Meal Food Items / quantity One 1/3 cup oats 2/3 cup egg whites 2/3 cup water 1 banana cook in microwave Two 150g Salmon or Chicken or turkey Salad – mixed greens, tomato, onion, red capsicum, handful walnuts 1/2 cup brown rice (cooked) 1 piece of fruit i.e. plum, apple, pear Three 200g Steak or kangaroo mixed vegetables 100g sweet potato 1 piece of fruit i.e. plum, apple, pear Four 150g Salmon or Chicken or turkey Salad – mixed greens, tomato, onion, red capsicum, handful...