60-70KG Fat Loss Plan Meal PLAN STEPHANIE SANZO & JAMIE BISSET 1 Thank you Thank you so much for purchasing our Fat Loss Plan! We really hope it helps you achieve your goals. This program is designed specifically for 60-70kg / 132-154lb Women who Lift Weights and Want to Lose Body Fat. Please read the “Getting Started Guide” before reading this document so you understand how everything works! SELECT YOUR PHASE: PHASE 1 ........................................................................ 4 PHASE 4 ..................................................................... 10 PHASE 2 ........................................................................ 6 PHASE 5 ..................................................................... 12 PHASE 3 ........................................................................ 8 MEAL PLAN EXAMPLE .............................................. 15 All Rights Reserved – Copyright by Stephanie Sanzo PTY LTD © This guide and plan is for reference and informational purposes only and is in no way intended as medical counselling or medical advice. The information contained herein should not be used to treat, diagnose or prevent any disease or medical condition without the advice of a competent medical professional. The activities, physical or otherwise, described herein for information purposes, may be too strenuous or dangerous for some people and the reader should consult a physician before engaging in them. Stephanie Sanzo PTY LTD shall have neither liability nor responsibility to any person or entity with respect to any loss, damage, or injury caused or alleged to be cause directly or indirectly by the information contained in this guide. © Stephanie Sanzo PTY LTD 2 PLAN OVERVIEW CALORIE PROGRESSION PHASE 1 PHASE 2 PHASE 3 PHASE 4 PHASE 5 WORKOUT DAYS REST DAYS STRENGTH TRAINING CARDIO 2,050 calories 1,750 calories 3-6 Lifting Workouts None 1,900 calories 1,600 calories 3-6 Lifting Workouts 2 x 20min LISS OR 2 x 10min HIIT 1,750 calories 1,500 calories 3-6 Lifting Workouts 2 x 25min LISS OR 2 x 12min HIIT 1,600 calories 1,425 calories 3-6 Lifting Workouts 4 x 30min LISS OR 4 x 15min HIIT 1,450 calories 1,350 calories 3-6 Lifting Workouts 4 x 45min LISS OR 4 x 20min HIIT (Per Week) (Per Week) (Per Week) (Per Week) (Per Week) STEPS WATER SLEEP 8,000 Per Day 2.5L Per Day 7 Hrs Per Night (8k minimum) (Minimum) (Minimum) 10,000 Per Day 2.75L Per Day 7½ Hrs Per Night (10k minimum) (Minimum) (Minimum) 12,000 Per Day 3L Per Day 8 Hrs Per Night (12k minimum) (Minimum) (Minimum) 14,000 Per Day 3.25L Per Day (Minimum) 8½ Hrs Per Night 3.5L Per Day (Minimum) 9 Hrs Per Night (Minimum) (14k minimum) 15,000 Per Day (15k minimum) (Minimum) NOTE: Exact calories will vary from the figures depending on the food choices that you select - however it shouldn't exceed any more than 100 calories above or below these figures © Stephanie Sanzo PTY LTD 3 PHASE 1 – GUIDELINES STEP 1 Start with this Phase upon beginning this plan OR choose one of the other Phases if your current calories are