High Protein High Fibre Meal Plan for Jan 20-26
Ingredients
Baking
- Almonds unsalted 125g
- Blueberries dried 1⅓ tbsp
- Chia seeds 6 tbsp
- Coconut dried shredded 4 tsp
- Flour all-purpose ½ cup
- Peanuts 10g
- Sugar brown 2 tbsp
- Sugar caster ⅓ tbsp
- Sugar ¼ tsp
- Vanilla extract ½ tsp
- Walnut halves 200g
- Beer wine and spirits
- White wine 200ml
Bread and bakery
- Bread Sourdough 4 slices
- Bread Whole meal 4 slices
- Tortilla whole wheat 2 tortillas
Breakfast foods
- Honey 3 tbsp
- Maple syrup 8 tbsp
- Rolled oats 2 cups
Canned foods
- Chickpeas 2 can
- Milk Coconut cans 2 large
- Tuna can 240g
Condiments
- Butter Almond 2 tbsp
- Butter Peanut 6 tbsp
- Oil Coconut 30 ml
- Oil Olive 250 ml
- Dijon mustard 4 tbsp
- Mayonnaise Kewpie 2 tbsp
- Mayonnaise 2 tbsp
- Miso paste 1 tbsp
- Soy sauce light 2 tbsp
- Sherry vinegar ¼ cup
- Tamari sauce 4 tbsp
- Tomato puree 2 tbsp
- Vinegar white wine 1 tbsp
Dairy and eggs
- Puff pastry all-butter 1 sheet
- Butter 100g
- Crème fraîche 3 tbsp
- Double cream 200ml
- Eggs 16
- Yoghurt Greek 800g
- Milk 526ml
- Tofu Silken 500g
- Milk Soy unsweetened 2l
- Diets and sports nutrition
- Protein powder 4 scoops
Drinks
- Apple juice 2¾ cups
- Black tea bags 2
- Green tea bag 2
- Lemon juice 2 tbsp
Frozen
- Strawberries 2 cups
- Sweetcorn 18 4 tbsp
- Fruits and vegetables
- Apple sweet 5
- Arugula 100g
- Asparagus 500g
- Banana 8
- Banana shallots 1
- Basil leaves 16
- Blueberries 250g
- Broccoli 600g
- Carrots 1
- Cauliflower 200g
- Cherry tomatoes 6
- Courgette 1
- Chillis Thai red 4
- Chives 2
- Celery sticks 2
- Coriander 15g
- Garlic bulbs 2
- Ginger root 2 tbsp
- Green beans 200g
- Lemon 2
- Leeks 3
- Lime 1
- Mangetout 200g
- Onions Spring ½ bunch
- Onions Red 3
- Parsley 15g
- Pear 2
- Peas 200g
- Peppers fire roasted 2
- Portobello mushrooms 250g
- Potatoes baby new 200g
- Potatoes sweet 1
- Potatoes 500g
- Radishes 50g
- Sage ½ bunch
- Snap peas sugar 100g
- Thyme 5g
Herbs and spices
- Allspice ground
- Cinnamon ground
- Cloves ground
- Garlic ground
- Ginger ground
- Oregano dried
- Nutmeg ground
- Paprika sweet
- Pepper black
- Salt
Meats and seafood
- Chicken breast 2.3kg
- Salmon fillets 125 g each 5
- Tiger prawns 6
Other
- Chicken stock 2 cups
Pasta, rice and beans
- Rice basmati 300g
- Bulgur wheat 200g
- Quinoa flakes 1⅓ tbsp
- Quinoa 100g
Instructions
MONDAY (1/20)
- Breakfast: Chia seed berry pudding with almond milk and mixed berries (recipe x 2)
- Snack: 2 Hardboiled Egg + Pan Fried Asparagus (recipe x 2)
- Lunch: Carrot Zucchini Sweet Potato Soup(recipe x 1/2). Add a slice of whole-grain bread per person.
- Snack: 1 Apple + 8 walnut halves + 3 tbsp Greep Yoghurt (recipe x 2)
- Dinner: Maple Dijon Glazed Salmon and roasted potatoes.
