7/30/2019 Athlete 6 Day Plan

1/10

Client : Lee Harris

Start : 03-Sep-2013

Allergies-> Dislikes->

Saturday31-Aug

Sunday1-Sep

Monday2-Sep

Tuesday3-Sep

Wednesday4-Sep

Thursday5-Sep

Friday6-Sep

Week-1

Food

Breakfast1

Oats, Mango and CoconutPudding

Egg white omelette withpepper,chilli,garlic and

chickenKcal choco pancake

KcalExtra-PlannedMe

nu

Breakfast2

Egg white omelette with

ham and tomato

Granola, yoghurt with

strawberry

Scrambled egg with broccoli

and chicken

Breakfast3

Rock Melon 100 g Cucumber Carrots 100g

AMS

n

ack1

Almond 50 g mix nut 50 G Mediteranean roll

AMS

nack2

Guacamole with carrot stick Crunchy Nuggets Watermelon

Lunch

1

Hammour sandwich Sweet and sour meat ballCuban Style Braised Fish

NO OLIVES

Lunch2

Thai beef salad Power soup Pumpkin soup

Lunc

h3

Madagascar soup Spicy Tuna SaladNO OLIVES

Bombay salad

7/30/2019 Athlete 6 Day Plan

2/10

Please NoteAny changes prior to starting will take effect after 72hrs.

72hrs notice must be given for any freeze/hold days.

PLEASE return your empty bags.

Any add on's to the standard menu are chargeable

Were always here to help!Your account manager is Jessica

Email address: jessica@kcalextra.com

Phone: 04.4344 111

Saturday31-Aug

Sunday1-Sep

Monday2-Sep

Tuesday3-Sep

Wednesday4-Sep

Thursday5-Sep

Friday6-Sep

Week

-1

Food

PMS

nack1

Chocolate Chip Scones Veg samosa Rock Melon 100 g

KcalExtra-PlannedMenu

PMS

nack2

Green Apple Watermelon Almond 25g

Dinner

Fish Amandine Sour Artichockes with MeatBesto Pesto Chicken with

Zucchini Noodles

DinnerSide1

Sweet Snow Peas withRadish and Carrot

Mix vegSauteed Carrots, Marrowsand Asparagus with Basil

DinnerSide

2

Whole wheat pasta White rice Couscous

Dessert

Hazelnut and Prune CookiesKcal cranberry and

cinnamon barStrawberry pick me up

Add-On

7/30/2019 Athlete 6 Day Plan

3/10

Client : Lee Harris

Start : 03-Sep-2013

Allergies-> Dislikes->

Saturday7-Sep Sunday8-Sep Monday9-Sep Tuesday10-Sep Wednesday11-Sep Thursday12-Sep Friday13-Sep

Week-2

Food

Breakfast1

Oats & Raspberry PuddingEgg white omelette with

spinach and fetaGranola, yoghurt with

strawberryOats & Blueberry Pudding Kcal choco pancake

Oats,Blueberry and BananaPudding

Kcal

Extra-PlannedMe

nu

Bre

akfast2

Breakfast sweet potato egg

and bacon salad

Kcal Raspberry Pancake Scrambled egg with tomatoEgg white omelette withcheddar mushroom and

pepper

Egg white omelette with

tomato, turkey and cheddar

Egg white omelette withpepper,chilli,garlic and

chicken

Breakfast3

Feta Cucumber Cucumber Rock Melon 100 g Watermelon Carrots 100g Rock Melon 100 g

AMSn

ack1

Watermelon Feta(20) Strawberry Dipped InChocolate Hazelnut and Prune Cookies Mediteranean roll Almond 50 g Crunchy Nuggets

AMS

nack2

Chicken and veg samosa Almond 25g Feta Cucumber Almond 50 g Chicken spring roll mix nut 50 G

Lunch

1

Kofta (mince beef)NO OLIVES

Chicken lemon grass andlime kebab

Madagascar soupArabic chicken couscous

saladSteak and Potato Soup Red beef curry

Lunch2

Broccoli soup Roast beef saladMixed leaves salad &

chicken breastShrimp legume Beef burrito

Beetroot SaladNO OLIVES

Lunc

h3

Bombay salad Vietnamese spring roll Stir Fried Beef Tortillas Beef Spring Roll Side green salad Vietnamese spring roll

7/30/2019 Athlete 6 Day Plan

4/10

Please NoteAny changes prior to starting will take effect after 72hrs.

