DAILY DIET FOR 1 WEEK

Meal 1 – 6 egg whites, mushrooms, capsicum and leek, plus an orange.

Meal 2 – 150g tuna, 0.5 cup rice or 100g sweet potato, plus a lettuce, cucumber and capsicum salad.

Meal 3 – 100g turkey, plus apple/orange or 250g strawberries.

Meal 4 – 200g turkey/tuna/salmon or one whole egg and seven egg whites (I don’t eat red meat). Unlimited steamed or dry stir-fried vegetables

Meal 5 – Protein shake with banana and honey (after training).

* One day per week – extra carb day. Diet as above but add extra 1 cup dry oatmeal and 1.5 cups cooked pasta.

* One free meal on Sunday Anything at all – pizza, chocolate, dessert, wine, etc.