12 weeks transformation program.

Week 1

Day 1
Breakfast
3 Boiled eggs, Greek yogurt 1 cup with blueberries.
Coffee & Green tea optional

Lunch
White fish pan seared with sweet potato on side – 150 gr white fish, 1pc medium or 2pcs
small sweet potato, salt & pepper. – Prepare the fish with your preferred spices. Heat the
pan and using a bit olive oil 3 min each side until tender cooked (2-3 min each side with low
heat). Use microwave to steam the sweet potato to save your time or bake in oven advance.

Dinner
Chicken breast lemon ginger & zest marinated with steamed cauliflower. 200gr chicken
breast, 100gr cauliflower. Marinating: Lemon zest, chopped ginger, salt & pepper, garlic.
Steam the cauliflower earlier. You can cook the chicken in the air fryer (to save your time) or
baked in oven.

Day 2
Breakfast
Omelet with Turkey bacon & tomato – 2 whole eggs, 2 slices of bacon (optional), chopped
half tomato, salt & pepper.
Coffee/Green tea (optional)

Lunch
Chicken breast in air fryer (or grilled) with mashed potato on side. – 200gr chicken breast
marinated with lemon zest, paprika, salt & pepper. Mashed potato - 150gr.

Dinner
Chicken sandwich & baby potatoes - Pan seared or air fry cooked chicken breast (2000gr)
and slice it with thin shape. Slice tomato, cucumber and onion. Use 2 whole grain bread
buns (can be heated or toasted for crispiness). 1 slice parmesan cheese. Pesto sauce 1 tb
spoon when you placing ingredients. Bake baby potatoes and use as a side dish.

Day 3
Breakfast
Oatmeal with half banana & berries – Oats 50gr, half banana (or 1 small), blueberries 10 pcs,
2 tsp honey, chia seeds
Lunch
Canned tuna with feta cheese salad. 1 canned tuna, 100 gr feta cheese, 1 tomato, half
onion, chopped garlic, salt & pepper. 1 brown toast.
Mix all ingredients together and use your preferred spices.
Tea green (optional), water

Dinner
Shredded chicken with green peas and roasted carrots -
Boil the chicken in advance and keep in the fridge. Same green peas. Slice 2 medium carrots
and keep in the oven with 150 Celsius for 25-30 min. Shred the chicken and mix the rest
ingredients. Enjoy your meal.

Day 4
Breakfast
Poached egg with avocado toast
Use boiled water. Crack the 2 eggs and gently drop into the water. After about 2 min take
out the eggs from water. Prepare 1 brown toast, smash 1 avocado and apply to the top of
toast. Use preferred spices and place the eggs to the top. Enjoy your breakfast ;)

Lunch
Grilled salmon with sweet potato – 200gr salmon fillet, spice it with your preferred
condiments. Wash and clean sweet potato, wipe down with tissue until dry. By using fork,
make few holes so the steam can go through while baking. Keep in the oven for 30-40 min
with 180 Celsius heat. Heat the pan and cook the salmon until both sides cooked tender (for
about 15 min). You can use mustard while enjoying the meal to add an extra flavor ;)

Dinner
Chicken balls soup – 150gr minced chicken. 1 small onion, 1 egg, whole grain pasta about
150~gr, garlic, ginger. Mix your preferred spices to minced chicken and crack the egg to the
top. Mix together. Using your hands make small balls. Keep for 2 hours in the fridge to
absorb flavors. Chop the onion, garlic and ginger. Boil the water in the bowl and mix them
all. Drop chicken balls gently and boil for about 20 min. Then after drop the pasta to the
boiling water. Make sure the heat is low while boiling. Let it be for another 15 min with low
heat. Enjoy your meal ;)

Day 5
Breakfast
Fried egg with plain yogurt (on the side) - 2 fried eggs, 1 slice brown bread.

