PLAN Emily Skye

Title Text
Hi there!
Welcome to the Emily Skye 30 Day Shred!
This is a 30 day shred I have developed and recommend to specifically address the needs of
women who have a special occasion to prepare for. This could be your wedding, your birthday, a
party or celebration, a work function or basically ANY occasion that you want to look your best for!
The 30 Day Shred is also perfect to kick-start your healthy lifestyle!
This 30 day shred is what I do when I have an event coming up that I have to be lean for such as a
fitness competition, photo shoot or commercial etc. I dont agree with depleting yourself in order to
get shredded, its not healthy or maintainable.
My 30 Day Shred is all about back to basics eating and training - this is what I do to shred fat
fast. This is not a detox or lifestyle eating plan, it is a strict, goal oriented eating and exercise
guide to get you lean and toned in a short period of time. You will be eating simply and exclusively
unprocessed, nutrient rich foods.
To get the best results, this guide is designed to be followed TO THE LETTER. No cheats, no off
days, no lazy days, no substitutions and NO EXCUSES.
By properly following my 30 Day Shred you will healthily shred body fat for your special occasion
so you can enjoy yourself on the day knowing that you look your absolute best.
Before beginning the 30 Day Shred be sure to read through this document so you know what you
are in for. Its not going to be easy but if you are strict with yourself and instil strong self-discipline
throughout the 30 days you will see results, I guarantee it!
MEAL
&
EXERC
I
S
PROGR E
AM
After completing this program you should expect to have more energy, sleep better, your clothes
may become loose, and you will feel better, fitter and healthier than ever!
So lets get started! It wont be easy, but it will be worth it!
Contents

Introduction 3
Tips & Tricks
Your Food Explained
Meal Plan - Meat Eaters
Meal Plan - Vegetarian
10
Shopping Lists Explained
12
Shopping List - Meat Eater
13
Shopping List - Vegetarian
17
Recipes - Meat Eaters
21
Recipes - Vegetarian
33
Your Training Explained
43
Warm Up /Warm Down

/ Stretches
45
30 Day Meal & Exercise Plan
60
Bonus Workouts - Beginner
90
Bonus Workouts - Advanced 95

Words of Wisdom
100
2
Introduction
Hi there,
Welcome to the Emily Skyes 30 Day Ab Shred!
Over the years I have worked out what it takes to develop that flat toned tummy or that ripped shapely six
pack. Through the process of trial and error I now know the way to achieve the best results and I want to
share it all with you. Over the past 3 years I have written down and recorded every single workout I have
ever done. The following program is a collection of all of the best workouts that I have used to give me firm
and toned abs. These workouts are exactly what I do when I want to see real results fast!
IMPORTANT INFORMATION
I recommend seeing your doctor before starting this eating & training guide to ensure this program
is suitable for you & that you are capable of performing the recommended exercises.
The training programs I have included can be intense and you need to ensure you are doing the
correct technique to prevent injury.
This program does not take into consideration any individual food allergies. If you have any food
allergies DO NOT follow this eating plan.
Individual results vary.
Just like The 30 Day Shred, The 30 Day Ab Shred has made achieving your goals simple and realistic.
30 days is more than enough time to see real changes both physically and mentally. As I always say,
the key is consistency! If you commit yourself to the process you will see the results you are looking for.
There arent any tricks or secrets here. I have given you the method and the rest is up to you! We have a
fantastic online community of ladies that are all working towards their goals of a fit and healthier lifestyle.
I welcome you to our community and I know that you are capable of achieving the results that you have
dreamed of.
Emily xx
Tips & Tricks

Plan ahead! Prepare your meals a few days in advance so you have no excuses! Plan your workouts so they fit in with your schedule.
Take pics & measurements weekly! Take a pic front on, side on and a back view in similar lighting, clothing and same time of day. This is the best way to monitor your results!
Id love to see your results at the end of the 30 days so please feel free to submit your photos to the
website under the Testimonials tab.
Dont go by what the scales say! They dont take into account muscle weight! My weight goes up
and down daily! The worst thing you can do is stress about your weight - it may actually cause your
body to hold onto fat! Its how you look & feel thats important!
Drink plenty of water! Drink at least 2L of water a day and more if you train!
You can have coffee and tea! If you would like to have milk choose either almond milk or full fat
milk. Light or low fat food is usually full of chemicals and sugar!
Use a natural sweetener like Stevia instead of sugar or artificial sweeteners. Get some sachets
so you can keep them in your purse when you go out! You can also add 1 tsp. stevia to pancakes,
smoothies, quinoa bowls etc. to sweeten them up!
Drink a big glass of water first thing in the morning! I like to have a glass of water at room
temp with squeezed lemon in it. Its cleansing and helps your digestive system run efficiently.
If you arent exercising while on my 30 Day Ab Shred but following my meal plan and you wish
to lose fat then I suggest cutting back a little on the carbs - dont have as much sweet potato, pumpkin, rice, quinoa etc as you wont be needing as much fuel for energy!
Everybody is different! Your body is going to respond differently to other people doing the Ab
Shred. If you find you dont need as many carbs as whats in the meal plan then feel free to
adjust the serving sizes of carbs (brown rice, quinoa, pumpkin, sweet potato). You will notice I give a
low carb option for some of the recipes so its up to you if you want to lower the carbs! Your health is
number one to me and I would rather you have too much healthy food than not enough food.
If you dont like salad you can substitute it for green veggies such as asparagus, green beans,
zucchini, broccoli etc. You will of course have to adjust your shopping list to suit.
Aim to get 6-8 hours sleep a night. (Preferably 8+)
Buy fresh, organic food when possible! - Check out your local food market!
Dont under eat! This will only cause your metabolism to slow down and hold onto body fat, or
worse store more! If you have previously been on a low calorie/low carb diet then I suggest seeking
professional advice on how to gradually introduce more carbs to your diet over a period of time so
you can get your metabolism running efficiently.
It is normal to feel sick or lethargic when you first start eating clean. Dont panic as you will be
feeling great soon! Everybody is different but it usually takes a few days up to a week for your body
to adjust. If you are feeling unwell and are worried, dont hesitate to see a medical professional.
Buy comfortable and supportive gym clothes! Theres nothing worse than exercising when you
feel uncomfortable! Your shoes should also be supportive and suitable for your feet.
Beware of bad influences! Dont let your friends push you into eating an unhealthy meal or an
alcoholic drink.
Be prepared for people around you to not understand what youre doing or why! - Even close
friends and family. Because they dont understand your reasons they might make negative comments such as youre training too hard, youre getting too skinny, you look like a man, youre
taking it too far etc. Try not to let their comments and opinions upset you. You need to remember
why you decided to do this and make your own wants and needs a priority. Youre not here to please
everyone else and if youre not happy yourself how are you supposed to make anyone else happy?
Try to surround yourself with positive, like-minded people who uplift you. It will make your
journey so much more enjoyable and easier!
Be proud of every step you take - every meal you eat and every workout you get through. Even
if you couldnt finish a workout, dont be upset with yourself, be proud of what you DID do and try
again next time. If you slip up with your meals, forgive yourself and get straight back on track with
your next meal! None of us are perfect, we all make mistakes and we all have to start somewhere!
Being too hard on yourself can be detrimental to your journey and your results.
Your food explained

The right foods are essential for your success. Without the right nutrition there is no point to an
effective training program. Like the sayings go, you cant out train a bad diet and abs are built in
the gym and revealed in the kitchen!
Your diet is by far the most important aspect to a good program. You can train all you like but if you dont
have the right fuel for your body you arent going to reap the rewards of your hard work in the gym. If you
dont eat the right food you will be left feeling tired and lethargic and your abs will never be seen. Not to
mention the negative mental and emotional aspect a restrictive and unhealthy diet can have.
Why the Ab Shred is gluten free

You will notice that the my 30 Day AB Shred is completely gluten free. Gluten is a protein found in bread,
pasta, many breakfast cereals and many other foods containing wheat, spelt, barley or rye.
Even though you might not be gluten intolerant or coeliac, research shows that gluten is not good
for anyone! It stimulates appetite - making you hungrier, may have addictive properties, can cause
inflammation in your intestines, degeneration in the intestinal lining, bloating, stool inconsistency and
fatigue. Gluten can also have severe effects on the brain. Many cases of neurological illness may be
caused and/or exacerbated by consuming gluten.
Buy Organic
Try to buy organic food whenever possible. Foods that are not organic can be full of nasties such as
pesticides, hormones, antibiotics and other toxins. Toxins are terrible for you. They can mess up your
endocrine system and metabolism, increasing your body fat percentage. These nasties are also related to
autoimmune diseases, cancer, MS and heart disease.
Meat and Fish

Meat and fish are a source of complete protein and good fats essential for brain and organ function.
Protein is an important part of any sort of nutritional plan as our bodies thrive on it. Our muscles are
created from it and our skin, nails, hair and teeth reap the benefits from it. Protein is also crucial for energy
stores and helps to ensure our bodies can work at optimum efficiency. Our bodies do not have the ability
to produce all protein by themselves so we must obtain it from food sources like meat and fish.
Vegetables
Vegetables are very nutrient dense with a minimal amount of calories. They are important to include in your diet
for anyone trying to lose body fat. Vegetables offer a high fibre content, which will aid in keeping you regular
and help you to fill up for less. Veggies are fat free and cholesterol free. Organic varieties are grown with no
pesticides or additives. This makes them even healthier.
Quinoa
Quinoa (pronounced keen-wah). It is an ancient grain that is highly nutritious and gluten-free. Its a good
choice for vegetarians as it contains more protein than any other grain or seed, with a good balance of
all 8 essential amino acids. Quinoa is also high in fibre, has a low-GI and is a source of iron, B vitamins,
calcium and magnesium, and vitamin E.
Your food explained

Fruit
Fruits, like vegetables, are full of essential fibre and nutrients. They are higher in natural sugars (fructose)
than vegetables but, when consumed in moderation, can provide the body with vital minerals and energy.
Fruit consumption can help prevent colon cancer, diabetes, high cholesterol, high blood pressure,
constipation and help aid metabolism and weight loss.
Eggs
Eggs are a fantastic source of protein. They have a huge amount of benefits for the human body. The main
ones being they contain vitamin D and calcium which is needed for healthy bones and teeth. Also Choline,
which is important for brain function and memory retention.
Nuts
Nuts are a great snack and a great addition to a meal. They are high in protein as well as healthy fats,
antioxidants and fibre. Your skin, hair and teeth will love you for including nuts into your diet as they are
high in polyunsaturated fats.
Legumes
Legumes are an excellent source of protein, low in fat, a good source of fibre, folate, phosphorus,
Potassium, iron, zinc, calcium and selenium. They contain Thiamin (B1),
Riboflavin (B2), Niacin (B3), B5 and B6. They also rich in antioxidants and
have a low-GI. * They have anti-nutrients in the outer layer so are best soaked
or fermented before consuming.
Tempeh
Tempeh is a textured soy product that is protein rich.
Tofu is a highly processed food source where as Tempeh is made
from fermented soy beans making it a much healthier alternative.
Brown Rice
Brown rice is healthier than white rice. It contains far
more nutrients and fibre because it retains the bran and germ which is
where many of the vitamins and minerals are found. Its a filling food
source and provides your body with vital good carbohydrates
essential for a healthy body.
MEAL PLAN - Meat Eaters

WEEK 1

BREAKFAST
SNACK
LUNCH
SNACK
DINNER

1 Banana and chia seed
Green smoothie
Pancakes
Chicken and sweet

potato salad
2 Coconut pancakes
Berry smoothie
with yoghurt
Turkey balls and

Apple muffins
cottage cheese salad
Gluten free pizza
3 Quinoa smash bowl

1 Banana & 6 walnuts

Vegetarian chickpea
salad
Sweet potato,
mushroom & leek
patties
Healthy rice cakes
Salmon seaweed
wraps
Chilli con carne
4 Sweet potato
Green smoothie
Turkey & lettuce cups
Healthy rice cakes
and pumpkin omelette
Lime Chilli chicken

salad
5 Blueberry & banana

Egg muffins
pancakes
Salmon seaweed
wraps
Portobello stack
Healthy rice
cakes
Thai green chicken with

quinoa / brown rice
Chicken patties &

pumpkin salad
6 Quinoa banana
Green smoothie
Smoked salmon salad
bowl
7 Cottage cheese
Banana & 10 almonds
omelette
Vegetarian sweet
Apple muffins Chicken / lean red meat
potato salad
& veggie stir fry with
Zucchini spaghetti
WEEK 2
BREAKFAST
SNACK
LUNCH
SNACK DINNER
8 Apple & cinnamon Berry smoothie Chicken & sweet Healthy rice cakes Herb coated fish fillet
Pancakes
potato salad
with brown rice
9 Quinoa blueberry bowl Egg muffins Turkey balls & cottage Salmon seaweed Chicken Mexican
cheese salad
wraps
bowl
10 Spinach & pear
omelette
Green smoothie
Vegetarian chickpea
salad
Healthy rice cakes
Chilli con carne
11 Banana & chia seed Egg muffins Turkey & lettuce cups Apple muffins
pancakes
Gluten free pizza
12 Coconut pancakes
1 Banana & 10 almonds
Chicken patties &
Salmon seaweed
with yogurt
pumpkin salad
wraps

Sweet potato
mushroom and leek
patties
13 Quinoa smash bowl

Green smoothie
Smoked salmon salad
Healthy rice cakes

Lime chilli chicken

salad
14 Sweet potato &

Berry smoothie
pumpkin omelette
Portobello stack
Vegetarian sweet potato Apple muffins

salad
WEEK 3
BREAKFAST SNACK
LUNCH
SNACK DINNER

15 Blueberry and banana
Egg muffins
Chicken & sweet
Seaweed &
pancakes
potato salad
salmon wraps

16 Quinoa banana bowl
Green smoothie
Turkey balls & cottage
Healthy rice cakes

cheese salad

17 Cottage cheese
omelette
Berry smoothie

Chicken / lean red

meat & veggie stir fry
with zucchini pasta
Apple muffins

Herb coated fish

fillet with brown rice
18 Apple & cinnamon

Turkey & lettuce cups
pancakes
Salmon seaweed
wraps
Chicken mexican
bowl
19 Quinoa blueberry bowl

Egg muffins

Chicken patties and

pumpkin salad
Healthy rice cakes
Chilli con carne
20 Spinich & pear omelette
Smoked salmon salad
Apple muffins
Gluten free pizza
Berry smoothie
Vegetarian chickpea
salad
Thai green chicken

mince with quinoa /
brown rice
21 Banana & chia seed

Egg muffins
Vegetarian sweet potato Salmon seaweed
pancakes
salad
wraps

Sweet potato
mushroom & leek
patties
WEEK 4
BREAKFAST
SNACK
LUNCH
SNACK DINNER
22 Coconut pancakes
Banana & 6 walnuts
with yogurt
Chicken & sweet potato

Healthy rice cakes
salad
Lime chilli chicken

salad

Berry smoothie


cheese salad
Portobello stack
Apple muffins
24 Sweet potato & pumpkin

Vegetarian chickpea
Salmon seaweed
omelette
salad
wraps

Thai green chicken

mince with quinoa /
brown rice

Egg muffins
Turkey and lettuce cups
Healthy rice cakes
pancakes

Chicken / lean red

meat and veggie stir fry
with zucchini spaghetti

Berry smoothie

Chicken patties &

Apple muffins
pumpkin salad
Herb coated fish fillet

with brown rice
27 Cottage cheese omelette
Smoked salmon salad
Green smoothie
Chicken mexican bowl
28 Apple & cinnamon

Egg muffins
pancakes
Vegetarian sweet potato

salad
Healthy rice cakes
Chilli con carne

Green smoothie

Chicken & sweet potato

salad
Apple muffins
Gluten free pizza
30 Spinach & pear omelette

Salmon seaweed

cheese salad
wraps

Sweet potato
mushroom and leek
patties
MEAL PLAN - Vegetarian

WEEK 1
BREAKFAST
SNACK
LUNCH
SNACK
DINNER

Green smoothie
Vegetarian sweet potato Healthy rice cakes
pancakes
salad

Sweet potato
mushroom & leek
patties
2 Coconut pancakes with

Berry smoothie
yogurt
Vegetarian chickpea
salad
Apple muffins
Tempeh con carne
3 Quinoa smash bowl


