Breakfast Lunch Dinner

1 slice toast 1 slice of toast 3 oz meat

2 tsp peanut butter 1/2 cup tuna 1 cup green beans
Day 1 1/2 grapefruit 1 cup of tea 1/2 banana
1 cup of tea 1 small apple
1 cup vanilla ice cream
1 slice toast 1 cup cottage cheese 2 hot dogs
1 egg 1 egg 1/2 cup carrots
Day 2 1/2 banana 5 saltine crackers 1 cup broccoli
1/2 banana
1/2 cup vanilla ice cream
1 slice cheddar 1 slice toast 1 cup tuna
Day 3 1 small apple 1 egg 1/2 banana
5 saltine crackers 1/2 cup vanilla ice cream
 Breakfast
Meal Carbs Protein Fat Fiber Calorie

2 slices wholemeal 27.0 6.0 2.0 5.0 161.0

bread

100g tofu 0.0 16.0 10.0 0.0 147.0

36gr lettuce (0.5 1.0 0.0 0.0 0.5 5.0

cup)
250ml skimmed 13.0 9.0 0.0 0.0 90.0
milk
TOTAL 41.0 31.0 12.0 5.5 403.0

36gr rolled oat 20.0 5.0 3.0 4.0 138.0

18gr chia seeds 1.0 4.0 6.0 7.0 80.0

12 almonds 3.0 3.0 7.0 2.0 80.0

250ml skimmed 13.0 9.0 0.0 0.0 90.0

milk
TOTAL 37.0 21.0 16.0 13.0 388.0

1 Multigrain bread $ 2.00

1 Lettuce $ 1.50
2 Skim milk $ 2.00
1 Royal blue potato $ 3.50

1 Drumstick $ 3.50
1 Peas $ 2.00
1 crumbed hoki $ 4.50
1 Broccoli $ 2.50
1 Yoghurt $ 5.80
1 Navel orange $ 6.90 cucumber
1 Egg $ 3.00 mint
8 Kiwi $ 2.00 ginger
Salmon $ 9.50 rolled oat
Cauliflower $ 2.15 chia
$ 50.85 tofu
lemon
almond
strawberry
 Lunch
Meal Carbs Protein Fat Fiber Calorie Meal

100gr royal 17.0 3.0 0.0 4.0 77.0 100gr corn

blue potato

100gr
1 drumstick 0.0 19.0 10.0 0.0 163.0 broccoli
72gr lettuce 2.0 0.0 0.0 1.0 10.0 100gr peas
(1 cup)
140gr hoki
100gr peas 6.7 5.3 0.0 5.3 60.0 fillet
TOTAL 25.7 27.3 10.0 10.3 310.0 TOTAL

100gr royal 100gr brussel

17.0 3.0 0.0 4.0 77.0
blue potato sprouts

125gr salmon 1.0 24.0 13.0 0.0 222.0 1 drumstick

72gr lettuce 2.0 0.0 0.0 1.0 10.0 100gr peas

(1 cup)

100gr 100gr
2.0 2.0 1.0 2.0 23.0
cauliflower broccoli
TOTAL 22.0 29.0 14.0 7.0 332.0 TOTAL
 Dinner Sn
Carbs Protein Fat Fiber Calorie Meal Carbs

100gr
9.0 3.0 2.0 1.0 67.0 8.0
strawberries

2.7 2.7 0.0 2.7 26.7 100gr yoghurt 7.0

6.7 5.3 0.0 5.3 60.0

0.0 26.0 4.0 0.0 137.0

18.3 37.0 6.0 9.0 290.7 TOTAL 15.0

5.0 3.0 0.0 5.0 43.0 1 green kiwi 11

0.0 19.0 10.0 0.0 163.0 1 navel orange 18

6.7 5.3 0.0 5.3 60.0

2.7 2.7 0.0 2.7 26.7

14.3 30.0 10.0 13.0 292.7 TOTAL 29.0

 Snacks Macros % gr/day
Protein Fat Fiber Calorie carbs 35 105

1.0 0.0 2.0 32.0 protein 40 120

7.0 0.0 0.0 55 fat 25 33

fiber 25

8.0 0.0 2.0 87.0

0 0 2 46

1 0 3 69

1.0 0.0 5.0 115.0

gr/meal
35

40

11