Week 7 Meal Plan – Male

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Sunday
Breakfast Omelette:2 large eggs, ½ cup mushrooms, 1 cup spinach, 5 cherry tomatoes , ¼ avocado. Serve with 2 slices Burgen toast*
Snack Danone Yo-Pro yogurt and 20 almonds
Lunch 95g can tuna in oil (drained), scrape of avocado sliced tomato and cucumber on top 4 Ryvita’s*
Snack 1 apple and 20 almonds
Dinner Lamb & chickpea salad (mix in 1 microwave cup cooked quinoa)
Dessert 2tbs cottage cheese and sliced tomato on 2 Ryvita*
Nutrition Calories: 1886

Protein: 121g Carbohydrate: 131g Fat: 89g

Monday
Breakfast 1 cup (220g) Chobani Greek yoghurt (plain) with 1 small banana, 1tbs mixed seeds and 1tsb rolled oats
Snack Small skinny latte and 20 almonds
Lunch 2 cups of mixed salad vegetables (i.e. spinach, tomato, capsicum, cucumber, carrot) 95g tin of tuna in oil (drained), 1tbs seeds, 1tbs lemon juice, ¼ avocado, 10g fetta
Snack 2 boiled eggs and sliced tomato on 2 Ryvita
Dinner Leftovers: Lamb & chickpea salad (mix in 1 microwave cup cooked quinoa)
Dessert 2 cups Cobs plain air popped popcorn and 10 almonds
Nutrition Calories: 1738

Protein: 116g Carbohydrate: 130g Fat: 76g

Tuesday
Breakfast 1 cup Kellogg’s All bran- weat flakes*, ½ cup skim milk, ½ mixed berries

1 boiled egg

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), 1tbs seeds, 1tbs lemon juice, ¼ avocado, 10g fetta
Snack Danone Yo-Pro yogurt and 10 almonds
Dinner Bulk cooked: Brown rice nasi goreng (serve with 1 full cup of rice)
Dessert 2 Ryvita’s* with 2 tbsp. Mayver’s peanut butter
Nutrition Calories: 1734

Protein: 100g Carbohydrate: 164g Fat: 73g

Wednesday
Breakfast 1 cup (220g) Chobani Greek yoghurt (plain) with 1 small banana and 1tbs mixed seeds and 1tsb rolled oats
Snack Small skinny latte

2 cups Cobs plain air popped popcorn

Lunch Bulk cooked: Brown rice nasi goreng (serve with 1 full cup of rice)
Snack 95g can tuna in oil (drained) on 2 multigrain Ryvita’s* with scrape avocado
Dinner Zaatar spiced chickpea salad with ricotta & quinoa (serve with 1 full cup of quinoa)
Dessert 2 small scoops (70g) of Halo Top or Fropro ice cream (any flavour)
Nutrition Calories: 1824

Protein: 108g

Carbohydrate: 191g Fat:59g

Thursday
Breakfast 1 cup Kellogg’s All bran- weat flakes*, ½ cup skim milk, ½ cup mixed berries

1 boiled egg

Snack Small skinny latte
Lunch Bulk cooked: Brown rice nasi goreng (serve with 1 full cup of rice)
Snack 2 cups Cobs plain air popped popcorn
Dinner Leftover: Zaatar spiced chickpea salad with ricotta & quinoa (serve with 1 full cup of quinoa)
Dessert 2 Ryvita* with 2 tsp 100% peanut butter
Nutrition Calories: 1740

Protein: 85g Carbohydrate: 199g Fat: 62g

Friday
Breakfast 1 cup (220g) Chobani Greek yoghurt (plain) with 1 small banana and 1tbs mixed seeds and 1tsb rolled oats
Snack Small skinny latte

and 20 almonds

Lunch 2 cups of mixed s2 cups of mixed salad vegetables (i.e. spinach, tomato, capsicum, cucumber, carrot) 2 sliced boiled eggs, 30g fetta, 1tbs lemon juice, ¼ avocado
Snack 95g can tuna in oil (drained) on 4 multigrain Ryvita’s* with scrape avocado
Dinner Poached chicken with kale & pistachio pesto (serve with 1 microwave cup brown rice + quinoa)
Dessert 2 small scoops (70g) of Halo Top or Fropro ice cream (any flavour)
Nutrition Calories: 1746

Protein: 129g Carbohydrate: 111g Fat: 81g

Saturday
Breakfast Omelette:2 large eggs, ½ cup mushrooms, 1 cup spinach, 5 cherry tomatoes , ¼ avocado. Serve with 2 slices Burgen toast*
Snack Danone Yo-Pro and 1 apple
Lunch 95g can tuna in oil (drained), scrape of avocado sliced tomato and cucumber on top 4 Ryvita’s*
Snack 1 Health lab- Game changer- salted caramel Protein ball
Dinner Leftover: Poached chicken with kale & pistachio pesto (serve with 1 microwave cup brown rice + quinoa)
Dessert 2 Ryvita’s* with 2 tbsp. Mayver’s peanut butter
Nutrition Calories: 1961

Protein: 125g Carbohydrate: 133g Fat: 97g

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

  • Swap Ryvitas to Olina’s gluten free pepita seed crackers
  • Swap Kellogg’s weat flakes to gluten free weet-bix or gluten free Special K
  • Swap Burgen bread to Burgen soy and linseed gluten free bread