egg and 2 Ryvita with scrape of butter/avocado
Lunch Sandwich on Burgen bread* with 75g roast beef, 1tbs cottage cheese, spinach and cucumber, 1 tsp seeded mustard
Snack 1 apple
Dinner Turkey rissoles (2 rissoles for women)
Dessert 10 almonds
Nutrition 1357cal

106g protein

114g carbohydrate

53g fat

Thursday
Breakfast Two slices of Burgen toast* with 1/4 avocado, 30g fetta, and sliced tomato
Snack Low fat latte
Lunch Turkey rissoles -leftovers. Note – if no leftovers available, replace with roast beef salad (see Tuesday)
Snack 1 boiled egg and 2 Ryvita with scrape of butter/avocado
Dinner Healthy fish and sweet potato chips
Dessert 10 almonds
Nutrition 1358cal

98g protein

101g carbohydrate

62g fat

Friday
Breakfast High Protein Pancakes
Snack 1 apple
Lunch 95g tuna in oil, drained, with

1tbs cottage cheese, sliced tomato and pickles on top

4 multigrain corn thins

Snack Kez’s kitchen free and naked bar
Dinner Sweet Chilli Chicken Stir Fry
Dessert Danone Yopro yoghurt
Nutrition 1480cal

107g protein

139g carbohydrate

55g fat

Saturday
Breakfast High Protein Pancakes
Snack Low fat latte
Lunch 95g tuna in oil, drained, with

1tbs cottage cheese, sliced tomato and pickles on top

4 multigrain corn thins

Snack 1 apple

10 almonds

Dinner Sweet Chilli Chicken Stir Fry – leftovers
Dessert 20g dark chocolate
Nutrition 1464cal

98g protein

143g carbohydrate

56g fat

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

  • Swap Burgen bread to Burgen soy and linseed gluten free bread available at Woolworths
  • Swap Ryvita’s to 2x Olina’s gluten free pepita seed crackers (available at Woolworths) OR 2x multigrain corn thins