Breakfast
1/2 cup of plain yoghurt (1 protein, 1 carb)
9 almonds (3 fats)
1/4 cup blue berries (1/2 carb)
1/3 cup raspberries (1/2 carb)
1/3 cup raw, old-fashioned, oats (1 carb)
2 poached eggs (2 proteins)
3 complete blocks
***
Lunch
4.5oz/126g smoked salmon (3 proteins)
1 apple (2 carbs)
2/3 cup of raspberries (1 carb)
9 almonds (3 fats)
3 complete blocks
***
Snack
2 dates (1 carb)
1oz/28g chicken (1 protein)
6 peanuts (1 fat)
1 complete block
***
Dinner
4.5 oz/126g Pesto-coated prawns, roasted in the air fryer (3 protein)
2 cups roasted crispy kale (2 carbs)
1 teaspoon of olive oil shared between them (3 fat)
Half a cup of blueberries (1 carb)
3 complete blocks
***
Snack
1 block snickers ice cream (1 protein, 1 carb, 1 fat)
1 complete block
***
Total: 11 complete blocks