Week 3 Meal Plan – Men

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

90g chickpeas, 95g tin of tuna in oil, drained

1tbs cottage cheese

1tbs lemon juice
Serve with 1 mini wholemeal pita

Snack Danone Yopro and 10 almonds
Dinner Spiced Chicken, Tabbouleh and Tahini yoghurt- bulk cook. Serve with 1 mini wholemeal pita
Dessert Bulla frozen yoghurt stick – 97% fat free, reduced sugar
Nutrition 1784cal

104g protein

156g carbohydrate

83g fat

Monday
Breakfast Bircher Muesli
Snack 1 apple

10 almonds

Lunch Thai beef stir fry- Bulk cook. Add 1 microwave cup basmati rice
Snack Happy snack company roasted chickpeas – 30g serve
Dinner Spiced Chicken, Tabbouleh and Tahini yoghurt- bulk cook. Serve with 1 mini wholemeal pita
Dessert Bulla frozen yoghurt stick – 97% fat free, reduced sugar
Nutrition 1761cal

124g protein

145g carbohydrate

60g fat

Tuesday
Breakfast Bircher muesli
Snack Low fat latte
Lunch Thai beef stir fry- bulk cook. Add 1 microwave cup basmati rice
Snack Danone yopro

10 almonds

Dinner Spiced Chicken, Tabbouleh and Tahini yoghurt- bulk cook. Serve with 1 mini wholemeal pita
Dessert 1 apple
Nutrition 1785cal

132g protein

120g carbohydrate

62g fat

Wednesday
Breakfast 1 cup (220g) low fat Greek yoghurt topped with ½ banana, 1/3 cup berries, 2tbs dry muesli*, 10 almonds
Snack 2 boiled eggs
Lunch Thai beef stir fry – bulk cook. Add 1 microwave cup basmati rice
Snack Happy snack company roasted chickpeas – 30g serve
Dinner Lemongrass Salmon
Dessert Bulla frozen yoghurt stick – 97% fat free, reduced sugar
Nutrition 1803cal

137g protein

155g carbohydrate

71g fat

Thursday
Breakfast 1 cup (220g) low fat Greek yoghurt topped with ½ banana, 1/3 cup berries, 2tbs dry muesli*, 10 almonds
Snack 1 boiled eggs
Lunch Thai beef stir fry – bulk cook. Add 1 microwave cup basmati rice
Snack 50g smoked salmon with x2 Ryvita, thin spread of cottage cheese
Dinner Brown rice nasi goreng. For men, serve with full cup of brown rice per serve.
Dessert 1 apple
Nutrition 1813cal

116g protein

157g carbohydrate

72g fat

Friday
Breakfast 1 cup (220g) low fat Greek yoghurt topped with ½ banana, 1/3 cup berries, 2tbs dry muesli*, 10 almonds
Snack 1 apple
Lunch 2 cups of mixed salad vegetables (i.e. spinach, tomato, cucumber, carrot)

90g chickpeas

95g tin of tuna in oil, drained

1tbs cottage cheese

1tbs lemon juice
Serve with 1 mini wholemeal pita

Snack 2 boiled eggs and 2 Ryvita with a scrape of butter
Dinner Brown rice nasi goreng- leftovers. For men, serve with full cup of brown rice per serve.
Dessert Bulla frozen yoghurt stick – 97% fat free, reduced sugar
Nutrition 1753cal

83g protein

168g carbohydrate

74g fat

Saturday
Breakfast Shakshuka eggs
Snack Low fat latte

2 Ryvita with 2tbs cottage cheese

Lunch Sandwich on Burgen bread* with 50g smoked salmon, 1tbs cottage cheese, spinach and cucumber. Plus 1 banana
Snack Happy snack company roasted chickpeas – 30g serve
Dinner Homemade burgers
Dessert Danone Yopro

10 almonds

Nutrition 1750cal

115g protein

147g carbohydrate

70g 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 crackers for Orgran rice/quinoa/corn crispbreads
  • Swap Burgen bread for gluten free Burgen bread