P5 - Produce clear plans to improve the nutritional health of two individuals
with different dietary needs
Week 1-
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
B Omelette Scrambled Yogurt with Strawberry Pancake Almond Avocado
R and an eggs blueberries watermelon and milk coffee smoothie
E apple Calories:445 Calories:405 smoothie strawberrie shake and
A Calories:510 Protein:19g Protein:18g and pecans s Calories:450 strawberrie
K Protein:31.2 Calories:479 Calories:457 Protein:54g s
Carbohydrate Carbohydrate
F
g s: 1g s: 15g Protein:6.5g Protein:19.5 Carbohydrat Calories:
A
S Carbohydrat Sugars: 0.6g Sugars: 9.8g Carbohydrate g es: 32g 399
T es: 23.3g Fat: 40g Fat: 31g s: 22.6g Carbohydrat Sugars: 0g Protein:
Sugars: 20g Saturated Saturated Sugars: 18.4 es:21.1g Fat: 9g 5.8g
Fat: 30.9g fat:19.3g fat:1.1g Fat: 41.1g Sugars: 17.2g Saturated Carbohydrat
Saturated Fibre:0g Fibre:3g Saturated Fat: 31g fat: 0g es:20.7g
fat: 12.4g fat: 3.5g Saturated Fibre:7g Sugars:
Fibre: 5.4g Fibre:7.7g fat: 14.5g 14.5g
Fibre:7.1g Fat: 27.3g
Saturated
fat: 6.9g
Fibre:15.9g
L Turkey Tuna stuffed Cucumber Red pepper Keto Cheese Chicken
U lettuce roll pepper and turkey lettuce wrap avocado board salad
N up and avocado sandwich salad Calories:541 Calories:456
Calories:463
C almonds Calories:533 Calories:520 Calories:688 Protein:26g Protein:57g
Carbohydrate
H Calories:586 Protein:39.1g Protein:20g Protein:31g
s: 7g Carbohydrat Carbohydrat
Protein:35.7 Carbohydrate Carbohydrate Sugars-3.8g Carbohydrat es: 37g es: 13g
Carbohydrat s: 11.6g s: 28g Fat: 33g es: 4g Sugars: Sugars:
es: 8.3g Sugars: 9.2g Sugars: 13.3g Saturated Sugars: 1.1g 30.9g 10.8g
Sugars: 4.9g Fat: 32.2g Fat: 40g fat: 19.6g Fat: 58g Fat: 28g Fat: 18g
Fat: 44.7g Saturated Saturated fat: Fibre:3g Saturated Saturated Saturated
Saturated fat:4.8g 25.8g fat: 18.1g fat: 4.4g fat: 4.8g
fat: 12.1g Fibre:18g Fibre:3g Fibre:9g Fibre:16g Fibre:4g
Fibre:7.7g
S Cheese Raspberry Strawberry almonds Peppered avocado oranges
N slices yogurt smoothie Calories:328 cottage Calories:322 Calories:
A Calories:230 Calories:271 Calories:282 Protein:12g cheese Protein:4g 123
C Protein:14g Protein:14g Protein:11g Carbohydrate Calories:201 Carbohydrat Protein:2g
K Protein:24g
Carbohydrat Carbohydrate Carbohydrate s: 5g es: 4g Carbohydrat
es: 1g s: 13g s: 30g Sugars: 2.5g Carbohydrat Sugars: 1.3g es: 24g
Sugars:0.2g Sugars: 6.6g Sugars: 24.7g Fat: 28g es: 13g Fat: 29g Sugars:24.5g
Fat: 19g Fat: 17g Fat: 12g Saturated Sugars: 11.3g Saturated Fat:0g
Saturated Saturated fat: Saturated fat: fat: 2.2g Fat: 5g fat: 4.3g Saturated
fat: 11g 0g 0g Fibre:7g Saturated Fibre:13g fat: 0g
Fibre:0g Fibre:1g Fibre:3g fat: 2.8g Fibre:6g
Fibre:1g
, D Sausage Cauliflower Chicken Beef Feta turkey Spinach Peppered
I with stir fry salad spinach burger almond steaks
N tomato Calories:624 Calories:573 meatball Calories:538 salad Calories:636
N chutney Protein:35g Protein:55g Calories:619 Protein:55g Calories:562 Protein:47g
E Calories:665 Carbohydrate Protein:33g Protein:41g
Carbohydrate Carbohydrat Carbohydrat
R
Protein:21g s: 21g s: 5g Carbohydrate es: 4g Carbohydrat es: 2g
