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77Day
the menu plan
h.e.l.p.
bikini
BODY
guide
BREAKFAST: OMELETTE
1 cup capsicum and tomato
2 eggs
2 pieces rye toast
½ cup low fat milk
SNACK
1 medium mango
10g almonds
LUNCH: WRAP
1 wholemeal/rye wrap
80g sliced turkey
2 cups green salad
Low calorie dressing
40g low-fat cheese
100g low fat yoghurt (can be used as sauce)
SNACK
1 cup blueberries / grapes
10-15g WPI with 100g low fat yoghurt
DINNER: CURRY
½ cup cooked brown rice
1 ½ tsp olive oil
1 boiled egg
2 cups vegetables
Soy sauce, chilli, lime and garlic