28 Day Meal Plan Final

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High Protein Overnight Oats This versatile “no-cook” recipe is as perfect for breakfast as it is post-workout. You can make this whole batch (or even double it!) in under 10 minutes and you’ll have plenty of energy-providing oatmeal to get through the week. Nutrition Facts 738 Calories 55 grams Protein 63 grams Carbohydrate 32 grams Fat Ingredients 3/4 Cup Oats: Any version is fine: whole, steel cut, or quick. 50g Whey Protein: Preferably Whey Protein Isolate or Concentrate, unflavoured is best but chocolate or vanilla are good too. 1 tsp Cocoa Powder: This works well to enhance the flavour of chocolate protein powders but also provides some powerful antioxidants. ½ cup (125ml) milk: whole fat will taste best. 1 TBS (15ml) Coconut Oil: Medium chain triglycerides (MCTs) are good for the soul (optional). Cinnamon (to taste): Because what isn't better with cinnamon? Fruit: Berries or banana are best but be mindful of the extra calories in each (optional) Method 1) Mix all dry ingredients in airtight container 2) Add ½ cup water and continue to mix 3) Place in fridge overnight to soak 4) Pour over ½ cup milk before eating 5) Mix & Enjoy
Spinach, Ham, & Avocado Egg White Omelette Forget the yolk, not the flavour! If a tasty, low calorie breakfast is what you’re after, then this and savoury ham, spinach and avocado egg-white omelette is for you (and it only takes 8 minutes to make!). Nutrition Facts 390 Calories 30 grams Protein 0 grams Carbohydrate 27 grams Fat Ingredients 6 Egg Whites: You can purchase these in cartons to make life easier 2 TBS milk: whole fat will taste best. 50g Lean Ham: Deli ham is freshest, watch for high sodium in preserved packets. 1 TBS (15ml) Olive Oil: Medium chain triglycerides (MCTs) are good for the soul (for cooking). ½ Cup Spinach: Because greens are always good ¼ Avocado: Shepperd or Hass Method 1) Whisk egg whites and milk in a medium bowl until soft peaks form 2) Add small amount of spinach in the mixture 3) Heat a 20cm (base) non-stick frying pan over medium heat & add oil to coat base of pan. 4) Add egg white mixture to pan and spread out roughly. Cook for 2 minutes or until puffed and golden underneath. Loosen edge and flip over to cook for a further 1 minute. 5) Turn out onto a plate, then top one half with the rest of the spinach, avocado & pepper 6) Enjoy!
Page 4 and 5: Tuna & Mayonnaise Wrap Quick and ea
Page 6 and 7: Garlic Chicken and Asparagus Stir-F
Page 8 and 9: Zucchini Noodles with Meatballs and

28 Day Meal Plan Final

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