NUTRITION PLAN

CLIENT: GABRIELLE TAYLOR ALLERGIES: GLUTEN, WHEAT, NUTS

AGE: 32 DOB: 06/09/1991

WEIGHT: 85KG GOAL: 75KG

CALORIES: 1900kcal WORKOUTS: 4 P/W

MORNING: 50kcals Hot Drink

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast BreakFast

Banana & Almond Wake Up 50g Muesli 1/2 Avocado Fruit Salad 1 x Whole Wheat or 2 x Rye 100 g Blueberries or Rasberries 1 x Poached Egg Or Boiled Egg
170g Low fatGreek Yoghurt 1 x wholemeal Slice 1 x Soft Boiled Egg 1 x Scoop Protein Powder 3 x Grilled Asparagus
1 x Whole Wheat Or Rye Bread 100g Mixed Fruits, you choose!
or 2 x Rye Cracker Submurge Egg in cup of water 1 x Large Egg 1 x Toasted wholewheat or 2 x Rye
1 x Medium Banana 100g Rasberries or blueberries 100g Low Fat Greek Yoghurt
Microwave for 3 Mins in 800w 1 x tsp Olive Oil
1 x Tbsp Almond Butter 1. Oil Grease the Pan medium
Pinch Salt heat, Cook aspargus until Tender

1. Whisk Powder, Egg, Oil, Salt

286 Calories 263 Calories 200 Calories 130 Calories 284 Calories 172 Calories
2. Oil The Skillet & Heat On Medium
3. Pour Batter On Skillet,
Spread Evenly Across The Pan
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4. When Bubbles Appear, Carefully
74g Rasberries or Blueberries 100g Low fat greek yoghurt Handful Trail Mix
Work Spatular Around Edges. 100g Non Fat Greek Yoghurt
Protein Balls ** 100g Fruit 5. Flip & Cook Until Golden 140g Mixed Fruit
170g Low Fat Greek Yoghurt OR Protein Bar 170g Trail Mix 2 x 85% Chocolate Squares
6. Sprinkle On Fruit
1 x tbsp Honey 1 x tbsp Honey 30g Muesli
370 Calories 60-70 Calories
273 Calories 390 Calories 285 Calories 239 Calories 170 Calories

