Day 14 – Small Plan
Breakfast:
Banana Protein Pancakes with Blueberries
Calories 350 | Protein 27g | Fat 11g | Carbs 30g
Lunch:
Grilled Fish Fillet with Sweet Potato Mash & Greens
Calories 410 | Protein 38g | Fat 14g | Carbs 28g
Dinner:
Tender Teriyaki Beef Strips & Vegetable Stir-fry with Brown Rice
Calories 290 | Protein 29g | Fat 9g | Carbs 24g
Daily Total: Calories ~1050 | Protein 94g | Fat 34g | Carbs 82g
Day 15 – Small Plan
Breakfast:
Protein Overnight Oats with Berries
Calories 340 | Protein 26g | Fat 10g | Carbs 32g
Lunch:
Chicken Caesar Salad with Parmesan & toasted Seeds
Calories 400 | Protein 37g | Fat 13g | Carbs 25g
Dinner:
Baked Fish Fillet with Roasted Vegetables & Quinoa
Calories 295 | Protein 28g | Fat 9g | Carbs 22g
Daily Total: Calories ~1035 | Protein 91g | Fat 32g | Carbs 79g
Day 16 – Small Plan
Breakfast:
Greek Yoghurt with Honey, Pecans & Homemade Granola
Calories 345 | Protein 28g | Fat 12g | Carbs 25g
Lunch:
Bun-less Burger with Sweet Potato Fries
Calories 410 | Protein 36g | Fat 14g | Carbs 28g
Dinner:
Stir-fried Chicken with Broccoli & Brown Rice
Calories 290 | Protein 30g | Fat 8g | Carbs 22g
Daily Total: Calories ~1045 | Protein 94g | Fat 34g | Carbs 75g
Day 17 – Small Plan
Breakfast:
Protein Smoothie with Spinach & Banana
Calories 335 | Protein 27g | Fat 9g | Carbs 30g
Lunch:
Grilled Chicken with Mediterranean Vegetables & Hummus
Calories 405 | Protein 38g | Fat 12g | Carbs 27g
Dinner:
Meatballs with Tomato Sauce & Zucchini Noodles
Calories 285 | Protein 29g | Fat 8g | Carbs 18g
Daily Total: Calories ~1025 | Protein 94g | Fat 29g | Carbs 75g
Day 18 – Small Plan
Breakfast:
Porridge with Whey Protein, Chopped Almonds & Strawberries
Calories 340 | Protein 26g | Fat 11g | Carbs 30g
Lunch:
Grilled Chicken Breast with Couscous & Roasted Vegetables
Calories 410 | Protein 38g | Fat 13g | Carbs 28g
Dinner:
Baked Cod with Green Beans & Sweet Potato Mash
Calories 295 | Protein 28g | Fat 9g | Carbs 22g
Daily Total: Calories ~1045 | Protein 92g | Fat 33g | Carbs 80g
Day 19 – Small Plan
Breakfast:
Egg White Omelette with Spinach & Feta Cheese
Calories 335 | Protein 28g | Fat 10g | Carbs 25g
Lunch:
Turkey Salad with Mixed Greens, Cherry Tomatoes & Avocado
Calories 400 | Protein 37g | Fat 14g | Carbs 24g
Dinner:
Stir-Fried Beef with Broccoli & Brown Rice
Calories 290 | Protein 29g | Fat 9g | Carbs 23g
Daily Total: Calories ~1025 | Protein 94g | Fat 33g | Carbs 72g
Day 20 – Small Plan
Breakfast:
Chia Seed Pudding with Protein Powder & Blueberries
Calories 345 | Protein 27g | Fat 12g | Carbs 28g
Lunch:
Grilled Salmon with Quinoa & Steamed Asparagus
Calories 410 | Protein 39g | Fat 14g | Carbs 27g
Dinner:
Chicken Stir Fry with Mixed Peppers & Brown Rice
Calories 295 | Protein 28g | Fat 8g | Carbs 22g
Daily Total: Calories ~1050 | Protein 94g | Fat 34g | Carbs 77g
Day 21 – Small Plan
Breakfast:
Greek Yoghurt with Mixed Nuts & Honey
Calories 340 | Protein 27g | Fat 12g | Carbs 26g
Lunch:
Chicken Caesar Salad with Wholegrain Croutons
Calories 405 | Protein 38g | Fat 13g | Carbs 25g
