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Week 1-4
Swap Vege for Vege, Poultry for Poultry, Fish for Fish
Meal Plan
WEEK 1 Rising Breakfast Snacks Lunch Snacks Dinner Drinks
MONDAYWater with
lemon Banana omelette Carrot sticks and hummus
Salad: Chicken, spinach, tomatoes, peppers,
cucumber and cashews with olive oil
Handful of mixed nuts
Chicken stir fry: onion, peppers, mushroom,
broccoli with ½ cup organic brown rice --measure rice
cooked(Make extra portion of stir
fry for lunch)
2-3 litres of bottled waterGreen and Herbal teas
TUESDAYWater with
lemon
3 poached eggs, spinach &
mushrooms
Handful of blueberries and almonds
Extra portion from last night’s tea Carrots and hummus
Steak, salad and sweet potato chips 2-3 litres of bottled water
Green and Herbal teas
WEDNESDAYWater with
lemon Banana omelette Handful of nuts
Salad: Turkey, spinach, tomatoes, peppers,
cucumber and cashews with olive oil
Fruit salad: mango, melon and
strawberries
Chicken pizza with sweet potato chips
(make extra portion chicken for lunch)
2-3 litres of bottled waterGreen and Herbal teas
THURSDAYWater with
lemon
½ cup cooked Quinoa with blueberries
Boiled egg Extra portion from last night’s tea Apple and hummus
Turkey burgers – spinach, peppers, cucumber (make
extra portion for lunch)
2-3 litres of bottled waterGreen and Herbal teas
FRIDAYWater with
lemon
3 poached eggs, spinach &
mushrooms
Carrot sticks and hummus
Extra portion from last night’s tea
Handful of mixed nuts
Healthy chicken with spinach, peppers,
cucumber (make extra portion)
2-3 litres of bottled waterGreen and Herbal teas
SATURDAYWater with
lemonStir Fry vegetables
& nuts/seedsHandful of blueberries
and walnutsExtra portion from last
night’s tea Celery and hummusSteak, salad and sweet
potato chips 2-3 litres of bottled waterGreen and Herbal teas
SUNDAYWater with
lemonBanana
omelette Boiled egg
Roast chicken and vegetables (Keep extra for
lunch tomorrow) Carrots and hummusSalmon/Fish with Steamed
Vegetables 2-3 litres of bottled waterGreen and Herbal teas
WEEK 2 Rising Breakfast Snacks Lunch Snacks Tea Drinks
MONDAYWater with
lemon Banana omelette Carrot sticks and hummus
Salad: Chicken, spinach, tomatoes, peppers, cucumber
and cashews with olive oil
Handful of mixed nuts
Prawn stir fry: onion, peppers, mushroom,
broccoli ½ cup organic brown rice --measure rice
cooked(Make extra portion of stir
fry for lunch)
2-3 litres of bottled water
Green and Herbal teas
TUESDAYWater with
lemon3 poached eggs,
spinach & mushrooms
Handful of blueberries and
almondsExtra portion from last night’s tea Carrots &
Hummus
Fish, salad and sweet potato chips
2-3 litres of bottled water
Green and Herbal teas
WEDNESDAYWater with
lemon Banana omelette Handful of nutsSalad: Turkey, spinach, tomatoes, peppers, cucumber and cashews
with olive oil
Fruit salad: mango, melon
and strawberries
Chicken with cajun and parsnip chips
2-3 litres of bottled water
Green and Herbal teas
THURSDAYWater with
lemon3 poached eggs,
spinach & mushrooms Boiled egg Extra portion from last night’s tea Apple and hummus
Beef burgers – spinach, peppers, cucumber (make
extra)
2-3 litres of bottled water
Green and Herbal teas
FRIDAYWater with
lemon½ cup Cooked Quinoa
with blueberriesCarrot sticks and
hummus Extra portion from last night’s tea Handful of mixed nuts
Healthy chicken with spinach, peppers, cucumber
(make extra)
2-3 litres of bottled water
Green and Herbal teas
SATURDAYWater with
lemonStir Fry vegetables &
Nuts/Seeds
Handful of blueberries and
walnutsExtra portion from last night’s tea Celery &