already lower than this plan. STEP 2 Follow this Plan for a Minimum of 1 Week (make sure to weigh yourself at the start and end of each week). STEP 3 Stick with this Phase if you LOSE MORE than 300g / 0.6lb at the end of the week. OR (PROGRESSION) LIFESTYLE GOALS Progress to PHASE 2 if you LOSE 300g / 0.6lb or LESS at the end of the week. STRENGTH TRAINING CARDIO STEPS WATER SLEEP 3-6 Lifting Workouts (Per Week) None 8,000 Per Day (8k Minimum) 2.5L Per Day (Minimum) 7 Hours Per Night (Minimum) TRAINING DAYS: Roughly 2,050 Cals REST DAYS: Roughly 1,750 Cals 136g of PROTEIN from Aminal Sources or from Vegetarian Options 20g of Carbs from VEGGIE SOURCES 75g Carbs from 20-40g of Carbs from STARCH SOURCES FRUIT SOURCES 30g Fat from FAT SOURCES NOTE: Exact calories and macros will vary from the figures depending on the food choices that you select - however it shouldn't exceed any more than 100 calories above or below these figures © Stephanie Sanzo PTY LTD 4 PHASE 1 – MEAL PLAN PROTEIN (All Weights are Cooked Weights) LEAN ANIMAL BASED OPTIONS LEAN VEGETARIAN OPTIONS 105g Chicken Breast 310g Egg Whites 115g Turkey Breast 425g Lite Tofu 340g Fat Free Greek Yoghurt 125g Lean Beef (90% or Leaner) 140g White Fish 285g Fat Free Cottage Cheese 34g Protein from Whey Protein 34g Protein from Pea Protein HIGH FAT ANIMAL BASED PROTEIN OPTIONS 135g Wild Caught Salmon 130g Lean Steak 135g Lean Lamb 4 Whole Eggs & 3 Egg Whites Don’t Add any Additional Sources of Fat if You Select a High Fat Protein Source 34g of Protein (Per Serve) MEAL 1 Upon Waking or After P/WO Meal (If You Trained in Morning) MEAL 2 1 Serve of Protein Choose 1 Option Above 1 Serve of Protein STARCH CARBS VEGGIES FRUITS Spinach Cucumbers Zucchini Celery Green Beans Capsicum Carrot Pumpkin Tomato Kale Brussel Sprouts Squash Average 5g of Carbs (p/100g) 140g Blueberries 170g Raspberries 250g Strawberries 130g Kiwi Fruit 170g Orange 120g Grapes 170g Cherries 130g Mango 150g Pineapple 90g Banana 120g White Potato 120g Sweet Potato 150g Parsnip 125g Lentils 90g White Rice 110g Brown Rice 40g Oatmeal (Raw) 40g Quinoa (Raw) 20g of Carbs (Per Serve) 25g Carbs (Per Serve) (Cooked Weights) 0R a High Fat Protein Choose 1 Option Above Choose 1 Option Above 100g of Vegetables 1 Serve of Starch Carbs Choose 2-3 Options Above Choose 1 Option Above MEAL 3 1 Serve of Protein 100g of Vegetables 1 Serve of Starch Carbs POST WORKOUT 5-15mins After Workout (ONLY ON WORKOUT DAYS) MEAL 4 (POST WORKOUT MEAL) 15-60 mins After Workout or Meal 4 on Rest Days Choose 1 Option Above SNACK TRAINING DAYS: 2,050 cals REST DAYS: 1,750 cals © Stephanie Sanzo PTY LTD 1 Serve of Fat 0R a High Fat Protein Choose 1 Option Above 1 Serve of Fat 0R a High Fat Protein Choose 1 Option Above 1 Serve of Fruit Choose 1-2 Options Above (If Accessible) Choose 1 Option Above Choose 1 Option Above Choose 2-3 Options Above 2.5g Leucine 1 Serve of Lean Protein 20g Walnuts 18g Pecan Nuts 17g Macadamia Nuts 21g Hazel Nuts 26g Almonds 31g Flaxseeds 13g Extra Virgin Olive Oil 13g Coconut / MCT Oil 13g