& FITN

D
O

E
FO

SS

at home
with @caley.jack

7 DAY MEAL PLAN

 Day 1 170g 94g 139g 2048
Proteins Fats Carbs Calories

PEANUT BUTTER AND STRAWBERRY PRO-OATS (DF, VF) 20 MINS

Ingredients:
70g Oats (Raw)
1/2 tbsp Peanut Butter
BREAKFAST

1/2 Banana (Medium Sized 98g)

15g Nuts - Peanuts (Dry Roasted, Unsalted)
140ml Almond Milk (Unsweetened)
1 tsp Strawberry Jam
1 Scoop Protein Powder (30g Scoop)

1. In a small saucepan, combine the oats, mashed banana, and milk (on a low heat)
2. Simmer until milk is absorbed and oats are tender - stir frequently.
3. Note: if milk absorbs, but oats are still raw, add additional water.
4. Once cooked, remove oats from heat and stir through protein powder.
5. Pour cooked pro-oats in a bowl and swirl in peanut butter and jam. Sprinkle peanuts on top.
6. Enjoy warm!

FETA AND AVO ON RICE THINS (GF) 10 MINS

Ingredients:
SNACK

50g Feta Cheese

2 Rice Cakes (Thin)
1/2 Avocado (Medium Sized 160g)

1. Slice or mash avocado to your preference.

2. Spread the avocado on rice cakes and then crumble feta over top.
3. Optional: Season with chilli flakes, salt and pepper.

BEEF WITH SWEET POTATO (DF, GF) 10 MINS

Ingredients:
250g Lean Beef (Uncooked Weight)
200g Raw Sweet Potato
LUNCH

220g Mixed Green Vegetables - Non Starch

1 tsp Olive Oil

1. Pre heat oven to 180°C.

2. Cut sweet potato in cubes and then bake for 30-40 minutes until brown and soft.
3. Heat a frying pan with oil and add beef. Cook until browned.
4. Prep vegetables, and steam (or cook as preferred).
5. Serve sweet potato with beef and vegetables.

BEEF, QUINOA AND SALAD (DF, GF) 20 MINS

Ingredients:
205g Lean Beef (Uncooked Weight)
2 cup Green Salad (1 Cup = 77.5g)
DINNER

1 tsp Olive Oil

150g Quinoa (Cooked) / 50g Quinoa (Uncooked)

1. Use a ratio of 1 quinoa to 2 water. Add water to a pot and place over medium heat.
2. When boiling, add quinoa and allow it to come to a gentle simmer.
3. Cover the saucepan and reduce heat to low. Allow to simmer until quinoa is tender and water is
evaporated (15 minutes).
4. Meanwhile, heat oil in a medium fry pan. Add beef and cook until browned.
5. Cut up and prep salad ingredients.
6. Top quinoa with beef and salad alongside.
Day 2 137g 83g 210g 2059
Proteins Fats Carbs Calories

BACON AND EGG BAGEL (DF) 10 MINS

BREAKFAST

Ingredients:
2 Large Eggs
1 Bagel (White 120g)
45g Bacon, Streaky, Rindless (Uncooked Weight)

1. Cook eggs to your liking (either fried, poached or scrambled).

2. Heat a fry pan over medium heat. Add bacon and cook until crispy.
3. Toast bagel or keep fresh, then cut in half.
4. Fill bagel with egg and bacon and enjoy.

PEANUT BUTTER PROTEIN SMOOTHIE (GF) 5 MINS

Ingredients:
SNACK

1/2 scoop Protein Powder (30g Scoop)

1/2 Banana (Medium - 98g)
180ml Full Cream Milk
1/2 tbsp Peanut Butter

1. Add all ingredients to a blender, and blend until smooth.

2. If required, add additional water to reach the desired consistency.

VEGETABLE AND SALMON PASTA (DF) 25 MINS

Ingredients:
200g Mixed Green Vegetables - Non Starch
LUNCH

160g Fish - Canned Pink Salmon (Drained)

1 tsp Olive Oil
200g Pasta (Cooked Weight) / 80g Pasta (Uncooked Weight)

1. Add boiling water and oil to a small pot, add pasta and cook under tender (15 minute).
2. Meanwhile, steam vegetables or cook to your preference. Drain salmon.
3. Once cooked, top pasta with salmon and vegetables.