Carbohydrat Sugars: 8.1g Sugars: 2.6g s: 7g Sugars: 3.4g es: 15g Sugars: 0.9g
es: 42g Fat: 44g Fat: 34g Sugars:0.3g Fat: 33g Sugars: Fat: 48g
Sugars: 13.3g Saturated fat: Saturated fat: Fat: 50g Saturated 11.1g Saturated
Fat: 43g 14.8g 5.3g Saturated fat: 15.8g Fat: 35g fat: 20.1g
Saturated Fibre:5g Fibre:7g fat: 15.7g Fibre:0g Saturated Fibre:1g
fat:9.3g Fibre:2g fat: 8.9g
Fibre:4g Fibre:8g
T Caprese Apples and Tuna salad Cheese Lime Lemon Beef and
E salad almond Calories:358 balls chicken pepper cheese
A Calories:206 butter Protein:64g Calories:166 salad tuna rollups
Protein:8g Calories:291 Carbohydrate Protein:9g Calories:483 Calories:296 Calories:140
Carbohydrat Protein:7g s: 4g Carbohydrate Protein:65g Protein:64g Protein:9g
es: 3g Carbohydrate Sugars:3g s: 1g Carbohydrat Carbohydrat Carbohydrat
Sugars: 2.1g s: 23g Fat: 10g Sugars: 0g es: 5g es: 3g es: 1g
Fat: 18g Sugars: 20.3g Saturated fat: Fat: 13g Sugars: 1.5g Sugars:0.8g Sugars: 0.4g
Saturated Fat: 18g 1.7g Saturated Fat: 21g Fat: 3g Fat: 11g
fat: 4.8g Saturated fat: Fibre:0g fat: 5.9g Saturated Saturated Saturated
Fibre:1g 1.4g Fibre:2g fat: 5.7g fat: 0.7g fat: 5.6g
Fibre:8g Fibre:1g Fibre:1g Fibre: 1g
S Greek strawberry Pineapple Vanilla Protein Cheese Vanilla
N yogurt Calories:92g smoothie Greek shake slices shake
A Calories:267 Protein:2g Calories:205 yogurt Calories:242 Calories:230 Calories:235
C Protein:14g Carbohydrate Protein:14g Calories:267 Protein:32g Protein:14g Protein:32
K Protein:14g
Carbohydrat s: 16g Carbohydrate Carbohydrat Carbohydrat Carbohydrat
es: 12g Sugars: 14.1g s: 26g Carbohydrate es: 15g es: 1g es: 16g
Sugars: 6.1g Fat: 1g Sugars:21.3g s: 12g Sugars:12.4g Sugars:0.2g Sugars:
Fat: 17g Saturated fat: Fat: 5g Sugars: 6.1g Fat: 6g Fat: 19g 13.2g
Saturated 0g Saturated fat: Fat: 17g Saturated Saturated Fat: 3g
fat: 17g Fibre:6g 2.4g Saturated fat: 3.1g fat: 11g Saturated
Fibre:0g Fibre:1g fat: 0g Fibre:0g Fibre:0g fat: 1.6g
Fibre:0g Fibre:0g
Week 2-
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
B Nectarine Egg, cheese Mango Cherry Cinnamon Bagel and Apple
R oatmeal and radish raspberry smoothie apple cream oatmeal
E Calories:452 Calories:624 rice bowl Calories:471 oatmeal cheese Calories: 418
A Protein:20g Protein:47g Calories:582 Protein:16g Calories:592 Calories:631 Protein:21g
K Protein:18g Protein:22g Protein:24g
Carbohydrat Carbohydrate Carbohydrate Carbohydrat
F
es: 85g s: 9g Carbohydrate s: 61g Carbohydrat Carbohydrat es: 85g
A
S Sugars: 25.6g Sugars: 5.8g s: 93g Sugars: es:103g es: 116g Sugars:
T Fat: 7g Fat: 44g Sugars: 15.6g 52.8g Sugars: 39.4g Sugars: 38.8g
Saturated Saturated fat: Fat: 15g Fat: 21g Fat: 15g 13.3g Fat: 3g
fat: 3.5g 23.8g Saturated fat: Saturated Saturated Fat: 8g Saturated
Fibre: 12g Fibre:2.5g 0.6g fat: 18.5g fat: 7.3g Saturated fat: 0.9g
Fibre:6g Fibre:6g Fibre:15g fat: 3.3g Fibre:13g
Fibre:5.2g
,L Lime Salsa tuna Pimento Honey Chicken Mexican Tuna
U chicken wrap cheese almond celery cheese stuffed
N salad and Calories:372 sandwich energy bites sticks salad pepper
C bell pepper Protein:41g Calories:244 Calories:308 Calories:341 Calories:335 Calories:
H Calories:520 Protein:13g Protein:10g Protein:33g Protein:39g 424
