Breakfast

Lunch

Snack

Dinner

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1

2 heaped tablespoons Vanilla Formula 1, 1 cup blueberries, 1 cup soy milk or semi-skimmed milk (Personalised Protein Powder as needed)

2 heaped tablespoons Vanilla Formula 1, 1 peach, 1 cup soy milk or semi-skimmed milk (Personalised Protein Powder as needed)

1 ShapeWorks® Protein Bar, 1 cup raw vegetables

Open-faced soy/quorn burger with condiments on single-side multigrain roll or bun; green salad with tomato and carrots and lowfat dressing; 1 cup fruit for dessert

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2

2 heaped tablespoons Vanilla Formula 1, 1 cup raspberries, 1 cup soy milk or semi-skimmed milk (Personalised Protein Powder as needed)

Stew with 3 oz chicken breast, vegetable broth, sliced carrots, celery, summer squash, onions and green beans; green salad with reduced calorie dressing; 1 slice whole grain bread; fruit for dessert

1 ShapeWorks® Protein Bar, 1 cup raw vegetables

2 heaped tablespoons Vanilla Formula 1, 1 cup strawberries, 1 cup soy milk or semi-skimmed milk (Personalised Protein Powder as needed)

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3

7 egg-white omelet, 1⁄2 cup broccoli, 1⁄2 cup chopped tomato, 1 cup spinach, 1⁄2 cup salsa; 1 cup melon balls; 1 slice whole grain toast

2 heaped tablespoons Chocolate Formula 1, 1⁄2 banana, 1 cup soy milk or semi-skimmed milk

1 ShapeWorks® Protein Bar, 1 cup green salad with lowfat dressing

2 heaped tablespoons Vanilla Formula 1, 1 cup frozen apple slices, dash cinnamon and nutmeg, 1 cup soy milk or semi-skimmed milk (Personalised Protein Powder as needed)

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4

2 heaped tablespoons Vanilla Formula 1, 1 cup mango cubes, 1 cup soy milk or semi-skimmed milk (Personalised Protein Powder as needed)

2 heaped tablespoons Vanilla Formula 1, 1 cup semi-skimmed milk or soy milk, 1⁄2 kiwi and A 1⁄2 cup strawberries (Personalised Protein Powder as needed)

1 cup (total): carrot sticks, celery sticks, broccoli florets; 3 ounces sliced turkey breast

3 oz chicken breast with BBQ sauce, tossed salad with lowfat dressing, 2 cups steamed spinach with vinegar, 1 ear corn, 1 cup melon balls

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5

1 cup fat free cottage cheese; 1 cup mixed berries, 1 cup tomato juice

2 heaped tablespoons Cookies ’n Cream Formula 1, 1⁄2 banana, dash cinnamon, 1 cup soy milk or semi-skimmed milk

1 ShapeWorks® Protein Bar 1 cup chopped vegetable salad (tomato, carrot, cucumber, peppers) with lowfat dressing

2 heaped tablespoons Vanilla Formula 1, 3 diced apricots, dash almond extract, 1 cup soy milk or semi-skimmed milk (Personalised Protein Powder as needed)

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6

2 heaped tablespoons Chocolate Formula 1, 1⁄2 banana, 1 teaspoon instant coffee, 1 cup soy milk or semi-skimmed milk; 1 slice whole grain toast (Personalised Protein Powder as needed)

4 ounces crab meat, 1⁄2 avocado, dark lettuce, grated reduced fat cheese, 1⁄2 cup whole beans, sliced mango and reduced calorie dressing

1 ShapeWorks® Protein Bar, 1 cup mixed vegetable juice

2 heaped tablespoons Vanilla Formula 1, 1⁄2 cup mandarin orange segments, dash coconut extract, 1 cup soy milk or semi-skimmed milk (Personalised Protein Powder as needed)

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7

2 heaped tablespoons Vanilla Formula 1, 1 cup blackberries, dash orange extract, 1 cup soy milk or semi-skimmed milk (Personalised Protein Powder as needed)

2 heaped tablespoons Chocolate Formula 1, 1 cup strawberries, 1 cup soy milk or semi-skimmed milk (Personalised Protein Powder as needed)

1 packet ShapeWorks® Roasted Soy Nuts, 1 cup tomato juice

4 ounces grilled fish topped with grilled peppers, onion and eggplant, tossed salad with lowfat dressing, 1⁄2 cup brown rice; 1 baked apple