Flax Oil 85g Avocado 16g Butter 26g Nut Butter 13g Fat (Per Serve) 1 Serve of Fat 100g of Vegetables Choose 2-3 Options Above 3-5 Hours After Previous Meal 3-5 Hours After Previous Meal FATS 100g of Vegetables Choose 2-3 Options Above 1 Serve of Fruit Choose 1-2 Options Above 1 Serve of Starch Carbs Choose 1 Option Above 200 Calories of Your Choice (Only on Workout Days) 136g of PROTEIN from Animal Sources or Vegetarian Options 20g of Carbs from VEGGIE SOURCES 20-40g of Carbs from FRUIT SOURCES 75g Carbs from STARCH CARBS 39g Fat from FAT SOURCES 5 PHASE 2 – GUIDELINES STEP 1 Progress onto this Phase after Completing Phase 1 OR Start with this Phase if your current calories are closer to this Phase. STEP 2 Follow this Plan for a Minimum of 1 Week (make sure to weigh yourself at the start and end of each week). STEP 3 Stick with this Phase if you LOSE MORE than 300g / 0.6lb at the end of the week. OR (PROGRESSION) LIFESTYLE GOALS Progress to PHASE 3 if you LOSE 300g / 0.6lb or LESS at the end of the week. STRENGTH TRAINING 3-6 Lifting Workouts (Per Week) CARDIO STEPS WATER SLEEP 2 x 20min LISS OR 2 x 10min HIIT 10,000 Per Day (10k Minimum) 2.75L Per Day (Minimum) 7½ Hours Per Night (Minimum) (Per Week) TRAINING DAYS: Roughly 1,900 Cals REST DAYS: Roughly 1,600 Cals 136g of PROTEIN from Aminal Sources or from Vegetarian Options 25g of Carbs from VEGGIE SOURCES 50g Carbs from 20-40g of Carbs from STARCH SOURCES FRUIT SOURCES 32g Fat from FAT SOURCES NOTE: Exact calories and macros will vary from the figures depending on the food choices that you select - however it shouldn't exceed any more than 100 calories above or below these figures © Stephanie Sanzo PTY LTD 6 PHASE 2 – MEAL PLAN PROTEIN (All Weights are Cooked Weights) LEAN ANIMAL BASED OPTIONS LEAN VEGETARIAN OPTIONS 105g Chicken Breast 310g Egg Whites 115g Turkey Breast 425g Lite Tofu 340g Fat Free Greek Yoghurt 125g Lean Beef (90% or Leaner) 140g White Fish 285g Fat Free Cottage Cheese 34g Protein from Whey Protein 34g Protein from Pea Protein HIGH FAT ANIMAL BASED PROTEIN OPTIONS 135g Wild Caught Salmon 130g Lean Steak 135g Lean Lamb 4 Whole Eggs & 3 Egg Whites Don’t Add any Additional Sources of Fat if You Select a High Fat Protein Source 34g of Protein (Per Serve) MEAL 1 Upon Waking or After P/WO Meal (If You Trained in Morning) MEAL 2 1 Serve of Protein Choose 1 Option Above 1 Serve of Lean Protein FRUITS Spinach Cucumbers Zucchini Celery Green Beans Capsicum Carrot Pumpkin Tomato Kale Brussel Sprouts Squash Average 5g of Carbs (p/100g) 140g Blueberries 170g Raspberries 250g Strawberries 130g Kiwi Fruit 170g Orange 120g Grapes 170g Cherries 130g Mango 150g Pineapple 90g Banana 120g White Potato 120g Sweet Potato 150g Parsnip 125g Lentils 90g White Rice 110g Brown Rice 40g Oatmeal (Raw) 40g Quinoa (Raw) 20g of Carbs (Per Serve) 25g Carbs (Per Serve) MEAL 3 1 Serve of Protein 125g of Vegetables POST WORKOUT 5-15mins After Workout (ONLY ON WORKOUT DAYS) MEAL 4 (POST WORKOUT MEAL) 15-60 mins After Workout or Meal 4 on Rest Days SNACK TRAINING