Small

 Week One

1. Monday Lunch: Loaded baked potato chicken salad Nutrition Small 280-350g: (Calories 387 | Protein 35g | Fat 10g | Carbs 40g)
2. Monday Dinner: Beefy taco pie Nutrition Small 280-350g: (Calories 419 | Protein 38g | Fat 18g | Carbs 30g)
3. Tuesday Lunch: Asian apricot chicken with 80g brown rice Nutrition Small 280-350g: (Calories 355 | Protein 32g | Fat 5g | Carbs 45g)
4. Tuesday Dinner: Lean Girl Comfy Chili Bowl Nutrition Small 280-350g: (Calories 443 | Protein 40g | Fat 15g | Carbs 35g)
5. Wednesday Lunch: Deconstructed cheeseburger bowl Deconstructed Cheese-burger Bowl Nutrition Small 280-350g: (Calories 412 | Protein 38g | Fat 24g | Carbs 20g)
6. Wednesday Dinner: Cream cheese-&-pesto-stuffed chicken breasts with brown rice Nutrition Small 280-350g: (Calories 391 | Protein 39g | Fat 7g | Carbs 43g)
7. Thursday Lunch: Chubby chicken parmo with sweet potato fries Nutrition Small 280-350g: (Calories 399 | Protein 23g | Fat 20g | Carbs 32g)
8. Thursday Dinner: Pan-seared steak with mushroom sauce and parmesan zucchini fries Nutrition Small 280-350g: (Calories 422 | Protein 36g | Fat 22g | Carbs 20g)
9. Friday Lunch: Spinach, lentil, baby spinach, and roast butternut salad with orange vinaigrette, and brown rice Nutrition Small 280-350g: (Calories 364 | Protein 16g | Fat 12g | Carbs 48g)
10. Friday Dinner: Tamari-ginger meatball & eggplant casserole with basmati rice Nutrition Small 280-350g: (Calories 420 | Protein 30g | Fat 12g | Carbs 48g)

Week Two

1. Monday Lunch: Tuna toasted-pita with sesame slaw and roasted pumpkin Nutrition Small 280-350g: (Calories 387 | Protein 36g | Fat 9g | Carbs 40g)
2. Monday Dinner: Chicken wrap pizza Nutrition Small 2 Slices: Nutrition Small 280-350g: (Calories 386 | Protein 41g | Fat 8g | Carbs 36g)
3. Tuesday Lunch: Hungry girl protein-packed bowl with brown rice Nutrition Small 280-350g: (Calories 336 | Protein 26g | Fat 7g | Carbs 41g)
4. Tuesday Dinner: Chicken and black bean chili with pumpkin and roasted green beans Nutrition Small 280-350g: (Calories 350 | Protein 26g | Fat 14g | Carbs 29g)
5. Wednesday Lunch: Garlic-butter mushrooms and steak with roasted pumpkin and mixed stir-fried vegetables Nutrition Small 280-350g: (Calories 292 | Protein 24g | Fat 12g | Carbs 22g)
6. Wednesday Dinner: Seared chicken & buttery gem squash noodles Nutrition Small 280-350g: (Calories 371 | Protein 38g | Fat 15g | Carbs 21g) – 120g chicken, 2 cups squash & 1/2 cup salsa per serving
7. Thursday Lunch: Banging beef crunch-wrap Nutrition Small 280-350g: (Calories 461 | Protein 42g | Fat 15g | Carbs 40g) – 1 toasted wrap, 80g ground beef, ¼ tomato paste, sauteed caramelized onions, sauteed greens or salad greens such as baby spinach, 6 almond, crushed
8. Thursday Dinner: Barbecue-glazed rump steak, a fried egg and a small portion of baked potato chips Nutrition Small 280-350g: (Calories 431 | Protein 35g | Fat 15g | Carbs 40g) – 100g rump steak, 50g baked chips and 1 fried egg with 1 tbsp extra virgin
9. Friday Lunch: Lemon-garlic baby prawn and green pea pasta Nutrition Small 280-350g: (Calories 402 | Protein 37g | Fat 12g | Carbs 36g) – 50g baby prawns; 30g peas, 20g broccoli and 1 cup pasta
10. Friday Dinner: Chicken piccata with pasta & mushrooms Nutrition Small 280-350g: (Calories 381 | Protein 30g | Fat10 g | Carbs 26g) – 100g chicken and 1 cup pasta)