Vegetarian beetroot
salad
Egg muffins
Tempeh stack

omelette
Vegetarian mixed salad
Healthy rice cakes
Simple mexi bowl

Egg muffins
pancakes

salad
Green smoothie
Veggie burgers

Green smoothie

Vegetarian chickpea
Healthy rice cakes
salad
Thai green tempeh with

quinoa / brown rice

Vegetarian beetroot
salad
Apple muffins

Gluten free healthy

pizza - vegetarian
LUNCH
SNACK DINNER
Green smoothie

WEEK 2
BREAKFAST
SNACK
8 Apple & cinnamon

Berry smoothie
Vegetarian mixed
Healthy rice cakes
pancakes
salad

Sweet potato
mushroom & leek
patties


Green smoothie


salad
Egg muffins
Tempeh con carne
Vegetarian chickpea
salad
Healthy rice cakes
Tempeh stack

Egg muffins
pancakes
Vegetarian beetroot
salad
Apple muffins
Simple mexi bowl
12 Coconut pancakes with

yogurt
Vegetarian mixed salad
Green smoothie
Veggie burgers

Green smoothie

Vegetarian sweet potato Healthy rice cakes

salad

quinoa / brown rice

omelette
Vegetarian chickpea
salad
Gluten free healthy

pizza - vegetarian
Berry smoothie

Apple muffins

10
WEEK 3

BREAKFAST
SNACK

LUNCH
SNACK DINNER

Egg muffins
Vegetarian beetroot
Green smoothie
pancakes
salad

Sweet potato
mushroom and leek
patties
Berry smoothie
Vegetarian mix salad
Healthy rice cakes
Tempeh con carne

Berry smoothie


salad
Apple muffins
Tempeh stack
18 Apple & cinnamon

pancakes
Vegetarian chickpea
salad
Green smoothie
Simple mexi bowl

Egg muffins

Vegetarian beetroot
Healthy rice cakes
salad
Veggie burgers

Berry smoothie
Apple muffins


quinoa / brown rice

pancakes
Gluten free healthy

pizza - vegetarian
Egg muffins


salad
Green smoothie

LUNCH
SNACK DINNER
WEEK 4
BREAKFAST
SNACK
22 Coconut pancakes
Vegetarian chickpea
Healthy rice cakes
with yogurt
salad

Sweet potato
mushroom & leek
patties

Berry smoothie

Tempeh con carne
Vegetarian beetroot
salad
Apple muffins

Green smoothie
omelette
Tempeh stack

Egg muffins
pancakes

salad
Healthy rice cakes
Simple mexi bowl

Berry smoothie

Vegetarian chickpea
salad
Apple muffins
Veggie burgers


Vegetarian beetroot
Green smoothie
salad

quinoa / brown rice
28 Apple & cinnamon

pancakes

Gluten free healthy

pizza - vegetarian
Egg muffins

Healthy rice cakes


Green smoothie
Vegetarian sweet potato Apple muffins

salad

Sweet potato
mushroom & leek
patties
30 Spinach & pear

omelette
Tempeh con carne

Vegetarian chickpea
salad
Healthy rice cakes
11
Shopping Lists Explained

The shopping lists for the meat and vegetarian meal plans are broken up
to weekly amounts to make it simple for you!
In each shopping list it tells you everything you need for the entire week. You will need to go to
the grocery shop at least a couple of times a week for some of the food as its best to always have
fresh food. It might be an idea to buy green veggies and salad every few days.
Some of the recipes I give a low carb option. If you decide to lower the carbs you will need to
adjust your shopping list to suit as you will need extra spinach leaves/lettuce and green veggies
(asparagus, broccoli, green beans, zucchini etc.)
Plan ahead!
You can buy meat in bulk if you like & freeze it until you need it.
Buy all your fruits & veggies fresh unless specified.
Its a good idea to look for local markets to get good quality food for a decent price!
Coconut oil and coconut aminos can be found at health food shops if its not in your grocery store.
You can also purchase these online!
Low carb protein powder can be bought online. I recommend a natural/organic one with
nothing artificial in it.
Remember to buy organic when possible (especially meat and greens).
In the shopping lists you will see it says optional next to some of the ingredients - this is if you
want to have those ingredients in the recipes or not. It totally depends on your taste.
Some of the things on the shopping list will last the whole 30 days so you may not need to buy
more of a particular item when it says that item on the shopping list.
Keep track of your food such as spices, sweet potatoes, onions, yogurt, cottage cheese, coconut
oil etc. Only buy as needed!
If you wish you can use salad dressing on salads providing they have no sugar added. I like
balsamic vinegar, whole grain mustard and olive oil mixed together. Lemons and limes are great as
well! You may need to add these as extras to your shopping list.
When buying quinoa - All the recipes give instructions for the quinoa seeds but you can also buy
quinoa already cooked and flaked (quinoa flakes) - it is much quicker and easier to cook but you will
need to follow the instructions on the packet as the cooking instructions differ.
12
SHOPPING LIST - Meat Eater

Meat
WEEK 1
Fruit & Vegetables
Bananas (small) 5
Apples - 4
Blueberries 1 packet
Strawberries 1 punnet
Sweet potato 5
Pumpkin 1/2 small pumpkin
Spinach leaves - 3 bags
Lettuce 1 small head
Limes - 5
Kale 1 (optional for smoothies)
Mixed berries 1 packet (fresh or frozen)
Cherry tomatoes 4 punnets (more if req.)
Broccoli 1 large head
Garlic Paste / Garlic 1
Green beans 1 packet
Peas 1 bag
Avocados 1
Lemons - 2 (+ optional extras for dressings)
Baby corn 1 Packet
Brown onions (small) - 4
Mushrooms (small) 2 small packets
Asparagus - 1 bunch
Leek 1 small leek
Coriander 1 bunch (optional)
Fresh chilli - 1 (optional)
Fresh thyme - 1
Chilli flakes 1 shaker
Bok choy - 1 bunch
Zucchinis (medium size) - 2
Ginger 1 (4cm piece)
Portobello mushrooms - 2
Red capsicum - 1
Carrots 2
Nuts
Sliced almonds 1 packet

Walnuts 1 packet
Pine nuts 1 small packet
Natural / Roasted almonds 1 packet
Chicken breast 300g

Chicken mince 220g
Turkey mince 270g
Smoked salmon 120g
Beef mince 250g
Chicken breast/lean red meat 100g
Tinned salmon 95g - 2
Dairy
Cottage cheese 1 tub

Natural low sugar yoghurt 1 tub
Misc.
Eggs 27
Almond meal 1 large packet
Natural low carb protein powder 1 tub
Ground cinnamon 1 shaker
Raw honey - 1 small jar
Coconut oil 1 large jar
Quinoa seeds 1 large packet
Quinoa flakes - 1 small packet
LSA 1 packet
Rice cakes 1 packet
Pink sea salt - 1
Balsamic vinegar 1 (optional)
Green curry paste 1 tube
Brown rice 1 packet
Paprika 1 Shaker
Ground cumin 1 shaker
Kidney Beans 1 tin
Coconut aminos / tamari sauce 1 bottle
(optional for extra flavour)
Curry powder 1 shaker
Gluten free pizza base - 1 medium size (1520cm diameter)
Low sugar pizza sauce 1 jar
Stevia 1 jar
Baking soda 1 container
Almond milk (unsweetened) 1L
Seaweed sushi sheets 1 packet
Peeled tomatoes 1 tin
Shredded coconut 1 small packet
Chickpeas 1 tin
Basil Paste - 1 tube
Chia Seeds - 1 Pack
Mustard Powder - 1 Shaker
Tomato Paste - 1 tube
Onion powder - 1 shaker
Mixed herbs - 1 shaker
13

Only bu
y as
needed
! You m
ay
have le
ftover f
ood fro
the pre
m
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eek tha
t
is still f
resh!
WEEK 2
Fruit & Vegetables
Bananas (small) - 2
Apples 4
Strawberries - 1 packet
Pear - 1
Sweet Potato 5 (if required)
Spinach leaves 3 bags
Limes 4
Mixed berries (fresh or frozen) 1 pack (if
req.)
Tomato paste 1 small tub
Broccoli 2 large heads
Garlic Paste / Garlic - 1 (if required)
Chickpeas 1 tin (if required)
Avocados 2
Lemons 3 (+ optional extras for dressings)
Brown onions (small) 4
Tomatoes - 2
Mushrooms (small) 1 pack
Asparagus 1-2 bunches
Leek 1 small leek
Coriander 1 (optional)
Portobello mushrooms 2
Carrots 3
Red capsicum - 1
Meat
Chicken breast 400g

White fish 150g
Chicken mince 120g
Turkey mince 270g
Smoked salmon 120g
Beef mince 250g
Dairy
Natural low sugar yoghurt 1 tub (if required)

Cottage cheese 1 tub (if required)
Misc.
Eggs 30
Almond meal - 1 bag (if required)
Quinoa seeds 1 packet (if required)
Sushi seaweed sheets 1 packet (if required)
Brown rice 1 bag (if required)
Low sugar salsa 1 jar
Kidney Beans 1 tin
Gluten free pizza base 1 medium size (1520cm diameter)
Low sugar pizza sauce 1 jar (if required)
Basil paste - (if required)
Nuts
Sliced almonds 1 packet (if required)

Walnuts 1 packet (if required)
Natural / Roasted almonds 1 Packet if
required)
14

WEEK 3
Fruit & Vegetables
Bananas (small) 4
Apples 3
Pear - 1
Limes - 2
Mixed berries (fresh or frozen) 1 pack (if
req.)
Broccoli 1 head
Garlic Paste / Garlic 1 (if required)
Green beans 1 packet (if required)
Peas 1 small bag (if required)
Avocados 2
Mushrooms (small) 2 small packs (if req.)
Asparagus - 1-2 bunches
Leek 1 small
Fresh thyme - 1
Baby corn - 3
Red capsicum - 1 (if required)
Carrots 3
Bok choy - 1 bunch
Nuts
Sliced almonds 1 bag

Pine nuts 1 packet (if required)
Natural / Roasted almonds 1 packet (if
required)
Meat
Chicken breast 400g

Chicken mince 220g
Turkey mince 270g
Smoked salmon 120g
White fish 150g
Beef mince 100g
Dairy

Misc.
Almond meal 1 packet (if required)

Eggs 30
Natural low carb protein powder (if required)
Shredded coconut 1 small packet
Coconut oil 1 jar (if required)
Rice cakes 1 packet (if required)
Low sugar salsa 1 jar (if required)
Seaweed sushi sheets 1 packet (if required)
Green curry paste 1 tube (if required)
Brown rice 1 packet (if required)
Kidney beans 1 tin (if required)
15

WEEK 4
Fruit & Vegetables
Bananas (small) 6
Apples 4
Pear - 1
Strawberries 1 packet
Limes - 3
Mixed berries (fresh or frozen) 1 pack if
req.
Broccoli 1 head
Green beans 1 packet (if required)
Peas 1 small bag (if required)
Avocados 2
Mushrooms (small) 2 small packs (if req.)
Leek 1 small
Fresh thyme - 1
Baby corn - 3
Zucchini (medium size) - 4
Red capsicum - 1
Carrots 3
Bok choy - 1 bunch
Nuts
Sliced almonds 1 bag

Pine nuts 1 packet (if required)
Natural / Roasted almonds 1 packet
(if required)
Meat
Chicken breast 600g

Chicken mince 220g
Turkey mince 390g
Smoked salmon 120g
White fish 150g
Beef mince 250g
Dairy

Cottage cheese (full fat) 1 tub (if required)
Misc.

Eggs 35
Coconut oil 1 jar (if required)
Low sugar salsa 1 jar (if required)
Seaweed sushi sheets 1 packet (if required)
Green curry paste 1 tube (if required)
Shredded coconut 1 small packet (if
required)
16
SHOPPING LIST - Vegetarian

WEEK 1
Fruit & Vegetables
Banana (small) - 5
Apple - 4
Strawberries 2 packets
Sweet potato - 3
Spinach leaves 3 packets
Limes - 4
Kale -1 (optional for smoothies)
Mixed berries (fresh or frozen) 1 packet
Avocado - 2
Lemon - 3 (+ optional extras for dressings)
Beetroot - 2
Celery 1 head
Red onions (small) - 1
Mushrooms (small) 1 pack
Leek - 1 small
Zucchini - 1 (+ more if required for low carb
options)
Fresh thyme - 1
Bok choy -1 bunch
Red capsicum - 1
Carrots 2
Parsley - 1 small bunch
Nuts

Walnuts- 1 packet
Natural / roasted almonds - 1 packet
Dairy

Cottage cheese (full fat) 1 tub
Misc.
Almond meal 1 large packet

Eggs - 23
Natural low carb protein powder 1 tub
Shredded coconut 1 packet
Chia seeds 1 packet
Ground cinnamon 1 shaker
Raw honey - 1 small jar
Coconut oil 1 jar
Quinoa 1 large packet
LSA 1 packet
Rice cakes 1 packet
Chickpeas 2 cans
Pink sea salt 1 shaker
Dried oregano 1 shaker
Pumpkin seeds 1 packet
Black pepper 1 shaker
Tempeh 600g
Green curry paste 1 tube
Brown rice 1 large packet
Tomato paste 1 tube
Paprika 1 shaker
Onion powder - 1 shaker
Ground cumin 1 shaker
Kidney Beans 1 tin
Black beans 1 tin
Organic salsa / low sugar salsa 1 jar
Lentils 1 tin
Ground flaxseed 1 shaker
Coconut aminos / tamari sauce - 1 bottle
(optional)
Dried basil 1 shaker
Curry powder - 1 shaker
4 bean mix 1 tin
Low sugar pizza sauce 1 jar
Stevia 1 jar
Baking soda - 1 container
Basil Paste - 1 tube
Mustard powder - 1 shaker
17

Only bu
y as
needed
! You m
ay
have le
ftover f
o
od from
the pre
vious w
eek tha
t
is still f
resh!
WEEK 2
Fruit & Vegetables
Bananas (small) 3
Apples 5
Blueberries 1 packet (if required)
Strawberries 1 packet (if required)
Sweet potato 4 (if required)
Pumpkin of a small pumpkin
Spinach leaves - 3 packets
Limes - 3
Pear - 1
Kale - 1 bunch (optional for smoothies)
Mixed berries (fresh or frozen) 1 pack if
req.
Broccoli 2 large head
Garlic paste / Garlic 1 (if required)
Avocados 3
Lemon - 2 (+ optional extras for dressings)
Beetroot - 1
Celery - 1
Brown onions (small) 3
Mushrooms (small) 2 small packs
Asparagus -1-2 bunches
Leek -1 (small)
Fresh thyme -1
Bok choy -1 bunch
Portobello mushrooms -2
Red capsicum 1
Carrots 2
options)
Ginger - 1 (1cm piece if required)
Dairy
Natural low sugar yoghurt - 1 tub (if required)

Misc.

