Sample Food and Exercise Diary - Week 2 Monday Tuesday ... · tamari Gluten free wrap with chicken...
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Sample Food and Exercise Diary - Week 2 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Food Food Food Food Food Food Food Breakfast Smoothie with Vegan Protein powder, almond milk, spinach,frozen berries and coconut/MCT oil Gluten free toast x 2 with 1/4 smashed avocado, 2 eggs and spinach Smoothie with vegan protein powder plus frozen berries, kale, avocado and Almond milk Gluten Free toast x 2 with Almond Butter or ABC spread "Berry and Quinoa Porridge" Smoothie with vegan protein powder, kiwi fruit, spinach and avocado 2 eggs scrambled, gluten free toast x 1, avocado and goats cheese Green tea / Herbal tea Herbal tea Decaf tea or coffee Herbal Tea Decaf tea or Coffee Green tea / Herbal tea Decaf tea or Coffee Mid Morning Snack Handful of raw mixed nuts Organic rice cake plus almond butter Rice crackers (6-7) plus hummus Lunch Small can of plain salmon with dark green lettuce, cucumber, avocado, tomato and lemon plus olive oil Left-over veggies with chicken breast or other meat plus sesame oil and tamari Gluten free wrap with chicken breast, dark lettuce, cucumber and fresh parsley Leftover steamed veg with small can of salmon, sea salt, lemon juice and olive oil Leftover "veg frittata" with salad greens and 1/2 an avocado "Detox salad with tahini dressing Fillet steak on the BBQ, salad greens or steamed greens Mid Afternoon Snack Coconut yoghurt plus 1/2 kiwi fruit Coconut Yoghurt with pumpkin seeds A small handful of mixed nuts plus raisins Carrot and celery sticks with hummus/almond butter Dinner Grass fed steak and steamed veg. Can include potato with sea salt, and a drizzle of sesame oil "Mediterranean salad" (include fish, chicken or red meat) "Shish Kebabs" with a handful of steamed veg "Vegetable Frittata" with a handful of salad greens wand 1/4 avocado Chicken breast or thighs plus veggies with sea salt and olive oil - all baked in the oven Grilled fish and salad greens with lemon juice and olive oil dressing "Thai coconut chicken soup" with a small handful of rice noodles Exercise Walk - 30 mins Rest Walk - 30 mins Yoga or stretching Rest Walk - 30 mins Yoga class Water for Day 1.5 litres 1.5 litres 1.5 litres 1.5 litres 1.5 litres 1.5 litres 1.5 litres
Transcript of Sample Food and Exercise Diary - Week 2 Monday Tuesday ... · tamari Gluten free wrap with chicken...
Sample Food and Exercise Diary - Week 2Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Food Food Food Food Food Food Food
Breakfast
Smoothie with Vegan Protein powder, almond milk, spinach,frozen berries and coconut/MCT oil
Gluten free toast x 2 with 1/4 smashed avocado, 2 eggs and spinach
Smoothie with vegan protein powder plus frozen berries, kale, avocado and Almond milk
Gluten Free toast x 2 with Almond Butter or ABC spread
"Berry and Quinoa Porridge"
Smoothie with vegan protein powder, kiwi fruit, spinach and avocado
2 eggs scrambled, gluten free toast x 1, avocado and goats cheese
Green tea / Herbal tea Herbal tea Decaf tea or coffee Herbal Tea Decaf tea or Coffee Green tea / Herbal tea Decaf tea or Coffee
Mid Morning
Snack
Handful of raw mixed nutsOrganic rice cake plus almond butter
Rice crackers (6-7) plus hummus
Lunch
Small can of plain salmon with dark green lettuce, cucumber, avocado, tomato and lemon plus olive oil
Left-over veggies with chicken breast or other meat plus sesame oil and tamari
Gluten free wrap with chicken breast, dark lettuce, cucumber and fresh parsley
Leftover steamed veg with small can of salmon, sea salt, lemon juice and olive oil
Leftover "veg frittata" with salad greens and 1/2 an avocado
"Detox salad with tahini dressing
Fillet steak on the BBQ, salad greens or steamed greens
Mid Afternoon
Snack
Coconut yoghurt plus 1/2 kiwi fruit
Coconut Yoghurt with pumpkin seeds
A small handful of mixed nuts plus raisins
Carrot and celery sticks with hummus/almond butter
Dinner
Grass fed steak and steamed veg. Can include potato with sea salt, and a drizzle of sesame oil
"Mediterranean salad" (include fish, chicken or red meat)
"Shish Kebabs" with a handful of steamed veg
"Vegetable Frittata" with a handful of salad greens wand 1/4 avocado
Chicken breast or thighs plus veggies with sea salt and olive oil - all baked in the oven
Grilled fish and salad greens with lemon juice and olive oil dressing
"Thai coconut chicken soup" with a small handful of rice noodles
Exercise Walk - 30 mins Rest Walk - 30 mins Yoga or stretching Rest Walk - 30 mins Yoga class
Water for Day
1.5 litres 1.5 litres 1.5 litres 1.5 litres 1.5 litres 1.5 litres 1.5 litres
