3 Meal Plan

Sunday:

  • Breakfast – Granola with yogurt and apple sauce
  • Lunch – Chicken with sweet potatoes and beetroot salad
  • Dinner – Stuffed bell pepers

 

Monday:

  • Breakfast – Coconut porridge with strawberry sauce
  • Lunch – Chicken with mash potatoes and pepper sauce
  • Dinner – Salmon with vegetables

 

Tuesday:

  • Breakfast – Beetroot cottage cheese with bread
  • Lunch – Pasta with tomato sauce and mozzarella
  • Dinner – Carrot soup

 

Wednesday:

  • Breakfast – Scrambled eggs with bread
  • Lunch – Turkey Meat Balls with sweet potato and dill sauce
  • Dinner – Burger no bun

 

Thursday:

  • Breakfast – Muesli with cocoa yoghurt
  • Lunch – Spaghetti bolognese
  • Dinner – Cauliflower soup with chicken

 

Friday:

  • Breakfast – Healthy snickers porridge
  • Lunch – Brown rice with carrot mash and chicken
  • Dinner – Baked beans tomato soup

Fitness

Sunday:

  • Breakfast – Granola with yogurt and apple sauce
  • Snack 1 – Almond cottage cheese with fruits
  • Lunch – Chicken with sweet potatoes and beetroot salad
  • Snack 2 – Broccoli and carrot salad
  • Dinner – Stuffed bell peppers

 

Monday:

  • Breakfast – Coconut porridge with strawberry sauce
  • Snack 1 – Celery salad
  • Lunch – Chicken with mash potatoes and pepper sauce
  • Snack 2 – Tuna Salad
  • Dinner – Salmon with vegetables

 

Tuesday:

  • Breakfast – Beetroot cottage cheese with bread
  • Snack 1 – Fruit salad with protein shake
  • Lunch – Pasta with tomato sauce and mozzarella
  • Snack 2 – Greek salad
  • Dinner – Carrot soup

 

Wednesday:

  • Breakfast – Scrambled eggs
  • Snack 1 – Yogurt with fruits and sunflower seeds
  • Lunch – Turkey meat balls with sweet potato and dill sauce
  • Snack 2 – Pear and apple smoothie
  • Dinner – Burger no bun

 

Thursday:

  • Breakfast – Muesli with cocoa yogurt
  • Snack 1 – Ricotta cream with fruits and dark chocolate
  • Lunch – Spaghetti bolognese
  • Snack 2 – Green peas spread with bread
  • Dinner – Cauliflower soup with chicken

 

Friday:

  • Breakfast – Healthy snickers porridge
  • Snack 1 – Healthy tortilla wrap
  • Lunch – Brown rice with carrot mash and chicken
  • Snack 2 – Broccoli salad
  • Dinner – Baked beans tomato soup

Athletic & Bodybuilding

Sunday:

  • Breakfast – Omelette with spinach and feta cheese
  • Snack 1 – Almond cottage cheese with fruits
  • Lunch – Chicken with sweet potatoes and beetroot salad
  • Snack 2 – Chicken with rice and broccoli
  • Dinner – Stuffed bell peppers

 

Monday:

  • Breakfast – Coconut porridge with strawberry sauce
  • Snack 1 – Celery salad
  • Lunch – Chicken with mash potatoes and pepper sauce
  • Snack 2 – Turkey with buckwheat and asparagus
  • Dinner – Salmon with vegetables

 

Tuesday:

  • Breakfast – Beetroot cottage cheese with bread
  • Snack 1 – Fruit salad with protein shake
  • Lunch – Pasta with tomato sauce and mozzarella
  • Snack 2 – Cod fillet with couscous and green beans
  • Dinner – Carrot soup

 

Wednesday:

  • Breakfast – Scrambled eggs with bread
  • Snack 1 – Yogurt with fruits and sunflower seeds
  • Lunch – Turkey meat balls with sweet potato and dill sauce
  • Snack 2 – Chicken with pesto rice and sugar snaps
  • Dinner – Burger no bun

 

Thursday:

  • Breakfast – Tuna with egg and bread
  • Snack 1 – Ricotta cream with fruits and dark chocolate
  • Lunch – Spaghetti bolognese
  • Snack 2 – Cod fillet with sweet potatoes and vegetables
  • Dinner – Cauliflower soup with chicken

 

Friday:

  • Breakfast – Healthy snickers porridge
  • Snack 1 – Healthy tortilla wrap
  • Lunch – Brown rice with carrot mash and chicken
  • Snack 2 – Turkey with quinoa and broccoli sauce
  • Dinner – Baked beans tomato soup

