mon: small apple, small can tuna with corn and mayo, nectarine, 1 avocado, 1/2 cup peas, carrot, two sticks celery, packet biltong, pot yoghurt, nectarine, rooibos tea with honey, slice raisin bread with butter and honey, water.
mon workout: 3 sets of 20 leg lifts, squats, lunges, pushups and sumo squats.

tues: hummus, spinach and mushrooms on two slices baguette, large latte, nectarine, 1/2 cup couscous with two tomatoes, an onion and some garlic, water.
tues workout: 30min walk on beach, 45 tricep dips, 20 pushups, 60 leg lifts, 30min run/walk, 20 horizontal pull ups, 20 upside down/hanging sit ups.

wed: small apple, spoon of sesame seed butter, rooibos tea and honey, small can of baked beans, handful corn chips, packet instant pasta with 1.5 cup peas, nectarine, small piece dark chocolate, water.
wed workout: 50min brisk walk in the neighbourhood.

thur: small apple, TBs nut free butter, rooibos tea w/ honey, can tuna, 3 TBs caeser dressing, celery stick, 3 eggs, 1/4 red pepper, small head brocolli, handful corn chips, some dark chocolate, 3L water
thur workout: 1h10m walk/run, 3 sets 20 squats, lunges, leg lifts, sumo squats each

fri: 2x small apple, protein shake w/ rice milk, water, 1/2 pint cider, anzac cookie, tiny salami stick, 212g sliced betroot, 2 mutligrain wraps with 3 boiled eggs, spinach, rocket (arugula), alfalfa sprouts and 2TBs of light mayo, rooibos tea w/ honey.
fri workout: nothing :(

sat: small apple, 3 Ts of nut free butter, rooibos tea w/ honey, 212g tuna with a red pepper and 4 TBs of lite mayo, protein shake w/ 250ml rice milk, TBs of LSA mix and a TBs of Omega Oil, 3 boiled eggs and salad in 2 multigrain wraps, water.
sat workout: 40min yoga, 20 x 3 sets of squats and lunges
LS myplate: 1310cals consumed, 43% burned.

sun: small apple, protein shake, teaspoon nut free butter, handful blanched almonds, two boiled egg and salad wraps, beetroot, protein shake, mini ice cream cone, water
sun workout: 300cals burned on eliptical trainer in 20mins, 3 sets of 20 squats and lunges.
LS myplate: 1808cals consumed, 42% burned.