Small

 

Week One

1. Monday Lunch: Sticky chicken with brown rice Nutrition Small 350g: (Calories 396 | Protein 54g | Fat 4g | Carbs 36g)
2. Monday Dinner: Bun-less cheddar cheese beef burger with caramelised onions, and crispy zucchini fries Nutrition Small 350g: (Calories 314 | Protein 28g | Fat 19g | Carbs 10g)
3. Tuesday Lunch: Coconut Thai butter chicken with cauliflower ‘rice’ Nutrition Small 350g: (Calories 352 | Protein 61g | Fat 4g | Carbs 18g)
4. Tuesday Dinner: Tomato ragu zucchini noodle bolognese Nutrition Small 350g: (Calories 275 | Protein 29g | Fat 11g | Carbs 15g)
5. Wednesday Lunch: Lean girl fried chicken with sweet potato fries Nutrition Small 350g: (Calories 415 | Protein 41g | Fat 11g | Carbs 38g)
6. Wednesday Dinner: Cajun chicken zucchini boats Nutrition Small: 2 Boats: (Calories 284 | Protein 32g | Fat 12g | Carbs 10g)
7. Thursday Lunch: Lazy lasagne chicken with cauliflower fried ‘rice’ Nutrition Small 350g: (Calories 357 | Protein 45g | Fat 17g | Carbs 6g)
8. Thursday Dinner: Pan-seared steak with a creamy mushroom sauce and parmesan-crusted zucchini fries Nutrition Small 350g: (Calories 422 | Protein 36g | Fat 22g | Carbs 20g)
9. Friday Lunch: Crust-less quiche Lorraine Nutrition Small: One Triangle Slice: (Calories 300 | Protein 24g | Fat 20g | Carbs 6g)
10. Friday Dinner: Lemon piccata chicken breast with sweet potato mash Nutrition Small 350g: (Calories 437 | Protein 45g | Fat 17g | Carbs 26g)

 

Week Two

1. Monday Lunch: Tuna toasted pita with sesame slaw and roasted pumpkin Nutrition Small 350g: (Calories 387 | Protein 36g | Fat 9g | Carbs 40g)
2. Monday Dinner: Chicken a La queen with brown rice Nutrition Small 350g: (Calories 386 | Protein 41g | Fat 8g | Carbs 36g)
3. Tuesday Lunch: Hungry girl protein-packed bowl with brown rice Nutrition Small 350g: (Calories 336 | Protein 26g | Fat 7g | Carbs 41g)
4. Tuesday Dinner: Vegetable and feta omelette with chicken, pesto, and rye toast Nutrition Small 350g: (Calories 350 | Protein 26g | Fat 14g | Carbs 29g)
5. Wednesday Lunch: Garlic-butter mushroom steak with roasted pumpkin and mixed stir-fried vegetables Nutrition Small 350g: (Calories 292 | Protein 24g | Fat 12g | Carbs 22g)
6. Wednesday Dinner: The juicy mince and mozzarella zucchini-layered ‘lasagne’ Nutrition Small 350g: (Calories 405 | Protein 45g | Fat 14g | Carbs 25g)
7. Thursday Lunch: Hawaiian pineapple-chicken rice paper rolls Nutrition Small 350g: (Calories 415 | Protein 47g | Fat 14g | Carbs 25g)
8. Thursday Dinner: Barbeque chicken and cranberry quinoa bowl Nutrition Small 350g: (Calories 319 | Protein 17g | Fat 8g | Carbs 45g)
9. Friday Lunch: Thai chicken meatballs and zucchini noodles Nutrition Small 350g: (Calories 401 | Protein 44g | Fat 13g | Carbs 27g)
10. Friday Dinner: Maple mushroom rice noodles with roasted pumpkin seeds Nutrition Small 350g: (Calories 392 | Protein 17g | Fat 12g | Carbs 54g)

 

Week Three

1. Monday Lunch: Loaded burger bowl with sweet potato fries Nutrition Small 350g: (Calories 387 | Protein 28g | Fat 13g | Carbs 40g)
2. Monday Dinner: Chicken and grain buddha bowl Nutrition Small 350g: (Calories 411 | Protein 48g | Fat 3g | Carbs 48g)
3. Tuesday Lunch: Low-carb Mexican chipotle steak wrap with cheddar cheese Nutrition Small 350g: (Calories 412 | Protein 37g | Fat 16g | Carbs 31g)
4. Tuesday Dinner: Crispy fish cakes with crispy zucchini fries Nutrition Small 350g: (Calories 297 | Protein 34g | Fat 5g | Carbs 29g)
5. Wednesday Lunch: Whole 30 harvest chicken bowl with roasted pumpkin Nutrition Small 350g: (Calories 322 | Protein 43g | Fat 3g | Carbs 3g)
6. Wednesday Dinner: Mexican veg-fried ‘rice’ Nutrition Small 350g: (Calories 344 | Protein 37g | Fat 10g | Carbs 27g)
7. Thursday Lunch: Parmesan-crusted white fish fillet with sweet potato mash Nutrition Small 350g: (Calories 375 | Protein 34g | Fat 19g | Carbs 18g)
8. Thursday Dinner: Tomato ragu meatballs and zucchini noodles Nutrition Small 350g: (Calories 341 | Protein 29g | Fat 7g | Carbs 41g)
9. Friday Lunch: Lentil and sweet potato dhal Nutrition Small 350g: Calories 351 | Protein 16g | Fat 9g | Carbs 52g)
10. Friday Dinner: Bang bang chicken cups Nutrition Small 350g: (Calories 374 | Protein 37g | Fat 24g | Carbs 4g)

