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Meal Plan

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Disclaimer 1

You acknowledge that although our website and exclusive content may feature third party products, we do not guarantee those products and you are encouraged to use your own judgement.

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You acknowledge that the information provided on our website and in our exclusive content is intended by us to be used as a guide only. You acknowledge that any exercise or diet we suggest may not be suited to your individual needs, and our suggestions cannot and do not replace independent qualified medical advice. You should always seek medical advice before starting a new fitness/diet program.

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You accept that you are entirely responsible for your success and results from our programs and guides. We make no guarantees aboutyour outcomes or results.

I created this meal plan to give women a healthy diet to follow in order to see lasting results. This meal plan should help you understand what types of meals are great to include in your diet and also give insight into what I eat everyday. These meals are all easy to make, healthy, well balanced, and are designed to help you shed fat while building lean muscle mass. The main questions I am often asked are “What workouts do you do?” and “What exercises work best?”. What people fail to realise is that getting fit depends more on what you eat than the exercises you do. We’ve all heard the saying “you can’t out exercise a bad diet”. This statement couldn’t be more true! Your health and what your body looks like largely depend on what types of foods you eat. People often make big mistakes

when trying to get fit. These mistakes include trying to starve themselves, cutting out carbs, and consuming crazy diet pills. All of these things are unhealthy and can sometimes lead to small results that are short-lived. Eating a healthy diet is so important and once it becomes part of your daily life it becomes so much easier to continue as you begin to look and feel great.

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MEAL PLAN

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Contents Clean Eating ........................................................................................... 4 Macronutrients..................................................................................... 5 Cheat Meals & How do I use this meal plan?........................................................................ 6 Grocery List ........................................................................................... 7 Meal Plan ................................................................................................. 8

Recipes Protein shake ....................................................... 12 Protein oats .......................................................... 12 Watermelon .......................................................... 13 Peanut butter rice cakes ............................ 13 Cajun chicken with garlic green beans and sweet potato ............ 14

Garlic lemon chicken with broccoli and brown rice .................................................... 16 Egg white omelette ......................................... 17 Eggs on toast ....................................................... 18 Salmon and asparagus ............................... 19 Turkey lettuce wraps ..................................... 20

Rice cakes with tuna ...................................... 15

Mexican beef mince and rice .................. 21

Peanut butter and celery .......................... 15

Greek yogurt and berries ........................... 22

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MEAL PLAN

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01.

Clean eating What is this?

Eating clean is eating natural whole foods that have high nutritional value and are as minimally processed as possible. It’s all about staying away from refined/processed foods that have a lot of added chemicals and sugar. This will not only have you looking great but also feeling amazing.

This means eating things like: Fresh fruit/vegetables. • Lean protein (chicken breast, turkey, fish etc). • Complex carbohydrates (Brown rice, oatmeal, potatoes etc). • Healthy fats (nuts, avocado etc).

While staying away from things like: • Refined sugar. • Packaged/pre-made foods (these can often contain hidden sugar/salt/ chemicals). • Sodas and juices (unless it’s 100% fruit juice). • Fast-food, takeaway, junk food.

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MEAL PLAN

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02.

Macronutrients What are they?

Macronutrients (macros) are the larger quantity nutrients that your body need for energy. The three macronutrients are protein, fats, and carbohydrates. Each of these play a important role in your health and it would be detrimental to try to cut any out of your diet. A good way for people to reach their goals faster is to calculate their required daily macros (there are plenty of websites that do this online for you such as bodybuilding.com and IIFYM.com). This calculation depends on a few factors such as your height, weight, and specific goals. You can google these websites: bodybuilding.com

iifym.com

A good way for people to reach their goals faster is to calculate their required daily macros (there are plenty of websites that do this online for you such as: and IIFYM. com). Do I need to track my macros to see results? No. You can get fit and healthy without tracking your macros. To track your macros you would need to read the labels of what you are eating and use a food scale to measure the exact amounts you need. This can be tedious and counting macros is not something 100% necessary to reach your goals, but it is a great thing to know about and a good skill to have. Do I currently track my macros? No, but I have in the past and it has helped me learn a lot more about what my body needs and about having a well-balanced diet.

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MEAL PLAN

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03.

Cheat meals What is a ‘cheat meal’?

A cheat meal is when you replace one of your usual meals each week or a couple of weeks with a meal that doesn’t follow your typical diet of clean whole foods. It is often a meal high in calories and carbs and can be viewed as a treat to yourself for eating healthy all week. I haven’t included any of my cheat meals in this meal plan but I do usually consume one cheat meal a week. My cheat meal usually consists of something like a burger or pizza and a dessert.

