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DAY 1DAY 2DAY 37 Day Meal PlanBREAKFASTBREAKFASTBREAKFAST2 slices multigrain bread with baked beans, grilled tomatoes and mushrooms1/2 cup raw rolled oats with lite milk. Add fruit variety for sweetness2 slices multigrain bread with 1-2 scrambled eggs436245271780LUNCHLUNCHLUNCH?1 sandwich Multigrain bread with leafy greens and slices tomatoes with 2-3 slices cold meat or tinned fishGrilled marinated chicken (150g) with slices cucumbers, baby spinach, cherry tomatoes, beetroot and avocado1 mountain bread wrap with tuna, salad, low fat mayonnaise or wholegrain mustardDINNERDINNERDINNERSalmon potato cakes x2 with side salad *see recipeChicken Burrito x2 with side salad *see recipeTeriyaki chicken and rice with side of veges *see recipeDAY 4DAY 5DAY 6DAY 7BREAKFASTBREAKFASTBREAKFASTBREAKFAST1/2 cup raw rolled oats and milk with fruit variety2 silces multigrain bread with lite cheese and tomatoes, pepper and toasted1/2 cup Special K Advantage with 2 tablespoons All Bran with fruit variety and lite milk1 tortilla wrap with 2 egg omlette, shortcut bacon, mushrooms and baby spinachLUNCHLUNCHLUNCHLUNCHGrilled marinated scotch fillets (150g) sliced up with a side of steamed vegetables- broccoli, carrots, sweet potato, cauliflower and corn1 tortilla wrap with leftover bolognaise mince with seasoned mexican beans, diced tomatoes, lettuce and avocadoHomemade pizza on lebanese bread- topped with tomato paste, BBQ chicken, mushrooms, Spanish onion, oregano and lite cheeseHomemade hearty soup with chunky beef, vegetables and served with a crusty rollDINNERDINNERDINNERDINNERPan fried crispy skin fish (200g) with homemade oven roasted potatoes and steamed greens- broccoli and beans2 egg omlette with side of vegetables and 1 cup cooked riceThai beef stir fry with vegetables and steamed rice. Pasta with crumbled sausage and lemon *see recipeThe meal plan will provide energy and nourishment as well as some guidance when things start to go off track. The 3 meals above give a good baseline but you should include some snacks when you feel hungry. Snacks should be nutritious and will help you control your appetite throughout the day. Listen to your hunger signals such as grumbles in the stomach, feeling of emptiness and light headedness and go grab a snack from below. You don’t want to starve your body, especially if you are exercising!6257925-336550Super Snacks:1 piece of fruit1 tub of yoghurt (Chobani or Farmers Union for a higher protein option)Small handful mixed nuts with dried fruit2-3 vitawheat crackers with lite cheese and tomato or with a few slices of ham/roast beef/turkeyTuna with 1 tablespoon low fat mayo as a dip for carrot sticks or crackers6896100-2368551 packet of plain popcorn12 rice crackers (eg Sakata or Fantastic)1 Carmans Muesli Bar3990975-366395200mls skim milk with 1 spoon milo1362075-200025*The Recipes above are taken from Australian Healthy Food Guide. .auThey provide some great articles to keep you up to speed with nutrition and also some excellent healthy recipes to keep it interesting.Hold the Ctrl button and click the links for direct access to the recipes!Salmon Potato Cakes Burritos Chicken and Rice Sausage Pasta ................
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