Week 5 Meal Plan – Men

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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 one medium apple
Lunch Bulk cooked: Moroccan lamb cous cous salad (made with extra cous cous)
Snack 1 Health lab- Game changer- salted caramel Protein ball
Dinner Grilled fish with Mediterranean vegetables (served with 1 microwave cup of brown rice)
Dessert 2 small scoops (70g) of Halo Top or Fropro ice cream (any flavour)
Nutrition Calories: 1823 Protein: 125g Carbohydrate: 167g Fat: 66g
Monday
Breakfast 1 cup (220g) Chobani plain Greek yogurt 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 (made with extra cous cous)
Snack 2 cups chopped vegetable sticks (carrot, cucumber) with ¼ cup Pilpel hummus
Dinner Leftovers: Grilled fish with Mediterranean vegetables (served with 1 microwave cup of brown rice)
Dessert Apple
Nutrition Calories: 1852 Protein: 130g Carbohydrate: 204g Fat: 46g
Tuesday
Breakfast 1 cup Kellogg’s All bran- weat flakes*, ½ cup skim milk, ½ sliced apple 1 boiled egg
Snack Small skinny latte with 1 boiled egg
Lunch Bulk cooked: Moroccan lamb cous cous salad (made with extra cous cous)
Snack 2 cups chopped vegetable sticks (carrot, cucumber) with ¼ cup Pilpel hummus
Dinner Chicken Fajitas (served with two Mission wholemeal pitas)*
Dessert Danone yo-pro yogurt
Nutrition Calories: 1798 Protein: 145g Carbohydrate: 193g Fat:40g
Wednesday
Breakfast 1 cup (220g) Chobani plain Greek yogurt with ½ cup mixed berries and 2 tbsp. rolled oats*
Snack Small skinny latte 10 almonds
Lunch Bulk cooked: Moroccan lamb cous cous salad (made with extra cous cous)
Snack 2 cups chopped vegetable sticks (carrot, cucumber) with ¼ cup Pilpel hummus
Dinner Leftovers: Chicken Fajitas (served with two Mission wholemeal pitas)*
Dessert 1 Health lab- Game changer- salted caramel Protein ball
Nutrition Calories: 1744 Protein: 135g Carbohydrate: 171g Fat: 46g
Thursday
Breakfast 1 cup Kellogg’s All bran- weat flakes*, ½ cup skim milk, ½ sliced apple 1 boiled egg
Snack Small skinny latte and 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), 1 boiled egg, 2tbs cottage cheese 1tbs lemon juice Plus 4 Vita Weats
Snack 2 cups chopped vegetable sticks (carrot, cucumber) with ¼ cup Pilpel hummus
Dinner Kale & chickpea salad with chicken (mix in 1 microwave cup of quinoa)
Dessert 1 Health lab- Game changer- salted caramel Protein ball
Nutrition Calories: 1831 Protein: 124g Carbohydrate: 178g Fat: 64g
Friday
Breakfast 1 cup (220g) Chobani plain Greek yogurt with ½ cup mixed berries and 2 tbsp. rolled oats*
Snack Small skinny latte and and 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), 1 boiled egg, 2tbs cottage cheese 1tbs lemon juice Plus 4 Vita Weats
Snack 1 Health lab- Game changer- salted caramel Protein ball Plus one apple
Dinner Left over: Kale & chickpea salad with chicken (mix in 1 microwave cup of quinoa)
Dessert 2 small scoops (70g) of Halo Top or Fropro ice cream
Nutrition Calories: 1745 Protein: 131g Carbohydrate: 160g Fat: 57g
Saturday
Breakfast Omelette:2 large eggs, ½ cup mushrooms, 1 cup spinach, 5 cherry tomatoes , ¼ avocado
Snack 1 Health lab- Game changer- salted caramel Protein ball
Lunch 95g tin tuna in spring water, ¼ avocado, sliced tomato and cucumber on 6x Vita Weat crackers Plus a Danone yopro
Snack 2 cups chopped vegetable sticks (carrot, cucumber) with ¼ cup Pilpel hummus
Dinner Spiced chicken, tabouleh & tahini yogurt (serve with one Mission wholemeal pita)
Dessert 2 small scoops (70g) of Halo Top or Fropro ice cream
Nutrition Calories: 1769 Protein: 118g Carbohydrate: 125g Fat: 82g

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

  • Swap Mission wholemeal pita’s to wholegrain gluten free wraps (i.e. BFree available at Woolworths)
  • Swap rolled oats at breakfast to ½ banana
  • Swap Kellogg’s all bran to gluten free weet-bix or gluten free Special K