Thursday 8 December 2016

6 Week Shape Up: Week 1 food plan

Published 04/04/2016 | 02:30

Healthy chickpea dip with colourful raw vegetable sticks
Healthy chickpea dip with colourful raw vegetable sticks
  • Go To

Day 1

Breakfast

Scrambled egg whites, sautéed greens in coconut oil, turkey bacon

Porridge made with ¼ cup of dried oats and water

Green tea with lemon

Snack

½ cup of Greek yogurt with ½ cup of fresh berries

Lunch

Grilled chicken breast, mixed green salad, ½ cup sweet potato roasted, baked or boiled

Snack

Green apple

Dinner

Grilled fish with stir-fried green and root vegetables

 

Day 2

Breakfast

Organic oat porridge sprinkled with cinnamon, flaxseed and mixed berries made on water or almond milk

Green tea and lemon

Snack

Grapefruit

Lunch

Grilled chicken, steamed broccoli and 1.5 tbsp feta cubed with baked butternut squash

Snack

Organic hummus and raw carrot sticks

Dinner

Turkey mince stir-fried in coconut oil with green beans, asparagus and chopped sweet potato

 

Day 3

Breakfast

3-4 slices smoked salmon, 2 poached eggs and spinach

Snack

Piece of fruit, apple, pear or handful of berries

Lunch

Tuna sandwich (with rye bread) with lettuce and tomato

Snack

Organic hummus with cucumber and celery sticks

Dinner

A palm-sized fillet or lean steak, stir-fried greens and baked sweet potato

 

Day 4

Breakfast

Vegetable and egg white omelette (spinach, tomatoes, mushrooms) with 2 slices of turkey breast

Snack

½ cup of Greek yogurt, mixed berries

Lunch

Turkey wrap (gluten- and wheat-free) with mustard, lettuce, cucumber, tomato and cottage cheese

Snack

Cup of grapes and a few walnuts

Dinner

Baked lemon and chilli chicken and mixed vegetable salad – squeeze lemon over the chicken, sprinkle some chilli flakes, cook at 200°C/gas mark 6 for 30 mins or so

 

Day 5

Breakfast

2 eggs, scrambled with spinach and 2 slices turkey bacon

1 slice of toasted rye bread

Snack

1 boiled egg and cup of strawberries

Lunch

Baked chicken breast with steamed broccoli and carrot medley and ½ avocado

Snack

½ cup of coconut yogurt and 4 squares of 85pc organic dark chocolate

Dinner

Roast turkey meat, green beans and roasted sweet potato

 

Day 6

Breakfast

2 egg omelette with spinach and tomatoes, ½  cup of porridge

Snack

½  slice of turkey, 1 small orange, 5 almonds

Lunch

Tuna on baked sweet potato

Snack

Slice of turkey, 1 cup of grapes, 5 almonds

Dinner

Grilled lemon and herb chicken with stir-fried greens and root veg

Dessert

Coconut yogurt with 1 tbsp of local honey and cup of strawberries

 

Day 7

Breakfast

2 egg white omelette with handful of blueberries, 2 slices turkey bacon

Snack

1 boiled egg, a cup of strawberries

Lunch

Turkey burger with mixed salad

Snack

Grapefruit

Dinner

Roast chicken with mixed greens and roasted sweet potato fries

Dessert

Strawberries

Online Editors

Read More

Promoted articles

Editors Choice

Also in Life