WEEKS 19 & 20:
TO BE PREPARED IN ADVANCE THE PREVIOUS WEEKEND:
DAY | BREAKFAST | LUNCH | DINNER |
MONDAY FAST | 1 Rice cake with hummus & tomato | White bean salad75g cannellini beans1 Tbsp spring onions, chopped1 medium tomato, chopped1 tsp lemon juice6 kalamata olivesSalt & pepper1 Tbsp Italian parsley, choppedDrain the beans and combine in a bowl with the rest of the ingredients.
114 Cal
| 200 Cal |
TUESDAY Vegetarian | Hummus & tomato on rice and quinoa cakes or wholemeal spelt bread
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WEDNESDAY Pure Protein | | Smoked salmon / ham rolls with cottage cheese or labneh
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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.
| Salmagundi
Lettuce, rocket, olives, anchovies, boiled egg, Serrano Ham, hot smoked salmon, carrot, herbs, cherry tomatoes, bocconcini, snow peas, etc
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FRIDAY Pure Protein | Omelette with a cheese & turkey slice
| Entremés: cold meat, tuna, salmon, feta, cottage cheese, labneh, baked ricotta, etc. |
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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.
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SUNDAY
| 2 crumpets with peanut butter & honey | Antipasto salad: any salad leaves & cold meats or smoked fish & cheeseHere with kimchi, marinated sardines cornichons, cottage cheese & ham | |
WEEKS 21 & 22:
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.
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SUNDAY
| 2 crumpets with peanut butter & honey | Antipasto salad: any salad leaves & cold meats or smoked fish & cheeseHere with kimchi, marinated sardines cornichons, cottage cheese & ham | |
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