Kids Meal Plan

Sunday:

  • Breakfast – Granola with yogurt and apple sauce
  • Snack – Almond cottage cheese with fruits
  • Lunch – Chicken with sweet potatoes and carrot salad

 

Monday:

  • Breakfast – Coconut porridge with strawberry sauce
  • Snack – Pancakes
  • Lunch – Chicken with mash potatoes and pepper sauce

 

Tuesday:

  • Breakfast – Breakfast tortilla wrap
  • Snack – Fruit salad
  • Lunch – Pasta with tomato sauce and mozzarella

 

Wednesday:

  • Breakfast – Vanilla pancakes
  • Snack – Yogurt with fruits and sunflower seeds
  • Lunch – Turkey Meat Balls with sweet potato and dill sauce

 

Thursday:

  • Breakfast – Muesli with cocoa yoghurt
  • Snack – Ricotta cream with fruits and dark chocolate
  • Lunch – Spaghetti bolognese

 

Friday:

  • Breakfast – Healthy snickers porridge
  • Snack – Tortilla wrap
  • Lunch – Brown rice with mash carrot and chicken

Vegetarian

Sunday:

  • Breakfast – Granola with yogurt and apple sauce
  • Snack 1 – Almond cottage cheese with fruits
  • Lunch – Veggie patties with sweet potatoes and beetroot salad
  • Snack 2 – Broccoli and carrot salad
  • Dinner – Stuffed bell peppers

 

Monday:

  • Breakfast – Coconut porridge with strawberry sauce
  • Snack 1 – Celery salad
  • Lunch – Tofu with mash potatoes and pepper sauce
  • Snack 2 – Protein shake
  • Dinner – Vegetables salad with egg

 

Tuesday:

  • Breakfast – Beetroot cottage cheese with bread
  • Snack 1 – Fruit salad with protein shake
  • Lunch – Pasta with tomato sauce and mozzarella
  • Snack 2 – Greek salad
  • Dinner – Carrot soup

 

Wednesday:

  • Breakfast – Scrambled eggs
  • Snack 1 – Yogurt with fruits and sunflower seeds
  • Lunch – Falafel meat balls with sweet potato and dill sauce
  • Snack 2 – Pear and apple smoothie
  • Dinner – Vegetarian Burger no bun

 

Thursday:

  • Breakfast – Muesli with cocoa yogurt
  • Snack 1 – Ricotta cream with fruits and dark chocolate
  • Lunch – Soya mince Spaghetti
  • Snack 2 – Green peas spread with bread
  • Dinner – Cauliflower soup

Friday:

  • Breakfast – Healthy snickers porridge
  • Snack 1 – Healthy tortilla wrap
  • Lunch – Brown rice with carrot mash and tofu
  • Snack 2 – Broccoli salad
  • Dinner – Baked beans tomato soup

Veg + Fish

Sunday:

  • Breakfast – Granola with yogurt and apple sauce
  • Snack 1 – Almond cottage cheese with fruits
  • Lunch – Salmon with sweet potatoes and beetroot salad
  • Snack 2 – Broccoli and carrot salad
  • Dinner – Stuffed bell peppers

 

Monday:

  • Breakfast – Coconut porridge with strawberry sauce
  • Snack 1 – Celery salad
  • Lunch – Tofu with mash potatoes and pepper sauce
  • Snack 2 – Tuna salad
  • Dinner – Salmon with vegetables

 

Tuesday:

  • Breakfast – Beetroot cottage cheese with bread
  • Snack 1 – Fruit salad
  • Lunch – Pasta with tomato sauce and mozzarella
  • Snack 2 – Greek salad
  • Dinner – Carrot soup

 

Wednesday:

  • Breakfast – Scrambled eggs
  • Snack 1 – Yogurt with fruits and sunflower seeds
  • Lunch – Cod fillet with sweet potato and dill sauce
  • Snack 2 – Pear and apple smoothie
  • Dinner – Vegetarian Burger no bun

 

Thursday:

  • Breakfast – Muesli with cocoa yogurt
  • Snack 1 – Ricotta cream with fruits and dark chocolate
  • Lunch – Soya mince Spaghetti
  • Snack 2 – Green peas spread with bread
  • Dinner – Cauliflower soup

 

Friday:

  • Breakfast – Healthy snickers porridge
  • Snack 1 – Healthy tortilla wrap
  • Lunch – Cod fillet with brown rice and carrot mash
  • Snack 2 – Broccoli salad
  • Dinner – Baked beans tomato soup