TONING
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
BREAKFAST
Spinach Omelette
- 2 medium eggs
with 100-150g
of spinach cooked
in half a tbsp.
of coconut oil
Protein Oats - 40g
of plain oats mixed
with one scoop of
PhD woman
Exercise Support
and 15 almonds
Protein Pancakes
topped with Berries - 2
scoops of PhD woman
Exercise Support mixed
with 20g of oats, 1 egg,
2 egg whites & 3 tbsp.
water. Cooked with 1 tbsp.
of coconut oil & topped
with 75g of berries
Kale Omelette on
Toast - 2 medium
eggs with 100-150g
of kale cooked in half
a tbsp. of coconut
oil on one slice of
wholemeal toast
Protein Oats - 40g
of plain oats mixed
with one scoop of
PhD woman
Exercise Support
and 15 almonds
Protein Pancakes
topped with Berries - 2
scoops of PhD woman
Exercise Support mixed
with 20g of oats, 3 egg
whites and 3 tbsp. of
water. Cooked in fry light
spray and topped with
50g of blueberries
Salmon and Eggs 2 poached eggs
with half an
avocado, 100g
smoked salmon
and spinach on
the side
SNACK
Protein Shake and
Berries - One scoop
of PhD woman
Exercise Support
with water and
200g raspberries
Rice Cakes and
Nut butter - 2
tbsp. of peanut
butter spread on
4 plain rice cakes
Red pepper
Sticks and Dip 50g of low fat
hummus with 2
chopped red
peppers
Rice Cakes and
Nut butter - 2
tbsp. of peanut
butter spread on
4 plain rice cakes
Red pepper
Sticks and Dip 50g of low fat
hummus with 2
chopped red
peppers
Layered Rice
Cakes - 4 rice
cakes with 4 slices
of ham and half
a cucumber
chopped
Protein Yogurt with
Dark Chocolate 170g 0% fat Greek
yogurt and 1 scoop
of PhD woman
Exercise Support
LUNCH
Mexican Chicken
Wraps - 2x
wholegrain wraps
with 150g of chicken
breast, 1 sliced red
pepper and a tbsp.
of low fat salsa
Chicken, Egg and
Avocado Salad - 150g
chicken cut into cubes,
2 handfuls of spinach
& any other green
leaves, half an avocado
and 2 boiled eggs,
drizzled in lemon juice
Tuna Salad with Apple
Cider Vinegar - 1 can
of tuna in water,
green leaves of your
choice, small handful
of long green beans
dressed with apple
cider vinegar
Turkey Meatballs with
Tomato Salad - 150g
of lean turkey mince
made into meatballs,
served with lettuce
and 200g of cherry
tomatoes topped with
apple cider vinegar
Mediterranean
Sandwich Wholemeal pitta
bread with 20g
of halloumi, 5 slices
of ham and a
medium size tomato
Tuna Salad with Apple
Cider Vinegar - 1 can
of tuna in water,
green leaves of your
choice, small handful
of long green beans
dressed with apple
cider vinegar
Mexican Chicken
Wraps - 2x
wholegrain wraps
with 150g of chicken
breast, 1 sliced red
pepper and a tbsp.
of low fat salsa
SNACK
Protein Yogurt with
Dark Chocolate - 1
square of 70% dark
chocolate broken into
pieces with 170g 0%
fat Greek yogurt & 1
scoop of PhD woman
Exercise Support
Banana Chocolate
Shake - 2x scoops
PhD woman
Exercise Support
blended with water
and 1 banana
Sweet and Nutty
Fat Free Yogurt Mix
- 170g of fat free
Greek yogurt, mixed
with 2 tbsp. of honey
and 15 almonds
Protein Mousse 2 scoops of PhD
woman Exercise
Support mixed
with water, one
chopped banana
and 10 almonds
Protein Yogurt with
Dark Chocolate - 1
square of 70% dark
chocolate broken into
pieces with 170g 0%
fat Greek yogurt & 1
scoop of PhD woman
Exercise Support
Sweet and Nutty
Fat Free Yogurt 170g of fat free
Greek yoghurt,
mixed with 2 tbsp.
of honey and
15 almonds
Chocolate and
Peanut Butter 20g of 70%
dark chocolate
with 10g peanut
butter
DINNER
Turkey Burgers with
Sweet Potato Fries
and Broccoli - 125g of
turkey mince with
180g of sweet potato
chopped & fried in 2
tbsp. coconut oil & a
handful of broccoli
Grilled Salmon with Rice
and Baked Vegetables
- Salmon fillet (110g)
served with 125g
brown rice, 100g oven
baked parsnips and
one handful of
broccoli
Chicken, Mashed
Potato and Vegetables
- 120g of chicken
breast with 350g of
mashed potato, two
handfuls of green
vegetables including
one whole avocado
Steak and Chips 200g of fillet steak,
200g of sweet
potato chopped and
fried in 1 tbsp.
coconut oil with
100g of asparagus
Pork Loin Steak with
Fried Egg and Potato 150g of pork loin, one
fried egg with quarter
tbsp. of coconut oil,
150g of mashed sweet
potato and a handful
of broccoli
Turkey Burgers with
Sweet Potato Fries
and Broccoli - 125g of
turkey mince with
180g of sweet potato
chopped & fried in 2
tbsp. coconut oil & a
handful of broccoli
Sunday Roast 120g of skinless
chicken thigh, 100g
of roast potato’s
with two roasted
carrots and 50ml
of gravy
MEAL PLAN
Each day of this plan consists of the following macronutrient breakdown: Calories- 1800, Fats- 66g, Carbohydrates- 150g and Protein 150g.
Make sure you remember to take your PhD woman Complete multi-nutrient every day with a main meal.