Escolar Documentos
Profissional Documentos
Cultura Documentos
WEEKS 1+2
WEEKS 3+4
WEEKS 5+6
WEEKS 7+8
RECIPES
BREAKFAST
Coconut Oatmeal Poached eggs with leek Poached Eggs & Spinach
¼ cup rolled oats 1 poached egg 2 poached eggs
½ cup almond milk 1 cup leeks, fried 1 cup steamed spinach
1 tbsp coconut oil 1 slice whole grain bread 5 Kalamata olives
Fruits, nuts, and seeds, optional Black Coffee or OxyShred 1 slice whole grain bread
Black Coffee or OxyShred 253 kcal 28g Carbs 11g Fat 14g Protein
Black Coffee or OxyShred
277 kcal • 26g Carbs • 15g Fat • 11g Protein
304 kcal • 28g Carbs • 14g Fat • 19g Protein
Poached Egg Salad Greek yoghurt and strawberries Boiled egg with spinach & nuts
1 poached egg 1 cup low fat Greek yogurt 1 hard-boiled egg
1 cup button mushrooms, grilled 1 cup strawberries, sliced 1 cup steamed spinach
1 cup arugula 1 tbsp walnuts, chopped 2 tbsp almonds, finely chopped
1 tsp olive oil 1 tbsp honey ½ melon, cut into chunks
1 slice whole grain bread Black Coffee or OxyShred Black Coffee or OxyShred
Salt and pepper to taste 230 kcal 33g Carbs 6g Fat 10g Protein 230 kcal 33g Carbs 6g Fat 10g Protein
253 kca • 28g Carbs • 11g Fat • 14g Protein
LAUREN SIMPSON
RECIPES
MORNING & AFTERNOON SNACKS
RECIPES
LUNCH & DINNER OPTIONS
RECIPES
LUNCH & DINNER OPTIONS
Spinach Balls Fish, asparagus and chickpeas Fish, brown rice & apsaragus
1 cup spinach, chopped 4 oz whitefish 3 oz whitefish
¼ cup cottage cheese ½ cup garbanzo beans (to serve) ½ cup brown rice
2 tbsp almonds, minced 1 cup asparagus 1 cup asparagus
2 tbsp buckwheat groats (or other Fresh minced parsley (to serve) Minced green onion
groats of choice) Fresh ground black pepper Sriracha
Salt and pepper to taste Squeeze fresh lemon 426 kcal 49g Carbs 11g Fat 35g Protein
253 kcal 28g Carbs 11g Fat 14g Protein 426 kcal 49g Carbs 11g Fat 35g Protein
LAUREN SIMPSON
RECIPES
LUNCH & DINNER OPTIONS
Stuffed Bell Peppers Chicken Asparagus Avocado Salad Asparagus Cheese Salad
2 yellow bell peppers, baked 115g grilled chicken breast ½ tomato, chopped
¼ cup cottage cheese 1 cup asparagus ¼ red bell pepper, chopped
1 tbsp almonds ½ cup avocado, sliced ¼ cucumber
2 tbsp buckwheat groats (or brown Fresh minced cilantro ¼ cup Feta cheese
rice) Chili powder 2 asparagus spears, chopped
1 tsp olive oil Squeeze of fresh lime 1 slice whole grain bread
Salt and pepper to taste 450 kcal • 39g Carbs • 15g Fat • 46g Protein
211 kcal 19g Carbs 4g Fat 26g Protein
405 kcal 33g Carbs 11g Fat 46g Protein
Egg Salad
1 hard-boiled egg
½ cup low fat crumbled feta
1 tomato, chopped
½ bell pepper, chopped
1 cup lettuce, torn
1 cucumber, sliced
1/3 cup cooked brown rice
405 kcal 33g Carbs 11g Fat 46g Protein