Freebie MealPlans

MEAL PLANNING MADE SIMPLE DAILY MEAL PLANNERS FOR CALORIE CALORIE RANGES 1200-2200

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This edition rst published in Australia in 2012 by Real Body World Wide Pty Ltd ACN: 149 071 876 Suite 1C / 45 Taree Street Burleigh Heads QLD 4220 Australia

Text, cover and interior photographs copyright © Sonja Bella 2012 Design copyright © Real Body World Wide Pty Ltd The cover image is used under license from iStock Photo

All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photography, photocopying, recording or introduction to any other information storage and retrieval system, without the written permission of the copyright owner and publisher of this book. If this publication has been purchased on a licence agreement, reproduction for re-sale is permitted.

Note to readers: The information contained in this book is designed to provide useful information on healthy eating and is not intended as a substitute for the advice of your physician or other health care provider. Before starting any weight-loss or exercise program, or for advice on any specic medical conditions, always seek medical advice. The use or mention of specic products or companies in this book does not constitute an endorsement by the author or the publisher, nor does the mention of specic companies imply that they endorse this book. The publisher and author have taken great care in the preparation and accuracy of this book; however they do not warrant that the information it contains will be free from errors or omissions, or that it will be suitable for the reader’s purposes. The publisher and author disclaim any liability or loss, personal, nancial, or otherwise, which may be claimed or incurred, directly or indirectly, resulting from the use and/or application of any suggestions, preparations, procedures or opinions contained in this book.















Your Meal Plans















Daily Meal Planner: 1200-1300 calories CALORIES 1204

PROTEIN 90

BREAKFAST Breakfast in a Hurry

SNACK 1 1 medium apple

LUNCH Smoked Ham Bruschetta

SNACK 2 25g whole almonds, raw

DINNER Superlean Beefburger & Salad

SNACK 3

CARBS 118

FATS 39
















PROTEIN 98

BREAKFAST Quick Oat Power Porridge

SNACK 1 1 medium banana

LUNCH Egg & Lettuce Wrap

SNACK 2 35g whole cashew nuts, raw

DINNER Chicken & Avocado Salad

SNACK 3

CARBS 135

FATS 42
















PROTEIN 115

BREAKFAST Breakfast in a Hurry

SNACK 1 1 medium apple

LUNCH Open Topped Crunchy Tuna Sandwich

SNACK 2 35g whole almonds, raw

DINNER Sticky Diced Chicken on Spring Cabbage Strips

SNACK 3

CARBS 146

FATS 42


















PROTEIN 123

CARBS 170

BREAKFAST Mixed Grain Swiss Muesli

SNACK 1 1 large banana

LUNCH Spinach, Watercress & Potato Omelette

SNACK 2 45g whole cashew nuts, raw, raw, unsalted

FATS 44

















Daily Meal Planner: 1600-1 1600-1700 700 calorie calories s CALORIES 1622

PROTEIN 115


SNACK 1 1 large banana

LUNCH Soft Egg & Salsa Taco

SNACK 2 40g whole cashew nuts, raw, raw, unsalted

CARBS 164

FATS 54

















Daily Meal Planner: 1700-1800 calories calories CALORIES 1726

PROTEIN 138

CARBS 177

BREAKFAST Cereal - All Bran

SNACK 1 1 large mandarin 30g mixed nuts, raw

LUNCH Smoked Salmon & Avocado Corn Thins 200mls yogurt, fat-free, fruit

SNACK 2 2 brown rice cakes, thins 1 large boiled egg

FATS 54


















PROTEIN 144

CARBS 175

BREAKFAST Summer Fruit Compote

SNACK 1 4 brown rice cakes, thins 150g cheese, cream, extra-light (reduced-fat) 1 large tomato

LUNCH Quick Cobb Salad

SNACK 2 2 celery stalks 75g hummus 65g whole cashew nuts, raw

FATS 60


















PROTEIN 139

BREAKFAST Protein Pancakes Pancakes with Strawberry & Yogurt Mix

SNACK 1 1 large boiled egg 50g whole almonds, raw

LUNCH Ham, Cheese & Rock Rocket et Crispbreads 1 large banana SNACK 2 350g greek yogurt, low fat 20g peanut butter butter,, crunchy 2 ryvita, multi-grain rye

