Breakfast

Snack

Lunch

Snack

Dinner

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1

2 heaped tablespoons Vanilla Formula 1, 3 tablespoons Personalised Protein Powder, 1 cup blueberries, 1 cup soy milk or semi-skimmed milk; 1⁄2 whole grain English muffin

1⁄2 cup low fat cottage cheese with chopped vegetables, topped with 1 packet ShapeWorks® Roasted Soy Nuts

2 heaped tablespoons Vanilla Formula 1, 3 tablespoons Personalised Protein Powder, 1 peach, 1 cup soy milk or semi-skimmed milk

1 ShapeWorks® Protein Bar, 1 orange, 1 cup raw vegetables

2 soy/quorn burger patties w/ condiments on multi-grain roll or bun; Green salad with tomato and carrots and lowfat dressing; fruit for dessert

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2

2 heaped tablespoons Vanilla Formula 1, 3 tablespoons Personalised Protein Powder, 1 cup raspberries, 1 cup soy milk or semi-skimmed milk; 1 slice whole grain toast

1 ShapeWorks® Protein Bar

Stew 6 oz chicken breast, vegetable broth, sliced carrots, celery, summer squash, onions, green beans and 1 cup whole grain pasta; green salad, reduced calorie dressing; 1 cup fruit for dessert

1 cup mixed vegetables and 3 ounces diced turkey breast; 1 cup fresh berries

2 heaped tablespoons Vanilla Formula 1, 3 tablespoons Personalised Protein Powder, 1 cup strawberries, 1 cup soy milk or semi-skimmed milk

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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; 2 slices whole grain toast

3 ounces cooked chicken breast and 1⁄2 cup cooked brown rice; 1 apple

2 heaped tablespoons Chocolate Formula 1, 3 tablespoons Personalised Protein Powder, 1⁄2 banana, 1 cup soy milk or semi-skimmed milk

1 ShapeWorks® Protein Bar, 1 cup cucumber salad tossed with seasoned vinegar and 4 ounces cooked shrimp

2 heaped tablespoons Vanilla Formula 1, 3 tablespoons Personalised Protein Powder, 1 cup frozen apple slices, dash cinnamon and nutmeg, 1 cup soy milk or semi-skimmed milk

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4

2 heaped tablespoons Vanilla Formula 1, 3 tablespoons Personalised Protein Powder, 1 cup mango cubes, 1 cup soy milk or semi-skimmed milk; 1⁄2 English muffin

1⁄2 cup cottage cheese, 1⁄2 cup pineapple

2 heaped tablespoons Vanilla Formula 1, 3 tablespoons Personalised Protein Powder, 1⁄2 kiwi and 1⁄2 cup strawberries, 1 cup soy milk or semi-skimmed milk

1 cup (total): carrot sticks, celery sticks, broccoli florets; 3 ounces sliced turkey breast on one slice whole grain bread

6 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

2 heaped tablespoons Vanilla Formula 1, 3 tablespoons Personalised Protein Powder, 3 diced apricots, dash almond extract, 1 cup soy milk or semi-skimmed milk; 1 slice wheat toast

1 packet ShapeWorks® Roasted Soy Nuts

2 heaped tablespoons Cookies ‘n Cream Formula 1, 3 tablespoons Personalised Protein Powder, 1⁄2 banana, dash cinnamon, 1 cup soy milk or semi-skimmed milk

3 ounces cooked chicken breast, chopped vegetable salad (tomato, carrot, cucumber, peppers) with lowfat dressing; 1 small banana

9 ounces grilled sirloin steak, green salad with lowfat dressing, 2 cups sautéed mushrooms, onions and green beans, 1 cup brown rice; 1 cup fruit for dessert

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6

2 heaped tablespoons Chocolate Formula 1, 3 tablespoons Personalised Protein Powder, 1⁄2 banana, 1 teaspoon instant coffee, 1 cup soy milk or semi-skimmed milk

1 cup mixed chopped vegetables and 3 ounces tuna

8 ounces crab meat, 1⁄2 avocado, dark salad greens, grated reduced fat cheese, sliced mango, 1 cup cooked white beans tossed with reduced calorie dressing

1 ShapeWorks® Protein Bar, 1⁄2 fresh papaya with lime juice

2 heaped tablespoons Vanilla Formula 1, 3 tablespoons Personalised Protein Powder, 1⁄2 cup mandarin orange segments, dash coconut extract, 1 cup soy milk or semi-skimmed milk; 1 slice whole grain toast

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7

2 heaped tablespoons Vanilla Formula 1, 3 tablespoons Personalised Protein Powder, 1 cup blackberries, dash orange extract 1 cup soy milk or semi-skimmed milk; 1 slice whole grain toast

1 ShapeWorks® Protein Bar, 1 fresh peach

2 heaped tablespoons Chocolate Formula 1, 3 tablespoons Personalised Protein Powder, 1 cup strawberries, 1 cup soymilk or semi-skimmed milk

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

9 ounces grilled fish topped with grilled peppers, onion and eggplant, tossed salad with lowfat dressing, whole grain dinner roll, 1 baked apple