Week 3 Meal Plan – Female

DOWNLOAD AS A PDF >

Sunday
Breakfast Shakshuka eggs
Snack 1 apple
Lunch 2 cups of mixed salad vegetables (i.e. spinach, tomato, cucumber, carrot)

125g tin chickpeas, 95g tin of tuna in oil, drained

1tbs cottage cheese

1tbs lemon juice

Snack Danone Yopro
Dinner Spiced Chicken, Tabbouleh and Tahini yoghurt- bulk cook
Dessert Bulla frozen yoghurt stick – 97% fat free, reduced sugar
Nutrition 1447cal

102g protein

105g carbohydrate

71g fat

Monday
Breakfast Bircher Muesli
Snack 1 apple
Lunch Thai beef stir fry- Bulk cook
Snack Happy snack company roasted chickpeas – 30g serve
Dinner Spiced Chicken, Tabbouleh and Tahini yoghurt- bulk cook
Dessert Bulla frozen yoghurt stick – 97% fat free, reduced sugar
Nutrition 1425cal

113g protein

97g carbohydrate

41g fat

Tuesday
Breakfast Bircher muesli
Snack Low fat latte
Lunch Thai beef stir fry- bulk cook
Snack Danone Yopro
Dinner Spiced Chicken, Tabbouleh and Tahini yoghurt- bulk cook
Dessert 1 apple
Nutrition 1449cal

121g protein

107g carbohydrate

56g fat

Wednesday
Breakfast 1 cup (220g) low fat Greek yoghurt topped with ½ banana, 1/3 cup berries, 2tbs dry bircher muesli*. Optional 1tsp honey
Snack 1 boiled egg
Lunch Thai beef stir fry – bulk cook
Snack Happy snack company roasted chickpeas – 30g serve
Dinner Lemongrass salmon
Dessert Bulla frozen yoghurt stick – 97% fat free, reduced sugar
Nutrition 1445cal

123g protein

110g carbohydrate

57g fat

Thursday
Breakfast 1 cup (220g) low fat Greek yoghurt topped with ½ banana, 1/3 cup berries, 2tbs dry bircher muesli* Optional 1tsp honey
Snack 1 boiled egg
Lunch Thai beef stir fry – bulk cook
Snack 50g smoked salmon with x2 Ryvita, thin spread of cottage cheese
Dinner Brown rice nasi goreng
Dessert 1 apple
Nutrition 1346cal

102g protein

93g carbohydrate

58g fat

Friday
Breakfast 1 cup (220g) low fat Greek yoghurt topped with ½ banana, 1/3 cup berries and 2tbs dry bircher muesli*
Optional 1tsp honey
Snack 1 apple
Lunch 2 cups of mixed salad vegetables (i.e. spinach, tomato, cucumber, carrot), 125g tin of chickpeas, 95g tin of tuna in oil, drained

1tbs cottage cheese

1tbs lemon juice

Snack 1 boiled egg, 2 Ryvita with scrape of butter
Dinner Brown rice nasi goreng- leftovers
Dessert Bulla frozen yoghurt stick – 97% fat free, reduced sugar
Nutrition 1343cal

85g protein

122g carbohydrate

63g fat

Saturday
Breakfast Shakshuka eggs
Snack Low fat Latte
Lunch Sandwich on Burgen bread* with 50g smoked salmon, 1tbs cottage cheese, spinach and cucumber
Snack Happy snack company roasted chickpeas – 30g serve
Dinner Homemade burgers
Dessert Danone Yopro
Nutrition 1388cal

92g protein

128g carbohydrate

50g fat

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

  • Swap bircher muesli for a gluten free, untoasted muesli (i.e. Free and Lo Monster Muesli)
  • Swap Ryvita’s to 2x Olina’s gluten free pepita seed crackers (available at Woolworths) OR 2x multigrain corn thins
  • Swap Burgen bread to Burgen soy and linseed gluten free bread available at Woolworths