mastering
the basics
of nutriton
NUTRITIONAL
FUNDAMENTALS &
MACRO FRIENDLY
RECIPES
About Me
I started my fitness journey like
many other women, with an insatiable
desire to improve myself, but without
much knowledge of how to go about
it. For a few years I was employing
ineffective, detrimental training and
nutrition strategies, but gradually this
changed. After several years in the
fitness industry as a coach and athlete
I can now look back and see where
some of my methods were potentially
harmful in the pursuit of my goals.
Today I am just as passionate about
self improvement, but I am also driven
to help other women all over the world
achieve their goals the smart way, and
not at the expense of their health and
happiness.
I personally follow a flexible dieting
strategy that allows me to enjoy foods
that support my health and my goals the
majority of the time, with some room
for more indulgent foods every now
and then. I no longer feel guilty or beat
myself up if I have something that I used to consider ‘bad’ and this strategy has seen me compete as
a powerlifter, athlete and even helped me achieve my World Bikini Champion title. I have passed my
knowledge and experience, with the support of my LSF team, on to thousands of girls from all over the
world and all walks of life. And it is one of my greatest joys watching them transform their lives both
mentally and physically.
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About LSF
As a coach, my core beliefs revolve
around mindset, consistency, and discipline.
With the correct training & nutrition, I was
able to transform my shape. If I can do it,
you can too!! Over the past few years, I have
helped thousands of women discover their
inner strength and transform their lives. I
do not sell unsustainable programs that get
you shredded fast, rather, I preach the value
of lifestyle change, empowerment through
education and movement, and creating
healthy habits that will last you a lifetime.
At Lauren Simpson Fitness we believe that
knowledge is power. You can find a coach
that will write you a meal plan and put you
through workouts, however this will leave
you with little to no actual health and fitness
knowledge once your partnership has ended.
This is why I ceaselessly research, work with
knowledgeable coaches in the industry and
have a team of experts in my corner. So that
I can learn from each of these and translate
the information to my clients in a way that
they can implement into their lives!
I wanted to create something with LSF that
uplifts each and every one of my clients.
By teaching you the reasoning behind my
programming and meal plans you are able
to make confident choices in regards to
your workouts and eating without needing
a coach for the rest of your life. Throughout
my programs and challenges my clients
can see how their training, nutrition and
even mindset changes, they receive tips that
may clear up industry myths or talk about
a highly requested topic, and they have a
Facebook community where they share all
of the knowledge that they have gained from
working with me!
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Introduction to this eBook Series
This is the first in a series of eBooks I will be releasing, with the ambition
of providing resources that will take you from scratch through to a functional yet
comprehensive understanding of nutrition and training. The excess of information
available on these topics, from unlimited sources, can lead to so much overwhelm and
confusion! Many will try to convince you with genuine passion and belief, that their
approach is the optimum method, but in reality the best approach, when it comes to
training and nutrition, is the one that combines validated methods with strategies that
suit your body, values and lifestyle! The methods you employ should align with your
goals, your personality and your physiology. But without a basic understanding of the
core concepts in these areas, it can take endless trial and error to get to a method that
works.
I want to cut through the noise with this series, and provide you with easy to follow,
clear and practical educational content that will enable you to make the best choices
for your health and your progress. In this first eBook, Mastering the Basics of
Nutrition, I will take you through the fundamental aspects of nutrition, and provide you
with the tools to start taking steps towards identifying the approach to diet that gets
you results.
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Contents
Chapter 1
It all starts with diet
6
Chapter 2
Navigating MyFitnessPal
19
Chapter 3
Myths Busted
26
Chapter 4
Bulk Meal Prep Recipes
29
Chapter 5
LSF Babe Recipes
35
Appendix
60
Chapter 1
It All Starts With Diet...
It All Starts With Diet...
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“
Chapter 1
We’ve all heard the saying ‘you can’t pour from an empty cup’ and sadly, this
concept fits perfectly when working towards health and fitness goals; if you do not
fuel your body appropriately, your body will not be able to perform the tasks required
to reach these goals. Good nutrition is the foundation that strong, healthy, and happy
bodies are built upon. When you think about it, the foods we eat literally get broken
down and rebuilt into the very cells that make up our bodies, contemplate that for a
second...
There are two overarching concepts about nutrition that make it so challenging to
master:
1. We cannot survive without food, however food can sometimes be the very
thing that hinders our health.
2. Nutrition strategies and information can only be effective when applied in the
context of the individual - i.e. what works for me may not work for you!
There is an overwhelming amount of nutrition information and advice available at
the touch of a button, but we are not robots, we are different, we have unique genetic
makeup, different body compositions, different energy needs, different training
demands, different goals, different states of health, so we need to remember that the
nutrition strategies we use have to suit us as individuals. This is why optimising your
diet is challenging and requires time and patience!
So the question is, where do we begin?
There are a number of different strategies and approaches that can be incorporated
into your lifestyle to help you achieve your goals, but in terms of improving your body
composition, there are 5 key concepts that you have at your disposal to help you
optimise your diet:
Highest priority = Energy Balance
Number 2 = Macronutrients
Number 3 = Micronutrients
Number 4 = Nutrient timing
Lowest Priority = Supplements
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Understanding Energy Balance
It takes energy to sustain life, that energy is measured in Calories, which the majority of
people hear about from a very early age. A ‘Calorie’ itself is actually a unit of measure, specifically
the amount of energy required to raise 1 gram of water by 1 degree Celsius. This can seem to be
an abstract concept when put into the context of food, exercise, and our bodies, but in practical
terms, it allows us to measure and compare the things we consume as well as the energy it takes
to keep our bodies going.
Whether you are;
• Consuming fewer calories than you burn - AKA CALORIE DEFICIT
• Consuming the same amount of calories you burn - AKA MAINTENANCE CALORIE
• Or consuming more calories than your burn - AKA CALORIE SURPLUS
will have a strong influence on the following factors:
• Body composition - most specifically body fat, lean muscle mass, even skeletal bone mass
• Energy levels - your ability to move through the day with the energy you need to tackle tasks
• Immunity and state of health
• Recovery and injury prevention
• Brain function, mental strength
Total Daily Energy Expenditure
Your Total Daily Energy Expenditure (TDEE) is the sum of:
• Your Basal Metabolic Rate (BMR) refers to the amount of calories you burn just by being alive.
Our body needs fuel to function, even if we weren’t to leave bed for the day. This is going to be
affected by your age, height and weight and state of health. Generally speaking, the less we
weigh and the less muscle we have, the less energy we will need to stay alive (or the lower your
BMR will be).
• Your Physical Activity. This includes all planned exercise, for example your LSF workouts.
• Non-Exercise Activity Thermogenesis (NEAT). This includes any daily activities like walking,
talking, grocery shopping, cleaning and anything else that has your body moving excluding
planned exercise. Your NEAT levels are generally going to be lower while in a calorie deficit
(especially if it is extreme) as we will subconsciously move less due to lower energy.
• Thermic Effect of Eating is basically the energy your body uses to digest the food that you
consume. A good thing to note is that protein takes the most energy to break down and digest,
which is just another reason why we should have adequate protein in our diet!
