Week 1-4

Swap Vege for Vege, Poultry for Poultry, Fish for Fish

Meal Plan

WEEK 1 Rising Breakfast Snacks Lunch Snacks Dinner Drinks

MONDAYWater with

lemon Banana omelette Carrot sticks and hummus

Salad: Chicken, spinach, tomatoes, peppers,

cucumber and cashews with olive oil

Handful of mixed nuts

Chicken stir fry: onion, peppers, mushroom,

broccoli with ½ cup organic brown rice --measure rice

cooked(Make extra portion of stir

fry for lunch)

2-3 litres of bottled waterGreen and Herbal teas

TUESDAYWater with

lemon

3 poached eggs, spinach &

mushrooms

Handful of blueberries and almonds

Extra portion from last night’s tea Carrots and hummus

Steak, salad and sweet potato chips 2-3 litres of bottled water

Green and Herbal teas

WEDNESDAYWater with

lemon Banana omelette Handful of nuts

Salad: Turkey, spinach, tomatoes, peppers,

cucumber and cashews with olive oil

Fruit salad: mango, melon and

strawberries

Chicken pizza with sweet potato chips

(make extra portion chicken for lunch)

2-3 litres of bottled waterGreen and Herbal teas

THURSDAYWater with

lemon

½ cup cooked Quinoa with blueberries

Boiled egg Extra portion from last night’s tea Apple and hummus

Turkey burgers – spinach, peppers, cucumber (make

extra portion for lunch)

2-3 litres of bottled waterGreen and Herbal teas

FRIDAYWater with

lemon

3 poached eggs, spinach &

mushrooms

Carrot sticks and hummus

Extra portion from last night’s tea

Handful of mixed nuts

Healthy chicken with spinach, peppers,

cucumber (make extra portion)

2-3 litres of bottled waterGreen and Herbal teas

SATURDAYWater with

lemonStir Fry vegetables

& nuts/seedsHandful of blueberries

and walnutsExtra portion from last

night’s tea Celery and hummusSteak, salad and sweet

potato chips 2-3 litres of bottled waterGreen and Herbal teas

SUNDAYWater with

lemonBanana

omelette Boiled egg

Roast chicken and vegetables (Keep extra for

lunch tomorrow) Carrots and hummusSalmon/Fish with Steamed

Vegetables 2-3 litres of bottled waterGreen and Herbal teas

WEEK 2 Rising Breakfast Snacks Lunch Snacks Tea Drinks

MONDAYWater with

lemon Banana omelette Carrot sticks and hummus

Salad: Chicken, spinach, tomatoes, peppers, cucumber

and cashews with olive oil

Handful of mixed nuts

Prawn stir fry: onion, peppers, mushroom,

broccoli ½ cup organic brown rice --measure rice

cooked(Make extra portion of stir

fry for lunch)

2-3 litres of bottled water

Green and Herbal teas

TUESDAYWater with

lemon3 poached eggs,

spinach & mushrooms

Handful of blueberries and

almondsExtra portion from last night’s tea Carrots &

Hummus

Fish, salad and sweet potato chips

2-3 litres of bottled water

Green and Herbal teas

WEDNESDAYWater with

lemon Banana omelette Handful of nutsSalad: Turkey, spinach, tomatoes, peppers, cucumber and cashews

with olive oil

Fruit salad: mango, melon

and strawberries

Chicken with cajun and parsnip chips

2-3 litres of bottled water

Green and Herbal teas

THURSDAYWater with

lemon3 poached eggs,

spinach & mushrooms Boiled egg Extra portion from last night’s tea Apple and hummus

Beef burgers – spinach, peppers, cucumber (make

extra)

2-3 litres of bottled water

Green and Herbal teas

FRIDAYWater with

lemon½ cup Cooked Quinoa

with blueberriesCarrot sticks and

hummus Extra portion from last night’s tea Handful of mixed nuts

Healthy chicken with spinach, peppers, cucumber

(make extra)

