| MEALS | BREAKFAST | LUNCH | DINNER | SNACKS | TOTAL CALORIES |
| DAY 1 | 2 Poached Eggs 1 Large Tomato 1.5 Cups Spinach Black Coffee or Tea (or with up to 30ml Milk) | 2 Cups Salad: Lettuce, Tomato, Cucumber, Capsicum. Plain Flaked Tuna 100g, 20ml Balsamic Olive Oil Dressing, 1tbsp Pepita Seeds | 100g Baked Chicken Flavoured with Tomato, Herbs, Onion, 3-4 Olives Lemon Juice 1 Cup Broccoli 1/3 Cup Carrots | High Protein Yoghurt 200ml 10 Medium Strawberries | |
| CALORIES | 197 | 209 | 278 | 140 | 824 |
| DAY 2 | Portobello Mushroom topped with Tomato 1 Tbsp Cottage Cheese with Fresh Herbs and Baked 1 Egg 1 Kiwi Fruit Coffee/Tea | Leftovers from last night Chicken in Tomato, Olives, Onion on a bed of Wilted Spinach | 120g Salmon Fillet Cauliflower Rice Herbs and Spice 1 Cup Vegetable Stir Fry with Soy Sauce and Sesame Oil Sprinkle with 1/2 Tbsp Sesame Seeds | High Protein Yoghurt 10 Strawberries | |
| CALORIES | 183 | 214 | 255 | 140 | 792 |
| DAY 3 | 2 Scrambled Eggs 1 Large Tomato 2 Kiwi fruit Coffee/Tea | 2 Cups Salad (as per Day 1) 20ml Dressing 100g Tuna 1 Tbsp Cottage Cheese 1 Tbsp Pepita Seeds | 100g Eye Fillet (Season: Salt, Pepper, Turmeric, Chilli, Cumin Finish with Lemon Juice) 2 Cups of vegetables: Zucchini, Tomato, Broccoli, 1 Cup Spinach | High Protein Yoghurt 1 Fruit | |
| CALORIES | 205 | 244 | 214 | 150 | 813 |
| DAY 4 | 1 Boiled Egg 2 Thin Ham Slices 50g Tomato 0.5 Portobello Mushroom 75g Mixed Berries 50g Greek Yoghurt Coffee/ Tea | Salad: 50g blanched Broccoli 60g Four Bean Mix 1 Celery Stick 50g Tomato 35g Capsicum Topped with 2 Tbsp Cottage Cheese Fresh Herbs and Lemon Juice 1 Fruit | 100g Hard Tofu 1 Cup Mix Veg Stir Fry, Chilli, Garlic, Ginger, Lemon or Lime, Sesame Oil & Soy to taste 3⁄4 Cup Cauli Rice 28g Peanuts | Hummus with Celery | |
| CALORIES | 221 | 193 | 292 | 100 | 811 |
| DAY 5 | 75g Mixed Berries 1 High Protein Yoghurt 1 Hard-Boiled Egg Celery Stick to dip in Egg Yolk Coffee/Tea | Salad (as per Day 4) Olive Oil and Lemon Juice Dressing topped with 100g Tuna | 100g Baked Chicken Serve on Green Salad & topped with Salsa 50g Tomato, Spring Onion 1/4 Cup Charred Corn, 1 Tbsp Greek Yoghurt 1 Tsp Pepita Seeds | Hummus with Celery | |
| CALORIES | 238 | 240 | 259 | 100 | 837 |
| DAY 6 | 2 Scrambled Eggs 50g Smoked Salmon 1.5 Cups Wilted Spinach 10 Strawberries Coffee/Tea | 1 Small Apple 30g Brie Cheese 10 Almonds | 100g Tandoori Chicken 1 Tbsp Greek Yoghurt 100g Broccoli 0.5 Cups Green Beans 125g Zucchini Noodles | 1 glass Red Wine | |
| CALORIES | 305 | 202 | 240 | 75 | 822 |
| DAY 7 | 2 Egg Omelette with Fetta, Tomato & Capsicum Black Coffee or Tea 1 Kiwi fruit 6 Blackberries | Homemade Beef & Vegetable Soup | 120g Salmon 1.5 Cups wilted Spinach 100g Broccolini 4 Roasted Truss Cherry Tomatoes 0.5 Ear Corn | Red Wine High Protein Yoghurt | |
| CALORIES | 265 | 201 | 203 | 167 | 836 |
