Athlete Plan (1800-2300 Calories per day) A TYPICAL WEEK

D AY 1 D AY 2 D AY 3 D AY 4 D AY 5

SCRAMBLED EGGS WITH SAUTÉED KALE OMELETTE WITH CHEESE, MUSHROOM AND BIG ENGLISH BREAKFAST BREAKFAST PUMPKIN MUFFINS KALE & TOMATO FRITTATA
PEPPER WITH FETA SPREAD
Scrambled eggs, with turkey bacon, sauteed kale, Omelette with turkey bacon, baked sweet potato, Gluten-free muffins made with pumpkin, almond Frittata made with whole eggs, chopped kale, cherry
roasted sweet potato and mushrooms. Omelette made with sautéed red capsicum, sautéed mushrooms, grilled tomato and baked flour, cottage cheese, whole eggs, red chili pepper tomatoes, thyme, emmental and parmesan cheese,
mushrooms, mozzarella and emmental cheese, white beans. and topped with sunflower seeds, black sesame served with a sundried tomato sauce.
BREAKFAST

OATS PUDDING WITH BANANA, STRAWBERRY served with feta cheese spread made with roasted red seeds and parmesan cheese.
& ROASTED PECANS capsicum and crushed black pepper. CHIA MACADAMIA PUDDING WITH WALNUT APPLE MUFFIN WITH FRESH FRUIT
RASPBERRIES & MELON FRESH FRUIT WITH HONEY YOGHURT
Oats made with mashed banana, strawberries and KCAL BLUEBERRY AND BANANA PANCAKE Muffins made with whole wheat flour, almond powder,
almond milk, topped with roasted pecans, raisin and Chia seed pudding made with almond milk and Strawberry, kiwi, rock melon served with low fat whole eggs, chopped walnut, mashed banana, honey
cinnamon. High protein pancakes made with smashed banana, raspberries, topped with fresh melon, grapes, yoghurt mixed with honey. and olive oil served strawberry, kiwi and rock melon.
blueberry puree, almond flour, coconut, egg whites, strawberries and roasted macadamia nuts.
skim milk, cinnamon, and vanilla whey protein powder.
Served with vanilla yoghurt topping.

TURKEY BACON AND CHICKEN ROLL HALLOUMI STICKS WITH STRAWBERRY SALSA FOUR SEASON MINI PIZZA CHIPOTLE CHICKEN BITES CHICKEN AND SPINACH PIZZA

Grilled Turkey bacon strips stuffed with chicken Baked halloumi cheese cut into sticks dipped in egg Almond flour, coconut flour and whole wheat pizza Mince chicken, red onion, fresh cilantro, chipotle chili Gluten-free cauliflower and parmesan pizza crust
breast, asparagus and melted cheddar cheese. white and almond flour. Served with strawberry salsa base, topped with our homemade tomato sauce, paste, garlic and cheddar cheese rolled into bites. topped with homemade tomato sauce, shawarma
AM SNACK

made with green chili peppers, coriander leaves and chicken breast, mushrooms, turkey bacon, red Served with coriander labneh dip. chicken, sauteed spinach and mozarella cheese.
MIX NUT 25G yoghurt. capsicum and parmesan cheese.
SWEET POTATO HUMMUS WITH CUCUMBER MANGO YOGHURT WITH ALMOND BREAD STICK
A mix of walnuts and smoked, lemon and plain CHICKEN BITES FRUIT MIX
almonds. Mashed sweet potato hummus dip with cucumber Soft almond flour and parmesan bread sticks served
Almond crusted zucchini chicken bites with cheddar Freshly chopped strawberry, kiwi and watermelon. sticks. with a spicy mango yoghurt dip.
cheese center and creamy mustard sauce.

THAI CURRY WITH CARROT & CHICKEN TUSCAN SALMON TACO CHICKEN BOWL BEEF TOMATILLO SAUCE WITH CAULI RISOTTO TURKEY MEATBALLS AND MASH

Thai curry with chicken breast, carrots, baby spinach Cubes of salmon served in a creamy, tuscan style sauce Spicy cubed chicken breast with quinoa and corn, Lean beef with tomatillo sauce, served with Meatballs made with minced turkey breast, parmesan
and onion, crushed peanut and coriander, topped with sundried tomatoes, spinach, broccoli florets and avocado salsa. cauliflower risotto and garnished with parsley leaves. cheese, onions, garlic, parsley, basil and coconut,
with fresh chives. green beans. Topped with strips of fresh capsicum. served with steamed green beans, cauliflower and
POWER SOUP STEAK AND POTATO SOUP potato mash and homemade BBQ sauce.
TURMERIC CHICKEN SOUP KCAL TEAM SALAD
A perfect blended soup of spinach, broccoli, A tangy soup with lean beef cubes, sweet potato, TEX MEX TURKEY SOUP
LUNCH

