Breakfast:

Option 1: 1 egg
Breakfast 40g ham
burrito 15g hard cheese (e.g. Edam)
1 GF wrap
Unlimited vegetables
Option 2: 2 eggs
Fritters 200g potato (raw weight)
Unlimited vegetables
15g hard cheese
15g 50% less sugar tomato sauce
Option 3: 150g yoghurt
Protein 1-2 tablespoons protein powder
yoghurt and 20g of any GF cereal or granola
granola Optional: 30g berries or other fruit

Snacks (up to 3 per day):

Option 1 Pick one: 150g greek yoghurt (any flavour) / 2

pieces of dark Lindt chocolate (70%+) and an
apple or 80g of grapes / 1 snack pack of kettle
corn (roughly 20g) / One coffee with 150g milk /
90g of halo top or gymbod ice cream / 1 GF nut
bar (any brand - check with Ella)
Lunch:

Option 1 Pick one: 160g chicken breast / 120g standard

mince / can of tuna / 150g lean fish / 150g lean
cut of beef / 100g ham / 100g lean pork

Pick one: GF Wrap / 60g GF quinoa pasta /

125g rice (uncooked weight) / 200g potato (raw
weight) / 200g kumara (raw weight) / GF burger
bun / 40g corn chips / 130g quinoa / 5 rice
papers / 50g vermicelli noodles / 120g frozen
kumara chips

Pick one: 5g olive oil / 15g hard cheese / 30g

avocado / 60ml lite coconut cream

1 Tablespoon of sauce/condiments (check with

Ella)

Unlimited vegetables
Dinner:

Option 1 Pick one: 150g chicken breast / 100g standard

mince / can of tuna / 100g lean fish / 150g lean
cut of beef / 2 eggs / 100g ham / 100g lean pork

Pick one: GF Wrap / 60g GF quinoa pasta /

125g rice (uncooked weight) / 200g potato (raw
weight) / 200g kumara (raw weight) / GF burger
bun / 40g corn chips / 130g quinoa / 5 rice
papers / 50g vermicelli noodles / 120g frozen
kumara chips

Pick one: 5g olive oil / 15g hard cheese / 30g

avocado / 60ml lite coconut cream

1 Tablespoon of sauce/condiments (check with

Ella)

Unlimited vegetables