1 Protein Smoothie Bowl
836 cal 38% of day
Protein 32% · Carbs 37% · Fat 31%
| Ingredient | Cal | P | C | F |
| Oats (rolled) 60 g · ≈ ⅔ cup | 214 | 8 | 33 | 5 |
| Whey Protein 50 g · ≈ 2 scoops | 192 | 40 | 4 | 2 |
| Egg 2 ea · 2 large eggs | 150 | 13 | 1 | 10 |
| Banana, medium 120 g · ≈ 1 medium banana | 115 | 1 | 28 | 0 |
| Almonds (shelled, raw) 15 g · ≈ 10–12 almonds | 90 | 3 | 1 | 8 |
| Blueberries 70 g · ≈ ½ cup | 42 | 1 | 10 | 0 |
| Chia Seeds 5 g · ≈ 1 tsp | 18 | 1 | 0 | 2 |
| Almond Breeze Unsweetened Almond Milk 50 g · ≈ ¼ cup | 8 | 0 | 0 | 1 |
| Olive oil 4 g · ≈ 1 tsp | 7 | 0 | 0 | 1 |
| Total | 836 | 67 | 77 | 29 |
Overnight or instant. Bowl or smoothie. Unsweetened almond milk or low-fat milk, and 2 eggs (any type).
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Food swaps
Swap Oats (rolled)
- Weetbix (2 biscuits = 35g)— 70 g
Grilled Chicken Wrap
468 cal 22% of day
Protein 31% · Carbs 36% · Fat 32%
| Ingredient | Cal | P | C | F |
| Mission Wrap (wholegrain, 1 large = 71g) 71 g · 1 large wrap | 204 | 6 | 30 | 7 |
| Avocado (haas) 60 g · ≈ ⅓ medium avocado | 107 | 1 | 5 | 9 |
| Chicken, Breast, Lean Flesh, Raw 100 g · ≈ ½ small breast (palm-size) | 97 | 23 | 0 | 1 |
| Greek Yoghurt (Plain, low fat) 50 g · ≈ 2 tbsp | 29 | 5 | 2 | 0 |
| Capsicum, Red 70 g · ≈ ½ medium capsicum | 20 | 1 | 4 | 0 |
| Cucumber 50 g · ≈ 7–8 slices | 10 | 1 | 2 | 0 |
| Spinach 5 g · a few leaves | 1 | 0 | 0 | 0 |
| Total | 468 | 37 | 43 | 17 |
Wrap or sandwich. Veggies as preferred. Chicken cooked or raw.
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Food swaps
Swap Mission Wrap
- Bread wholemeal (2 slices = 59g)— 59 g
Swap Greek Yoghurt
- Mayonnaise (99% fat free)— 25.9 g
Yogurt & Berries
139 cal 6% of day
Protein 50% · Carbs 50% · Fat 0%
| Ingredient | Cal | P | C | F |
| Greek Yoghurt (Plain, low fat) 180 g · ≈ ¾ cup | 103 | 17 | 8 | 0 |
| Frozen Mixed Berries 50 g · ≈ ⅓ cup | 20 | 0 | 5 | 0 |
| Raw Honey 5 g · ≈ 1 tsp | 16 | 0 | 4 | 0 |
| Total | 139 | 17 | 17 | 0 |
Any low-fat yoghurt. Chobani is okay.
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Food swaps
Swap Greek Yoghurt
- Cottage Cheese (high protein, Bulla)— 180 g
Dal Bhat
579 cal 27% of day
Protein 41% · Carbs 51% · Fat 8%
| Ingredient | Cal | P | C | F |
| Basmati rice, cooked 180 g · ≈ 1 cup cooked | 213 | 6 | 45 | 1 |
| Chicken, Breast, Lean Flesh, Raw 180 g · ≈ 1 medium breast | 175 | 41 | 0 | 1 |
| Lentils 150 g · ≈ ¾ cup cooked dal | 125 | 11 | 19 | 1 |
| Stir Fry Mixed Vegetables 150 g · ≈ 1 cup | 36 | 2 | 7 | 0 |
| Olive oil 10 g · ≈ 2 tsp | 18 | 0 | 1 | 2 |
| Onion 20 g · ≈ 2 tbsp chopped | 8 | 0 | 2 | 0 |
| Tomato (red) 20 g · ≈ 2 tbsp chopped | 4 | 0 | 1 | 0 |
| Curry Powder 4 g · ≈ 1 tsp | 0 | 0 | 0 | 0 |
| Salt 4 g · ≈ ¾ tsp | 0 | 0 | 0 | 0 |
| Total | 579 | 60 | 75 | 5 |
Dal Bhat Tarkari, Nepali style. Curry Nepali style. Cooked or raw chicken breast.
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Food swaps
Swap Chicken, Breast, Lean Flesh, RawCalorie-matched
- Chicken Thigh (lean, raw)— 169.2 g
- Barramundi fillet, raw— 140.5 g
- Salmon (Atlantic) fillet, raw— 75.1 g
- Soya Chunks— 50.8 g
Snacks
152 cal 7% of day
Protein 8% · Carbs 92% · Fat 0%
| Ingredient | Cal | P | C | F |
| Apple 120 g · ≈ 1 small apple | 67 | 0 | 17 | 0 |
| Melon (watermelon) 150 g · ≈ 1 cup cubes | 54 | 2 | 12 | 0 |
| Cucumber 100 g · ≈ ½ medium cucumber | 20 | 1 | 4 | 0 |
| Carrots 50 g · ≈ 1 small carrot | 11 | 0 | 2 | 0 |
| Total | 152 | 3 | 35 | 0 |
1 apple + watermelon + cucumber + carrot. Whenever you feel hungry.