Week 8 Meal Plan – Male

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Sunday
Breakfast Breakkie bowl:

1 cup sautéed kale , broccolini and mushrooms with 2 poached eggs, 30g crumbled feta. Plus 2 slices Burgen toast

Snack Danone yo-pro yogurt and 20 almonds
Lunch Mission wholemeal pita* filled with 50g smoked salmon, 1 boiled egg, spinach, shredded carrot, capsicum, cucumber, ¼ avocado
Snack Smoothie: 1 cup skim milk, 1 small banana, 1 cup spinach, 1 tsp honey
Dinner Bulk cooked: Dukkah chicken & quinoa salad
Dessert Bulk booked: apple and cinnamon muffin*
Nutrition Calories: 1741

Protein: 124g Carbohydrate: 142g Fat: 68g

Monday
Breakfast 2 slices Burgen toast* with 2 scrambled eggs, ¼ avocado, 30g crumbled feta
Snack Small skinny latte and 1 Health lab- Game changer- salted caramel Protein ball
Lunch Bulk cooked: Dukkah chicken & quinoa salad
Snack Danone yo-pro yogurt and 20 almonds
Dinner Vegetarian lasagne
Dessert Bulk booked: apple and cinnamon muffin*
Nutrition Calories: 1740

Protein: 119g Carbohydrate: 146g Fat:72g

Tuesday
Breakfast 1 cup (220g) Chobani plain Greek yogurt with ½ cup mixed berries and 4 tbsp. rolled oats*
Snack Small skinny latte and 1 sliced apple with 1tbs 100% peanut butter
Lunch Bulk cooked: Dukkah chicken & quinoa salad
Snack 2 boiled eggs and 1 Health lab- Game changer- salted caramel Protein ball
Dinner Leftover: Vegetarian lasagne
Dessert Bulk booked: apple and cinnamon muffin* and 20 almonds
Nutrition Calories:1779

Protein: 117g Carbohydrate: 171g Fat: 65g

Wednesday
Breakfast 2 slices Burgen toast* with 2 scrambled eggs, ¼ avocado, 30g crumbled feta
Snack Small skinny latte, 1 banana
Lunch 2 cups of mixed salad vegetables (i.e. spinach, tomato, capsicum, cucumber, carrot) 95g tin of oil (drained), 30g fetta, 1tbs lemon juice, ¼ avocado. Plus 1 Health lab- Game changer- salted caramel Protein ball
Snack Bulk booked: apple and cinnamon muffin*
Dinner Poke Salmon bowl
Dessert Danone yo-pro yogurt
Nutrition Calories: 1791

Protein: 112g Carbohydrate: 116g Fat: 95g

Thursday
Breakfast 1 cup (220g) Chobani plain Greek yogurt with ½ cup mixed berries and 4 tbsp. rolled oats*
Snack Small skinny latte and Bulk booked: apple and cinnamon muffin*
Lunch 2 cups of mixed salad vegetables (i.e. spinach, tomato, capsicum, cucumber, carrot) 95g tin of oil (drained), 30g fetta, 1tbs lemon juice, ¼ avocado. Plus 1 Health lab- Game changer- salted caramel Protein ball
Snack 2 boiled eggs and 1 banana
Dinner Leftover: Poke salmon bowl
Dessert Danone yo-pro yogurt and 20 almonds
Nutrition Calories: 1863

Protein: 124g Carbohydrate: 129g Fat: 92g

Friday
Breakfast 2 slices Burgen toast* with 2 scrambled eggs, ¼ avocado, 30g crumbled feta
Snack Small skinny latte and 1 Health lab- Game changer- salted caramel Protein ball
Lunch Mission wholemeal pita* filled with 50g smoked salmon, spinach, shredded carrot, capsicum, cucumber , ¼ avocado
Snack Bulk booked: apple and cinnamon muffin and 10 almonds
Dinner Cajun spiced chicken with avocado (serve with 1 microwave cup quinoa)
Dessert Smoothie: 1 cup skim milk, 1 small banana, 1 cup spinach, 1 tsp honey
Nutrition Calories: 1844

Protein: 119g Carbohydrate: 151g Fat: 79g

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

  • Swap Burgen bread to Burgen soy and linseed gluten free bread available at Woolworths
  • Swap rolled oats at breakfast to ½ banana
  • Swap apple and cinnamon muffin to chocolate and pistachio bliss balls (see recipe in recipe portfolio- week 8)
  • Swap Ryvita’s to Olina’s gluten free pepita seed crackers
  • Swap wholemeal pita’s to wholegrain gluten free wraps (i.e. BFree available at Woolworths)