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Product Disclaimer NOT FOR RESALE! This guide is published by Emily Skye Fitness Pty Ltd.
Product Disclaimer NOT FOR RESALE! This guide is published by Emily Skye Fitness Pty Ltd.

Product Disclaimer

NOT FOR RESALE!

This guide is published by Emily Skye Fitness Pty Ltd. All rights reserved. No part of this guide may be reproduced in any manner whatsoever without written permission from the publisher, except for the inclusion of brief quotations in a review.

Copyright

Material in this electronic file is subject to copyright vested in Emily Skye Fitness Pty Ltd and other parties. You may download, display, print and reproduce this material in an unaltered form only for personal, non-commercial use associated with individual needs. The copyright owners of this material have the right to be recognised as the author of the material and the right to have their material remain unaltered. No material provided in this electronic file may be dealt with in any other way without first obtaining the permission of the copyright owner of those materials. Apart from any use as permitted here or under the Copyright Act 1968 (Cth), all other rights are reserved. All digital products, ebooks, PDF downloads, videos, resource material, videos and online content are subject to copyright performer and moral rights protection. Each digital product, eBook, PDF download and online content sold is licensed to a single user only. Customers are not allowed to copy, distribute, share and/ or transfer the product/s (and/or their associated username/passwords) they purchased to any third party or person. Fines of up to $10,000 or imprisonment may apply to person/s found to be infringing our copyright (refer to Part 5 Division 5 of the Copyright Act 1968 (Cth). In some cases, the Emily Skye Fitness Pty Ltd may encrypt, force password and/or stamp license details (including customer name, address, etc) on its digital products to ensure additional safety. Digital Rights Management software or processes may also be used to track the use and distribution of content to protect our rights.

©2015 Emily Skye Fitness Pty Ltd www.emilyskye.com

DISCLAIMER

The information, recommendations and guidelines that we provide in this guide are not intended as medical advice or to replace medical advice given by a doctor or other healthcare professional. In the case of illness or other medical condition, a doctor or health professional should be consulted prior to commencing this program and diet. The information, recommendations and guidelines given relating to exercise and diet are to be used as a guidelines for healthy exercising and eating. It is not intended to be a substitute for medically prescribed diet or exercise. You are advised to meet with your general health practitioner to discuss your individual dietary needs and health, particularly before making any significant changes to your diet as a result of receiving this material. Emily Skye Fitness Pty Limited and its officers, employees or agents give no warranty and make no representation that the information, recommendations and guidelines contained in this guide, and disclaim all liability for any loss, damage, cost or expense incurred by reason of any person using or relying on this information, recommendations and guidelines or by reason of any error, omission, defect, or misstatement contained in such information, recommendations or guidelines.

by reason of any error, omission, defect, or misstatement contained in such information, recommendations or guidelines.

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  - Cooking tips & Food prep tips 74 - Shopping list 76 - Meat
  - Cooking tips & Food prep tips 74
  - Cooking tips & Food prep tips 74
 

- Cooking tips & Food prep tips

74

- Shopping list

76

- Meat Eater

77

  - Vegetarian 81
  - Vegetarian 81
 

- Vegetarian

81

- Vegan

85

 

- Eating out

89

Table Of Contents

3

- Tips and tricks

91

Preface:

4

Part 3: Exercise Overview

92

- Real world proof!

4

- Your training breakdown!

93

- About me!

8

- How will I be training?

95

 

- Weight training (and/or resistance training)

95

Part 1: Emily Skye F.I.T. (Phase1) Overview

10

- Circuits – HIIT (High Intensity Interval Training

95

- Welcome

11

- Stretch sessions

95

- Who is Emily Skye F.I.T. for?

 

13

- Rest

95

- Here’s how it works

14

- Drop sets

96

- Important information before starting

15

- Work to failure

96

- How will Emily Skye F.I.T. get you there?

15

- Reps, sets & rounds

96

- The Emily Skye F.I.T. method

 

16

- Equipment required

97

- Focused Intense Toning

16

- Warm-ups

97

- Back to basics eating

18

- Cool down/Stretches

99

- My superchargers for success

 

19

- Follow my program 100%

112

- So, let’s get started!

20

- HELP! I have a question!

