LET’S GET STARTED Click here to access the coaching nutrition resources! If you are planning to track calories using Myfitnesspal... Use MyFitnesspal to enter your calorie and protein goals I have given you. Then log the recipes in the meal plans or come up with your own recipes suited to your goals. Swapping out meals... Feel free to swap out meals I’ve given you for meals in my recipe book or your own recipes with the same amount of protein & calories (within 10%). Swapping out ingredients... If you need to swap out ingredients in a recipe make sure to adjust the portions other ingredients (if needed) so the meal still has the same amount of protein & calories (within 10%). Note: be consistent and remember progress takes time! Establishing a enjoyable and sustainable routine will help with adherence & lead to longlasting results. LET’S GET STARTED Quick Tips... Always pick a meal plan that is within 10% of your calorie & protein goals I reccomend just picking 1-2 different meal plans to follow for a few weeks before changing things up. That way you have some variety with your nutrition & you also keep the shopping list to a minimum If you need extra variety, swap out a meal with a similar meal from the recipe books Always have 1-2 meals / week that are NOT on the plan...you’re human live a little haha Note: be consistent and remember progress takes time! Establishing a enjoyable and sustainable routine will help with adherence & lead to longlasting results. DAY ON THE PLATE Calories: 1397 | Protein: 138g BREAKFAST Breakfast Wrap LUNCH Balsamic Chicken Salad DINNER Potato Nachos SNACK Mini Charcuterie Snack Breakfast Wrap Calories: 467 Carbs: 29g Fats: 24g Protein: 35g Ingredients 1 x 50% Less Fat Cheese Slice - Beqa 60g Bacon 1 Egg 75g Hash Browns - Mccain 1 x High Protein Low Carb Wrap - Simson’s Pantry 20g Reduced Sugar Sauce - Fountain Instructions 1. Cook hash brown until crispy, then set aside. 2. Cook bacon until crispy. 3. Cook egg to desired doneness. 4. Spread sauce on wrap, add cheese, hashbrown, bacon, and egg. 5. Roll up and slice. Serve immediately. 1 Balsamic Chicken Salad Calories: 279 Carbs: 20g Fats: 7g Protein: 36g Ingredients 20g Balsamic Vinegar 100g Butternut Pumpkin 150g Chicken Breast 70g Cucumber 5ml Olive Oil 20g Spinach 70g Tomato Instructions 1. Preheat oven to 220°C. 2. Season protein with salt and oil. 3. Toss diced pumpkin with oil and salt in a baking dish. 4. Place protein on pumpkin and bake 25-30 mins until cooked. 5. Let protein cool slightly after removing from oven. 6. Mix balsamic vinegar and salt in a small bowl. 7. Combine chopped vegetables in a large bowl. 8. Slice protein and add to vegetables, toss. 9. Drizzle balsamic vinegar over salad, toss again. 14 Potato Nachos Calories: 363 Carbs: 49g Fats: 17g Protein: 56g Ingredients 50g Canned Black Beans 50g Salsa Sour Cream Light 150g Canned Diced Tomatoes 5g Taco Spice Mix 50g Carisma Potatoes - Coles 50g Corn Canned No Added Salt 150g Extra Lean Beef Mince 30g Light Mozzarella - Coles 5g Peri Peri Salt - Nando’s Salsa Sour Cream Light Taco Spice Mix Instructions 1. Slice potatoes thin, microwave for 5 minutes until soft. Season with peri peri salt, bake at 220°C or air fry for 15 minutes until golden. 2. Cook mince and nacho mix. 3. Arrange potatoes in a tray, add everything on top. 4. Optionally, bake until cheese melts. 5. Serve topped with sour cream and salsa. 21 Mini Charcuterie Snack Calories: 288 Carbs: 17g Fats: 20g Protein: 11g Ingredients Savoys - 25g (approx. 6 biscuits) 1 x Primo Duos Cabanossi And Cheese Instructions 1. Feel free to swap either item for another package for the same amount of calories 22 DAY ON THE PLATE Calories: 1530 | Protein: 117g BREAKFAST Birthday Cake Overnight Oats LUNCH Chicken Burrito DINNER Spaghetti Meatballs SNACK Mini Charcuterie Snack Birthday Cake Overnight Oats Calories: 351 Carbs: 43g Fats: 7g Protein: 32g Ingredients 1 Greek Yoghurt - Chobani Fit or YoPro (Any Tub) 100ml High Protein Almond milk - So Good 40g Oats (Weighed Raw) 10g Protein Powder - WPI (Any) 10g Rainbow Sprinkles 5ml Vanilla Essence Instructions 1. Blend oats, milk, protein powder, yogurt, and vanilla essence. 