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Fitness Plan – Cycle one – Day 5

Cycle one

Day 5 - Rest Day for Busy Queens - 1274kcals

Breakfast

Basic and Easy Yoghurt and Fruit

Per serving: 409 kcals (vegan option 303kcals)

Ingredients:

200g 0% fat Fage Yoghurt 192 (Or Alpro Vegan Alternative) 86
25g Blueberries 15
30g Raspberries 30
2 Walnuts 52
25g Protein Powder 103

Method:

Nice and easy, mix it all together in a bowl.

Lunch

Boiled Eggs on Crumpet

Per serving: 247kcals

Ingredients:

2 Medium Eggs scrambled (Cook with One Cal Oil Spray) 130
1 Crumpet 102
5 Cherry Tomatoes 15

Method:

Scramble the eggs with one cal oil spray in the pan. Chop the cherry tomatoes into halves. Place egg and tomatoes on the crumpet. Season with salt and pepper to taste.

Dinner

Basic and Easy Chicken, Rice and Greens

Per serving: 439kcals (vegetarian alternative 211kcals)

Ingredients:

175g Cooked Chicken Breast sliced 273 or Quorn Chicken Fillet 45
100g Wholegrain Brown Rice 128
100g Spring Greens 38

Method:

Take the cooked chicken and slice it. With a pot of boiling water add the brown rice and let it cook until it is soft.  Place the chicken on top of the rice serve on the plate with spring greens.

Snacks

Bowl of Nuts

Per serving: 180kcals

Ingredients:

30g Almonds 180kcals

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