Week 5 Meal Plan – Female

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Sunday
Breakfast Omelette:2 large eggs, ½ cup mushrooms, 1 cup spinach, 5 cherry tomatoes , ¼ avocado
Snack Danone yo-pro yogurt and 1 small apple
Lunch Bulk cooked: Moroccan lamb cous cous salad
Snack 1 Health lab- Game changer- salted caramel Protein ball
Dinner Grilled salmon with Mediterranean vegetables
Dessert 2 small scoops (70g) of Halo Top or Fropro ice cream (any flavour)
Nutrition Calories: 1440 Protein: 115g Carbohydrate: 88g Fat: 64g
Monday
Breakfast 1 cup (220g) Chobani Greek yoghurt (plain) with ½ cup mixed berries and 2 tbsp. rolled oats*
Snack Small skinny latte and 4 Vita Weat crackers* with ¼ cup cottage cheese
Lunch Bulk cooked: Moroccan lamb cous cous salad
Snack 2 cups chopped vegetable sticks (carrot, cucumber) with 2tbs Pilpel hummus
Dinner Leftovers: Grilled salmon with Mediterranean vegetables
Dessert 1 small apple
Nutrition Calories: 1468 Protein: 120g Carbohydrate: 125g Fat: 44g
Tuesday
Breakfast 1 cup Kellogg’s All bran- weat flakes*, ½ cup skim milk, 1 small apple. Plus 1 boiled egg
Snack Small skinny latte
Lunch Bulk cooked: Moroccan lamb cous cous salad
Snack 2 cups chopped vegetable sticks (carrot, cucumber) with 2tbs Pilpel hummus
Dinner Chicken Fajitas
Dessert Danone yo-pro yogurt
Nutrition Calories: 1516 Protein: 134g Carbohydrate: 139g Fat: 39g
Wednesday
Breakfast 1 cup (220g) Chobani Greek yoghurt (plain) with ½ cup mixed berries and 2 tbsp. rolled oats*
Snack Small skinny latte and 4 Vita Weat crackers* with ¼ cup cottage cheese
Lunch Bulk cooked: Moroccan lamb cous cous salad
Snack 2 cups chopped vegetable sticks (carrot, cucumber) with 2tbs Pilpel hummus
Dinner Leftovers: Chicken Fajitas
Dessert 1 Health lab- Game changer- salted caramel Protein ball
Nutrition Calories: 1489 Protein: 131g Carbohydrate: 127g Fat: 41g
Thursday
Breakfast 1 cup Kellogg’s All bran- weat flakes*, ½ cup skim milk, 1 small apple. Plus 1 boiled egg
Snack Small skinny latte with 10 almonds
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 1 Health lab- Game changer- salted caramel Protein ball
Dinner Kale & chickpea salad with chicken
Dessert 1 small apple
Nutrition Calories: 1397 Protein: 102g Carbohydrate: 135g Fat: 48g
Friday
Breakfast 1 cup (220g) Chobani Greek yoghurt (plain) with ½ cup mixed berries and 2 tbsp. rolled oats*
Snack Small skinny latte and 4 Vita Weat crackers* with ¼ cup cottage cheese
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 1 Health lab- Game changer- salted caramel Protein ball
Dinner Left overs: Kale & chickpea salad with chicken
Dessert 2 small scoops (70g) of Halo Top or Fropro ice cream (any flavour)
Nutrition Calories: 1396 Protein: 124g Carbohydrate: 109g Fat: 46g
Saturday
Breakfast Omelette:2 large eggs, ½ cup mushrooms, 1 cup spinach, 5 cherry tomatoes , ¼ avocado
Snack Danone yo-pro yogurt
Lunch 95g tin tuna in oil (drained) ¼ avocado, sliced cherry tomatoes and cucumber on 6 Vita Weat crackers*
Snack 2 cups chopped vegetable sticks (carrot, cucumber) with 2tbs Pilpel hummus
Dinner Spiced chicken, tabouleh & tahini yogurt
Dessert 2 small scoops (70g) of Halo Top or Fropro ice cream (any flavour)
Nutrition Calories: 1428 Protein: 104g Carbohydrate: 84g Fat: 68g

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

  • Swap rolled oats at breakfast to ½ banana
  • Swap Kellogg’s all bran to x2 gluten free weet-bix or gluten free Special K
  • Swap 9gain vita-weat crackers to Olina’s gluten free pepita seed crackers