112

- Step one: Goal setting

20

- Step two: Track your progress

 

21

Part 4: Emily Skye F.I.T. program

113

- Step three: Take action!

23

- Let’s begin your F.I.T. (Phase 1) program

114

 

- Week 1

115

Part 2: Nutrition Overview

24

- Week 2

123

- Which foods?

25

- Week 3

131

- Supplements

27

- Week 4

139

- Meal plans – Meat Eaters

29

- Meal plans – Vegetarian

31

Part 5: You just finished Emily Skye F.I.T. (Phase 1)

147

- Meal plans – Vegan

33

- Well done!!

148

- Breakfast – Meat Eaters

35

- And remember

148

- Breakfast – Vegetarian/Vegan

 

40

- “After” photos & “After” body measurements and weight

- Lunch Dinner – Meat Eaters

45

148

- Lunch Dinner – Vegetarian/Vegan

57

- Submit your transformation

148

- Snacks – Meat Eaters

66

- Now what? Life after Emily Skye F.I.T. (Phase 1)

149

- Snacks – Vegetarian/Vegan

 

70

- A final word: staying on course

151

Skye F.I.T. (Phase 1) 149 - Snacks – Vegetarian/Vegan   70 - A final word: staying
Skye F.I.T. (Phase 1) 149 - Snacks – Vegetarian/Vegan   70 - A final word: staying
Real World Proof Over 4,000,000 people have turned to me via social media and my

Real World Proof

Over 4,000,000 people have turned to me via social media and my programs to help them transform their bodies and minds.

Before you get started, take a look at just a few of the many success stories from using my programs. This could be you too, in just 4 weeks!

So please know this….

Even though we haven’t met, I believe in you and I won’t let you fail. It is my hope that my system will provide a platform for you to achieve anything in your life. So, what are you waiting for? - Let’s get started!

will provide a platform for you to achieve anything in your life. So, what are you
will provide a platform for you to achieve anything in your life. So, what are you
will provide a platform for you to achieve anything in your life. So, what are you
Wendy “Loving my progress!! I was in a body challenge from Jan 15 - Feb

Wendy

“Loving my progress!!

Wendy “Loving my progress!! I was in a body challenge from Jan 15 - Feb 15

I was in a body challenge from Jan 15 - Feb 15 and I wanted a workout regimen that I could stick to and that would give me the results I wanted to see.

The workouts always changed which is great so that your body doesn’t get used to it. I learned a lot and it absolutely helped me with more ideas for my eating healthy. This is very easy to follow with the videos and all!! Great plan!!! I’ve already started month two!! Very excited! ;D

Thank you!”

easy to follow with the videos and all!! Great plan!!! I’ve already started month two!! Very
Lisa “Firstly I’d like to say that this program didn’t just help me get the

Lisa

Lisa “Firstly I’d like to say that this program didn’t just help me get the body
Lisa “Firstly I’d like to say that this program didn’t just help me get the body

“Firstly I’d like to say that this program didn’t just help me get the body I’ve always wanted,

it also helped make my frame of mind much more positive. I started the shred because I

wanted to have a more positive relationship with food, my body and my mind. I wanted to be toned and fit and just be happier with myself.

I’ve had a pretty awful relationship with my body for the last few years. In high school I was

a state level runner, but after an ankle injury put me out I completely lost who I was and my

purpose in life. I battled through depression, anxiety, panic attacks and an eating disorder.

I even went to extremes starving myself and over exercising thinking it would make me feel

better. It didn’t, it made my life a living hell. I went to the gym all the time but was a classic cardio machine girl thinking it would make me more toned but it never worked.

Being pretty much out the other side of it and having been told from my dietitian that the meal plan was “a dietitians dream” I started the shred. I started to eat more frequently and better. The meals were easy to prepare and tasted great. I started to feel better inside and out. Having completed the shred I can honestly say I have never been happier. I love myself and my body and my frame of mind is so positive. I have a better body now than I did when I was a state level sprinter in high school and that to me is just astonishing. Even better I did it all using the at home workouts. So no excess money wasted with gym memberships, seeing as I’m frequently switching places because of Uni and live in a small country town.