What if my cheat meal is affecting my progress? Make sure you are only having one cheat meal and not an entire day of over-indulging. If you feel as though your cheat meal might be derailing your efforts, it could be wise to stay away from your typical ‘cheat’ foods such as sugar and junk food. Instead, your meal could be a gourmet

Make sure you are only having one cheat meal and not an entire day of over-indulging. burger and baked fries. This could still be considered a cheat meal that isn’t quite as bad as having something filled with sugar and no nutritional value such as ice cream and sweets. Keep in mind, if you have quite a lot of weight to lose it could be a good idea to skip the cheat meal completely until you are closer to your goals.

How to use this meal plan? There are 7 days of meals in this plan with 4-6 meals each day. The meals are all quick and easy to make and I have included the recipes and instructions for each meal. This meal plan may not be suited to everyone’s individual needs so I recommend using it as an example.

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MEAL PLAN

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04.

GROCERY LIST

Whey protein isolate Plain rolled oats 6 Skinless, boneless chicken breast 1 container extra lean beef mince 1 Large sweet potato 1 packet green beans 1 broccoli head • Whey protein isolate 1 bag baby spinach leaves • Plain rolled oats 6 Garlic cloves • 6 Skinless, boneless Plain rice cakes chicken breast 1 can tuna in springwater • 1 container extra lean 1 avocado beef mince Brown rice • 1 Large sweet potato 3 Lemons • 1 packet green beans 6 eggs • 1 broccoli head 2 onions 1 bag baby spinach leaves Rye bread (I•use Burgen) • 6 Garlic cloves 1 tomato • Plain rice cakes Peanut butter (100% peanuts) • 1 can tuna in springwater 1 banana • 1 avocado Honey

04.

GROCERY • 1 tomato • Peanut butter (100% peanuts) • 1 banana • Honey • 3 Salmon fillets • 10 asparagus spears • Iceberg lettuce • 2 can diced tomatoes (No added salt) • 1 red capsicum • 1 can pinto beans (I use old el paso mexe beans) • Greek yogurt

• Strawberries • Brown rice 3 Salmon fillets • Blueberries (I use frozen) 10 asparagus• 3spears Lemons • Celery Iceberg lettuce • 6 eggs • 1 quarter watermelon 2 can diced •tomatoes 2 onions (No added salt) 1 red capsicum • Macadamia oil or extra • Rye bread (I use Burgen) 1 can pinto beans (I use old el paso mexe beans) virgin coconut oil Greek yogurt Spices: Strawberries Blueberries (I use frozen) • Cumin • Oregano Celery • Paprika • Black pepper 1 quarter watermelon • Ground chilli • Thymme Macadamia oil or extra virgin coconut oil • Garlic powder • Dried parsley • Coriander • Italian spice mix • Cayanne pepper

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MEAL PLAN

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Day 1 • Protein oats

• Tuna rice cakes

• Protein shake

• Lemon chicken with greens & rice

• Cajun chicken • Peanut butter & celery

• Protein oats

Day 2 • Egg white omelette • Protein shake • Cajun chicken

• Greek yogurt, honey & berries • Salmon & asparagus • Protein oats

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MEAL PLAN MEAL PLAN

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Day 3 • Eggs on toast

• Rice cakes with tuna

• Protein shake

• Turkey lettuce wraps

• Lemon chicken with greens & rice

• Protein oats

Day 4 • Egg white omelette

• Turkey lettuce wraps

• Protein shake

• Salmon & asparagus

• Cajun chicken

• Protein oats

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MEAL PLAN MEAL PLAN

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Day 5 • Eggs on toast

• Peanut butter rice cakes

• Protein shake

• Lemon chicken

• Cajun chicken

• Protein oats

Day 6 • Egg white omelette

• Peanut butter rice cakes

• Protein shake

• Lemon chicken

• Mexican turkey & rice

• Protein oats

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MEAL PLAN

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Day 7 • Eggs on toast

• Watermelon

• Protein shake

• Salmon & green beans

• Mexican turkey & rice

• Protein oats

• Greek yogurt with berries

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MEAL PLAN

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01.

Protein Milkshake Difficulty

Serves: 1

easy

Calories: 120

Ingredients

Protein: 24g

Protein powder

Fat: 1.7g Carbs: 1.7g

Preparation 1 serving protein powder of your choice served mixed with water.

02.