72hrs notice must be given for any freeze/hold days.

PLEASE return your empty bags.

Any add on's to the standard menu are chargeable

Were always here to help!Your account manager is Jessica

Email address: jessica@kcalextra.com

Phone: 04.4344 111

Saturday7-Sep

Sunday8-Sep

Monday9-Sep

Tuesday10-Sep

Wednesday11-Sep

Thursday12-Sep

Friday13-Sep

Week

-2

Food

PMS

nack1

Almond 50 g

Roasted Red Capsicum

Walnut dip with CarrotSticks

Kcal cranberry andcinnamon bar Date bar

Kcal cranberry andcinnamon bar Feta Cucumber

KcalEx

tra-PlannedMenu

PMS

nack2

Kcal browniesCoconut and cranberry

cookiesWalnut 25g Hummus with carrot stick Rock Melon 100 g Hummus with carrot stick

Dinner

Feta and Sundried TomatoStuffed Chicken with Veg

Kcal Chunky Beef Stew Caribbean Fish steak Thai Green Chicken Curry Salmon ragout Sesame Chicken Stir-Fry

DinnerSide1

Grilled vegetables Green Beans Glazed Parsnips and Carrot Grilled vegetables Side green salad Courgette "Zucchini"

DinnerSide

2

Okra Corn and Tomatoes Brown RiceGreen Beans in Tomato

SauceCouscous Broccoli 100g Whole wheat pasta

Dessert

Apple and blueberrycompote

Banana Muffin Apple Turnover Chocolate Chip Scones Apple Turnover Kcal ginger pineapple bar

Add-On

7/30/2019 Athlete 6 Day Plan

5/10

Client : Lee Harris

Start : 03-Sep-2013

Allergies-> Dislikes->

Saturday14-Sep Sunday15-Sep Monday16-Sep Tuesday17-Sep Wednesday18-Sep Thursday19-Sep Friday20-Sep

Week-3

Food

Breakfast1

Oats & Raspberry PuddingOats, Blueberry andChopped Mixed Nuts

Kcal choco pancakeEgg white omelette withMushroom and Turkey

BaconBreakfast french toast Oats & Raspberry Pudding

Kcal

Extra-PlannedMenu

Bre

akfast2

English breakfastTurkey bacon and onion

mini Frittata

Egg white omelette with

pepper and onion

Granola, yoghurt with

strawberry

Egg white omelette with

spinach and tomato

Roasted Vegetarian Mini

Frittata

Breakfast3

Grilled tomato Watermelon Feta Cucumber Rock Melon 100 g Yogurt Strawberry

AMSn

ack1

Chocolate Chip Scones Walnut 25g Mediteranean roll mix nut 50 G Almond 25g Crunchy Nuggets

AMS

nack2

Almond 50 g Feta Cucumber Vietnamese spring rollCoconut and cranberry

cookiesArabic Cardamom Cookies Sweet Banana sushi

Lunch

1

Beef Teriyaki Stir Fry Paneer Tandoori WrapThai coconut chicken

skewerThai beef salad

Arugula Fennel ChickenSalad

Beetroot SaladNO OLIVES

Lunch2

Quinoa Salad with ToastedPinenuts, Avocado, and

Sweet PotatoChicken Fajita salad Lentil soup & chicken breast Broccoli soup

Tuna Fish Cakes withMango Salsa (cold)

Power soup

Lunc

h3

Carrot, Coriander andChicken Soup

Power soup & chickenbreast

Side green salad Samke Harra (Spicy Fish) Veggie spring roll Chicken Caesar wrap

7/30/2019 Athlete 6 Day Plan

6/10

Please NoteAny changes prior to starting will take effect after 72hrs.