I absolutely loved the workouts and looked forward to them every day. All of the ladies in the forum were so supportive . Whenever I have a bad day or someone says something negative,

I would go in there because I knew it will be filled with positive messages. I would honestly recommend this to anyone without any hesitation what so ever. Thank you Emily for creating

this plan and giving me my life back. For me this has not just been a 28 day program. This is

a lifestyle change.”

this plan and giving me my life back. For me this has not just been a
Sara “I DID IT ! I completed the Emily Skye’s 30 day shred! I am

Sara

“I DID IT !

Sara “I DID IT ! I completed the Emily Skye’s 30 day shred! I am really

I completed the Emily Skye’s 30 day shred! I am really proud of myself and my results. At first, when I bought it, I was discouraged. It seems like a lot to change and my friends were not giving me the support I was expecting from them. People were not believing in me and my ability to achieve this plan and I have to admit this gave me more determination.

The plan itself is so clear and easy to follow and it was perfect for me because the vegetarian menu was delicious. Not to mention all the other ladies also doing it on the support forum! I think they were a big part of the reason why I was able to keep it up and not cheat. You never feel alone with this plan!

Now that I am done, I will definitely continue clean eating and being active. I want my body and my mind to be happy. I was not confident before the shred and every morning looking at my reflection in the mirror was hard. Now when I see other people eating junk food and not being informed of what they do to their own lovely body I know that the food industry couldn’t care less about us

Buy the Shred. It is WORTH IT. I know you are probably suspicious like I was but you shouldn’t be. Buy it! For you. I think this has change my life. THANK YOU Emily for this plan xxxx.”

I was but you shouldn’t be. Buy it! For you. I think this has change my
We’ve all heard the ‘big girl gets fit’ stories. These are, without a doubt inspiring
We’ve all heard the ‘big girl gets fit’ stories. These are, without a doubt inspiring

We’ve all heard the ‘big girl gets fit’ stories. These are, without a doubt inspiring and I love hearing about

them - but my story is different

the ‘skinny, insecure, depressed girl’

who become ‘fit, healthy, happy and confident!’

MY STORY

In 2010, I picked up my first copy of Oxygen Magazine, which is a top women’s fitness magazine. I had been exercising for about six

months but didn’t really know what I was doing.

I was the typical cardio machine girl, obsessing over being lean & skinny. I even went to the extreme of taking fat burners, eating boiled chicken and broccoli every meal and spent hours training in the gym.

I was

I had no idea that you shape & tone your body

by doing strength training and eating plenty of food - including good fats and carbohydrates. In fact, I eat MORE food now than I ever have and I am leaner than I have ever been!

I used to look through countless fitness

magazines at the amazing, fit, strong, shapely women featured in them and I decided that

I wanted to be like that too! I wanted to be

strong, have shape, be fit and healthy but, most of all, be happy with myself.

THE PERSON I USED TO BE

All through my childhood and up until my mid- 20s, I was insecure with who I was. I had no self- belief. I was depressed and would worry myself sick about everything.

I think my insecurities stemmed from my school

years where I was teased & criticised for having “big eyes”, being skinny, quiet, athletic or different.

I started modelling when I was about 15. It was

something that I enjoyed and always had an interest in but every job that came up I didn’t think I would be “good enough” for it and wouldn’t bother applying as I was scared of being rejected

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MAKING CHANGES

When I was in my mid-20s, I started implementing changes in my life. If I didn’t like something, I’d change it. If

I couldn’t change it, I accepted it and stopped wasting time worrying about it. I learnt to make the most of my

life & appreciate the things I had rather than focusing on the things I didn’t have. Previously I was in search of perfection, but it doesn’t exist, so it was a vicious cycle of disappointment.

I realised that it’s not about being perfect; it’s about being the best you can be - mentally and physically - and accepting and loving yourself, flaws and all!

In order to overcome the way I was, I had to realise and admit to myself what I was doing - I was sabotaging my own chance of happiness.

There were a lot of changes to be made and they took time and deliberate effort. Every day I had to work hard to ensure I didn’t go back to being the person I used to be and my old ways of thinking. If I started thinking negatively, I’d stop myself quick smart.