Lunch
Grilled/Pan seared salmon fillet with steamed baby potatoes –
You can use the pan if you don’t have a grill. 150gr salmon- use your preferred spices. Cook
each side for about 3 min until golden brown color. Use microwave to steam the baby
potatoes. You will be saving your time.
Dinner
Thin sliced chicken breast seared with mozzarella –
150gr chicken breast- into thin slices, use preferred spices and using hot pan cook about 2-3
min each side. Once it’s done slice or cubes of 50-70gr mozzarella cheese to the top. You
can use chopped tomato to give an additional flavor. Enjoy your meal ;)

Day 6
Breakfast
Hummus with carrot

Lunch
Pan seared white fish with broccoli - Cleaned 150gr white fish. Use your preferred spices for
best flavor. Keep in the fridge for 1 hour minimum to absorb. Steam or boil the broccoli in
advance. Using hot pan, spread some olive oil and cook 2-3 min each side of fish. Place the
broccoli and fish to the plate. Enjoy your meal ;)

Dinner
Chicken cubes soup –
Using 150gr chicken breast, garlic, 1 onion, ginger, parsley, capsicum, carrot cubes.
Boil the water and drop chicken cubes. Wait for 5 min and place the rest ingredients and
wait for another 10-15 min with medium heat.
1 Brown toast (optional)

Day 7
Breakfast
Oatmeal with blueberries & honey. - 70gr oatmeal, 10-12 pcs blueberries, 2tsp honey

Lunch
Whole grain pasta with shredded chicken- Whole grain pasta 100-150gr boiled, Chicken
breast 150gr. First boil the chicken and keep for rest until its cold. Shred it and mix with
pasta together. You can use pesto sauce for best flavor, salt pepper for your preference.
Enjoy the meal;)
Tea and water for your choice.

Dinner
Tuna sandwich with brown toast –
1 canned tuna in olive oil or water, chopped tomato, salt & pepper, 1 chopped cucumber, 2
brown toast.
Mix all of the together and place to the top of toast.
Week 2

Day 1
Breakfast
3 Boiled eggs, Greek yogurt 1 cup with blueberries.
Coffee & Green tea optional

Lunch
White fish pan seared with sweet potato on side – 150 gr white fish, 1pc medium or 2pcs
small sweet potato, salt & pepper. – Prepare the fish with your preferred spices. Heat the
pan and using a bit olive oil 3 min each side until tender cooked (2-3 min each side with low
heat). Use microwave to steam the sweet potato to save your time or bake in oven advance.

Dinner
Chicken breast lemon ginger & zest marinated with steamed cauliflower. 200gr chicken
breast, 100gr cauliflower. Marinating: Lemon zest, chopped ginger, salt & pepper, garlic.
Steam the cauliflower earlier. You can cook the chicken in the air fryer (to save your time) or
baked in oven.

Day 2
Breakfast
Omelet with Turkey bacon & tomato – 2 whole eggs, 2 slices of bacon (optional), chopped
half tomato, salt & pepper.
Coffee/Green tea (optional)

Lunch
Chicken breast in air fryer (or grilled) with mashed potato on side. – 200gr chicken breast
marinated with lemon zest, paprika, salt & pepper. Mashed potato - 150gr.

Dinner
Chicken sandwich & baby potatoes - Pan seared or air fry cooked chicken breast (2000gr)
and slice it with thin shape. Slice tomato, cucumber and onion. Use 2 whole grain bread
buns (can be heated or toasted for crispiness). 1 slice parmesan cheese. Pesto sauce 1 tb
spoon when you placing ingredients. Bake baby potatoes and use as a side dish.