Carbohydrate
Protein: s: 26g Carbohydrate Carbohydrate Carbohydrat Carbohydrat Protein:70g
66.1g Sugars: 2.9g s: 19g s: 36g es: 12g es: 39g Carbohydrat
Carbohydrat Fat: 12g Sugars: 3.5g Sugars: Sugars: 5.6g Sugars: es: 25g
es: 13.8g Saturated fat: Fat: 11g 16.3g Fat: 17g 12.6g Sugars:
Sugars: 5.5g 5.1g Saturated fat: Fat:17g Saturated Fat: 3g 15.8g
Fat: 20g Fibre: 2g 6g Saturated fat: 3.9g Saturated Fat:6g
Saturated Fibre: 4g fat: 2.3g Fibre:3g fat: 1.7g Saturated
fat: 5.7g Fibre:6g Fibre:13g fat: 1g
Fibre-3.9g Fibre:9g
S Peach Mango trifle Blueberry Peanut Banana Greek Cucumber
N raspberry Calories:362 parfait butter and spinach yogurt & hummus
A smoothie Protein:36g Calories:339 banana smoothie delight Calories:
C Calories:333 Carbohydrate Protein:13g Calories:354 Calories:344 Calories:423 235
K Protein:8g Protein:6g Protein:33g
Protein:16g s: 44g Carbohydrate Protein:11g
Carbohydrat Sugars: 36g s: 37g Carbohydrate Carbohydrat Carbohydrat Carbohydrat
es: 28g Fat: 6g Sugars:21.6g s: 63g es: 72g es: 37g es: 25g
Sugars: 15.4g Saturated fat: Fat: 16g Sugars: 34.2g Sugars: 29.1g Sugars: Sugars-3.5g
Fat: 18g 1.1g Saturated fat: Fat: 12g Fat:6g 21.1g Fat: 12g
Saturated Fibre:4g 5.5g Saturated Saturated Fat: 18g Saturated
fat: 0g Fibre:5g fat: 2.5g fat: 0.3g Saturated fat: 1.8g
Fibre:6g Fibre:7g Fibre:9g fat: 2.9g Fibre:8g
Fibre:5g
D Flat bread Chicken Black bean Spicy Pizza roll Sticky Basil pesto
I pizza wrap quesadillas shrimp wrap ups garlic pasta with
N Calories:592 Calories:584 Calories:500 Calories:598 Calories:527 noodles mushroom
N Protein:30g Protein:74g Protein:24g Protein:42g Protein:29g Calories:549 s and
E Protein:8g broccoli
Carbohydrat Carbohydrate Carbohydrate Carbohydrate Carbohydrat
R
es: 52g s: 31g s: 54g s: 70g es: 64g Carbohydrat Calories:
Sugars: 8.2g Sugars: 1.1g Sugars: 8g Sugars: Sugars: 8.9g es: 50g 535
Fat: 30g Fat: 24g Fat: 22g 15.5g Fat: 18g Sugars: Protein:13g
Saturated Saturated fat: Saturated fat: Fat:15g Saturated 19.7g Carbohydrat
fat: 11.5g 2.6g 11.3g Saturated fat: 8.1g Fat: 36g es: 49g
Fibre:5g Fibre:13g Fibre:14g fat: 3.1g Fibre:8.8g Saturated Sugars: 4.6g
Fibre:9g fat:22.4g Fat: 32g
Fibre:2g Saturated
fat:5.2g
Fibre:5g
T Almond Avocado Cheese on Cottage Tuna wrap Banana Peanut
E butter and sandwich rye sandwich cheese with Calories:372 tahini toast butter and
A celery Calories:464 Calories:385 blueberries Protein:41g Calories:362 honey
Calories:434 Protein:11g Protein:16g Calories:380 Carbohydrat Protein:12g toast
Protein:15g Carbohydrate Carbohydrate Protein:30g es: 26g Carbohydrat Calories:
Carbohydrat s: 41g s: 32g Carbohydrate Sugars: 2.9g es: 34g 276
es: 20g Sugars: 3.9g Sugars: 3.4g s: 28g Fat: 12g Sugars: Protein:9g
Sugars:6.3g Fat: 31g Fat: 21g Sugars: 13.4g Saturated 10.3g Carbohydrat
Fat: 36g Saturated fat: Saturated fat: Fat: 17g fat: 5.1g Fat: 22g es: 34g
Saturated 4.7g 12.8g Saturated Fibre:2g Saturated Sugars:
fat: 2.8g Fibre:17g Fibre:4g fat: 4.7g fat: 5.3g 21.4g
Fibre:11g Fibre:10g Fibre:6g Fat: 13g
Saturated
fat: 2.7g
, Fibre-3.2g
S Red bell grapes Chocolate oranges apples Pear & banana