Every time I doubted myself I’d tell myself I AM good enough, I AM more than capable, I CAN do this! And I still do this now. I replace negative thoughts with positive thoughts. Some days I’d be great and other days I would find myself drifting back to how I used to be, but I knew if I kept at it, working on changing the way I thought, what I thought of myself, being more positive and not allowing other people’s opinions of me or the way they treated me affect me that over time it would become easier - and it now happens almost naturally!

Sure I slip up sometimes - I am human after all- but it is easier now. I control my thoughts, which then control my feelings & actions.

TODAY

My active lifestyle is not only about my body & being fit, it’s just as much about my mind! I feel set free from the person I was previously. I am no longer preventing myself from living my best life possible. I feel like a completely different person now! I am healthy, strong (mentally & physically), I’m confident, I have self belief,

am truly happy & I love myself for who I am. It’s up to me to make my life the best life possible because, at last,

I believe I am worth it!

YOU CAN HAVE IT TOO!

I am so excited to be able to share with you what I have learnt through my own struggles and mistakes.

Regardless of how someone might appear to you, everyone has his or her own insecurities! Your insecurities may seem silly to others but they’re real to you and affect you negatively in some way.

I really hope that I can in some way help you to realise that you are worth more than you think you are and

you CAN be happier. Becoming fit and healthy has helped me immensely with my confidence. It comes as a package. You feel free, truly alive and happy. I’m living life to the best of my ability and I want you to feel this way too. The excitement and passion for life I have now discovered has completely changed me. Every day I wake up excited for the day, excited to train and excited to nourish my body with healthy, clean food so it can function efficiently.

Remember, in order to take care of anyone else you first must take care of yourself. Taking the time to exercise and eat healthy is not selfish! You will have so much more energy and so much more to give the people you love.

“My active lifestyle is not only about my body & being fit, it’s just as much about my mind!”

Overview

Overview 10
Welcome Welcome to Emily Skye F.I.T. (Phase 1)! I would like to congratulate you and

Welcome

Welcome to Emily Skye F.I.T. (Phase 1)!

Welcome Welcome to Emily Skye F.I.T. (Phase 1)! I would like to congratulate you and also

I would like to congratulate you and also sincerely thank you for putting your trust and faith in me

to invest in my program. I say thank you because I know that it was probably not an easy decision and that you may have (quite possibly) attempted several different programs before, only to be left frustrated and confused.

I understand how you feel.

As I wrote in the ‘About me’ section, I put together this program because I was in the same place many of you probably are right now and I needed to find a better way. What you’re about to discover is everything I learned to get in the best possible shape in the shortest time possible.

Over the years I’ve spent thousands upon thousands of hours working out what it takes to develop those toned and shapely six pack, booty, thighs and arms fast - along with ‘shredding’ my entire body at the same time. I have written down and recorded every workout I have ever done. I have noted down all the recipes that work best.

This program is a collection of those notes and everything I do when I want to see real results fast. And, it’s written with the special needs of women in mind.

I have developed and recommend my program to specifically address the needs of women who

have a specific, time bound goal in mind. This could be a special occasion such as your wedding, your birthday, a party or celebration, a work function or basically ANYTHING that you want to look your best for!

your birthday, a party or celebration, a work function or basically ANYTHING that you want to
your birthday, a party or celebration, a work function or basically ANYTHING that you want to
However, this Emily Skye F.I.T. (Phase 1) program is so much more than that too!

However, this Emily Skye F.I.T. (Phase 1) program is so much more than that too!

One of my favorite sayings is….

“LIFE IS A MARATHON, BUT SOMETIMES YOU NEED TO SPRINT”

When I look back through the past several years and my own health and fitness journey, plus connecting to literally millions of people online, I have learnt that healthy eating and exercise is something you need to create as a lifestyle. I understand the hurdles you will come up against and I know the tools to help you overcome them. The best approaches I have found to getting the body you want and a life you have dreamt of are:

1. Set a definite goal. 2. Go all-out to achieve it and do whatever it takes to get there.

NOW is the time to make the commitment to yourself that you WILL make it happen.

NOW ist he time where no distraction or obstacle is too big.

NOW is the time when you finally put YOU first!

NOW is the time when you commit to developing healthy exercise, nutrition and mindset habits that lay a solid foundation for your new lifestyle. The perfect kick-start to a healthy lifestyle and an all- new you!

