Day 1

Breakfast

Oatmeal topped with sliced Bananas and a sprinkle of Cinnamon.

A handful of Walnuts.

Lunch

Turkey Mince

Baked Vegetables

Snack

Greek Yogurt with a handful of mixed Berries.

Dinner

Chicken Breast

Quinoa with fresh salad

Day 2

Breakfast

Smoothie with Spinach, Banana, Greek Yogurt, and a tablespoon of Flaxseeds.

Lunch

Stir Fried Tofu

1 Cup Broccoli

1/2 Cup Baby Carrots

1/2 Cup Brown Rice

Snack

An Orange or a handful of Almonds.

Dinner

Tip Top Thins Bread

Turkey Slices

1/2 Avocado

Lettuce

Beetroot

Day 3

Breakfast

Tip Top Thins - Toasted

Smashed Avocado

Poached egg

Sliced Tomato on side

Lunch

Baked Salmon

Lemon & Herbs

Steamed Broccoli

Small baked potato

Snack

Pear with Almond Butter

Dinner

Chicken Sausage

Tip Top Thins

Mixed Green Salad

Day 4

Breakfast

Chia Seed Pudding made with Almond milk, topped with sliced Strawberries and a drizzle of Honey.

Lunch

Sliced Chicken Breast

Quinoa

Roast Vegetables or salad

Snack

Greek Yoghurt

Mixed Berries

Dinner

Oatmeal

Cottage Cheese

Soy milk

Honey

Day 5

Breakfast

Oatmeal

1/2 Cup Soy Milk

1/2 Cup of diced Pears

Lunch

Chicken Breast

Baked Vegetables or Salad

Snack

Orang or 12 Almonds

Dinner

Turkey Mince

Quinoa

Roast Vegetables or Salad

Day 6

Breakfast

Smoothie made with mixed Berries, Spinach, Greek yogurt, and a tablespoon of Chia seeds.

Lunch

Baked Fish

Sweet Potato Mash

Steamed Green Beens

Zucchini Fries

Snack

Pear with Almond Butter

Dinner

Whole Grain Bread Roll

Turkey Wrap

1/2 Avocado

Lettuce

1/2 Cup Carrot Sticks

Day 7

Breakfast

Whole Grain Toast

Smashed Avocado

Poached Egg

Tomato on side

Lunch

Lean Turkey Burger

1 Cup Baked Zucchini Fries

Snack

Greek Yoghurt

Mixed Berries

Dinner

Whole Grain Bread Roll

Chicken Sausage

Mixed green salad

Notes

Hydration: You are encouraged to drink plenty of water throughout the day and consider herbal teas as well.

Preparation: Meal prep can help in maintaining variety and convenience throughout the week.

This meal plan incorporates a range of nutrient-dense foods that support energy and immunity, while also offering variety to keep meals enjoyable.