DAYS: 1,900 cals REST DAYS: 1,600 cals © Stephanie Sanzo PTY LTD Choose 1 Option Above ½ Serve of Fat Choose ½ of 1 Option Above 1 Serve of Fat 0R a High Fat Protein Choose 1 Option Above 1 Serve of Fruit Choose 1-2 Options Above (If Accessible) Choose 1 Option Above 1 Serve of Starch Carbs Choose 2-3 Options Above 2.5g Leucine 1 Serve of Lean Protein 20g Walnuts 18g Pecan Nuts 17g Macadamia Nuts 21g Hazel Nuts 26g Almonds 31g Flaxseeds 13g Extra Virgin Olive Oil 13g Coconut / MCT Oil 13g Flax Oil 85g Avocado 16g Butter 26g Nut Butter 13g Fat (Per Serve) 0R a High Fat Protein Choose 1 Option Above 125g of Vegetables Choose 2-3 Options Above FATS 1 Serve of Fat 125g of Vegetables Choose 1 Option Above Choose 1 Option Above (Cooked Weights) Choose 2-3 Options Above 3-5 Hours After Previous Meal 3-5 Hours After Previous Meal STARCH CARBS VEGGIES 125g of Vegetables Choose 2-3 Options Above 1 Serve of Fruit Choose 1-2 Options Above 1 Serve of Starch Carbs Choose 1 Option Above 200 Calories of Your Choice (Only on Workout Days) 136g of PROTEIN from Animal Sources or Vegetarian Options 25g of Carbs from VEGGIE SOURCES 20-40g of Carbs from FRUIT SOURCES 50g Carbs from STARCH CARBS 32g Fat from FAT SOURCES 7 PHASE 3 – GUIDELINES STEP 1 Progress onto this Phase after Completing Phase 2 OR Start with this Phase if your current calories are closer to this Phase. STEP 2 Follow this Plan for a Minimum of 1 Week (make sure to weigh yourself at the start and end of each week). STEP 3 Stick with this Phase if you LOSE MORE than 200g / 0.6lb at the end of the week. OR (PROGRESSION) LIFESTYLE GOALS Progress to PHASE 4 if you LOSE 300g / 0.6lb or LESS at the end of the week. STRENGTH TRAINING 3-6 Lifting Workouts (Per Week) CARDIO STEPS WATER SLEEP 3 x 25min LISS OR 3 x 12min HIIT 12,000 Per Day (12k Minimum) 3L Per Day (Minimum) 8 Hours Per Night (Minimum) (Per Week) TRAINING DAYS: Roughly 1,750 Cals REST DAYS: Roughly 1,500 Cals 136g of PROTEIN from Aminal Sources or from Vegetarian Options 30g of Carbs from VEGGIE SOURCES 25g Carbs from 20-40g of Carbs from STARCH SOURCES FRUIT SOURCES 26g Fat from FAT SOURCES NOTE: Exact calories and macros will vary from the figures depending on the food choices that you select - however it shouldn't exceed any more than 100 calories above or below these figures © Stephanie Sanzo PTY LTD 8 PHASE 3 – MEAL PLAN PROTEIN (All Weights are Cooked Weights) LEAN ANIMAL BASED OPTIONS LEAN VEGETARIAN OPTIONS 105g Chicken Breast 310g Egg Whites 115g Turkey Breast 425g Lite Tofu 340g Fat Free Greek Yoghurt 125g Lean Beef (90% or Leaner) 140g White Fish 285g Fat Free Cottage Cheese 34g Protein from Whey Protein 34g Protein from Pea Protein HIGH FAT ANIMAL BASED PROTEIN OPTIONS 135g Wild Caught Salmon 130g Lean Steak 135g Lean Lamb 4 Whole Eggs & 3 Egg Whites Don’t Add any Additional Sources of Fat if You Select a High Fat Protein Source 34g of Protein (Per Serve) MEAL 1 Upon Waking or After P/WO Meal (If You Trained in Morning) MEAL 2 3-5 Hours After Previous Meal MEAL 3 3-5 Hours After