This is what my Emily Skye F.I.T. program is all about.

Fitness. Inspiration. Transformation.

Everything I know about how to make the change of a lifetime inside and out in just 4 Weeks!

A change that when you look back I hope you see as a defining moment that helped to propel you towards bigger and better things.

This is my mission.

A mission that I am so happy you have put your trust in me to help you on your journey.

You see, to me, losing extra body fat and getting in the best shape of your life isn’t just a physical transformation. It transcends throughout every area of your life.

It’s a special gift.

I truly believe that when you gain control of your body, you gain control of your LIFE.

And my hope is that my new system will provide a platform for you to totally transform - inside and out. To finally take control, gain renewed confidence and a sense that anything is truly possible.

And know this…

Even though we may have not met personally before, I believe in you and won’t let you fail.

And my entire hand-picked Emily Skye F.I.T. team of industry professionals with over 20+ years of industry experience are committed to you and here for you 24/7. We’ll be there every step of the way.

When you’re committed, it truly can be an unstoppable combination.

Welcome to the Emily Skye F.I.T. team

of the way. When you’re committed, it truly can be an unstoppable combination. Welcome to the

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the way. When you’re committed, it truly can be an unstoppable combination. Welcome to the Emily
Who is Emily Skye F.I.T. for? This 4-week program is the first of 3 phases
Who is Emily Skye F.I.T. for? This 4-week program is the first of 3 phases

Who is Emily Skye F.I.T. for?

Who is Emily Skye F.I.T. for? This 4-week program is the first of 3 phases (each

This 4-week program is the first of 3 phases (each phase lasting 4 weeks). All up this is total of 12 weeks of Focused Intense Toning and training. All specifically designed to build on the previous phase and take your physical performance, fat loss and toning results to new levels so you never get bored or plateau (more details to follow on this).

Like I said in the beginning, the secret to success over the long term is to set up specific and time-bound goals that set you up to succeed. For so many, committing yourself to a complete 12 week program all at once can be scary and, to be honest, ineffective because for so many girls it’s too BIG a commitment straight away!

Plus, this one-size fits all approach doesn’t take into account your goals, your needs and motivation levels.

I want to give you a structure to follow that’ll ensure you get results in the short term, and for life.

I have found time and time again that 4 weeks is the “sweet spot”. Enough time to see great results, but short enough where you’re laser focused to hit your goals.

This is why I’ve broken up the Emily Skye F.I.T. system over 3 Phases, each 4 weeks. Many of you will achieve the body of your dreams after 4 weeks and if so that’s fantastic. However, if you were looking to continue and take your training and fitness journey to the next level, this is where the next phases come in.

to continue and take your training and fitness journey to the next level, this is where
to continue and take your training and fitness journey to the next level, this is where
Here's how it works PHASE WHO IT’S FOR WHAT YOU’LL BE DOING Where am I

Here's how it works

PHASE

WHO IT’S FOR

WHAT YOU’LL BE DOING

how it works PHASE WHO IT’S FOR WHAT YOU’LL BE DOING Where am I at? •

Where am I at?

• New to my programs, start here! Consider this phase as the starting line.

• Target your entire body fast using workouts that focus on toning typical problem areas like your tummy, hips, arms and thighs.

MY PLAN:

• You’ll learn to master unique movements that challenge you and make you fitter and leaner all at the same time.

• Each workout puts you in optimal fat burning mode and helps you shape your entire body.

• Workouts for home, gym and beginners & advanced.

OPTIONAL: Recovery week. Reset goals. Recharge. See Part 5 for more details.

week. Reset goals. Recharge. See Part 5 for more details. Where am I at? • Ready

Where am I at?

• Ready for your next challenge? Want to continue to transform your body, while particularly targeting your booty and thighs in only a few short weeks?

• Now you’ve got the base, this phase focuses on building on Phase 1 by increasing the intensity and difficulty of the moves - especially focused on toning your hips, butt and thighs.

MY PLAN:

• This phase increases in intensity, moves and challenges you to go to the next level.

• The focus is on making your thighs look toned without bulking them up with muscle, while firming and lifting your booty!

• Workouts for home, gym and beginners & advanced.