This may sound like a lot to figure out, however by entering your information into
https://tdeecalculator.net/ you will receive an estimate of your TDEE. These are an estimation of
your body’s daily calorie needs, also known as ‘maintenance calories’, which means that you will
maintain your weight if you eat them consistently and your energy output does not change.
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Weight Loss Calories
To lose weight we need to be in a calorie deficit, which just means to eat less than your
TDEE. I recommend a 10-20% deficit as this is going to be sustainable and keeps your energy
levels high while still losing fat. It is important to note that over time your TDEE change as your
body composition changes, as well as due to increased time in a calorie deficit. For this reason,
it is recommended to re-calculate your energy requirements as you progress and your physique
changes. As a guide, checking your energy requirements every four weeks, whilst in a calorie
deficit is a good place to start, this can help to avoid any plateaus in progress.
Muscle Gain Calories
To gain weight and build muscle we need to be in a calorie surplus, which means eating
more than your TDEE. I once again recommend a conservative surplus of 10-20% to minimise fat
gain. For example, if my TDEE was 1900 calories and I wanted to gain muscle, I could add 20%
and reach 2280 calories, which are now my daily calories. As with a weight loss goal, it is still
necessary to adjust your energy intake to match your goal and your energy requirements as you
progress. Hence you should also re-calculate your energy requirements approximately every 4
weeks. You can still build muscle in calorie deficit, but it may be at a much slower rate. Again, this
is dependent on the person and their training history.
Do I Cut or Build?
As a general rule for females if you are more than 5 kilograms over your desired
bodyweight, or over 25% body fat then it may be a good idea to cut first. Your body is more
susceptible to building muscle the leaner you are, and you will be more likely to tell the difference
between muscle and body fat, as well as track progress, if you are starting from a leaner place.
If you are happy with your body weight and body fat percentage, then bulking first is a great idea.
You will be able to build your maintenance calories up while gaining muscle and getting stronger,
putting you in a great position if you do decide to cut later down the track. Keep in mind that you
will most likely gain a small amount of body fat while ‘bulking’, even with a conservative surplus,
however, there is nothing wrong with that and it is all a part of the process!
Whether you decide to cut or bulk, you should be focusing your training on building your muscular
strength and endurance.
Macronutrient Breakdown
Once you have determined your daily calories in relation to your goals, it is time to break
this down into your daily macronutrients. The three macronutrients are:
Protein - which has 4 calories per gram.
If you were to eat 10 grams of protein x 4 = 40 calories.
Carbohydrates - which also have 4 calories per gram.
Fats - which have 9 calories per gram.
If you were to eat 10 grams of fats x 9 = 90 calories.
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Protein
Protein is often the foundation upon which a healthy diet is built. In terms of its role in the
body, it isn’t necessarily more important than carbs or fats, but in terms of staying strong, lean
and healthy, getting adequate protein in your diet is imperative. This is because proteins main
job is to provide the building blocks for the growth and maintenance of all body tissues; muscles,
skin, organs, ligaments, tendons, and much more. Protein is also important in immune function,
enzymatic reactions, chemical messaging, transport and storage of smaller molecules, helps
regulate pH, and it can even provide the body with energy (when fats and carbs are not available). The reason protein plays such a key role in a healthy diet isn’t just because it helps to grow
and maintain muscle mass, protein also helps keep us feeling ‘satiated’ or feeling fuller for longer.
Some high quality sources of protein include:
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•
•
•
•
Whey Protein
80g protein per 100g serve
Lean Beef
36g protein per 100g serve
Chicken Breast
33g protein per 100g serve
Tuna Steak
32g protein per 100g serve
Smoked Salmon
20g per 100g serve
•
•
•
•
Tofu
17g per 100g serve
Eggs
12.5g per 100g serve
Chickpeas
9g per 100g serve
Lentils
9g per 100g serve
In terms of daily protein recommendations, there is no ‘one size fits all’ number, however
as a guide it is recommended we consume 1.6-2.2g of protein per kg of body weight, or alternatively if you know your body fat levels you can use the following method:
2-3 grams of protein per kg of lean body mass. For a 60kg person, this would be between 90 and
130 grams of protein per day. As you will see throughout this guide, it is important to use these
recommendations as a starting point to build from as your experience in tracking progresses.
Different people, with different body compositions, lifestyle and genetics will need completely
individual amounts.
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Fats
Most people already know that fat is the major storage form of energy within the body,
however the body relies on fat for more than just energy. Fat plays a key role in vitamin transport
throughout the body, provides structure and strength for our cells, promotes artery function and
health, and aids brain health and functioning. It is also essential for healthy hormone levels, is involved in signalling throughout the body and provides insulation and protection for cells, organs
and the body as a whole.
There are four different types of fats in foods, that are grouped based on their chemical structure. Due to these differences in chemical structure they are broken down and used in the body
in different ways.
Unsaturated Fats
Mostly come from plant and fish sources and are
associated with heart health benefits
• Polyunsaturated Fats: salmon, tuna (and other
oily fish), flaxseeds, walnuts, soybean, sunflower
oil.
• Monounsaturated Fats: avocados, olive oil, canola
oil, peanut oil, almonds, hazelnuts, pecans.
Saturated Fats
The consumption of saturated fats has been widely
debated as, similar to trans fats, they appear to
increase LDL (aka ‘bad’) cholesterol. Predominantly
found in foods such as red meat, butter, whole milk,
eggs, palm oil, coconut oil, skin from meat.
Trans Fats
Technically an unsaturated fat, however this
behaves like saturated fat in the body, and has been
linked with negative impacts on cholesterol levels.
Found in processed foods such as cakes, biscuits,
pastries and deep fried foods. These should be
avoided due to their relationship with cholesterol.
In relation to health, at this stage it is recommended that fats make up around 15-30% of
total daily calories, with the majority of which coming from poly and monounsaturated fats. As
you may know, there are some diets that incorporate a much higher percentage of fat, e.g. keto,
so if you are considering taking this approach it is important to consider your heart health risks,
and consult your doctor before making such a drastic change to your diet. In a nutshell, in terms
of results, the different types of fats carry the same amount of calories (9 calories per gram),
however in terms of health, it may be beneficial to limit saturated fat and to get the majority of
your calories from fat in the form of unsaturated fats.
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Carbohydrates
Carbohydrates, or ‘carbs’ are found in fruit, vegetables, breads, grains products, sugar and
sugar-based products. The body uses carbohydrates as its preferred source of energy, both as it
is metabolised, as well in its storage form in the muscles and liver. When adequate carbohydrate
isn’t present in the diet, the body is forced to use fat as a fuel source, and then protein, and it is
for this reason that the consumption of carbs and fats can assist in the maintenance of muscle
mass. Carbs also provide the body with fiber, which is essential for healthy digestion, and they
can have a dramatic impact on heart health and blood sugar levels.
Some high quality sources of carbohydrates
include:
•
•
•
•
Oats
64g per 100g serve
Wholegrain Bread
41g per 100g serve
Brown Rice
23g per 100g serve
Banana
23g per 100g serve
•
•
•
•
Sweet Potato
21g per 100g serve
Quinoa
21g per 100g serve
Apple
14g per 100g serve
Orange
12g per 100g serve
As the primary job of carbs in the body is to provide energy, each person’s activity levels
will have a significant influence on their daily carbohydrate needs; imagine the difference in energy needs of an endurance athlete versus a person that works a desk job and goes to the gym
a few times a week. This means it is very difficult to provide a recommendation, however it does
tend to mean that the more active you are, the more carbs should be dedicated to your daily
macro split.