Previous Meal POST WORKOUT 5-15mins After Workout (ONLY ON WORKOUT DAYS) MEAL 4 (POST WORKOUT MEAL) 15-60 mins After Workout or Meal 4 on Rest Days 1 Serve of Protein Choose 1 Option Above 1 Serve of Protein Choose 1 Option Above 1 Serve of Lean Protein Choose 1 Option Above REST DAYS: 1,500 cals © Stephanie Sanzo PTY LTD Spinach Cucumbers Zucchini Celery Green Beans Capsicum Carrot Pumpkin Tomato Kale Brussel Sprouts Squash Average 5g of Carbs (p/100g) 140g Blueberries 170g Raspberries 250g Strawberries 130g Kiwi Fruit 170g Orange 120g Grapes 170g Cherries 130g Mango 150g Pineapple 90g Banana 120g White Potato 120g Sweet Potato 150g Parsnip 125g Lentils 90g White Rice 110g Brown Rice 40g Oatmeal (Raw) 40g Quinoa (Raw) 20g of Carbs (Per Serve) 25g Carbs (Per Serve) Choose 1 Option Above (Cooked Weights) FATS 20g Walnuts 18g Pecan Nuts 17g Macadamia Nuts 21g Hazel Nuts 26g Almonds 31g Flaxseeds 13g Extra Virgin Olive Oil 13g Coconut / MCT Oil 13g Flax Oil 85g Avocado 16g Butter 26g Nut Butter 13g Fat (Per Serve) 1 Serve of Fat 150g of Vegetables 0R a High Fat Protein Choose 1 Option Above Choose 2-3 Options Above 1 Serve of Fat 150g of Vegetables 0R a High Fat Protein Choose 1 Option Above Choose 2-3 Options Above 150g of Vegetables Choose 2-3 Options Above 1 Serve of Fruit Choose 1-2 Options Above (If Accessible) SNACK TRAINING DAYS: 1,750 cals FRUITS 2.5g Leucine 1 Serve of Lean Protein STARCH CARBS VEGGIES 150g of Vegetables Choose 2-3 Options Above 1 Serve of Fruit Choose 1-2 Options Above 1 Serve of Starch Carbs Choose 1 Option Above 200 Calories of Your Choice (Only on Workout Days) 136g of PROTEIN from Animal Sources or Vegetarian Options 30g of Carbs from VEGGIE SOURCES 20-40g of Carbs from FRUIT SOURCES 25g Carbs from STARCH CARBS 26g Fat from FAT SOURCES 9 PHASE 4 – GUIDELINES STEP 1 Progress onto this Phase after Completing Phase 3 OR Start with this Phase if your current calories are closer to this Phase. STEP 2 Follow this Plan for a Minimum of 1 Week (make sure to weigh yourself at the start and end of each week). STEP 3 Stick with this Phase if you LOSE MORE than 300g / 0.6lb at the end of the week. OR (PROGRESSION) LIFESTYLE GOALS Progress to PHASE 5 if you LOSE 300g / 0.6lb or LESS at the end of the week. STRENGTH TRAINING 3-6 Lifting Workouts (Per Week) CARDIO STEPS WATER SLEEP 4 x 30min LISS OR 4 x 15min HIIT 14,000 Per Day (14k Minimum) 3.25L Per Day (Minimum) 8½ Hours Per Night (Minimum) (Per Week) TRAINING DAYS: Roughly 1,600 Cals REST DAYS: Roughly 1,425 Cals 136g of PROTEIN from Aminal Sources or from Vegetarian Options 35g of Carbs from VEGGIE SOURCES 25g Carbs from 20-40g of Carbs from STARCH SOURCES FRUIT SOURCES 13-19g Fat from FAT SOURCES NOTE: Exact calories and macros will vary from the figures depending on the food choices that you select - however it shouldn't exceed any more than 100 calories above or below these figures © Stephanie Sanzo PTY LTD 10 PHASE 4 – MEAL PLAN PROTEIN (All Weights are Cooked Weights) LEAN ANIMAL BASED OPTIONS LEAN VEGETARIAN OPTIONS 105g