Week 4 Meal Plan – Men

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Sunday
Breakfast French toast – with ¾ cup low fat Greek yoghurt and 1 banana
Snack Low fat latte
Lunch Salad with spinach, shredded carrot, tomato, cucumber, 2 slices of beetroot, 90g corn, 105g tin of pink salmon, 3tbs 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

2 Ryvita with 2tsp peanut butter

Nutrition 1782cal

135g protein

211g carbohydrate

36g fat

Monday
Breakfast Two slices of Burgen toast* with 30g peanut butter and 1 banana
Snack 20 almonds
Lunch Zucchini and mushroom frittata – Bulk cook

Add 1 slice of Burgen toast

Snack 2 Ryvita* with 2tbs cottage cheese and sliced tomato
Dinner Chicken noodle stir fry – bulk cook
Dessert 180g low fat Greek yoghurt with ½ cup berries, 2 tbs toasted muesli*
Nutrition 1769cal

112g protein

114g carbohydrate

89g fat

Tuesday
Breakfast Homemade toasted muesli (1/2 cup) with 200g low fat Greek yoghurt
Snack Low fat latte
Lunch Zucchini and mushroom frittata – Bulk cook

Add 1 slice of Burgen toast

Snack 20 almonds
Dinner Chicken noodle stir fry – bulk cook
Dessert Kez’s kitchen free and naked bar
Nutrition 1728cal

114g protein

149g carbohydrate

70g fat

Wednesday
Breakfast Two of Burgen toast* with 30g peanut butter and 1 banana
Snack 20 almonds
Lunch Zucchini and mushroom frittata – Bulk cook

Add 1 slice of Burgen toast

Snack 2 Ryvita* with 2tbs cottage cheese and sliced tomato
Dinner Lamb kofta fattoush salad
Dessert 180g low fat Greek yoghurt with ¼ cup berries, 2 tbs toasted muesli*
Nutrition 1808cal

118g protein

152g carbohydrate

71g fat

Thursday
Breakfast Homemade toasted muesli (1/2 cup) with 200g low fat Greek yoghurt
Snack Low fat latte
Lunch Small wholemeal pita* filled with 120g lean ham, spinach, shredded carrot, 2 slices of beetroot, capsicum, cucumber and 1tsp seeded mustard
Snack 20 almonds

1 apple

Dinner Thai tuna fish cakes
Dessert Kez’s kitchen free and naked bar
Nutrition 1746cal

123g protein

142g carbohydrate

72g fat

Friday
Breakfast Homemade toasted muesli (1/2 cup) with 200g low fat Greek yoghurt
Snack 1 banana

Low fat latte

Lunch Salad with spinach, shredded carrot, tomato, cucumber, 2 slices of beetroot, 90g tin of corn, 105g tin of salmon, 2tbs cottage cheese

2tsp balsamic vinegar

Snack 2 boiled eggs, 1 slice tomato, 4 Ryvita*, scrape of butter
Dinner Vegetarian Lasagne
Dessert Kez’s kitchen free and naked bar
Nutrition 1794cal

99g protein

199g carbohydrate

61g fat

Saturday
Breakfast French toast – with ¾ cup yoghurt and 1 banana
Snack Low fat latte
Lunch Small wholemeal pita* filled with 120g 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 180g low fat Greek yoghurt with ¼ cup berries, 2 tbs toasted muesli*
Nutrition 1763cal

105g protein

232g carbohydrate

36g fat

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

  • Swap Burgen toast for gluten free Burgen toast
  • Swap Ryvita crispbreads for Orgran rice/quinoa/corn crispbreads
  • 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