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2u1S
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90-DAY WEIGHT LOSS CHALLENGE TO A NEW YOU (FULL MEAL PLAN)

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1) 2 haiu boileu Eggs - 1 whole egg, 1 egg white (97cals)
@? 14 Avocauo (8ucals)
S) 1 meuium slice of Wholemeal Toast (9ucals)
Biink: uieen Tea Apple Ciuei vinegai (u cals)
- Slice the eggs & avocauo into fine
slices, mix them togethei in a bowl
anu top it onto youi toast.

267cals
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1) 2 Neuium Bananas, Sliceu & Fiozen (18ucals)
2) 2Suml of semi-skimmeu milk (12ucals)
DE=)632F G3-% ,6#H 3< %#,32: ,6#H>
- Auu all the ingieuients into a
smoothie blenuei, blenu foi 1-2
minutes until you have a thick anu
cieamy smoothie. Yummy!
Suucals

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1) S.Soz1uug of uiilleu Chicken Bieast (1Sucals)
DE=)632F E)+$< ,$%) 3; -30< *+36*$F )0<H$-I &)$%HI #%,JI =3<HI J$$; $)*>
2) 1 Whole Wheat Wiap (16ucals)
DDE=)632F (+3#$ (+$%) J<$%: K *30& *30& K =6)% J<$%: K J<3(2 <6*$ K =%&)%
S) Sug of Cottage Cheese (Sucals)
DE=)632F L<$$H C37+0<)
4) 8ug of Lettuce (12cals)
DDE< %& ,0*+ #$))0*$ %& -30 (%2) %& 4$))0*$ 6& *32&6:$<$: ./<$$ /33:8>
S) 1 tsp of 0live 0il (4u cals)

- uiill the chicken bieast anu slice
into thin slices.
- Nix the chicken bieast with the
cottage cheese anu olive oil.
- Place the lettuce onto the wiap,
auu youi cieamy chicken slices anu
wiap it up!
S72cals



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A) uailic Roasteu Chickpeas (184cals)
1) 1 teaspoon of olive oil (4ucals)
2) V can oi 12ug of uiaineu Chickpeas (144cals)
S) V teaspoon of uailic Powuei
*You can auu moie gailic powuei accoiuing to youi piefeience.

0R

B) Nut-Fiee Chocolate-Raisin Snack Bai (89.Scals pei bai x 2 bais)
1) Sug 2.Scups of unsweeteneu puffeu wheat ceieal (116cals)
2) 67.Sg of 0lu-Fashioneu Rolleu 0ats (2S1cals)
S) Sug of Raisins, choppeu (1S2.Scals)
4) 1Sug of Boney (49Scals)
DE=)632F 1%=#$ &-<0=
S) V teaspoon of vanilla Extiact
6) Sug of Baik Chocolate Chips finely choppeu uaik chocolate (2S7.Scals)
**Nakes 14 bais
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184cals
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1) Soz8Sg of Salmon Fillet (1uu.Scals)
DE=)632F E)+$< ;6&+ 3< &$%;33: 3; -30< *+36*$F &+<6,=I *<%JI )6#%=6%I *3:I )02%
2) 1Sug of Sweet Potato (129cals)
**0ptionF U<3(2 <6*$I (+3#$ =%&)%I *30& *30&I V0623%
S) 7Sg of Fiozen Spinach (SScals)
4) Sug of Fiozen Sweet Coins (41cals)
S) 1 tsp of lemon & honey uiessing (Sucals)

- uiill oi bake the salmon fillet
- Boil anu mash the sweet potato.
- Allow the fiozen spinach anu coin
to thaw unuei meuium heat.
- Place all the ingieuients onto a
plate anu top it with the honey
lemon uiessing.
S4S.Scals

2#2&/ 4&/#-.*+ O IPQQRS48L;