Week Three

1. Monday Lunch: Spicy South-Western Two Bean Salad with Sesame-Crusted Chicken Strips, Leafy Greens, and Quinoa Nutrition Small 280-350g: (Calories 360 | Protein 28g | Fat 14g | Carbs 26g)
2. Monday Dinner: Sheet Pan Italian Sausage Shakshuka with Roasted Peppers & Brown Rice Nutrition Small 280-350g: (Calories 371 | Protein 26g | Fat 18g | Carbs 28g)
3. Tuesday Lunch: Chicken Yakitori Skewers with a Small Baked Sweet Potato, & 1 tbsp Cream Cheese Nutrition Small 280-350g: (Calories 346 | Protein 29g | Fat 14g | Carbs 24g)
4. Tuesday Dinner: Tamari-Ginger Meatball & Tomato-Brinjal Casserole with Sweet Potato Nutrition Small 280-350g: (Calories 369 | Protein 28g | Fat 16g | Carbs 26g)
5. Wednesday Lunch: Sticky Honey-Mustard Chicken Thighs with 80g White Basmati Rice & Roasted Zucchini Nutrition Small 280-350g: (Calories 375 | Protein 32g | Fat 14g | Carbs 28g)
6. Wednesday Dinner: Honey-garlic & chili minced beef with rice noodles Nutrition Small 280-350g: (Calories 393 | Protein 28g | Fat 18g | Carbs 38g)
7. Thursday Lunch: Buffalo chicken and brown rice bowl Nutrition Small 280-350g: (Calories 445 | Protein 35g | Fat 19g | Carbs 41g)
8. Thursday Dinner: Tuna and brown rice poke bowl Nutrition Small 280-350g: (Calories 362 | Protein 28g | Fat 12g | Carbs 38g)
9. Friday Lunch: Thai peanut satay chicken and sweet potato curry Nutrition Small 280-350g: (Calories 387 | Protein 25g | Fat 16g | Carbs 42g)
10. Friday Dinner: Mediterranean chickpea and sausage tray-bake Nutrition Small 280-350g: (Calories 347 | Protein 20g | Fat 18g | Carbs 35g)

Week Four

1. Monday Lunch: Lean grilled Pesto Chicken Quesadilla Nutrition Small 280-350g: (Calories 445 | Protein 37g | Fat 18g | Carbs 30g)
2. Monday Dinner: Keto Almond-crusted Chicken Schnitzel with Sweet Potato Fries Nutrition Small 280-350g: (Calories 399 | Protein 23g | Fat 20g | Carbs 32g)
3. Tuesday Lunch: Lean Parmesan-crusted Fish Cakes with Sweet Potato Mash Nutrition Small 280-350g: Calories 445 | Protein 38g | Fat 18g | Carbs 32g)
4. Tuesday Dinner: One-pan Chicken and Mushroom Stew with Couscous, and topped with roasted BBQ Chickpeas Nutrition Small 280-350g: (Calories 453 | Protein 33 | Fat 17g | Carbs 42g)
5. Wednesday Lunch: Spiced Chickpea & Chicken Stuffed Sweet Potato Nutrition Small 280-350g: (Calories 440 | Protein 39g | Fat 15g | Carbs 34g)
6. Wednesday Dinner: Spicy Shrimp Poke Bowl Nutrition Small 280-350g: (Calories 412 | Protein 40g | Fat 15g | Carbs 36g)
7. Thursday Lunch: Asian-Inspired Chicken Salad Nutrition Small 280-350g: (Calories 398 | Protein 42g | Fat 13g | Carbs 28g)
8. Thursday Dinner: Peanut satay chicken with Basmati Rice Nutrition Small 280-350g: (Calories 384 | Protein 27g | Fat 17g | Carbs 65g)
9. Friday Lunch: Parma chicken melt Nutrition Small 280-350g: (Calories 354 | Protein 32g | Fat 13g | Carbs 8g)
10. Friday Dinner: Golden red lentil & sweet potato dhal Nutrition Small 280-350g: (Calories 342 | Protein 19g | Fat 10g | Carbs 44g)

