Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Breakfast

Raisin Toast with

banana and
protein shake
(400cal)
Latte on Skim
(86cal)

Protein First Cereal

w/Skim Milk and
Banana (350cal)
Raisin Toast
(150cal)
Latte on Skim
(86cal)

4 weetbix with
milk, banana and
honey (390 cal)
Latte on Skim
(86cal)

2x Slices
Wholegrain Toast,
2x Poached Eggs,
Avocado
(350 Cal)
Latte on Skim
(86cal)

Greek Yoghurt with

Chia Seeds, Mixed
Berries, Honey and
20g Muesli
(340 Cal)
Latte on Skim
(86cal)

Wholegrain Wrap
with 2x Egg
Scrambled and 2x
Slices Shoulder
Bacon (360 Cal)
LARGE Latte on
Skim (150cal)

Morning Tea

Apple (100Cal)
Carmens Muesli
Bar (250cal)

Nutella w/ 2x
Slices Wholegrain
Toast
(240 Cal)
Carmens Muesli
Bar(250cal)

Quest Protein Bar

(200 Cal)
Apple w/1TB
peanut Butter (150
cal)

Nutella w/2x Slices

Wholegrain Toast
(240 Cal)
Carmens Muesli
Bar (250cal)

Lunch

200g Grilled
Chicken with
Greens Mix, 8g
Walnuts and 25g
Tasty Cheese
(390 Cal)

200g Boiled Potato

with Skin on, filled
with 100g Mince,
125g Bolognaise
Sauce
(300 Cal)

Grilled Portugese
Chicken with Salad
Greens, Tomato
and Mayonnaise
on Wholegrain Roll
(420 Cal)

Cheesy Vegetable
Bake with 150g
Turkey Breast
(300 Cal)

200g Grilled
Chicken, 1C Mixed
Salad Greens, 25g
Tasty Cheese
(340 Cal)

Zucchini Slice (2x

Servings) with Side
Green Salad
(280 Cal)

Afternoon Tea

Protein Shake with

two slices of
wholegrain toast
with Jam (331 cal)

13g Popcorn
(60Cal)
Nutella 20g
(125 Cal)
Apple w/1TB
Peanut Butter (150
cal)
150g Grilled Lamb
Steak with Salad
Greens, Red
Capsicum and
1/2C Cooked
Quinoa
(310 Cal)
Quest Protein Bar
(200 Cal)

2x Slices
Wholegrain toast,
Roast Tomato, 2x
Slices Shoulder
Bacon, 2x Poached
Eggs (380 Cal)
Latte on Skim
(86cal)
26g Popcorn
(120 Cal)

Apple with Peanut

Butter (150 Cal)
Protein Shake
(110 Cal)

1.5 Row Rice

Crackers w/ 1x40g
Tub Sweet Chilli
Philly
(220 Cal)

Apple with 1tsp

Peanut Butter
(150 Cal)
Bulla Crackers and
Cottage Cheese
(180cal)

Protein Shake
(110 Cal)
Carmens Muesli
Bar (250 cal)

Carmens Muesli
Bar (250)
Fine Fettle Sweet
Corn Flats & Salsa
(100)

Dinner

Grilled Lamb Steak

(150g) with 1C
mixed Vegetables
and 100g Sweet
Potato Mash
(350 Cal)

Loaded Spag Bol

(1C Cooked
Spaghetti, 100g
Mince, 1C Mixed
Vege,
125g Sauce)
(410 Cal)

Cheesy Vegetable
Bake with Turkey
Breast (150g) and
100g Sweet potato
(400 Cal)

150g Grilled
Chicken w/ Gravy,
1C Mixed
Vegetables and
Sweet Potato Mash
(300 Cal)

2x Sausage, 100g
Mashed Potato,
Gravy, 1C Mixed
Vegetables
(500 Cal)

Roast Lamb (200g)

with Roasted
Pumpkin, Roast
Potato and 1C
Mixed Vegetables
(420 Cal)

Dessert

Coffee with Lindt

Ball / Freddo Frog
(160 Cal)

Coffee with Lindt

Ball / Freddo Frog
(160cal)

200g Grilled
Chicken w/
Portugese
Seasoning, 1C
Mixed Vegetables
and Oven Baked
Chips
(370 Cal)
Coffee with Lindt
Ball / Freddo Frog
(160cal)

Coffee with Lindt

Ball / Freddo Frog
(160cal)

Coffee with Lindt

Ball / Freddo Frog
(160cal)

2 Scoop Vanilla Ice

Cream with Oven
Baked Apple &
Cinnamon
(220 Cal)

1x Chocolate
Paddle Pop with 1
Punnet
Strawberries
(120 Cal)

Greek Yoghurt with

Mixed Berries and
honey
(200 Cal)
Protein Shake
(110)

Total:

2067

2001

2056

1986

2006

2006

1990