Hummus
Steak, salad and sweet potato chips
2-3 litres of bottled water
Green and Herbal teas
SUNDAYWater with
lemon Banana Omelette Boiled eggRoast chicken and vegetables
(keep extra for lunch tomorrow) Carrots & Hummus
Salmon/Fish with steamed vegetables
2-3 litres of bottled water Green and
Herbal teas
WEEK 3 Rising Breakfast Snacks Lunch Snacks Dinner Drinks
MONDAYWater with
lemonBanana omelette Carrot sticks and
peppers
Salad: Cajun chicken,spinach, tomatoes,peppers, cucumber
& cashews with olive oil
2 egg muffins
Skinny Chicken Florentine with
sweet potato chips2-3 litres of bottled water
Green and Herbal teas
TUESDAYWater with
lemonPower shake Handful almonds Extra portion from last
night’s teaCarrots and
peppers
Easy kebab with vegetables 2-3 litres of bottled water
Green and Herbal teas
WEDNESDAYWater with
lemon
3 Egg omelette, spinach, onion, mushroom Snap peas and
peppers
Grain Free FajitaOr extra portion from last
nights tea
Handful of cashews
Chicken Quinoa Mango Salad 2-3 litres of bottled water
Green and Herbal teas
THURSDAYWater with
lemonPower Shake Carrot sticks and
peppersExtra portion from last
night’s teaBoiled egg or tin
mackerel
Chicken Vegetable Bake with salad 2-3 litres of bottled water
Green and Herbal teas
FRIDAYWater with
lemonBanana omelette Handful of mixed
nutsExtra portion from last
night’s tea Boiled egg
Salmon with roasted vegetables / sweet potato (make extra
portion)
2-3 litres of bottled waterGreen and Herbal teas
SATURDAYWater with
lemonVegetable stir fry Carrot sticks and
PeppersLunch of choice (any
protein and vege) Courgette chipsFLEXIBLE MEAL
OF CHOICE – Keep healthy as possible
2-3 litres of bottled waterGreen and Herbal teas
SUNDAYWater with
lemon Power shake Handful of mixed nuts
Spanish Meatballs with vege (save extra) Snack of choice
Honey Soy Chicken with vegetable and
cauliflower rice2 squares dark chocolate (70%)
2-3 litres of bottled waterGreen and Herbal teas
WEEK 4 Rising Breakfast Snacks Lunch Snacks Dinner Drinks
MONDAYWater with
lemonBanana omelette Carrot sticks and
peppers Spanish Meat Balls Handful of cashews
Salmon or Fish with steamed vegetables and
sweet potato
2-3 litres of bottled water
Green and Herbal teas
TUESDAYWater with
lemonPower shake 1 Egg Extra portion from last
night’s teaCarrots and
peppersChilli Beef Salad 2-3 litres of bottled
waterGreen and Herbal teas
WEDNESDAYWater with
lemonQuinoa and blueberries Snap peas or vege
of choice
Omelette with mushrooms and salad
Or extra portion from last nights tea
Handful of cashews
Mexican Chicken 2-3 litres of bottled water
Green and Herbal teas
THURSDAYWater with
lemonPower Shake Carrots sticks and
peppersExtra portion from last
night’s teaBoiled egg or tin
mackerel
Chicken Fajitas wrapped in lettuce, with sweet potato
chips
2-3 litres of bottled water
Green and Herbal teas
FRIDAYWater with
lemonBanana omelette Carrot sticks and
peppersExtra portion from last
night’s tea Boiled eggLemon chicken with
courgette pasta2-3 litres of bottled
waterGreen and Herbal teas
SATURDAYWater with
lemonVegetable stir fry Snap peas or vege
of choice
3 poached eggs, spinach and 1 bacon
Or extra portion from last night’s tea
Egg muffinsFLEXIBLE MEAL OF
CHOICE – Keep healthy as possible
2-3 litres of bottled water
Green and Herbal teas
SUNDAYWater with
lemonPower shake 1 egg
Roast chicken with vegetables
Snack of choice from above
options
Chilli with cauliflower rice 2-3 litres of bottled water
Green and Herbal teas
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