Large

 Week One

1. Monday Lunch: Loaded baked potato chicken salad Nutrition Large 480–550g: (Calories 528 | Protein 49g | Fat 12g | Carbs 56g)
2. Monday Dinner: Beefy taco pie Nutrition Large 480–550g: (Calories 575 | Protein 53g | Fat 22g | Carbs 42g)
3. Tuesday Lunch: Asian apricot chicken with brown rice Nutrition Large 480–550g: (Calories 485 | Protein 45g | Fat 6g | Carbs 63g)
4. Tuesday Dinner: Lean Girl Comfy Chili Bowl Nutrition Large 480–550g: (Calories 582 | Protein 56g | Fat 18g | Carbs 49g)
5. Wednesday Lunch: Deconstructed cheeseburger bowl Nutrition Large 480–550g: (Calories 584 | Protein 53g | Fat 29g | Carbs 28g)
6. Wednesday Dinner: Cream cheese-&-pesto-stuffed chicken breasts with brown rice Nutrition Large 480–550g: (Calories 535 | Protein 55g | Fat 8g | Carbs 60g)
7. Thursday Lunch: Chubby chicken parmo with sweet potato fries Nutrition Large 480–550g: (Calories 524 | Protein 32g | Fat 24g | Carbs 45g)
8. Thursday Dinner: Pan-seared steak with mushroom sauce and parmesan zucchini fries Nutrition Large 480–550g: (Calories 551 | Protein 50g | Fat 26g | Carbs 28g)
9. Friday Lunch: Spinach, lentil, baby spinach, and roast butternut salad with orange vinaigrette, and brown rice Nutrition Large 480–550g: (Calories 488 | Protein 22g | Fat 14g | Carbs 67g)
10. Friday Dinner: Tamari-ginger meatball & eggplant casserole with basmati rice Nutrition Large 480–550g: (Calories 566 | Protein 42g | Fat 14g | Carbs 67g)

Week Two

1. Monday Lunch: Tuna toasted-pita with sesame slaw and roasted pumpkin Nutrition Large 480–550g: (Calories 523 | Protein 50g | Fat 11g | Carbs 56g)
2. Monday Dinner: Chicken wrap pizza 4 Slices: Nutrition Large 480–550g: (Calories 518 | Protein 57g | Fat 10g | Carbs 50g)
3. Tuesday Lunch: Hungry girl protein-packed bowl with brown rice Nutrition Large 480–550g: (Calories 451 | Protein 36g | Fat 8g | Carbs 57g)
4. Tuesday Dinner: Chicken and black bean chili with pumpkin and roasted green beans Nutrition Large 480–550g: (Calories 459 | Protein 36g | Fat 17g | Carbs 41g)
5. Wednesday Lunch: Garlic-butter mushrooms and steak with roasted pumpkin and mixed stir-fried vegetables Nutrition Large 480–550g: (Calories 387 | Protein 34g | Fat 14g | Carbs 31g)
6. Wednesday Dinner: Seared chicken & buttery gem squash noodles Nutrition Large 480–550g: (Calories 492 | Protein 53g | Fat 18g | Carbs 29g)
7. Thursday Lunch: Banging beef crunch-wrap Nutrition Large 480–550g: (Calories 621 | Protein 59g | Fat 18g | Carbs 56g)
8. Thursday Dinner: Barbecue-glazed rump steak, a fried egg and a small portion of baked potato chips Nutrition Large 480–550g: (Calories 582 | Protein 49g | Fat 18g | Carbs 56g)
9. Friday Lunch: Lemon-garlic baby prawn and green pea pasta Nutrition Large 480–550g: (Calories 538 | Protein 52g | Fat 14g | Carbs 50g)
10. Friday Dinner: Chicken piccata with pasta & mushrooms Nutrition Large 480–550g: (Calories 422 | Protein 42g | Fat 12g | Carbs 36g)