Eggs 28
Shredded coconut if required
Chia seeds if required
Quinoa 1 bag if required
Chickpeas 2 tin
Pumpkin seeds 1 packet (if required)
Tempeh 600g
Tomato paste 1 tube (if required)
Black beans 1 tin (if required)
Lentils 1 tin
4 Bean mix 1 tin (if required)
Low sugar pizza sauce (1 if required)
Basil paste - 1 tube (if required)
Nuts
Sliced almonds 1 packet (if required)

required)
18

WEEK 3
Fruit & Vegetables
Bananas (small) - 4
Apples - 5
Sweet Potato - 4 (if required)
Limes - 3
Kale 1 bunch (optional for smoothies)
Mixed berries (fresh or frozen) 1 packet if
req.
Avocados - 2
Beetroot - 2
Celery 1 small bunch
Mushrooms (small) 1 packet
Asparagus 1-2 bunches
Leek - 1 small bunch
Fresh thyme - 1
Bok choy - 1 bunch
Garlic paste / garlic - 1 (if required)
Red capsicum - 1
options)
Pear - 1
Dairy

Misc.
Almond meal 1 bag (if required)

Eggs - 31
Natural low carb protein powder 1 tub (if
required)
Shredded coconut 1 small bag (if required)
Chickpeas 2 tins
Pumpkin seeds - 1 small packet (if required)
Black pepper - 1 shaker
Tempeh 600g
Green curry paste 1 (if required)
Tomato paste 1 (if required)
Kidney Beans 1 tin
Black beans 1 tin
Organic low sugar salsa 1 jar (if required)
Lentils 1 tin
Ground flaxseed - 1 packet/container (if
required)
Carrots 2
Coconut aminos / Tamari sauce (optional)
4 Bean mix 1 tin
Nuts

required)
19

WEEK 4
Fruit & Vegetables
Bananas (small) - 6
Apples - 6
Sweet potato - 4 (if required)
Limes 3
Pears - 1
Kale 1 bunch (optional for smoothies)
Mixed berries (fresh or frozen) 1 packet if
req.
Garlic Paste / Garlic - 1 (if required)
Avocados - 3
Beetroot - 2
Celery 1 small bunch
Mushrooms (small) 1 packet
Asparagus 2 bunches
Leek - 1 small bunch
Fresh thyme - 1
Bok choy - 1 bunch
Ginger 1 (1cm piece if required)
Red capsicum - 1
Carrots 2
options)
Dairy

Misc.
Almond meal 1 bag (if required)

Eggs - 29
Natural low carb protein powder 1 tub (if
required)
Almond milk 1L
Shredded coconut 1 small bag (if required)
Quinoa 1 packet (if required)
Chickpeas 2 tins
Tempeh 600g
Green curry paste 1 (if required)
Tomato paste 1 (if required)
Kidney Beans 1 tin
Black beans 1 tin
Organic salsa / Low sugar salsa 1 jar (if
required)
Lentils 1 tin
Ground flaxseed - 1 packet/container
4 Bean mix 1 tin
Nuts

required)
20
RECIPES - Meat Eaters

Blueberry and Banana Protein
Pancakes
BREAKFAST
Serves 1
Ingredients:
1 scoop protein powder (approx. 1/3 cup)
Dash of almond milk (if needed)
1/3 cup almond meal
1 whole egg & 1 egg white
1 small banana mashed
cup berries
1 tbsp. natural yogurt
1 tsp. coconut oil
Spinach & Pear Omelette

Serves 1
Ingredients:
5 eggs (4 whites, 1 whole egg)
12 cup washed spinach leaves
12 pear, thinly sliced or diced
1 tsp. coconut oil
Directions:
1. Lightly grease a frying pan with coconut oil.
2. Pour eggs into pan.
3. Spread spinach and pear evenly over pan.
4. Cook until eggs whiten, then flip or cook
under grill.
5. Serve hot.
Apple and Cinnamon Pancakes
Serves 1
Ingredients:
1/3 cup of almond meal
dash of almond milk (if needed)
tsp. ground cinnamon
1 peeled and chopped apple
1-2 tbsp. natural yogurt
1 tsp. coconut oil
Directions:
1. Combine all the ingredients except the
yoghurt into a bowl and mix well.
2. If mixture seems too dry, add a dash of
almond milk.
3. Heat up frying pan to medium heat, grease
pan with coconut oil, then add the

mixture to pan.
It should make 3 small pancakes.
4. Once bubbling in top, should take 2-3
minutes, turn pancakes over and they should
be a nice brown tinge.
5. Cook for a further 2-3 minutes
6. Serve the pancakes topped with natural
yogurt and a sprinkle of cinnamon.
Directions:
1. Mix almond meal and eggs in a bowl until
its a smooth consistency
2. Add banana and berries and mix. If mixture
seems too dry add a dash of almond milk.

mixture to pan.
Cottage Cheese Omelette

Serves 1
Ingredients:
2 tbsp. cottage cheese
1 tsp. coconut oil
Directions:
2. Mix eggs and cottage cheese in a bowl
and pour into pan
3. Cook until eggs whiten, then flip
or cook under grill.
TIP: Ma
ke the
pancak
es sma
ll
so they
are eas
y
to flip!
21

BREAKFAST
Quinoa Blueberry Bowl
Serves 1
Ingredients:
cup of quinoa
1 cup of water
1 tbsp. of LSA
cup of blueberries
Dash of almond milk (unsweetened)
cup of sliced almonds
1 pinch of cinnamon (as much as you desire)
Directions:
1. Thoroughly wash the quinoa in water.
2. Place 1 cup of water in a saucepan and
bring to the boil.
3. Add the quinoa to the water. Cover with
a lid and reduce the heat to allow the quinoa
to simmer for 10-20 mins or until smooth and
creamy.
4. Turn off the heat and allow the quinoa to sit
for a further 10 mins.
5. Scoop the quinoa into a bowl and add
desired amount of almond milk.
6. Place the blueberries and LSA on top of the
quinoa along with the sliced almonds.
7. Sprinkle cinnamon on top if desired.
Quinoa Smash Bowl
Serves 1
Ingredients:
cup of quinoa
cup of water
1 tbsp. of LSA
cup of natural yogurt
cup of blueberries
cup of chopped strawberries
Directions:
2. Place 1/2 cup of water in a saucepan and
bring to the boil.
creamy.
5. Scoop the quinoa into a bowl and add the
almond milk. (As much as you desire)
6. Place the blueberries, strawberries,
chopped almonds and LSA on top of the
quinoa along with the natural yogurt.
7. Sprinkle cinnamon on top if desired.
Sweet potato & pumpkin omelette

Serves 1
Ingredients:
12 cup grated sweet potato
12 cup grated pumpkin
1 tsp. coconut oil
Directions:
2. Mix grated vegetables with eggs in a bowl
and pour into pan.
3. Cook eggs until they whiten and turn a

golden brown then flip to do the other side,
or put under grill.
4. Serve hot.
22

BREAKFAST
Coconut Pancakes with Yoghurt
Banana and Chia Seed Pancakes
Directions:
2. If mixture seems too dry, add almond
milk until desired mixture texture is reached.
3. Bring pan to medium heat, grease pan with
coconut oil then pour pancake batter and
cook until golden brown. Flip.
Directions:
1. Place chia seeds in a bowl with a 1/2 cup of
water and soak for at least 10 minutes
stirring a couple of times.
The chia seeds will absorb the water and
swell into a pudding type of consistency.
2. Combine all ingredients (including chia

seeds in a mixing bowl).
almond milk.
coconut oil then pour pancake batter into 3
small pancakes and cook until golden

brown.
Flip.(Should take 2-3 mins each side)
Serves 1
Ingredients:
cup of almond meal
cup of cottage cheese
Dash of almond milk
cup of shredded coconut
1 tsp. coconut oil
Quinoa Banana Bowl
Serves 1
Ingredients:
cup of quinoa (uncooked)
1 cup of water
1 tbsp of LSA
1 small banana
dash of almond milk (unsweetened)
cup of sliced almonds (optional)
Serves 1
Ingredients:
1.5 tbsp chia seeds
1 small banana, mashed
1 tsp. coconut oil
Directions:
bring to the boil.
to simmer for 10-20 mins.
almond milk.
6. Chop up the banana and place it on top of
the quinoa along with the sliced almonds
and LSA..
7. Sprinkle cinnamon on top if desired. Serve.
23

LUNCH
Chicken Patties and Pumpkin Salad
Serves 1
Ingredients:
120g chicken Mince
2 egg whites
cup of almond meal
cup of onion, finely chopped
cup of carrot, finely chopped
2 cups spinach leaves or lettuce, washed
cup pumpkin, chopped (steamed/roasted or
boiled) * Leave out to lower the carbs.
cup cherry tomatoes, whole or sliced
2 tbsp. pine nuts
Seasoning: (herbs/sea salt/pepper/vege salt etc).
Salad dressing: (balsamic vinegar/olive oil/coconut oil with lime/ lemon etc).
Directions:
1. Add chicken mince to mixing bowl along
with the carrot and onion. Mix together.
2. Add egg whites to the mixture. Mix
thoroughly.
3. Add almond meal to the mixture. The Turkey
mixture should now be less sticky. The full
cup of almond meal my not be required to
reach a firm consistency. Add as much
almond meal as you need
4. Fashion two or more chicken patties out of
the chicken mixture.
5. Place the chicken patties onto a pan with 1
tsp. of Coconut oil. Cook over a medium heat
until golden brown.
6. Place spinach leaves in a bowl. Add cherry
tomatoes and pumpkin.
7. Place the cooked chicken patties on top of
the salad.
8. Add dressing of choice to salad.
Chicken and Sweet Potato Salad
Serves 1
Ingredients:
100g chicken breast, sliced
1 tsp coconut oil
cup sweet potato, chopped (steamed/roasted
or boiled) * Leave out to lower the carbs.
2 tbsp. pine nuts
Salad dressing: (balsamic vinegar/olive oil/coconut oil with lime/ lemon etc).
Directions:
1. Add 100g of chicken breast into pan with
1 tsp. coconut oil OR cook under grill.
2. Season chicken with herbs of choice.
3. Combine cooked chicken with remaining
ingredients into bowl.
4. Add dressing of choice to salad.
Smoked Salmon Salad
Serves 1
Ingredients:
120g smoked salmon
2 cups of spinach leaves or lettuce, washed
cup mushrooms, sliced
2 tbsp. pine nuts
cup sweet potato, chopped (steamed/roasted
or boiled) * Leave out to lower the carbs.
Salad dressing: (balsamic vinegar/olive oil/coconut oil with lime/lemon & pepper etc).
Directions:
1. Place spinach into a bowl
2. Add smoked salmon, cherry tomatoes,
mushrooms, sweet potato, pine nuts and
cottage cheese.
3. Add dressing
4. Mix gently
5. Enjoy!
24

LUNCH
Turkey and Lettuce Cups
Serves 1
Ingredients:
150g turkey mince
2 top leaves of lettuce (small bowl shape)
cup of onion finely chopped
cup of mushrooms finely chopped
cup of cherry tomatoes, sliced
1-2 tbsp. of almonds (sliced/slivered
tsp. garlic powder
1 tsp. coconut oil
2 tsp. coconut aminos/tamari sauce (optional for
extra flavour)
Directions:
1. Place 2 lettuce bowl shaped leaves on a
plate and put aside.
2. Place onion in a pan with 1
tsp. of coconut oil and cook over a medium
heat until lightly browned.
3. Add turkey mince, mushrooms, garlic
powder & coconut aminos/tamari sauce into
the pan.
Cook until turkey mince is cooked and lightly
browned.
4. Turn off the heat and let the mince sit for a
few minutes to cool down slightly.
5. Add the cherry tomatoes and the sliced
almonds and mix through gently
6. Divide the turkey mixture evenly between the
two lettuce bowls and serve.
7. Enjoy!
Vegetarian Sweet Potato Salad
Serves 1
Ingredients:
1 cup sweet potato - peeled & diced
1 cup broccoli - head diced into small chunks
1 clove minced garlic / 1 tsp garlic paste
cup of green beans chopped
cup of cherry tomatoes
1 tsp. coconut oil
Directions:
1. Grease pan with coconut oil and place over
a medium heat
2. Add diced sweet potato cook for 5 min or
until soft, then add broccoli, green beans
and garlic. Cook for another 5 mins.
3. Place spinach leaves and cherry tomatoes
in a bowl. Add the cooked sweet potato,
broccoli and green beans. Mix lightly.
4. Drizzle coconut oil on top if desired.
Vegetarian Chickpea Salad
Serves 1
Ingredients:
1 cup of chickpeas rinsed (raw or cooked)
cup of cherry tomatoes cut into quarters
1 tbsp. cottage cheese (heaped)
avocado - cut into thin slices
lemon squeezed
1 tsp. coconut oil
1 tsp. dried oregano
tsp. or to taste of Herbamare or sea salt
* For extra flavour drizzle 1/2 tbsp. of coconut
aminos/tamari sauce
Directions:
1. If you decide to cook the chickpeas; lightly
grease a pan with coconut oil and place over
a medium heat.
2. Place the chickpeas in the pan and cook
until golden.
3. Place chickpeas into a bowl. Add spinach,
tomatoes, oregano, squeezed lemon juice
and olive oil. Mix lightly.
4. Add cottage cheese and avocado to the top
of the salad. Add Herbamare or
sea salt for taste.
25

LUNCH
Turkey Balls and Cottage Cheese Salad
Serves 1
Ingredients:
120g turkey mince
2 egg whites
cup of almond meal
cup of peas
cup of carrot, finely chopped
tsp. curry powder
1 tsp. coconut oil
1/2 tbsp. coconut aminos/tamari sauce
* Optional: lemon/lime/olive oil - as dressing.
Directions:
1. Add Turkey mince to mixing bowl along with
the carrot, peas, curry powder and coconut
amininos/tamari sauce.
Mix together.
2. Add egg whites to the mixture and mix

through well.
3. Add almond meal to the mixture. The turkey
mixture should now be less sticky.
4. Fashion 2-4 turkey balls out of the
turkey mixture.
5. Heat a pan to medium heat and add coconut
oil.
6. Place turkey balls onto the pan and cook
until golden brown (check that its cooked all
the way through but cutting one of the balls.)
7. Place spinach leaves in a bowl. Add cherry
tomatoes and cottage cheese.
8. Place the cooked turkey balls on top of
the salad and serve. (Drizzle olive oil/
coconut oil and lemon or lime if desired)
26

DINNER
Lime Chilli Chicken Salad
Serves 1
Ingredients:
100g fresh chicken fillet
1-2 cups of spinach leaves or lettuce, washed
cup of mushrooms, sliced
red capsicum, thinly sliced
cup of carrot grated
cup quinoa/brown rice (uncooked)
* Low carb option: Skip the quinoa/brown rice &
just use 2 cups of spinach leaves/lettuce
Dressing
zucchini, finely grated (raw)
tsp. chilli flakes (or as much as desired)
1 lime juiced 1 tsp. finely grated lime peel
garlic clove grated/crushed or 1 tsp. of organic
garlic paste
tsp. natural sweetener (stevia)
Directions - cooking the rice/quinoa:
1. Place a small saucepan with 1 cup of
water over a high heat.
2. Place rice/quinoa in a fine strainer and wash
thoroughly to remove any starchy residue.
3. Bring the water to boil.
4. Place rice or quinoa in saucepan and stir.
(Add more water if needed)
Bring the rice/quinoa to a gentle simmer.
5. Cover saucepan with a lid and turn the heat
down. Keep the lid on until the rice
or quinoa is cooked.
6. Rice: Cook for 3040 mins (depends on the
particular type of rice you are using.)
Be sure not to overcook.
Quinoa: Cook for approx.10-20 mins
(depending on the type of quinoa you are
using) It should be a creamy smooth texture
when ready.
7. Turn off the heat, remove the lid and drain.
Fluff the rice/quinoa with a fork and allow to
dry for a few minutes.
Directions:
1. Mix chilli flakes, lime juice, grated lime peel,
grated zucchini, garlic & natural sweetener in
a cup for the dressing.
2. Grill chicken under low heat until white.
3. Place chicken on plate on top of rice/quinoa
spinach, carrot, capsicum & mushrooms
4. Pour dressing over top and serve.
Chicken/Lean Red Meat & Veggie Stir