CARBS 171

FATS 68




















PROTEIN 147 14 7


SNACK 1 1 large banana 25g whole almonds, raw

LUNCH Steak & Salad Stuffed Stuf fed Pita Pockets

CARBS 191

FATS 72




















PROTEIN 165

CARBS 217 21 7

BREAKFAST Summer Fruit Compote

SNACK 1 4 brown rice cakes, thins, 200g cheese, cream, extra-light (reduced-fat) 2 medium tomatoes LUNCH Chicken, Ricotta & Sundried Tomato Cruskits 1 small apple

FATS 72



















Your Recipes



















Breakfast Recipes



















Breakfast in a Hurry PerServe Calories: Calories: Fat:: Fat Protein:: Protein Carbohydrates:: Carbohydrates Fibre:

286 7.5 28.6 23.7 3.6

Serves: Serves: Total Preparation Time Time:: Region:: Region

1 5 minutes. Western

Gluten Free Free:: Vegetarian:: Vegetarian Dairy Free Free:: White Meat Only Only:: No Seafood Seafood::

Yes Yes No Yes Yes

Instructions: 1. Heat a non-stick frying pan with a spray of cooking oil spray over medium heat. 2. Beat the egg and egg whites together in a small bowl with a little of the skim milk and season with sea salt and freshly ground black pepper pepper,, to taste. 3. Pour into the frying pan and scramble eggs using a spatula to turnover and separate as the eggs are cooking. 4. Meanwhile, place the cereal in a bowl and pour over the remaining skim milk.





















Cereal - All Bran (large serving) PerServe Calories: Calories: Fat:: Fat Protein:: Protein Carbohydrates:: Carbohydrates Fibre:

226 2.0 16.5 36.2 12.6


1 2 minutes. Australian


No Yes No Yes Yes





















Mixed Grain Swiss Muesli PerServe Calories: Calories: Fat:: Fat Protein:: Protein Carbohydrates:: Carbohydrates Fibre:

357 5.5 25.2 51.9 6.3


1 125 minutes. Swiss


No Yes No Yes Yes





















Protein Pancakes with Strawberry & Yogurt Mix PerServe Calories: Calories: Fat:: Fat Protein:: Protein Carbohydrates:: Carbohydrates Fibre:

254 6.6 19.6 25.2 1.5




Yes Yes Yes Yes Yes





















Quick Oat Power Porridge PerServe Calories: Calories: Fat:: Fat Protein:: Protein Carbohydrates:: Carbohydrates Fibre:

236 4.7 19.4 27.4 4.6




No Yes No Yes Yes





















Summer Fruit Compote PerServe Calories: Calories: Fat:: Fat Protein:: Protein Carbohydrates:: Carbohydrates Fibre:

212 0.4 20.3 30.9 4.8


1 5 minutes. French


Yes Yes No Yes Yes























Snack Recipes























Corn Relish Dip & Crackers PerServe Calories: Calories: Fat:: Fat Protein:: Protein Carbohydrates:: Carbohydrates Fibre:

149 5.1 11.1 15.0 0.0

Serves: Serves:

1























Crackers with Ham, Cheese, Salsa & Pickled Onions PerServe Calories: Calories: Fat:: Fat Protein:: Protein Carbohydrates:: Carbohydrates Fibre:

258 6.4 19.8 27.7 1.1 1. 1

Serves: Serves:

1























Creamy Cheese Dip with Crunchy Vegetables (large serving) PerServe Calories: Calories: Fat:: Fat Protein:: Protein Carbohydrates:: Carbohydrates Fibre:

329 6.7 37.6 22.7 2.3

Serves: Serves:

1























Greek Style Feta & Spinach Melts PerServe Calories: Calories: Fat:: Fat Protein:: Protein Carbohydrates:: Carbohydrates Fibre:

125 2.6 10.1 12.1 0.4

Serves: Serves:

1

























Quick Apple Yogurt Dessert























Rice Cakes with Avocado Salsa























Strawberry Yogurt Delight























Yogurt Dip with Apple























Lunch Recipes







































































































































































































































































Freebie MealPlans

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