THE RIPPED MEAL PLAN
GUSTAFIT
MEALPLAN
INCREASING ENERGY
BUILDING MUSCLES
BURNING FAT
Welcome to the Ripped Meal Plan!
You’ll find this to be an easy nutrition plan to follow, and that is key to your success.
With this meal plan you’ll be able to stick with this method of eating because it’s built
for the long term.
For a nutrition plan to be effective in the long term, it needs to be flexible, quick and
adaptable! So let’s simplify things. There are two things you’ll want to focus on to
understand our RIPPED Mealplan style of eating. One is our set of rules. The second
thing is an easy to follow set of instructions for how to customize your meal plan.
With the Ripped Meal Plan, you will not only find something that you will be able to do
without first having to enroll in a culinary school, but also an 'easier than ever plan' to
start implementing today! Plus, you’ll see that almost every step in this plan will require
less than 15 minutes to prepare! I know that will sound like music in your ears but it is
really the truth.
Do you think that in order to get ripped and build lean muscle you have to eat like a
fitnessmodel? Wait until you see my food recommendations, and you’re going to be
shocked and excited at the same time! Not only will you have plenty of food
alternatives to pick from, but you will be also allowed to eat plenty of food; more than
you would ever expect!
With the Ripped Meal Plan you’ve discovered the ultimate plan for creating the body
that most people want, without having to give up the food you like. Ready to get
started? Cool, then let's get down to business!
YOUR RIPPED BODY
Most of you will have heard of food pyramids. All what these pyramids do is misleading
and confusing you. Getting ripped and muscular through proper eating doesn’t have to
be that complicated. To illustrate this, we will enter the world of food pyramids with
my own RIPPED Pyramid! Let me explain.
THE RIPPED PYRAMID
THE R STANDS FOR YOUR RIPPED FACTOR
Do you have the necessary motivation to make a change in your body? Are you finally
sick of not being able to get the muscles that you have always wanted? Are you
determined to follow a step-by-step path to your new body… with everything clearly
explained for you? Are you ready to change your body in the next weeks to come, more
than you have in the last 3 years? If you’ve answered “YES” to
these questions….... then you’ve got the ‘RIPPED’ Factor!
EAT
The purpose of this meal plan guide is to show you how to eat to attain fat loss and
muscle growth. However, more than just that...it is intended to show you how to eat
realistically! Let’s face it...most people don't want to start eating tofu and salads to
get a six-pack! It’s just not worth it. Instead, in this program, you are actually
encouraged to eat...and eat real food...and lots of it!
TRAIN
By choosing your GUSTAFIT PERSONAL TRAINING, you have by far chosen the best
personal training in Groningen.
RECOVER
With the intense workouts that you will be doing over the next several weeks, it
becomes crucial that you are not only eating well, but recovering also! Aim for 7 hours
of sleep a night to give your body the best ability to recuperate and restore your
energy levels. Keep your eye on the results to be attained and don’t undermine your
efforts during the workouts by ignoring the equally important time spent in rest. You
want to take the muscle recovery to another level? Then be sure your nutrition (and
most specifically your pre-sleep nutrition) is to the point too! The saying “you are what
you eat” is never more true than when you choose your food to fuel the muscle repair
machinery. Make the wrong choices and you risk to undermine all the hard work you
have done.
FINALLY THE RIPPED BODY WILL BE YOURS!
In order to get that “RIPPED” BODY you’ve always wanted just follow along with this
body transformation program and you will be looking at a new person in the mirror in
just a few weeks from now! No more need to get lost in all kinds of nutrition that does
not work! Let the Ripped Pyramid to work for you now and be sure to check out our 9
RIPPED RULES for adapting your meal plan and getting the absolute most out of every
day!
THE 9 RIPPED RULES:
1. Eat 1.5 gram protein for each kilogram of your weight.
2. Stop consuming sugar, soda & fruit juices. Only drink water, coffee, tea.
3. Look at the bread you buy. Whole grain is good!
4. Only drink alcohol once a week. Not more than 3 glasses.
5.Try to add more unsaturated fats to your diet, such as walnuts, avocado, almonds
and cashew nuts. This helps lowering your body fat.