Fry and Zucchini Spaghetti
Serves 1
Zucchini spaghetti
Ingredients:
1 medium zucchini
1 tsp. coconut oil (depends on what cooking option you choose)
Directions:
1. Using a peeler/Juliane peeler, carefully pull
along the outside edge of the zucchini
(turning after every pull) until the seeds are
exposed then discard the seedy part.
Cooking Option 1:
1. In boiling, salted water (add a tsp. of
coconut oil), cook spaghetti for 4 minutes.
2. Drain well.
Cooking Option 2:
1. Add the zucchini spaghetti to the pan at the
same time you add the meat. (See the direc
tions below)
Cooking option 3:
1. Cook spaghetti in a steamer for 4 minutes.
Drain well.
Chicken/Lean Red Meat & Veggie Stir Fry
Ingredients:
100g chicken breast fillet OR lean red meat
chopped into small bite size pieces
red capsicum chopped
cup of carrot, chopped
cup of green beans, chopped
3 baby corns sliced into halves
cup of mushrooms chopped
1 clove garlic crushed/finely chopped or 2 tsps.
garlic paste
2cm long piece of ginger grated
tsp. chilli flakes - or to taste (optional)
tbsp. coconut oil
1 tbsp. coconut aminos/tamari sauce
OR 1 tbsp. apple cider vinegar (depending on
your taste)
Directions:
1. Heat pan or wok to medium-high heat & add
coconut oil then heat for 2 mins so the oil is
hot
2. Add all ingredients minus the meat to pan
3. Saut until cooked (about 3 mins).
4. Reduce heat slightly and add the meat &
cook to your own liking
5. Place zucchini spaghetti on a plate and add
meat & veggies on top. Serve hot.
27

Gluten Free Pizza
Serves 1
Ingredients:
1 medium size gluten free pizza base
2 tbsp. low salt low sugar pizza sauce
100g chicken breast, sliced
red capsicum, chopped
1 tsp. garlic paste or 1 clove crushed.
* Add any veggies you like!
DINNER
Chicken Mexican Bowl
Serves 1
Ingredients:
cup brown rice (uncooked)
100g chicken breast, sliced & cooked in a pan
with coconut oil & 1 tbsp. coconut aminos/tamari
sauce & - 1 tbsp. basil paste
2 heaped tbsp. low sugar salsa
sliced avocado
1 cup of spinach leaves
1 tbsp. cottage cheese if desired
1 tsp. coconut oil
* For a low carb option have 2 cups of spinach

leaves instead of 1 and leave out the rice.
Directions:
1. Place a small saucepan with 1 cups of
2. Place rice in a fine strainer and wash under
the tap to remove any starchy residue.
4. Place rice in saucepan and stir. Bring the
rice to a gentle simmer.
is cooked.
6. Cook for 3040 mins depending on the
type of rice you are using.
(Be sure to check rice regularly to avoid over
cooking.)
7. Turn off the heat, remove the lid and drain
the rice. Fluff the rice with a fork and allow to
8. Place rice on a plate then add the
spinach leaves, cooked chicken,

salsa, avocado & add cottage cheese on
top and serve.
Directions:
1. Preheat oven to 180 degrees celsius.
2. Mix garlic in pizza sauce & spread evenly
over the pizza base.
3. Place cottage cheese, chicken, mushrooms,
cherry tomatoes and capsicum evenly over
the pizza.
4. Place pizza in the oven on a backing tray for
20 mins or until pizza is golden brown. (Keep
your eye on it to ensure it doesnt burn! Serve hot.
Portobello Stack
Serves 1
Ingredients:
2 medium portobello mushroom caps (stalks
removed)
150g beef mince
cup brown onion, diced
red capsicum, diced
cup of asparagus diced
cup of cherry tomatoes sliced
1 heaped tbsp. cottage cheese
1 tsp. coconut oil
tsp. paprika,
1 tsp. garlic paste or -1 garlic clove
tsp. onion powder
Directions:
1. Pre set the grill to a med-high heat
2. Grease a non-stick pan with coconut oil &
place over a medium heat.
3. Add diced onion, capsicum, asparagus
beef mince, paprika, garlic and onion

powder to the pan & cook until
the vegetables become soft and the mince is
browned.
4. Lightly grease a small baking tray with
coconut oil & place the portobello mushroom
caps with the fleshy part facing up.
5. On top of the portobello caps place the sliced
cherry tomatoes, beef mince mixture &
cottage cheese.
6. Place baking trays under the grill for 5
minutes (or until browned) then serve.
28

DINNER
Sweet Potato, Mushroom and Leek
Patties
Serves 1
Ingredients:
1.5 cups of sweet potato (chopped & boiled or
steamed)
cup of mushrooms (chopped)
cup of asparagus (chopped)
cup of leek (chopped)
1 tsp. chopped fresh thyme
1 tsp. coconut oil
Pinch of pink salt
Pinch of ground black pepper
1 egg
cup almond meal (or less)
1-2 cups of spinach or lettuce leaves
Directions:
1. In a mixing bowl mash up the cooked sweet
potato.
2. Add mushrooms, asparagus,
leek, thyme, salt, pepper and egg to the

bowl.
Mix the ingredients together gently.
3. Slowly add the almond meal so that the mix
goes from a sticky mixture to a mixture that
will hold its shape. You may not need the
entire cup of almond meal. Use as much
as it takes for the mix to become a more solid
consistency.
4. Using your hands make 2 or more palm size
patties
5. Place a pan over a medium heat and add
coconut oil. Place patties on the pan and
cook until its golden brown then flip and
cook until that side is golden brown.
6. Serve the patties on a plate on a bed of
spinach leaves/lettuce and cherry
tomatoes.
Thai Green Chicken Mince with

Quinoa/Brown Rice
Serves 1
Ingredients:
100g of chicken mince
1 tsp. coconut oil
cup of broccoli (cut into small pieces)
1 bunch of bok choy, cut finely
cup of mushrooms, chopped
tbsp. thai green curry paste
1 small bunch coriander (optional)
fresh chilli, chopped (optional)
2 tsp. of garlic paste or clove, chopped
1cm piece of ginger, chopped finely
cup brown rice or cup of quinoa (uncooked)
cup almond milk
* Low carb option: Replace rice/quinoa with 2
cups of spinach leaves /lettuce/zucchini spaghetti
when ready.
Directions chicken and veg:
1. Cut up the broccoli and bok choy
2. Heat frying pan/wok up to medium to hot
temperature and add a dash of coconut oil
3. Add the chillies, ginger and garlic
4. Let this cook for 2 minutes
5. Add the chicken mince
6. Stir everything together
7. Once chicken is starting to brown ( 5-6
minutes) add the broccoli and mushrooms
8. Cook for another 4-5 minutes.
9. Stir in thai green curry paste, coriander
and almond milk.
10. Serve the chicken and veggies on a plate on
top of the brown rice/quinoa.
29

DINNER
Chilli Con Carne
Serves 1
Ingredients:
100g of beef mince
cup onion, finely diced
cup of tinned peeled tomatoes
1 tbsp. tomato paste
1 tsp. of garlic paste
tsp. of paprika
tsp. of ground cumin
cup of kidney beans
1 tsp. of coconut oil
cup brown rice/quinoa (uncooked)
cups spinach leaves/zucchini spaghetti/green
veggies.
when ready.
Directions - Chilli Con Carne:
1. Place a pan over a medium heat with a
coconut oil in the pan.
2. Place beef mince and onion in the pan and
cook till golden brown
3. Add tinned tomatoes, garlic paste, paprika,
cumin, cherry tomatoes and kidney beans to
the mix.
4. Reduce the heat so that the mix starts to
simmer. Stir regularly
5. Simmer the chilli con carn for 10 15 mins
until the kidney beans begin to soften. When
they are soft the meal is ready. Serve on top
of cooked rice/quinoa.
Herb Coated Fish Fillet with Brown

Rice/Quinoa & Veggies
Serves 1
Ingredients:
150g white fish fillet
1 egg
1 zucchini chopped
1 carrot copped
1/4 cup of uncooked quinoa flakes
1 tbsp. mixed herbs
lemon squeezed
1 tbsp. coconut oil
1/2 cup of brown rice/quinoa (uncooked)
cups spinach leaves/lettuce/zucchini spaghetti/
green veggies
when ready.
Directions - Fish Fillet:
1. Place egg in a mixing bowl and whisk up
until the egg and the egg white have mixed
together.
2. Place the uncooked quinoa on a plate and
mix together with mixed herbs.
3. Dip the fish fillet into the egg mix and cover
with the egg batter
4. Place the batter-covered fillet onto the quinoa
mix and coat the fish fillet
5. Place a pan over a medium heat and place
the coconut oil into the pan.
6. Lightly steam the zucchini & carrot.
7. When the pan has reached the desired
temperature place the fish fillet in and cook
until golden brown then flip. Cook until the
other side is golden brown.
8. Serve the herb coated fish fillet on a bed of
rice and squeeze the lemon on top. Serve.
30

SNACKS
Green Smoothie
Berry Smoothie
Directions:
1. Put all ingredients into a blender
2. Blend until smooth and serve
Directions:
Serves 1
Ingredients:
1 green apple
1 lime (juiced)
2 tbsp. natural low sugar yoghurt
1 cup of chilled water
1 kale Leaf (optional)
Salmon Seaweed Wraps
Serves 1
Ingredients:
2 seaweed sushi sheets
lemon
1 can of tinned salmon (95g)
avocado
1-2 tsp. cottage cheese
1 cup spinach leaves
cup cherry tomatoes - chopped
Directions:
1. Squeeze lemon juice on seaweed sheets to
soften them.
2. Put avocado & cottage cheese on first in a
line up the middle of the sheet.
(leaving a gap at the end to roll up), then add
salmon, chopped tomato & spinach.
3. Squeeze more lemon all over then wrap!
Serves 1
Ingredients:
1 cup of berries (fresh or frozen)
1 lime (juiced)
1 kale leaf (optional)
Healthy Rice cakes
Serves 1
Ingredients:
2 unflavoured rice cakes
1-2 tbsp. cottage cheese (or avocado)
cup cherry tomatoes (halved)
Directions:
1. Evenly spread the cottage cheese over the
rice cakes
2. Place cherry tomatoes evenly around the rice
cakes.
31

SNACKS
Egg Muffins
Serves 2 (adjust amounts to suit - depends on
how many serves you want to make in advance)
Ingredients:
4 eggs
75g pumpkin grated
2 tsp. basil paste
1/2 small chopped onion
2 tsp. garlic paste or 1 garlic clove crushed
1 tsp. mustard powder
1/2 medium zucchini grated
Approx. 1 tsp. coconut oil (to grease tins)
Directions:
1.
2.
3.
4.
5.
Preheat oven to 180C

Whisk eggs in a large mixing bowl then add
grated pumpkin, grated zucchini, chopped
onion, garlic, basil, cottage cheese, and

mustard powder and mix well.
Spoon mixture into lightly greased muffin tins
(with coconut oil).
Bake for approx 10 mins or until golden

brown. Keep your eye on them so they dont
burn!
Serve warm or store in fridge or freezer.
Apple Muffins
Ingredients:
1.5 cups almond meal
1/4 tsp baking soda
1 tbsp. raw honey
1-2 tbsp. cinnamon (the more the better I think!)
1-2 tbsp. stevia (depends on how sweet you want
them)
2 eggs whisked
1 green apple, peeled and grated
Almond silvers (optional for topping)
2 scoops of low carb protein powder
Pinch of salt
Approx. 1 tsp. coconut oil (to grease tins)
Directions:
1.
2.
3.
4.
5.
Preheat oven to 180C (non fan-forced)

Place almond meal, baking soda,
cinnamon, stevia and protein powder in
in a large mixing bowl and mix well.
Add apple, honey and eggs to mixture and
combine well.
Spoon mixture into lightly greased muffin
tins, if easier shape them into balls with your
hands, sprinkle almond slivers over top
(optional) and bake for approx 15 minutes.
(Check after 10 mins). Keep your eye on

them so they dont burn!
32
RECIPES - Vegetarian
BREAKFAST
Spinach & Pear Omelette
Serves 1
Ingredients:
cup washed spinach leaves
pear, thinly sliced or diced
1 tsp. coconut oil
Directions:
2. Pour eggs into pan.
3. Spread spinach and pear evenly over pan.
4. Cook until eggs whiten, then flip or put under
grill.
5. Serve hot.
Cottage Cheese Omelette

Serves 1
Ingredients:
1 tsp. coconut oil
Directions:
1.
Lightly grease a frying pan with coconut oil.
2.
Mix eggs and cottage cheese in a bowl and
pour into pan.
3.
Cook until eggs whiten, then flip or put

under grill.
4.
Serve hot.
Quinoa Banana Bowl

Blueberry and Banana Protein
Pancakes
Serves 1
Ingredients:
1/3 cup almond meal
1 small banana mashed
cup berries
1 tbsp. natural yogurt
1 tsp. coconut oil
Directions:
1. Mix almond meal and eggs in a bowl until
its a smooth consistency
2. Add banana and berries and mix. If mixture
seems too dry add a dash of almond milk.

mixture to pan.
Serves 1
Ingredients:
cup of quinoa
1 cup of water
1 tbsp of LSA
1 small banana
dash of almond milk (unsweetened)
cup of sliced almonds (optional)
Directions:
1.
Thoroughly wash the quinoa in water.
2.
Place 1 cup of water in a saucepan and
bring to the boil.
3.
Add the quinoa to the water. Cover with
creamy.
4.
Turn off the heat and allow the quinoa to sit
5.
Scoop the quinoa into a bowl and add the
almond milk.
6.
Chop up the banana and place it on top
of the quinoa along with the sliced almonds
and LSA.
7.
Sprinkle cinnamon on top if desired.
33
BREAKFAST
Quinoa Blueberry Bowl
Serves 1
Ingredients:
cup of quinoa
1 cup of water
1 tbsp. of LSA
cup of blueberries
Directions:
bring to the boil.
3. Add the quinoa to the water. Cover with a
lid and reduce the heat and simmer
for 10-20 mins or until smooth and creamy.
4. Turn off the heat, stir and allow the quinoa to
sit for a further 10 mins.
5. Scoop the quinoa into a bowl and add

desired amount of almond milk.
6. Place the Blueberries and sprinkle LSA and
sliced almonds on top.
Stir through gently if desired.
7. Sprinkle cinnamon on top of desired.
Quinoa Smash Bowl
Serves 1
Ingredients:
cup of quinoa (can add more if needed)
cup of water (add more if needed)
1 tbsp. of LSA
cup of natural yogurt
cup of blueberries
cup of chopped Strawberries
Directions:
2. Place cup of water in a saucepan and
bring to the boil. (Add more water if you

added extra quinoa.)
creamy
almond milk.
6. Place the Blueberries, Strawberries,
chopped almonds and LSA on top of the
quinoa along with the Natural Yogurt. Stir
through gently if desired.
7. Sprinkle cinnamon on top of desired.
34
BREAKFAST
Coconut Pancakes with Yoghurt
Banana and Chia Seed Pancakes
Directions:
2. If mixture seems too dry, add almond
milk until desired mixture texture is reached.

brown.
Flip. (should take 2-3 mins each side)
Directions:
1. Place chia seeds in a bowl with a 1/2 cup of
water and soak for at least 10 minutes
stirring a couple of times.
The chia seeds will absorb the water and
swell into a pudding type of consistency.
2. Combine all ingredients (including chia

seeds in a mixing bowl).
almond milk.

brown.
Flip.(Should take 2-3 mins each side)
Serves 1
Ingredients:
1 scoop low carb protein powder (approx. 1/3
cup)
2 tbsp of cottage cheese
cup of shredded coconut
1 tsp. coconut oil
Apple and Cinnamon Pancakes
Serves 1
Ingredients:
1 peeled and chopped apple
1 tsp. coconut oil
Directions:

almond milk.
small pancakes and cook until golden brown.
Flip (Should take 2-3 mins each side).
Serves 1
Ingredients:
1.5 tbsp. chia seeds
1 scoop low carb protein powder (approx. 1/3
cup)
1 small banana, mashed
1 tsp. coconut oil
Sweet potato & pumpkin omelette