2-3 litres of bottled water

Green and Herbal teas

SATURDAYWater with

lemonStir Fry vegetables &

Nuts/Seeds

Handful of blueberries and

walnutsExtra portion from last night’s tea Celery &

Hummus

Steak, salad and sweet potato chips

2-3 litres of bottled water

Green and Herbal teas

SUNDAYWater with

lemon Banana Omelette Boiled eggRoast chicken and vegetables

(keep extra for lunch tomorrow) Carrots & Hummus

Salmon/Fish with steamed vegetables

2-3 litres of bottled water Green and

Herbal teas

WEEK 3 Rising Breakfast Snacks Lunch Snacks Dinner Drinks

MONDAYWater with

lemonBanana omelette Carrot sticks and

peppers

Salad: Cajun chicken,spinach, tomatoes,peppers, cucumber

& cashews with olive oil

2 egg muffins

Skinny Chicken Florentine with

sweet potato chips2-3 litres of bottled water

Green and Herbal teas

TUESDAYWater with

lemonPower shake Handful almonds Extra portion from last

night’s teaCarrots and

peppers

Easy kebab with vegetables 2-3 litres of bottled water

Green and Herbal teas

WEDNESDAYWater with

lemon

3 Egg omelette, spinach, onion, mushroom Snap peas and

peppers

Grain Free FajitaOr extra portion from last

nights tea

Handful of cashews

Chicken Quinoa Mango Salad 2-3 litres of bottled water

Green and Herbal teas

THURSDAYWater with

lemonPower Shake Carrot sticks and

peppersExtra portion from last

night’s teaBoiled egg or tin

mackerel

Chicken Vegetable Bake with salad 2-3 litres of bottled water

Green and Herbal teas

FRIDAYWater with

lemonBanana omelette Handful of mixed

nutsExtra portion from last

night’s tea Boiled egg

Salmon with roasted vegetables / sweet potato (make extra

portion)

2-3 litres of bottled waterGreen and Herbal teas

SATURDAYWater with

lemonVegetable stir fry Carrot sticks and

PeppersLunch of choice (any

protein and vege) Courgette chipsFLEXIBLE MEAL

OF CHOICE – Keep healthy as possible

2-3 litres of bottled waterGreen and Herbal teas

SUNDAYWater with

lemon Power shake Handful of mixed nuts

Spanish Meatballs with vege (save extra) Snack of choice

Honey Soy Chicken with vegetable and

cauliflower rice2 squares dark chocolate (70%)

2-3 litres of bottled waterGreen and Herbal teas

WEEK 4 Rising Breakfast Snacks Lunch Snacks Dinner Drinks

MONDAYWater with

lemonBanana omelette Carrot sticks and

peppers Spanish Meat Balls Handful of cashews

Salmon or Fish with steamed vegetables and

sweet potato

2-3 litres of bottled water

Green and Herbal teas

TUESDAYWater with

lemonPower shake 1 Egg Extra portion from last

night’s teaCarrots and

peppersChilli Beef Salad 2-3 litres of bottled

waterGreen and Herbal teas

WEDNESDAYWater with

lemonQuinoa and blueberries Snap peas or vege

of choice

Omelette with mushrooms and salad

Or extra portion from last nights tea

Handful of cashews

Mexican Chicken 2-3 litres of bottled water

Green and Herbal teas

THURSDAYWater with

lemonPower Shake Carrots sticks and

peppersExtra portion from last

night’s teaBoiled egg or tin

mackerel

Chicken Fajitas wrapped in lettuce, with sweet potato

chips

2-3 litres of bottled water

Green and Herbal teas

FRIDAYWater with

lemonBanana omelette Carrot sticks and

peppersExtra portion from last

night’s tea Boiled eggLemon chicken with

courgette pasta2-3 litres of bottled

waterGreen and Herbal teas

SATURDAYWater with

lemonVegetable stir fry Snap peas or vege

of choice

3 poached eggs, spinach and 1 bacon

Or extra portion from last night’s tea

Egg muffinsFLEXIBLE MEAL OF

CHOICE – Keep healthy as possible

2-3 litres of bottled water

Green and Herbal teas

SUNDAYWater with

lemonPower shake 1 egg

Roast chicken with vegetables

Snack of choice from above

options

Chilli with cauliflower rice 2-3 litres of bottled water

Green and Herbal teas

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