N pepper & Calories:208 avocado Calories:123 Calories:189 banana Calories:
A hummus Protein:2g pudding Protein:2g Protein:1g smoothie 210
C Calories:278 Carbohydrate Calories:255 Carbohydrate Carbohydrat Calories:231 Protein:3g
K Protein:12g Protein:4g Protein:4g
s: 55g s: 31g es: 50g Carbohydrat
Carbohydrat Sugars: 46.7g Carbohydrate Sugars:24.5g Sugars: Carbohydrat es: 54g
es: 32g Fat: 0g s: 28g Fat: 0g 37.8g es: 58g Sugars:
Sugars:10g Saturated fat: Sugars: 15.9g Saturated Fat:1g Sugars: 28.9g
Fat: 13g 0.2g Fat: 16g fat: 0g Saturated 32.9g Fat:1g
Saturated Fibre:3g Saturated fat: Fibre:6g fat:0.1g Fat: 1g Saturated
fat: 1.8g 3g Fibre:9g Saturated fat: 0.3g
Fibre:12g Fibre:10g fat: 0.3g Fibre:6g
Fibre:11g
Week 3-
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
B Omelette Scrambled Yogurt with Strawberry Pancake Almond Avocado
R and an eggs blueberries watermelon and milk coffee smoothie
E apple Calories:445 Calories:405 smoothie strawberrie shake and
A Calories:510 Protein:19g Protein:18g and pecans s Calories:450 strawberrie
K Protein:31.2 Calories:479 Calories:457 Protein:54g s
Carbohydrate Carbohydrate
F
g s: 1g s: 15g Protein:6.5g Protein:19.5 Carbohydrat Calories:
A
S Carbohydrat Sugars: 0.6g Sugars: 9.8g Carbohydrate g es: 32g 399
T es: 23.3g Fat: 40g Fat: 31g s: 22.6g Carbohydrat Sugars: 0g Protein:
Sugars: 20g Saturated Saturated Sugars: 18.4 es:21.1g Fat: 9g 5.8g
Fat: 30.9g fat:19.3g fat:1.1g Fat: 41.1g Sugars: 17.2g Saturated Carbohydrat
Saturated Fibre:0g Fibre:3g Saturated Fat: 31g fat: 0g es:20.7g
fat: 12.4g fat: 3.5g Saturated Fibre:7g Sugars:
Fibre: 5.4g Fibre:7.7g fat: 14.5g 14.5g
Fibre:7.1g Fat: 27.3g
Saturated
fat: 6.9g
Fibre:15.9g
L Turkey Tuna stuffed Cucumber Red pepper Keto Cheese Chicken
U lettuce roll pepper and turkey lettuce wrap avocado board salad
N up and avocado sandwich salad Calories:541 Calories:456
Calories:463
C almonds Calories:533 Calories:520 Calories:688 Protein:26g Protein:57g
Carbohydrate
H Calories:586 Protein:39.1g Protein:20g Protein:31g
s: 7g Carbohydrat Carbohydrat
Protein:35.7 Carbohydrate Carbohydrate Sugars-3.8g Carbohydrat es: 37g es: 13g
Carbohydrat s: 11.6g s: 28g Fat: 33g es: 4g Sugars: Sugars:
es: 8.3g Sugars: 9.2g Sugars: 13.3g Saturated Sugars: 1.1g 30.9g 10.8g
Sugars: 4.9g Fat: 32.2g Fat: 40g fat: 19.6g Fat: 58g Fat: 28g Fat: 18g
Fat: 44.7g Saturated Saturated fat: Fibre:3g Saturated Saturated Saturated
Saturated fat:4.8g 25.8g fat: 18.1g fat: 4.4g fat: 4.8g
fat: 12.1g Fibre:18g Fibre:3g Fibre:9g Fibre:16g Fibre:4g
Fibre:7.7g
S Cheese Raspberry Strawberry almonds Peppered avocado oranges
N slices yogurt smoothie Calories:328 cottage Calories:322 Calories:
A Calories:230 Calories:271 Calories:282 Protein:12g cheese Protein:4g 123
C Protein:14g Protein:14g Protein:11g Carbohydrate Calories:201 Carbohydrat Protein:2g
K Protein:24g
Carbohydrat Carbohydrate Carbohydrate s: 5g es: 4g Carbohydrat
es: 1g s: 13g s: 30g Sugars: 2.5g Carbohydrat Sugars: 1.3g es: 24g
Sugars:0.2g Sugars: 6.6g Sugars: 24.7g Fat: 28g es: 13g Fat: 29g Sugars:24.5g
Fat: 19g Fat: 17g Fat: 12g Saturated Sugars: 11.3g Saturated Fat:0g
Saturated Saturated fat: Saturated fat: fat: 2.2g Fat: 5g fat: 4.3g Saturated
