Nutrition PlanCuban Cardio

Monday

• Breakfast:• Sachet of oats• Yogurt or kefir • Banana• Glass of grapefruit juice

• Lunch• Medium size pitta filled with 2 tbsp of low

fat hummus and six cherry tomatoes• 3 fresh apricots or a small bunch of grapes• A cup of green tea

• Dinner• Oven baked steak fillet with wholegrain

mustard• 2 sweet potatoes or 5 new potatoes• Small packet of steamed mangetout and

baby sweetcorn

Tuesday

• Breakfast• Two toasted crumpets with 2tsp low

fat cream cheese mixed with 4 chopped dates

• Lunch• Egg sandwich packet of pepper

spinach and chive crinkles• Tub of Shapers fruit selection berries

(or similar pack of berries)

• Dinner• Grilled cod• Broccoli

Wednesday

• Breakfast• 50g unsweetened muesli with Greek

low fat yogurt• One apple

• Lunch• Chicken Breast with lettuce leaves

and sliced tomatoes• 2 oranges

• Dinner• Plain pasta penne Arrabbiata low

carbs• One glass of wine be good to

yourself

Thursday

• Breakfast• 2 slices of whole meal toast with low

fat spread cottage cheese• 2 boiled eggs• 1 pomegranate

• Lunch • Tomato soup• Protein bar

• Dinner• 2 steak wraps (see the recipe) with a

rocket and chopped tomatoes

Steak Wrap Recipe

Grill a small 100g steak and cut into thin slices.

Add 1 tsp reduced fat hummus to the centre of a tortilla wrap.

Add half the steak and 1tsp horseradish sauce and roll up.

Mix with peppers and watercress

Friday

• Breakfast

• Fruit smoothie made with any chopped fruit mixed with 2 tbsp plain law fat yogurt

• Mix nuts

• Reduced fat rice crackers with peanut butter

• Lunch

• Backed potato or sweet potato

• One small smoked mackerel fillet mixed with five sliced grilled mushrooms and 1tsp extra light spice sauce

• Mix Mediterranean salad

• Dinner

• Chilli con carne (see the recipe)

Chilli con carne (serves four)

Ingredients:

Spray of olive oil

225g red kidney beans

450g extra lean minced beef

1 onion diced

1 green pepper diced

1 green chilli

1 red chilli

1-2 tsp chilli powder

1-2 tsp paprika

1-2 tsp cumin

1-2 tbsp tomato purée

400g can of tomatoes

Dry-fry the mince in a non-stick frying pan until fully browned then put a side. Heat the oil in the pan add onion, pepper and chilli and cook until soft, add the tomatoes and the mince, stir and keep over medium heat for 20 minutes. Add the kidney beans and cook for a further 5-10 minutes. Serve with 125g of boiled plain rice per person.

Saturday

• Breakfast

• One toasted English muffin with 2tsp low fat spread and a sliced tomato, and two grilled lean rashers of bacon (rind removed)

• Lunch

• Pret A Manger Chicken wrap

• Muller Light yoghurt

• 2 satsumas

• Dinner

• Cod fillet with herb crust (see the recipe)

• Broccoli and French beans

Cod fillet with herb crust (serves two)

Ingredients:

2 cod fillet approximately 250g

50g whole meal breadcrumbs

2tbsp chopped chives

2tbsp low fat fromage frais

2 plum tomatoes, finely diced

2tbsp lemon juice

Freshly ground pepper

Season the cod filled and place in a foil lined roasting tin, skin side down, in a bowl, mix the crust ingredients and spoon some on top of each fillet, packing down gently. Cook in an oven preheated to 180C for 20 minutes.

Sunday

• Breakfast• Two eggs scrambled with a splash of milk and

1tsp butter and a small slice of smoked salmon chopped and mixed into the eggs

• Toasted English muffin• 2 toasts of protein bread

• Lunch• 1 slice of Dr Zack’s protein bread with low fat

cream cheese, 1 slice of salmon and half of avocado

• Celery, tomato, carrot and 1tbsp pickle• One tuna can mixed with salad

• Dinner• Medium sized clean breast of roast chicken• Brussel sprouts• Broccoli• Asparagus

Snack Options

• Apricots 15g

• Apple 100g

• Banana small or half

• Blackberries 200g

• Cherries 100g

• Damsons 130g

• Dates 35g

• 1 fresh fig

• Grapefruit 150

• Grapes 90g

• Guava 200g

• Mango 100g

• Melon 200g

• Cantaloupe or water melon 200g

• Mulberries 130g

• Nectarine 140g

• 1 peperami

• 2 babybels

• 1 small onion Bhaji or vegetable samosa or spring roll

• 1 slice of rye bread with peanut butter

• 1 slice of malt loaf with 1tsp spread

Drinks

• 1 vodka / gin / whisky/ brandy

• Half pint lager

• 1 beer

• 1 glass of red / white / rose wine

• LA Muscle Complete Protein Shake

• Water

• Tea

• Coffee

• Orange 130g

• Peach 140g

• Pear 120g

• Plums 130g

• Rhubarb 100g

• Strawberries 200g

• 1 chocolate dark

• 1 pack of quavers

• 1 pot of miller light yoghurt

• 50g black olives

• 2 Ryvita with 1 tbsp low fat cream cheese and sliced cucumber

• 1 slice of wholemeal toast with marmite no butter

• 1 Twix finger or a penguin biscuit

• 1 Kellogg's Nutri-grain bar