2. Add rainbow sprinkles and stir. 3. Pour mixture into a jar with a lid. 4. Refrigerate overnight or for 4 hours. 5. Stir well the next day and enjoy cold. 4 Chicken Burrito Calories: 424 Carbs: 48g Fats: 7g Protein: 37g Ingredients 25g Canned Black Beans 100g Chicken Breast 20g Coriander 1 High Protein Low Carb Wrap - Simson’s Pantry 40g Mexican Style Rice - Uncle Bens 30g Onion 100g Salsa 15g Taco Spice Mix 100g Tomato Instructions 1. Cook seasoned protein in pan until done, set aside. 2. Heat pre-cooked rice, beans, seasoning, and salsa in the same pan. 3. Make Pico de Gallo by mixing chopped tomatoes, onion, and coriander; season. 4. Layer rice mixture, protein, Pico de Gallo, cheese, and more salsa in wraps, then fold and roll. 12 Spaghetti Meatballs Calories: 474 Carbs: 56g Fats: 9g Protein: 37g Ingredients 20g 50% Less Fat Cheese Shredded - Beqa 100g Bolognese Pasta Sauce - Dolmio 90g Extra Lean Beef Mince 10g Garlic 3g Italian Herbs - MasterFoods 20g Onion 1 Salt & Pepper 55g Smart Fibre Pasta -Vetta 20g Tomato Chutney Instructions 1. Chop onion and mince garlic (use fresh or pre-minced). 2. Combine mince, onion, garlic, herbs, and tomato chutney in a bowl. 3. Season with salt and pepper, then mix. 4. Shape mixture into small balls and set aside. 5. Cook pasta according to package instructions. 6. Cook meatballs in a non-stick pan for 3-4 minutes, rotating until done. 19 Mini Charcuterie Snack Calories: 288 Carbs: 17g Fats: 20g Protein: 11g Ingredients Savoys - 25g (approx. 6 biscuits) 1 x Primo Duos Cabanossi And Cheese Instructions 1. Feel free to swap either item for another package for the same amount of calories 22 Portion Control Guide Your Nutrition I understand always following a recipe or tracking calories might not be possible & if that’s the case I want you to use the portion sizes below to help guide your nutritional choices Protein 2 portions Veggies 2 portions Carbs 1 portion Fats 1 portion Protein For Men For Women 2 palms of protein dense foods with each meal 1 palm of protein dense foods with each meal Lean Meat Proteins Chicken breast Turkey breast Lean beef (sirloin, tenderloin) 5% Beef Mince White fish Tuna Veal Fatty Meat Proteins Salmon Beef (ribeye, brisket) Pork Lamb Dairy Greek yogurt Cottage cheese Skim milk Lowfat cheese Whey protein Other Eggs Tofu Lentils `Quinoa Edamame Veggies For Men For Women 2 fists of vegetables with each meal 1 fist of vegetables with each meal Vegetables Broccoli Spinach Kale Carrots Brussels sprouts Cauliflower Bell peppers Asparagus Green beans Cabbage Zucchini Beets Mushrooms Eggplant Cucumbers Tomatoes Peas Celery Lettuce Carbs For Men For Women 2 cupped handfuls of carb dense foods with most meals 1 cupped handful of carb dense foods with most meals Grains Quinoa Brown Rice Oats Barley Whole wheat pasta Whole wheat Bread Starches Potatoes White pasta White rice White bread Chickpeas Fruits Bananas Apples Berries (strawberries, blueberries, raspberries) Oranges Grapes Fats For Men For Women 2 entire thumbs of fat dense foods with most meal 1 entire thumb of fat dense foods with most meal Fats Avocado Olive Oil Coconut Oil Butter Ghee Peanut Butter Almond Butter Cashew Butter Walnut Butter Macadamia Nuts Almonds Walnuts Pecans Chia Seeds Flaxseeds Sunflower Seeds Pumpkin Seeds Fatty Fish (e.g., Salmon, Mackerel) Cheese (e.g., Cheddar, Swiss) Dark Chocolate (70% cocoa or higher) QA Do I gauge my portions before or after cooking? Gauges foods in the form you eat them. Food portions are for plating, not cooking. How do I count mixed foods like chilli? Don’t overthink it. Guesstimate your portions. Eat mindfully, paying attention to your fullness cues. Add a side of veggies (and maybe extra protein). How do I count cookies, ice-cream, chips and other processed foods? One handful is equal to 1 thumb of fat and 1 cupped hand of carbs. How do I handle Alcohol?
