Red Day Breakfast Quaker Oats (30g) Mixed with Almond Milk and Microwaved for 3 Minutes Linwood's Milled Organic Ground Flaxseed (5g) Mixed in with Oats Alpro Unsweetened Almond Milk (200ml) Mixed in with Oats Blueberries (50g) Mixed in with Oats Egg Whites (3 egg Whites) Scrambled or Made into Omelette with Egg Yolk Egg Yolk (1 egg yolk) Teaspoon of Cinnamon on Oats Lunch Tiana Extra Virgin Coconut Oil (1 tbsp. 14ml) Use to Cook Chicken with or Add to Black Coffee Chicken Breast Fillet (100g) Uncooked Weight Basmati Rice (20g) Uncooked Weight Broccoli (100g) PHD Greens PH-7 (11g Serving) Mixed with Water Evening Meal Salmon (150g) Uncooked Weight Asparagus (100g) Pre Workout PHD Diet Whey (1 Scoop 25g) Mixed with Water Kallo Organic Dark Chocolate Rice Cakes (1 Rice Cake) Post Workout PHD Diet Whey (1 Scoop 25g) Mixed with Water Snack 1 Mattesons Turkey Bacon Rashers (2 Rashers) Handful of Baby Leaf Salad Macadamia Nuts (20g) Snack 2 Total 0% Greek Yoghurt (170g Pot) Blue Day Breakfast Quaker Oats (40g) Mixed with Almond Milk and Microwaved for 3 Minutes Linwood's Milled Organic Ground Flaxseed (5g) Mixed in with Oats Alpro Unsweetened Almond Milk (200ml) Mixed in with Oats Raspberries (100g) Mixed in with Oats Egg Whites (3 egg Whites) Scrambled or Made into Omelette with Egg Yolk Egg Yolk (1 egg yolk) Teaspoon of Cinnamon on Oats Lunch King Prawns (100g) Spinach (100g) Spoonful of Curry Powder (if Wanted) Basmati Rice (30g) Uncooked Weight Evening Meal Extra Lean Mince Beef (100g) Uncooked Weight 1 Pepper, 1 Onion, 4 Mushrooms, 4 Cherry Tomatoes Green Beans (100g) Sweet Potatoes (Peeled) 200g Pre Workout PHD Diet Whey (1 Scoop 25g) Mixed with water Kallo Organic Dark Chocolate Rice Cakes (1 Rice Cake) Post Workout PHD Diet Whey (1 Scoop 25g) Mixed With Water Snack 1 Mattesons Turkey Bacon Rashers (2 Rashers) Handful of Baby Leaf Salad Walnuts (15g) Snack 2 Tuna Chunks in Brine (1 tin) Handful of Baby Leaf Salad Green Day Breakfast Quaker Oats (50g) Mixed with Almond Milk and Microwaved for 3 Minutes Alpro Unsweetened Almond Milk (200ml) Mixed in with Oats Raspberries (100g) Mixed in with Oats Egg Whites (3 egg Whites) Scrambled or Made into Omelette Teaspoon of Cinnamon on Oats Lunch White Fish (150g) Uncooked Weight Asparagus (100g) Basmati Rice (30g) Uncooked Weight Evening Meal Turkey Breast Fillet (100g) Uncooked Weight Basmati Rice (30g) Uncooked Weight Broccoli (100g) Pre Workout PHD Diet Whey (1 Scoop 25g) Mixed with water Honey (1 Tablespoon 20g) Spread on Rice Cakes Kallo Wholegrain Rice Cakes (2 Rice Cakes) Post Workout PHD Diet Whey (1 Scoop 25g) Mixed With Water Banana (1 Medium Banana) Snack 1 Mattesons Turkey Bacon Rashers (2 Rashers) Handful of Baby Leaf Salad Snack 2 Low Fat Natural Greek Yoghurt (300g) Kallo Wholegrain Rice Cakes (2 Rice Cakes) Honey (1 Tablespoon 20g) Spread on Rice Cakes Blueberries (50g) Mix with Yoghurt
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