OPTIONAL: Recovery week. Reset goals. Recharge. See Part 5 for more details.

week. Reset goals. Recharge. See Part 5 for more details. Where am I at? • If

Where am I at?

• If you really want to further define and tone your body with a particular focus on your core and mid section this is the time to go for it!

• By this time, you’ve turned your body into a total fat-burning machine, it’s time to further tone and sculpt while flattening your tummy and mid-section. Phase 3 builds and define your abs like never before while still toning your entire body!

MY PLAN:

• This is where my Emily Skye F.I.T. method comes into its own. By now you’ve mastered the moves, you’ve increased your intensity and are burning fat for hours after your workout. It’s now time to finish off your F.I.T. transformation journey.

• Workouts for home, gym and beginners & advanced.

PLANNED TRAINING BREAK: Take a week off.

TIME

RESULTS
RESULTS
TIME RESULTS

As you already know, all of my programs are about ‘back to basics’ eating and training (even if you’ve got a sweet tooth like me). My programs are not a detox or a fad. My programs are strict, goal oriented eating and exercise guides to get you lean and toned in a short period of time the healthy way. You will be eating simply and exclusively clean, nutrient rich foods. This is what I do to shred fat fast, and look and feel great!

eating simply and exclusively clean, nutrient rich foods. This is what I do to shred fat

14

HOW WILL EMILY SKYE F.I.T. GET YOU THERE? Emily Skye F.I.T. is unlike any other

HOW WILL EMILY SKYE F.I.T. GET YOU THERE?

Emily Skye F.I.T. is unlike any other program I’ve ever designed. It was designed specifically for the needs of women and to solve three of the biggest areas of concern. Namely…

• To lose body fat fast & tone specific problems areas

• To combat losing motivation and lack of willpower to continue

• To overcome plateaus no matter what changes are made

And it’s created specifically for time-poor people. I lead a busy life just like so many of you. I do not have time for exercise and food preparation to take over my life. So everything I share with you is designed to be the easiest and fastest way possible to get the best results.

My program works by combining:

1. The Emily Skye F.I.T. training method - all new unique workouts and unique movements designed especially with the needs of women in mind

2. Advanced ‘back to basics’ nutrition strategies that allow you to satisfy your sweet tooth without compromising results

IMPORTANT INFORMATION BEFORE STARTING

• I recommend seeing your doctor before starting this eating & training guide to ensure the 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 may vary.

food allergies. If you have any food allergies DO NOT follow this eating plan. • Individual
food allergies. If you have any food allergies DO NOT follow this eating plan. • Individual
F.I.T. is the new skinny!
F.I.T. is the new skinny!

FOCUSED INTENSE TONING.

My Emily Skye F.I.T. Training method combines the very best in fitness, fat loss & toning.

It’s effective because it provides an extensive variety of different workouts and exercises at different intensity levels, rep speeds and difficulty - all centered around targeting each different problem area (upper body, lower body, abs/core and HIIT circuits for aerobic fitness) – that challenge your muscles to adapt so you tone up fast while at the same time raising you’re natural metabolism so you’re burning fat for hours after your workout: not by working harder in the gym, but by working smarter.

How exactly? For those interested in the science and technology behind my systems, keep reading….

The problem with most fitness programs is that they’re not designed with women’s needs in mind. And, ultimately many are ‘one size fits all’. So one of two things often happen:

- You plateau: The body becomes

accustomed to the routines, and your results ultimately slow to a grinding halt.

- You get bored and lose

motivation: Doing the same routines with little variety or challenge is not only ineffective over the long term, let’s face it can be downright boring!

with little variety or challenge is not only ineffective over the long term, let’s face it
with little variety or challenge is not only ineffective over the long term, let’s face it
With my program, just when your body adapts, the intensity or type of exercise changes

With my program, just when your body adapts, the intensity or type of exercise changes (every 4-5 days) - so not only will you find you’re capable of increasingly complex and challenging moves, it will help you naturally bust through plateaus and boost motivation because you’re doing something different almost every workout.

you’re doing something different almost every workout. While my program isn’t always easy it’s very effective

While my program isn’t always easy it’s very effective and efficient - and that’s as it should be. This program is one where the effort is commensurate with the results, where there is no empty promises If you keep doing the work, you will keep breaking through plateaus and ‘previous bests’ and getting the results you want.

