Below is an idea of a typical days diet for the Sixpacknow program. Choose from one of each of the four options for each mealtime. Any of the meals can be consumed and mixed around eg. You could swap a tuna salad in the Mid-Morning category and consume it for Breakfast, alternatively you could consume a breakfast meal at Mid-Morning instead. The whole idea of the diet plan is to vary the diet daily, the emphasis here is on a high protein and low carbohydrate diet. Each of the meals below are moderately high in protein and low in Carbohydrates. Remember your Carbohydrate intake should be consumed earlier on in the day rather than later.

Breakfast: 6am-8am
1. Protein Shake and slice of toast
Or
2. Egg Whites with slice of toast
Or
3. Slim Shake with Slice of toast
Or
4. Small Bowl of unsweetened cereals with Protein shake

Mid-Morning: 9.45-10.45
1. Small Sandwich
Or
2. Piece of fruit
Or
3. Chicken Breast with salad or side vegetables
Or
4. Bowl of tuna salad
Or
5. Protein Shake

Lunch: 12.00 -1.30
1. Skinless Chicken Breast fillet with Salad or rice
Or
2. Tuna Salad Sandwich or bowl of Tuna & Salad
Or
3.Any poultry or fish meal with rice or potato
Or
4. Any lean meat or fresh fish sandwich without filling
(Note: A Piece of fruit can be added to any of these meals)


Mid-Afternoon: 2.45-3.15
1. Small Sandwich
Or
2. Piece of fruit or handful of mixed nuts
Or
3. Rice Crackers with Low Fat Cottage Cheese
Or
4. Bowl of tuna salad
Or
5. Protein Shake

Dinner: After 5pm
1. Pasta based meal (wholewheat pasta)
Or
2. Fish with rice, pasta, potatoes or veggies
Or
3. Chicken or Turkey based meals
Or
4. Steak with veggies or salad
Or
5. Protein Shake with Flavored Rice Crackers