Week Four

1. Monday Lunch: Thai-style chicken fried rice Nutrition Small 350g: (Calories 436 | Protein 36g | Fat 12g | Carbs 46g)
2. Monday Dinner: Classic beef bolognese moussaka with zucchini ‘sheets’ Nutrition Small 350g: (Calories 348 | Protein 33g | Fat 12g | Carbs 27g)
3. Tuesday Lunch: Greek chicken pasta salad Nutrition Small 350g: (Calories 425 | Protein 31g | Fat 13g | Carbs 46g)
4. Tuesday Dinner: Chickpea and butternut tagine with couscous Nutrition Small 350g: (Calories 364 | Protein 16g | Fat 12g | Carbs 48g)
5. Wednesday Lunch: Pesto chicken and pumpkin lasagne Nutrition Small 350g: (Calories 403 | Protein 25g | Fat 15g | Carbs 42g)
6. Wednesday Dinner: Japanese beef mince stir-fry Nutrition Small 350g: (Calories 376 | Protein 32g | Fat 13g | Carbs 32g)
7. Thursday Lunch: Lemon-chicken and quinoa buddha bowl with leafy greens Nutrition Small 350g: (Calories 440 | Protein 28g | Fat 12g | Carbs 45g) 
8. Thursday Dinner: Peppered steak with ratatouille vegetable bake, and brown rice (Calories 438 | Protein 36g | Fat 14g | Carbs 42g)
9. Friday Lunch: Thai sticky beef noodles Nutrition Small 350g: (Calories 420 | Protein 30g | Fat 12g | Carbs 48g)
10. Friday Dinner: Healthy chicken risotto with mushrooms and parmesan cheese Nutrition Small 350g: (Calories 432 | Protein 25g | Fat 12g | Carbs 56g)

____________________________

Large

 

Week One

1. Monday Lunch: Sticky air fryer chicken with brown rice Nutrition Large 550g: (Calories 505 | Protein 68g | Fat 9g | Carbs 48g)
2. Monday Dinner: Bun-less cheddar cheese beef burger with caramelised onions, and crispy zucchini fries Nutrition Large 550g: Calories 447 | Protein 44g | Fat 23g | Carbs 16g)
3. Tuesday Lunch: Coconut Thai butter chicken with cauliflower ‘rice’ Nutrition Large 550g: (Calories 470 | Protein 69g | Fat 10g | Carbs 26g)
4. Tuesday Dinner: Tomato ragu zucchini noodle bolognese Nutrition Large 550g: (Calories 395 | Protein 33g | Fat 19g | Carbs 23g)
5. Wednesday Lunch: Lean girl fried chicken with sweet potato fries Nutrition Large 550g: (Calories 541 | Protein 60g | Fat 13g | Carbs 46g)
6. Wednesday Dinner: Cajun chicken zucchini boats Nutrition Large 550g:  (Calories 408 | Protein 48g | Fat 16g | Carbs 18g)
7. Thursday Lunch: Lazy lasagne chicken with cauliflower fried ‘rice’ Nutrition Large 550g: (Calories 491 | Protein 57g | Fat 23g | Carbs 14g)
8. Thursday Dinner: Pan-seared steak with a mushroom sauce and parmesan-crusted zucchini fries Nutrition Large 550g: (Calories 422 | Protein 36g | Fat 22g | Carbs 20g)
9. Friday Lunch: Crust-less quiche Lorraine Nutrition Large 550g: (Calories 417 | Protein 32g | Fat 25g | Carbs 16g)
10. Friday Dinner: Lemon piccata chicken with sweet potato mash Nutrition Large 550g: (Calories 528 | Protein 53g | Fat 20g | Carbs 34g)