6. Eat complex carbohydrates. Oatmeal, brown rice, whole grain products etc. No
white bread/rice.
7. Don't eat too little. As soon as you eat too little, the food you eat is stored as fat
(your body goes into the survival mode since you can live on fat longer). As a
consequence you don't lose weight anymore. So continue to eat enough. Make sure
you eat healthy.
8.
Do not suddenly completely change your entire diet. This only works temporarily.
So make a few small feasible changes first and automate your daily routine step by
step.
9. Schedule a 'cheat' day once a week. One day a week in which you 'let loose' and
snack more than you normally do. Make sure you don't snack during the rest of the
week.
THE 7 PERFECT DAYS OF NUTRITION
Step 1:
Make a choice which nutrition package suits you best!
1. 1400 – 1800 calories.
2. 1800 – 2400 calories
3. 2400 – 3000 calories
Step 2:
In this document 7 different days of perfect nutrition are presented.
Choose from those 7 days at least 3 days that you like the most and repeat those
days for as long as possible. When you are bored with these 3 days chose some
other perfect days to follow! Do you already have good habits with eating healthy?
Continue with those and use these shopping lists as a source for inspiration.
Shopping list day 1:
Shopping list day 2:
Shopping list day 3:
- banana
- cottage cheese
- yogurt
- walnuts
- oatmeal
- honey
- strawberry
- redfruit
- eggs
- eggs
- apple
- kiwi
- cottage cheese
-salad
- broccoli
- muesli
- cooked chicken
- chicken steak
- avocado
- bread
- rice
- salmon
- pasta (+ingredients check day 3)
- protein powder
- potato puree
- popcorn
- oatmilk
- walnut
- honey
- eggs
- banana
- salad
- chicken filet
- cauliflower
- almonds
Shopping list day 4:
Shopping list day 5
- oatmeal
- greek yogurt
- linseed
- oatmeal
- hempseed
- mandarins
- cacao
- boiled eggs
- peanut butter
- avocado
- banana
- bread
- strawberries
- cashew nuts
- ommelet + different vegetables
- carrots
- lean meat
- lettuce
- sweet potato
- cherry tomatoes
- pure chocolate
- lettuce mix
- grilled chicken
- soy sauce
Shopping list day 6:
Shopping list day 7:
- cottage cheese
- granola
- walnut
- yogurt
- honey
- kiwi
- red fruit
- hempseed
- eggs
- omelet + vegetables
- crackers
- eggs
- hummus
- bread
- banana
- protein bar
- almonds
- salmon
- basmati rice
- potato puree
- teriyaki sauce
- cauliflower
- vegetabels (see ingredients day 6)
- pure chocolate
- chicken filet
- popcorn
Before reading this nutrition page you need the know some things:
- 1 cup is 200 ml
- one hand is just your own hand
- spoon 12 ml
- small spoon 4 ml
- 1 scoop 30 ml
1. 1500 – 1800 calories nutrition package:
Day 1:
9:00: Oatmeal milk (half a cup), cottage cheese (half a cup), walnut (5),
honey (1 spoon), & 1 boiled egg
11:00: Banana
1:30: Small salad, 2 slices of dark bread with 2 slices of chicken
fillet with hummus
16:00: Half a handful of walnuts,
19:00: Broccoli (200 grams), chicken fillet / steak (150 gram), rice,
low fat curd cheese
20:00 pm: Whey Protein Shake
Day 2:
→
