Meal Plan Day 1 to 7

Meal Plan

Day 1

2 heaped tablespoons Vanilla Formula 1, 2 tablespoons Personalised Protein Powder, 1 cup blueberries, 1 cup soy milk or semi-skimmed milk; 1⁄2 whole grain English muffin

1 packet ShapeWorks® Roasted Soy Nuts

2 heaped tablespoons Vanilla Formula 1, 2 tablespoons Personalised Protein Powder, 1 peach, 1 cup soy milk or semi-skimmed milk

1 ShapeWorks® Protein Bar, 1 orange, 1 cup raw vegetables

2 soy/quorn burger patties w/ condiments on multi-grain roll or bun; Green salad with tomato and carrots and lowfat dressing; fruit for dessert.

Day 2

2 heaped tablespoons Vanilla Formula 1, 2 tablespoons Personalised Protein Powder, 1 cup raspberries, 1 cup soy milk or semi-skimmed milk; 1 slice whole grain toast

1 ShapeWorks® Protein Bar

Stew 6 oz chicken breast, vegetable broth, sliced carrots, celery, summer squash, onions, green beans and 1 cup whole grain pasta; green salad, reduced calorie dressing; 1 cup fruit for dessert

1 ShapeWorks® Protein Bar 1 cup mixed vegetables; 1 cup fresh berries

2 heaped tablespoons Vanilla Formula 1, 2 tablespoons Personalised Protein Powder, 1 cup strawberries, 1 cup soy milk or semi-skimmed milk.

Day 3

7 egg-white omelet, 1⁄2 cup broccoli, 1⁄2 cup chopped tomato, 1 cup spinach, 1⁄2 cup salsa; 2 slices whole grain toast

3 ounces cooked chicken breast and 1⁄2 cup cooked brown rice

2 heaped tablespoons Chocolate Formula 1, 2 tablespoons Personalised Protein Powder, 1⁄2 banana, 1 cup soy milk or semi-skimmed milk

1 ShapeWorks® Protein Bar, 1 apple, 1 cup cucumber salad with seasoned vinegar

2 heaped tablespoons Vanilla Formula 1, 2 tablespoons Personalised Protein Powder, 1 cup frozen apple slices, dash cinnamon and nutmeg, 1 cup soy milk or semi-skimmed milk.

Day 4

2 heaped tablespoons Vanilla Formula 1, 2 tablespoons Personalised Protein Powder, 1 cup mango cubes, 1 cup soy milk or semi-skimmed milk; 1⁄2 English muffin

1⁄2 cup low fat cottage cheese, 1⁄2 cup pineapple

2 heaped tablespoons Vanilla Formula 1, 2 tablespoons Personalised Protein Powder, 1⁄2 kiwi and 1⁄2 cup strawberries, 1 cup soy milk or semi-skimmed milk

Carrot sticks, celery sticks, broccoli florets; 3 ounces sliced turkey breast on one slice whole grain bread

6 oz chicken breast with BBQ sauce, tossed salad with lowfat dressing, 2 cups steamed spinach with vinegar, 1 ear corn, 1 cup melon balls.

Day 5

2 heaped tablespoons Vanilla Formula 1, 2 tablespoons Personalised Protein Powder, 3 diced apricots, dash almond extract, 1 cup soy milk or semi-skimmed milk; 1 slice whole grain toast

1 packet ShapeWorks® Roasted Soy Nuts

2 heaped tablespoons Cookies ‘n Cream Formula 1, 2 tablespoons Personalised Protein Powder, 1⁄2 banana, dash cinnamon, 1 cup soy milk or semi-skimmed milk

1 packet ShapeWorks® Roasted Soy Nuts, chopped vegetable salad (tomato, carrot, cucumber, peppers) with lowfat dressing; 1 small banana

6 ounces grilled sirloin steak, green salad with lowfat dressing, 2 cups sautéed mushrooms, onions and green beans, 1 cup brown rice; 1 cup fruit for dessert.

Day 6

2 heaped tablespoons Chocolate Formula 1, 2 tablespoons Personalised Protein Powder, 1⁄2 banana, 1 teaspoon instant coffee, 1 cup soy milk or semi-skimmed milk

1 ShapeWorks® Protein Bar 1 cup mixed vegetables; 1 cup fresh berries

8 ounces crab meat, 1⁄2 avocado, dark salad greens, grated reduced fat cheese, sliced mango, 1 cup cooked white beans tossed with reduced calorie dressing

1 ShapeWorks® Protein Bar, 1⁄2 fresh papaya with lime juice

2 heaped tablespoons Vanilla Formula 1, 2 tablespoons Personalised Protein Powder, 1⁄2 cup mandarin orange segments, dash coconut extract, 1 cup soy milk or semi-skimmed milk; 1 slice whole grain toast.

 

Day 7

2 heaped tablespoons Vanilla Formula 1, 2 tablespoons Personalised Protein Powder, 1 cup blackberries, dash orange extract 1 cup soy milk or semi-skimmed milk; 1 slice whole grain toas

1 ShapeWorks® Protein Bar, 1 fresh peach

2 heaped tablespoons Chocolate Formula 1, 2 tablespoons Personalised Protein Powder, 1 cup strawberries, 1 cup soymilk or semi-skimmed milk

1 packet ShapeWorks®Roasted Soy Nuts; 1 cup tomato juice

8 ounces grilled fish topped with grilled peppers, onion and eggplant, tossed salad with lowfat dressing, whole grain dinner roll, 1 baked apple.