303 Foundation Planner
Click on the link for each recipe. Note some are 2 serves which allow for an easy lunch or dinner option the next day.
All recipes are gluten-free, dairy-free, sugar-free, soy-free & preservative-free.
Options to try and see what works. Feel free to repeat meals if you enjoy and they work for everyone.
| Day |
Breakfast |
Lunch | Dinner | Tip |
|---|---|---|---|---|
| MONDAY | Smoothie: water, berries, avo, chia seeds, 1 tbsp almond butter | Cafe - Eggs any style, side of greens, avocado, mushrooms | coconut chicken curry* | *Try the coconut naan with this |
| TUESDAY | 2-3 eggs, avocado, tomato | coconut chicken curry & cauli rice | Baked Salmon w asparagus or broccoli | |
| WEDNESDAY | 2 egg muffins (on the go option) | Shepherds Pie | chili beef stir fry(2) | Save 2nd serve of chili for lunch tomorrow |
| THURSDAY | coconut & walnut muesli | chili beef stir fry | broccoli egg bake(2) | swap bake for 150g fish and 2 cups greens |
| FRIDAY | vege burst smoothie | Egg muffins- add side salad | Steak w lemon quinoa or similar | |
| SATURDAY | 3 x eggs scrambled, & sauté greens | chicken & zucchini salad | Grilled Lamb kebabs with green salad | |
| SUNDAY | avo chocolate pie smoothie |
Salmon, eggs and greens |
pesto chicken with side of green vegetables | Save 2nd serve of chicken for Monday's lunch |
Daily Water Goal & Additional Fluids
- As per personalised guide
- Herbal teas unlimited - Green tea no later than 3pm
Snacks During the Day (choose 2 options per day)
- 2 x Herbal Teas with 1 tsp of coconut oil added to each cup
- 5-10 Almonds
- 4 x Omega 3 Advance Caps and 500 mls water
- 1-2 cups mixed diced carrots & celery with hummus
- 1/4 cup Blueberries with 10 almonds
- 1-2 Egg Muffins - RECIPE HERE if having for lunch then 3 would be ideal
- Coconut yoghurt with 1/2 blueberries & 1/4 cup cacao nibs
- Garlic Chicken Nibbles
Supplement Support
As per personalised Performance Guide