MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

29/3 30/3 31/3 1/4 2/4 3/4 4/4

Breakfast 1 Bowl 1 Bowl 1 Bowl Muesli 1 Bowl Muesli 1 Bowl Muesli 1 Bowl Special 1 Bowl Special
Oatmeal Oatmeal (no added sugar (Alpen no (Alpen no K sustain K sustain
(skimmed milk) (skimmed milk) alpen) added sugar) added sugar) (skimmed milk) (skimmed milk)
(skimmed milk) (skimmed milk) (skimmed milk)
Morning Snack 1 Slice 1 slice 1 Banana, 10 1 Slice 1 slice 1 Apple, 2 1 Banana, 1
wholemeal wholemeal, Almonds wholemeal wholemeal, Mini- Babybel Apple
bread, thin light bread, thin light
almond- or Philadelphia, 1 almond- or Philadelphia, 1
peanutbutter, apple peanutbutter, apple
banana slices banana slices
Lunch Tuna and Chicken Breast Turkey or Tuna and Chicken Breast Turkey or Any salad
Sweetcorn Salad, chicken steak Sweetcorn Salad, chicken steak
Salad (balsamic vinaigrette Pitta Salad (balsamic vinaigrette Pitta
vinaigrette vinaigrette
dressing), dressing),
Afternoon 1 Apple, 2 1 Banana, 10 Crackers, 1 Apple, 2 1 Apple, 2 1 Banana, 10 Crackers,
Snack Mini- Babybel Almonds Philadelphia Mini- Babybel Mini- Babybel Almonds Philadelphia
light light light light light
Dinner Roast Chicken Scrambled eggs Boiled or roast Scrambled eggs Boiled or roast Roast Chicken Boiled or roast
Breast, (4 lrg or 5,6 Fish, boiled or (4 lrg, 5,6 med) Fish, boiled or Breast, Fish, boiled or
vegetables, med) with roast potato (1 with tomato, 1 roast potato (1 vegetables, roast potato (1
brown rice tomato, 1 slice large or 2 med), slice wholemeal large or 2 med), brown rice large or 2 med),
wholemeal vegetables bread vegetables vegetables
bread

DRINKS : Water, any tea with skimmed milk (NO SUGAR!), NO SOFT DRINKS, NO JUICES, NO ALCOHOL
EXERCISE PLAN 29/3 – 4/4

Daily: cycling to and back from work

Off- days: 30 min. cycling
Sunday evening : Football