DISCLAIMER: All workouts, meal plans, recipes and supporting guidance are provided by Get Lean (Fiji) of Suva, Fiji. This information is solely intended to provide assistance to you with your personal fitness & healthy eating efforts. The meal plans and workouts are based on my own personal experience of what has worked for me and my clients. The information provided is not intended as a substitute for consultation, evaluation or treatment by a medical professional and/or registered dietitian or nutritionist. 

All meal plans, recipes, workout programs and supporting guidance are developed solely for your personal use and may not be reproduced for publication or for the personal or commercial use of others without permission.

Breakfast (6-7am)

Snickers Porridge

  • 40g Oats
  • 1 tbsp Peanut butter
  •  ½ tbsp Cocoa powder
  • 1 small Banana
  • 50mls Skim or soymilk
  • 1 tbsp Honey
  • 5g Chia seeds

Place oats, peanut butter and cocoa in bowl, add hot water (just enough to soften the oats), mix contents in bowl then add milk and top with banana, honey and chia(optional).

Lunch (12pm)

Egg Wrap

  • 1  whole wheat wrap
  • 1 slice (20g) low fat cheese OR 1 tbsp. low fat mayo
  • 1 handful baby spinach/lettuce
  • 1 medium whole egg
  • 1 medium egg white

Eggs can either be boiled or cooked with olive spray which is olive oil mixed with water in spray bottle. Place egg, spinach, cheese or mayo on wrap, fold sides of wrap and enjoy.

Dinner (7pm)

Roast chicken salad

  • 150g Roasted/baked chicken breast (no skin or bone)
  • 1 medium tomato
  • 1 cup baby spinach or lettuce
  • 50g corn

Marinate chicken with rosemary and olive spray and bake or cook with light soy sauce. Combine tomatoes, spinach and corn and serve with chicken.


Snack 1 (9am)
  • 1 Skim Latte


  • 100g Yoghurt
  • 10 Grapes
Snack 2  (3pm)
  • 1 medium Apple
Snack 3 (5pm)
  • 100g Drained tin tuna
  • ½ cup grilled Zuchinni
  • 1 small grilled eggplant
  • 1 chopped tomato
  • 1 handful chopped lettuce

Combine ingredients in a bowl and enjoy. Chillies and lemon are optional.