Week One Planner
Breakfast (slow release energy) feel free to swap meals around.
Meal Plan
Calories
1 Sourdough toast / Avocado half
Toast 134 kcal – Avocado Half 140 Kcal
Total 275 kcal
Oat pancakes / Fruit / Yogurt (Peanut butter optional)
If no peanut butter 432.50 kcal per serving,
Pancake mix 765 Kcal 2 servings – Fruit & yogurt 130 kcal
Total 512.50 kcal
1 Sourdough toast / scrambled eggs
Toast 134 kcal
2 x eggs 150 kcal
Total 284 kcal
Overnight Oat and fruit jar
Total 348 kcal
1 Sourdough toast / poached eggs
Toast 134 kcal
2 x eggs 150 kcal
Total 284 kcal
Oat Pancakes / Fruit / Yogurt
If no peanut butter 432.50 kcal per serving, even less if you use only 1 banana in the mix.
Pancake mix 765 Kcal 2 servings
Fruit & yogurt 130 kcal
Total 512.50 kcal
1 Sourdough / bacon or thin sausage
For even less calories use turkey bacon.
Toast 134 kcal Bacon 2 slices 147 kcal
Total 281 kcal Or 3 sausage 477 kcal
Fasting this is where the word breakfast comes from, break the fast. You need to start. Your evening meal should be no later than 8pm and your next meal should be at least 14 hours apart if you can or the longest you can make it.
Dinner or Tea (depending which part of the country your in).
Meal Plan
Calories
Barito Bowl with Chicken
Chicken breast
Red Kidney Beans
sweetcorn
½ packet of microwave rice & pulses
Cucumber
Yogurt
Cheese 30g
Small Handful Tortilla chips
1/3 tin red kidney beans – 78 kcal
½ small tin sweetcorn – 74 kcal
1 chicken breast – 160 kcal
Wholegrain rice & Pulses- 240 kcal
1 tbsp yogurt
30g cheese (optional) (shush)
Tortilla chips optional
Total 552 kcal (not including optionals)
Fish Basa
Mediterranean Veg and broccoli
Tbsp. Yogurt
Basa 2 Smoked fillets 200 kcal
Med Veg 174 kcal
Total 374 kcal
Chicken Thighs
Whole grain rice & Veg
250g cooked chicken thighs 530 kcal
Rice 200 kcal
Veg 90 kcal
Total 820 kcal
Chicken (serves 2)
Mustard sauce on a bed of whole grain rice and side salad
507 kcal each
see recipe
Mince / Spag bol or chilly with rice or spaghetti or jacket potato
Spag bol / spaghetti 70g 345 kcal
Chilly with jacket potato 592kcal
Naked burger/ lettuce leaves to wrap burger with cheese and onions if you wish & Fries
2 x Burger 5% fat – 300kcal
Fries – 150g – 280kcal
2 slices of Cheese 110kcal
Mustard 36kcal
Ketchup 32kcal
Total 758 Kcal
Salmon
Wild rice and Mediterranean veg
Salmon 280 kcal – 140g
Wild rice 200 kcal – 125g
Mediterranean Veg 87 kcal – 125g half a Aldi pack
Total 567 kcal
We can’t go crazy, but we can relax a little at the weekend and we can have a drink.
Sorry no snacks!
No fizzy drinks of any sort, including diet or zero.
Kcal – Calories, these are approximate guide only but near as damn it.
And we don’t need to count every calory.