9:00: Shake: half banana, whey (half a scoop), yogurt (half a cup), full
hand of oatmeal, water, 5 Strawberries
1 boiled egg
11:00: Apple
13:30: Cottage cheese (half a cup) with muesli (1/3 cup) , banana &
one egg
16:00 pm: Avocado on bread with tomato
19:00 pm: Salmon (150 gram), potato puree (200 grams), cauliflower (200 gram)
21:00 pm: Whey Protein, almonds (half a hand)
Day 3:
→
09:00: Cottage cheese (half a cup), walnuts (6), honey (1 spoon) & red
fruit (half a cup)
1 boiled egg
11:00: Kiwi
13:30: Salad with cooked chicken, 2 slices of bread with 2 slices of
chicken fillet with hummus
16:00: Kiwi
19:00: Pasta: paprika, tomato, onion, garlic, beef, zucchini, pasta,
red sauce (eat for 80 % till you're full)
21:00 pm: Popcorn (100 gram)
Day 4:
09:00: Water (half a cup) , oatmeal (1/3 cup) , linseed (1 small spoon),
hempseed (1 small spoon), cocoa (1 small spoon), peanut butter
(half a big spoon), half smashed banana
11:00: 6 strawberries
13:30: Omelet with wholemeal bread with egg and vegetables (1 egg, 2 slices of
bread)
16:00: Protein bar
19:00: Lean meat (steak, prime rib, tuna steak, tartar, chicken 150 gram) with
vegetables (200 gram) and oil in the oven with sweet potatoes (150 gram)
21:00: 40 grams of pure chocolate (70 % or more)
Day 5:
09:00: Greek yogurt / low-fat yogurt with 1 spoon, oatmeal (1 spoon) ,
1 apple, and a boiled egg
11:00: Mandarin
13:30: Smashed avocado (1/4) 2 slices of roasted bread with handful
off cashew-nuts
16:00: 2 big carrots
19:00: Meal salad: corn (2/4 scoop), grilled chicken (150 grams),
avocado (1/4), lettuce mix, 6 cherry tomatoes, soy sauce + 2 slices of whole grain
toasted bread
21:00: Mandarin
Day 6:
09:00: Cottage cheese (half a cup) , walnut (5), honey (1 spoon), red
fruit (1/3 cup) & boil 1 egg
11:00: 2 crackers with hummus
13:30: Cottage cheese (half cup) with muesli (1/3 cup) , banana & one egg
16:00: Half a handful of almonds
19:00: Basmati rice (1/3 cup) , terriyaki sauce (2 spoons), vegetables
(paprika, onion, broccoli, bean sprouts, carrot), chicken fillet (150 grams)
21:00: Popcorn (100 grams)
Day 7:
09:00: 1/3 cup granola,
yogurt (1/2 cup) , hempseed (small spoon), 1/3 kiwi
11:00: Apple
13:30: Omelet with wholemeal bread with egg and vegetables (1 egg, 2
slices of bread)
16:00: Protein bar
19:00: Salmon (150 gram), Potato puree (200 grams),
Cauliflower (200 gram)
21:00: 40 grams of pure chocolate (70 % or more)
2: 1800 – 2200 calories nutrition package:
Day 1:
9:00: Oatmeal milk (3/4 cup), cottage cheese (3/4 cup) , walnut (7), honey (1 spoon),
& 2 boiled eggs
1:00: Banana
1:30: Medium salad, 3 slices of dark bread with 3 slices of chicken fillet with hummus
16:00:
¾ Handful of walnuts,
19:00: Broccoli (250 grams), chicken fillet / steak (200 gram), rice (200 grams)
20:00: Whey Protein Shake
Day 2:
9:00: Shake:
strawberries
¾
→
banana, whey (3/4 scoop), yogurt (3/4 cup), 1,5 hand of oatmeal, water, 7
2 boiled eggs
11:00: Apple
13:30: cottage cheese (3/4 cup) with muesli (2/3 cup) , banana
16:00: 1/2 Avocado on 2 slices of bread with tomato, pear
19:00: Salmon (200 gram), potato puree (250 grams), cauliflower (250 gram)
