Week 8 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
Snack Danone yo-pro yogurt
Lunch Mission wholemeal pita* filled with 50g smoked salmon, spinach, shredded carrot, capsicum, cucumber , ¼ avocado
Snack Smoothie: 1 cup skim milk, 1 small banana, 1 cup spinach leaves, 1 tsp honey
Dinner Bulk cook: Dukkah chicken & quinoa salad
Dessert Bulk booked: apple and cinnamon muffin*
Nutrition Calories: 1450 Protein: 110g Carbohydrate: 125g Fat: 50g
Monday
Breakfast 2 slices Burgen toast* with 2 scrambled eggs, ¼ avocado, 30g crumbled feta
Snack Small skinny latte
Lunch Bulk cooked: Dukkah chicken & quinoa salad
Snack Danone yo-pro yogurt
Dinner Vegetarian lasagne
Dessert Bulk booked: apple and cinnamon muffin*
Nutrition Calories: 1491 Protein: 111g Carbohydrate: 138g Fat: 50g
Tuesday
Breakfast 1 cup (220g) Chobani plain Greek yogurt with ½ cup mixed berries and 2 tbsp. rolled oats*
Snack Small skinny latte and 1 apple
Lunch Bulk cooked: Dukkah chicken & quinoa salad
Snack 2 boiled eggs
Dinner Leftover: Vegetarian lasagne
Dessert Bulk booked: apple and cinnamon muffin*
Nutrition Calories:1437 Protein: 118g Carbohydrate: 152g Fat: 33g
Wednesday
Breakfast 1 slice Burgen toast* with 2 scrambled eggs, ¼ avocado, 30g crumbled feta
Snack Small skinny latte and 1 banana
Lunch 2 cups of mixed salad vegetables (i.e. spinach, tomato, capsicum, cucumber, carrot) 95g tin of tuna in oil (drained), 30g fetta, 1tbs lemon juice, ¼ avocado
Snack Bulk booked: apple and cinnamon muffin*
Dinner Poke salmon bowl
Dessert Danone yo-pro yogurt
Nutrition Calories: 1505 Protein: 97g Carbohydrate: 98g Fat: 78g
Thursday
Breakfast 1 cup (220g) Chobani plain Greek yogurt with ½ cup mixed berries and 2 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 tuna in oil (drained), 30g fetta, 1tbs lemon juice, ¼ avocado
Snack 1 boiled egg and 1 banana
Dinner Leftover: Poke salmon bowl
Dessert Danone yo-pro yogurt
Nutrition Calories: 1482 Protein: 107g Carbohydrate: 112g Fat: 64g
Friday
Breakfast 2 slices Burgen toast* with 2 scrambled eggs, ¼ avocado, 30g crumbled feta
Snack Small skinny latte
Lunch Mission wholemeal pita* filled with 50g smoked salmon, spinach, shredded carrot, capsicum, cucumber , ¼ avocado
Snack Bulk booked: apple and cinnamon muffin
Dinner Cajun spiced chicken with avocado
Dessert Smoothie: 1 cup skim milk, 1 small banana, 1 cup spinach leaves, 1 tsp honey
Nutrition Calories: 1461 Protein:103g Carbohydrate: 112g Fat: 61g
Saturday
Breakfast Breakkie bowl: 1 cup sautéed kale , broccolini and mushrooms with 2 poached eggs, 30g crumbled feta
Snack Danone yo-pro yogurt
Lunch Mission wholemeal pita* filled with 50g smoked salmon, spinach, shredded carrot, capsicum, cucumber , ¼ avocado
Snack Smoothie: 1 cup skim milk, 1 small banana, 1 cup spinach leaves, 1 tsp honey
Dinner Leftover: Cajun spiced chicken with avocado
Dessert Danone yo-pro yogurt with ½ cup mixed berries and 8 almonds
Nutrition Calories: 1372 Protein: 117g Carbohydrate: 95g Fat: 52g

*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 wholemeal pita’s to wholegrain gluten free wraps (i.e. BFree available at Woolworths)