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1j 75g porridge oats made with water, a
handful of blueberries and a teaspoon of
cinnamon
2j 3 eggs scrambled, chopped tomatoes and
peppers on 2 slices of toasted rye or gluten
free bread
3j Power smoothie; 50g porridge oats, 1
scoop of whey protein, 2 egg whites, a
teaspoon of organic peanut butter,1 banana
mixed with water
1j 3 poached eggs on a bed of spinach with
100-150g smoked salmon
2j 3 egg omelette with steamed broccoli and
100-150g diced chicken
3j Recovery shake; 2 egg whites, 1 scoop
handful of mixed berries with water
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1j Handful of pumpkin seeds
2j Raw veg sticks with hummus
3j Whey protein shake
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1j 200-250g grilled chicken breast, 50g
quinoa served on a bed of spinach
2j 1 small baked sweet potato with 200g of
tinned tuna dressed in lemon, garlic and
ground pepper served with green salad
3j 200-250g mixed beans including chickpeas
& butter beans served with 50g wholegrain
rice and steamed broccoli
1j 200-250g grilled turkey breast with lightly
roasted peppers, red onion, tomato and
carrot
2j Tuna Nicoise; 200-250g grilled tuna steak,
1 hard boiled egg, a handful of pitted black
olives, cherry tomatoes, steamed green
beans dressed with garlic, chilli and lemon
3j 200-250g roast beef/chicken with steamed
broccoli and kale
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1j Handful of natural almond or brazil nuts
2j Tin of tuna/mackerel
3j Whey protein shake
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kale
3j 200-250g diced chicken and cashew stir fry with pak choy, baby sweetcorn, garlic, chilli and
a splash of gluten free soy sauce
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2j Cottage cheese with raw veg sticks
3j Casein shake