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1) 4ug of 0atmeal (148cals)
2) 1 laige Egg (78cals)
S) V a meuium Banana (S2.Scal)
4) 2uuml of watei
**0ption: teaspoon of cinnamon
Biink: uieen Tea Apple Ciuei vinegai (ucals)

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- Cook the oatmeal with watei unuei a
slow heat.
- In the meantime, whisk 1 egg anu
mash the banana up with a foik.
- 0nce the oatmeal is almost ieauy,
auu the masheu banana anu egg.
- Stii fiequently until all the
ingieuients aie well blenueu anu
cookeu.
UVWRX ?8L;


+>8?9 1-**C '#1@G-2 3&-,&.2
1) 12Sg of Low Fat uieek Yoghuit (98.7Scals)
2) 2Sg of cashew nuts (149cals)
DE=)632F E)+$< 20)& &0*+ %& %#,32:I =6&)%*+63I (%#20) $)*>
S) 1uug of uiapes (67cals)
DE=)632F E)+$< ;<06) 3; -30< *+36*$I N =6$*$>

- You can have them as sepaiate
snacks oi mix them togethei to make
a uieek Yoghuit Paifait.
SIPRVX?8L;

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1) 8ug of Lettuce (12cals)
DDE< %& ,0*+ #$))0*$ %& -30 (%2) %& 4$))0*$ 6& *32&6:$<$: ./<$$ /33:8>
2) 1uug of sliceu Tomato 1 meuium tomato (18cals)
S) 1uug of Baby Caiiots (22cals)
4) Soz 8Sg of uiilleu Chicken (11ucals)
DE=)632F E)+$< ,$%) 3; -30< *+36*$F )0<H$-I &)$%HI #%,JI =3<HI J$$; $)*>
S) 1 teaspoon of 0live 0il (4ucals)
6) 1 teaspoon of Lemon
- uiill the chicken bieast oi buy ieauy
giilleu chicken bieast.
- Nix the olive oil & lemon togethei to
make the salau uiessing.
- Auu all the ingieuients into a bowl
anu uiizzle it with the lemon anu olive
oil uiessing.
UJU?8L;


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!N@O7I N\N*%#&? %2: 0&$ [>\3^KNOO7 !N[O*%#&? 3; *+6*H$2 J<$%&)> _+%)Y## J$ [`[*%#& ;3< #02*+>
+>8?9 5*--'/.4.#G+ %*++*-2
1) 1Sug of silken tofu (9Scals)
2) 1Sug of mixeu beiiies (4S.Scals)
S) Suml of watei
DDE=)632F N &,%## =6$*$ 3; 7<%)$: :%<H *+3*3#%)$> aO*%#& %::6)632%#>

- Auu all the ingieuients into a
smoothie blenuei, blenu foi 1-2
minutes until you have a thick
mixtuie.
- Tiansfei the mixtuie into a glass,
chill it in the fiiuge foi an houi oi
until it's fiim.
- 0ption: Top it up with giateu uaik
chocolate & it's ieauy!

ISQRX?8L;
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1) Soz 8Sg of Salmon Fillet (1uu.Scals)
DE=)632F E)+$< ;6&+ 3< &$%;33: 3; -30< *+36*$F &+<6,=I *<%JI )%#%=6%I *3:I )02% $)*
2) 7Sg of Fiozen Spinach (SScals)
S) 1 laige Egg (78cals)
4) 7Sg of Biocolli (22.Scals)
S) 1Sg of uiateu Cheese (SScals)

DDT; -30 (%2) )3 62*<$%&$ -30< =<3)$62 %2: *%#3<6$& 62)%H$I %:: b *%2 3; :<%62$: H6:2$-
J$%2& K J#%*H J$%2& !]O7I \]*%#&?I )+%)Y## J$ [@c>[*%#& ;3< :622$<>
- Cook the salmon fillet in a pan unuei
meuium heat.
- Bieak the fillet up into small chunks
anu auu the fiozen spinach anu
bioccoli into the pan.
- Allow all the ingieuients to lightly
cook.
- In the meantime, whisk the egg anu
pieheat the oven to 18u SSu
uegiees.
- 0nce the salmon chunks anu
vegetables aie uone, tiansfei them
into an ovenpioof uish.
- Covei it with the whiskeu egg anu
top it up with giateu cheese.
- Bake in the oven foi 1u-1Smins oi
until the egg is fiimeu.
UVURS?8L;