Protein oats Difficulty

Serves: 1

easy

Calories: 270

Ingredients

Protein: 33g

Oats

Fat: 3.8g Carbs: 22.9g

Preparation Place oats in microwave safe bowl. Add 1 / 3 cup water, protein powder, and stir.

Nutritional info: (Using general protein powder)

Microwave on high for 2 minutes. Serve.

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MEAL PLAN

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03.

Watermelon Difficulty

Serves: 1

easy

Ingredients

Calories: 46

Watermelon

Protein: 0.9g Fat: 0.2g

Preparation Slice up 1 cup of watermelon and serve.

Carbs: 11.6g

04.

Peanut butter rice cakes Difficulty

Serves: 1

easy

Ingredients

Calories: 400 Protein: 9g

1 tbsp Peanut butter (100% peanuts)

Fat: 9g Carbs: 76g

4 Rice cakes 1 banana sliced 1 tsp honey

Preparation Spread peanut butter on each rice cake and drizzle with honey. Place a couple of pieces of sliced banana on each piece. Serve.

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MEAL PLAN

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05.

Cajun chicken with garlic green beans and sweet potato Difficulty

Serves: 4

medium

Calories: 194 Protein: 23g Fat: 6g Carbs: 14.5 g

Ingredients

Cajun Spice mix

3 Skinless, boneless Chicken breasts

1 tsp cumin

3 cups green beans (washed with ends cut off)

1 tsp garlic powder

1 large sweet potato

¼ tsp cayenne pepper

3 garlic cloves (peeled and finely chopped)

¼ tsp oregano

1 tbsp macadamia oil or coconut oil

Pinch of salt

1 tsp paprika 1 tsp coriander

¼ tsp black pepper

Preparation Have you already got all the ingredients for this recipe? You can check it out on your list.

Preheat oven to 200°C. Peel sweet potato and cut into chips. Drizzle chips with coconut oil and mix to coat evenly. Spread chips into single layer onto cooking tray lined with baking paper. Place in oven and cook for 20 minutes while preparing chicken. Combine Spices in a small bowl and set aside. Dice raw chicken into bite size cubes. Sprinkle spice mix onto chicken and mix to coat all pieces. Spread chicken evenly onto cooking tray lined with baking paper and place in oven with sweet potato and cook for a further 15-20 minutes until chicken juices run clear. Heat teaspoon of coconut oil in pan on medium heat. Place green beans on pan and cook for a few minutes until bright green. Add chopped garlic to pan and cook until beans begin to brown and are cooked to desired tenderness. Divide ingredients into 4 portions and serve.

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MEAL PLAN

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06.

Rice cakes with tuna Difficulty

Serves: 1

easy

Ingredients

Calories: 382 Protein: 52g

4 plain rice cakes

Fat: 16g

1 can tuna in springwater

Carbs: 57g

½ avocado Pinch of black pepper

Preparation Slice avocado and spread evenly on rice cakes. Drain can of tuna and divide evenly onto each rice cake. Sprinkle with cracked pepper and serve.

07.

Peanut butter and celery Difficulty

Serves: 1

easy

Ingredients

Calories: 112 Protein: 5g

2 Celery sticks.

Fat: 9g

1 tbsp peanut butter.

Carbs: 6g

Preparation Spread peanut butter onto celery sticks. Serve.

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MEAL PLAN

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08.

Garlic lemon chicken with broccoli and brown rice Difficulty

Serves: 4

medium

Calories: 228

Ingredients

Protein: 23.5g

3 skinless, boneless chicken breasts

2 tsp garlic powder

3-4 cups broccoli

½ tsp black pepper

3 cups cooked brown rice

Pinch of salt

Fat: 4g Carbs: 27g

3 tsp dried thyme 1 tsp dried parsley

2 lemons, juiced 2 garlic cloves, finely chopped

Preparation Have you already got all the ingredients for this recipe? You can check it out on your list.

Preheat oven to 200°C. Combine garlic, lemon juice, onion powder, thyme, parsley, pepper, and salt and set aside. Place chicken breasts in baking dish and pour on lemon mixture making sure to coat fully. Bake for 15-20 minutes or until juices run clean. While chicken is cooking, cook broccoli by steaming for 4-5 minutes. Cook brown rice as per package directions (I use microwavable rice). Remove chicken from oven and serve with rice and broccoli. Note: I have my broccoli plain, but feel free to add some garlic powder, pepper, and a squeeze of lemon for some extra flavor. If you don’t have a steamer you can steam the broccoli in the microwave.

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MEAL PLAN

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09.