What many people don’t realise is that you tend to get a mixture of macronutrients in the foods
you eat, for example in a serve of whey protein you get more than just protein, you will also get a
few grams of carbs and fats (this varies from brand to brand of course). Or in a serve of oats you
could get 4.5g protein along with 29g of carbs (and just 1g of fat). It’s important to keep this in
mind when you are choosing and tracking your foods, especially if you are not using an app, as
those smaller amounts of macronutrients add up and can help to contribute to a well-balanced
diet.
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Alcohol
Alcohol contains 7 calories per gram, however it provides us with zero micronutrient value
and it tends to make us feel unwell and lethargic. While enjoying an alcoholic beverage on a special occasion or while on holiday is perfectly fine, making it a habit to drink in excess every weekend could be detrimental to your health and goals.
The main reasons why those with physique, sporting or athletic goals tend to steer clear of alcohol isn’t just because of the calories. When we drink, especially if it’s more than one or two, the
behaviours that follow often don’t align with achieving your goals. Drinking tends to lead to poor
food choices, impaired hydration, impaired sleep and reduced sleep quality, and often leads to
poor food choices and inactivity (skipped training session) the next day or even days! When you do decide to consume alcohol, remember that it does have a caloric value so it is a
good idea to track it. The alcohol itself will have calories, as well as what it is mixed with. So if
you are having a cocktail, keep in mind that all of the ingredients are going to add up! Try sticking to one cocktail and then opting for options like a vodka and diet soda to keep calories to a
minimum, if you do choose to consume more than one drink. And aim to finish drinking earlier, in
order to allow your body to metabolise it before bedtime so you can get a good night’s sleep.
How Much of Each Macro?
If you are new to tracking and looking for where to start, you can begin with a macronutrient
breakdown of 30% Protein, 40% Carbohydrates and 30% Fats. From here you would divide your
calories up by the above percentages and then calculate the total grams from each macronutrient.
Another method to determine macro ratios is to calculate your protein needs first (based on the
above recommendations), then allocate 20-30% of your daily calories to fats, and then allocate the
remainder to carbohydrates.
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Please remember that this is a starting point, from which you will build as your knowledge and
experience progresses. Each of us has a unique makeup as well as unique daily demands on our
mind and body and completely individual lifestyles. This could mean it takes a little trial and error
to find the calorie level and macro split that suits you and gets you the results you’re working
towards.
Let’s say that LSF babe Bec wants to find her maintenance calories. She enters all of her details
into the TDEE calculator, and discovers that to maintain her weight (which she would like to do)
she needs to eat 2280 calories each day.
If she was to use the percentage method, her calories would look like this:
2280 Calories
I would get...
Protein
Carbohydrate
Fat
684 Calories
912 Calories
684 Calories
To find the grams for each macronutrient:
684 ÷ 4 = 171g of Protein
912 ÷ 4 = 228g of Carbohydrates
684 ÷ 9 = 76g of Fats
Now this is what Bec would do if she wanted to work out her macronutrients
based off her recommended protein and fat intake. Note that her body weight is
60kg:
60 (her bodyweight) x 1.6 = 96g of Protein
96 x 4 = 384 calories from Protein
25% of 2280 = 570 Calories from Fats
684 Calories
570 ÷ 9 = 63g of Fats
Which Leaves 1326 Calories for Carbohydrates.
1326 ÷ 4 = 331 grams of Carbohydrates.
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Please note that this may not be
the optimal macronutrient breakdown
for everyone. Some people find that
they have more energy and their body
responds very well when they have a
slightly higher fat and lower carbohydrate
intake and vice versa. It is important
to listen to your body and adjust
accordingly, and patiently see how your
body responds to these adjustments.
Just remember that each macronutrient
plays an important role in the body and
it takes time and consistency to find the
optimum ratio for you.
Micronutrients
Micronutrients refers to vitamins and minerals that your body needs to function. These
calorie free chemicals play a role in almost every process within the body...
•
•
•
•
•
•
•
•
•
•
•
•
Immune Function
Energy Production
Red Blood Cell Creation
Blood Pressure Regulation
Electrolyte Balance
Hydration and Fluid Balance
Digestion
Provide Oxygen to Muscles
Muscle Growth
Formation of Connective
Tissue
Wound Healing
Cholesterol Metabolism
•
•
•
•
•
•
•
•
•
Thyroid Function and
Regulation
Reproductive Health
Hormone Creation and
Regulation
Brain Function
Nervous System Function
Creation of Collagen
Creation of
Neurotransmitters
(Cell Signals)
Vision
Organ Function
•
•
•
•
•
•
•
•
Calcium Absorption
Bone Strength and
Development
Antioxidants
Muscle Function and
Contraction
Enzymatic Reactions
Fat Metabolism
Fatty Acid Synthesis
Release of Stored
Carbohydrates
Micronutrient intake can influence whether we flail or thrive!
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Micronutrients
The reason they are referred to as MICRO-nutrients is because the body needs them in much
smaller amounts than macros. Just like macros, we need to obtain micronutrients in some form
or another from the foods we eat, this is why variety is the spice of life! There is no one food that
provides us with all of the micronutrients we need in the amounts required to keep us healthy. This is
one of the reasons that humans evolved to be able to enjoy such a wide variety of foods, from plants,
animals, and even the earth itself.
When we consume plant or animal foods we are getting access to the vitamins they provide as well
as the minerals they have absorbed from the soil or water. Our bodies are only able to store some of
these micronutrients, these are known as ‘fat-soluble vitamins’ (as they are stored in fatty tissue as
well as the liver), which can often mean we don’t need to consume this form as regularly. Some are
known as ‘water-soluble vitamins’ which are not stored by our bodies and are flushed out in urine
when we consume more than we need. Because they are not stored in the body, we need a constant
intake.
Fat Soluble Vitamins
Vitamin A
Vitamin E
Vitamin D
Vitamin K
Water Soluble Vitamins
Vitamin B1 (Thiamin)
Vitamin B2 (Riboflavin)
Vitamin B3 (Niacin)
Vitamin B5 (Pantothenic Acid)
Vitamin B6 (Pyridoxine)
Vitamin B7 (Biotin)
Vitamiin B9 (Folate)
Vitamin B12 (Cobalamin)
Vitamin C (Ascorbic Acid)
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As for minerals, these are grouped by the amount our body needs.
Trace Minerals
Macrominerals
Our body needs larger amounts of these
minerals.
Our body needs smaller amounts of these
minerals.
Calcium
Iron
Phosphorus
Manganese
Magnesium
Copper
Sodium (aka Salt)
Iodine
Chloride
Fluoride
Potassium
Selenium
Sulfur
Deficiencies
Because almost every process within the body relies on the presence of micronutrients,
if they aren’t consumed in the amount required or if there are issues with the absorption or use
of the micronutrients that are consumed, there can be mild to severe health and performance
consequences. If you are a generally healthy person and consuming a wide variety of nutrient
dense foods, you need not be concerned. However there are times when we can be at risk of
nutrient deficiencies:
•
•
•
When whole food groups are removed from the diet, such as dairy, gluten, animal products,
fruit, carbs etc.