Serves 1
Ingredients:
12 cup grated sweet potato
12 cup grated pumpkin
1 tsp. coconut oil
Directions:
2. Mix grated vegetables with eggs in a bowl
and pour into pan.
3. Cooke eggs until they whiten and turn a

golden brown colour then flip to do the other
side,or put under grill.
4. Serve hot.
35
Vegetarian Mixed Salad
LUNCH
Vegetarian Beetroot Salad
Serves 1
Ingredients:
1 beetroot, peeled and diced (steamed if you like)
cup of pumpkin, diced
cup of sweet potato, diced
2 tbsp. of pumpkin seeds
10 walnuts
lemon squeezed
Directions:
a medium heat
2. Add diced sweet potato and pumpkin - cook
for 5 min or until soft.
3. Place spinach leaves/lettuce, walnuts,
pumpkin seeds & beetroot in a bowl.
Add the cooked sweet potato and pumpkin.
Mix lightly.
4. Serve then spread cottage cheese evenly
over the salad and add squeezed lemon

juice.
Vegetarian Sweet Potato Salad
Serves 1
Ingredients:
1 cup sweet potato - peeled & diced * Leave out
to lower the carbs.
1 cup broccoli - head diced into small chunks
1 clove minced garlic / 2 tsp. garlic paste
cup of green beans chopped
1-2 cups of spinach leaves or lettuce, washed
1 tsp. coconut oil
1 tsp. olive oil (optional)
squeezed lemon (optional)
Directions:
a medium heat
2. Add diced sweet potato cook for 5 min or
until soft, then add broccoli, green beans
and garlic. Cook for another 5 mins.
3. Place spinach leaves and cherry tomatoes
in a bowl. Add the cooked sweet potato,
broccoli and green beans. Mix lightly.
4. Drizzle olive oil and lemon on top if desired.
Serves 1
Ingredients:
1 celery stalk, thinly sliced
cup sliced almonds
2 cups of spinach or lettuce, washed
1/3 cup of chickpeas, raw or roasted
cup of broccoli, steamed or roasted
cup of red onion, very thinly sliced
1 tsp. garlic paste or 1 crushed garlic clove
of avocado sliced.
Salad dressing: (balsamic vinegar/olive oil/
coconut oil with lime/ lemon etc) - optional.
Directions:
1. If you want to cook the chickpeas and
broccoli; Heat a pan over a medium heat
and add 1 tsp. of coconut oil.
Add chickpeas and broccoli to the pan and
fry until theyre lightly browned.
2. Place the spinach or lettuce, celery, sliced
almonds, red onion in a mixing bowl.
3. Add the chickpeas, broccoli, avocado, and
garlic to the salad. Mix gently.
4. Serve and add a dressing if desired.
Vegetarian Chickpea Salad
Serves 1
Ingredients:
1 cup of chickpeas rinsed (raw or cooked)
cup of cherry tomatoes cut into quarters
1 tbsp. cottage cheese (heaped)
avocado - cut into thin slices
lemon squeezed
1 tsp. coconut oil
1 tsp. dried oregano
tsp. or to taste of Herbamare or sea salt
.
Salad dressing: (balsamic vinegar/olive oil/
coconut oil with lime/ lemon etc) - optional
Directions:
1. If you decide to cook the chickpeas; lightly
grease a pan with coconut oil and place over
a medium heat.
2. Place the chickpeas in the pan and cook
until golden.
3. Place chickpeas into a bowl. Add spinach,
tomatoes, oregano, squeezed lemon juice
and olive oil. Mix lightly.
4. Add cottage cheese and avocado to the top
of the salad. Add Herbamare,
sea salt or dressing for taste.
36
DINNER
Simple Mexi Bowl Vegetarian
Serves 1
Ingredients:
cup brown rice (uncooked)
cup cooked black beans
2 heaped tbsp. organic low sugar salsa
sliced avocado
1 tbsp. cottage cheese if desired
* Low carb option: Replace rice with an extra cup
of spinach leaves OR 1 cup of zucchini spaghetti/
green veggies.
Directions:
1. Place a small saucepan with 1 12 cups of
2. Place rice in a fine strainer and wash under
the tap to remove any chaff or starchy
residue.
4. Place rice in saucepan and stir. Bring the
rice to a gentle simmer.
back to low. Dont remove the lid until the rice
is cooked
6. Cook for 3040 mins depending on the
particular type of brown rice you are using.
Be sure to check rice regularly to avoid over
cooking.
7. Turn off the heat, remove the lid and drain
the rice. Fluff the rice with a fork and allow to
8. Place spinach leaves on a plate then add the
rice, black beans, organic salsa & avocado
& add cottage cheese on top if desired.
Veggie Burgers
Serves 1
Ingredients:
2 tbsp. brown onion, grated
red capsicum, grated
cup canned lentils (rinsed)
cup flaxseed, ground
cup almonds or walnuts, crushed
cup shredded carrots
cup shredded celery (remove veins with a veggie peeler)
garlic clove crushed or 1 tsp. garlic paste
1 tbsp. fresh parsley, chopped
1 tbsp. coconut oil
2 tsp. coconut aminos or tamari sauce
1 tsp. tomato paste
tsp. dried oregano
tsp. dried basil
tsp. curry powder
tsp. ground black pepper
2 cups of spinach or lettuce, washed
lemon
Directions:
1. Preheat oven to 180C.
2. Place lentils in a bowl and mash them.
3. Using your hands combine all of the
ingredients (except spinach/lettuce, cherry
tomatoes & lemon).
4. If you have time you can leave the
ingredients to sit for an hour so the flavours
mix together.
5. Lightly grease a baking tray with coconut oil.
6. Using your hands mould the mixture into

small burger size portions.
7. Bake for 25 to 30 minutes. Flip at the 10
minute mark but be very careful when
flipping as the burgers are still quite delicate.
8. Serve on a bed of spinach or lettuce and
cherry tomatoes. Squeeze lemon on top.
37
DINNER
Thai Green Tempeh with Quinoa/Brown
Rice - Serves 1
Ingredients:
1 cup crumbled tempeh
coconut oil
cup of broccoli (cut into small pieces)
1 bunch of bok choy , cut finely
cup of mushrooms, chopped
tbsp. thai green curry paste
1 bunch coriander (optional)
tsp. of garlic (chopped or garlic paste)
1cm piece of ginger, chopped finely
cup brown rice or cup of quinoa (uncooked)
cup almond milk
* Low carb option: replace rice or quinoa with
green veggies or zucchini spaghetti.

when ready.
Directions Tempeh and Veg:
1. Cut up the broccoli and bok choy
2. Heat frying pan/wok up to medium to hot
temperature and add a dash of coconut oil
3. Add the chillies, ginger and garlic & cook for
2 mins.
4. Add the tempeh & stir.
5. Once tempeh is starting to brown ( 5-6
minutes) add the broccoli & mushrooms.
6. Cook for another 4-5 minutes.
7. Stir in thai green curry paste, coriander &
almond milk.
8. Serve on brown rice/quinoa.
Tempeh Stack
Serves 1
Ingredients:
2 medium portobello mushroom caps (stalks
removed)
1 cup of tempeh
cup of brown onion, diced
red capsicum, diced
cup of asparagus diced
cup of cherry tomatoes sliced
1 heaped tbsp. cottage cheese
1 tsp. coconut oil
tsp. paprika
1 tsp. garlic paste / -1 garlic clove
tsp. onion powder
-1 tbsp. coconut aminos/tamari sauce.
* Optional carbs: cup brown rice or quinoa
(uncooked) - Serve mushrooms on top.
when ready.
Tempeh Stack Directions:
1. Pre-set the grill to a med-high heat
2. Grease a non-stick pan with coconut oil &
place over a medium heat.
3. Add diced onion, capsicum, asparagus,
tempeh, paprika, garlic and onion
powder to the pan & cook until the
vegetables become soft and the tempeh is
browned.
4. Lightly grease a small baking tray with
coconut oil & place the portobello mushroom
caps with the fleshy part facing up.
5. On top of the mushroom caps place the
sliced cherry tomatoes, tempeh mixture &
cottage cheese.
6. Place on baking trays under the grill for 5
minutes or until brown, then serve.
38
DINNER
Sweet Potato, Mushroom, and Leek
Patties
Serves 1
Ingredients:
1 cup of sweet potato (boiled or steamed)
cup of mushrooms (chopped)
cup of asparagus (chopped)
cup of leek (chopped)
1 teaspoon chopped fresh thyme
1 tsp. coconut oil
Pinch of pink salt
Pinch of freshly ground black pepper
1 egg
cup almond meal
1 cup of spinach or lettuce
Directions:
1. In a mixing bowl mash up the cooked sweet
potato.
2. Add to the bowl the mushrooms, asparagus,
leek, thyme, pink salt, pepper and egg.
Mix the ingredients together gently.
3. Slowly add the almond meal so that the mix
goes from a sticky mixture to a mixture that
will hold its shape. You may not need the
entire cup of almond meal. Use as much
as it takes for the mix to become a more solid
consistency.
4. Using your hands make 2 or more palm size
patties
5. Place a pan over a medium heat and add
coconut oil. Place patties on the pan and
cook till one side is golden brown then flip.
6. Place the patties on a plate on a bed of
spinach leaves or lettuce and cherry
tomatoes.
Tempeh Con Carne
Serves 1
Ingredients:
1 cup of tempeh, crumbled
cup of a brown onion, finely diced
tin of peeled tomatoes
1 tbsp. tomato paste
1 tsp. of garlic paste
tsp. of paprika
tsp. of ground cumin
cup of kidney beans
1 tsp. of coconut oil
cup brown rice or quinoa, (uncooked)
* Low carb option: replace rice or quinoa with
green veggies or zucchini spaghetti.
when ready.
dry for a few minutes
Directions - Tempeh:
1. Place a pan over a medium heat with a
coconut oil in the pan.
2. Place Tempeh and onion in the pan and cook
until golden brown.
3. Add tinned tomatoes, garlic paste, paprika,
cumin, cherry tomatoes and kidney beans to
the mix.
4. Reduce the heat so that the mix starts to
simmer. Stir regularly
5. Simmer the Tempeh con carn for 10 15
mins until the kidney beans begin to soften.
When they are soft the meal is ready. Serve
on top of cooked rice/quinoa.
39
DINNER
Gluten Free Pizza
Serves 1
Ingredients:
1 medium size gluten free pizza base
2 tbsp. low salt low sugar pizza sauce
cup of sweet potato, finely sliced
cup of 4 bean mix
red capsicum, chopped
1 tsp. garlic paste
*Any other vegetable ingredients you feel like
adding!
Directions:
1. Preheat oven to 180 degrees celsius.
2. Spread pizza sauce and garlic evenly over
the gluten free pizza base.
3. Place cottage cheese evenly over the pizza.
Then place all of the vegetables evenly over
the pizza.
4. Place Pizza in the oven on a baking tray for
20 mins or until pizza is golden brown.
Zucchini Spaghetti
Serves 1
Ingredients:
1 medium zucchini
1 tsp. coconut oil (depends on what cooking option you choose)
Directions:
1. Using a peeler/Juliane peeler, carefully pull
along the outside edge of the zucchini
(turning after every pull) until the seeds are
exposed then discard the seedy part.
Cooking Option 1:
1. In boiling, salted water (add a tsp. of
coconut oil), cook spaghetti for 4 minutes.
2. Drain well.
Cooking option 2:
1. Cook spaghetti in a steamer for 4 minutes.
Drain well.
40
SNACKS
Green Smoothie
Berry Smoothie
Directions:
Directions:
2. Blend until smooth and serve.
Serves 1
Ingredients:
1 green apple
1 lime (juiced)
Serves 1
Ingredients:
1 cup of berries (fresh or frozen)
1 lime (juiced)
Healthy Rice Cakes
Serves 1
Ingredients:
2 unflavoured rice cakes
1-2 tbsp. cottage cheese (or avocado)
cup cherry tomatoes (halved)
Directions:
1. Evenly spread the cottage cheese over the
rice cakes
2. Place cherry tomatoes evenly around the rice
cakes.
41
SNACKS
Egg muffins
Ingredients:
4 eggs
75g pumpkin grated
2 tsp. basil paste
1/2 small chopped onion
2 tsp. garlic paste or 1 garlic clove crushed
1 tsp. mustard powder
1/2 medium zucchini grated
1 tsp. coconut oil to grease tins
Directions:
1.
2.
3.
4.
5.

Whisk eggs in a large mixing bowl then add
grated pumpkin, grated zucchini, chopped
onion, garlic, basil, cottage cheese, and
mustard powdwer and mix well.
Spoon mixture into lightly greased muffin tins
(with coconut oil).
Bake for approx 10 mins or until golden

brown. Keep your eye on them to be sure
you dont over cook them.
Apple muffins
Ingredients:
1.5 cups almond meal
1/4 tsp. baking soda
1 tbsp. raw honey
1-2 tbsp. cinnamon (the more the better I think!)
1-2 tbsp. stevia (depend on how sweet you want
them)
2 eggs whisked
1 green apple, peeled and grated
Almond slivers (optional for topping)
2 scoops of low carb protein powder
Pinch of salt
1 tsp. coconut oil to grease tins
Directions:
1.
2.
3.
4.
5.

Place almond meal, baking soda,
cinnamon, stevia and protein powder in
in a large mixing bowl and mix well.
Add apple, honey and eggs to mixture and
combine well.
Spoon mixture into lightly greased muffin
tins (with coconut oil), if easier shape them
into balls with your hands, sprinkle almond
slivers over top (optional) and bake for
approx 15 minutes (Check after 10 mins).
Keep your eye on them so they dont burn!
42
d
e
in
la
p
x
E
g
in
in
a
r
T
r
u
o
Y
At Home Training
You will notice throughout the 30 day exercise plan that there are Beginner / Home workouts
- all of these workouts can be done at home as well as the gym. However there are a few small
pieces of equipment youll need in order to facilitate your training. When picking weights its
important to choose a weight that is suitable yet challenging.
Get a professional to help you pick the right weights for you.
A floor mat
2 Kettle bells ie (5kg & 10kg) or (6kg & 12 kg)
1 medicine ball (3 -10kg)
1 medium to large swiss ball (depending on what is most suitable for your height)
1 plate weight (5 -10kg) - This is optional as the exercises that require a plate may also be
done with a kettle bell.
* These can easily be found at a local fitness/gym store or online.
If youre finding the workouts too easy...
Everyone has different levels of fitness/strength. In order to progress its important to push
yourself! If you are finding the workouts too easy you can quite easily make them more difficult
by increasing the reps, weight, and/or decreasing your rest time!
If you would like to do the Beginner / At Home workouts but find

them too easy... A lot of the Advanced / Gym workouts can be done at home too, but
some of them you will need gym equipment. Feel free to pick and choose workouts to construct
your own program that suits you or have a look at some of the Bonus Workouts!
Be sure to watch my Exercise Tutorial videos on my 30 Day

Ab Shred website in the members section!
WWW.30DAYABSHRED.COM.AU
43
Your Training Explained

How to make your abs visible
Achieving a toned flat stomach or a shapely 6 pack is the combination of a few things with the
two main factors being;
1. Appropriate diet
2. Appropriate exercise
My 30 Day Ab shred is the program I personally do to target and define my mid section.
Simply doing ab or core exercises exclusively everyday is unrealistic and is not the best way to
get the results you want. My approach to achieving a great mid section is more holistic. What
I have found to get the best results is combining strength sessions that target specifically your
abs and core coupled with circuit training that works your whole body and appropriate rest.
Reps, Sets, Rounds What are they?