Egg white omelette Difficulty

Serves: 1

easy

Calories: 213 Protein: 21g Fat: 10g Carbs: 10g

Ingredients

½ cup spinach leaves

1 tsp macadamia oil or coconut oil

½ onion chopped

1 eggs

Pinch of salt and pepper

1 garlic clove

4 egg whites

Preparation Places eggs and egg whites and spices in bowl and whisk together. Add oil to pan and place on medium heat. Once oil is hot, add all ingredients. Gently push edges of cooked egg towards center and tilt pan to allow uncooked parts to cook. Cook for 2-3 minutes. Once egg is almost fully cooked, fold the omelette in half and remove from heat. Serve while hot.

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MEAL PLAN

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10.

Eggs on toast Difficulty

Serves: 1

easy

Calories: 313

Ingredients

Protein: 17g

1 tsp coconut oil or macadamia oil

½ tomato sliced

1 piece rye bread

Pinch of black pepper

Fat: 22g Carbs: 27g

¼ avocado ¼ lemon

1 egg 1 egg white

Preparation Heat oil on pan at medium heat. Once hot, add eggs and cook for 2-3 minutes. Toast 1 piece of rye bread while egg cooks. Serve eggs, avocado, and tomato on toast with a squeeze of lemon and cracked pepper on top.

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MEAL PLAN

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11.

Salmon and asparagus Difficulty

Serves: 3

medium - easy

Calories: 150

Ingredients

Protein: 25g

2 tsp coconut oil or macadamia oil

Fat: 5g Carbs: 2.5g

Pinch of salt Black pepper to taste 1 lemon halved

3 Medium salmon fillets 8-10 asparagus spears

Preparation Preheat oven to 200°C. Pat salmon fillets with paper towel to dry. Drizzle salmon fillets with oil and rub over the salmon to coat and season with salt and pepper. Place fillets on baking tray lined with foil. Place asparagus spears on the same or a separate tray, drizzle with oil, and season with salt and pepper. Place in the oven and cook for approximately 10 minutes until salmon is flaky. Squeeze lemon over dish to serve.

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MEAL PLAN

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12.

Turkey lettuce wraps Difficulty

Serves: 2

medium - easy

Calories: 412

Ingredients

Protein: 45g

1 tsp coconut oil or macadamia oil

1 tsp garlic powder

1 container extra lean turkey mince

Pinch of salt1 garlic clove

Fat: 12g Carbs: 30g

4 large lettuce leaves 1 can diced tomatoes ½ onion chopped 1 capsicum chopped 1 garlic clove ½ can pinto beans (I use mexe beans)

1 tsp paprika 1 tsp Italian spice mix ½ can pinto beans (I use mexe beans) 1 tsp paprika 1 tsp garlic powder 1 tsp Italian spice mix Pinch of salt

Preparation Heat oil in pan at a medium-high heat. heat Place turkey mince to the pan to brown. brown Add onion, capsicum, garlic, and spices to the pan and cook for 3 minutes. minutes Add diced tomatoes and cook for 1-2 more minutes. minutes Remove from heat and serve in lettuce leaves. leaves

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MEAL PLAN

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MEAL PLAN

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13.

Mexican beef mince and rice Difficulty

Serves: 2

medium - easy

Calories: 423

Ingredients

Protein: 34.5g

1 tsp coconut oil or macadamia oil

1 tbsp cumin

1 container extra lean beef mince (around 250g)

1 tsp ground chilli

Fat: 10g Carbs: 50g

½ can pinto beans (I use Old el Paso mexe beans) 1 can diced tomatoes (no added salt)

1 cup cooked brown rice 1 tbsp paprika 1 tsp oregano 1 tsp garlic powder Pinch of salt Black pepper to taste

1 onion chopped

Preparation Cook rice as per directions. Place oil in pan and heat on medium-high heat. Place chopped onion in pan and cook for a few minutes. Add beef mince to pan, stir to break up mince and cook for about 5 minutes or until beef is brown. Add diced tomatoes, spices, and beans, and cook for a couple more minutes on a low heat. Serve with rice.

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14.

Greek yogurt and berries Difficulty

Serves: 2

easy

Preparation

Calories: 141

Ingredients

Protein: 8g Fat: 0g

½ cup plain Greek yogurt

Add Greek yogurt, berries, and honey to bowl.

Carbs: 29g

1 strawberry

Serve.

1 small handful of blueberries Drizzle of honey

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MEAL PLAN

Purchased by julie grout -- [email protected] | for their use only

Purchased by julie grout -- [email protected] | for their use only