week 3 meal Monday Tuesday Wednesday Thursday Friday Saturday Sunday

plan
Breakfast Apple muesli Breakfast Apple muesli Breakfast Apple muesli Breakfast Big Breakfast
Banana Banana Banana
smoothie smoothie smoothie

269c 309c 269c 309c 269c 309c 306c

Carbs 40.9 carbs 48.9 Carbs 40.9 carbs 48.9 Carbs 40.9 carbs 48.9 carbs 28.2
Snack 1x piece of fruit or
vegetable
1x piece of fruit or
vegetable
1x piece of fruit or
vegetable
1x piece of fruit or
vegetable
1x piece of fruit or
vegetable
No snack
(If you have netball
1x piece of fruit or
vegetable
you will need a small
snack here instead of
after lunch, i.e.
banana, ryvitta with
salmon)
Lunch Tuna and Beany Rice, Barley and Hokkien spiced Brazilian rice Prawn and Feta Tuna and
Slaw Pita Pocket chicken salad noodles with calamari salad Pizza Beany Slaw
lamb, chilli and Pita Pocket
301c 316c basil
carbs 30.9 carbs 38.6 273c 281c 331c 301c
320c carbs 10.3 carbs 45. carbs 22 carbs 30.9
carbs 38.7
Snack 1x piece of fruit or
vegetable
1x piece of fruit or
vegetable
1x piece of fruit or
vegetable
1x piece of fruit or
vegetable
1x piece of fruit or
vegetable
1x piece of fruit or
vegetable
1x piece of fruit or
vegetable
Dinner Rice, Barley and Hokkien noodles spiced Brazilian rice Prawn and Treat Meal Your choice
chicken salad with lamb, chilli calamari salad Feta Pizza but under 320
and basil approximately calories
450 calories
316c 320c
carbs 38.6 carbs 38.7 273c 281c 331c
carbs 10.3 carbs 45.2 carbs 22