1. My Weekly Diet
Day Breakfast Lunch Evening Meal Notes
Monday 100g Instant Oats, 350g – 400g Chicken, 350g – 400g Chicken, ½ a cup of raw Almonds or raw
50g Whey Protein, 50g Brown Rice, 250g – 350g Salad, Cashews.
25g Casein Protein Vegetables (Broccoli, Sprouts, 2 Table spoons EVOO
Green Beans and Carrots)
1 Table spoon EVOO
Tuesday 100g Instant Oats, 350g – 400g Salmon, 350g – 400g Chicken, ½ a cup of raw Almonds or raw
50g Whey Protein, Vegetables (Broccoli, Sprouts, 250g – 350g Salad, Cashews.
25g Casein Protein Green Beans and Carrots) 2 Table spoons EVOO
1 Table spoon EVOO
Wednesday 100g Instant Oats, 350g – 400g Chicken, 350g – 400g Chicken, ½ a cup of raw Almonds or raw
50g Whey Protein, 200g Shirataki Noodles, 250g – 350g Salad, Cashews.
25g Casein Protein Vegetables (Broccoli, Sprouts, 2 Table spoons EVOO
Green Beans and Carrots)
1 Table spoon EVOO
Thursday 100g Instant Oats, 350g – 400g Salmon, 350g – 400g Chicken, ½ a cup of raw Almonds or raw
50g Whey Protein, Vegetables (Broccoli, Sprouts, 250g – 350g Salad, Cashews.
25g Casein Protein Green Beans and Carrots) 2 Table spoons EVOO
1 Table spoon EVOO
Friday 100g Instant Oats, 350g – 400g Chicken, 350g – 400g Chicken, ½ a cup of raw Almonds or raw
50g Whey Protein, 1 Sweet Potato 250g – 350g Salad, Cashews.
25g Casein Protein Vegetables (Broccoli, Sprouts, 2 Table spoons EVOO
Green Beans and Carrots)
1 Table spoon EVOO
Saturday 100g Instant Oats, 350g – 400g Salmon, 350g – 400g Chicken, ½ a cup of raw Almonds or raw
50g Whey Protein, 200g Shirataki Noodles, 250g – 350g Salad, Cashews.
25g Casein Protein Vegetables (Broccoli, Sprouts, 2 Table spoons EVOO
Green Beans and Carrots)
1 Table spoon EVOO
Sunday 100g Instant Oats, 350g – 400g Chicken, 350g – 400g Chicken, ½ a cup of raw Almonds or raw
50g Whey Protein, 40g Quinoa, 250g – 350g Salad, Cashews.
25g Casein Protein Vegetables (Broccoli, Sprouts, 2 Table spoons EVOO
Green Beans and Carrots)
1 Table spoon EVOO

2. Supplements
Taken on a daily basis.
- 100g Instant Oats (1 serving per day) (Consume in the morning as a breakfast)
- 50g Whey Isolate Protein (3 servings per day)(Consume in the morning, after a workout and in the evening)
- 50g Casein Protein (1 serving per day) (Consume just before bed)
- 5g Whole Psyllium Husks (2 serving per day)
- 5g Apple Fibre (2 serving per day)
- 5g Inulin (2 serving per day)
- Omega 3 Fish Oil (3 soft-gels per day)(Consume with meals)
- Multivitamins (3 tablets taken twice a day)(Consume with meals)
Snacks
- ½ cup of Almonds
- ½ cup of Cashews
- 170g of Greek Yogurt
- 250g Quark