fat: 11g 0g Saturated
with different dietary needs
Week 1-
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
B Omelette Scrambled Yogurt with Strawberry Pancake Almond Avocado
R and an eggs blueberries watermelon and milk coffee smoothie
E apple Calories:445 Calories:405 smoothie strawberrie shake and
A Calories:510 Protein:19g Protein:18g and pecans s Calories:450 strawberrie
K Protein:31.2 Calories:479 Calories:457 Protein:54g s
Carbohydrate Carbohydrate
F
g s: 1g s: 15g Protein:6.5g Protein:19.5 Carbohydrat Calories:
A
S Carbohydrat Sugars: 0.6g Sugars: 9.8g Carbohydrate g es: 32g 399
T es: 23.3g Fat: 40g Fat: 31g s: 22.6g Carbohydrat Sugars: 0g Protein:
Sugars: 20g Saturated Saturated Sugars: 18.4 es:21.1g Fat: 9g 5.8g
Fat: 30.9g fat:19.3g fat:1.1g Fat: 41.1g Sugars: 17.2g Saturated Carbohydrat
Saturated Fibre:0g Fibre:3g Saturated Fat: 31g fat: 0g es:20.7g
fat: 12.4g fat: 3.5g Saturated Fibre:7g Sugars:
Fibre: 5.4g Fibre:7.7g fat: 14.5g 14.5g
Fibre:7.1g Fat: 27.3g
Saturated
fat: 6.9g
Fibre:15.9g
L Turkey Tuna stuffed Cucumber Red pepper Keto Cheese Chicken
U lettuce roll pepper and turkey lettuce wrap avocado board salad
N up and avocado sandwich salad Calories:541 Calories:456
Calories:463
C almonds Calories:533 Calories:520 Calories:688 Protein:26g Protein:57g
Carbohydrate
H Calories:586 Protein:39.1g Protein:20g Protein:31g
s: 7g Carbohydrat Carbohydrat
Protein:35.7 Carbohydrate Carbohydrate Sugars-3.8g Carbohydrat es: 37g es: 13g
Carbohydrat s: 11.6g s: 28g Fat: 33g es: 4g Sugars: Sugars:
es: 8.3g Sugars: 9.2g Sugars: 13.3g Saturated Sugars: 1.1g 30.9g 10.8g
Sugars: 4.9g Fat: 32.2g Fat: 40g fat: 19.6g Fat: 58g Fat: 28g Fat: 18g
Fat: 44.7g Saturated Saturated fat: Fibre:3g Saturated Saturated Saturated
Saturated fat:4.8g 25.8g fat: 18.1g fat: 4.4g fat: 4.8g
fat: 12.1g Fibre:18g Fibre:3g Fibre:9g Fibre:16g Fibre:4g
Fibre:7.7g
S Cheese Raspberry Strawberry almonds Peppered avocado oranges
N slices yogurt smoothie Calories:328 cottage Calories:322 Calories:
A Calories:230 Calories:271 Calories:282 Protein:12g cheese Protein:4g 123
C Protein:14g Protein:14g Protein:11g Carbohydrate Calories:201 Carbohydrat Protein:2g
K Protein:24g
Carbohydrat Carbohydrate Carbohydrate s: 5g es: 4g Carbohydrat
es: 1g s: 13g s: 30g Sugars: 2.5g Carbohydrat Sugars: 1.3g es: 24g
Sugars:0.2g Sugars: 6.6g Sugars: 24.7g Fat: 28g es: 13g Fat: 29g Sugars:24.5g
Fat: 19g Fat: 17g Fat: 12g Saturated Sugars: 11.3g Saturated Fat:0g
Saturated Saturated fat: Saturated fat: fat: 2.2g Fat: 5g fat: 4.3g Saturated
fat: 11g 0g 0g Fibre:7g Saturated Fibre:13g fat: 0g
Fibre:0g Fibre:1g Fibre:3g fat: 2.8g Fibre:6g
Fibre:1g
, D Sausage Cauliflower Chicken Beef Feta turkey Spinach Peppered
I with stir fry salad spinach burger almond steaks
N tomato Calories:624 Calories:573 meatball Calories:538 salad Calories:636
N chutney Protein:35g Protein:55g Calories:619 Protein:55g Calories:562 Protein:47g
E Calories:665 Carbohydrate Protein:33g Protein:41g
Carbohydrate Carbohydrat Carbohydrat
R
Protein:21g s: 21g s: 5g Carbohydrate es: 4g Carbohydrat es: 2g
Carbohydrat Sugars: 8.1g Sugars: 2.6g s: 7g Sugars: 3.4g es: 15g Sugars: 0.9g
