PHOS · 28-Day Challenge
Nutrition Plan
A simple, balanced daily template you can follow anywhere.
01 · Morning
- 1. Yogurt 0% 200g, 1 cup blueberries/berries 200g (Buy from Lidl – Freshona 750g) and 1 tbsp 🥄oats, &
- 2. 1 cup protein cereal (Weetabix) with soy high-protein milk (Lidl – Vemondo)
02 · Snack
- 1 fruit and 2 eggs
03 · Meal
- 150g chicken fillet / chicken skewers / fat-free beef fillet / burger patty with lean minced meat / fish fillet / sea bream / sea bass / salmon / shrimp / tuna in water &
- 1 cup rice / bulgur / potato / sweet potato / quinoa / corn / peas / beans / black-eyed peas / lentils / ½ pita &
- ½ plate of vegetables (salad / boiled / grilled) &
- 1 tbsp olive oil / ½ avocado
04 · Snack
- 1 fruit & 1 scoop protein
05 · Dinner
- 150g chicken fillet / chicken skewers / fat-free beef fillet / burger patty with lean minced meat / fish fillet / sea bream / sea bass / salmon / shrimp / tuna in water &
- 1 cup rice / bulgur / potato / sweet potato / quinoa / corn / peas / beans / black-eyed peas / lentils / ½ pita &
- ½ plate of vegetables (salad / boiled / grilled) &
- 1 tbsp olive oil / ½ avocado
06 · Snack
- 200g protein pudding
At least 2.5 litres of water per day (all liquids included).
What counts as 1 fruit
½ grapefruit 170g, ¾ apple 110g, 1 cup pomegranate 110g, 1 small banana 140g, 1 nectarine 140g, 1 kiwi 90g, 1 apple 110g, 1 pear 125g, 1 orange 130g, 1 peach 120g, 2 dried figs 20g, 2 loquats 100g, 2 slices melon 180g, 2 pineapple rings 115g, 2 plums 130g, 3 dried plums 25g, 3 dates 25g, ½ cup pomegranate 75g, 4 medium apricots 140g, 4 dried apricots 80g, 1 slice watermelon 200g, 17 grapes, ½ mango 100g.
How your plate should look
- 🥗 ½ Vegetables & Fruit (a generous village salad!)
- 🍗 ¼ Protein (chicken, fish, eggs or lean meat)
- 🍚 ¼ Carbs (potato, rice, wholegrain pasta)
- 🥑 + 1 thumb of good fats (a little olive oil or tahini)
- 💧 Drink water! (frappé and beer do not count as water!)
General information only. Consult your doctor or dietitian before changing your diet.