The document outlines a weekly diet plan consisting of: 1) Specific meals for breakfast, lunch, and evening each day including protein sources and vegetables. 2) Daily supplements including oats, whey protein, casein protein, fiber supplements, fish oil, and multivitamins. 3) Approved snacks such as nuts, Greek yogurt, and quark to have in addition to the daily meals.

1. My Weekly Diet
Day Breakfast Lunch Evening Meal Notes
Monday 100g Instant Oats, 350g – 400g Chicken, 350g – 400g Chicken, ½ a cup of raw Almonds or raw
50g Whey Protein, 50g Brown Rice, 250g – 350g Salad, Cashews.
25g Casein Protein Vegetables (Broccoli, Sprouts, 2 Table spoons EVOO
Green Beans and Carrots)
1 Table spoon EVOO
Tuesday 100g Instant Oats, 350g – 400g Salmon, 350g – 400g Chicken, ½ a cup of raw Almonds or raw
50g Whey Protein, Vegetables (Broccoli, Sprouts, 250g – 350g Salad, Cashews.
25g Casein Protein Green Beans and Carrots) 2 Table spoons EVOO
1 Table spoon EVOO
Wednesday 100g Instant Oats, 350g – 400g Chicken, 350g – 400g Chicken, ½ a cup of raw Almonds or raw
50g Whey Protein, 200g Shirataki Noodles, 250g – 350g Salad, Cashews.
25g Casein Protein Vegetables (Broccoli, Sprouts, 2 Table spoons EVOO
Green Beans and Carrots)
1 Table spoon EVOO
Thursday 100g Instant Oats, 350g – 400g Salmon, 350g – 400g Chicken, ½ a cup of raw Almonds or raw
50g Whey Protein, Vegetables (Broccoli, Sprouts, 250g – 350g Salad, Cashews.
25g Casein Protein Green Beans and Carrots) 2 Table spoons EVOO
1 Table spoon EVOO
Friday 100g Instant Oats, 350g – 400g Chicken, 350g – 400g Chicken, ½ a cup of raw Almonds or raw
50g Whey Protein, 1 Sweet Potato 250g – 350g Salad, Cashews.
25g Casein Protein Vegetables (Broccoli, Sprouts, 2 Table spoons EVOO
Green Beans and Carrots)
1 Table spoon EVOO
Saturday 100g Instant Oats, 350g – 400g Salmon, 350g – 400g Chicken, ½ a cup of raw Almonds or raw
50g Whey Protein, 200g Shirataki Noodles, 250g – 350g Salad, Cashews.
25g Casein Protein Vegetables (Broccoli, Sprouts, 2 Table spoons EVOO
Green Beans and Carrots)
1 Table spoon EVOO
Sunday 100g Instant Oats, 350g – 400g Chicken, 350g – 400g Chicken, ½ a cup of raw Almonds or raw
50g Whey Protein, 40g Quinoa, 250g – 350g Salad, Cashews.
25g Casein Protein Vegetables (Broccoli, Sprouts, 2 Table spoons EVOO
Green Beans and Carrots)
1 Table spoon EVOO

2. Supplements
Taken on a daily basis.
- 100g Instant Oats (1 serving per day) (Consume in the morning as a breakfast)
- 50g Whey Isolate Protein (3 servings per day)(Consume in the morning, after a workout and in the evening)
- 50g Casein Protein (1 serving per day) (Consume just before bed)
- 5g Whole Psyllium Husks (2 serving per day)
- 5g Apple Fibre (2 serving per day)
- 5g Inulin (2 serving per day)
- Omega 3 Fish Oil (3 soft-gels per day)(Consume with meals)
- Multivitamins (3 tablets taken twice a day)(Consume with meals)
Snacks
- ½ cup of Almonds
- ½ cup of Cashews
- 170g of Greek Yogurt
- 250g Quark