WEEK 1 MEAL PLAN

5'5" and under 5’6” - 5’10” 5’10” and under 5’11” and over -
MEALS 130lb and 150lb and over 190lbs and under 191lbs and over
under (women) (women) (men) (men)
1 Cream Cheese Cream Cheese
Cream Cheese Cream Cheese
Pancakes Pancakes
Pancakes Pancakes
75g Cream Cheese 80g Cream
55g Cream 55g Cream
2 Eggs Cheese
Cheese Cheese 2 Eggs
2 pinches 2 Eggs
1 Egg 2 pinches 2 pinches
cinnamon 2 pinches
cinnamon cinnamon
10g Butter cinnamon
5g Butter 5g Butter
10g Butter
2 High Fat Snack High Fat Snack High Fat Snack High Fat Snack
15g Almonds 1 20g Almonds 1 15g Almonds 2 20g Almonds 2
Egg Egg Egg Eggs
3 Salmon with Salmon with
Salmon with Salmon with Green
Green Beans Green Beans
Green Beans Beans
80g Salmon 10g 145g Salmon
95g Salmon 125g Salmon
Almond meal 15g Almond meal
10g Almond meal 15g Almond meal
100g green 150g green
100g green beans 150g green beans
beans beans
1 tsp olive oil 1 tsp olive oil
1 tsp olive oil 1 tsp olive oil
4 Coconut Yoghurt Coconut Yoghurt Coconut Yoghurt Coconut Yoghurt
with Ground with Ground with Ground with Ground
Almonds Almonds Almonds Almonds
10g Ground 10g Ground 10g Ground 10g Ground
Almonds 70mL Almonds 80mL Almonds 100mL Almonds 120mL
Coconut Yoghurt Coconut Yoghurt Coconut Yoghurt Coconut Yoghurt
5 Chicken Chicken Chicken
Chicken,
Drumsticks Drumsticks Drumsticks
vegetables &
vegetables & vegetables & vegetables &
butter
butter butter butter
1 Drumstick
1 Drumstick 2 Drumstick 2 Drumstick
15g Butter 150g
20g Butter 20g Butter 25g Butter
Mixed Green
120g Mixed Green 150g Mixed Green 150g Mixed
Vegetables
Vegetables Vegetables Green Vegetables