When we are ill or injured our nutrient needs can increase and our appetite may at the same
time be diminished or suppressed.
In certain health conditions or in relation to lifestyle habits (such as chronic excessive alcohol
consumption) our body may not be able to make the most of the nutrients we are consuming.
There are countless warning signs of nutrient deficiency, such as tiredness, lethargy, changes to
bowel movements, pale skin, low mood, menstrual irregularities, hair loss, impaired breathing, joint
tingling and/ or numbness. Because of the plethora of potential symptoms and the fact that many
serious health conditions share these signs and symptoms, if you experience any of these get
in touch with your GP or preferred health care professional so blood work can be performed. As
each micronutrient often plays multiple roles in the body, and several tend to work within the same
areas it can be difficult to determine what is the issue without blood tests. 17
Using Micronutrients to Optimize Health and Performance
Getting enough micronutrients is a key component in normal healthy functioning, however
many of us are looking to optimise our health and performance, and there may be ways to use
micronutrients to help. There have been countless studies over the years investigating ways we
can use vitamins and minerals to try to get one step ahead. It can, however, be very challenging
to single out key nutrients and their exact impacts, as when it comes to food and nutrients there
are innumerable variables that influence the performance outcomes of humans.
This is the reason there are so many varied opinions on the influence of micronutrients, ideal
dosages and whether supplementation is beneficial or not. As each of us have completely unique
genetic makeup, training history, health history, lifestyles and so much more, it is difficult to
say what the optimum intake is for each micronutrient for each of us. This does not mean that
increasing intake of certain micronutrients won’t be of benefit, it simply means we need to understand that there is no one size fits all answer and if we do choose to supplement, we need to
remain open minded about the outcomes.
Toxicity
While toxicity is less common than deficiency when it comes to micronutrients, the main
cause tends to be supplementation. Some vitamins and minerals are harmless when consumed
in excess, while overconsumption of others may lead to serious complications or health risks.
We know that it is very difficult to ‘overdose’ on micronutrients when obtaining them through a
balanced diet, so food is always the most highly recommended source.
However there may be times when you are medically recommended to supplement and in this
case take care to discuss the upper limits of supplementation with your doctor or medical care
provider. It is also beneficial to discuss the bioavailability of different forms of the supplement,
avoid high doses, and start your supplementation conservatively and work the dose up slowly,
under the supervision of your doctor or medical professional.
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Chapter 2
navigating myfitnesspal
navigating myfitnesspal
“
“
Chapter 2
MyFitnessPal is a calorie tracking app that is very useful for anyone who practices
flexible dieting or tracks their macronutrients and calories. Although the app can seem
intimidating for anyone who hasn’t used it before, I promise that it is quite simple to
use. Once you understand the basics of using MyFitnessPal, entering your food for the
day is really quite simple and time-effective. It takes 10 minutes to log all of your food
in the morning and ensures that you are set-up and organised for the day!
signing up and setting goals
After downloading the app to your
phone, the first thing you will need to do
is sign up for free. You can choose the
premium version with additional features for
a small fee, however you can do everything
necessary with the standard version.
The app will prompt you to enter your
weight, height and other details so that it
has an idea of how many calories you need
per day.
Please take note that these suggested
nutrition goals are usually inaccurate and I
recommend you change these (I am about
to tell you how!) to either your calories
provided by Lauren Simpson Fitness or use
tdeecalculator.net.
20
signing up and setting goals
The landing page after you have entered in
all of this information tells you your daily
summary, which we are about to change.
By going to the ‘goals’ page you
can customise your calories and
macronutrients.
Enter in the calorie goal that has been set
by your Lauren Simpson Fitness program
(or from the TDEE calculator) and adjust the
macronutrient percentages accordingly.
Your daily goals are now far more accurate.
entering your food
The ‘diary’ page shows your meals for the day. These meals can be re-named in the
settings page if you would prefer to number your meals (for example Meal 1, Meal 2 etc). When
adding ingredients and items to your day it is important to note that MyFitnessPal has a
user-generated database. This means that when searching for food, the results that appear have
all been entered by other users. The consequence of this is a high number of discrepancies with
macronutrients and calories. Any items that include a green check next to the name means that
this item has been crosschecked and is, therefore, more likely to be an accurate entry. I would
also recommend using the ‘scan barcode’ feature. After pressing ‘add food’ you can choose the
barcode option to scan the barcode from your packaging, which will not only save time but also
ensures you choose the correct brand. It is still a good idea to cross-check this MyFitnessPal
information with the actual packaging.
The most accurate way to log your food is by weight. Weighing your food and logging grams
and millilitres is far more accurate than by tablespoon or cups etc that can be measured slightly
differently every time. You can change this with most foods in the database by pressing ‘serving
size’ after selecting your ingredient and changing from cups or spoons to grams or millilitres.
21
Individual ingredients
There are a number of ways that you can add your
meals for the day, a basic one being adding each
ingredient. For example, if you were having a piece of
avocado toast you would add:
•
•
1 piece of bread (choose sourdough or rye etc
based on what you are using)
30g of avocado (use grams over ‘half an
avocado’ as they differ in size)
If you need to delete a food from your diary, just
swipe left on the entry and choose to delete. You
can now see each ingredient in your meal, the
macronutrient breakdown and total calories. The
app also shows your remaining calories for the day!
creating a meal
If you eat this meal frequently, you can ‘create a
meal’ to save time when logging it in. You are able
to add each ingredient to the meal and save it, so
next time you wish to log it in, just press on ‘meals’
and choose ‘avocado toast’ (or whatever you have
named it).
22
creating a recipe
When batch cooking your meals, you can also
create a recipe. Just choose ‘create a recipe’ and
follow the prompts. It will ask you for a title and how
many servings the recipe makes. For example, if you
are making a batch of protein balls, you could title
them ‘Protein Balls’, and ‘12 servings’ (if the recipe
makes 12 balls). You then add each ingredient in the
quantity of the entire batch and press next.
Before MyFitnessPal saves your recipe it will show
you the calories and macronutrient breakdown of
your recipe for each serving. Once you have saved
this recipe, you are able to log it in one protein ball at
a time! If you are eating more than one for a snack,
just adjust the number of servings as you log it in.
creating a food
If you find that the food you are trying
to log does not exist in the MyFitnessPal
database, you can add it in. This can happen
if you are using a new brand or product. By
pressing ‘create a food’ you can enter the
brand name, description, serving size and
number of servings per package.
From here you need to enter the calories, fats,
carbohydrates and protein quantity as per
your packaging. If you would like to add things
like fiber, sugar and other micronutrients
then you may. This food is now saved in the
database and is also accessible via ‘my foods’
if you need it again.
23
tools
By scrolling to the bottom of your diary
page and pressing ‘nutrition’ you are able to see
a breakdown of macronutrients for your day. This
also allows you to track your total fiber, sodium,
and other minerals. Once again, please keep
in mind that a number of users will not bother
entering these in when adding foods to the
database so they are not likely to be accurate.
MyFitnessPal gives you the option to add your
exercise to the diary, which I do not recommend.
