This document provides a week-long nutrition plan consisting of breakfast, lunch, dinner, and snack options. The meals include lean proteins, whole grains, fruits and vegetables, and are generally low in calories and fat. Sample breakfasts include oats, yogurt, eggs, and whole grain toast. Lunches often feature hummus, chicken, soups and salads. Dinners provide recipes for dishes like chili con carne, cod fillets, and roast chicken. Snacks range from fruits, nuts, vegetables to small portions of bread, yogurt and dark chocolate. Drinks allowed are water, tea, coffee, wine and low-calorie protein shakes.

1. Nutrition Plan
Cuban Cardio

2. Monday
• Breakfast:
• Sachet of oats
• Yogurt or kefir
• Banana
• Glass of grapefruit juice
• Lunch
• Medium size pitta filled with 2 tbsp of low
fat hummus and six cherry tomatoes
• 3 fresh apricots or a small bunch of grapes
• A cup of green tea
• Dinner
• Oven baked steak fillet with wholegrain
mustard
• 2 sweet potatoes or 5 new potatoes
• Small packet of steamed mangetout and
baby sweetcorn

3. Tuesday
• Breakfast
• Two toasted crumpets with 2tsp low
fat cream cheese mixed with 4
chopped dates
• Lunch
• Egg sandwich packet of pepper
spinach and chive crinkles
• Tub of Shapers fruit selection berries
(or similar pack of berries)
• Dinner
• Grilled cod
• Broccoli

4. Wednesday
• Breakfast
• 50g unsweetened muesli with Greek
low fat yogurt
• One apple
• Lunch
• Chicken Breast with lettuce leaves
and sliced tomatoes
• 2 oranges
• Dinner
• Plain pasta penne Arrabbiata low
carbs
• One glass of wine be good to
yourself

5. Thursday
• Breakfast
• 2 slices of whole meal toast with low
fat spread cottage cheese
• 2 boiled eggs
• 1 pomegranate
• Lunch
• Tomato soup
• Protein bar
• Dinner
• 2 steak wraps (see the recipe) with a
rocket and chopped tomatoes
Steak Wrap Recipe
Grill a small 100g steak and cut
into thin slices.
Add 1 tsp reduced fat hummus to
the centre of a tortilla wrap.
Add half the steak and 1tsp
horseradish sauce and roll up.
Mix with peppers and watercress

6. Friday
• Breakfast
• Fruit smoothie made with any chopped fruit
mixed with 2 tbsp plain law fat yogurt
• Mix nuts
• Reduced fat rice crackers with peanut butter
• Lunch
• Backed potato or sweet potato
• One small smoked mackerel fillet mixed with
five sliced grilled mushrooms and 1tsp extra
light spice sauce
• Mix Mediterranean salad
• Dinner
• Chilli con carne (see the recipe)
Chilli con carne (serves four)
Ingredients:
 Spray of olive oil
 225g red kidney beans
 450g extra lean minced beef
 1 onion diced
 1 green pepper diced
 1 green chilli
 1 red chilli
 1-2 tsp chilli powder
 1-2 tsp paprika
 1-2 tsp cumin
 1-2 tbsp tomato purée
 400g can of tomatoes
Dry-fry the mince in a non-stick frying pan until fully browned
then put a side. Heat the oil in the pan add onion, pepper and
chilli and cook until soft, add the tomatoes and the mince, stir
and keep over medium heat for 20 minutes. Add the kidney
beans and cook for a further 5-10 minutes. Serve with 125g of
boiled plain rice per person.

7. Saturday
• Breakfast
• One toasted English muffin with
2tsp low fat spread and a sliced
tomato, and two grilled lean rashers of
bacon (rind removed)
• Lunch
• Pret A Manger Chicken wrap
• Muller Light yoghurt
• 2 satsumas
• Dinner
• Cod fillet with herb crust (see the
recipe)
• Broccoli and French beans
Cod fillet with herb crust (serves two)
Ingredients:
2 cod fillet approximately 250g
50g whole meal breadcrumbs
2tbsp chopped chives
2tbsp low fat fromage frais
2 plum tomatoes, finely diced
2tbsp lemon juice
Freshly ground pepper
Season the cod filled and place in a foil lined
roasting tin, skin side down, in a bowl, mix the
crust ingredients and spoon some on top of
each fillet, packing down gently. Cook in an oven
preheated to 180C for 20 minutes.

8. Sunday
• Breakfast
• Two eggs scrambled with a splash of milk and
1tsp butter and a small slice of smoked salmon
chopped and mixed into the eggs
• Toasted English muffin
• 2 toasts of protein bread
• Lunch
• 1 slice of Dr Zack’s protein bread with low fat
cream cheese, 1 slice of salmon and half of
avocado
• Celery, tomato, carrot and 1tbsp pickle
• One tuna can mixed with salad
• Dinner
• Medium sized clean breast of roast chicken
• Brussel sprouts
• Broccoli
• Asparagus

9. Snack Options
• Apricots 15g
• Apple 100g
• Banana small or half
• Blackberries 200g
• Cherries 100g
• Damsons 130g
• Dates 35g
• 1 fresh fig
• Grapefruit 150
• Grapes 90g
• Guava 200g
• Mango 100g
• Melon 200g
• Cantaloupe or water melon 200g
• Mulberries 130g
• Nectarine 140g
• 1 peperami
• 2 babybels
• 1 small onion Bhaji or vegetable samosa or
spring roll
• 1 slice of rye bread with peanut butter
• 1 slice of malt loaf with 1tsp spread
Drinks
• 1 vodka / gin / whisky/ brandy
• Half pint lager
• 1 beer
• 1 glass of red / white / rose wine
• LA Muscle Complete Protein Shake
• Water
• Tea
• Coffee
• Orange 130g
• Peach 140g
• Pear 120g
• Plums 130g
• Rhubarb 100g
• Strawberries 200g
• 1 chocolate dark
• 1 pack of quavers
• 1 pot of miller light yoghurt
• 50g black olives
• 2 Ryvita with 1 tbsp low fat cream cheese and
sliced cucumber
• 1 slice of wholemeal toast with marmite no
butter
• 1 Twix finger or a penguin biscuit
• 1 Kellogg's Nutri-grain bar