303 Base Planner

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)

  1. 2 x Herbal Teas with 1 tsp of coconut oil added to each cup
  2. 5-10 Almonds
  3. 4 x Omega 3 Advance Caps and 500 mls water
  4. 1-2 cups mixed diced carrots & celery with hummus
  5. 1/4 cup Blueberries with 10 almonds
  6. 1-2 Egg Muffins - RECIPE HERE if having for lunch then 3 would be ideal
  7. Coconut yoghurt with 1/2 blueberries & 1/4 cup cacao nibs
  8. Garlic Chicken Nibbles

Supplement Support

 As per personalised Performance Guide

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