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“Drink P2P Replenish 20 minutes before and after physical activity”— Peter Hull

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Mixture of carbohydrates, proteins and fatsOats with almond milkPoached eggs with wholemeal toast and avocadoMuesli with Greek yogurt and a scoop of protein powderBreakfast smoothy containing; banana, almond meal, mixed berries, Greek yogurt, protein powder and honey. Add ice and almond milk. Protein, carbohydrate and fibreWhole meal wraps with meat and saladWhole meal rice or pasta with meat and green vegetablesSweat potato, salad and cold lean meatProtein shake and almonds

Protein, carbohydrates and fibreWhole meal rice, lean meat and green vegetablesWhole meal sandwich with salad and lean meatPasta or rice dish including meat and green veg

Fat, carbohydrates and proteinRice cakes with avocado or peanut butterWhole grain crackers with tomato and cottage cheeseAlmonds and a protein shake

Protein, fibre, carbohydrateLean meat, sweet potato and green vegetablesLean meat, whole meal rice and green vegetablesWhole meal wraps with lean meat and saladWhole meal pasta with lean mince and tomato base source

Oats with protein powder or shake Protein pancakesWhole meal toast with poached eggs

1 Banana

4 Rice Cakes

Protein shakeWhole meal wrap or sandwich with lean meat and saladFruitRice dishNut bars 1 bananaMixed berriesRice cakes with honeyJelly beansAlmonds

Protein shakeWhole meal wrap or sandwich with lean meat and saladFruitRice dish

High protein dinner (chicken, fish or steak)Add L Glutime into water before bedAdd good whole grain carbohydrate (Pasta or rice)

Keep fluid intake up throughout the dayUse a sports supplement to aid in hydration as well as muscle recovery directly after events/ activities

Burgers! You will need:

500g beef or chicken minceCapsicumBaby spinachTomatoOnionGarlicMixed spices EggRocket

Preparation:Finally ¼ chop onion and pace in mixing bowel

Add chicken mince or beef mince, 1 teaspoon of garlic, 1 egg and mix together.

Cooking:Sort into palm size balls and cook on a hot plate with no oil!Flattered out to large patties.Cut ½ a capsicum and half an onion and place in the pan to lightly brown.Assemble on 1 whole mean roll with baby spinach, rocket, tomato and your cooked patties, onion and capsicum!

Burgers! You will need:

500g beef or chicken minceCapsicumBaby spinachTomatoOnionGarlicMixed spices EggRocket

Preparation:Finally ¼ chop onion and pace in mixing bowel

Add chicken mince or beef mince, 1 teaspoon of garlic, 1 egg and mix together.

Cooking:Sort into palm size balls and cook on a hot plate with no oil!Flattered out to large patties.Cut ½ a capsicum and half an onion and place in the pan to lightly brown.Assemble on 1 whole mean roll with baby spinach, rocket, tomato and your cooked patties, onion and capsicum!

Cheeky chicken and rice dish!

You will need:1x large chicken breastGreen beansBroccoliBrown riceHoneySow sourceGarlicOnionMushrooms

Preparation:Pre heat pan or BBQCut chicken into cubesCut 5 mushrooms and 2 onion into piecesTrim green beans and broccoli Cooking:Place chicken into mixing bowel and add 1 teaspoon of garlic, 1 tea spoon of honey and 2 table spoons of sow source. Mix around to combine.Place mushrooms and onion in bowel and tip into pan or bbq.Steam chopped veg in microwave or steamer and heat brown rice.Cook until chicken is little browned (check its cooked through)Serve measured amount allocated to your food plan.Into a bowl place brown rice, measured amount of chicken, then onions and mushrooms on top. Finally top with green veg.

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Pancakes

You will Need:3 eggs 3/4 cup oats 1 table spoon of honeyAlmond milk

Sugar free Maple syrup

Preparation:Mix eggs, oats and milk together in a bowel.

Cooking:Pre heat small fry panPoor into pan and top with honeyCook on both sides and serve with your maple syrup (Perfect to cook the night before and store in fridge)

Pizza

What you will need:1x whole meal wrap1x sachet of pizza sauce with garlic and herbsA small amount of spinach1/2 onion reduced in balsamic vinegar3x mushrooms20g of feta1/4 of capsicumroasted 50g roasted pumpkin100g of cooked diced beef

Preparation:Lay out the wrap onto a baking tray and cover with ingredients.

Cooking:Bake on 180 degrees untill edges are litghly browned (15min) Top with rocket and cut into quaters.

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Chicken wraps You will Need:· 1 large onion· 1 green capsicum· Baby spinach and rocket· Tomato’s· Cucumber· Avocado· Sweet potato· Natural unflavoured Greek yogurt· Lean chicken mince · Whole meal wraps· Sweet potato

Preparation:

Peal and dice sweet potato. Place into a microwave bowl and add a slight amount of water. Cook for 10min on medium in microwave or steamer.

Dice onion and lightly dry fry in pan. Remove onion and add chicken mince until light brown in colour. Remove mince into a colander and wash any oil or fats from mince with hot water. Add mince and onions to pan and heat through.

Slice capsicum, avocado, cucumber and tomatoes and place into a serving bowl. Add baby spinach and rocket.

Place together onto your wraps and top with your yogurt.

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