Reps: How many times you perform an exercise eg. 12 reps of bicep curls.
With ab exercises (unless stated), 1 rep is when both sides are complete. ie. When it says
15 reps of bicycle crunches you have to crunch to both your right side and your left side
to complete 1 rep.
Sets: 1 set is 1 lot of reps. Eg. Doing 12 reps of bicep curls is 1 set.
It may look like this: 4 x 12 of bicep curls which means 4 sets of 12 reps.
Rounds: Generally used in a circuit. You may do 4 different exercises one after the other & do
them 8 times, which is 8 rounds.
Circuits HIIT (High Intensity Interval Training)
HIIT Circuits have been shown to be one of the most effective methods for shredding fat. The
idea of a HIIT circuit is very simple. You take a handful of exercises put them together. You
perform each exercise at high intensity and keep the rest between exercises to a minimum.
Generally HIIT Circuits involve core, cardiovascular and resistance training in the one workout.
This is the reason they as so effective.
The idea behind a HIIT Circuit is to really push yourself. You want to keep your heart rate up
throughout the session. This will ensure your success and really bring out that amazing mid section.
When choosing weights for your workouts, make sure you pick a
weight that is suitable yet challenging. Its important that you can
perform each exercise with good technique.
44
Warm up/Cool down/Stretches

Its important to warm up before you exercise as it prepares your body for the work load youre about
to put on it. It increases blood flow, reduces the chances of muscle injury and increases impulse
speed between your brain and your nerves. Warm down stretching after your workouts help your
muscles to relax and restore flexibility to tightened, shortened muscles. Its also great to stretch on
your rest days.
Before you start your work out I recommend performing the suggested warm ups:
Full body stretch of at least one stretch per body part, then straight into 5 minutes of jumping jacks,
running on the spot, static high knees, hip openers.
1 min - jumping jacks
2 mins - running on the spot
1 min - static high knees (alternating between right and left leg)
1 min - hip openers (alternating between right and left leg)
UPPER BODY STRETCHES

Forearms / Wrists
Hold
5-10 se
each st cs
retch.
Perform
times. 3
45
Shoulders
Pull your
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arm acro
el
til you fe
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e
h
c
through
it stretch
ulders
your sho
Triceps
Put one
arm behind
your head & p
ush
down on your
elb
with your othe ow
r arm
to stretch you
r
triceps
46
Chest
Gently t
ins
push aga ntil
the wall utretch
ts
you feel ih your
throug t
ches
Chest / Shoulders / Biceps
Interloc
fingers k
push ha &
n
away fro ds
your bo m
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Link
hands b
eh
your kn ind
ees
gently p &
ull
upward
47
Lats / Obliques / Back

Stretch
en lean
up tall th
e gently
id
s
r
u
o
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to
opposite
r
u
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g
pullin
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.
m
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sides
Link han
d
behind y s
knees & our
arched b with an
ack
pull upw gently
ard to
stretch
your ba
ck
48
Trunk
Gently
r upper
u
o
y
t
s
i
w
t
side to
m
o
r
f
y
d
o
b
e keeping
l
i
h
w
e
d
i
s
and
your hips
legs still
Neck
Gently
warm up your
neck by tilting y
our
head on each s
ide,
look up & down
&
look from side to
side
49
50
LOWER BODY STRETCHES

Quads
r
Hold you
sh
foot & pu ntil
back u
your leg
tretch
s
t
i
l
e
e
f
you
our
through y
quad.
Hips / Quads
While
keeping your bod
y
upright put one kn
ee
out in front & push
your
hips forward until
you
feel it stretch thro
ugh
your hip & quad
51
Groin
t
Place fee el
& pe
together
ard with
w
t
u
o
t
e
e
your f
le using
i
h
w
s
d
n
ly
your ha
s to gent
w
o
b
l
e
r
rd
you
ees towa
n
k
r
u
o
y
push
d.
the groun back
ep your
e
k
o
t
y
r
T
straight.
52
Calves
To stretch
your calf m
uscle
push forwa
rd while
keeping yo
ur back leg
fairly straig
ht. The fur
ther
forward yo
u push the
more inten
se the
stretch!
Full Body Stretch

This
stretch is great fo
r
opening up your b
ack,
neck, chest, hips
&
shoulders & stretc
hes
out your calves &
hamstrings!
53
Hamstrings
Bend one
ur
knee & put yo
tly in
other leg sligh
ith your foot
w
u
o
y
f
o
t
n
o
fr
own on your
flexed. Push d
your hands to
bent leg with
mstring of
stretch the ha
the other leg
While
keeping
your ba
ck
straight
, gently
lean
forward
towards
your
foot unt
il you fe
el it
stretch
through
your
hamstri
ngs
54
Back / Glutes / Neck
Put one fo
ot
over your
knee &
twist aroun
d to look
over your
shoulder. U
se
your uppe
r arm to pu
sh your
leg across
your body.
You
should fee
l this acros
s
your glute
& back.
Hamstrings / Glutes
n
Lay flat o
k & use
your bac
ds to pull
your han
st.
your che
o
t
e
e
n
k
your
is
ld feel th
You shou
&
amstring
h
r
u
o
y
in
glute
55
Hamstrings / Glutes
Gently
pull your le
g
towards yo
ur
chest to fee
la
stretch thro
ug
your hamst h
ring
& glute
Hold each stretch for

approximately 5-10 seconds!
56
WARM UP EXERCISES
Jumping Jacks
m
Perforng
Jumpifor 1
Jacksin
m
Running On The Spot
Run on
the spot
for 2 mins
57
Static High Knees
m
Perfor igh
H
Static for 1
Kneesin
m
Keep
your core
& glutes ti
while liftin ght
knees up t g your
o your
hands.
58
Perform
Hip Openers
for 1 min
Hip Openers
Keep your
core tight while lifting
your knee up & out to
the side then return to start
position before doing the other
side.
- You may need to hold
onto something for
balance!
59
30 Day Meal & Exercise Plan

DAY 1
MEALS - MEAT EATERS
BREAKFAST
SNACK
Banana and chia Green Smoothie

seed pancakes

LUNCH
SNACK
Chicken and
Healthy rice
sweet potato
cakes
salad
DINNER
Chilli con carne
MEALS - VEGETARIAN
BREAKFAST
SNACK
Banana and chia Green Smoothie

seed pancakes

LUNCH
SNACK
Vegetarian
Healthy rice
sweet potato
cakes
salad
DINNER
Sweet potato,
mushroom and
leek patties
BEGINNER / HOME
WARM UP Full body stretch then straight into 5 minutes of jumping jacks, running on the spot,
static high knees, hip openers.
BICYCLE CRUNCH (EASY) -15 reps x 4 sets (45 seconds rest in between sets)
BICYCLE CRUNCH (HARD) -15 reps x 4 sets (rest 1 min and 15 seconds in between sets)
FIGURE 8 10 reps x 3 sets (1 min rest in between sets)
MOUNTAIN CLIMBERS -15 reps x 3 sets (30 seconds rest in between sets)
ELBOWS AND TOES PLANK 30 second hold x 3 sets (30 seconds rest in between sets)
STANDARD SIDE PLANK 15 second hold x 3 sets (30 seconds rest in between sets)
COOL DOWN Full body stretch
ADVANCED / GYM
SWISS BALL CRUNCH 30 reps x 4 sets (45 seconds rest in between sets)
SWISS BALL KNEE TO CHEST 20 reps x 4 sets (45 seconds rest in between sets)
DUMBBELL WOOD CHOP 15 reps x 4 times (2 on left side 2 on right side) 45 seconds rest.
REVERSE BENCH KNEE RAISES 10 reps x 4 sets (1 min rest in between sets)
HANGING KNEE RAISES 10 reps x 3 sets (45 seconds rest in between sets)
LAYING KNEE TWISTS 10 reps x 3 sets (45 seconds rest in between sets)
COOL DOWN Full body stretch.
60
DAY 2
MEALS - MEAT EATERS
BREAKFAST
SNACK
Coconut
Berry Smoothie
pancakes with
yogurt
LUNCH
SNACK
Turkey balls
Apple
and cottage
muffins
cheese salad
DINNER
Gluten free
pizza
MEALS - VEGETARIAN
BREAKFAST
SNACK
Coconut
Berry Smoothie
pancakes with
yogurt
LUNCH
SNACK
Vegetarian
Apple
chickpea
Muffins
salad
DINNER
Tempeh
con carne
BEGINNER / HOME
SWISS BALL CRUNCH 15 reps x 4 sets (1 min rest in between sets)
SWISS BALL PELVIC TILT 15 reps x 4 sets (45 seconds rest in between sets)
SWISS BALL KNEE TO CHEST 10 reps x 3 sets (1 min 15 seconds rest in between sets)
STRICT CRUNCH 15 reps x 3 sets (1 min rest in between sets)
RUSSIAN TWIST (EASY) 10 reps x 2 sets (1 min rest in between sets)
ELBOWS AND TOES PLANK Hold plank for as long as possible x 2 sets (1 min rest in between)
ADVANCED / GYM
BUTTERFLY KICKS 20 reps x 4 sets (1 min & 15 seconds rest in between sets)
LYING LEG CROSSOVERS 20 reps x 4 sets (1 min 15 seconds rest in between sets)
GRASS HOPPERS 15 reps x 3 sets (45 seconds rest in between sets)
EXTENDED ARM CRUNCH - 20 reps x 3 sets (1 min rest in between sets)
ELBOW AND TOES PLANK - Hold plank until failure x 3 sets (1 min rest in between sets)
61
DAY 3
MEALS - MEAT EATERS
BREAKFAST
SNACK
Quinoa smash
1 banana,
bowl
6 walnuts

LUNCH
Vegetarian
chickpea
salad
SNACK
Salmon
seaweed
wraps
DINNER
Sweet potato,
mushroom and
leek patties
MEALS - VEGETARIAN
BREAKFAST
SNACK
Quinoa smash
1 banana,
bowl
6 walnuts

LUNCH
SNACK
Vegetarian
Egg
beetroot
Muffins
salad
DINNER
Tempeh
stack
BEGINNER / HOME
WARM UP Full body stretch then straight into
5 minutes of jumping jacks, running on the spot,
8 rounds with 2 mins rest in between each round.
(Perform all 4 exercises one after the other to complete
1 round)
KETTLE BELL SWING x 10
KETTLE BELL FRONT SQUAT x 10
SIT THROUGH x 10 (one rep is one side)
LUNGE x 10 (one rep is on one side)
ADVANCED / GYM
WARM UP Full body stretch then straight into 5 minutes of
jumping jacks, running on the spot, static high knees, hip openers.
(Perform all 4 exercises one after the other to complete 1 round)
SIT THROUGH x 10 (one rep is one side)
LUNGE x 10 (one rep is on one side)
62
DAY 4
MEALS - MEAT EATERS
BREAKFAST
SNACK
LUNCH
SNACK
DINNER
Sweet potato
Green smoothie
Turkey and
Healthy rice
and pumpkin
lettuce cups
cakes
omelette
Lime chilli
chicken salad
MEALS - VEGETARIAN
BREAKFAST
SNACK
Sweet potato
Green smoothie
and pumpkin
omelette
LUNCH
SNACK
Vegetarian
Healthy rice
mixed
cakes
salad
DINNER
Simple mexi
bowl
REST DAY
63
DAY 5
MEALS - MEAT EATERS
BREAKFAST
SNACK
Blueberry and
Egg muffins
banana
pancakes
LUNCH
Chicken pattie
and pumpkin
salad
SNACK
Salmon
seaweed
wraps
DINNER
Portobello stack
MEALS - VEGETARIAN
BREAKFAST
SNACK
Blueberry and
Egg muffins
banana
pancakes
LUNCH
SNACK
Vegetarian
Green
sweet potato
smoothie
salad
DINNER
Veggie burgers
BEGINNER / HOME
BICYCLE CRUNCH (EASY) 10 reps x 4 sets (45 seconds rest in between sets)
BUTTERFLY KICKS 20 reps x 3 sets (1 min rest in between sets) - 1 rep is complete when both
feet have kicked
LYING LEG CROSS OVERS 15 reps x 3 sets (1 min rest in between sets)
VUP (EASY) 10 reps x 3 sets (30 seconds rest in between sets)
FIGURE 8 10 reps x 2 sets (30 seconds rest in between sets)
MOUNTAIN CLIMBERS 10 reps x 3 sets (30 seconds rest in between sets)
ADVANCED / GYM
SWISS BALL OBLIQUE ROLL 10 reps x 4 sets (1 min rest in between sets)
SWISS BALL LEG RAISES 10 reps x 3 sets (1 min rest in between sets)
SWISS BALL STRAIGHT ARM TWIST 10 reps x 3 sets (1 min rest in between sets)
SWISS BALL SINGLE LEG LIFTS 20 reps x 3 sets (1 min rest in between sets)
64
DAY 6
MEALS - MEAT EATERS
BREAKFAST
SNACK
Quinoa
Green Smoothie
banana
bowl
LUNCH
Smoked
salmon
salad
SNACK
Healthy rice
cakes
DINNER
Thai green chicken
mince with quinoa /
brown rice
MEALS - VEGETARIAN
BREAKFAST
SNACK
Quinoa
Green Smoothie
banana
bowl
LUNCH
SNACK
Vegetarian
Heathy
chickpea
rice cakes
salad
DINNER
Thai green
tempeh with
quinoa/brown rice
BEGINNER / HOME
ELBOWS AND TOES PLANK 1 min (or until failure) x 3 times 45 secs rest in between each set.
V-UP (EASY) 20 reps x 4 sets (1 min rest between sets)
DUMBBELL WOOD CHOP (can be done using a plate) 10 reps x 4 sets - 2 sets on each side (45
seconds rest inbetween sets)
SWISS BALL STRAIGHT ARM TWIST 8 reps x 3 sets (30 seconds rest in between sets)
REVERSE CRUNCH 10 reps x 2 sets (30 seconds rest in between sets)
ADVANCED / GYM
SWISS BALL UPWARD CRUNCH 25 reps x 4 sets (1 min rest between sets)
VUP (HARD) 30 reps x 4 sets (1 min rest in between sets)
CABLE PULLDOWN CRUNCH 15 reps x 3 sets (1 min rest in between sets)
CABLE TORSO TWIST 12 reps x 4 sets (1 min rest in between sets) - 2 sets on each side
OVERHEAD MED BALL SLAMS 15 reps x 3 sets (1 min rest in between sets)
65
DAY 7
MEALS - MEAT EATERS
BREAKFAST
SNACK
LUNCH
SNACK
Cottage cheese
Banana &
Vegetarian
Apple muffins
omelette
10 almonds
sweet potato

salad

DINNER
Chicken/lean red
meat & veggie stir
fry with zucchini
spaghetti
MEALS - VEGETARIAN
BREAKFAST
SNACK
Cottage
Banana &
cheese
10 almonds
omelette
LUNCH
SNACK
Vegetarian
Apple muffins
beetroot
salad
DINNER
Gluten free
healthy pizza vegetarian
BEGINNER / HOME
WARM UP Full body stretch then straight into 5 minutes
of jumping jacks, running on the spot, static high knees,
hip openers.
1 round)
KETTLE BELL SUMO DEAD LIFT HIGH PULL x 10
AIR SQUAT x 10
BURPEES x 10
ANKLE TAP x 10 (5 each side)
ADVANCED / GYM
hip openers.
1 round)
AIR SQUAT x 10
BURPEE x 10
ANKLE TAP x 10 (5 each side)
66
DAY 8
MEALS - MEAT EATERS
BREAKFAST
SNACK
Apple and
Berry smoothie
cinnamon
pancakes
LUNCH
SNACK
Chicken and
Healthy rice
sweet potato
cakes
salad
DINNER
Herb coated
fish fillet with
brown rice
MEALS - VEGETARIAN
BREAKFAST
SNACK
Apple and
Berry smoothie
cinnamon
pancakes
LUNCH
SNACK
Vegetarian
Healthy rice
mixed
cakes
salad
DINNER
Sweet potato,
mushroom and
leek patties
REST DAY
67
DAY 9
MEALS - MEAT EATERS
BREAKFAST
SNACK
Quinoa
Egg muffins
blueberry bowl

LUNCH
Turkey balls
and cottage
cheese salad
SNACK
Salmon
seaweed
wraps
DINNER
Chicken
mexican bowl
MEALS - VEGETARIAN
BREAKFAST
SNACK
Quinoa
1 banana &
blueberry bowl
6 walnuts