Your daily calories are already determined by
the total energy expenditure (including exercise)
you manually entered previously, so by adding
exercise, you will be eating those calories again.
do I need to track everything?
How strictly you track your food
will be dependant on your goals. When
I am prepping for a competition I track
everything including my vegetables.
If you are not following such a strict
regime, you can be a little bit more
relaxed.
For example instead of weighing your
green vegetables you can just log in ‘1
cup’ as an estimate. Ingredients like
your proteins, carbohydrate sources
and fats are far more calorie dense than
vegetables so I recommend weighing
them as often as you can to ensure
accuracy.
24
Dining Out
You will find that a large number of franchise and chain restaurants have their calories and
macronutrients online, or other users have entered them into the MyFitnessPal database. This
makes tracking the food that you eat out so easy! If the meal you ordered isn’t already in the
database but the information is online, you can add it in yourself by ‘creating a meal’. Obviously,
each serving size is likely to differ slightly
so the information isn’t always going
to be 100%, but it is still better than not
tracking it at all.
If there is no information online or in the
MyFitnessPal database for the restaurant
that you are going to, you are still able
to estimate the calories. The more you
track your food, the better eye you will
have for portion sizes. Break the meal
down into each ingredient and track
them individually, and overestimating the
quantities is your safe option.
Although this information can feel
overwhelming, I promise that once you
sign up and start logging in your food it
becomes so much easier and simple to
navigate. Soon enough MyFitnessPal will
be like second nature to you!
Throughout the process of tracking
calories and macros, it is important to
remember that we can never know the
exact nutritional content of the foods we
are consuming. The data that is listed
on labels, websites and in literature is
determined using assumptions and
scientific formulae, meaning we are
working with scientifically derived
estimations.
The best approach you can take is to track in order to gain knowledge of the nutritional value of
foods, an understanding of portion sizes and an idea of how much food suits you and your goals.
I recommend approaching tracking from this standpoint as it allows you to be a little more flexible
with your nutrition, with fewer feelings of guilt and a more sustainable mindset.
25
Chapter 3
myths busted
26
myths busted
Q. What do I do if I feel super full on my calories?
If you are used to eating very low calories, then it may take time to adjust to a higher intake. You can ease yourself into these calories if you
feel sick eating them, however there are so many ways to utilise calorie
dense foods. Adding a tablespoon of olive oil to your meal, or adding
some peanut butter to your smoothie is a great place to start.
Q. What do I do if I have eaten way over my calories one day?
Continue on as normal! Get straight back into hitting your calorie goals,
and do not try and ‘make up’ for overeating by starving yourself or overexercising. One day is not going to ruin your progress, just ensure that
you get back on track.
Q. How accurate are the daily calories burned on my
fitness watch?
Not very accurate! These watches are fantastic for tracking your steps,
however I recommend that you always be mindful of the fact that calories burned in a workout and at the end of each day are not accurate.
Q. Does it matter if I eat carbs after 6pm?
No, it will not make a difference whether you eat carbs at 6am or 6pm,
calories are what matters.
27
myths busted
Q. Does fruit make me fat?
A lot of girls are under the impression that fruit makes you fat because
of it’s sugar content. As discussed in this ebook, weight gain and loss
all comes down to your energy balance, so fruit alone will not make you
gain weight, eating in a calorie surplus will. In fact, fruit is full of important micronutrients that are essential for your body.
Q. Is breakfast the most important meal of the day?
There is actually no ‘most important meal of the day’. If you wake up
feeling ravenous, then breakfast is definitely important. If you do not
find that you are hungry or want to eat until 12pm, then start eating at
12pm! Find what works for you.
Q. Will I miss out on my gains if I don’t eat protein straight
after my workout?
If you are eating adequate protein throughout the day (which if you have
followed the steps in this book you will be), then no you do not need to
consume protein straight after your workout. Eating within a few hours
after a training session is ideal purely for energy reasons, however your
body has enough protein and glycogen stored to sustain itself.
28
Chapter 4
Bulk Meal Prep Recipes
I highly recommend cooking large quantities of protein and carbohydrate sources
on a Sunday. This ensures that you start your week prepared and always have the
ingredients in the fridge ready to be turned into a meal. If you need to rush out of the
house in the morning or you arrive home from work late, this is a great way to make
sure you aren’t tempted to grab takeaway for lunch or dinner! You are able to choose
from the ingredients in different containers, put them together and create a different
meal every day! I will usually choose a protein and carbohydrate source from my meal
prep then add the fat sources fresh in the morning, for example, some avocado or nuts.
These are my favourite recipes to meal prep in bulk!
turkey or lean beef mince
This recipe is an excellent option to add to a wrap for lunch, combined with some stir fry
vegetables and avocado. Another great option is to add this to a cup of rice with some
vegetables and cashews.
ingredients
Packet of Mince
1 Tbsp Olive Oil
1 tsp Garlic
1 tsp Chilli Flakes
Salt and Pepper
directions
Heat the oil in a pan and add the garlic.
Once you start to smell the garlic, add in the packet of mince and your seasonings .
Stir the seasonings through and cook until the mince is done.
This is best stored in a sealed container in the fridge for 2-3 days
30
baked chicken breast
Chicken breast is such a versatile protein option to have in the fridge. You can combine
this with some fresh leaves and vegetables to create a salad, or add it to some cooked
rice and roasted vegetables for a filling meal.
ingredients
As Many Chicken Breasts as You Require
1 Tbsp Olive Oil
1 tsp per Breast of Paprika
1 tsp per Breast of Cumin
Salt and Pepper
directions
Preheat your oven to 180°C / 356°F and line a baking tray with baking paper.
Mix your seasonings in a bowl or cup.
Rub the chicken breasts in olive oil and then coat them with the seasonings.
Lay the seasoned chicken breasts in the oven tray and bake for 15-20 minutes, or until the
breasts are cooked through but still moist.
These are best stored in a sealed container in the fridge for 2-3 days
31
Cooked Rice
Cooked rice is a staple in many diets as it is such an easy, healthy and filling source of
carbohydrates. By adding some vegetables and a protein source you have a great meal
for either lunch or dinner!
ingredients
As much Raw Rice as you Require
Water
Optional: 1 tsp Garlic Powder
Optional: 1 tsp Dried Thyme
1 tsp Salt
directions
Combine the rice with as much water as the packet requires for absorption in a large pot.
Add the seasonings.
Cook the rice until it has absorbed all the water and is soft.
Best stored in a sealed container in the fridge for 2-3 days
32
Roasted Vegetables
Vegetables contain many of the micronutrients that we need to survive and keep our
bodies healthy. By having some cooked vegetables in the fridge, we are far more inclined
to ensure they are included in every meal!
ingredients
1 Sweet Potato
2 Carrot
1 Zucchini
1 Broccoli
½ Red Onion
2 Tbsp Olive oil
2 tsp Dried Garlic
2 tsp Dried Oregano
Salt and Pepper
directions
Preheat oven to 180°C / 356°F and line a baking tray with baking paper.
Chop all of your vegetables to similar sizes.
Toss in a bowl with olive oil and seasonings.
First, place the sweet potato in the baking tray and bake for approximately 20 minutes.
Remove the tray and add the remaining vegetables before baking for another 20-25 minutes,
or until all the vegetables are cooked
.
