Day 14 – Small Plan
Breakfast:
Protein Pancakes
Calories 350 | Protein 27g | Fat 11g | Carbs 30g
Lunch:
Grilled Fish with Sweet Potato Mash & Greens
Calories 410 | Protein 38g | Fat 14g | Carbs 28g
Dinner:
Teriyaki Beef & 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 toasted Seeds
Calories 400 | Protein 37g | Fat 13g | Carbs 25g
Dinner:
Baked Chicken with Vegetables & Sweet Potato
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, & 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 Greens & 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:
Banana & Spinach Protein Smoothie
Calories 335 | Protein 27g | Fat 9g | Carbs 30g
Lunch:
Grilled Chicken with Brown Rice, Mediterranean Vegetables & Tzatziki
Calories 405 | Protein 38g | Fat 12g | Carbs 27g
Dinner:
Juicy Meatballs with Homemade 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:
Protein-packed Oats with Almond Crunch
Calories 340 | Protein 26g | Fat 11g | Carbs 30g
Lunch:
Grilled Chicken Breast with Basmati Rice & mixed Vegetables
Calories 410 | Protein 38g | Fat 13g | Carbs 28g
Dinner:
Spiced Chicken Patty 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 & Baby Tomatoes
Calories 335 | Protein 28g | Fat 10g | Carbs 25g
Lunch:
Chicken Pasta Salad with Lemon & Herb Dressing
Calories 400 | Protein 37g | Fat 14g | Carbs 24g
Dinner:
Stir-fried Beef with Greens & 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:
Protein Overnight Oats with Berries
Calories 340 | Protein 26g | Fat 10g | Carbs 32g
Lunch:
Grilled Steak with Sweet Potato, Peppers and a Mustard Vinaigrette
Calories 410 | Protein 39g | Fat 14g | Carbs 27g
Dinner:
Chicken Stir-fry with Mixed Vegetables & 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 toasted Seeds
Calories 400 | Protein 37g | Fat 13g | Carbs 25g
Dinner:
Pumpkin Chicken Chilli
Calories 253 | Protein 24g | Fat 12g | Carbs 14g
Daily Total: Calories ~1035 | Protein 94g | Fat 34g | Carbs 71g
Day 22 – Small Plan
Breakfast:
Baked Apple Pie Oats
Calories 351 | Protein 38g | Fat 8g | Carbs 32g
Lunch:
Greek-style Chicken Roulade with Sun-Dried Tomato & Spinach
Calories 376 | Protein 35g | Fat 13g | Carbs 33g
Dinner:
One-Pan Lean Beef Steak with sautéed Green Beans
Calories 281 | Protein 28g | Fat 13g | Carbs 13g
Daily Total: Calories ~1045 | Protein 93g | Fat 33g | Carbs 80g
Day 23 – Small Plan
Breakfast:
Peanut Butter & Banana Protein Pancakes
Calories 410 | Protein 35g | Fat 14g | Carbs 48g
Lunch:
Mediterranean Butternut Bowl with Grilled Lemon Chicken
Calories 356 | Protein 36g | Fat 12g | Carbs 26g
Dinner:
Lean Beef Burger Patty with sautéed Baby Spinach & Red Onions
Calories 230 | Protein 30g | Fat 10g | Carbs 5g
Daily Total: Calories ~1045 | Protein 94g | Fat 35g | Carbs 73g
Day 24 – Small Plan
Breakfast:
Vanilla & Cinnamon Oat-quinoa Porridge
Calories 368 | Protein 26g | Fat 9g | Carbs 33g
Lunch:
South-western Pulled Chicken Bowl with Coriander Lime Slaw
Calories 412 | Protein 38g | Fat 14g | Carbs 27g
Dinner:
Lean Chicken Spaghetti Bolognese
Calories 298 | Protein 31g | Fat 7g | Carbs 21g
Daily Total: Calories ~1035 | Protein 93g | Fat 34g | Carbs 77g
Day 25 – Small Plan
Breakfast:
Breakfast:
Protein-packed Chocolate Muffins with Almond Butter
Calories 390 | Protein 30g | Fat 14g | Carbs 28g
Lunch:
Oven-roasted Cajun Chicken with Broccoli & Pumpkin Mash
Calories 374 | Protein 36g | Fat 11g | Carbs 22g
Dinner:
Creamy Coconut Chickpea & Greens Stew
Calories 296 | Protein 24g | Fat 10g | Carbs 24g
Daily Total: Calories ~1050 | Protein 94g | Fat 35g | Carbs 77g
Day 26 – Small Plan
Breakfast:
Protein Banana Bread
Calories 342 | Protein 25g | Fat 10g | Carbs 30g
Lunch:
Lemon Fish Fillet with grilled Vegetables & Sweet Potato
Calories 398 | Protein 34g | Fat 12g | Carbs 28g
Dinner:
Beef & Mushroom Cabbage Cups with Ginger–sesame Dressing
Calories 286 | Protein 30g | Fat 9g | Carbs 15g
Daily Total: Calories ~1040 | Protein 95g | Fat 32g | Carbs 74g
Day 27 – Small Plan
Protein Yoghurt with Almond Butter & Seeds
Calories 352 | Protein 26g | Fat 13g | Carbs 24g
Lunch:
Baked Falafels with warm Vegetable Salad & Lemon-herb Potatoes
Calories 390 | Protein 35g | Fat 11g | Carbs 27g
Dinner:
Chicken Courgetti Stir-fry with Balsamic Reduction
Calories 296 | Protein 28g | Fat 9g | Carbs 21g
Daily Total: Calories ~1040 | Protein 93g | Fat 35g | Carbs 75g
Day 28 – Small Plan
Breakfast:
Peanut Butter & Banana Protein Pancakes
Calories 410 | Protein 35g | Fat 14g | Carbs 48g
Lunch:
Bun-less Burger with Sweet Potato Fries
Calories 410 | Protein 36g | Fat 14g | Carbs 28g
Dinner:
Creamy Coconut Chickpea & Greens Stew
Calories 296 | Protein 24g | Fat 10g | Carbs 24g
Daily Total: Calories ~1040 | Protein 93g | Fat 33g | Carbs 77g