BUFFALO CHICKEN, SALAD AND RICE 40 MINS

Ingredients:
1 Chicken Drumstick with Skin (120g Uncooked)
10g Flour
DINNER

15g Breadcrumbs
30ml Egg White
1 tsp Garlic Powder
1 tsp Paprika
1 pinch Salt and Pepper
1 tsp Olive Oil
10g Butter
5g Sour Cream
1 Clove Minced Garlic
1 Cup Green Salad (1 Cup = 77.5g)
20ml Hot Sauce

1. Preheat oven to 180°C. Line a baking tray with foil and line with olive oil.
2. Then in a bowl, combine flour, bread crumbs, garlic powder, paprika, salt, and pepper. Then pour
these combined ingredients into a freezer bag / plastic bag. Add the chicken to the bag and
shake until completely coated.
 3. Add the egg white to a small bowl. Remove the chicken from the bag and shake off any extra
flour. Dip into the egg mix and coat thoroughly and place back into the bag
with the dry mix and shake again until completely covered.
4. Place the chicken on the prepared baking tray. Bake for 8-10 minutes, then turn over and bake
for 8-10 minutes more.
5. Whilst the chicken is in the oven, mince garlic and place the hot sauce, butter and garlic into
a saucepan and simmer over a medium heat.
6. Remove the baking tray from the oven and brush both sides of the leg with the sauce and
return to the over for a further 2-3 minutes.
7. Prep salad to your preference

RICE (1 SERVE) (DF, GF, VF) 10 MINS

Ingredients:
105g Brown Rice (Cooked Weight) / 45g Brown Rice (Uncooked Weight)

1. In a medium saucepan over medium heat, bring double the amount of water to rice to the boil
and add rice.
2. Cover pot, and bring to a simmer. Allow to cook for 10 minutes, or until rice is tender and water is
absorbed.
3. Remove from heat and leave covered for 5 minutes.
4. Fluff rice up with a fork and serve.

Day 3 137g 61g 263g 2060

Proteins Fats Carbs Calories

ALL BRAN CEREAL WITH YOGURT AND PEACHES 5 MINS

BREAKFAST

Ingredients:
110g All Bran Cereal
200ml Full Cream Milk
150g Peaches (Canned, in Light Juice)
50g Greek Yoghurt (Unsweetened, Full Cream)

1. Measure and weigh all ingredients.

2. Place all bran in a bowl and top with milk, peaches and yoghurt.

FRUIT SALAD (GF) 5 MINS

Ingredients:
50g Mixed Berries
SNACK

1 Banana (Medium - 98g)

1 Apple (Medium - 140g)
80g Greek Yoghurt (Unsweetened, Full Cream)
1/2 Kiwifruit

1. Prepare fruit; slice apple, kiwifruit and banana. Cut berries in half.
2. Top prepared fruit with yogurt.
 EASY BEEF, RICE AND VEGETABLES (DF, GF) 20 MINS

Ingredients:
150g Brown Rice (Cooked Weight) / 65g Brown Rice (Uncooked Weight)
150g Mixed Green Vegetables - Non Starch
1 tsp Olive Oil
LUNCH

180g Beef Lean Mince (Uncooked Weight)

1. Use a ratio of 1 rice to 2 water. Add water to a pot and place over medium heat.
2. When boiling, add rice and allow it to come to a gentle simmer.
3. Cover the saucepan and reduce heat to low. Allow to simmer until rice is tender and water is
evaporated (15 minutes).
4. Meanwhile, in a frying pan, over medium heat, add oil and beef mince (optional: garlic, ginger and
herbs). Cook until brown, breaking apart mince while it cooks.
5. Add vegetables to pan and cook until tender.
6. Top the rice with beef/vegetable mix.

