Cycle two
Day 1 - Rest day - 1383 kcals
Breakfast
Egg and Bacon Wrap
Per serving: 277kcals
Ingredients:
(1) Weight Watchers Wrap 118
(2) Medallions of Bacon 80
(1) Egg cooked to your choice 79
low cal sauce of your choice
Carrot and Cucumber sticks to serve

Lunch
Fish Cake Salad
Per serving: 371kcals
Ingredients:
1 Sainsbury’s taste the difference king prawn fish cake 246
Served on a bed of salad to include:
Half a pepper 8
5 tomatoes 20
30g Feta 80
15g Healthy living Tesco salad cream 17
Method:
Chop your pepper, dice your tomatoes and square your feta cheese. Mix all ingredients together to create a salad. Place your fish cake on top, with salad cream.

Dinner
Coconut Chilli Chicken & Lime Rice
Serves 2. Per serving: 564kcals (Vegetarian option 503Kcals)
Ingredients:
(30g) Two Chicks Egg White 20
(2) Chicken Breasts 53 or Quorn Chicken Fillet 22.5
(2) TBSP Desiccated Coconut 84
(1) TSP Chilli Flakes (You can use fresh chilli) 3
(1) Lime Zest 1.5
200g Tilda Basmati Rice 143
One Cal Spray 5
(1 Cup) Shredded Mixed Salad Greens 10
30g Cucumber 2
(5) Cherry Tomatoes 7.5
Method:
Heat oven to 200C/fan 180C/gas 6. Line a baking tray with tin foil or parchment paper. Season the egg white with salt and pepper. Mix the chilli and desiccated coconut together in a bowl. Dip the chicken into the egg white, then in the chilli & coconut mix. Place the chicken breasts on the baking tray and spray a few sprays of One Cal over the chicken. Bake for 20-25 mins, turning once until the chicken is cooked through. When there is 5 minutes left for the chicken, place the rice into the microwave and cook for 2 mins (or as instructed on the package). Once the rice is cooked, place it into a bowl and grate the lime over the rice. Stir the lime zest into the rice. Take the chicken out of the oven, spoon the rice onto a plate then lay the chicken on top of the bed of rice. Serve with a side salad.

Snacks
Bowl of Cherries
Per serving: 168kcals
Ingredients:
100g Cherries 68
(Please have this with a 25g Whey Protein Shake and 200mg of Water) 103
