Already a Mini V member? Sign in here

"A good healthy diet is key as it's not just about exercise. Below i have created my own diet plan for you to follow with the Mini V range which I have created alongside a professional nutritionist" - Vicky Pattison

Wake-up time

Supplements:

Take
1x Mini: Burn
2x Mini: Detox

Here are some possible meals you could have in the morning. However, if you are in a rush and just cannot make breakfast, then take a "Mini: Shake" or "Mini: Bar" and this will give you around the same protein level that you require to start your day but if so,make sure you have a fulfilling lunch. 

Breakfast

- porridge and blueberries- 45g of porridge oats, 250ml semi skimmed milk, 25g of blueberries.
- scrambled eggs on toast- 2 eggs, 200ml semi skimmed milk and one slice of brown or whole meal toast.
- poached eggs and spinach- 2 medium eggs poached and 150g of spinach.
- fresh fruit and yoghurt- 1 banana, 50g of raspberries and blueberries, 20g crushed almonds, 100g low fat natural Greek yoghurt.
- mushroom and pepper omelette- 2 eggs, 50g of mixed peppers, 50g of mushrooms, 25g of reduced fat goats cheese.
- green detox smoothie- 1 apple, 1 cup of blueberries, 200ml almond milk and 100g of spinach.
- 1 slice of rye bread, thin spread of peanut butter and a small chopped banana.
- Smoked salmon and scrambled eggs.. 60g of smoked salmon, 1 egg and 50ml of semi skimmed milk (black pepper optional)
- super breakfast smoothie- 1 small ripe banana, about 150g of blueberries, blackberries, strawberries, raspberries or a mix and then 100ml of apple juice, coconut water or mineral water.
- mini fry up- turkey rashers (Mattesons 2), baked beans (Heinz reduced sugar and salt, 100g) mushrooms, (100g grilled) tomatoes (8, on the vine, grilled) and a small poached egg.
- weetabix, 2 with 200ml of semi skimmed milk and 50g of fresh raspberries.

Lunches:

- Turkey and Feta Salad- 125g cooked turkey breast, 25g of feta cheese, 200g of salad (which could be iceberg lettuce, rocket, watercress, spinach, cucumber, spring onion, etc.)- you can also add a splash of balsamic vinegar.
- chicken fajita wrap- 125g of cooked chicken breast with Mexican spices, 150g of peppers, 100g of mixed leaves.
- homemade butternut squash soup.
-  Tuna, Lime and Coriander Jacket potato- 1 tin of tuna (drained), mixed with 1 chopped red pepper, lime juice and coriander to taste- plus one medium jacket potato.
- Prawn and avocado salad- 125g of king prawns, 100g of avocado, 200g mixed leaves, 50g cucumber and a splash of balsamic vinegar.
-  Sweet potato mash 250g, feta cheese 40g, wilted spinach 100g, pine nuts 15g
- salmon salad- 1 salmon fillet, 1 red pepper, 20g cashews, 50g spinach, 50g cous cous
- Italian Salad, 125g of chicken breast, 200g of rocket, giant watercress and rucola, 40g mozzarella cheese, 25g sun dried tomatoes and fresh basil to taste  
- ham salad pitta- 1 large whole wheat pitta, 2 slice of dry cured ham, 50g ice berg lettuce, 20g red onion, half a table spoon of low fat mayo.
- prawn stir fry- 100g of prawns, 50g mange tout, 30g red pepper, 30g yellow, 1/4 of a fresh chilli, 30g baby corn, dash of low sodium soya sauce
- stuffed peppers- 1 large pepper, cut in half, drizzle of extra virgin olive oil, stuff with 50g cous cous, 25g of mushrooms, 20g of feta cheese and 50g of sliced chicken breast.


Afternoon: 

The end of the afternoon at work can sometimes feel like its dragging so on a non working training day take 1 Mini: Burn. If you feel peckish and need something to eat then the best solution is the Mini: Bar as this will make you feel like you are snacking and will also fill you up. 

Dinner

1. 120g chicken breast, 20g pasta with 3tbs low fat sauce & mixed vegetables.
2. 90g homemade beef burger in brown bap with tomatoes, 2tbs low fat cheese & salad.
3. 130g lean turkey steak, small baked sweet potato & mixed vegetables.
4. 40g quinoa with 4tbs low fat tomato sauce, handful of cherry tomatoes & broccoli.
5. 130g salmon fillet, 20g brown rice & mixed vegetables.
6. Scrambled eggs (2 whole & 2 whites), 2tbs cottage cheese, spinach & kale.
7. 30g goats cheese, salad & 120g chicken breast.
8. 80g tuna burger, 20g brown rice & mixed vegetables.
9. 100g turkey burger in whole wheat wrap & salad.
10. 130g chicken with BBQ sauce, small mashed sweet potato & mixed vegetables.
11. 120g steak, broccoli & 20g quinoa with 2tsp pesto.
12. 80g tuna burger, salad & handful of almonds.
13. Omelette (3 whole & 2 whites) with 1 slice of ham, spinach & 2tbs cottage cheese.
14. 120g chicken breast, 20g brown rice & asparagus.
15. 130g salmon fillet, broccoli & small baked sweet potato.

Snacks

- banana
- 30g of almonds
- 1 strawberry muller light
- 50g of hummus with 100g celery sticks
- 50g of blueberries, 100g low fat natural Greek yoghurt, 20g blanched almonds
- rice cakes with a tablespoon of peanut butter on each
- 25g cashews
-  2 whole wheat crackers topped with 60g of tuna seasoned with black pepper
- 1 half of an avocado topped with 50g cottage cheese
-  1 small apple cut into segments with 15g crunchie peanut butter
- 2 boiled eggs seasoned with black pepper
- 2 asparagus spears wrapped in 2 slices of prosciutto ham
- 2 squares of dark chocolate
- 1 cracked black pepper Ryvita with 30g soft cheese
- green smoothie;  kale, spinach, mint, apple and blueberry.