7 Day Healthy Eating Plan
Monday
Breakfast: 1 egg, 1 piece of wholemeal toast and 1 piece of fruit
Mid Morning: Protein Shake
Lunch: Tuna or chicken salad
Mid afternoon: 15 almonds, piece of fruit
Dinner: 100g fish or chicken and green vegetables
Tuesday
Breakfast: Breakfast shake
Mid Morning: Piece of fruit
Lunch: Turkey or chicken wrap with salad
Mid afternoon: nut based snack bar
Dinner: 150g lean steak and salad
Wednesday
Breakfast: 1/3 cup of oats with 1 cup low fat milk and 1 tsp whey protein
Mid Morning: Piece of fruit
Lunch: ½ cup brown rice and 100g chicken and vegetables
Mid afternoon: 10 almonds and protein shake
Dinner: 100g lean meat and a jacket potato and vegetables
Thursday
Breakfast: 1 egg and a slice of wholemeal toast and a piece of fruit
Mid Morning: Protein shake
Lunch: Tuna or chicken salad
Mid afternoon: Nut based snack bar
Dinner: 150g salmon steak with roast vegies
Friday
Breakfast: Breakfast shake
Mid Morning: 4 wholegrain crackers, 1 slice of light cheese and a piece of fruit
Lunch: Turkey or chicken wrap
Mid afternoon: 10 almonds and a protein shake
Dinner: grilled prawn stir fry with loads of vegies
Saturday
Breakfast: 1/3 cup of oats with 1 cup low fat milk and 1 tsp whey protein
Mid Morning: Fruit
Lunch: Chicken Caesar salad
Mid afternoon: 10 nuts and an apple
Dinner: OFF
Sunday
Breakfast: Omelette
Mid Morning: Fruit
Lunch: Steak or chicken wrap with salad
Mid afternoon: 10 nuts and an apple
Dinner: BBQ Steak with salad
The Saturday dinner is a choice and is designed to be the night you let your hair down a little! Last Saturday we actually cooked pork chops and included the crackling (I know living on the wild side). The reason behind this is so that your body doesn't get used to eating the same style all the time! When I lost my 40kg this is something I would do, eat good all week and then go wild on the weekend, it pretty much tricks the body, however you still need to be a little sensible and don't go too overboard!
If you want any more info just drop me a line under comments!
2 comments:
hmmmmmmm..Wish I could be so controlled in my eating!- 10 nuts! No way could I stop with 10 how do you cope with so many salads in winter (love salad but I need warmers in winter) You are amazing!
I know Clare it's hard BUT I think if you add something warm to a salad like the chicken, fish, or even beef strips it makes it easier to digest during winter! I know the 10 nuts is hard that's where you pre package these things into bags and the just grab the whole 10 nuts and only the 10 nuts! Must say today was hard as I was starving and didn't eat until after 2 and when I got home just wanted to eat anything!!!!!
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