TUNA, RICE AND SALAD (DF, GF) 10 MINS

Ingredients:
200g Tuna (Canned in Water, Drained)
DINNER

150g Brown Rice (Cooked Weight) / 65g Brown Rice (Uncooked Weight)
3 cups Green Salad (1 Cup = 77.5g)

1. Use a ratio of 1 rice to 2 water. Add water to a pot and place over medium heat.
2. When boiling, add rice and allow it to come to a gentle simmer.
3. Cover the saucepan and reduce heat to low. Allow to simmer until rice is tender and water is
evaporated (15 minutes)
4. Meanwhile, prep salad to your preference and open and drain tuna.
5. Serve cooked rice topped with tuna and salad.

Day 4 131g 91g 175g 2026

Proteins Fats Carbs Calories

PROTEIN BREAKFAST OATS (DF, VF) 5 MINS

Ingredients:
BREAKFAST

85g Raw Oats

30g Protein Powder
4 Prunes
15g Linseeds (Flaxseeds)

1. In a small pot, heat oats, with water, using a ratio of 1 oats to 2 water.
2. Bring to a boil, then reduce to simmer and cook, stirring occasionally, until water is absorbed and
oats are tender.
3. Note: if water is absorbed and oats are not tender, add additional water while cooking.
4. Remove from heat and pour cooked oats into a bowl.
5. Mix well with protein powder and top with chopped prunes and linseeds.

RICE CAKE, NUT BUTTER & EGG (DF, GF) 12 MINS

SNACK

Ingredients:
1/2 tbsp Almond Butter
1 Rice Cake (Thin)
1 Large Egg
 1. Place egg in pot with cool water.
2. Bring water to the boil over high heat.
3. When water is boiling set a timer and remove from heat after either 4 minutes (soft boiled), 6
minutes (medium boiled) or 9 minutes (hard boiled).
4. Remove shell from egg.
5. Spread nut butter on rice cakes.

BEEF, RICE AND PEANUTS (DF, GF) 20 MINS

Ingredients:
100g Brown Rice (Cooked Weight) / 45g Brown Rice (Uncooked Weight)
3 Cups Green Salad (1 Cup = 77.5g)
1/2 tsp Olive Oil
15g Peanuts (Dry Roasted, Unsalted)
LUNCH

150g Lean Beef (Uncooked Weight)

1. Use a ratio of 1 rice to 2 water. Add water to a pot and place over medium heat.
2. When boiling, add rice and allow it to come to a gentle simmer.
3. Cover the saucepan and reduce heat to low. Allow to simmer until rice is tender and water is
evaporated (15 minutes).
4. Meanwhile, in a frying pan, over medium heat, add oil and beef (optional: coat with garlic, ginger
and herbs). Cook to your preference (2 minutes either side - medium)
5. Prep salad to your preference.
6. Top the rice with beef and the salad on the side. Sprinkle peanuts over top.

QUICK CHICKEN AND QUINOA (DF, GF) 20 MINS

Ingredients:
120g Skinless Chicken Breast (Uncooked)
200g Mixed Green Vegetables - Non Starch
20g Almonds, Raw
1 tsp Olive Oil
DINNER

240g Quinoa (Cooked) or 75g Quinoa (Uncooked)

1. Use a ratio of 1 quinoa to 2 water. Add water to a pot and place over medium heat.
2. When boiling, add quinoa and allow it to come to a gentle simmer.
3. Cover the saucepan and reduce heat to low. Allow to simmer until quinoa is tender and water is
evaporated (15 minutes).
4. Heat oil in a frying pan over medium heat and add diced chicken. Cook until white throughout
(10 minutes), tossing occasionally to ensure well cooked.
5. Steam vegetables until tender, add to the same pan as the chicken and combine.
6. Add cooked quinoa to a bowl and top with chicken and vegetables.
7. Add almonds to the top and serve.