Chicken Breast 310g Egg Whites 115g Turkey Breast 425g Lite Tofu 340g Fat Free Greek Yoghurt 125g Lean Beef (90% or Leaner) 140g White Fish 285g Fat Free Cottage Cheese 34g Protein from Whey Protein 34g Protein from Pea Protein HIGH FAT ANIMAL BASED PROTEIN OPTIONS 135g Wild Caught Salmon 130g Lean Steak 135g Lean Lamb 4 Whole Eggs & 3 Egg Whites Don’t Add any Additional Sources of Fat if You Select a High Fat Protein Source 34g of Protein (Per Serve) MEAL 1 Upon Waking or After P/WO Meal (If You Trained in Morning) MEAL 2 3-5 Hours After Previous Meal MEAL 3 3-5 Hours After Previous Meal POST WORKOUT 5-15mins After Workout (ONLY ON WORKOUT DAYS) MEAL 4 (POST WORKOUT MEAL) 15-60 mins After Workout or Meal 4 on Rest Days 1 Serve of Protein Choose 1 Option Above 1 Serve of Lean Protein REST DAYS: 1,425 cals © Stephanie Sanzo PTY LTD Spinach Cucumbers Zucchini Celery Green Beans Capsicum Carrot Pumpkin Tomato Kale Brussel Sprouts Squash Average 5g of Carbs (p/100g) 140g Blueberries 170g Raspberries 250g Strawberries 130g Kiwi Fruit 170g Orange 120g Grapes 170g Cherries 130g Mango 150g Pineapple 90g Banana 120g White Potato 120g Sweet Potato 150g Parsnip 125g Lentils 90g White Rice 110g Brown Rice 40g Oatmeal (Raw) 40g Quinoa (Raw) 20g of Carbs (Per Serve) 25g Carbs (Per Serve) ½ Serve of Fat Choose ½ of 1 Option Above ONLY ON REST DAYS Choose 2-3 Options Above 1 Serve of Fruit 2.5g Leucine Choose 1-2 Options Above (If Accessible) Choose 1 Option Above 20g Walnuts 18g Pecan Nuts 17g Macadamia Nuts 21g Hazel Nuts 26g Almonds 31g Flaxseeds 13g Extra Virgin Olive Oil 13g Coconut / MCT Oil 13g Flax Oil 85g Avocado 16g Butter 26g Nut Butter 13g Fat (Per Serve) 0R a High Fat Protein Choose 1 Option Above 175g of Vegetables 175g of Vegetables FATS 1 Serve of Fat 175g of Vegetables 1 Serve of Lean Protein 1 Serve of Lean Protein (Cooked Weights) Choose 2-3 Options Above Choose 2-3 Options Above SNACK TRAINING DAYS: 1,600 cals FRUITS Choose 1 Option Above Choose 1 Option Above STARCH CARBS VEGGIES 175g of Vegetables Choose 2-3 Options Above 1 Serve of Fruit Choose 1-2 Options Above 1 Serve of Starch Carbs Choose 1 Option Above 150 Calories of Your Choice (Only on Workout Days) 136g of PROTEIN from Animal Sources or Vegetarian Options 35g of Carbs from VEGGIE SOURCES 20-40g of Carbs from FRUIT SOURCES 25g Carbs from STARCH CARBS 13-19g Fat from FAT SOURCES 11 PHASE 5 – GUIDELINES STEP 1 Follow this Plan for a MAXIMUM of 8 Weeks (DO NOT Restrict Calories Any Further). Make sure you continue to weigh yourself at the end of week (ideally on the same day & time). STEP 2 STEP 3 (PROGRESSION) LIFESTYLE GOALS Switch to our Reverse Diet Plan once you’re ready to rebuild your calories! You can find it here: www.stephaniesanzo.com STRENGTH TRAINING 3-6 Lifting Workouts (Per Week) CARDIO 4 x 45min LISS OR 4 x 20min HIIT (Per Week) STEPS 15,000 Per Day (15k Minimum) WATER SLEEP 3.5L Per Day (Minimum) 9 Hours Per Night (Minimum) TRAINING DAYS: Roughly 1,450 Cals REST DAYS: Roughly 1,350 Cals 136g of PROTEIN from Aminal Sources