P5 Week Plan
Day Breakfast Lunch Evening meal Snacks Calorie
s
1 One cup of oatmeal Turkey 6 ounce salmon Handful of 1625
topped with fresh sandwich on fillet with steamed mixed dry fruit
berries and 2 t.s. of whole wheat broccoli a medium and nuts and 1
walnuts with 1 cup of bread, 2 baked sweet potato cup of tea
low fat milk. carrot stcks with a tb.s of buter
an apple and and a leafy green
low fat salad
yoghurt
2 Egg sandwich with one 5 oz chicken Quesadilla with 2 Low fat yoghurt 1577
egg, one slice of low breast with 1 tablespoons of and veggies and
fat cheese, Canadian baked potato, cheddar cheese 1 ounce of nuts
bacon, wheat English salad with and half cup of
mufn and a banana olive oil and black beans in a
with black cofee lemon juice whole wheat
tortlla
3 1 cup of tea, 1 egg, 1 cup of whole Large salad with 2 teaspoons of 1281
few slices of cheese grain pasta chicken and 1 cup peanut buter,
with whole bran bread with salad of milk few whole grain
dressed with crackers
olive oil and
lemon juice
4 Scrambled egg tortlla bean and Chili-Glazed Pork 1 cup of fat free 983
with Eggs, low-fat pepper salad With Sweet Potato yoghurt with 1
milk, low-fat cheddar Hash and a glass of tb.s of honey
cheese, fat-free water
tortllas, tomatoes,
chunky salsa and a cup
of tea
5 Oatmeal with Warm Quinoa With 1 piece of dark 942
Hazelnuts, fat-free rainbow Mushrooms, Kale, chocolate and 1
milk, Granny Smith cabbage salad and Sweet Potatoes ounce of dried
apples, faxseed, cherries
cinnamon with cup of
black cofee
6 Asparagus and sof Chicken pitas Baked Spinach and 1 serving of 1162
eggs on toast and a with fat free Pea Risoto wholegrain
cup of late bread and an tortlla chips
apple with 2
tablespoons of
salsa sauce
7 Avocado Tartne with Leek and Braised Chicken 1 pear sprinkled 1018
black cofee potato soup and Spring with cinnamon
And a piece of Vegetables powder and a
wholemeal bread with cup of chai tea
strawberry jam with ¼ of skim
milk
Day Breakfast Lunch Evening meal Snacks Calorie
s
1 One cup of oatmeal Turkey 6 ounce salmon Handful of 1625
topped with fresh sandwich on fillet with steamed mixed dry fruit
berries and 2 t.s. of whole wheat broccoli a medium and nuts and 1
walnuts with 1 cup of bread, 2 baked sweet potato cup of tea
low fat milk. carrot stcks with a tb.s of buter
an apple and and a leafy green
low fat salad
yoghurt
2 Egg sandwich with one 5 oz chicken Quesadilla with 2 Low fat yoghurt 1577
egg, one slice of low breast with 1 tablespoons of and veggies and
fat cheese, Canadian baked potato, cheddar cheese 1 ounce of nuts
bacon, wheat English salad with and half cup of
mufn and a banana olive oil and black beans in a
with black cofee lemon juice whole wheat
tortlla
3 1 cup of tea, 1 egg, 1 cup of whole Large salad with 2 teaspoons of 1281
few slices of cheese grain pasta chicken and 1 cup peanut buter,
with whole bran bread with salad of milk few whole grain
dressed with crackers
olive oil and
lemon juice
4 Scrambled egg tortlla bean and Chili-Glazed Pork 1 cup of fat free 983
with Eggs, low-fat pepper salad With Sweet Potato yoghurt with 1
milk, low-fat cheddar Hash and a glass of tb.s of honey
cheese, fat-free water
tortllas, tomatoes,
chunky salsa and a cup
of tea
5 Oatmeal with Warm Quinoa With 1 piece of dark 942
Hazelnuts, fat-free rainbow Mushrooms, Kale, chocolate and 1
milk, Granny Smith cabbage salad and Sweet Potatoes ounce of dried
apples, faxseed, cherries
cinnamon with cup of
black cofee
6 Asparagus and sof Chicken pitas Baked Spinach and 1 serving of 1162
eggs on toast and a with fat free Pea Risoto wholegrain
cup of late bread and an tortlla chips
apple with 2
tablespoons of
salsa sauce
7 Avocado Tartne with Leek and Braised Chicken 1 pear sprinkled 1018
black cofee potato soup and Spring with cinnamon
And a piece of Vegetables powder and a
wholemeal bread with cup of chai tea
strawberry jam with ¼ of skim
milk
