Eating Plans

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Day Breakfast Snack Lunch Snack Dinner
Monday porridge 1 piece fruit <br> Protein Shake mixed salad &<br> tuna yogurt ( nestle diet lite<br> or yoplet no fat)<br> and or 1 piece fruit red meat & salad <br>& veg
Tuesday toast – Tomato &<br> Vegemite 1 piece fruit<br> Protein Shake pumpkin soup yogurt ( nestle diet lite<br> or yoplet no fat)<br> and or 1 piece fruit chicken stir fry
Wednesday porridge 1 piece fruit<br> Protein Shake salad ( with tuna or<br> chickpea/lentil) yogurt ( nestle diet lite<br> or yoplet no fat)<br> and or 1 piece fruit past or pizza ***
Thursday Tomato &<br> Vegemite 1 piece fruit<br> Protein Shake 1 chicken salad<br> wrap yogurt ( nestle diet lite<br> or yoplet no fat)<br> and or 1 piece fruit Grilled fish salad <br>& Veg
Friday Porridge 1 piece fruit<br> Protein Shake mixed salad <br>with protein yogurt ( nestle diet lite<br> or yoplet no fat)<br> and or 1 piece fruit vegie/lentil/ soup <br>or pork with mango<br> chutney with lemon<br> and veg/salad
Saturday 1 toast 1 egg,<br> spinach, mush &<br> tomato Fruit sushi (2 pieces) <br>1 miso soup yogurt ( nestle diet lite<br> or yoplet no fat)<br> and or 1 piece fruit Free night
sunday 1 toast 1 egg, mush<br> spinach & tom Fruit choose your<br> own yogurt ( nestle diet lite<br> or yoplet no fat)<br> and or 1 piece fruit Egg white omelette<br> 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) 2.3kgs available for $149 – delivered or $140 at gym