Day 5 159g 79g 185g 2077

Proteins Fats Carbs Calories

EGGS AND AVO ON TOAST (DF) 15 MINS

BREAKFAST

Ingredients:
3 Large Eggs 3/4 Avocado (Medium Sized 160g)
1 Pinch Salt and Pepper 4 Whole Wheat Bread (Sliced)

1. Cook eggs to your liking, either poached, fried or scrambled.

2. Meanwhile, remove skin from avocado and slice.
3. Toast bread, top with avocado and egg and season with salt and pepper.
 PEAR AND WALNUTS (DF, GF, VF) 5 MINS
SNACK
Ingredients:
1 Pear (180g)
30g Walnuts

1. Enjoy pear alongside walnuts.

PORK STIRFRY (DF, GF) 10 MINS

Ingredients:
235g Pork (Uncooked Weight, Lean)
200g Mixed Green Vegetables - Non Starch
150g Brown Rice (Cooked Weight) / 65g Brown Rice (Uncooked Weight)
LUNCH

5 tsp Soy Sauce (Gluten Free)

2 tsp Olive Oil

1. Use a ratio of 1 rice to 2 water. Add water to a pot and place over medium heat.
2. When boiling, add rice and allow it to come to a gentle simmer.
3. Cover the saucepan and reduce heat to low. Allow to simmer until rice is tender and water is
evaporated (15 minutes).
4. Meanwhile, in a frying pan, heat oil over medium heat. Add sliced pork and cook for around 10
minutes, or until pork is well cooked.
5. Add vegetables and soy sauce. Stir fry and combine all ingredients together.
6. Serve stirfry on cooked rice.

FISH STIRFRY (DF, GF) 25 MINS

Ingredients:
200g White Fish (Uncooked Weight)
300g Mixed Green Vegetables - Non Starch
4 tsp Soy Sauce (Gluten Free)
195g Brown Rice (Cooked Weight) / 80g Brown Rice (Uncooked Weight)
DINNER

1 tsp Olive Oil

1. Heat oil in a frying pan over medium heat. Add fish and cook until white throughout and flaky.
2. Remove fish from pan and set aside. Add vegetables (optional: herbs and minced garlic) and soy
sauce to pan. Cook until vegetables are tender.
3. Meanwhile, cook rice using a ratio of 1 rice to 2 water. Add water to a pot and place over medium
heat.
4. When boiling, add rice and allow it to come to a gentle simmer.
5. Cover the frying pan and reduce heat to low. Allow to simmer until rice is tender and water is
evaporated (15 minutes).
6. Serve rice, topped with vegetables and fish.

Day 6 134g 104g 180g 2143

Proteins Fats Carbs Calories

BAKED BEANS, EGGS AND BACON ON TOAST (DF) 15 MINS

BREAKFAST

Ingredients:
2 Large Eggs 2 Whole Wheat Bread (Sliced)
200g Baked Beans (Canned) 50g Bacon, Streaky, Rindless (Uncooked Weight)

1. Cook eggs to your liking (either fried, poached or scrambled).

2. Heat a frying pan over medium heat. Add bacon and cook until crispy.
3. Heat baked beans in the microwave or pan. Serve on bread either toasted or fresh.
 VEG STICKS, CREAM CHEESE & CASHEWS (GF) 2 MINS

Ingredients:
55g Carrots
SNACK

35g Cream Cheese (Regular Fat)

35g Celery
25g Cashew Nuts, Raw

1. Cut carrot and celery into sticks. Prepare cream cheese.

2. Dip vegetables into cream cheese.
3. Enjoy cashews alongside vege sticks.

BEEF, NOODLES AND PEANUTS (DF, GF) 20 MINS

Ingredients:
3 cup Green Salad (Cup = 77.5g)
1/2 tsp Olive Oil
15g Peanuts (Dry Roasted, Unsalted)
LUNCH

150g Lean Beef (Uncooked Weight)

150g Rice Noodles (Cooked)

1. Bring a pot of water to the boil. Add rice noodles and cook for 2-3 minutes until noodles are
tender.
2. Meanwhile, in a frying pan, over medium heat, add oil and beef (optional: coat with garlic, ginger
and herbs). Cook to your preference (2 minutes either side - medium).
3. Prep salad to your preference.
4. Top the rice noodles with beef and the salad on the side. Sprinkle peanuts over top.