es: 42g Fat: 44g Fat: 34g Sugars:0.3g Fat: 33g Sugars: Fat: 48g
Sugars: 13.3g Saturated fat: Saturated fat: Fat: 50g Saturated 11.1g Saturated
Fat: 43g 14.8g 5.3g Saturated fat: 15.8g Fat: 35g fat: 20.1g
Saturated Fibre:5g Fibre:7g fat: 15.7g Fibre:0g Saturated Fibre:1g
fat:9.3g Fibre:2g fat: 8.9g
Fibre:4g Fibre:8g
T Caprese Apples and Tuna salad Cheese Lime Lemon Beef and
E salad almond Calories:358 balls chicken pepper cheese
A Calories:206 butter Protein:64g Calories:166 salad tuna rollups
Protein:8g Calories:291 Carbohydrate Protein:9g Calories:483 Calories:296 Calories:140
Carbohydrat Protein:7g s: 4g Carbohydrate Protein:65g Protein:64g Protein:9g
es: 3g Carbohydrate Sugars:3g s: 1g Carbohydrat Carbohydrat Carbohydrat
Sugars: 2.1g s: 23g Fat: 10g Sugars: 0g es: 5g es: 3g es: 1g
Fat: 18g Sugars: 20.3g Saturated fat: Fat: 13g Sugars: 1.5g Sugars:0.8g Sugars: 0.4g
Saturated Fat: 18g 1.7g Saturated Fat: 21g Fat: 3g Fat: 11g
fat: 4.8g Saturated fat: Fibre:0g fat: 5.9g Saturated Saturated Saturated
Fibre:1g 1.4g Fibre:2g fat: 5.7g fat: 0.7g fat: 5.6g
Fibre:8g Fibre:1g Fibre:1g Fibre: 1g
S Greek strawberry Pineapple Vanilla Protein Cheese Vanilla
N yogurt Calories:92g smoothie Greek shake slices shake
A Calories:267 Protein:2g Calories:205 yogurt Calories:242 Calories:230 Calories:235
C Protein:14g Carbohydrate Protein:14g Calories:267 Protein:32g Protein:14g Protein:32
K Protein:14g
Carbohydrat s: 16g Carbohydrate Carbohydrat Carbohydrat Carbohydrat
es: 12g Sugars: 14.1g s: 26g Carbohydrate es: 15g es: 1g es: 16g
Sugars: 6.1g Fat: 1g Sugars:21.3g s: 12g Sugars:12.4g Sugars:0.2g Sugars:
Fat: 17g Saturated fat: Fat: 5g Sugars: 6.1g Fat: 6g Fat: 19g 13.2g
Saturated 0g Saturated fat: Fat: 17g Saturated Saturated Fat: 3g
fat: 17g Fibre:6g 2.4g Saturated fat: 3.1g fat: 11g Saturated
Fibre:0g Fibre:1g fat: 0g Fibre:0g Fibre:0g fat: 1.6g
Fibre:0g Fibre:0g
Week 2-
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
B Nectarine Egg, cheese Mango Cherry Cinnamon Bagel and Apple
R oatmeal and radish raspberry smoothie apple cream oatmeal
E Calories:452 Calories:624 rice bowl Calories:471 oatmeal cheese Calories: 418
A Protein:20g Protein:47g Calories:582 Protein:16g Calories:592 Calories:631 Protein:21g
K Protein:18g Protein:22g Protein:24g
Carbohydrat Carbohydrate Carbohydrate Carbohydrat
F
es: 85g s: 9g Carbohydrate s: 61g Carbohydrat Carbohydrat es: 85g
A
S Sugars: 25.6g Sugars: 5.8g s: 93g Sugars: es:103g es: 116g Sugars:
T Fat: 7g Fat: 44g Sugars: 15.6g 52.8g Sugars: 39.4g Sugars: 38.8g
Saturated Saturated fat: Fat: 15g Fat: 21g Fat: 15g 13.3g Fat: 3g
fat: 3.5g 23.8g Saturated fat: Saturated Saturated Fat: 8g Saturated
Fibre: 12g Fibre:2.5g 0.6g fat: 18.5g fat: 7.3g Saturated fat: 0.9g
Fibre:6g Fibre:6g Fibre:15g fat: 3.3g Fibre:13g
Fibre:5.2g
,L Lime Salsa tuna Pimento Honey Chicken Mexican Tuna
U chicken wrap cheese almond celery cheese stuffed
N salad and Calories:372 sandwich energy bites sticks salad pepper
C bell pepper Protein:41g Calories:244 Calories:308 Calories:341 Calories:335 Calories:
H Calories:520 Protein:13g Protein:10g Protein:33g Protein:39g 424
Carbohydrate