Week Three

1. Monday Lunch: Spicy South-Western Two Bean Salad with Sesame-Crusted Chicken Strips, Leafy Greens, and Quinoa Nutrition Large 480–550g: (Calories 454 | Protein 39g | Fat 17g | Carbs 36g)
2. Monday Dinner: Sheet Pan Italian Sausage Shakshuka with Roasted Peppers & Brown Rice Nutrition Large 480–550g: (Calories 497 | Protein 36g | Fat 22g | Carbs 39g)
3. Tuesday Lunch: Chicken Yakitori Skewers with a Small Baked Sweet Potato, & 1 tbsp Cream Cheese Nutrition Large 480–550g: (Calories 448 | Protein 41g | Fat 17g | Carbs 34g)
4. Tuesday Dinner: Tamari-Ginger Meatball & Tomato-Brinjal Casserole with Sweet Potato Nutrition Large 480–550g: (Calories 475 | Protein 39g | Fat 19g | Carbs 36g)
5. Wednesday Lunch: Sticky Honey-Mustard Chicken Thighs with 80g White Basmati Rice & Roasted Zucchini Nutrition Large 480–550g: (Calories 487 | Protein 45g | Fat 17g | Carbs 39g)
6. Wednesday Dinner: Honey-garlic & chili minced beef with rice noodles Nutrition Large 480–550g: (Calories 564 | Protein 39g | Fat 22g | Carbs 53g)
7. Thursday Lunch: Buffalo chicken and brown rice bowl Nutrition Large 480–550g: (Calories 631 | Protein 49g | Fat 23g | Carbs 57g)
8. Thursday Dinner: Tuna and brown rice poke bowl Nutrition Large 480–550g: (Calories 499 | Protein 39g | Fat 14g | Carbs 53g)
9. Friday Lunch: Thai peanut satay chicken and sweet potato curry Nutrition Large 480–550g: (Calories 548 | Protein 35g | Fat 19g | Carbs 59g)
10. Friday Dinner: Mediterranean chickpea and sausage tray-bake Nutrition Large 480–550g: (Calories 502 | Protein 28g | Fat 22g | Carbs 49g)

Week Four

1. Monday Lunch: Lean grilled Pesto Chicken Quesadilla Nutrition Large 480–550g: (Calories 570 | Protein 52g | Fat 22g | Carbs 42g)
2. Monday Dinner: Keto Almond-crusted Chicken Schnitzel with Sweet Potato Fries Nutrition Large 480–550g: (Calories 524 | Protein 32g | Fat 24g | Carbs 45g)
3. Tuesday Lunch: Lean Parmesan-crusted Fish Cakes with Sweet Potato Mash Nutrition Large 480–550g: (Calories 586 | Protein 53g | Fat 22g | Carbs 45g)
4. Tuesday Dinner: One-pan Chicken and Mushroom Stew with Couscous, and topped with roasted BBQ Chickpeas Nutrition Large 480–550g: (Calories 604 | Protein 46g | Fat 20g | Carbs 59g)
5. Wednesday Lunch: Spiced Chickpea & Chicken Stuffed Sweet Potato Nutrition Large 480–550g: (Calories 560 | Protein 55g | Fat 17g | Carbs 48g)
6. Wednesday Dinner: Spicy Shrimp Poke Bowl Nutrition Large 480–550g: (Calories 588 | Protein 56g | Fat 18g | Carbs 50g)
7. Thursday Lunch: Asian-Inspired Chicken Salad Nutrition Large 480–550g: (Calories 532 | Protein 59g | Fat 16g | Carbs 39g)
8. Thursday Dinner: Peanut satay chicken with Basmati Rice Nutrition Large 480–550g: (Calories 699 | Protein 38g | Fat 20g | Carbs 91g)
9. Friday Lunch: Parma chicken melt Nutrition Large 480–550g: (Calories 364 | Protein 45g | Fat 16g | Carbs 11g)
10. Friday Dinner: Golden red lentil & sweet potato dhal Nutrition Large 480–550g: (Calories 461 | Protein 27g | Fat 12g | Carbs 62g)