Each meal is worth about 250-400 calories each. it is based on my daily diet of around 1200-1400 calories a day, for men it should be 1800.
if you would like to follow this plan you could use taste.com to get recipes or use the various books i have used: crunch time cookbook , Michelle Bridges, the no excuses cookbook, Michelle Bridges, OMG! i can eat that, jane kennedy, everyday cooking 2009, weight watchers and rivercottage everyday, hugh fearnley-whittington.
Meal
|
Monday
|
Tuesday
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Wednesday
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Thursday
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Friday
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Saturday
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Sunday
|
Breakfast
|
Up&go
Belvita breaky biscuit
|
Up&go
Belvita breaky biscuit
|
Up&go
Belvita breaky biscuit
|
Up&go
Belvita breaky biscuit
|
Up&go
Belvita breaky biscuit
|
Toast with ricotta, pear & cinnamon
|
Toast with ricotta, pear & cinnamon
|
Lunch
|
Left over stirfry
|
Left over roast veg
|
Left over Portuguese chicken
|
Minestrone
|
Chicken sandwich
|
Shepherd’s pie
|
|
Dinner
|
Beef &
oyster sauce stirfry
|
Roasted Mediterranean veg
|
Portuguese chicken
with grilled capsicum salad
|
Minestrone
|
Chinese poached
chicken
|
Lentil shepherd’s
pie
Desert:
blueberry millefeuilles
|
Roast beef (x3
beef for extra meals) and vegetables
|
Snacks
|
|||||||
Breakfast
|
Up&go
Toast with ricotta & tomato
|
Up&go
Toast with ricotta & tomato
|
Up&go
Toast with ricotta & tomato
|
Up&go
Toast with ricotta & tomato
|
Up&go
Toast with ricotta & tomato
|
HM baked beans
|
|
Lunch
|
Roast beef sandwich
|
Shepherd’s pie
|
Stirfry
|
Soup
|
Chilli con carne
|
Veg & chickpea salad
|
HM baked beans
|
Dinner
|
Thai beef
salad
|
Vegie & tofu
stirfry with oyster sauce
|
Pumpkin and
carrot soup
|
Chilli con
carne- served with lots of tomato & corn salsa
|
Tandoori chicken
skewers with roast veg & chickpea salad
|
Chilli lamb
with Asian greens
Desert: baked ricotta
pears
|
Chicken with
cous cous honey and cinnamon
|
Snacks
|
Shopping
list
Meat
Rump steak x 500g
1.2kg beef fillet
Chicken breast x 7-8 breast
Lamb backstrap x 500g
|
Veg
Asian greens x 3 bunch
Pumpkin x 1kg (500g butternut)
Zucchini x 3 (med-large)
Parsnip x3
Sweed x2
Squash
Capsicum x3 large
Eggplant x2
Mushrooms x 100g
Tomato cherri x 1 pnt
Tomato x 1bag
Cabbage x ¼
Baby corn (fresh) x 2 pk
Onions
Asian salad mix
Chilli (long) x4
Cauliflower
Corn cob
Avocado
Spring onions
Ginger
Celery
Bunch basil
Bunch parsley
Frozen beans
|
Fruit
Pears x6
Bananas
Apples
Oranges
Mandarins
Lemon x 2
Blueberries
strawberries
|
|
Groceries
Lentil x2 cans
Water chestnuts
Almonds (flaked)
Stock (all types)
Diced tom
Tandoori paste
Butter beans
Macaroni
Cannellini beans
|
|
Dairy/ fridge
Ricotta x 1kg
Tofu (firm)
Parmesan
Filo pastry
Vanilla fruche
|
Bakery
Multigrain bread x 2 loaves
|
hope there are some people out there willing to have a go and give me feedback. :)