or from Vegetarian Options 40g of Carbs from VEGGIE SOURCES 20-40g of Carbs from 0-25g Carbs from STARCH SOURCES FRUIT SOURCES 13g Fat from FAT SOURCES NOTE: Exact calories and macros will vary from the figures depending on the food choices that you select - however it shouldn't exceed any more than 100 calories above or below these figures © Stephanie Sanzo PTY LTD 12 PHASE 5 – MEAL PLAN PROTEIN (All Weights are Cooked Weights) LEAN ANIMAL BASED OPTIONS LEAN VEGETARIAN OPTIONS 105g Chicken Breast 310g Egg Whites 115g Turkey Breast 425g Lite Tofu 340g Fat Free Greek Yoghurt 125g Lean Beef (90% or Leaner) 140g White Fish 285g Fat Free Cottage Cheese 34g Protein from Whey Protein 34g Protein from Pea Protein HIGH FAT ANIMAL BASED PROTEIN OPTIONS 135g Wild Caught Salmon 130g Lean Steak 135g Lean Lamb 4 Whole Eggs & 3 Egg Whites Don’t Add any Additional Sources of Fat if You Select a High Fat Protein Source 34g of Protein (Per Serve) MEAL 1 Upon Waking or After P/WO Meal (If You Trained in Morning) MEAL 2 3-5 Hours After Previous Meal MEAL 3 3-5 Hours After Previous Meal POST WORKOUT / SNACK 5-15mins After Workout OR Have at Anytime on Rest Days MEAL 4 (POST WORKOUT MEAL) 15-60 mins After Workout or Meal 4 on Rest Days 1 Serve of Protein Choose 1 Option Above 1 Serve of Lean Protein Choose 1 Option Above 1 Serve of Lean Protein Choose 1 Option Above REST DAYS: 1,350 cals © Stephanie Sanzo PTY LTD Spinach Cucumbers Zucchini Celery Green Beans Capsicum Carrot Pumpkin Tomato Kale Brussel Sprouts Squash Average 5g of Carbs (p/100g) 140g Blueberries 170g Raspberries 250g Strawberries 130g Kiwi Fruit 170g Orange 120g Grapes 170g Cherries 130g Mango 150g Pineapple 90g Banana 120g White Potato 120g Sweet Potato 150g Parsnip 125g Lentils 90g White Rice 110g Brown Rice 40g Oatmeal (Raw) 40g Quinoa (Raw) 20g of Carbs (Per Serve) 25g Carbs (Per Serve) FATS 20g Walnuts 18g Pecan Nuts 17g Macadamia Nuts 21g Hazel Nuts 26g Almonds 31g Flaxseeds 13g Extra Virgin Olive Oil 13g Coconut / MCT Oil 13g Flax Oil 85g Avocado 16g Butter 26g Nut Butter 13g Fat (Per Serve) 1 Serve of Fat 200g of Vegetables 0R a High Fat Protein Choose 1 Option Above 200g of Vegetables Choose 2-3 Options Above 200g of Vegetables Choose 2-3 Options Above 1 Serve of Fruit (If Accessible) Choose 1 Option Above (Cooked Weights) Choose 2-3 Options Above Choose 1-2 Options Above ONLY ON WORKOUT DAYS SNACK TRAINING DAYS: 1,450 cals FRUITS 2.5g Leucine 1 Serve of Lean Protein STARCH CARBS VEGGIES 200g of Vegetables Choose 2-3 Options Above 1 Serve of Fruit Choose 1-2 Options Above 1 Serve of Starch Carbs Choose 1 Option Above ONLY ON WORKOUT DAYS No Other Snack at this Stage of the Plan 136g of PROTEIN from Animal Sources or Vegetarian Options 40g of Carbs from VEGGIE SOURCES 20-40g of Carbs from FRUIT SOURCES 0-25g Carbs from STARCH CARBS 13g Fat from FAT SOURCES 13 FINAL WORDS FROM STEPH Thanks again for purchasing this nutrition plan and I really hope it serves you well! Please stay in contact with me using any of these Social Channels: INSTAGRAM