2#2&/ 4&/#-.*+Y IUJPRX?8L; @.1@*- 4&/#-.* #32.#$Y IXJZ?8L;



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[[&; :D6 +G$%&'T ?BDD;7 \DA6 :8]DA6M<7 E78L; 8>H B8]7 <B7E <D^7<B76 _M<B D>7 -7_86H "78L M> "#%*-&2.#$`
."3#-2&$2 $#2*+Y
1) This Neal Plan is baseu on a balanceu uiet iich with lean meat, uniefineu caibs, healthy fat, packeu with fiuits anu vegetables, which helps
foi quick weight loss, to builu lean muscles anu to give you a flat tummy.
2) You can watch my step-by-step guiuance foi all the meals anu iecipes on my "Bealthy Neal Plan, Foou & Nutiition" playlist on my YouTube
channel: www.youtube.comuseijoannasohofficial
S) Bo N0T consume less than 12uucals foi women anu 16uucals foi men in a uay. Staiving will N0T help to lose weight.
4) If you aie a male, inciease the poition size anu keep to 18uucals - 21uucals pei uay.
S) You can choose to piepaie youi meals in B0LK anu have them foi the next 2 - S uays foi convenience.
6) These meals aie INTERCBANuEABLE. So you can have youi snack foi bieakfast, bieakfast foi lunch etc.
7) 0nly use anu piepaie BIuB Q0ALITY, natuial, clean anu unpiocesseu foou.
8) Aujust the poition size anu caloiies accoiuing to the piouuct you use. Nine might be slightly uiffeient fiom youis. So ieau the foou label
caiefully. If theie isn't a foou label, you can seaich up on the nutiients anu caloiies online.
9) You can always mix youi meal plan anu cieate youi own iecipe by using othei ingieuients of youi choice. Please see this website foi high
piotein, low caib alteinatives: http:bembu.comlow-caib-anu-high-piotein-foous
1u) You N0ST uiink at least SL of watei EvERY BAY.
11) Aim to eat eveiy S - 4 houis thioughout the uay.
12) Nake it a habit to PLAN & PACK youi meals the night befoie anu stoie them in the fiiuge foi the next uay; this will make youi moinings
easiei, which will help to keep you on tiack.
1S) PRINT this meal plan anu stick it on youi fiiuge as a uaily ieminuei to stay on tiack.
14) Keep a F00B BAIRY of what you eat anu how you feel as well, which is a ciucial pait to stay on tiack.
1S) Bave youi BREAKFAST within one houi of you waking up to kick-stait youi metabolic iate.
16) W0RK00T S - 6 times a week between 4S - 6u minutes foi maximum iesult. Please follow my "Woikout Plan" foi that.
17) You can auu anothei small meal oi inciease youi caloiies by 2uu - Suucals on youi woikout uays if neeueu.
18) STAY AWAY fiom alcohol, soua uiinks, piocesseu foou, fast foou anu all junks!
19) Tieat youiself to a REWARB NEAL once a week in moueiation. This will avoiu the iisk of excessive intake of youi favouiite guilt tieats.
2u) It's always a goou iuea to talk with youi uoctoi befoie staiting youi weight-loss jouiney. Anu that's especially impoitant in this case if you
have kiuney uisease, uiabetes oi othei chionic health conuition. You know youi bouy bettei than I uo!

DONT WAIT UNTIL YOU HAVE ACHIEVED YOUR GOAL TO BE PROUD OF YOURSELF,
BE PROUD OF YOURSELF FOR EVERY STEP YOU TAKE TOWARDS YOUR GOAL. ALL THE BEST! =)