4. Breakfast
• Oats, egg white omelet and an apple .
• Wholegrain toast, nonfat cheese or yoghurt and a
banana.
5. • Wholegrain cereal - such as Shredded Wheat
– a protein smoothie and strawberries.
•Egg white omelet, potatoes and grapefruit
(includes a starchy carb, protein and a portion
of fruit).
7. Lunch
• Brown rice, chicken, salad and olive oil.
• Fish, vegetables, lentils and avocado.
8. • Shrimps, potatoes, asparagus and olives
• A can of tuna, salad and non creamy soup
9. Snacks
• Raw veggies.
• Protein shake.
• A portion of fruit (you can choose to eat
this alone rather than including it in other
meals)
• Small handful of nuts.
• 2 slices of dark chocolate
10. Dinner
• Salad or boiled vegetables, grilled chicken or eggs.
• Salad or boiled vegetables, crabs or tuna