Best stored in a sealed container in the fridge for 2-3 days
33
Stir Fried Vegetables
Stir-frying your vegetables is a great alternative to roasting them if you feel like
something different. Just make sure that you don’t overcook them, we want to keep as
many nutrients as we can!
ingredients
1 Carrot
1 Zucchini
1 Capsicum
1 Cup of Green Beans
½ Broccoli
½ Onion
1 Tbsp Sesame Oil
½ Tbsp Soy Sauce
1 tsp Dried Coriander
Salt and Pepper
directions
Heat the sesame oil in a pan.
Chop all of the vegetables to a similar size and add to the pan.
Add in the soy sauce and seasonings.
Stir fry for approximately 5 minutes.
Best stored in a sealed container in the fridge for 2-3 days
34
“
“
Chapter 5
lsf babe recipes
BREAKFAST & SNACKS
Calories 294
Protein 38g Carbs 22g Fats 4g
cottage cheese
pancakes
directions
Ingredients
¼ Cup (46g) Oat Flour
½ Cup (105g) Cottage Cheese
2.5 Whole (82.5g) Egg Whites
½ tsp (2g) Vanilla Extract
½ Scoop EHPLabs OxyWhey
Vanilla Ice Cream Protein
1 tsp (2g) Baking Powder
⅛ Cup (18.5g) Blueberries
1. Combine the ingredients in a mixing bowl.
2. Using a paddle attachment, beat well on medium
speed.
3. Grease small pancake pan with some oil and heat up.
4. Add about ¼ of the batter and cook for 2 minutes.
5. Carefully flip and continue to cook for another 1-2 minutes.
Makes 2 pancakes, enjoy both!
36
Calories 325
Protein 37g Carbs 20g Fats 11g
chia Seed Pudding
directions
Ingredients
2 Tbsp (28g) Chia Seeds
¾ Cup (94ml) Almond Milk
½ Cup (142.5g) Plain Greek
Yogurt
1 Scoop Vanilla Chai Blessed
Protein
1. Combine milk, Greek yogurt, protein powder and chia
seeds in a mixing bowl. Mix until well combined.
2. Refrigerate overnight.
3. Transfer to a serving glass and top with rolled oats
Optional: Top with some fresh fruit!
⅛ Cup (11g) Rolled Oats
37
Calories 327
Protein 20g Carbs 17g Fats 21g
Tomato Feta
Omelette
directions
Ingredients
2 (88g) Whole Eggs
⅛ Cup (19g) Cherry Tomatoes
⅛ Cup (19g) Feta Cheese
1 Tbsp (4g) Parsley
¼ Tbsp (4ml) Olive Oil
⅛ tsp (0.5g) Thyme
⅛ tsp (0.5g) Oregano
⅛ tsp (0.5g) Salt
1. Preheat the oil in a frying pan over a medium-high heat.
2. Whisk the eggs, thyme, oregano and salt in a mixing
bowl.
3. Pour in the mixture and cook for 2-3 minutes, or until
the eggs are set.
4. Remove the pan from the heat and transfer the omelette to a plate.
5. Top with sliced cherry tomatoes and Feta cheese.
6. Fold the omelette and sprinkle with parsley to serve.
38
Calories 188
Protein 5g Carbs 37g Fats 4g
Green Smoothie
directions
Ingredients
2 Cups (60g) Spinach
1 Whole (118g) Banana
1 Cup (125ml) Almond Milk
1. Juice the lime.
2. Combine the ingredients in a blender and blend until
smooth.
1 tsp (5ml) Maple Syrup
1 Tbsp (15ml) Lime Juice
39
Calories 345
Protein 11g Carbs 19g Fats 26g
Avocado Sandwich
with fried egg
directions
Ingredients
1 Slice (28g) Wholemeal Bread
1. Grease a non-stick frying pan with olive oil and heat up.
¼ (50g) Whole Avocado
2. Crack egg and cook for 2 minutes or until the whites are
set.
⅛ Cup (74.5g) Cherry
Tomatoes
2 Tbsp (30g) Low Fat Cream
Cheese
1 Whole (44g) Egg
3. Season with salt and pepper.
4. Remove from the heat.
5. Spread the cream cheese over the bread and top with
avocado, sliced cherry tomatoes and egg.
½ Tbsp (7.5ml) Olive Oil
⅛ tsp (0.5g) Salt
⅛ tsp (0.5g) Pepper
40
Calories 473
Protein 29g Carbs 65g Fats 14g
caramel banana
smoothie bowl
directions
Ingredients
1.5 Whole (117g) Bananas
1 Cup (250ml) Almond Milk
1 Scoop Salted Caramel
Blessed Protein
2 Tbsp (14g) Almonds
½ Tbsp (7g) Chia Seeds
1. Combine milk, protein powder, and 1 sliced banana in
a food processor or blender. Pulse until smooth and
creamy.
2. Transfer to a serving bowl and top with the remaining
banana, chopped almonds, chia, chocolate chips, and
honey.
3. Refrigerate for 10 minutes before serving.
½ Tbsp (7.5g) Dark Chocolate
Chips
½ Tbsp (10.5g) Honey
41
Calories 308
Protein 10g Carbs 35g Fats 15g
Vegan Blueberry
Pancakes
directions
Ingredients
¼ Cup (30g) All-Purpose Flour
1 tsp (4g) Coconut Sugar
1 tsp (2g) Baking Powder
¼ Cup (62ml) Almond Milk
⅛ (0.5g) tsp Salt
¼ tsp (1g) Vanilla Extract
¼ Scoop Vanilla Chai Blessed
Protein
1. In a large bowl combine the flour, coconut sugar, baking
powder, salt and Blessed Protein.
2. Mix well and pour in almond milk.
3. Add the vanilla extract and mix well on high speed.
4. Grease a non-stick pan with olive oil and heat over a
medium-high heat.
5. Add ¼ cup of the batter and cook for 1-2 minutes.
6. Carefully flip and cook for another minute.
⅛ Cup (18.5g) Blueberries
7. Remove from the pan and top with agave nectar and
blueberries to serve.
¼ Tbsp (4g) Agave Nectar
Makes 1 serving.
42
Calories 348
Protein 31g Carbs 25g Fats 15g
Cinnamon Oats with
Pecans
directions
Ingredients
¼ Cup (22g) Rolled Oats
½ Cup (125ml) Almond Milk
¼ Cup (71g) Plain Greek Yogurt
1 Scoop Blessed or OxyWhey
Protein Powder
¼ tsp (0.5g) Cinnamon Powder
1. Place oats in a small bowl and pour in the milk. Soak for
20-30 minutes.
2. Stir in Greek yogurt, protein powder and cinnamon
powder.
3. Top with apple and pecans.
4. Serve immediately.
¼ Whole (45.5g) Apple
⅛ Cup (16g) Pecans
43
Calories 463
Protein 30g Carbs 39g Fats 23g
Caramel Protein
Balls
directions
Ingredients
¼ Cup (22g) Rolled Oats
1 scoop Salted Caramel
Blessed Protein
1. Melt the coconut oil using a microwave or cooktop.
Combine all ingredients in a food processor and blend
until well incorporated.
2 Whole (28g) Pitted Dates
2. Shape the balls into desired size and refrigerate for 10
minutes before serving.
