Breakfast
1 mandarin (1 carb)
1 oz cheddar cheese (1 protein)
3 almonds (1 fat)
1 complete block
***
Brunch
Scrambled Eggs with Salmon (see breakfast recipes)
2 eggs (2 proteins)
1.5 oz/42g wild-caught smoked salmon (1 protein)
1 tsp olive oil (3 fats)
4 cups spinach (1 carb)
3 cups chopped mushrooms (1 carb)
1/2 organic apple (1 carb)
3 complete blocks
***
Snack
Feta, Tomato, Chickpea Dip (see snacks recipes)
2 complete blocks
***
Dinner
Cod Bake (see main course recipes)
2 cups cherry tomatoes (2 carbs)
1 sliced onion (1 carb)
1 red pepper (1/2 carb)
3 garlic cloves (free)
3 basil leaves (free)
1 teaspoon red pesto (free)
5 fl oz white wine (1/2 carb)
4 oz cod (or alternative white fish) (4 protein)
1 1/3 teaspoon of olive oil (4 fats)
Juice of one lemon (free)
Makes 4 complete blocks
***
Snack
1 kiwi (1 carb)
3 almonds (1 fat)
1 complete block
***
Total: 11 complete blocks