72hrs notice must be given for any freeze/hold days.

PLEASE return your empty bags.

Any add on's to the standard menu are chargeable

Were always here to help!Your account manager is Jessica

Email address: jessica@kcalextra.com

Phone: 04.4344 111

Saturday14-Sep

Sunday15-Sep

Monday16-Sep

Tuesday17-Sep

Wednesday18-Sep

Thursday19-Sep

Friday20-Sep

Week

-3

Food

PMS

nack1

Rock Melon 100 g Guacamole with carrot stick Hazelnut and Prune Cookies

Roasted Red Capsicum

Walnut dip with CarrotSticks Eggplant Nuggets Walnut 50g

KcalEx

tra-PlannedMenu

PMS

nack2

Arabic Cardamom Cookies Date bar Kcal brownies Cucumber Cereal and choco ball Watermelon Feta(20)

Dinn

er

Breaded chicken withmashed potato

Kofta (mince beef)NO OLIVES

Basil Coriander fish withvegetable and cous cous

Indian style chicken stir fry Grilled Beef Strips Servedwith Sauteed Mushroom &Spinach

Thai Shrimp Stir-Fry withTomatoes and Basil

DinnerSide1

Raisin Side Salad Sauteed spinach Mix veg Grilled vegetables Okra Corn and Tomatoes Courgette "Zucchini"

DinnerSide

2

White rice Couscous Green Beans Whole wheat pasta Sweet Mashed potato Couscous

Dessert

Cereal and choco ballApple and blueberry

compoteApple Turnover Kcal Granola bites Kcal ginger pineapple bar Strawberry pick me up

Add-On

7/30/2019 Athlete 6 Day Plan

7/10

Client : Lee Harris

Start : 03-Sep-2013

Allergies-> Dislikes->

Saturday21-Sep Sunday22-Sep Monday23-Sep Tuesday24-Sep Wednesday25-Sep Thursday26-Sep Friday27-Sep

Week-4

Food

Breakfast1

Scrambled egg with broccoliand chicken

Oats & Banana PuddingEgg white omelette with

spinach and fetaGranola, yoghurt with

strawberryOats & Fresh Strawberry

PuddingOats,Blueberry and Banana

Pudding

Kcal

Extra-PlannedMenu

Bre

akfast2

Yoghurt StrawberryBroccoli and mushroom

fritata

Kcal Raspberry PancakeScrambled egg with broccoli

and chicken

Breakfast cheese & turkeybacon sandwich dipped in

egg mix

Boiled egg with curried

vegetables

Breakfast3

Grilled tomato Cucumber Watermelon Rock Melon 100 g Cucumber Carrots 100g

AMSn

ack1

Arabic Cardamom Cookies Hummus with carrot stick mix nut 25G Hazelnut and Prune Cookies Almond 50 g Crunchy Nuggets

AMS

nack2

Cereal and choco ball Almond 50 g Chicken and veg samosa mix nut 50 G Watermelon Almond 50 g

Lunch

1

Tuna salad Lentill soup Hammour Sesame Madagascar soupChicken lemon grass and

lime kebabFattoush Salad

Lunch2

Shish Taouk (ChckenKebabs)

Mexican Chicken Salad Side green salad Vietnamese Chicken SaladBeetroot salad& chicken

breastNO OLIVES

Carrot, Coriander andChicken Soup

Lunc

h3

Gazpacho soup Chicken spring roll Broccoli soup Beef Spring Roll Power soup Chicken breast for Carrot,Coriander and chicken soupChicken spring roll

7/30/2019 Athlete 6 Day Plan

8/10

Please NoteAny changes prior to starting will take effect after 72hrs.

72hrs notice must be given for any freeze/hold days.

PLEASE return your empty bags.