Dinner:
Baked Turkey Breast with Roasted Vegetables & Quinoa
Calories 290 | Protein 29g | Fat 9g | Carbs 20g
Daily Total: Calories ~1035 | Protein 94g | Fat 34g | Carbs 71g
Day 22 – Small Plan
Breakfast:
Oats with Skimmed Milk, Walnuts & Raspberries
Calories 335 | Protein 26g | Fat 11g | Carbs 29g
Lunch:
Grilled Chicken Salad with Mixed Leaves & Cherry Tomatoes
Calories 410 | Protein 38g | Fat 13g | Carbs 27g
Dinner:
Pan-Seared Tilapia with Steamed Broccoli & Brown Rice
Calories 300 | Protein 29g | Fat 9g | Carbs 24g
Daily Total: Calories ~1045 | Protein 93g | Fat 33g | Carbs 80g
Day 23 – Small Plan
Breakfast:
Scrambled Eggs with Mushrooms & Wholegrain Toast
Calories 340 | Protein 27g | Fat 12g | Carbs 25g
Lunch:
Beef Stir Fry with Vegetables & Quinoa
Calories 410 | Protein 39g | Fat 14g | Carbs 26g
Dinner:
Grilled Chicken with Sweet Potato & Green Beans
Calories 295 | Protein 28g | Fat 9g | Carbs 22g
Daily Total: Calories ~1045 | Protein 94g | Fat 35g | Carbs 73g
Day 24 – Small Plan
Breakfast:
Greek Yoghurt with Chia Seeds & Blueberries
Calories 340 | Protein 27g | Fat 12g | Carbs 27g
Lunch:
Turkey Wrap with Lettuce, Tomato & Wholegrain Tortilla
Calories 400 | Protein 38g | Fat 13g | Carbs 26g
Dinner:
Baked Cod with Roasted Vegetables & Couscous
Calories 295 | Protein 28g | Fat 9g | Carbs 24g
Daily Total: Calories ~1035 | Protein 93g | Fat 34g | Carbs 77g
Day 25 – Small Plan
Breakfast:
Porridge with Protein Powder, Almond Butter & Banana
Calories 345 | Protein 27g | Fat 12g | Carbs 30g
Lunch:
Grilled Salmon Salad with Mixed Greens & Avocado
Calories 410 | Protein 39g | Fat 14g | Carbs 25g
Dinner:
Chicken Stir Fry with Broccoli & Brown Rice
Calories 295 | Protein 28g | Fat 9g | Carbs 22g
Daily Total: Calories ~1050 | Protein 94g | Fat 35g | Carbs 77g
Day 26 – Small Plan
Breakfast:
Egg White Omelette with Spinach & Feta Cheese
Calories 335 | Protein 28g | Fat 10g | Carbs 25g
Lunch:
Grilled Chicken with Sweet Potato Mash & Green Beans
Calories 410 | Protein 38g | Fat 13g | Carbs 27g
Dinner:
Baked Tilapia with Roasted Vegetables & Quinoa
Calories 295 | Protein 29g | Fat 9g | Carbs 22g
Daily Total: Calories ~1040 | Protein 95g | Fat 32g | Carbs 74g
Day 27 – Small Plan
Breakfast:
Chia Seed Pudding with Protein Powder & Mixed Berries
Calories 340 | Protein 26g | Fat 12g | Carbs 28g
Lunch:
Turkey Salad with Mixed Greens, Cherry Tomatoes & Avocado
Calories 405 | Protein 38g | Fat 14g | Carbs 24g
Dinner:
Grilled Beef with Steamed Broccoli & Brown Rice
Calories 295 | Protein 29g | Fat 9g | Carbs 23g
Daily Total: Calories ~1040 | Protein 93g | Fat 35g | Carbs 75g
Day 28 – Small Plan
Breakfast:
Oats with Whey Protein, Walnuts & Strawberries
Calories 335 | Protein 26g | Fat 11g | Carbs 30g
Lunch:
Grilled Chicken Caesar Salad with Wholegrain Croutons
Calories 410 | Protein 38g | Fat 13g | Carbs 25g
Dinner:
Baked Salmon with Roasted Vegetables & Quinoa
Calories 295 | Protein 29g | Fat 9g | Carbs 22g
Daily Total: Calories ~1040 | Protein 93g | Fat 33g | Carbs 77g
