Breakfast
2 slices toast topped with a small can of baked beans and sliced tomatoes. Finish with a small glass of orange juice.
Extra for your man... Add an extra slice of toast and a grilled lean sausage.

Lunch
Pasta in tomato based sauce - 2 cups.
Extra for your man... 4 cups.

Dinner
1 serve of artichoke and oregano pizza. Serve with green salad and olive oil dressing.
Extra for your man... 1.5 serves of pizza.

Breakfast
2 slices toasted multigrain bread topped with peanut butter.
Extra for your man...  An extra 2 slices.

Lunch
Chicken fillet burger with lettuce and tomato sandwich.

Dinner
1 serve of beef in black pepper sauce.

Snack
low-fat natural yogurt.

Breakfast
1 cup breakfast cereal with low-fat milk and topped with cliced kiwi fruit.
Extra for your man... 2 cups cereal.

Lunch
Bread roll filled with low-fat cream cheese, 2 slices of deli ham and salad vegetables.
Extra for your man... 2 rolls bread.

Dinner
Grilled salmon fillet seved with stir-fried green beans and a steamed corn.
Extra for your man...  Large fillet and extra vegetables.

Snack
An orange and 1 apple.
Extra for your man... 2 oranges and 2 apples.

Breakfast
2 poached eggs on 2 slices of toast. Serve with spinach salad.

Lunch
Bowl of lentil soup with a crusty roll. Finish with low-fat yogurt and a piece of fruit.
Extra for your man... Extra roll and large serve of soup.

Dinner
2 slices of roast leg of lamb, 2 pieces of baked potato, beked parsnip and carrot.
Extra for your man... 4 slices of lamb and extra 2 pieces of sweet potato.

Snack
12 raw almonds and 5 dried apricot halves.
Extra for your man... 20 almonds and 10 apricot halves

Breakfast
Toasted multigrain bread, topped with 2 slices avocado, 2 slices smoked salmon and a sliced tomato.
Extra for your man...  2 breads, 3 slices salmon and avocado.

Lunch
Baked potato filled with tuna and a side salad.
Extra for your man...  Large amount of tuna and a large potato.

Dinner
Small grilled steak with green salad. Serve with 2 boiled potatoes.
Extra for your man...  Large steak, extra salad, and 5-6 potatoes.

Snack
A small glass of peach juice.
Extra for your man...  A large glass.

Breakfast
Cereal and Fruit
1 cup cereal with sliced banana, 4 strawberries, skim milk, 2 tbs of low-fat natural yogurt. Topped it with 1 tbs of raw almonds.

Lunch
1.5 cups of tomato soup with a small bread roll spread with reduced fat cream cheese.
Extra for your man... 3 cups soup and an extra roll.

Dinner
1 cup cooked spaghetti topped with bolognaise sauce. Serve with green salad.
Extra for your man... 2 cups of pasta and extra sauce. Serve with 2 slice of bread.

Snack
Orange and a pear.

Breakfast
1/2 grapefruit, followed by 2 boiled omega-3 eggs. And a piece of multigrain toastspread with skim butter. Finish with a small glass of orange juice.
Extra for your man...  2 slices of toast.

Lunch
Grilled salmon with lettuce, onion, and tomatoes. Serve with  ricotta salad. And Finish with low-fat rice pudding.

Dinner
Small baked potato with 2 grilled mediul lamb chops and 4 steamed broccoli.
Extra for your man...  An extra 2 lamb chops and a large baked potato.

Snack
A pear and low-fat yogurt.

For Your Man:
Energy 8500KJ
(2000 Cals)
Protein 120g
Carbohydrate 250g
Fat 51g