Any add on's to the standard menu are chargeable

Were always here to help!Your account manager is Jessica

Email address: jessica@kcalextra.com

Phone: 04.4344 111

Saturday21-Sep

Sunday22-Sep

Monday23-Sep

Tuesday24-Sep

Wednesday25-Sep

Thursday26-Sep

Friday27-Sep

Week

-4

Food

PMS

nack1

Almond 50 gStrawberry Dipped In

Chocolate Chocolate Chip Scones

Roasted Red Capsicum

Walnut dip with CarrotSticks

Chocolate Cinnamon PruneTruffle Arabic Cardamom Cookies

KcalEx

tra-PlannedMenu

PMS

nack2

Carrots 100g Rock Melon 100 g Watermelon Watermelon Hummus with carrot stick Rock Melon 100 g

Dinn

er

Mediterranian Grilled Fishwith Red Pepper Sauceserved with Salad

Kcal Pasta Free Lasagne Asparagus and Feta stuffedchicken breast with rootveggies

Orange flavoured fish withsweet potato

Kcal Pasta Free Lasagne Cayenne Pepper Salmonserved with Ratatouille

DinnerSide1

Sauteed spinachCurried Okra with Corn and

ChickpeasCauliflower Courgette "Zucchini"

Sauteed Carrots, Marrowsand Asparagus with Basil

Mix veg

DinnerSide

2

Couscous Brown Rice Sweet Mashed potato Broccoli 100g Mix veg Brown Rice

Dessert

Kcal ginger pineapple bar Avocado Pie Kcal Granola bitesBanana 50g with grated

chocolate 30g

Mix fruit str30g kiwi 30gwatermelon 40g

NO KIWIKcal ginger pineapple bar

Add-On

7/30/2019 Athlete 6 Day Plan

9/10

Client : Lee Harris

Start : 03-Sep-2013

Allergies-> Dislikes->

Saturday28-Sep Sunday29-Sep Monday30-Sep Tuesday1-Oct Wednesday2-Oct Thursday3-Oct Friday4-Oct

Week-5

Food

Breakfast1

Oats, Cinnamon,Banana &Strawberry Pudding

Egg white omelette withcheddar and pepper

Kcal Raspberry Pancake

Kcal

Extra-PlannedMenu

Bre

akfast2

Turkey bacon and onion

mini Frittata

Yogurt BBQ omelette

Breakfast3

Grilled tomatoOats, Apple & Cinnamon

PuddingCucumber

AMS

nack1

Date bar Kcal brownies Walnut Apple-BananaCookie

AMS

nack2

Almond 50 g Almond 50 g Strawberry pick me up

Lunch

1

Tuna Meat Balls With RedCapsicum

Leek and Sweet PotatoSoup

Kcal Bolognaise

Lunch2

Power soup Chicken Fajita salad Beef burrito

Lunc

h3

Chicken Mache Salad Additional Chicken forChicken Fajita salad

Pumpkin soup

7/30/2019 Athlete 6 Day Plan

10/10

Please NoteAny changes prior to starting will take effect after 72hrs.

72hrs notice must be given for any freeze/hold days.

PLEASE return your empty bags.

Any add on's to the standard menu are chargeable

Were always here to help!Your account manager is Jessica

Email address: jessica@kcalextra.com

Phone: 04.4344 111

Saturday28-Sep

Sunday29-Sep

Monday30-Sep

Tuesday1-Oct

Wednesday2-Oct

Thursday3-Oct

Friday4-Oct

Week-5

Food

PMS

nack1

Guacamole with carrot stickCoconut and cranberry

cookies Almond 50 g

KcalEx

tra-PlannedMenu

PMS

nack2

Watermelon Rock Melon 100 g Rock Melon 100 g

Dinn

er

Chicken kebab with garlicand rosemary and mix herbsalad

Tomato Coated Fish withParslied Sweet Potato

Teriyaki Sesame Kebab

DinnerSide1

Broccoli 100g Cauliflower Italian Veggie Medley

DinnerSide

2

Sweet Baked potato Sauteed spinach White rice

Dessert

Cereal and choco ballStrawberry Dipped In

ChocolateCereal and choco ball

Add-On