Week 6 Meal Plan – Female

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Sunday
Breakfast Breakkie bowl: 1 cup sautéed kale , broccolini and mushrooms with 2 poached eggs, 30g crumbled feta . Serve with 1 slice Burgen toast
Snack 1 small apple with 1tsp 100% peanut butter
Lunch Bulk cooked: Chunky chicken and vegetable soup
Snack 4 Vita Weat crackers* with ¼ cup cottage cheese
Dinner Bulk cooked: Tuna nicoise salad
Dessert Danone yo-pro yogurt
Nutrition Calories: 1364 Protein: 133g Carbohydrate: 99g Fat: 41g
Monday
Breakfast Breakfast smoothie: 1 cup skim milk, 1 small banana, ½ cup mixed berries, 8 almonds
Snack Small skinny latte with 10 almonds
Lunch Bulk cooked: Chunky chicken and vegetable soup
Snack Danone yo-pro yogurt
Dinner Bulk cooked: Tuna nicoise salad
Dessert 1 slice Burgen toast* with 2tsp 100% peanut butter
Nutrition Calories: 1362 Protein: 125g Carbohydrate: 116g Fat: 38g
Tuesday
Breakfast 1 slice Burgen toast* with 2 scrambled eggs, ¼ avocado, 30g crumbled feta
Snack Small skinny latte
Lunch Bulk cooked: Chunky chicken and vegetable soup
Snack 4 Vita Weat crackers* with ¼ cup cottage cheese
Dinner Turkey rissoles
Dessert 1 small apple with 1tsp 100% peanut butter
Nutrition Calories: 1491 Protein: 117g Carbohydrate: 120g Fat: 56g
Wednesday
Breakfast Breakfast smoothie: 1 cup skim milk, 1 small banana, ½ cup mixed berries, 8 almonds
Snack Small skinny latte
Lunch Bulk cooked: Chunky chicken and vegetable soup.
Snack 4 Vita Weat crackers* with 2 boiled eggs
Dinner Easy chicken sweet chilli stir-fry
Dessert Danone yo-pro yogurt
Nutrition Calories: 1461 Protein: 136g Carbohydrate: 135g Fat: 35g
Thursday
Breakfast Omelette:2 large eggs, ½ cup mushrooms, 1 cup spinach, 5 cherry tomatoes , ¼ avocado
Snack Small skinny latte
Lunch Leftover: Easy chicken sweet chilli stir-fry
Snack 2 Vita Weat crackers* with 2tbsp. cottage cheese
Dinner Spiced salmon & tabouleh
Dessert 1 small apple with 1tsp 100% peanut butter
Nutrition Calories: 1510 Protein: 120g Carbohydrate: 106g Fat: 63g
Friday
Breakfast Breakfast smoothie: 1 cup skim milk, 1 small banana, ½ cup mixed berries, 8 almonds
Snack Small skinny latte
Lunch Leftover: Easy chicken sweet chilli stir-fry
Snack 1 boiled egg
Dinner Leftover: Spiced salmon & tabouleh
Dessert Danone yo-pro yoghurt
Nutrition Calories: 1532 Protein: 129g Carbohydrate: 128g Fat: 52g
Saturday
Breakfast Breakkie bowl: 1 cup sautéed kale , broccolini and mushrooms with 2 poached eggs, 30g crumbled feta
Snack 1 small apple
Lunch Sandwich on Burgen bread* with 95g can tuna in oil (drained), spinach and 4 cherry tomatoes, 1 tsp seeded mustard
Snack Smoothie: 1 cup skim milk, 1 small banana, ½ cup mixed berries, 8 almonds
Dinner 150g beef eye fillet steak grilled with 1 large boiled potato and 2 cups steamed green beans, 1tbs mustard.
Dessert Danone yo-pro yogurt
Nutrition Calories: 1432 Protein: 119g Carbohydrate: 113g Fat: 49g

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

  • Swap Burgen bread to Burgen soy and linseed gluten free bread
  • Swap 9gain vita-weat crackers to Olina’s gluten free pepita seed crackers