21:00: Whey Protein, almonds (3/4 hand)
Day 3
09:00: Cottage cheese (3/4 cup), walnuts (8), honey (1 spoon) & red fruit (3/4 cup)
→
2
boiled eggs
11:00: Kiwi
13:30: Salad with lettuces, tomato, chicken, goat cheese, 3 slices of bread with 3 slices of
chicken fillet with hummus
16:00: Apple
19:00: Pasta: paprika, tomato, onion, garlic, beef, zucchini, pasta, red sauce (eat for 80 % till
you're stuffed)
21:00: Popcorn (130 gram)
Day 4:
9:00: Water (half a cup) , oatmeal (1,5 handful) , linseed (2 small spoons), hemp seed
(2 small spoons), cocoa (1 small spoon), peanut butter (1,5 spoon) ,
¾ smashed banana
11:00: 8 Strawberries
13:30: Omelet with wholemeal bread with egg and vegetables (2 eggs, 3 slices of bread)
16:00: Protein bar
9:00: Lean meat (steak, prime rib, tuna steak, tartar, chicken (200 gram) with vegetables
(230 gram) and oil in the oven with sweet potatoes (180 gram)
21:00: 55 grams of pure chocolate (70 % or more)
Day 5:
09:00: Greek yogurt / low-fat yogurt, oatmeal (1,5 hand) , 1 apple and 2 boiled eggs
11:00: Kiwi
13:30: Smashed avocado (2/4), 3 slices of roasted bread with handful off cashew-nuts
16:00: 4 Big carrots
19:00: Meal salad: corn (2/4 cup), grilled chicken (150 grams), avocado (2/4), lettuce mix,
10 cherry tomatoes 1, soy sauce + 4 slices of whole grain toasted bread
21:00: 2 Mandarins
Day 6:
09:00: Cottage cheese (half a cup), walnut (5), honey (1 spoon), red fruit (2/4 cup)
& 1 boiled egg
11:00: 3 Crackers with hummus & 3 slices of chicken breast
13:30: Cottage cheese (3/4 cup) with muesli (1/3 cup), banana & one egg
16:00: handful of almonds
19:00: basmati rice (2/4 cup) , terriyaki sauce (2 spoons), vegetables (paprika, onion,
broccoli, bean sprouts, carrot), chicken fillet (200 grams)
21:00: popcorn (150 grams)
Day 7:
09:00: 1/2 cup granola, yogurt (1 cup) , hempseed (2 small spoon), kiwi
11:00: Apple
13:30: Omelet with wholemeal bread with egg and vegetables (2 eggs, 2 slices of bread)
16:00: Protein bar
19:00: Salmon (200 gram), Potato puree (250 grams), Cauliflower (250 gram)
21:00: 55 grams of pure chocolate (70 % or more)
3: 2400 – 3000 calories nutrition package:
Day 1:
9:00: Oatmeal milk (2 cup), , walnut (23), honey (1 spoon),
& 3 boiled eggs
11:00: 2 Bananas
1:30: large salad, 4 slices of dark bread with 4 slices of chicken fillet with hummus
16:00: 1,5 handful of cashew nuts
19:00: Broccoli (300 grams), chicken fillet / steak (300 gram), rice (300 grams)
20:00: Whey protein shake
Day 2:
9:00: Shake: 1,5 banana, whey (1 scoop), yogurt (2 cups), 3 hands of oatmeal,
water, 10 strawberries
→
2 boiled eggs
11:00: 2 Apples
13:30: Cottage cheese (1 cup) with muesli (1 cup), red fruit (1/2 cup)
16:00: 1 Avocado on 4 slices of bread with tomato, pear
19:00: Salmon (300 gram), potato puree (300 grams), cauliflower (300 gram)
21:00: whey protein, almonds (1,5 hand)
Day 3:
09:00: cottage cheese (1 cup), walnuts (12), honey (1 spoon) & red fruit (3/4 cup)
→
2 boiled eggs
11:00: 2 Kiwi’s
13:30: Salad with lettuce, tomato, chicken, goat cheese, 4 slices of bread with 4
