Here are 3 daily sample plans to help give you some ideas and structure to your nutrition plan. All meals have been calorie counted for you and as you have read already you may need to adjust the calorie amounts to suit your calorie target. On the bottom of each page there is a cup to gram conversion chart to help you with each recipe. For more inspirational recipes visit our recipe page!
Sample Plan 1
Whipped Banana Oatmeal (1 serving)
357 kcal per serving
Think oats are bland & boring then think again with this tasty start to the day
1/3 cup oats/3 cup almond or soya milk1/2 cup water 1 banana, sliced1/2 tbsp. chia seeds Vanilla, stirred in at end
Start by combining rolled oats, water, and milk in a saucepan over medium heat. Slice a banana into VERY thin pieces, leaving just a few bigger chunks. Walk away for a few minutes while the oatmeal heats. Once it begins to steam or bubble, stir vigorously at times to “whip” the banana into the oats. The oats will take about 5 minutes on medium heat from start to finish to fully absorb the liquid. They’re done when they reach your desired consistency! Then I stir in vanilla and portion into bowls. Add any toppings you like, such as almond or peanut butter dollops, nuts, granola, coconut.
The whipped method produces a really creamy bowl of oats. The bananas basically disappear, so there are no chunks. Since banana is an emulsifier of sorts, this method suspends the oats into a thick, creamy consistency and the whole bowl is sweeter because the banana’s sweetness permeates throughout.
Green spinach & avocado smoothie (1 serving)
305 calories per serving
Half a ripe avocado, halved and pitted
½ cup spinach
½ cup alpro vanilla or plain yogurt
¾ cup almond or soya milk
2 or 3 tsp honey
Combine avocado, spinach and honey into a blender.
Blend slowly adding milk until desired consistency is reached
Tuna cannellini bean salad (4 servings)
250 calories per serving
Ingredients 2 tins of tuna in spring water drained 400g cannellini beans drained and rinsed 2 small red onion (chopped) 2 clove garlic (chopped) 2 handful chopped parsley 2 tablespoon olive oil 2 tablespoon lemon juice salt and pepper to taste 4 handful salad greens
½ cup cherry tomatoes
Method 1. Mix the tuna, beans, onion, garlic and parsley in a bowl. 2. Mix the olive oil, lemon juice, salt and pepper in a bowl. 3. Mix the dressing and the tuna and beans with the greens & tomatoes
Mid Afternoon snack
Raw cashew, almond, cacao energy bar (14 servings)
212 calories per serving – keep in freezer enough for 14 days in row!!!
300g moist dates, pitted roughly chopped
250g cashew nuts
2-3 tablespoons cacao powder (or cocoa powder)
Pinch of sea salt
2 – 3 tablespoons cold water
Line 8 x 4 container or tray with aluminium foil or cling wrap
Pulse chopped dates, cashew, almonds, cacao powder and sea salt in a food processor until the texture is coarse
Then add a little water at a time until it reaches a dry but moist consistency.
Scrape the dough mixture into the lined pan, press evenly
Chill for 1 hour and cut into 12 – 15 squares.
Sweet potato, mushroom & spinach salad (1 serving)
350 calories per serving
200g sweet potato
Dozen chestnut mushrooms
2 bowls of (cooked) spinach
2 jalenpeno peppers (if to spicy use normal pepper)
Dozen cherry tomatoes
Apple cider vinegar
Slice the sweet potatoes into bite-sized cubes and place them on a baking tray. Drizzle with olive oil, salt, paprika and cinnamon. Bake for 15-20 minutes at 190C, until they’re soft.
While these cook slice the mushrooms into pieces and gently stir fry them with olive oil, salt, two teaspoons of apple cider vinegar and the chopped jalapeño pepper (remember to discard the seeds before chopping). This should take about 7 minutes. Just before the end add the spinach and allow it to wilt. This is a very quick process, it will only take 2 or three minutes to become perfectly soft. Slice the cherry tomatoes into quarters.
Total calories for the day - 1474
Sample Plan 2
Baked Oatmeal Snack Bar (10 servings)
205 calories per serving including ½ cup of dates
No time for breakfast in the morning then pre bake these delicious beauties at the start of the week & use one serving every morning. Also great choice for mid afternoon snack.