PEANUT CHICKEN STIR FRY (DF, GF) 15 MINS

Ingredients:
25g Peanuts (Dry Roasted, Unsalted) 85g Chickpeas (Canned, Drained)
1 tsp Olive Oil 115g Brown Rice (Cooked Weight) /
165g Mixed Green Vegetables - Non Starch 50g Brown Rice (Uncooked Weight)
DINNER

115g Skinless Chicken Breast (Uncooked) 1 Clove Minced Garlic

1. Use a ratio of 1 rice to 2 water. Add water to a pot and place over medium heat.
2. When boiling, add rice and allow it to come to a gentle simmer.
3. Cover the saucepan and reduce heat to low. Allow to simmer until rice is tender and water is
evaporated (15 minutes).
4. Meanwhile, in a frying pan, heat oil over medium heat. Add diced chicken and garlic and cook
for around 10 minutes, or until chicken is well cooked.
5. Add vegetables and chickpeas to fry pan and cook until tender.
6. Serve rice topped with chicken mixture and sprinkle peanuts on top.

Day 7 150g 70g 217g 2056

Proteins Fats Carbs Calories

DATE AND MAPLE PRO-OATS 5 MINS

Ingredients:
BREAKFAST

30g Protein Powder 15g Medjool Dates

70g Raw Oats 1 Pinch Cinnamon
235ml Full Cream Milk 1/2 tbsp Maple Syrup - 100% Pure

1. Add oats, milk, protein powder, chopped dates and maple syrup in a pot and cook over medium
heat, adding additional water if required.
2. Once oats are cooked, and milk/water is absorbed remove from heat and pour into a bowl.
3. Top with cinnamon.
 RICE CAKES WITH HAM, CHEESE AND FRUIT (GF) 5 MINS

Ingredients:
50g Ham (Deli Shaved)
SNACK

30g Cheddar Cheese (Regular Fat)

2 Rice Cakes (Thin)
1 Orange (130g)

1. Slice or grate cheese, to your preference.

2. Top rice cakes with ham and cheese.
3. Peel orange, or cut into quarters.
4. Enjoy orange alongside rice cakes.

WHITE FISH, BROWN RICE AND AVOCADO (DF, GF) 20 MINS

Ingredients:
150g White Fish (Uncooked Weight)
200g Brown Rice (Cooked Weight) / 80g Brown Rice (Uncooked Weight)
200g Mixed Green Vegetables - Non Starch
LUNCH

1/2 tsp Olive Oil

1/2 Avocado (Medium Sized 160g)

1. Use a ratio of 1 rice to 2 water. Add water to a pot and place over medium heat.
2. When boiling, add rice and allow it to come to a gentle simmer.
3. Cover the saucepan and reduce heat to low. Allow to simmer until rice is tender and water is
evaporated (15 minutes).
4. Meanwhile, heat a frying pan with oil. Add fish and cook until white and flaky.
5. Cook the vegetables (steam or fry in pan until tender), peel and slice avocado.
6. Top the cooked rice with the fish, vegetables and sliced avocado.

MINCE AND QUINOA (DF, GF) 20 MINS

Ingredients:
165g Beef Lean Mince (Uncooked Weight)
240g Mixed Green Vegetables - Non Starch
1 tsp Olive Oil
DINNER

210g Quinoa (Cooked) / 65g Quinoa (Uncooked)

90g Onion (Chopped)

1. Heat a frypan with oil and add onion and beef. Cook until beef has browned, breaking apart as it
cooks.
2. In a pot, add 2 parts water to 1 part quinoa and cook until water has evaporated and quinoa is
tender.
3. Steam the vegetables until tender.
4. Top the cooked quinoa with the beef and vegetables.

DF = DAIRY FREE
GF = GLUTEN FREE
VF = VEGAN FRIENDLY