Breakfast
1 apple (2 carbs)
1/2 cup of cottage cheese (2 proteins)
6 almonds (2 fat)
2 complete blocks
***
Snack
2 oz/56g roast chicken (2 protein)
1 tablespoon of avocado (2 fats)
2 kiwis (2 carbs)
2 complete blocks
***
Lunch
3 oz/84g roast salmon (2 protein)
1 oz/28g baked feta (1 protein)
1 cup roast kale (1 carb)
1 cup leeks (1 carb)
12 asparagus spears (1 carb)
1 teaspoon olive oil (3 fats)
3 complete blocks
***
Dinner
3 cups steamed broccoli (3 carbs)
1 egg (1 protein)
2 oz/56g grated parmesan (2 protein)
1 cup chopped tomato (1 carb)
1 oz/28g mozarella, goat’s or cheddar cheese, sliced (1 protein)
1 1/3 teaspoons of olive oil (4 fats)
Oregano (free)
4 complete blocks
Total: 11 complete blocks