Week Two

1. Monday Lunch: Tuna toasted pita with sesame slaw and roasted pumpkin Nutrition Large 550g: (Calories 471 | Protein 45g | Fat 11g | Carbs 48g)
2. Monday Dinner: Chicken a La queen with brown rice Nutrition Large 550g: (Calories 513 | Protein 48g | Fat 13g | Carbs 51g)
3. Tuesday Lunch: Hungry-girl protein-packed bowl with brown rice Nutrition Large 550g: (Calories 435 | Protein 34g | Fat 11g | Carbs 50g)
4. Tuesday Dinner: Vegetable and feta omelette with chicken, pesto, and rye toast Nutrition Large 550g: (Calories 425 | Protein 33g | Fat 17g | Carb 35g)
5. Wednesday Lunch: Garlic-butter mushroom steak with roasted pumpkin and mixed stir-fried vegetables Nutrition Large 550g: (Calories 391 | Protein 36g | Fat 15g | Carbs 28g)
6. Wednesday Dinner: The juicy mince and mozzarella zucchini-layered ‘lasagne’ Nutrition Large 550g: (Calories 512 | Protein 53g | Fat 20g | Carbs 30g)
7. Thursday Lunch: Hawaiian pineapple-chicken rice paper rolls Nutrition Large 550g: (Calories 522 | Protein 56g | Fat 18g | Carbs 34g)
8. Thursday Dinner: Barbeque chicken and cranberry quinoa bowl Nutrition Large 550g: (Calories 446 | Protein 29g | Fat 14g | Carbs 51g)
9. Friday Lunch: Thai chicken meatballs and zucchini noodles Nutrition Large 550g: (Calories 504 | Protein 60g | Fat 16g | Carbs 30g)
10. Friday Dinner: Maple mushroom rice noodles with roasted pumpkin seeds Nutrition Large 550g: (Calories 493 | Protein 23g | Fat 17g | Carbs 62g)

 

Week Three

1. Monday Lunch: Loaded burger bowl with sweet potato fries Nutrition Large 550g: (Calories 481 | Protein 36g | Fat 17g | Carbs 46g)
2. Monday Dinner: Chicken and grain salad Nutrition Large 550g: (Calories 537 | Protein 54g | Fat 9g | Carbs 60g)
3. Tuesday Lunch: Low-carb Mexican chipotle steak wrap with cheddar cheese Nutrition Large 550g: (Calories 491 | Protein 42g | Fat 19g | Carbs 40g)
4. Tuesday Dinner: Crispy fish cakes with zucchini fries Nutrition Large 550g: Calories 403 | Protein 40g | Fat 11g | Carbs 36g)
5. Wednesday Lunch: Whole 30 harvest chicken salad with roasted pumpkin Nutrition Large 550g: (Calories 472 | Protein 43g | Fat 12g | Carbs 41g)
6. Wednesday Dinner: Mexican veg-fried ‘rice’ Nutrition Large 550g: (Calories 421 | Protein 44g | Fat 13g | Carbs 32g)
7. Thursday Lunch: Parmesan-crusted hake fillet with sweet potato mash Nutrition Large 550g: (Calories 475 | Protein 41g | Fat 23g | Carbs 26g)
8. Thursday Dinner: Tomato ragu meatballs and zucchini noodles Nutrition Large 550g: (Calories 458 | Protein 36g | Fat 14g | Carbs 47g)
9. Friday Lunch: Lentil, and sweet potato dhal Nutrition Large 550g: (Calories 440 | Protein 22g | Fat 12g | Carbs 61g)
10. Friday Dinner: Bang bang chicken cups Nutrition Large 550g: (Calories 485 | Protein 48g | Fat 29g | Carbs 8g)

 

Week Four

1. Monday Lunch: Thai-style chicken fried ‘rice’ Nutrition Large 550g: (Calories 600 | Protein 56g | Fat 16g | Carbs 58g)
2. Monday Dinner: Classic beef bolognese moussaka with zucchini ‘sheets’ Nutrition Large 550g: (Calories 502 | Protein 51g | Fat 12g | Carbs 34g)
3. Tuesday Lunch: Greek chicken pasta salad Nutrition Large 550g: (Calories 540 | Protein 48g | Fat 16g | Carbs 51g)
4. Tuesday Dinner: Chickpea and butternut tagine with couscous Nutrition Large 550g: (Calories 504 | Protein 26g | Fat 16g | Carbs 64g)
5. Wednesday Lunch: Pesto chicken and pumpkin lasagne Nutrition Large 550g:  (Calories 526 | Protein 42g | Fat 18g | Carbs 49g)
6. Wednesday Dinner: Japanese beef mince stir-fry Nutrition Large 550g: Calories 540 | Protein 54g | Fat 20g | Carbs 36g |
7. Thursday Lunch: Lemon-chicken and quinoa buddha bowl with leafy greens Nutrition Large 550g: (Calories 603 | Protein 49g | Fat 15g | Carbs 68g) 
8. Thursday Dinner: Peppered steak with ratatouille vegetable bake, and brown rice Nutrition Large 550g: (Calories 630 | Protein 54g | Fat 18g | Carbs 63g)
9. Friday Lunch: Thai sticky beef noodles Nutrition Large 550g: (Calories 582 | Protein 45g | Fat 18g | Carbs 60g)
10. Friday Dinner: Healthy chicken risotto with mushrooms and parmesan cheese Nutrition Large 550g: (Calories 594 | Protein 38g | Fat 18g | Carbs 70g)