slices of chicken fillet with hummus
16:00: Apple
19:00: Pasta: paprika, tomato, onion, garlic, beef, zucchini, pasta, red sauce, (eat for
80 % till you're stuffed)
21:00: Popcorn (150 gram)
Day 4:
09:00: Water (1 cup) , oatmeal (2 handful) , linseed (1 spoon), hempseed (1 spoon),
cocoa (2 small spoons), peanut butter (2 spoons) , 1 smashed banana
11:00: 10 strawberries
13:30: Omelet with wholemeal bread with egg and vegetables (3 egg, 3 slices of bread)
16:00: Protein bar
19:00: Lean meat (steak, prime rib, tuna steak, tartar, chicken (250 gram) with
vegetables (30 gram) and oil in the oven with sweet potatoes (250 gram)
21:00: 70 grams of pure chocolate (70 % or more)
Day 5:
09:00: Greek yogurt, oatmeal (1,5 hand) , 1 apple, and 2 boiled eggs)
11:00: Kiwi
13:30: Smashed avocado (3/4), 4 slices of roasted bread with 1,5 handful off cashew-nuts
16:00: 6 Big carrots
19:00: Meal salad: corn (2/4 cup), grilled chicken (200 grams), avocado (2/4), lettuce mix,
12 cherry tomatoes, soy sauce + 4 slices of whole grain toasted bread + mozzerella
(50 grams)
21:00: 2 Mandarins
Day 6:
09:00: Cottage cheese (1 cup), walnut (8), honey (1 spoon), red fruit (2/4 cup) &
2 boiled eggs
11:00: 4 crackers with hummus & 4 slices of chicken breast
13:30: Cottage cheese (3/4 cup) with muesli (1/3 cup), banana & 1 egg
16:00: Handful of almonds
19:00: Basmati rice (2/4 cup) , terriyaki sauce (2 spoons), vegetables (paprika, onion,
broccoli, bean sprouts, carrot), chicken fillet (250 grams)
21:00: Popcorn (150 grams)
Day 7:
09:00: 3/4 cup of granola, yogurt (1 cup) , hempseed ( 1 spoon), kiwi
11:00: 2 Apples
13:30: Omelet with wholemeal bread with egg and vegetables (3 eggs, 3 slices of bread)
16:00: Protein bar
19:00: Salmon (250 gram), potato puree (300 grams), cauliflower (300 gram
)21:00: 70 Grams of pure chocolate (70 % or more)
Are you done?
Have you reached the end of the first week? Repeat the week again.
Vary your diet where it is necessary. Use various types of meat and vegetables
so you can maintain your schedule for a long time and you can go for that
RIPPED body.
Protein (FREE ANNEX)
Protein gives you energy and plays a key role in maintaining your immune system, making
enzymes and hormones, and transporting nutrients throughout your body. Protein also
helps your body repair and recover from illness and surgery, wounds and fractures. It
even supports healthy ageing and weight management. There are many products that
contain a lot of proteins. Down below you will find the ones that are the most important!
Food Protein (per 100 grams)
Chicken fillet 23g
Milk 3.5g
Ham 15g
Steak 23g
Yogurt 4.5g
Peanut butter 25g
Cottage cheese 8.5g
Venison steak 21g
Oatmeal 13g
Turkey fillet 21g
Lamb steak 19g
Buttermilk 3.5g
Tuna steak 23g
Cottage cheese 12g
Salmon fillet 21g
Halibut 21g
Roast beef 23g
Cashews 17g
Tilapia fillet 19g
Steak 22g
Mackerel 19g
Greek yogurt 4.5g
Smoked meat 22g
Eel 24g
Anchovy 22g
Rabbit 20g
Pistachio nuts 20g
Sardines 23g
Brown rice 9g
Ham steak 22g
Eggs 6g
Almonds 22g
Ground beef 20g
Shrimps 18g
Walnuts 15g
Protein shake 91g
Pine nuts 36g
Cocoa 21g