Hello Jack,
Thank you for completing the online nutrition consultation form. Using the information you provided about your lifestyle, preferences, goals and challenges, I have created a custom nutrition plan designed specifically for you. This comprehensive meal plan takes into account your desire for healthier eating while fitting within your busy schedule and love of cooking. It builds on what you’re doing well already while providing strategies to address areas needing improvement. I’m available to check on your progress and make any needed adjustments. Let me know if you have questions!
| Day | Meal | Foods |
|---|---|---|
| Monday | Breakfast | 2 eggs scrambled with 30g cheddar cheese, 2 slices whole grain toast with 30g peanut butter, 1 banana, black coffee |
| Monday | Snack | 1 apple, 30g mixed nuts |
| Monday | Lunch | 150g chicken breast, 250g sweet potato, 150g broccoli, 2 tbsp olive oil |
| Monday | Snack | 1 scoop whey protein, 250ml milk |
| Monday | Dinner | 250g lean beef mince, 150g brown rice, salad with 2 tbsp olive oil |
| Tuesday | Breakfast | 3 egg omelette with 50g cheese, 1 slice toast with 30g almond butter, 1 orange, black coffee |
| Tuesday | Snack | 200g Greek yogurt, 50g granola, 1 pear |
| Tuesday | Lunch | Tuna salad sandwich on 2 slices whole grain bread, Salad with 2 tbsp olive oil |
| Tuesday | Snack | 250ml milk, 30g whey protein, 1 banana |
| Tuesday | Dinner | 200g salmon, 150g quinoa, 150g asparagus |
| Wednesday | Breakfast | 200g Greek yogurt with 50g granola and mixed berries, 3 scrambled eggs, black coffee |
| Wednesday | Snack | 1 apple with 30g peanut butter |
| Wednesday | Lunch | 150g chicken stir fry with broccoli, carrot, peppers, onion, garlic |
| Wednesday | Snack | 250ml chocolate milk, 30g whey protein |
| Wednesday | Dinner | 250g Extra lean beef mince chili with kidney beans, 150g brown rice |
| Thursday | Breakfast | 3 eggs scrambled with 50g feta, spinach, tomatoes, 2 slices whole grain toast |
| Thursday | Snack | 1 pear, 30g cashews |
| Thursday | Lunch | 150g grilled chicken breast, 150g sweet potato, side salad with balsamic dressing |
| Thursday | Snack | 250ml milk, 1 scoop whey, 1 banana |
| Thursday | Dinner | Veggie omelette with 50g cheese, 150g brown rice, 150g mixed vegetables |
| Friday | Breakfast | 200g Greek yogurt with 50g granola, 1 pear, 3 scrambled eggs, black coffee |
| Friday | Snack | 30g mixed nuts, 1 apple |
| Friday | Lunch | Chicken curry with veggies and 150g brown rice |
| Friday | Snack | 250ml milk with 30g whey protein, 1 banana |
| Friday | Dinner | 250g grilled salmon, 150g quinoa salad, steamed veg |