14 Day TAPfit Trimmer Menu

A 14-day meal plan to help achieve your goal

Underlined recipes link to the full ingredients and method

breakfast lunch dinner snacks
Day 1
Turkish delight porridge		 Pumpkin and quinoa salad Austrian chicken schnitzel with red cabbage coleslaw
  • 1 serve of fruit
  • 10 raw almonds
  • 2 vita-weets(9-grain, traditional size) with 20g reduced-fatricotta cheese, salad toppings (e.g. tomato), cracked pepper
  • 1 small tin(125g) baked beans or other legumes
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
  • 1 serve of fruit
  • Vegetable dippers with 4 tbsp low fat cottage cheese
  • 100g low fat custard
  • 3 cups air popped popcorn
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
  • 1 serve of fruit
  • 100g low fat natural yoghurt with 1tsp LSA
  • 1 cup(250ml) skim milk
  • 1 cheesy ham and corn mini muffins
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
  • 1 serve of fruit
  • 100g low fat natural yoghurt with 1tsp LSA
  • 1 cup(250ml) skim milk
  • 1 cheesy ham and corn mini muffins
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
  • 1 serve of fruit
  • 100g low fat natural yoghurt with 1tsp LSA
  • 1 cup(250ml) skim milk
  • 1 cheesy ham and corn mini muffins
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
  • 1 serve of fruit
  • 100g low fat natural yoghurt with 1tsp LSA
  • 1 cup(250ml) skim milk
  • 1 cheesy ham and corn mini muffins
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
  • 1 serve of fruit
  • 100g low fat natural yoghurt with 1tsp LSA
  • 1 cup(250ml) skim milk
  • 1 cheesy ham and corn mini muffins
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
  • 1 serve of fruit
  • 100g low fat natural yoghurt with 1tsp LSA
  • 1 cup(250ml) skim milk
  • 1 cheesy ham and corn mini muffins
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
  • 1 serve of fruit
  • 100g low fat natural yoghurt with 1tsp LSA
  • 1 cup(250ml) skim milk
  • 1 cheesy ham and corn mini muffins
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
  • 1 serve of fruit
  • 100g low fat natural yoghurt with 1tsp LSA
  • 1 cup(250ml) skim milk
  • 1 cheesy ham and corn mini muffins
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
  • 1 serve of fruit
  • 100g low fat natural yoghurt with 1tsp LSA
  • 1 cup(250ml) skim milk
  • 1 cheesy ham and corn mini muffins
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
  • 1 serve of fruit
  • 100g low fat natural yoghurt with 1tsp LSA
  • 1 cup(250ml) skim milk
  • 1 cheesy ham and corn mini muffins
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
  • 1 serve of fruit
  • 100g low fat natural yoghurt with 1tsp LSA
  • 1 cup(250ml) skim milk
  • 1 cheesy ham and corn mini muffins
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
  • 1 serve of fruit
  • 100g low fat natural yoghurt with 1tsp LSA
  • 1 cup(250ml) skim milk
  • 1 cheesy ham and corn mini muffins