⅛ Cup (12.5g) Cranberries
3. Enjoy!
2 Tbsp (14g) Almonds
1 Tbsp (8g) Walnuts
½ Tbsp (7g) Coconut Oil
44
“
“
Chapter 5
lsf babe recipes
lunch & dinner
Calories 473
Protein 24g Carbs 26g Fats 34g
Tortilla Pizza
directions
Ingredients
1 (24g) Wholegrain or Corn
Tortilla
9 oz (255g) Tofu
1 Cup (149g) Cherry Tomatoes
½ Cup (90g) Black Olives
1. Preheat oven to 200°C / 392°F
2. Brush tortilla with olive oil and sprinkle with Italian
seasoning.
3. Top with sliced tofu, cherry tomatoes and olives.
4. Bake for 7-8 minutes.
1 Tbsp (15ml) Olive Oil
1 tsp (5g) Italian Seasoning
46
Calories 429
Protein 23g Carbs 40g Fats 22g
Fried Tofu with
Green Beans
directions
Ingredient
7 oz (198.5g) Tofu
1. Heat the oil in a wok pan.
6 oz (170g) Green Beans
2. Dice all of the vegetables.
3 whole (135g) Chilli Peppers
1 whole (110g) Onion
2 whole (144g) Carrots
1 tbsp (15ml) Soy Sauce
1 tbsp (15ml) Rice Vinegar
1 tbsp (15ml) Sesame Oil
½ tsp (2g) Salt
½ tsp (2g) Pepper
3. Add the carrots and cook for 6-7 minutes, stirring
occasionally.
4. Add the onions and continue to cook for 2 minutes.
5. Add the tofu, green beans and chilli peppers.
6. Season with salt and pepper.
7. Continue to cook for 10 minutes, stirring occasionally.
8. Finally, sprinkle soy sauce and rice vinegar.
9. Remove from the heat and serve immediately.
47
Calories 327
Protein 30g Carbs 24g Fats 13g
Turkey Enchiladas
directions
Ingredients
2.5 oz (70.8g) Lean Ground
Turkey
½ cup (80g) Enchilada Sauce
¼ whole (29.75g) Capsicum
¼ cup (37.5g) Green Chilli
⅛ cup (15.6g) Grated Cheddar
Cheese
1 (26g) Wholegrain or Corn
Tortilla
1 tbsp (4g) Parsley
½ Tbsp (7.5ml) Olive Oil
¼ tsp (0.5g) Chilli Powder
⅛ tsp (1g) Salt
1. Preheat the oven to 190°C / 375°F.
2. Grease a small baking dish with some olive oil and set aside.
3. Heat the remaining oil in a large skillet over a medium-high heat.
4. Add ground meat and season with salt and chilli powder.
5. Stir in half of the enchilada sauce, red capsicum and green chillies.
6. Cook for 7-8 minutes, stirring occasionally.
7. Remove from the heat and divide mixture between 6 tortillas
8. Wrap and set aside.
9. Spread the remaining sauce over a baking dish and add wrapped
tortillas.
10. Sprinkle with cheese and chopped parsley.
11. Bake for 25 minutes.
48
Calories 400
Protein 25g Carbs 53g Fats 9g
Chicken Mushroom
Risotto
directions
Ingredients
½ Cup (61.6g) Raw Long Grain
Rice
2 oz (57g) Chicken Breast
1. Preheat the oven to 190°C / 375°F.
2. Boil rice according to package and set aside.
¼ Tbsp (3.75g) Olive Oil
3. Preheat the oil in a nonstick frying pan over a mediumhigh heat. Add chicken and sprinkle with salt, pepper
and thyme. Cook for 4-5 minutes or until golden brown.
Remove from heat and set aside.
⅛ Cup (12.5g) Parmesan
Cheese
4. In the same pan, add button mushrooms and cook for 5
minutes, or until the liquid has evaporated.
1 Cup (96g) Button Mushrooms
1 tsp (4g) Basil
½ tsp (2g) Pepper
½ tsp (2g) Salt
5. Grease a small nonstick skillet with some cooking
spray and add rice. Top with chicken, cheese and
mushrooms. Sprinkle with basil and place in the oven.
6. Bake for 5 minutes, then serve once slightly cooled.
49
Calories 390
Protein 67g Carbs 18g Fats 7g
Turkey SHish Kebab
directions
Ingredients
10oz (283.5g) Turkey Breast
1 Cup (149g) Cherry Tomatoes
1 Whole (186g) Yellow
Capsicum
¼ tsp (0.25g) Thyme
1 Tbsp (15ml) Lemon Juice
⅛ tsp (1g) Salt 1. Preheat the grill to high heat.
2. Slice turkey into cubes, and pepper into chunks.
3. Assemble turkey skewers and drizzle with lemon juice
and salt.
4. Grill for 3-5 minutes.
5. Remove from grill and sprinkle with thyme before
serving.
50
Calories 447
Protein 34g Carbs 34g Fats 20g
Beef CHilli
Ingredients
3 oz (85g) Lean Ground Beef
directions
½ Cup (100g) Canned Kidney Beans
¼ Cup (43.5g) Canned Corn
1 Whole (123g) Tomato
1. In a large saucepan, heat the oil over medium-high
heat. Slice onion and tomato.
1 Whole (110g) Onion
2. Add onions, garlic, and diced chili. Cook for 4-5 minutes,
stirring constantly.
2 Whole (10g) Garlic Cloves
3. Now add the meat and continue to cook for 10 minutes.
1 Whole (45g) Chilli Pepper
4. Season with salt, pepper, and chili powder, and add
beans and corn. Stir in chopped tomatoes and pour in 1
cup of water or vegetable broth.
1 tsp (2g) Chilli Powder
¼ tsp (0.25g) Cumin Powder
5. Serve immediately.
⅛ tsp (1g) Salt
1 Tbsp (15ml) Olive Oil
1 Cup (250ml) Vegetable Stock
51
Calories 310
Protein 15g Carbs 30g Fats 16g
Egg Bruschetta with
tomatoes
directions
Ingredients
2 Slices (56g) Wholemeal
Bread
1 Whole (44g) Egg
1 Whole (5g) Garlic Clove
⅛ Cup (18.6g) Cherry
Tomatoes
1 tsp (4g) Basil
¼ Tbsp (3.75g) Olive Oil
⅛ Cup (12.5g) Parmesan
Cheese
1. Beat the egg, then combine egg, cheese, and salt in a
small plate and dip in the bread slices.
2. Press with your palm to allow bread to soak up the egg
mixture.
3. Place half the oil into a pan, then add bread slices and
fry for 2 minutes on each side. Remove from the pan
and set aside.
4. Now, add garlic, tomatoes, and olive oil to the pan. Cook
for 3 minutes, stirring occasionally.
5. Top the bread with cherry tomato mixture and sprinkle
with fresh basil.
6. Serve immediately.
52
Calories 449
Protein 47g Carbs 6g Fats 25g
Grilled Pork CHop
Steak
directions
Ingredients
8 oz (226.7g) Boneless Pork
Steak
½ Cup (74.5g) Cherry
Tomatoes
1 Cup (37.5g) Lettuce
¼ Tbsp (3.75g) Olive Oil
1. Preheat the grill to high heat.
2. Brush the meat with olive oil and sprinkle with thyme.
3. Grill for 3-5 minutes on each side and serve with lettuce
and sliced tomatoes.