FACEBOOK YOUTUBE TIKTOK I would LOVE to hear about your results and see your before and after pictures from this plan if you feel comfortable to share them! XX BONUS: MEAL PLAN EXAMPLE We thought it might be helpful to finish with an EXAMPLE (on the next page) of what a full meal plan might look like once you select your foods. Please note that you DO NOT have to use the foods listed in this example. (This is only for demonstration purposes). Feel free to add additional foods that aren’t listed on this example. *Provided that they meet the macronutrient requirements and don’t cause any stomach upset* © Stephanie Sanzo PTY LTD 14 EXAMPLE MEAL PLAN PROTEIN (All Weights are Cooked Weights) LEAN ANIMAL BASED OPTIONS LEAN VEGETARIAN OPTIONS 105g Chicken Breast 310g Egg Whites 115g Turkey Breast 425g Lite Tofu 340g Fat Free Greek Yoghurt 125g Lean Beef (90% or Leaner) 140g White Fish 285g Fat Free Cottage Cheese 34g Protein from Whey Protein 34g Protein from Pea Protein HIGH FAT ANIMAL BASED PROTEIN OPTIONS 135g Wild Caught Salmon 130g Lean Steak 135g Lean Lamb 4 Whole Eggs & 3 Egg Whites Don’t Add any Additional Sources of Fat if You Select a High Fat Protein Source 34g of Protein (Per Serve) MEAL 1 1 Serve of Protein Upon Waking or After P/WO Meal (If You Trained in Morning) 4 Whole Eggs & 3 Egg Whites MEAL 2 1 Serve of Protein 140g White Fish (Cooked) 3-5 Hours After Previous Meal MEAL 3 1 Serve of Lean Protein 125g Lean Beef (Cooked) 3-5 Hours After Previous Meal POST WORKOUT FRUITS Spinach Cucumbers Zucchini Celery Green Beans Capsicum Carrot Pumpkin Tomato Kale Brussel Sprouts Squash Average 5g of Carbs (p/100g) 140g Blueberries 170g Raspberries 250g Strawberries 130g Kiwi Fruit 170g Orange 120g Grapes 170g Cherries 130g Mango 150g Pineapple 90g Banana 120g White Potato 120g Sweet Potato 150g Parsnip 125g Lentils 90g White Rice 110g Brown Rice 40g Oatmeal (Raw) 40g Quinoa (Raw) 20g of Carbs (Per Serve) 25g Carbs (Per Serve) MEAL 4 0R a High Fat Protein (Fat Comes from Eggs) 150g of Vegetables ½ Serve of Fat 42g Avocado 100g Green Beans + 75g Carrot ONLY ON REST DAYS 150g of Vegetables 75g Spinach + 100g Capcicum 90g Banana 105g Chicken Breast (Cooked) SNACK 20g Walnuts 18g Pecan Nuts 17g Macadamia Nuts 21g Hazel Nuts 26g Almonds 31g Flaxseeds 13g Extra Virgin Olive Oil 13g Coconut / MCT Oil 13g Flax Oil 85g Avocado 16g Butter 26g Nut Butter 13g Fat (Per Serve) 1 Serve of Fruit 1 Serve of Lean Protein 15-60 mins After Workout or Meal 4 on Rest Days FATS 1 Serve of Fat 150g of Vegetables EAA Supplement (POST WORKOUT MEAL) (Cooked Weights) 75g Spinach + 100g Tomato 2.5g Leucine 5-15mins After Workout (ONLY ON WORKOUT DAYS) STARCH CARBS VEGGIES 150g of Vegetables 75g Zucchini + 100g Pumpkin 1 Serve of Fruit 70g Blueberries + 65g Kiwi Fruit 1 Serve of Starch Carbs 120g Sweet Potato (Cooked) 150 Calories of Your Choice (Only on Workout Days) - 25g Dark Chocolate TRAINING DAYS: 1,593 cals 154g PROTEIN © Stephanie Sanzo PTY LTD 117g CARBS REST DAYS: 1,429 cals 57g FATS 152g PROTEIN 88g CARBS 52g FATS 15