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Eating Plans

Day

Breakfast

Snack

Lunch

Snack

Dinner

Monday porridge

1 piece fruit  

Protein Shake

mixed salad & tuna yogurt ( nestle diet lite or yoplet no fat) and or 1 piece fruit

red meat & salad & veg

Tuesday

toast – Tomato & Vegemite

1 piece fruit  

Protein Shake

pumpkin soup

yogurt ( nestle diet lite or yoplet no fat) and or 1 piece fruit

chicken stir fry

Wednesday

porridge

1 piece fruit  

Protein Shake

salad ( with tuna or chickpea/lentil)

yogurt ( nestle diet lite or yoplet no fat) and or 1 piece fruit

past or pizza ***

Thursday

Tomato & Vegemite

1 piece fruit  

Protein Shake

1 chicken salad wrap

yogurt ( nestle diet lite or yoplet no fat) and or 1 piece fruit

Grilled fish salad & Veg

Friday

Porridge

1 piece fruit  

Protein Shake

mixed salad with protein

yogurt ( nestle diet lite or yoplet no fat) and or 1 piece fruit

 vegie/lentil/ soup  or pork with mango chutney with lemon and veg/salad

Saturday

1 toast 1 egg, spinach, mush & tomato

fruit

sushi (2 pieces) 1 miso soup

yogurt ( nestle diet lite or yoplet no fat) and or 1 piece fruit

Free night

Sunday

1 toast 1 egg, mush spinach & tom

fruit

choose your own

yogurt ( nestle diet lite or yoplet no fat) and or 1 piece fruit

Egg white omelette with salad

  • Pasta should be no more than 1  cup with lots of vegies and tomato sauce Pizza can be home made on a pita bread – but if purchased should be flat base, vegetarian without   much cheese
  • everything should add to 1500 – 1600 calories per day
  • porridge is 1/3 cup of porridge, some fresh berries and 1/2 cup (milk & water)
  • portion of meat should be palm size
  • bread should be dark rye or Burgen
  • vegies and salad can be unlimited but no potato, limited corn, limited carrots
  • protein shake (Whey Protein Isolate)

Click here to download your eating plan

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