- Other Sides: 100g green beans, sauteed (recipe x 4)
- Total Calories: 1,353* Protein: 68.9g Fibre 26.3g
TUESDAY (01/21)
- Breakfast: Apple-Pie Overnight Oats with oat milk, cinnamon and peanut butter.
- Snack: 1 can grilled chickpeas
- Lunch: Leftover salmon with roasted potatoes with the extra green beans.
- Snack: Banana Nut Pudding with Greek Yoghurt (recipe x 2)
- Dinner: Chicken in a Creamy Dijon Sauce.
- Other Sides: 50g bulgur wheat and 100g sautéed broccoli (recipe x 4)
- Total Calories: 1,802* Protein: 119g Fibre 35.4g
Day 3 – WEDNESDAY (01/22)
- Breakfast: Quinoa Protein Porridge with almond butter and blueberry coulis. (recipe x 1/3)
- Snack: 2 Hard-boiled eggs with 50g arugula and 3 cherry tomatoes (recipe x 2)
- Lunch: Leftover Dijon Chicken with the extra bulgur wheat and broccoli.
- Snack: Pear with a drizzle (1 tbsp) of honey and 25g walnut halves (recipe x 2).
- Dinner: Miso-glazed tofu with steamed greens and jasmine rice. Note: Subs the salmon with miso.
- Total Calories: 1,870* Protein: 90.3g Fibre 27.6g
Day 4 – THURSDAY (01/23)
- Breakfast: Japanese Egg Sandwich. Substitute the popular shokupan used in Tamago sando with 2 slices whole-grain bread per sandwich
- Snack: 3 tbsp Greek yogurt with handful of blueberries (50g) and 25g almonds (recipe x 2)
- Lunch: Leftover miso-glazed tofu with steamed greens and jasmine rice.
- Snack: 1 can Grilled chickpeas.
- Dinner: Chicken satay skewers served with peanut dipping sauce.
- Other sides: 100g cauliflower (steamed or boiled) and 50g uncooked quinoa (recipe x 4)
- Total Calories: 2,062* Protein: 119g Fibre 35.4g
Day 5 – FRIDAY (01/24)
- Breakfast: Chia seed berry pudding with almond milk and mixed berries (recipe x 2)
- Snack: An Apple and a Glass Soya Milk (recipe x 2)
- Lunch: Leftover chicken satay with cauliflower rice and quinoa.
- Snack: Banana Smoothie (recipe x 2)
- Dinner: Nando’s peri peri chicken
- Other sides: 100g Peas and 100g Broccoli, boiled or sauteed (recipe x 4)
- Total Calories: 1,742* Protein: 94g Fibre 23.3g
Day 6 – SATURDAY (01/25)
- Breakfast: Power Porridge - 4 tbsp heaped Rolled oats + 1 glass soy milk + 1 tsp peanut butter + 1 scoop protein powder (recipe x 2)
- Snack: Hard-boiled egg with arugula and tomato salad (recipe x 2)
- Lunch: Seafood potato salad with a light vinaigrette (recipe x 1/3).
- Snack: Banana Greek yoghurt pudding. (recipe x 2)
- Dinner: Leftover Nando’s peri peri chicken with spinach salad.
- Total Calories: 1,634* Protein: 110.5g Fibre 21.8g
Day 7 – SUNDAY (01/26)
- Breakfast: Quinoa Protein porridge with almond butter and blueberry coulis. (recipe x 1/3)
- Snack: Banana Oatmeal Omelette with blueberries and Greek yoghurt (recipe x 2)
- Lunch: Chicken Pot Pie. Note: If you don't want pastry you can try Daupinoise Potatoes or brush the sliced bread with butter or olive oil, sprinkle with cheese or herbs, and bake until golden and crispy.
- Snack: Chai Latte with some walnuts
- Dinner: Easy Tuna Low Carb Tortilla Pizza (recipe x 2)
- Total Calories: 1,909* Protein: 104.4g Fibre 24.7g