NOTE: Throughout the day I have 1 choice of fruit (Apple, Orange,

Banana etc.), to eat as a snack and I either have a small bowl of Low fat Greek Yoghurt or a small bowl of Low Fat Cottage Cheese before going to bed. I also have a mass gainer protein shake, which I have with light milk, for a backup if I miss a meal due to work or life commitments.

Monday Day 1
Breakfast Anytime between 1100 and 1400 200gm Chicken breast with Peanut Sauce, 200gm brown rice and 150gm steamed mixed vegetables Anytime between 1400 and 1800 200gm Steak with Pepper sauce and 200gm Mashed Potato Anytime between 1800 and 2000 (1800 and 2200 on workout days) 200gm Tuna in a can with 200gm pasta mixed with low fat Mayonnaise

Tuesday - Day 2
Breakfast Anytime between 1100 and 1400 4 Servings of Oats with light milk and 1 serving of All Bran Honey and Almond Anytime between 1400 and 1800 200gm Salmon with tartar sauce and 200gm brown rice Anytime between 1800 and 2000 (1800 and 2200 on workout days) 200gm Chicken Breast with Diane sauce and 200gm Pasta, 150gm mixed steamed vegetables

Wednesday - Day 3
Breakfast Anytime between 1100 and 1400 250gm Kangaroo Mince Patty with Natural BBQ Sauce and 200gm Mashed Potato, 100gm mixed steamed vegetables Anytime between 1400 and 1800 200gm Steak with Pepper sauce and 200gm pasta

Anytime between 1800 and 2000 (1800 and 2200 on workout days) 200gm Tuna can, mixed with low fat mayonnaise and 200gm brown rice

Thursday - Day 4
Breakfast Anytime between 1100 and 1400 200gm Chicken Breast with 200gm brown rice and Peanut Sauce Anytime between 1400 and 1800 200gm Salmon with 200gm Sweet Potato and Lemon Anytime between 1800 and 2000 (1800 and 2200 on workout days) 200gm Steak with Pepper sauce, 200gm Pasta and 150gm Mixed steamed vegetables

Friday - Day 5
Breakfast Anytime between 1100 and 1400 4 servings of Oats with light milk, mixed with 1 serving All Bran Honey and Almonds Anytime between 1400 and 1800 200gm Tuna mixed with low fat Mayonnaise and 200gm brown rice Anytime between 1800 and 2000 (1800 and 2200 on workout days) 200gm steak with pepper sauce, 200gm potato and 150gm mixed steamed vegetables

Saturday - Day 6
Breakfast Anytime between 0800 and 1100 200gm Chicken breast with Diane sauce, 200gm pasta and 150gm mixed steamed vegetables Anytime between 1100 and 1600 200gm Salmon with tartar sauce and 200gm brown rice

Anytime between 1600 and 2000 (1800 and 2200 on workout days) 200gm steak with pepper sauce and 200gm mashed potato

Sunday - Day 7
Breakfast Anytime between 0800 and 1100 2 servings of Oats with light milk, 2 egg yolks and 4 egg whites scrambled with 200gm Tofu and 4 slices of Wholemeal toast Anytime between 1100 and 1600 300gm Chicken Breast with Peanut sauce and 300gm brown rice with 150gm mixed steamed vegetables Anytime between 1600 and 2000 (1800 and 2200 on workout days) 200gm Salmon with tartar sauce and 200gm pasta