Week 4 Meal Plan – Female

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Sunday
Breakfast French toast
Snack Low fat latte
Lunch Salad with spinach, shredded carrot, tomato, cucumber, 2 slices of beetroot, 1 small tin of corn, 105g tin of salmon, 2tbs cottage cheese

2tsp balsamic vinegar

Snack Happy snack company roasted chickpeas – 30g serve
Dinner Chicken noodle stir fry – bulk cook
Dessert Kez’s kitchen free and naked bar
Nutrition 1450cal

115g protein

144g carbohydrate

40g fat

Monday
Breakfast Two slices of Burgen toast* with 15g peanut butter and 1 banana
Snack 10 almonds
Lunch Zucchini and mushroom frittata – Bulk cook
Snack 2 Ryvita* with 1tbs cottage cheese and sliced tomato
Dinner Chicken noodle stir fry – bulk cook
Dessert 100g low fat Greek yoghurt with ½ cup berries, 1 tbs homemade toasted muesli*
Nutrition 1394cal

93g protein

93g carbohydrate

66g fat

Tuesday
Breakfast Homemade toasted muesli (1/4 cup) with 200g low fat Greek yoghurt
Snack Low fat latte
Lunch Zucchini and mushroom frittata – Bulk cook
Snack 10 almonds
Dinner Chicken noodle stir fry – bulk cook
Dessert Kez’s kitchen free and naked bar
Nutrition 1342cal

108g protein

95g carbohydrate

58g fat

Wednesday
Breakfast Two slices of Burgen toast* with 15g peanut butter and 1 banana
Snack 10 almonds
Lunch Zucchini and mushroom frittata – Bulk cook

 

Snack 2 Ryvita* with 1tbs cottage cheese and sliced tomato
Dinner Lamb kofta fattoush salad
Dessert 100g low fat Greek yoghurt with ¼ cup berries, 1 tbs homemade toasted muesli*
Nutrition 1431cal

93g protein

122g carbohydrate

54g fat

Thursday
Breakfast Homemade toasted muesli (1/4 cup) with 200g low fat Greek yoghurt
Snack Low fat latte
Lunch Small wholemeal pita* filled with 85g lean ham, spinach, shredded carrot, 2 slices of beetroot, capsicum, cucumber and 1tsp seeded mustard
Snack 10 almonds
Dinner Thai tuna fish cakes
Dessert Kez’s kitchen free and naked bar
Nutrition 1350cal

111g protein

81g carbohydrate

63g fat

Friday
Breakfast Homemade toasted muesli with 200g low fat Greek yoghurt
Snack 1 banana
Lunch Salad with spinach, shredded carrot, tomato, cucumber, 2 slices of beetroot, 1 small tin of corn, 105g tin of salmon, 2tbs cottage cheese

2tsp balsamic vinegar

Snack 1 boiled egg on 2 Ryvita*, scrape of butter
Dinner Vegetarian Lasagne
Dessert Kez’s kitchen free and naked bar
Nutrition 1353cal

76g protein

162g carbohydrate

40g fat

Saturday
Breakfast French toast
Snack Low fat latte
Lunch Small wholemeal pita* filled with 85g lean ham, spinach, shredded carrot, 2 slices of beetroot, capsicum, cucumber and 1tsp seeded mustard

 

Snack Happy snack company roasted chickpeas – 30g serve
Dinner Vegetarian Lasagne- leftovers
Dessert 100g low fat Greek yoghurt with ¼ cup berries, 1 tbs homemade toasted muesli*
Nutrition 1389cal

85g protein

186g carbohydrate

26g 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
  • Swap wholemeal pita for wholegrain gluten free wraps (i.e. BFree at Woolworths)
  • Ensure ham selected doesn’t contain any hidden gluten by reading the ingredients