DIET MENU PLAN MONTH 5

WEEKS 17 & 18:
TO BE PREPARED IN ADVANCE THE PREVIOUS WEEKEND:

• Labneh
• No-knead spelt bread

DAY	BREAKFAST	LUNCH	DINNER
MONDAY FAST	1 Rice cake with hummus & tomato 95 Cal	White bean salad 75g cannellini beans 1 Tbsp spring onions, chopped 1 medium tomato, chopped 1 tsp lemon juice 6 kalamata olives Salt & pepper 1 Tbsp Italian parsley, chopped Drain the beans and combine in a bowl with the rest of the ingredients.  114 Cal	Soba noodles with Tofu, ginger and sugar snaps 200 Cal TOTAL 409 Cal
TUESDAY Vegetarian	Hummus & tomato on rice and quinoa cakes or wholemeal spelt bread	Soba noodles with Tofu, ginger and sugar snaps	Beetroot tartare
WEDNESDAY Pure Protein	Bacon or ham and eggs	Smoked salmon rolls with cottage cheese or labneh	Marinated chicken
THURSDAY Easy & Healthy	Crumpet with fruit, cinnamon & honey	Lavash with pastrami Put some slices of pastrami, some spinach or rocket leaves, roasted capsicum, cut into thin slices, a Lebanese cucumber cut thinly with a vegetable peeler and some cornichons, sliced thinly in a lunch container. Just before lunch put everything in a Mountain bread wrap and roll.	Cannellini & butter beans with fried eggs and pork steak with garlic & sage butter sauce Cook the beans with a bit of oil in a frying pan and when almost ready add the eggs and fry. Pork with sage & butter sauce
FRIDAY Pure Protein	Omelette with a cheese & turkey slice	Entremés: cold meat, tuna, salmon, feta, cottage cheese, labneh, baked ricotta, etc.	Ricotta & oregano meatballs
SATURDAY Carbs	Fruit salad or Cereal or Toast with toppings	Rod’s sliced meat & tomato salad Slices of ham or other cold meats, cheese slices on top, thin sliced tomato on top of cheese, and here topped with sliced avocado and olives. Dress with olive oil and season with pepper.	Corned beef with mustardy potatoes and salsa verde Marsala-roasted pears and grapes
SUNDAY	2 crumpets with peanut butter & honey	Antipasto salad: any salad leaves & cold meats or smoked fish & cheese Here with kimchi, marinated sardines cornichons, cottage cheese & ham	Leftovers from Saturday

WEEKS 19 & 20:

DAY	BREAKFAST	LUNCH	DINNER
MONDAY FAST	Crumpet with 7 berries, a pinch of cinnamon and ½ tsp honey 125 Cal	150g cannellini beans with 60g tuna in oil 220 Cal	Miso ramen soup 250 Cal TOTAL 595 Cal
TUESDAY Vegetarian	Hummus & tomato on spelt bread OR Cereal	Macerated tomatoes with broken pasta Food for life 163	Nachos
WEDNESDAY Pure Protein	Bacon or ham and eggs  OR  Omelette with turkey & cheese slices	Tuna, feta cheese & ham slices	Cajun fish
THURSDAY Easy & Healthy	Crumpet with fruit, cinnamon & honey	Spelt bread with cheese & cold meat sandwich	Chicken noodle soup with egg Karen Martini 8
FRIDAY Pure Protein	Oat bran porridge	Hot smoked salmon with wasabi mayonnaise	Pork & Veal burger Cooked prawns with sauce
SATURDAY Carbs	Fruit salad or Cereal or Toast with toppings	Rod’s sliced meat & tomato salad Slices of ham or other cold meats, cheese slices on top, thin sliced tomato on top of cheese, and here topped with sliced avocado and olives. Dress with olive oil and season with pepper.	Quick Italian-style roast pork
SUNDAY	Whatever you feel like	Antipasto salad: any salad leaves & cold meats or smoked fish & cheese Here with kimchi, marinated sardines cornichons, cottage cheese & ham	Leftovers from Saturday