Lunch Lunch Lunch Lunch Lunch

Lunch
Chicken Salad Sandwich or Wrap 1 x Baked Chicken Breast Last Nights Beef Fajitas! Snack
1 x Seeded Red Pepper 1 x Baked Sliced
1 x Chicken Breast Squeeze Fresh Lemon Juice & Salt Microwave For 1 Min Intervals, 30g Cheddar Cheese
1 x Small Can Tuna Chicken Breast Cook Until Hot. 1/2 Avocado
1 x tbsp Light Mayo 100 g Tomato Chopped
Mix W. 1 x tbsp Light Mayo 2 x Large Lettuce Leaves 100g Any Vegetables
Handful Mixed Salad 1 x Whole wheat or 2 x r ye 2 x Rye Bread
Handful Mixed Salad (can be carrots, celer y, sweet Forget Your Lunch? Salad it is!
1 x Tortilla OR potato, avocado, pepper)
2 x Whole Wheat Bread 190 Calories
100g Low Fat Hummus 400 Calories 277 Calories
160 Calories 290 Calories 370 Calories
500 - 600 Calories
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SNACK 1 x Red Bell Pepper Off Plan Afternoon
1 x Carrot 1 x Fruit Of Your Choice 2 x 85% Chocolate Squares 2 x Rye Bread 100g Hummus 2 x Protein Balls ** or
100g Low Fat Hummus 1 x Protein Shake 30g Protein Chopped Apple 100g Chopped Tomato Protein Bar
300 Calories Well Done! You’ve made it
30g Cheddar Cheese
this far so be mindful this 260 Calories
200 Calories 220 Calories 400 Calories afternoon.
277 Calories
Dinner
Vegetarian Shepherds Pie Lorem ipsum
Dinner Dinner Dinner Dinner You have 1471 Calories Dinner
4-5 peeled Sweet Potatoe
2 x Tortilla 1 x Chicken Breat 1 x Salmon Fillet 500g Minced Lean Minced Beef 100g Low fat Greek Yoghurt 1 x Baked Chicken Or Fish
1 x tbsp Oil 1/2 Can Drained Pineapple 3 x Asparagus Spears 100g Frozen Peas Shepherds Pie left? You can 100g Vegetables of you choice
2 x Red Bell Pepper
1 x Baked & Sliced Chicken Bread 1/3 Green Bell Pepper 1 tsp oil 3 Chopped Garlic Cloves always eat this for lunch! raw or baked
1 x Sachet Fajita Sauce
1/2 Sliced Onion 50g Brown Or White Rice 1x tbsp squeezed lemon juice 1 x Sliced Onion 4 Peeled Medium Carrots 50g Rice
SNACK2 x tbsp Tomato Paste 1 tsp Oil 2 x Finely Diced Garlic Cloves 2 tbsp Tomato Paste Evening meal..
1 x Handful Mixed Salad 2 x Tortillas
1/2 tsp Mustard 2 x Vegetable Stock Cubes
50g Cheddar Cheese
1 x Pinch Paprika 1 x Canned Chick Peas enjoy but just make 500 Calories
1. Pre Heat Skillet, Add 1tsp Oil.
C: 200g P: 30g F: 10g 1. Pre Heat Oven 210 Degress c C: 200g P: 30g F: 10g sure it’s within your
1. Brush Tortilla W. Oil 1. Season Chopped Raw 2. Cook Beef 80%, 1. Boil Sweet Potatoes Until Soft
Chicken w. Paprika & Mustard
2. Mix Lemon juice, oil, Garlic calorie allowance.
2. Bake 1-2 Mins 200 Degrees C in a small bowl Add Peppers & Onions. 2. Heat Skillet w/ Oil, Saute Onions,
3. Spread Passata, Onions, 2. Add tsp Oil to skillet & 3. Place salmon on tinfoil and 3. Cook All Until Cooked. Garlic & Carrots for 8mins.
Chicken & Sprinkle Cheese add the Chicken Pieces brush with 1/2 Mix. 3. Stir in Tomato Pasta & Stock SNACK
4. Microwave Tortillas & Add
4. Bake for around 5 Mins 3. Cook until 80% Finished Wrap the salmon up & bake 20 mins
1 x tbsp Light Mayo (if desired)
( Stock Will Dilute In Boiling Water) Remember what type of meals
then add Pepper cook for 2 Mins you’ve been having. Check the 2 x 85% Chocolate Square
500kcal 4. Brush Asparagus w. 1/2 Mix 4. Stir In Peas, Chicpeas &
4. Add Pineapple & Mix
5. Save Enough For Lunch Tomorrow!
Transfer To Baking Dish calories on your alcohol. Gin & or handful of trailmix.
5. After 20 Mins put the Smaller Portion - Yum.
5. Cook until visable sear on all asparagus in the oven. Cook all 12 Mins. 5. Mash Potato & Add Yoghurt. Tonic is a great low calorie
500 - 600 Kcal 6. Top The Baking tray With Mash & option. 150 Calories
SNACK 6. Boil Brown or White Rice 6. Boil Brown or White Rice
Bake 20 Mins Until Golden
500 Calories 1/2 Tray = 640 Kcal
1 x Tbsp Almond Butter 500 Calories
1 x Apple SNACK

SNACK SNACK SNACK Pick a snack worth 250

Carrots & celer y WATER Protein Shake / Bar, Salted Popcorn, calories.
Protein Shake / Bar, Salted Popcorn,
100g Hummus Fruit or Hummus (200kcal)
WATER Fruit or Hummus (150kcal) Full Day: 2 Litres Water
Drink Sugar Free Soft Per Meal WATER WATER
Full Day: 2 Litres Water WATER WATER WATER
Drink Sugar Free Soft Per Meal Full Day: 2 Litres Water Full Day: 2 Litres Water Full Day: 2 Litres Water
Full Day: 2 Litres Water
Drink Sugar Free Soft Per Meal Full Day: 2 Litres Drink Sugar Free Soft Per Meal

TOTAL TOTAL TOTAL TOTAL TOTAL TOTAL TOTAL

1619kcal 1923kcal 1905kcal 1800-1970 Kcal 1894 Calories 1900Kcal 1779Kcal