Day 3
Breakfast
Oatmeal with half banana & berries – Oats 50gr, half banana (or 1 small), blueberries 10 pcs,
2 tsp honey, chia seeds

Lunch
Canned tuna with feta cheese salad. 1 canned tuna, 100 gr feta cheese, 1 tomato, half
onion, chopped garlic, salt & pepper. 1 brown toast.
Mix all ingredients together and use your preferred spices.
Tea green (optional), water

Dinner
Shredded chicken with green peas and roasted carrots -
Boil the chicken in advance and keep in the fridge. Same green peas. Slice 2 medium carrots
and keep in the oven with 150 Celsius for 25-30 min. Shred the chicken and mix the rest
ingredients. Enjoy your meal.

Day 4
Breakfast
Poached egg with avocado toast
Use boiled water. Crack the 2 eggs and gently drop into the water. After about 2 min take
out the eggs from water. Prepare 1 brown toast, smash 1 avocado and apply to the top of
toast. Use preferred spices and place the eggs to the top. Enjoy your breakfast ;)

Lunch
Grilled salmon with sweet potato – 200gr salmon fillet, spice it with your preferred
condiments. Wash and clean sweet potato, wipe down with tissue until dry. By using fork,
make few holes so the steam can go through while baking. Keep in the oven for 30-40 min
with 180 Celsius heat. Heat the pan and cook the salmon until both sides cooked tender (for
about 15 min). You can use mustard while enjoying the meal to add an extra flavor ;)

Dinner
Chicken balls soup – 150gr minced chicken. 1 small onion, 1 egg, whole grain pasta about
150~gr, garlic, ginger. Mix your preferred spices to minced chicken and crack the egg to the
top. Mix together. Using your hands make small balls. Keep for 2 hours in the fridge to
absorb flavors. Chop the onion, garlic and ginger. Boil the water in the bowl and mix them
all. Drop chicken balls gently and boil for about 20 min. Then after drop the pasta to the
boiling water. Make sure the heat is low while boiling. Let it be for another 15 min with low
heat. Enjoy your meal ;)

Day 5
Breakfast
Fried egg with plain yogurt (on the side) - 2 fried eggs, 1 slice brown bread.

Lunch
Grilled/Pan seared salmon fillet with steamed baby potatoes –
You can use the pan if you don’t have a grill. 150gr salmon- use your preferred spices. Cook
each side for about 3 min until golden brown color. Use microwave to steam the baby
potatoes. You will be saving your time.

Dinner
Thin sliced chicken breast seared with mozzarella –
150gr chicken breast- into thin slices, use preferred spices and using hot pan cook about 2-3
min each side. Once it’s done slice or cubes of 50-70gr mozzarella cheese to the top. You
can use chopped tomato to give an additional flavor. Enjoy your meal ;)

Day 6
Breakfast
Hummus with carrot

Lunch
Pan seared white fish with broccoli - Cleaned 150gr white fish. Use your preferred spices for
best flavor. Keep in the fridge for 1 hour minimum to absorb. Steam or boil the broccoli in
advance. Using hot pan, spread some olive oil and cook 2-3 min each side of fish. Place the
broccoli and fish to the plate. Enjoy your meal ;)

Dinner
Chicken cubes soup –
Using 150gr chicken breast, garlic, 1 onion, ginger, parsley, capsicum, carrot cubes.
Boil the water and drop chicken cubes. Wait for 5 min and place the rest ingredients and
wait for another 10-15 min with medium heat.
1 Brown toast (optional)

Day 7
Breakfast
Oatmeal with blueberries & honey. - 70gr oatmeal, 10-12 pcs blueberries, 2tsp honey

Lunch
Whole grain pasta with shredded chicken- Whole grain pasta 100-150gr boiled, Chicken
breast 150gr. First boil the chicken and keep for rest until its cold. Shred it and mix with
pasta together. You can use pesto sauce for best flavor, salt pepper for your preference.
Enjoy the meal;)
Tea and water for your choice.

Dinner
Tuna sandwich with brown toast –
1 canned tuna in olive oil or water, chopped tomato, salt & pepper, 1 chopped cucumber, 2
brown toast.
Mix all of the together and place to the top of toast.