Second…

Throughout the program we’ve included workouts and techniques that when performed properly will allow you to raise your natural metabolism so you’re burning for hours after your workout and allows your hormones to work for rather than against you.

This is known more specifically as ‘EPOC’ (Excess Post-exercise Oxygen Consumption) and often called the ‘afterburn’ effect.

Clinical studies have found that High Intensity Interval Training which we extensively use in the program - exercising for short intervals, with rests between exercises – helps to produce this effect and in turn helps you lose body fat faster. For instance:

• In a study at Laval University in Quebec, one group cycled in numerous short bursts of 15 to 90

seconds and rested in between. A second group cycled 45 minutes without interruption. Those who

cycled in numerous short bursts lost 9 times more fat than those who rode without breaks.

lost 9 times more fat than those who rode without breaks. Tremblay, A., Simoneau, JA., and

Tremblay, A., Simoneau, JA., and Bouchard, C. 1994 (Jul). Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism 43(7):814-818.

The scientific study cited above found that short bursts of exercise trigger biological mechanisms in your body that actually cause you to burn more fat and lose weight faster. Specifically, short exercise periods help to release more HGH (human growth hormone) into your blood stream, levels of which decline as you age. This essential hormone can help prevent weight gain and burn away more fat faster.

levels of which decline as you age. This essential hormone can help prevent weight gain and
levels of which decline as you age. This essential hormone can help prevent weight gain and
Cheat without cheating!
Cheat without cheating!

The recommended meals for your next 4 weeks are mostly made up of the basics – meats, vegetables, fruit, nuts, eggs, herbs and natural garnishes. These foods provide a steady flow of nutrients that help boost your metabolism and release stored body fat so it can be burnt off as fuel.

These are the foods and meals that I recommend and that get the best results for me. You may feel hungry or have low energy for the first few days but this is normal. Your body is adjusting to burning off stored body fat as energy.

Why ‘back to basics’?

The reason I recommend these foods is because they are in their cleanest and simplest form. Eliminating additives (such as sauces or manufactured/processed products) is one of the best things you can do for yourself nutritionally.

To make things easier I’ve included a complete 4-week eating plan showing exactly what to eat, when to eat it and why. Plus, full shopping lists. Just take the list to the supermarket each week and know that you’re turning your kitchen into a fat-loss factory no matter if you’re a meat eater, vegetarian or vegan!

In addition, I have also included a huge variety of “yummy” foods and recipes! This is one of the single biggest things girls rave about with my programs, and this one is no different, some of the foods you can enjoy include pancakes, muffins, chocolate balls and smoothies. It truly allows you to still eat clean versions of your favorite or ‘naughty’ foods and still shed the pounds!

This ‘cheating on my diet plan without actually cheating’ is such a wonderful relief to many and is part of what makes the program work so well! Just look at what you can have on my program….

relief to many and is part of what makes the program work so well! Just look
relief to many and is part of what makes the program work so well! Just look
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Step two: Track your progress! Measuring your success is critical to reaching your overall goals.

Step two: Track your progress!

Measuring your success is critical to reaching your overall goals. But never fear, it’s as simple as this

“What gets measured gets done!”

There is something about knowing that you’re keeping track of your progress that makes it that much easier to wake up a bit earlier, do the extra repetition or not cheat on your diet.

There are several ways to go about it and I’ve found is that it’s almost always best to use a variety of different measures to help you focus on your goals.

There are three core things I recommend combining to give you a guide of your progress over the next four weeks:

1. Before & After photos

2. Body measurements (using a tape measure)

3. Take Action!

And they are specifically in order of terms of importance and reliability.

If you only had one choice though I’d strongly recommend doing a ‘Before’ photo. Without visibly being able to see how you’re going, it is all too easy to lose motivation. Sometimes photos will show more than the numbers on the scale do!

And, while often confronting if you’ve never done one before, it can be one of the biggest motivators for you to take an honest look at where you are. For instance, while you can keep them somewhere private just for yourself, you can also tape them to your refrigerator door to use as a motivation to eat properly and exercise. This type of tactic keeps you motivated to stay on track.

