Week Two Meal Plan – Male 

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Sunday
Breakfast Two slices of Burgen toast* with ¼ avocado, 25g fetta, and sliced tomato. Plus 1 nectarine/peach
Snack Low fat latte
Lunch 105g tin of pink salmon

½ avocado

Sliced tomato and cucumber

6 multigrain corn thins

Snack Kez’s kitchen free and naked bar
Dinner Taco bowl salad plus basmati rice cup
Dessert 20 almonds
Nutrition 1865cal

96g protein

157g carbohydrates

87g fat

Monday
Breakfast Choc-Banana Breakfast Smoothie (with added oats) and 10 almonds
Snack 1 apple

10 almonds

Lunch 105g tin of pink salmon

½ avocado

Sliced tomato and cucumber

6 multigrain corn thins

Snack 1 chopped carrot with 2 tbs cottage cheese
Dinner Taco bowl salad plus basmati rice cup
Dessert Danone Yopro yoghurt
Nutrition 1705cal

116g protein

154g carbohydrate

62g fat

Tuesday
Breakfast Two slices of Burgen toast* with 1/4 avocado, 2 boiled eggs and sliced tomato. Plus 1 nectarine/peach
Snack Low fat latte
Lunch Salad with 2 cups of mixed salad leaves, 100g roast beef, 1/3 cup sliced beetroot, cucumber, 1 small tin of chickpeas and 20g fetta cheese

Plus 2 Ryvita with a scrape of butter/avocado

Snack 1 boiled egg and 2 Ryvita with scrape of butter/avocado
Dinner Taco bowl salad plus basmati rice cup
Dessert Danone Yopro yoghurt
Nutrition 1862cal

133g protein

139g carbs

68g fat

Wednesday
Breakfast Choc-Banana Breakfast Smoothie (with added oats) and 10 almonds
Snack 2 boiled eggs and 2 Ryvita with scrape of butter/avocado
Lunch Sandwich on Burgen bread with 100g roast beef, 1tbs cottage cheese, mixed salad leaves and cucumber, 1 tbs Dijon seeded mustard
Snack 1 apple plus 2 Ryvita with 2tsp peanut butter
Dinner Turkey rissoles (3 rissoles for men)
Dessert 20 almonds
Nutrition 1803cal

141g protein

126g carbohydrate

76g fat

Thursday
Breakfast Two slices of Burgen toast* with ¼ avocado, 25g fetta, and sliced tomato. Plus 1 apple.
Snack Low fat latte
Lunch Turkey Rissole -leftovers. Note – if no leftovers available, replace turkey rissoles with roast beef salad and Ryvita (see Tuesday)
Snack 1 boiled egg and 2 Ryvita with scrape of butter
Dinner Healthy fish and sweet potato chips
Dessert 20 almonds
Nutrition 1800cal

121g protein

121g carbohydrate

85g fat

Friday
Breakfast High Protein Pancakes
Snack 1 apple

20 almonds

Lunch 185g tuna in oil, drained

2tbs cottage cheese

Sliced tomato and pickles

6 multigrain corn thins

Snack Kez’s kitchen free and naked bar
Dinner Sweet Chilli Chicken Stir Fry (1 full rice cup for men)
Dessert Danone Yopro yoghurt
Nutrition 1805cal

156g protein

153g carbohydrate

57g fat

Saturday
Breakfast High Protein Pancakes
Snack Low fat latte
Lunch 185g tuna in oil, drained

2tbs cottage cheese

Sliced tomato and pickles

6 multigrain corn thins

Snack 1 apple

10 almonds

Dinner Sweet Chilli Chicken Stir Fry – leftovers (1 full rice cup for men)
Dessert 20g dark chocolate
Nutrition 1789cal

144g protein

156g carbohydrate

58g fat

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

  • Swap Burgen toast for gluten free Burgen toast
  • Swap Ryvita crackers for Orgran rice/quinoa/corn crispbreads OR multigrain corn thins