Turmeric chicken soup with chopped onion, celery, Fresh broccoli, roasted asparagus, avocados, quinoa, zucchini, green beans, celery, asparagus, onions mushrooms, baby marrows, spring onions, low fat
carrot and zucchini noodle. baby spinach, roasted pumpkin seeds, flax seeds, and garlic. cream and mustard. Spicy Mexican inspired soup with shredded turkey breast,
walnuts, sweet potato, grapes, pomegranate seeds, black beans, chopped tomato, yellow corn, garlic, onions,
GLAZED SWEET POTATO AND VEGGIO - SIDE cherry tomatoes, red capsicum, goat cheese with sweet SWEET SNOW PEAS WITH RADISH AND CARROT ITALIAN VEGGIE MEDLEY fresh herbs, low fat cream, and cheddar cheese.
blueberry dressing.
Sweet potato, pumpkin and carrot cubes with sweet Steamed snow peas, radish, carrot strips with Italian style roasted vegetables with chopped white KCAL GREEN SALAD
mustard glaze and chopped spring onion. CAULIFLOWER POTATO MASH mango chutney. mushrooms, celery, artichoke hearts, red capsicum,
sun dried tomatoes and chiffonade fresh basil. Mixed greens, cherry tomatoes, asparagus, red capsicum
A creamy blend of white potatoes, cauliflower and and cucumber, with yoghurt balsamic dressing.
spring onions.

Menu continues on the next page >>>

 Athlete Plan (1800-2300 Calories per day) A TYPICAL WEEK

D AY 1 D AY 2 D AY 3 D AY 4 D AY 5

MOCHA PEANUT BUTTER BITES BAKED CHOCOLATE CHEESECAKE FIG & DATE COOKIE BAR CHOCONUT TREATS SALTED TAHINI CARAMEL BAR

Peanut butter, coffee, chocolate protein powder, Cocoa tapioca almond crust, topped with a soft Gluten-free cookie made with almond flour, coconut Chopped almonds, walnuts, shredded coconut, vanilla Layered bar with tahini caramel filling, topped with dark
almond flour, almond milk, oat powder, cocoa powder layer of cream cheese and whole eggs. oil and light cream cheese, filled with dried figs, whey protein, and sesame seeds, dipped in dark chocolate and chopped pistachios.
PM SNACK

and honey. apricots and dates. chocolate.

ANTIOXIDANT FRUIT SALAD FRUIT MIX
RADIANCE FRUIT SALAD ORANGE AND GRAPEFRUIT BASIL, MELON SALAD
Fresh fruit salad with chopped pineapple, rock Freshly chopped strawberry, kiwi and watermelon.
Fresh fruit salad with chopped honey melon, kiwi and melon and blueberries. Freshly sliced orange and grapefruit segments. Cubes of watermelon, rock melon and honey melon,
pomegranate seeds. mixed with rosewater and chopped basil leaves.

PASTA-FREE LASAGNE STEAK FAJITA - NO CARB SESAME CRUSTED SHRIMP WITH MANGO SALSA MOROCCAN SPICED TILAPIA WITH CAULIBEET MASH BEEF STROGANOFF

Lean minced beef layered with eggplant and Marinated beef strips with red, yellow and green Sesame coated shrimp on top of asian veggie noodles Moroccan spiced tilapia cubes on grilled cherry Lean beef strips, mushrooms and gherkins, in a light
homemade tomato sauce, crusted with parmesan capsicum, alongside salsa and sour cream. and mixed quinoa with mango salsa. tomatoes, green and yellow capsicum, served creamy mustard sauce.
cheese. alongside beet, potato and cauliflower mash,
BAKED VEGETABLE VINAIGRETTE COURGETTE ZUCCHINI garnished with fresh chives. GRILLED VEGETABLES
HAZELNUT AND PRUNE COOKIES
Baked capsicum, carrot, eggplant, and zucchini with Green and yellow zucchini sautéed in olive oil and ZAATAR ROAST CAULIFLOWER WITH DATES Oven grilled green and yellow zucchini, eggplant, baby
Hazelnut, egg white, apple sauce, honey, prunes, rosemary and apple cider vinegar. seasoned with salt & pepper, rosemary and thyme. corn, mushrooms with olive oil, seasoned with fresh
dark chocolate and vanilla. Cauliflower with zaatar, pine nuts and chopped dates. thyme, rosemary, salt and pepper.
DINNER

LEMON BLUEBERRY BAR TABBOULEH WITH FETA CHEESE

GRILLED EGGPLANT WITH VINAIGRETTE AVOCADO PIE ENERGY BITES
Almond, coconut, oats, vanilla protein powder base, Tabbouleh made with fresh chopped mint, tomatoes,
ven grilled eggplant cubes, feta cheese, fresh mint topped with creamy lemon and blueberry topping. cucumber, onion, parsley, grapes, pomegranate Creamy avocado filling, on top of a coconut, honey, Oats, peanut butter, honey, coconut, flax seeds, grated
and coriander leaves with chili garlic lemon dressing. seeds, feta cheese, quinoa, green capsicum, radish walnut and chopped date crust. dark chocolate and vanilla.
FATTOUSH SIDE SALAD and a lemon vinaigrette.
LEAFY SIDE SIDE GREEN SALAD MIXED GREENS SIDE
Iceburg lettuce, tomato and cucumber cubes, SWEET BAKED POTATO
Lollo bionda, red lettuce, romaine lettuce, sliced spring onions, fresh mint, sliced red radish and Mixed greens, tomatoes, cucumber with balsamic Mixed greens, tomatoes, cucumber with lemon
mango, red capsicum, shredded red cabbage, with a pomengranate seeds, with pomegranate vinaigrette Baked sweet potato cubes with olive oil, salt and dressing. vinaigrette dressing.
creamy spicy dressing. and zaatar pita crisps. pepper.

This is just one of thousands of menu combinations, you

can easily make changes to your plan using your personal
dashboard, putting you in control of what you eat.
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