Week 7 Meal Plan – Female

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Sunday
Breakfast Omelette:2 large eggs, ½ cup mushrooms, 1 cup spinach, 5 cherry tomatoes , ¼ avocado. Serve with 1 slice Burgen toast*
Snack Danone Yo-Pro yogurt
Lunch 95g can tuna in oil (drained), Scrape of avocado, sliced cherry tomatoes and cucumber on top 4 Ryvita’s*
Snack 1 small apple and 10 almonds
Dinner Lamb & chickpea salad
Dessert 2tbs cottage cheese and sliced cherry tomato on 2 Ryvita*
Nutrition Calories: 1420 Protein:103g Carbohydrate: 92g Fat: 64g
Monday
Breakfast 1 cup (220g) Chobani Greek yoghurt (plain) with 1 small banana, 1tbs mixed seeds and 1tsb rolled oats*
Snack Small skinny latte with 10 almonds
Lunch 2 cups of mixed salad vegetables (i.e. spinach, tomato, capsicum, cucumber, carrot) 95g tin of tuna in oil (drained), 10g fetta, 1tbs lemon juice, ¼ avocado
Snack 2 boiled eggs and sliced cherry tomato on 2 Ryvita*
Dinner Leftover: Lamb & chickpea salad
Dessert 2 cups Cobs plain air popped popcorn with 1 small apple
Nutrition Calories: 1398 Protein: 104g Carbohydrate: 98g Fat: 51g
Tuesday
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 2 cups of mixed salad vegetables (i.e. spinach, tomato, capsicum, cucumber, carrot) 95g tin of tuna in oil (drained), 10g fetta, 1tbs lemon juice, ¼ avocado
Snack Danone Yo-Pro yogurt
Dinner Bulk cooked: Brown rice nasi goring
Dessert 2 Ryvita’s* with 2 tsp 100% peanut butter
Nutrition Calories: 1353 Protein: 89g Carbohydrate: 115g Fat:59g
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
Lunch Bulk cooked: Brown rice nasi goreng
Snack 95g can tuna in oil (drained) on 2 multigrain Ryvita’s* with scrape avocado
Dinner Zaatar spiced chickpea salad with ricotta & quinoa
Dessert 2 small scoops (70g) of Halo Top or Fropro ice cream (any flavour)
Nutrition Calories: 1513 Protein: 101g Carbohydrate: 129g Fat:57g
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 goring
Snack 2 cups Cobs plain air popped popcorn
Dinner Leftover: Zaatar spiced chickpea salad with ricotta & quinoa
Dessert 2 Ryvita* with 2 tsp 100% peanut butter
Nutrition Calories: 1354 Protein: 72g Carbohydrate: 153g Fat: 55g
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 with 10 almonds
Lunch 2 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 2 multigrain Ryvita’s* with scrape avocado
Dinner Poached chicken with kale & pistachio pesto
Dessert 2 small scoops (70g) of Halo Top or Fropro ice cream (any flavour)
Nutrition Calories: 1405 Protein: 116g Carbohydrate: 69g Fat: 69g
Saturday
Breakfast Omelette:2 large eggs, ½ cup mushrooms, 1 cup spinach, 5 cherry tomatoes , ¼ avocado. Serve with 1 slice Burgen toast*
Snack Danone Yo-Pro
Lunch 95g can tuna in oil (drained), Scrape of avocado, sliced tomato and cucumber on top 4 Ryvita’s*
Snack 1 small apple
Dinner Leftover: Poached chicken with kale & pistachio pesto
Dessert 2 Ryvita’s* with 2 tsp 100% peanut butter
Nutrition Calories: 1399 Protein: 100g Carbohydrate: 81g Fat: 69g

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

  • Swap Ryvitas to Olina’s gluten free pepita seed crackers or multigrain corn thins
  • Swap Kellogg’s weat flakes to x2 gluten free weet-bix or gluten free Special K
  • Swap Burgen bread to Burgen soy and linseed gluten free bread
  • Rolled oats at breakfast- ½ cup mixed berries