Breakfast 3-egg-white omelette filled with 75g chopped mixed peppers and a handful of spinach
Snack mid-morning 100g chicken with ½ red pepper, sliced
Lunch 1 grilled chicken breast, a salad with mixed leaves, red peppers and green beans and ¼ tbsp olive oil
Snack mid-afternoon 100g turkey breast with ¼ cucumber, sliced
Dinner 100g grilled chicken breast with unlimited steamed broccoli
DAY 2
Breakfast 1 baked chicken breast with a handful of kale, steamed or stir-fried
Snack mid-morning 100g turkey breast and ½ green pepper, sliced
Lunch 1 grilled or baked haddock fillet with a mixed green salad, drizzled with ½ tbsp walnut oil
Snack mid-afternoon 100g turkey breast with 75g raw or steamed broccoli
Dinner 1 salmon steak with chopped fresh dill and steamed green beans
DAY 3
Breakfast 4-6 scallops (or other white fish) pan-fried, with steamed asparagus
Snack mid-morning100g chicken breast with ½ yellow pepper, sliced
Lunch1 grilled chicken breast with garden salad and ½ tbsp macadamia oil
Snack mid-afternoon100g turkey slices with ¼ avocado
Dinner 1 grilled lamb steak (or 2 cutlets); steamed broccoli and spinach
DAY 4
Breakfast 3 scrambled eggs (1 whole egg and 2 egg whites) with grilled tomatoes and green beans
Snack mid-morning 100g turkey slices with ¼ cucumber, sliced
Lunch 150g baked cod fillet with salad, including tomato and baby spinach, dressed with ½ tbsp flaxseed oil
Snack mid-afternoon 100g chicken breast with ½ grilled courgette
Dinner 100g chicken breast stir-fry made with ½ tsp coconut oil and selection of green vegetables
DAY 5
Breakfast 200g turkey breast with ¼ avocado and ¼ cucumber, sliced
Snack mid-morning 2 hard-boiled eggs with ½ red pepper, sliced
Lunch150g grilled prawns with a green salad and tomatoes, drizzled with ½ tbsp pumpkin seed oil
Snack mid-afternoon 100g turkey breast with 5 almonds
Dinner 100g chicken breast with a portion of steamed broccoli
DAY 6
Breakfast 1 grilled haddock fillet with roasted peppers and courgettes
Snack mid-morning 100g chicken with 1 tomato, sliced
Lunch 150g turkey with green salad, steamed broccoli and ½ tbsp olive oil
Snack mid-afternoon 100g chicken with 5 pecan nuts
Dinner 150g-200g steak served with steamed green beans and broccoli
DAY 7
Breakfast 3-egg-white omelette filled with grilled tomatoes, served with a portion of steamed spinach
Snack mid-morning 100g turkey with 5 brazil nuts
Lunch 150g chicken breast with steamed asparagus and a green salad
Snack mid-afternoon 100g turkey with ¼ cucumber, sliced
Dinner Stir-fry of 100g prawns, 5 scallops and mixed veg, with ½ tsp coconut oil
DAY 8
Breakfast 100g chicken breast with ½ yellow pepper and ¼ avocado
Snack mid-morning 100g turkey and 4 macadamia nuts
Lunch 3-egg-white omelette filled with ¼ cup mixed peppers, served with a portion of spinach
Snack mid-afternoon 100g turkey with steamed green beans
Dinner 1 baked cod fillet with green salad, sliced tomatoes and ½ tbsp pumpkin seed oil
DAY 9
Breakfast 100g smoked salmon and a portion of spinach
Snack mid-morning100g chicken breast and 6 pecan nuts
Lunch1 chicken breast with a portion of roasted peppers and courgettes
Snack mid-afternoon 2 eggs, hard-boiled, and ½ cucumber, sliced
Dinner Grilled skinless duck breast served with steamed oriental greens or broccoli
DAY 10
Breakfast 150g turkey breast with ½ green pepper and ¼ avocado
Snack mid-morning100g chicken breast and 12 cashew nuts
Lunch Baked sea bass fillet with mixed green salad
Snack mid-afternoon100g chicken breast and ½ tomato, sliced
Dinner 100g-200g fillet steak with steamed broccoli
DAY 11
Breakfast 3 scrambled egg whites served with grilled asparagus
Snack mid-morning 100g turkey breast and ¼ avocado
Lunch 150g grilled prawns served with a green salad and tomatoes, drizzled with ½ tbsp flaxseed oil
Snack mid-afternoon 100g chicken breast with ½ yellow pepper
Dinner 1 grilled haddock fillet with roasted peppers, courgettes and kale
DAY 12
Breakfast 1 baked chicken breast with a portion of spinach
Snack mid-morning 100g turkey and 5 walnuts
Lunch 150g turkey breast with a green salad and steamed mangetout, drizzled with ½ tbsp olive oil
Snack mid-afternoon 100g turkey breast and ¼ cucumber, sliced
Dinner 1 salmon steak with chopped dill, rocket salad and a portion of steamed brussels sprouts
DAY 13
Breakfast 4-6 scallops with a portion of steamed broccoli
Snack mid-morning100g turkey breast with ½ red pepper, sliced
Lunch150g chicken with a garden salad and ¼ cucumber, sliced, drizzled with ½ tsp macadamia oil
Snack mid-afternoon 100g sliced turkey breast with ¼ avocado
Dinner 1 lemon sole fillet with a portion of steamed green beans
DAY 14
Breakfast 3 scrambled eggs (1 yolk, 2 whites) with steamed spinach and a sliced grilled tomato
Snack mid-morning100g chicken slices with 5 hazelnuts
Lunch 150g baked cod fillet with salad, including tomato and baby spinach, dressed with ½ tbsp flaxseed oil
Snack mid-afternoon 100g turkey slices with ½ green pepper, sliced
Dinner 100g-200g fillet steak with grilled asparagus and steamed spinach
PORTION PERFECT
The quantities given in the plan serve one. If you don’t have scales to hand, here’s a rough guide to equivalents:
100g chicken = ⅔ regular chicken breast or the size of the palm of your hand
100g smoked salmon = your outstretched hand including fingers
100g beef fillet = the size of a tennis ball