Bee Active Personal Training 8 Week Challenge Nutrition Handbook - Sept 2013

M O N DAY T U E S DAY W E D N E S DAY Breakfast Breakfast Breakfast Muesli, yoghurt & berries Poached eggs & bacon Tomato & avo on toast • 30 - 45g Muesli, 100g Greek style yoghurt, with 10 to 15 blueberries • 2 poached eggs, 2 rashers of Weight Watchers bacon & 2 slices of Burgen wholemeal & seeds bread • 1/4 avocado, 1/2 tomato, dash of pepper on 2 slices of Burgen wholemeal & seeds bread Snack Nuts & a coffee • 15g / half a small box of walnuts, cashews & almonds • Small flat white Lunch Tuna sandwich Nutrition... • 50g low fat cottage cheese, 1 tin John West Tuna Chunks w/chilli, lime & ginger, rocket leaves on 2 slices of Burgen wholemeal & seeds bread Snack Nuts & a coffee • 15g / half a small box of walnuts, cashews & almonds • Kiwifruit Dinner Cajun Chicken & Veg • 125g chicken breast, sprinkle of cajun spice, steamed broccoli, cauliflower & snow peas Snack An apple • 1 medium apple • 15g / half a small box of walnuts, cashews & almonds Lunch Smoked salmon, sweet potato & feta salad • 50g smoked salmon, 8 cherry tomatoes, 1 cup baby spinach, 25g reduced fat feta, half of a small sweet potato Snack Nuts & a coffee Snack Coconut yoghurt & mango • 100g Co-Yo natural coconut yoghurt, 150g mango Lunch Chilli tuna, sweet potato & feta salad • 1 tin John West Tuna Chunks w/chilli, lime & ginger, , 8 cherry tomatoes, 1 cup baby spinach, 25g reduced fat feta, half of a small sweet potato Snack • 15g / half a small box of walnuts, cashews & almonds • Half cup each of diced watermelon & half cup of strawberries Protein shake Dinner Greek lamb wrap Beef stir fry • 100g lean beef strips, mushrooms, grated ginger, broccoli & carrots • 1 scoop Pea or WPI protein powder, 250ml almond milk Dinner • 100g lean diced lamb, 1tsp crumbled bay leaf, fresh lemon juice, 5ml olive oil, pepper on a mountain bread wrap w/ rocket leaves & baby spinach

Bee Active Personal Training 8 Week Challenge Nutrition Handbook - Sept 2013 | Page 26