Day 1
Day 1 – Chicken, Beef & Lamb Mix (Fat Loss Version)
Breakfast: Greek Yogurt Protein Bowl
Ingredients:
Greek yogurt (200g)
1 scoop whey protein
Blueberries (50g)
Chia seeds (10g)
Almond butter (1 tsp)
How to make it:
Mix yogurt and protein powder.
Top with blueberries, chia seeds, and almond butter.
Nutritional Info:
✅ Calories: 300
✅ Protein: 40g
✅ Carbs: 30g
✅ Fats: 6g
Adjustments:
✅ Add carbs: +20g oats (+15g carbs)
✅ Reduce carbs: Remove chia seeds (-5g carbs)
✅ Increase protein: Add ½ scoop whey (+12g protein)
Lunch: Beef Mince & Sweet Potato Bowl
Ingredients:
Lean beef mince (150g)
Sweet potato (100g)
Spinach & cucumber (100g)
Olive oil (1 tsp)
How to make it:
Cook beef mince (5-7 mins).
Bake sweet potato (20 mins).
Mix with spinach and olive oil.
Nutritional Info:
✅ Calories: 450
✅ Protein: 50g
✅ Carbs: 40g
✅ Fats: 10g
Adjustments:
✅ Add carbs: +50g sweet potato (+20g carbs)
✅ Reduce carbs: Half sweet potato (-20g carbs)
✅ Increase protein: Add 50g beef (+12g protein)
Snack: Chicken Breast Rice Cakes
Ingredients:
Grilled chicken breast (100g)
2 rice cakes
Avocado (30g)
How to make it:
Grill chicken breast (8-10 mins).
Spread avocado on rice cakes.
Top with chicken.
Nutritional Info:
✅ Calories: 300
✅ Protein: 40g
✅ Carbs: 30g
✅ Fats: 8g
Adjustments:
✅ Add carbs: +1 rice cake (+15g carbs)
✅ Reduce carbs: Remove 1 rice cake (-15g carbs)
✅ Increase protein: Add 50g chicken (+12g protein)
Dinner: Lamb Stir Fry with Veggies
Ingredients:
Lean lamb (150g)
Broccoli, capsicum & zucchini (150g)
Soy sauce (1 tbsp)
Olive oil (1 tsp)
How to make it:
Cook lamb in olive oil (5-7 mins).
Stir-fry veggies and mix with soy sauce.
Nutritional Info:
✅ Calories: 400
✅ Protein: 45g
✅ Carbs: 30g
✅ Fats: 10g
Adjustments:
✅ Add carbs: +50g brown rice (+20g carbs)
✅ Reduce carbs: Remove brown rice (-20g carbs)
✅ Increase protein: Add 50g lamb (+12g protein)
Day 1 Total (Fat Loss Version):
✅ Calories: 1,850
✅ Protein: 175g
✅ Carbs: 130g
✅ Fats: 40g