4. Drizzle all with balsamic vinegar and serve immediately.
¼ Tbsp (3.75g) Balsamic
Vinegar
1 tsp (4g) Thyme
53
Calories 448
Protein 17g Carbs 36g Fats 28g
Avocado Asparagus
Fettuccine
directions
Ingredients
4 oz (113g) Wholewheat
Fettuccine
3 oz (85g) Asparagus
½ (100g) Whole Avocado
1 Cup (149g) Cherry Tomatoes
1 Tbsp (7g) Almonds
1. Cook the fettuccine according to packaging.
2. Steam the asparagus.
3. Chop the tomatoes, and slice the avocado and
mozzarella.
4. Combine the vegetables and mozzarella with the
fettuccine, season and serve.
1 oz (28g) Mozzarella Cheese
½ tsp (2g) Salt
½ tsp (2g) Pepper
54
Calories 434
Protein 52g Carbs 37g Fats 7G
Chicken Farfalle
directions
Ingredients
4 oz (113g) Chicken Breast
4 oz (133g) Farfalle or Spiral
Pasta
¼ Cup (56ml) Pasta Tomato
Sauce
½ tsp (2.5g) Italian Seasoning
⅛ tsp (0.5g) Salt
1. Heat up a nonstick pan over medium-high heat.
Meanwhile, cook pasta according to package
directions.
2. Slice chicken and add to the pan, then sprinkle with salt
and Italian seasoning.
3. Cook for 5 minutes and add crushed tomatoes.
4. Cook for 5 more minutes.
5. Serve over cooked pasta.
55
Calories 448
Protein 17g Carbs 36g Fats 28g
Chicken Salad To Go
directions
Ingredients
4 oz (113g) Chicken Breast
1 Whole (123g) Tomato
1 Whole (300g) Cucumber
1 Cup (75g) Lettuce
½ Whole (59.5g) Capsicum
1. Cook brown rice/ quinoa according to packaging, and
measure out 1/2 cup once cooked.
2. Slice tomato and cucumber, chop capsicum.
3. Grill chicken in a non-stick pan.
4. Shred lettuce and assemble ingredients in a bowl, add
salt and pepper to taste.
1 Tbsp (15ml) Balsamic Vinegar
½ Cup (97g) Cooked Brown Rice
½ tsp (2g) Salt
½ tsp (2g) Pepper
56
Easy snacks
5
57
greek yoghurt
yoghurt tub with ½ cup of fresh
berries
carrot & celery sticks
with 1 Tbsp of natural peanut butter
homemade popcorn
with ½ Tbsp of coconut oil and
Himalayan salt, or macro lightly
salted popcorn bag
One sliced apple
with a Tbsp of homemade hummus
58
Rice cakes
with honey or avocado or cottage
cheese
Isopept/Oxywhey
protein shake
Lust Bar
protein bar
Boiled Eggs
with salt & pepper
59
Appendix
Appendix 1 - Weekly Meal PLanner
61
Appendix 2 - High Quality Sources of Protein,
Carbs and Fats
amount of macronutrient per 100g
protein
Whey Protein
80g per 100g serve
Lean Beef
36g per 100g serve
Chicken Breast
30g per 100g serve
Tuna Steak
32g per 100g serve
Smoked Salmon
20g per 100g serve
Tofu
17g per 100g serve
Eggs
12.5g per 100g serve
Chickpeas
9g per 100g serve
Lentils
9g per 100g serve
62
Appendix 2 - High Quality Sources of Protein,
Carbs and Fats
amount of macronutrient per 100g
Carbs
Oats
64g per 100g serve
Wholegrain bread 41g per 100g serve
Brown Rice
23g per 100g serve
Banana
23g per 100g serve
Sweet Potato
21g per 100g serve
Quinoa
21g per 100g serve
Apple
14g per 100g serve
Orange
12g per 100g serve
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Appendix 2 - High Quality Sources of Protein,
Carbs and Fats
amount of macronutrient per 100g
fats
Polyunsaturated Fats:
salmon
tuna
Other Oily Fish
Flaxseeds
Walnuts
Soybean
Sunflower oil
Monounsaturated Fats:
avocados
olive oil
canola oil
peanut oil
almonds
hazelnuts
pecans
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Appendix 3 - Micronutrient Sources
Fat soluble
Vitamin A
Dairy
fish
sweet potatoes
carrots
spinach
eggs
fortified cereal
milk
Vitamin E
Sunflower seeds
wheat germ
almonds
green leafy
vegetables
Vitamin D
cheese
egg yolks
fortified foods
Sunlight
fish oil
milk
Vitamin k
Leafy greens
soybeans
brussels sprouts
pumpkin
broccoli
cauliflower
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Appendix 3 - Micronutrient Sources
Water soluble
Vitamin B1 - Thiamin
Wholegrains
meat
fish
Yogurt
Vitamin B2 - riboflavin
Eggs
dairy
asparagus
artichokes
avocado
Vitamin B3 - Niacin
wholegrains
peas
potato
Meat
salmon
leafy greens
beans
Vitamin B5 - Pantothenic Acid
Mushrooms
tuna
avocado
egg yolk
shellfish
chicken
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Appendix 3 - Micronutrient Sources
Water soluble
Vitamin B6- pyridoxine
Fish
milk
carrots
potato
poultry
eggs
soy products
Vitamin B7 - Biotin
Eggs
almonds
spinach
sweet potato
dairy
egg yolk
Vitamin B9 - folate
Beef
beans
peas
spinach
asparagus
beets
cauliflower
lettuce
asparagus
Vitamin B12 - cobalamin
Clams
fortified foods
fish
dairy
meat
Eggs
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Appendix 3 - Micronutrient Sources
Water soluble
Vitamin C - AScorbic Acid
Citrus fruits
broccoli
bell peppers
potatoes
brussels sprouts tomato
Macromineral
Calcium
Milk products
leafy greens
broccoli
seafood
legumes
dried fruit
tofu
phosphorous
Salmon
yoghurt
turkey
beans
magnesium
Almonds
cashews
black beans
avocado
lentils
nuts
grains
legumes
tofu
seeds
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Appendix 3 - Micronutrient Sources
Macromineral
Sodium (aka salt)
Salt
processed foods
canned soup
chloride
Seaweed
salt
celery
rye
potassium
Lentils
acorn squash
bananas
oranges
apricots
cooked spinach
sulfur
Garlic
onions
brussel sprouts
eggs
mineral water
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Appendix 3 - Micronutrient Sources
Trace Minerals
Iron
Oysters
white beans
spinach
shellfish
red meat
pumpkin seeds
broccoli
tofu
manganese
Pineapple
pecans
peanuts
almonds
oats
legumes
beans
Copper
Oyster
crabs
cashews
spirulina
nuts and seeds
leafy greens
Iodine
Seaweed
cod
dairy
Iodized salt
prunes
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Appendix 3 - Micronutrient Sources
Trace Minerals
Fluoride
Black tea
shellfish
fruit juice
water supply
Selenium
Brazil nuts
Sardines
meats
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