1.5 cups of oats
½ cup chopped walnuts (or any nuts you like)
½ cup dried fruit (any you like – raisins, dates, figs, cranberries)
½ cup seeds (any you like – sunflower, pumpkin, and flax)
1 tsp cinnamon
1 tsp salt
1.25 cups almond milk
Pre heat oven to 350*
Mix dry ingredients
Mix wet ingredients
Pour wet into dry, stir to combine
Pour into 9 x 9 baking dish lined with grease proof baking paper
Bake for 40 minutes
Cut into 9 squares
Raspberry & green kale smoothie (1 serving)
222 calories per serving
1 cup of green kale
¾ cup raspberries
2 – 3 ice cubes
½ cup water
Optional add in’s ½ chopped apple, ground flaxseeds
Blend everything together adding more or less ice and liquid, depending on your preference. Enjoy!
Veggie omelette (1 serving)
373 calories per serving
Ingredients ¼ cup each red and green peppers, sliced ¼ cup mushrooms, sliced 1 spring onion, diced Non-stick spray ¼ cup tomato, diced
Little sea salt & pepper to season
Cook the veg
Sauté the peppers, mushrooms and onion in a small pan with the non-stick spray until they are cooked through but still firm. Mix with the tomatoes, and add to the omelette.
Cook the eggs
Mix the eggs and salt and pepper in a bowl with a whisk until they just begin to lighten in colour. Heat a medium pan over medium-high heat, and spray it with the non-stick cooking spray. Pour the eggs into the pan, and stir vigorously for a few seconds, as if you were making scrambled eggs. Once solid chunks begin to form, 10 seconds maximum, leave the pan alone so the rest of the eggs can set. After about 30 seconds, add the filling to one half of the omelette and fold the other half on top. Roll it onto a plate, and enjoy.
Fruit & nut (1 serving)
150 calories per serving
Example; 15 almonds & ½ cup blueberries
Could use other nuts including Brazils, cashews, pecans, walnuts
Could use other fruits, any type of berries, dried fruit, apple
Chicken with lentils (2 servings)
325 calories per serving
2 x 100g chicken breast
235g drained tinned green lentils (in water)
Vegetable or chicken stock
1 red onion diced
1 medium carrot diced
1 celery stick diced
Salt & pepper
Bake the chicken in a preheated oven at 180 degrees for 25 minutes. While the chicken is cooking, fry the onion, carrot and celery in olive oil until softened. Meanwhile, make up some stock to add later. Drain the lentils and add to the vegetables, cook it through for a couple of minutes. Pour in the stock and simmer over a low heat for 15 to 20 minutes. Season with a little salt and pepper to taste. Serve the lentils with the oven roasted chicken on top.
Total calories for the day - 1275
Sample Plan 3 (This is based on 3 meals per day)
Oat, banana and blueberry breakfast smoothie
467 per serving
Can’t get into eating oats for breakfast, then blend them & drink them, this one is also a good choice for the mid-morning smoothie.
½ cup oats
1 ripe banana
½ cup blueberries
1 cup almond milk
1 dollop alpro soya yogurt
2 teaspoons honey
Blend oats, banana, blueberries, milk, yogurt and honey together until smooth.
Chicken salad (4 servings)
400 calories per serving
You can use any vegetables you want for this, but try and include 4 to 5 different types of vegetables and try and mix up the colors, this is my own very quick, very simple chicken salad, feel free to leave out the dressing or add your own. This will make 3 servings so store in air tight container in the refrigerator.
200g chicken breast
1/2 cup cherry tomatoes
1 green pepper
1 yellow pepper
2 cups of chopped lettuce
2 spring onion
3 tablespoons of olive oil to dress
Chop chicken and fry using nonstick frying pan spray. Once cook add to your prepared salad & dress with a little olive oil.
Baked salmon & steamed vegetables (1 serving)
491 calories per serving
50g Green Beans
150g Salmon Fillet
Squeeze the juice of a lemon on a salmon fillet and wrap loosely in foil. Bake in a preheated oven at 180 degrees for 20 minutes. While the salmon is baking, prepare the vegetables and steam for 5-6 minutes.
Total calories for the day - 1358
cups = grams 1.0 = 236.58824 2.0 = 473.17647 3.0 = 709.76471 4.0 = 946.35295 5.0 = 1182.94118 6.0 = 1419.52942 7.0 = 1656.11766 8.0 = 1892.7059 9.0 = 2129.29413 10 = 2365.88237
1 CUP = 240 ML