Breakfast
1/4 cup cottage cheese (1 protein)
1.5 oz/42g of smoked salmon (1 protein)
1 tablespoon of avocado (2 fats)
2/3 of a sweet potato, sliced and sautéd (2 carbs)
2 complete blocks
***
Snack
1/2 cup of plain yoghurt (1 protein, 1 carb)
3 chopped almonds (1 fat)
1 complete block
***
Lunch
Spanish omelette
3 eggs (3 proteins)
1/2 cup of chopped tomatoes (1/2 carb)
3/4 cup chopped green peppers (1/2 carb)
1/2 cup cooked onions (1 carb)
1/3 of a sweet potato, chopped (1 carb)
1 teaspoon olive oil (3 fats)
3 complete blocks
***
Snack
1/2 apple (1 carb)
1 oz/28g roast chicken (1 protein)
3 almonds (1 fat)
1 complete block
***
Dinner
Stuffed dates
4 dates (2 carbs)
2 oz/56g feta cheese (2 proteins)
2 oz/56g lean bacon (2 proteins)
1 cup of roast broccoli (1 carb)
1 cup of roast brussels sprouts (1 carb)
1 1/3 teaspoons of olive oil (4 fats)
4 complete blocks
***
Total: 11 complete blocks