1600 kCal

Option 1

Breakfast (425 calories)

  • 2 large boiled eggs

  • 1 cup of cooked oatmeal and

  • 1 medium banana

Snack (245 calories)

  • 1 cup of Greek yogurt

  • 1 cup of strawberries

Lunch (394 calories)

  • 1 grilled chicken breast with steamed vegetables

Snack (278 calories)

  • a handful of almonds and a large apple – 278 calories

Dinner (285 calories)

  • 1 cup of cooked lentils and half a cup of boiled vegetables

Days Total calories: 1627 calories

Option 2

Breakfast (256 calories)

  • 1 large omelet with 2 slices of whole grain buttered toast

Snack (322 calories)

  • 1 avocado

Lunch 392 (calories)

  • 1 cup cooked lentils

  • 1 medium baked sweet potato

Snack (212 calories)

  • 1 cup low fat cottage cheese

  • 1 cup of strawberries

Dinner (436 calories)

Days Total calories: 1618 calories


Option 3

Breakfast (461 calories)

Smoothie made of :

  • 1/2 avocado

  • 1 scoop of oats

  • 1 cup of almond milk

  • 1 cup of spinach

  • 1 scoop of whey protein

  • 1/2 cup of frozen mango


Lunch (355 calories)

  • 1 fillet grilled haddock

  • 1 large boiled egg

  • steamed vegetables


Snack (398 calories)

  • 3 tablespoons almond butter and an apple


Dinner (394 calories)

  • 1 grilled chicken breast with steamed vegetables


Days Total calories: 1608 calories