Week 6 Meal Plan – Men

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Sunday
Breakfast Breakkie bowl: 1 cup sautéed kale , broccolini and mushrooms with 2 poached eggs, 30g crumbled feta. Serve with 2 slices Burgen toast
Snack 1 medium apple with 1tbs 100% peanut butter
Lunch Bulk cooked: Chunky chicken and vegetable soup (serve with 2 slices of Burgen bread).
Snack 6 Vita Weats with ½ cup cottage cheese
Dinner Tuna nicoise salad
Dessert Danone yo-pro yogurt and 1 banana
Nutrition Calories: 1753 Protein: 151g Carbohydrate: 154g Fat: 49g
Monday
Breakfast Breakfast smoothie: 1 cup skim milk, 1 small banana, ½ cup mixed berries, 8 almonds Plus 2 boiled/scrambled eggs
Snack Small skinny latte and 20 almonds
Lunch Bulk cooked: Chunky chicken and vegetable soup (serve with 2 slices of Burgen bread).
Snack Danone yo-pro yogurt
Dinner Leftovers: Tuna nicoise salad
Dessert 1 slice Burgen toast* with 1tbs. 100% peanut butter
Nutrition Calories: 1791 Protein: 152g Carbohydrate: 138g Fat: 62g
Tuesday
Breakfast 2 slices Burgen toast* with 2 scrambled eggs, ¼ avocado, 30g crumbled feta
Snack Small skinny latte
Lunch Bulk cooked: Chunky chicken and vegetable soup (serve with 2 slices of Burgen bread).
Snack 95g tin tuna in oil with 4 Vita Weat crackers
Dinner Turkey rissoles (serve with 3 rissoles)
Dessert 1 apple and 10 almonds
Nutrition Calories: 1976 Protein: 154g Carbohydrate: 150g Fat: 108g
Wednesday
Breakfast Breakfast smoothie: 1 cup skim milk, 1 small banana, ½ cup mixed berries, 8 almonds Plus 2 boiled/scrambled eggs
Snack Small skinny latte
Lunch Bulk cooked: Chunky chicken and vegetable soup (serve with 2 slices of Burgen bread).
Snack 20 almonds
Dinner Easy chicken sweet chilli stir-fry (served with full cup of basmati rice)
Dessert Danone yo-pro yogurt
Nutrition Calories: 1833 Protein: 152g Carbohydrate: 168g Fat: 53g
Thursday
Breakfast Omelette:2 large eggs, ½ cup mushrooms, 1 cup spinach, 5 cherry tomatoes , ¼ avocado and 2 slices Burgen toast*
Snack Small skinny latte
Lunch Leftover: Easy chicken sweet chilli stir-fry (served with full cup of basmati rice)
Snack 4 Vita Weat crackers and ½ cup cottage cheese
Dinner Spiced salmon & tabouleh
Dessert Apple
Nutrition Calories: 1906 Protein: 145g Carbohydrate: 156g Fat: 71g
Friday
Breakfast Breakfast smoothie: 1 cup skim milk, 1 small banana, ½ cup mixed berries, 8 almonds Plus 2 boiled/scrambled eggs
Snack Small skinny latte
Lunch Leftover: Easy chicken sweet chilli stir-fry (served with full cup of basmati rice)
Snack 4 Vita Weat crackers and ½ cup cottage cheese
Dinner Leftover: Spiced salmon & tabouleh
Dessert 1 cup mixed berries
Nutrition Calories: 1870 Protein: 140g Carbohydrate: 172g Fat: 63g
Saturday
Breakfast Breakkie bowl: 1 cup sautéed kale , broccolini and mushrooms with 2 poached eggs, 30g crumbled feta. Serve with 2 slices Burgen toast*
Snack 1 apple and 10 almonds
Lunch Sandwich on Burgen bread* with 95g can tuna in oil (drained), 30g feta, 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: 1732 Protein: 136g Carbohydrate: 130g Fat: 66g

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

  • Swap Burgen bread to Burgen soy and linseed gluten free bread