Underlined recipes link to the full ingredients and method
breakfast | lunch | dinner | snacks |
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Day 1 Turkish delight porridge |
Pumpkin and quinoa salad | Austrian chicken schnitzel with red cabbage coleslaw |
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Day 2 1/3 cup untoasted muesli, 100g low fat natural yoghurt, 1/2 cup skim milk, 1/2 cup berries(fresh or frozen), 2 tsp chia seeds |
Egg, cos and tomato salad served on toast | Beef fillets with cauliflower mash and roasted veg salad |
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Day 3 Cafe-style egg breakfast = 1/4 small avocado, 2 tbs reduce-fat ricotta, 1 small sliced tomato, 1 egg(boiled or poached), 1 slice multigrain toast |
Paprika chicken and four-bean salad | Semi-dried tomato, spinach and ricotta fritters served with spinach and tomato salad |
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Day 4 Cafe-style egg breakfast = 1/4 small avocado, 2 tbs reduce-fat ricotta, 1 small sliced tomato, 1 egg(boiled or poached), 1 slice multigrain toast |
Paprika chicken and four-bean salad | Semi-dried tomato, spinach and ricotta fritters served with spinach and tomato salad |
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Day 5 Cafe-style egg breakfast = 1/4 small avocado, 2 tbs reduce-fat ricotta, 1 small sliced tomato, 1 egg(boiled or poached), 1 slice multigrain toast |
Paprika chicken and four-bean salad | Semi-dried tomato, spinach and ricotta fritters served with spinach and tomato salad |
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Day 6 Cafe-style egg breakfast = 1/4 small avocado, 2 tbs reduce-fat ricotta, 1 small sliced tomato, 1 egg(boiled or poached), 1 slice multigrain toast |
Paprika chicken and four-bean salad | Semi-dried tomato, spinach and ricotta fritters served with spinach and tomato salad |
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Day 7 Cafe-style egg breakfast = 1/4 small avocado, 2 tbs reduce-fat ricotta, 1 small sliced tomato, 1 egg(boiled or poached), 1 slice multigrain toast |
Paprika chicken and four-bean salad | Semi-dried tomato, spinach and ricotta fritters served with spinach and tomato salad |
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Day 8 Cafe-style egg breakfast = 1/4 small avocado, 2 tbs reduce-fat ricotta, 1 small sliced tomato, 1 egg(boiled or poached), 1 slice multigrain toast |
Paprika chicken and four-bean salad | Semi-dried tomato, spinach and ricotta fritters served with spinach and tomato salad |
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Day 9 Cafe-style egg breakfast = 1/4 small avocado, 2 tbs reduce-fat ricotta, 1 small sliced tomato, 1 egg(boiled or poached), 1 slice multigrain toast |
Paprika chicken and four-bean salad | Semi-dried tomato, spinach and ricotta fritters served with spinach and tomato salad |
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Day 10 Cafe-style egg breakfast = 1/4 small avocado, 2 tbs reduce-fat ricotta, 1 small sliced tomato, 1 egg(boiled or poached), 1 slice multigrain toast |
Paprika chicken and four-bean salad | Semi-dried tomato, spinach and ricotta fritters served with spinach and tomato salad |
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Day 11 Cafe-style egg breakfast = 1/4 small avocado, 2 tbs reduce-fat ricotta, 1 small sliced tomato, 1 egg(boiled or poached), 1 slice multigrain toast |
Paprika chicken and four-bean salad | Semi-dried tomato, spinach and ricotta fritters served with spinach and tomato salad |
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Day 12 Cafe-style egg breakfast = 1/4 small avocado, 2 tbs reduce-fat ricotta, 1 small sliced tomato, 1 egg(boiled or poached), 1 slice multigrain toast |
Paprika chicken and four-bean salad | Semi-dried tomato, spinach and ricotta fritters served with spinach and tomato salad |
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Day 13 Cafe-style egg breakfast = 1/4 small avocado, 2 tbs reduce-fat ricotta, 1 small sliced tomato, 1 egg(boiled or poached), 1 slice multigrain toast |
Paprika chicken and four-bean salad | Semi-dried tomato, spinach and ricotta fritters served with spinach and tomato salad |
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Day 14 Cafe-style egg breakfast = 1/4 small avocado, 2 tbs reduce-fat ricotta, 1 small sliced tomato, 1 egg(boiled or poached), 1 slice multigrain toast |
Paprika chicken and four-bean salad | Semi-dried tomato, spinach and ricotta fritters served with spinach and tomato salad |
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