The Egg, The Chicken and The Cow

🍳 Breakfast: Serrano Ham & Cheese Omelet

  • 3 large eggs (210g)
  • 30g serrano ham
  • 20g cheddar cheese
  • 1 slice whole wheat toast (30g)
  • 1 cup orange juice (240ml)
  • 1 cup coffee with 30ml milk and 1 tsp sugar

🍗 Lunch: Grilled Chicken & Roasted Sweet Potatoes

  • 150g grilled chicken breast
  • 100g cooked quinoa
  • 100g roasted sweet potatoes
  • 50g steamed broccoli
  • 1/4 avocado (30g)
  • 1 tsp olive oil (5g)

🥄 Snack 1: Greek Yogurt with Honey & Granola

  • 150g full-fat Greek yogurt
  • 20g granola
  • 1 tsp honey (5g)
  • 50g fresh blueberries

🥩 Dinner: Lean Beef & Sautéed Spinach

  • 150g lean sirloin steak
  • 100g sautéed spinach
  • 50g mushrooms
  • 100g mashed cauliflower
  • 1 tsp soy sauce (5ml)
  • 1 tsp sesame oil (5g)

🍫 Snack 2: Protein Shake

  • 30g whey protein
  • 250ml water or unsweetened almond milk