Protein: s: 26g Carbohydrate Carbohydrate Carbohydrat Carbohydrat Protein:70g
66.1g Sugars: 2.9g s: 19g s: 36g es: 12g es: 39g Carbohydrat
Carbohydrat Fat: 12g Sugars: 3.5g Sugars: Sugars: 5.6g Sugars: es: 25g
es: 13.8g Saturated fat: Fat: 11g 16.3g Fat: 17g 12.6g Sugars:
Sugars: 5.5g 5.1g Saturated fat: Fat:17g Saturated Fat: 3g 15.8g
Fat: 20g Fibre: 2g 6g Saturated fat: 3.9g Saturated Fat:6g
Saturated Fibre: 4g fat: 2.3g Fibre:3g fat: 1.7g Saturated
fat: 5.7g Fibre:6g Fibre:13g fat: 1g
Fibre-3.9g Fibre:9g
S Peach Mango trifle Blueberry Peanut Banana Greek Cucumber
N raspberry Calories:362 parfait butter and spinach yogurt & hummus
A smoothie Protein:36g Calories:339 banana smoothie delight Calories:
C Calories:333 Carbohydrate Protein:13g Calories:354 Calories:344 Calories:423 235
K Protein:8g Protein:6g Protein:33g
Protein:16g s: 44g Carbohydrate Protein:11g
Carbohydrat Sugars: 36g s: 37g Carbohydrate Carbohydrat Carbohydrat Carbohydrat
es: 28g Fat: 6g Sugars:21.6g s: 63g es: 72g es: 37g es: 25g
Sugars: 15.4g Saturated fat: Fat: 16g Sugars: 34.2g Sugars: 29.1g Sugars: Sugars-3.5g
Fat: 18g 1.1g Saturated fat: Fat: 12g Fat:6g 21.1g Fat: 12g
Saturated Fibre:4g 5.5g Saturated Saturated Fat: 18g Saturated
fat: 0g Fibre:5g fat: 2.5g fat: 0.3g Saturated fat: 1.8g
Fibre:6g Fibre:7g Fibre:9g fat: 2.9g Fibre:8g
Fibre:5g
D Flat bread Chicken Black bean Spicy Pizza roll Sticky Basil pesto
I pizza wrap quesadillas shrimp wrap ups garlic pasta with
N Calories:592 Calories:584 Calories:500 Calories:598 Calories:527 noodles mushroom
N Protein:30g Protein:74g Protein:24g Protein:42g Protein:29g Calories:549 s and
E Protein:8g broccoli
Carbohydrat Carbohydrate Carbohydrate Carbohydrate Carbohydrat
R
es: 52g s: 31g s: 54g s: 70g es: 64g Carbohydrat Calories:
Sugars: 8.2g Sugars: 1.1g Sugars: 8g Sugars: Sugars: 8.9g es: 50g 535
Fat: 30g Fat: 24g Fat: 22g 15.5g Fat: 18g Sugars: Protein:13g
Saturated Saturated fat: Saturated fat: Fat:15g Saturated 19.7g Carbohydrat
fat: 11.5g 2.6g 11.3g Saturated fat: 8.1g Fat: 36g es: 49g
Fibre:5g Fibre:13g Fibre:14g fat: 3.1g Fibre:8.8g Saturated Sugars: 4.6g
Fibre:9g fat:22.4g Fat: 32g
Fibre:2g Saturated
fat:5.2g
Fibre:5g
T Almond Avocado Cheese on Cottage Tuna wrap Banana Peanut
E butter and sandwich rye sandwich cheese with Calories:372 tahini toast butter and
A celery Calories:464 Calories:385 blueberries Protein:41g Calories:362 honey
Calories:434 Protein:11g Protein:16g Calories:380 Carbohydrat Protein:12g toast
Protein:15g Carbohydrate Carbohydrate Protein:30g es: 26g Carbohydrat Calories:
Carbohydrat s: 41g s: 32g Carbohydrate Sugars: 2.9g es: 34g 276
es: 20g Sugars: 3.9g Sugars: 3.4g s: 28g Fat: 12g Sugars: Protein:9g
Sugars:6.3g Fat: 31g Fat: 21g Sugars: 13.4g Saturated 10.3g Carbohydrat
Fat: 36g Saturated fat: Saturated fat: Fat: 17g fat: 5.1g Fat: 22g es: 34g
Saturated 4.7g 12.8g Saturated Fibre:2g Saturated Sugars:
fat: 2.8g Fibre:17g Fibre:4g fat: 4.7g fat: 5.3g 21.4g
Fibre:11g Fibre:10g Fibre:6g Fat: 13g
Saturated
fat: 2.7g
, Fibre-3.2g
S Red bell grapes Chocolate oranges apples Pear & banana
N pepper & Calories:208 avocado Calories:123 Calories:189 banana Calories:
A hummus Protein:2g pudding Protein:2g Protein:1g smoothie 210
C Calories:278 Carbohydrate Calories:255 Carbohydrate Carbohydrat Calories:231 Protein:3g
K Protein:12g Protein:4g Protein:4g
s: 55g s: 31g es: 50g Carbohydrat
Carbohydrat Sugars: 46.7g Carbohydrate Sugars:24.5g Sugars: Carbohydrat es: 54g
es: 32g Fat: 0g s: 28g Fat: 0g 37.8g es: 58g Sugars:
Sugars:10g Saturated fat: Sugars: 15.9g Saturated Fat:1g Sugars: 28.9g
Fat: 13g 0.2g Fat: 16g fat: 0g Saturated 32.9g Fat:1g
Saturated Fibre:3g Saturated fat: Fibre:6g fat:0.1g Fat: 1g Saturated
fat: 1.8g 3g Fibre:9g Saturated fat: 0.3g
Fibre:12g Fibre:10g fat: 0.3g Fibre:6g
Fibre:11g
Week 3-
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
B Omelette Scrambled Yogurt with Strawberry Pancake Almond Avocado
R and an eggs blueberries watermelon and milk coffee smoothie
E apple Calories:445 Calories:405 smoothie strawberrie shake and
A Calories:510 Protein:19g Protein:18g and pecans s Calories:450 strawberrie
K Protein:31.2 Calories:479 Calories:457 Protein:54g s
Carbohydrate Carbohydrate
F
g s: 1g s: 15g Protein:6.5g Protein:19.5 Carbohydrat Calories:
A
S Carbohydrat Sugars: 0.6g Sugars: 9.8g Carbohydrate g es: 32g 399
T es: 23.3g Fat: 40g Fat: 31g s: 22.6g Carbohydrat Sugars: 0g Protein:
Sugars: 20g Saturated Saturated Sugars: 18.4 es:21.1g Fat: 9g 5.8g
Fat: 30.9g fat:19.3g fat:1.1g Fat: 41.1g Sugars: 17.2g Saturated Carbohydrat
Saturated Fibre:0g Fibre:3g Saturated Fat: 31g fat: 0g es:20.7g
fat: 12.4g fat: 3.5g Saturated Fibre:7g Sugars:
Fibre: 5.4g Fibre:7.7g fat: 14.5g 14.5g
Fibre:7.1g Fat: 27.3g
Saturated
fat: 6.9g
Fibre:15.9g
L Turkey Tuna stuffed Cucumber Red pepper Keto Cheese Chicken
U lettuce roll pepper and turkey lettuce wrap avocado board salad
N up and avocado sandwich salad Calories:541 Calories:456
Calories:463
C almonds Calories:533 Calories:520 Calories:688 Protein:26g Protein:57g
Carbohydrate
H Calories:586 Protein:39.1g Protein:20g Protein:31g
s: 7g Carbohydrat Carbohydrat
Protein:35.7 Carbohydrate Carbohydrate Sugars-3.8g Carbohydrat es: 37g es: 13g
Carbohydrat s: 11.6g s: 28g Fat: 33g es: 4g Sugars: Sugars:
es: 8.3g Sugars: 9.2g Sugars: 13.3g Saturated Sugars: 1.1g 30.9g 10.8g
Sugars: 4.9g Fat: 32.2g Fat: 40g fat: 19.6g Fat: 58g Fat: 28g Fat: 18g
Fat: 44.7g Saturated Saturated fat: Fibre:3g Saturated Saturated Saturated
Saturated fat:4.8g 25.8g fat: 18.1g fat: 4.4g fat: 4.8g
fat: 12.1g Fibre:18g Fibre:3g Fibre:9g Fibre:16g Fibre:4g
Fibre:7.7g
S Cheese Raspberry Strawberry almonds Peppered avocado oranges
N slices yogurt smoothie Calories:328 cottage Calories:322 Calories:
A Calories:230 Calories:271 Calories:282 Protein:12g cheese Protein:4g 123
C Protein:14g Protein:14g Protein:11g Carbohydrate Calories:201 Carbohydrat Protein:2g
K Protein:24g
Carbohydrat Carbohydrate Carbohydrate s: 5g es: 4g Carbohydrat
es: 1g s: 13g s: 30g Sugars: 2.5g Carbohydrat Sugars: 1.3g es: 24g
Sugars:0.2g Sugars: 6.6g Sugars: 24.7g Fat: 28g es: 13g Fat: 29g Sugars:24.5g
Fat: 19g Fat: 17g Fat: 12g Saturated Sugars: 11.3g Saturated Fat:0g
Saturated Saturated fat: Saturated fat: fat: 2.2g Fat: 5g fat: 4.3g Saturated
fat: 11g 0g Saturated