LUNCH
SNACK
Vegetarian
Egg muffins
sweet potato
salad
DINNER
Tempeh
con carne
BEGINNER / HOME
SWISS BALL UPWARD CRUNCH 15 reps x 4 sets (1 min rest in between sets)
BUTTERFLY KICKS 20 reps x 3 sets (1 min rest in between sets)
PLANK PUSH UPS 10 reps x 3 sets (1 min rest in between sets)
PLANK TWIST 10 reps x 3 sets (45 seconds rest in between sets)
PLANK SIDE KNEE RAISE 5 reps x 3 sets (45 seconds rest in between sets)
ADVANCED / GYM
REVERSE BENCH STRAIGHT LEG RAISES 15 reps x 4 sets (90 seconds rest in between sets)
RUSSIAN TWIST (HARD) - 30 reps x 3 sets (1 min rest in between sets)
SINGLE ARM CABLE TWIST 12 reps x 4 sets (2 times on each side) - 1 min rest in between sets
SIDE PLANK ROW 10 reps x 4 sets (2 times on each side) - 1 min rest in between sets
SIDE PLANK ROTATION x 2 times until failure (rest for 1 min 30 seconds in between sets)
68
DAY 10
MEALS - MEAT EATERS
BREAKFAST
SNACK
Spinach and
Green smoothie
pear omelette

LUNCH
SNACK
Vegetarian
Healthy rice
chickpea
cakes
salad
DINNER
Chilli con carne
MEALS - VEGETARIAN
BREAKFAST
SNACK
Spinach and
Green smoothie
pear omelette

LUNCH
SNACK
Vegetarian
Healthy rice
chickpea
cakes
salad
DINNER
Tempeh
stack
BEGINNER
BUTTERFLY KICKS 20 reps x 3 sets (30 seconds rest in between sets)
LYING LEG CROSS OVERS 20 reps x 3 sets (30 seconds rest in between sets)
REVERSE CRUNCH 15 reps x 3 sets (1 min rest in between sets)
RUSSIAN TWIST (EASY) 10 reps x 3 sets (45 seconds rest in between sets)
V UP (EASY) 15 reps x 3 sets (30 seconds rest in between sets)
ADVANCED
HANGING KNEES TO ELBOWS 6 reps x 4 sets (1 min rest in between sets)
CABLE TORSO TWIST 12 reps x 4 sets (2 times on each side) - 1 min rest in between sets
V UP (HARD) 30 reps x 3 sets (1 min rest in between sets)
WALKING LUNGE PLATE TWIST - 10 reps x 3 sets (1 min rest in between sets)
69
DAY 11
MEALS - MEAT EATERS
BREAKFAST
SNACK
LUNCH
SNACK
Banana and
Egg muffins
Turkey and
Apple muffins
chia seed
lettuce cups

pancakes
DINNER
Gluten free
pizza
MEALS - VEGETARIAN
BREAKFAST
SNACK
Banana and
Egg muffins
chia seed
pancakes
LUNCH
SNACK
Vegetarian
Apple muffins
beetroot
salad
DINNER
Simple mexi
bowl
BEGINNER
WARM UP Full body stretch then straight into
5 minutes of jumping jacks, running on the spot,
1 round)
SINGLE ARM UPRIGHT ROW x 10 each arm
AIR SQUAT x 15
WIDE LEG SQUAT x 15
ADVANCED
hip openers.
1 round)
SINGLE ARM UPRIGHT ROW x 12 each arm
AIR SQUAT x 15
WIDE LEG SQUAT x 15
70
DAY 12
MEALS - MEAT EATERS
BREAKFAST
SNACK
Coconut
1 banana,
pancakes
10 almonds
with yogurt
LUNCH
Chicken
pattie and
pumpkin salad
SNACK
Salmon
seaweed
wraps
DINNER
Sweet potato,
mushroom and
leek patties
MEALS - VEGETARIAN
BREAKFAST
SNACK
Coconut
1 banana,
pancakes
10 almonds
with yogurt
LUNCH
SNACK
Vegetarian
Green smoothie
mixed
salad
DINNER
Veggie burgers
REST DAY
71
DAY 13
MEALS - MEAT EATERS
BREAKFAST
SNACK
Quinoa
Green smoothie
smash bowl

LUNCH
SNACK
Smoked
Healthy rice
salmon
cakes
salad
DINNER
Lime chilli
chicken salad
MEALS - VEGETARIAN
BREAKFAST
SNACK
Quinoa
Green smoothie
smash bowl

LUNCH
SNACK
Vegetarian
Healthy rice
sweet potato
cakes
salad
DINNER
Thai green
tempeh with
quinoa/brown rice
BEGINNER
BICYCLE CRUNCH (HARD) 10 reps x 4 sets (45 seconds rest in between sets)
GRASS HOPPERS 10 reps x 4 sets (1 min rest in between sets)
LYING KNEE TWISTS 10 reps x 4 sets (1 min rest in between sets)
RUSSIAN TWIST (HARD) 10 reps x 3 sets (45 seconds rest in between sets)
V UP (HARD) 10 reps x 4 sets (45 seconds rest in between sets)
ADVANCED
ELBOW AND TOES PLANK 2 x hold until failure (hold plank for no longer that 2 mins 30 seconds)
rest for 1 min
PLANK LEG LIFT 10 reps x 4 sets (30 seconds rest in between sets)
LYING OBLIQUE CRUNCH -10 reps x 4 sets (2 times on each side) 30 seconds rest between sets
MED BALL BRIDGE 20 reps x 3 sets (45 seconds rest in between sets)
LYING SUPERMAN 10 reps x 3 sets (30 seconds rest in between sets)
72
DAY 14
MEALS - MEAT EATERS
BREAKFAST
SNACK
Sweet potato
Berry smoothie
and pumpkin
omelette
LUNCH
SNACK
Vegetarian
Apple muffins
sweet potato
salad
DINNER
Portobello stack
MEALS - VEGETARIAN
BREAKFAST
SNACK
Sweet potato
Berry smoothie
and pumpkin
omelette
LUNCH
SNACK
Vegetarian
Apple muffins
chickpea
salad
DINNER
Gluten free
BEGINNER
ELBOWS AND TOES PLANK 45 seconds x 3 sets (45 seconds rest in between sets)
ELBOWS AND TOES PLANK x 2 times (hold plank as long as possible) no longer than 2 minutes.
1 Minute rest in between holds.
STANDARD SIDE PLANK 45 seconds hold x 3 sets (45 seconds rest in between sets)
LYING SUPER MAN 15 reps x 3 sets (45 seconds rest in between sets)
STANDING PLATE TWIST 15 reps x 4 sets (1 min rest in between sets)
ADVANCED
REVERSE BENCH STRAIGHT LEG RAISES 15 reps x 4 sets (90 seconds rest in between sets)
RUSSIAN TWIST (HARD) 30 reps x 3 sets (1 min rest in between sets)
EXTENDED ARM CRUNCH 20 reps x 3 sets (1 min rest in between sets)
ELBOW AND TOES PLANS 2 x plank until failure (no longer than 2 mins 30 seconds) 1 min rest
73
DAY 15
MEALS - MEAT EATERS
BREAKFAST
SNACK
Blueberry
Egg
and banana
muffins
pancakes
LUNCH
Chicken and
sweet potato
salad
SNACK
Salmon
seaweed
wraps
DINNER
Thai green chicken
mince with
quinoa/brown rice
MEALS - VEGETARIAN
BREAKFAST
SNACK
Blueberry
Egg
and banana
muffins
pancakes
LUNCH
SNACK
Vegetarian
Green
beetroot
smoothie
salad
DINNER
Sweet potato,
mushroom and
leek patties
BEGINNER
For each exercise perform as many reps as possible in 20 seconds, then rest for 20 seconds &
repeat 8 times. Rest 90 seconds in between each exercise in the circuit.
AIR SQUAT 8 x 20 seconds squat 20, seconds rest.
ALTERNATING LUNGE 8 x 20 seconds lunge, 20 seconds rest.
WIDE LEG SQUAT 8 x 20 seconds squat, 20 seconds rest.
V-UPS 8 x 20 seconds v-ups, 20 seconds rest.
RUSSIAN TWIST (EASY) 8 x 20 seconds twist, 20 seconds rest.
ADVANCED
For each exercise perform as many reps as possible in 20 seconds, then rest for 10 seconds &
repeat 8 times. Rest 90 seconds in between each exercise in the circuit.
AIR SQUAT 8 x 20 seconds squat, 10 seconds rest.
ALTERNATING LUNGE 8 x 20 seconds lunge, 10 seconds rest.
WIDE LEG SQUAT 8 x 20 seconds squat, 10 seconds rest.
V-UPS 8 x 20 seconds v-ups, 10 seconds rest.
RUSSIAN TWIST (HARD) 8 x 20 seconds twist, 10 seconds rest.
74
DAY 16
MEALS - MEAT EATERS
BREAKFAST
SNACK
LUNCH
SNACK
Quinoa
Green smoothie
Turkey balls
Healthy rice
banana
and cottage
cakes
bowl
cheese salad

DINNER
Chicken/lean red
meat and veggie
stir fry with
zucchini spaghetti
MEALS - VEGETARIAN
BREAKFAST
SNACK
Quinoa
Berry smoothie
banana
bowl
LUNCH
SNACK
Vegetarian
Healthy rice
mix
cakes
salad
DINNER
Tempeh
con carne
REST DAY
75
DAY 17
MEALS - MEAT EATERS
BREAKFAST
SNACK
Cottage
Berry smoothie
cheese
omelette
LUNCH
SNACK
Vegetarian
Apple muffins
chickpea
salad
DINNER
Herb coated
fish fillet with
brown rice
MEALS - VEGETARIAN
BREAKFAST
SNACK
Cottage
Berry smoothie
cheese
omelette
LUNCH
SNACK
Vegetarian
Apple muffins
sweet potato
salad
DINNER
Tempeh stack
BEGINNER
STRICT CRUNCH 25 reps x 4 sets (45 seconds rest in between sets)
V UP (EASY) 25 reps x 4 sets (1 min rest in between sets)
SWISS BALL UPWARD CRUNCH 15 reps x 3 sets (30 seconds rest in between sets)
WALKING LUNGE PLATE TWIST 12 reps (without plate) 2 x set (45 seconds rest in between sets)
WALKING LUNGE PLATE TWIST 12 reps 2 x sets (45 seconds rest in between sets)
ADVANCED
BUTTERFLY KICKS 40 reps x 4 sets (1 min 15 seconds rest in between sets)
LYING LEG CROSSOVERS 40 reps x 4 sets (1 min 15 seconds rest in between sets)
RAISED LEG LOWER AB CRUNCH 15 reps x 3 sets (1 min rest in between sets)
STRAIGHT LEG TAP 15 reps x 3 sets (1 min rest in between sets)
76
DAY 18
MEALS - MEAT EATERS
BREAKFAST
SNACK
LUNCH
Apple and
1 banana,
Turkey and
cinnamon
10 almonds
lettuce cups
pancakes
SNACK
Salmon
seaweed
wraps
DINNER
Chicken mexi bowl
MEALS - VEGETARIAN
BREAKFAST
SNACK
Apple and
1 banana,
cinnamon
10 almonds
pancakes
LUNCH
SNACK
Vegetarian
Green
chickpea
smoothie
salad
DINNER
Simple mexi bowl
BEGINNER
WALKING LUNGE PLATE TWIST (15 reps without plate) x 3 sets (1 min rest in between sets)
LYING WINDSCREEN WIPERS 8 reps x 3 sets (30 seconds rest in between sets)
ADVANCED
LYING WINDSCREEN WIPERS 8 reps x 4 sets (1 min rest in between sets)
SIDE PLANK ROW 10 reps x 4 sets - 2 times on each side (rest for 1 min in between sets)
SIDE PLANK ROTATION x 2 times until failure - 1 time on each side (90 seconds rest in between
sets)
77
DAY 19
MEALS - MEAT EATERS
BREAKFAST
SNACK
Quinoa
Egg
blueberry
muffins
bowl
LUNCH
SNACK
Chicken patties Healthy rice

and pumpkin
cakes
salad
DINNER
Chilli con carne
MEALS - VEGETARIAN
BREAKFAST
SNACK
Quinoa
Egg
blueberry
muffins
bowl
LUNCH
SNACK
Vegetarian
Healthy rice
beetroot
cakes
salad
DINNER
Veggie burgers
BEGINNER
1 round)
SIT THROUGH x 12 (6 each side)
LUNGE x 12 (6 each leg)
ADVANCED
STATIONARY BIKE (20 seconds sprint, 40 seconds slow pedal choose medium resistance)
do this for 15 mins. Rest 5 mins
Mini circuit
1 round)
WEIGHTED LUNGE (select a light weight) x 10
WIDE LEG SQUAT x 10
PLANK - hold for 30 seconds
78
DAY 20
MEALS - MEAT EATERS
BREAKFAST
SNACK
Spinach and
Berry smoothie
pear omelette

LUNCH
SNACK
Smoked
Apple muffins
salmon
salad
DINNER
Gluten free
healthy pizza
MEALS - VEGETARIAN
BREAKFAST
SNACK
Spinach and
Berry smoothie
pear omelette

LUNCH
SNACK
Vegetarian
Apple muffins
mix
salad
DINNER
Thai green
tempeh with
quinoa/brown rice
REST DAY
79
DAY 21
MEALS - MEAT EATERS
BREAKFAST
SNACK
Banana and
Egg
chia seed
muffins
pancakes
LUNCH
Vegetarian
sweet potato
salad
SNACK
Salmon
seaweed
wraps
DINNER
Sweet potato,
mushroom and
leek patties
MEALS - VEGETARIAN
BREAKFAST
SNACK
Banana and
Egg
chia seed
muffins
pancakes
LUNCH
SNACK
Vegetarian
Green
sweet potato
smoothie
salad
DINNER
Gluten free
BEGINNER
SWISS BALL KNEE TO CHEST 15 reps x 3 sets (1 min rest in between sets)
OVERHEAD MED BALL SLAMS 15 reps x 3 sets (30 seconds rest in between sets)
ADVANCED
LYING LEG CROSSOVERS 50 reps x 4 sets (1 min rest in between sets)
EXTENDED ARM CRUNCH - 25 reps x 3 sets(1 min rest in between sets)
ELBOW AND TOES PLANK 2 x plank until failure (no longer than 2 mins 30 seconds) 1 min rest
80
DAY 22
MEALS - MEAT EATERS
BREAKFAST
SNACK
Coconut
Banana &
pancakes with
6 walnuts
yogurt
LUNCH
SNACK
Chicken and
Healthy rice
sweet potato
cakes
salad
DINNER
Lime chilli
chicken salad
MEALS - VEGETARIAN
BREAKFAST
SNACK
Coconut
Banana &
pancakes with
6 walnuts
yogurt
LUNCH
SNACK
DINNER
Vegetarian
Healthy rice
chickpea
cakes
salad
Sweet potato,
mushrom and
leek patties
BEGINNER
WALKING LUNGE PLATE TWIST 12 reps x 3 sets (30 seconds rest in between sets)
ADVANCED
STRICT CRUNCH 30 reps x 4 sets (45 seconds rest in betwee sets)
VERTICAL LEG CRUNCH 25 reps x 4 sets (1 min 15 seconds rest in between sets)
PISTOL CRUNCH 20 reps x 3 sets (1 min rest in between sets)
LYING OBLIQUE CRUNCH -15 reps x 4 sets - 2 times on each side (30 seconds rest in between
sets)
81
DAY 23
MEALS - MEAT EATERS
BREAKFAST
SNACK
Quinoa
Berry smoothie
smash
bowl
LUNCH
SNACK
Turkey balls
Apple
and cotttage
muffins
cheese
DINNER
Portobello stack
MEALS - VEGETARIAN
BREAKFAST
SNACK
Quinoa
Berry smoothie
smash
bowl
LUNCH
SNACK
Vegetarian
Apple
beetroot
muffins
salad
DINNER
Tempeh
con carne
BEGINNER
1 round)
AIR SQUAT x 12
BURPEE x 12
ANKLE TAP x 12
ADVANCED
ROWING MACHINE - row hard for 400m, row easy for 600 meters Set rowing machine to level 8 if
it is a concept 2 rower. Complete 5km
Mini circuit
1 round)
KETTLE BELL UPRIGHT ROW x 10
LYING ANKLE TAPS x 20
82
DAY 24
MEALS - MEAT EATERS
BREAKFAST
SNACK
Sweet potato
1 banana &
and pumpkin
10 almonds
omelette
LUNCH
Vegetarian
chickpea
salad
SNACK
Salmon
seaweed
wraps
DINNER
Thai green chicken
mince with
quinoa/ brown rice
MEALS - VEGETARIAN
BREAKFAST
SNACK
Sweet potato
1 banana &
and pumpkin
10 almonds
omelette
LUNCH
SNACK
Vegetarian
Green
mix
smoothie
salad
DINNER
Tempeh
stack
REST DAY
83
DAY 25
MEALS - MEAT EATERS
BREAKFAST
SNACK
LUNCH
SNACK
Blueberry and
Egg
Turkey and
Healthy rice
banana
muffins
lettuce cups
cakes
pancakes

DINNER
Chicken/lean red
meat and veggie
stir fry with
zucchini spaghetti
MEALS - VEGETARIAN
BREAKFAST
SNACK
Blueberry and
Egg
banana
muffins
pancakes
LUNCH
SNACK
Vegetarian
Healthy rice
sweet potato
cakes
salad
DINNER
Simple mexi bowl
BEGINNER
DUMBBELL WOOD CHOP (can be done using a plate) 15 reps x 4 sets (2 sets on each side) 45
seconds rest in between sets
RUSSIAN TWIST (EASY) - 15 reps x 4 sets (2 sets on each side) 45 seconds rest in between sets
ELBOWS AND TOES PLANK 1 min x 3 sets (45 seconds rest in between sets)
ADVANCED
CABLE PULLDOWN CRUNCH 15 reps x 3 sets (45 seconds rest in between sets)
CABLE TORSO TWIST 12 reps x 4 sets (2 times on each side) 45 seconds rest in between sets
84
DAY 26
MEALS - MEAT EATERS
BREAKFAST
SNACK
Quinoa
Berry smoothie
banana
bowl
LUNCH
SNACK
Chicken patties Apple

and pumpkin
muffins
salad
DINNER
Herb coated
fish fillet
with brown rice
MEALS - VEGETARIAN
BREAKFAST
SNACK
Quinoa
Berry smoothie
banana
bowl
LUNCH
SNACK
Vegetarian
Apple
chickpea
muffins
salad
DINNER
Veggie burgers
BEGINNER
V UP (EASY) 20 reps x 4 sets (45 seconds rest inbetween sets)
ADVANCED
BENCH BARBELL CRUNCH 15 reps x 4 sets (1 min rest in between sets)
BICYCLE CRUNCH (HARD) 30 reps x 4 sets (1 min rest in between sets)
STANDING DUMBBELL OBLIQUE CRUNCH 15 reps x 4 sets - 2 sets each side
(1 min rest in between sets)
85
DAY 27
MEALS - MEAT EATERS
BREAKFAST
SNACK
Cottage
1 banana,
cheese
6 walnuts
omelette
LUNCH
SNACK
Smoked
Green
salmon
smoothie
salad
DINNER
Chicken mexi bowl
MEALS - VEGETARIAN
BREAKFAST
SNACK
Cottage
1 banana,
cheese
6 walnuts
omelette
LUNCH
SNACK
Vegetarian
Green
beetroot
smoothie
salad
DINNER
Thai green
tempeh with
quinoa/brown rice
BEGINNER
1 round)
SINGLE ARM UPRIGHT ROW x 12 (12 reps each arm)
AIR SQUAT x 12
WIDE LEG SQUAT x 15
ADVANCED
Rest for 45 seconds in between each set of exercises ie. 40 reps, then 45 seconds rest, 30 reps
then 45 seconds rest - all the way down to 10 reps
DUMBBELL DEAD LIFT - 40 reps, 30 reps, 20 reps,10, reps, Rest 2 minute
DUMBBELL BENT OVER ROW - 40 reps, 30 reps, 20 reps,10, reps, Rest 2 minute
SEATED BACK FLY - 40 reps, 30 reps, 20 reps,10, reps, Rest 2 minute
DUMBBELL MIL PRESS - Press 40 reps, 30 reps, 20 reps,10, reps, Rest 2 minute
86
DAY 28
MEALS - MEAT EATERS
BREAKFAST
SNACK
Apple and
Egg
cinnamon
muffins
pancakes
LUNCH
SNACK
Vegetarian
Healthy rice
sweet potato
cakes
salad
DINNER
Chilli con carne
MEALS - VEGETARIAN
BREAKFAST
SNACK
Apple and
Egg
cinnamon
muffins
pancakes
LUNCH
SNACK
Vegetarian
Healthy rice
mix
cakes
salad
DINNER
Gluten free
REST DAY
87
DAY 29
MEALS - MEAT EATERS
BREAKFAST
SNACK
Quinoa
Green smoothie
blueberry
bowl
LUNCH
SNACK
Chicken and
Apple
sweet potato
muffins
salad
DINNER
Gluten free
healthy pizza
MEALS - VEGETARIAN
BREAKFAST
SNACK
Quinoa
Green smoothie
blueberry
bowl
LUNCH
SNACK
Vegetarian
Apple
sweet potato
muffins
salad
DINNER
Sweet potato,
mushroom and
leek patties
BEGINNER
REVERSE CRUNCH 20 reps x 4 sets (1 min rest in between sets)
MED BALL KNEES TO CHEST 15 reps x 4 sets (45 seconds rest in between sets)
LYING SWISS BALL DRAGS - 15 reps x 4 sets (45 seconds rest in between sets)
OVERHEAD MED BALL SLAMS 15 reps x 3 sets (30 seconds rest in between sets)
ADVANCED
CABLE TORSO TWIST 15 reps x 4 sets (1 min rest in between sets) - 2 sets for each side
88
DAY 30
MEALS - MEAT EATERS
BREAKFAST
SNACK
Spinach and
1 banana &
pear omelette
6 walnuts

LUNCH
Turkey balls
and cottage
cheese salad
SNACK
Salmon
seaweed
wraps
DINNER
Sweet potato,
mushroom and
leek patties
MEALS - VEGETARIAN
BREAKFAST
SNACK
Spinach and
1 banana &
pear omelette
6 walnuts

LUNCH
SNACK
Vegetarian
Healthy
chickpea
rice cakes
salad
DINNER
Tempeh
con carne
BEGINNER
LYING SWISS BALL DRAGS 10 reps x 4 sets (1 min rest in between sets)
PLANK ROTATION 10 reps x 3 sets (45 seconds rest in between sets)
SIDE PLANK ROW 10 reps x 4 sets (1 min rest in between sets) - 2 sets for each side
BICYCLE CRUNCH (HARD) - 10 reps x 4 sets (1 min rest in between sets) - 2 sets for each side
ADVANCED
REVERSE BENCH KNEE RAISES 2 x maximum reps until failure. (Rest 2 mins in between)
HANGING KNEES TO ELBOWS 2 x maximum reps until failure. (Rest 2 mins in between)
V UP (HARD) 2 x maximum reps until failure. (Rest 2 mins in between)
LYING SWISS BALL DRAGS 2 x maximum reps until failure. (Rest 2 mins in between)
LYING WINDSCREEN WIPERS 2 x maximum reps until failure.( Rest 2 mins in between)
BICYCLE CRUNCH (HARD) 2 x maximum reps until failure (Rest 2 mins in between)
89
BONUS WORKOUTS - BEGINNER

BEGINNERS
1.
V UP (EASY) 15 reps x 4 sets (1 min rest in between sets)
SWISS BALL UPWARD CRUNCH 12 reps x 3 sets (30 seconds rest in between sets)
WALKING LUNGE PLATE TWIST 8 reps x 2 sets without the plate (45 seconds rest in between
sets)
2.
MOUNTAIL CLIMBERS 10 reps x 3 sets (30 seconds rest in between sets)
STRAIGHT LEG TAP 10 reps x 3 sets (30 seconds rest in between sets)
3.
static, high knees, hip openers.
90

4.
5.
DUMBBELL WOOD CHOP 10 reps x 4 sets (2 times each side) 45 seconds rest in between set
CABLE TORSO TWIST - 10 reps x 4 sets (2 times each side) 45 seconds rest in between set
CABLE PULL DOWN CRUNCH 10 reps x 4 sets (1 min rest in between sets)
6.
BARBELL BENCH CRUNCH 10 reps x 4 sets (45 seconds rest in between sets)
91

7.
BICYCLE CRUNCH (EASY) -20 reps x 4 sets (30 seconds rest in between sets)
BICYCLE CRUNCH (HARD) -20 reps x 4 sets (1 min rest in between sets)
MOUNTAIN CLIMBERS -20 reps x 3 sets (30 seconds rest in between sets)
ELBOWS AND TOES PLANK 45 second hold 30 seconds rest x 3 times
STANDARD SIDE PLANK 20 second hold 30 seconds rest x 3 times
8.
RUSSIAN TWIST (EASY) 20 reps x 2 sets (1 min rest in between sets)
ELBOWS AND TOES PLANK Hold plank as long as possible. No longer than 2 minutes x 2
times, 1 min rest
9.
LYING LEG CROSS OVERS 25 reps x 3 sets (1 min rest in between sets)
92

10.
ELBOWS AND TOES PLANK x 2 times (hold plank as long as possible) no longer than 2
minutes. 1 Minute rest in between holds.
DUMBBELL WOOD CHOP 15 reps x 4 sets (2 sets each side) 45 seconds rest in between sets
11.
PISTOL CRUNCH 30 reps x 4 sets (45 seconds rest in between sets)
BARBELL BENCH CRUNCH 15 reps x 4 sets (1 min rest in between sets)
PLANK TWIST 15 reps x 3 sets (45 seconds rest in between sets)
12.
RUSSIAN TWIST (EASY) 25 reps x 3 sets (45 seconds rest in between sets)
93

13.
BICYCLE CRUNCH (HARD) 20 reps x 4 sets (45 seconds rest in between sets)
GRASS HOPPERS 20 reps x 4 sets (1 min rest in between sets)
LYING KNEE TWISTS 20 reps x 4 sets (1 min rest in between sets)
14.
ELBOWS AND TOES PLANK x 2 times (hold plank as long as possible) no longer than 2
minutes. 1 Minute rest in between holds.
STANDARD SIDE PLANK 45 seconds x 3 sets (30 seconds rest in between sets)
STANDING PLATE TWIST 20 reps x 3 sets (45 seconds rest in between sets)
94
BONUS WORKOUTS - ADVANCED

ADVANCED
1.
VERTICAL LEG CRUNCH 20 reps x 4 sets (1 min rest in between sets)
LYING OBLIQUE CRUNCH -10 reps x 4 sets (30 seconds rest in between sets)
2 times on each side
2.
LYING SWISS BALL DRAGS 20 reps x 4 sets (1 min rest in between sets)
STRAIGHT LEG WEIGHTED LOWER AB CRUNCH 10 reps x 3 sets 45 seconds rest in between
sets
3.
STANDING DUMBBELL OBLIQUE CRUNCH 15 reps x 4 sets (1 min rest in between sets)
95

4.
ELBOW AND TOES PLANK 2 x hold until failure (hold plank for no longer that 2 mins 30
seconds) rest for 1 min
PLANK TWIST 10 reps x 3 sets (1 min rest in between sets)
PLANK SIDE KNEE RAISE 10 reps x 3 sets (1 min rest in between sets)
5.
SWISS BALL LEG RAISES 10 reps x 3 sets (1 min rest in between sets)
CABLE TORSO TWIST 12 reps x 4 sets (1 min rest in between sets) - 2 sets on each side
MOUNTAIN CLIMBERS 20 reps x 3 sets (30 seconds rest i between sets)
6.
STRAIGHT LEG WEIGHTED LOWER AB CRUNCH 10 reps x sets (45 seconds rest in between
sets)
96

7.
HANGING KNEE RAISES 10 reps x 3 sets (45 seconds rest in between sets)
LYING KNEE TWISTS 10 reps x 3 sets (45 seconds rest in between sets)
8.
SWISS KNEE TO CHEST 20 reps x 4 sets (45 seconds rest in betweens sets)
LYING OBLIQUE CRUNCH -10 reps x 4 sets (30 seconds rest in between sets)
2 sets on each side
9.
97

10.
SWISS KNEE TO CHEST 25 reps x 4 sets (45 seconds rest in between sets)
DUMBBELL WOOD CHOP 20 reps x 4 sets (45 seconds rest in between sets) 2 sets on each
side
HANGING KNEE RAISES 15 reps x 3 sets (1 min rest in between sets)
LAYING KNEE TWISTS 10 reps x 3 sets (45 seconds rest in between sets)
11.
LYING SWISS BALL DRAGS 30 reps x 4 sets (1 min 15 seconds rest in between sets)
STRAIGHT LEG WEIGHTED LOWER AB CRUNCH 10 reps x 3 sets (45 seconds rest in
between sest)
12.
SWISS BALL LEG RAISES 15 reps x 3 sets (1 min 30 seconds rest in between sets)
98

13.
ELBOW AND TOES PLANK 2 x hold until failure (hold plank for no longer that 2 mins 30
seconds) rest for 1 min
PLANK TWIST 15 reps x 3 sets (1 min rest in between sets)
PLANK SIDE KNEE RAISE 15 reps x 3 sets (1 min rest in between sets)
14.
REVERSE BENCH STRAIGHT LEG RAISES 15 reps x 4 sets (1 min rest in between sets)
RUSSIAN TWIST (HARD) - 40 reps x 3 sets (1 min rest in between sets)
SINGLE ARM CABLE TWIST 12 reps x 4 sets (1 min rest in between sets) 2 sets on each side
SIDE PLANK ROW 10 reps x 3 sets (1 min rest in between sets) 2 sets on each side
SIDE PLANK ROTATION - x 2 times until failure (1 time on each side) rest for 1 min 30 seconds in
between
99
Words of Wisdom
Dont ever believe you cant do something. If you have
a dream youve got to go for it not matter what other
people think. Believe in yourself and know that you
are more than capable of achieving it and most im-
portantly believe that you deserve it. When people tell

you that you cant do something its usually because
they couldnt do it themselves! Ignore negative people

who put you down and make you feel inferior or inadequate. Surround yourself with people who believe in
you and support you along your journey.
If you really want something, youve got to do every-
thing in your power to get it! Commit yourself to your

dream, plan what needs to be done to achieve it, be
consistent, dedicated and resilient. Pick yourself back
up no matter how many times you fall and keep persevering until you reach your goal!
Be responsible for yourself, your life and your happiness. Your life is yours alone so rise up and live it to
the best of your ability and dont ever settle for being
anything but your best!
X Emily Skye
100

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Title Text

Tips & Tricks

Your Food Explained

Meal Plan - Meat Eaters

Meal Plan - Vegetarian

Shopping Lists Explained

Shopping List - Meat Eater

Shopping List - Vegetarian

Recipes - Meat Eaters

Your Training Explained

Warm Up /Warm Down

30 Day Meal & Exercise Plan

Bonus Workouts - Beginner

Bonus Workouts - Advanced 95

Tips & Tricks

Your food explained

Why the Ab Shred is gluten free

Meat and Fish

Your food explained

MEAL PLAN - Meat Eaters

Chicken and sweet

Turkey balls and

Gluten free pizza

3 Quinoa smash bowl

Healthy rice cakes

Chilli con carne

Lime Chilli chicken

5 Blueberry & banana

Thai green chicken with

Chicken patties &

Healthy rice cakes

Chilli con carne

Gluten free pizza

13 Quinoa smash bowl

Lime chilli chicken

14 Sweet potato &

Vegetarian sweet potato Apple muffins

Chicken / lean red

Herb coated fish

18 Apple & cinnamon

19 Quinoa blueberry bowl

Chicken patties and

Healthy rice cakes

Chilli con carne

20 Spinich & pear omelette

Smoked salmon salad

Gluten free pizza

Thai green chicken

21 Banana & chia seed

Chicken & sweet potato

Lime chilli chicken

23 Quinoa smash bowl

Turkey balls & cottage

24 Sweet potato & pumpkin

Thai green chicken

25 Blueberry & banana

Chicken / lean red

26 Quinoa banana bowl

Chicken patties &

Herb coated fish fillet

27 Cottage cheese omelette

Smoked salmon salad

Chicken mexican bowl

28 Apple & cinnamon