And you can’t have amazing ‘Before’ and ‘After’ shots – just like some of our many success stories you can see below – unless you take the plunge and take your ‘Before’ shots!

some of our many success stories you can see below – unless you take the plunge
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1. Before & After photo guidelines - Take your before photos just prior to starting

1. Before & After photo guidelines

- Take your before photos just prior to starting your 4-week program.

- Take the photos in a bikini or tight gym shorts and a sports bra.

- Take a natural relaxed stance without ‘posing’.

- Stand in front of a plain coloured wall, with as little distraction or clutter behind you as possible.

- Take a front image and side image.

- Remember to take your photos regularly in those same positions (and even wearing the same clothing) – on Day 1, Day 14 and Day 28, at the same time of day each time. Also take the photos in the same lighting to give you the most accurate images.

2. Body measurements

I suggest keeping this very simple and only take

a few measurements. The reason why I avoid

the scales is that it will often give you inaccurate measurements for success. While you are burning fat and gaining muscle, you can tend to find that your weight can actually increase. I myself have put

on over 10kg of muscle since I started training. That may sound like a lot but I guarantee you I look a whole lot better now than I did when I started. You can’t develop shape without muscle and to be toned

is to have muscle definition with little body fat.

Measure your chest, waist, lower abdomen, hips and upper thighs. I suggest only doing this at the start and then at the end of your 4-week program.

The main reason why you do not want to rely on the scale alone is because it might not paint the true picture. Muscle actually takes up less space than fat does. If the scale is not going down, but your measurements are, you know that you are improving your body composition and making progress.

Sharon
Sharon
Katie
Katie
but your measurements are, you know that you are improving your body composition and making progress.
Step three: Take action! Simply wanting something is not enough, neither is just writing down

Step three: Take action!

Simply wanting something is not enough, neither is just writing down your goals and then doing nothing about it. If you want be the best you can be then you need stop making excuses and take action now! Reaching your goals is no one else’s responsibility but your own. I hear so many people say, “Oh they are so lucky” or “She must have a fast metabolism,” looking for any reasoning behind why someone is successful, without recognising that most successful people get there because they work extremely hard for it. So, if you have some big goals and have just been sitting around talking about them, here’s how you can take some action – starting today…

Put 100% Into It You must do everything possible to get what you want and put 100% into it. If losing weight is your goal, being healthy most the time then going crazy eating cakes and chocolate is not going to get you to your goal. If you want to be a successful artist, simply painting everyday is not good enough. You must get out there, promote your work and treat it like any other business. It doesn’t matter how much you want something. It will never become a reality without action and commitment. So put everything you have into it. Be prepared to work hard and you will get there.

Stop Making Excuses Humans are very good at finding excuses as to why they can’t do something as opposed to looking for solutions. If there is something you are working towards, but that inner voice keeps giving you reasons on why you can’t, then go out there and find every reason why you can. Most of the time, the main thing getting between you and your goals are all the excuses you use to stop yourself from doing it. When you want something bad enough you can get very resourceful at making things happen, regards of the hurdles that pop up.

Be Accountable

If you aren’t very good at making yourself accountable to things you said you were going to do, then find

a friend or family member who will. Each week, sit down and tell them what you are going to achieve

and then have them hold you to it. And vice versa, you can in turn help them with their goals, too. It can actually become quite fun when you choose penalties and rewards depending on how well you both did

that week.

Prioritise

If you aren’t reaching your goals then maybe you need to re-evaluate your priorities. Are you setting time

aside each week to cook healthy dinners and exercise, or do you choose to go out with friends? Or maybe you choose to go out late which means you sleep in and miss your morning workout? Do you watch TV or spend hours on Facebook rather than learning that new skill? You need to make your goal a priority and then make sure you are doing everything possible to get there. Sometimes things will get in your way and you will have to be flexible. But, when you come across the obstacles, just keep the momentum and push forward.

Stop Procrastinating I was the worst procrastinator and would always put off the things I needed to do the most. We all do it. But the trick is to know when you are procrastinating and then quickly change something. A key thing I’ve learnt when dealing with something I don’t want to do is break it down into smaller tasks and then tackle the hardest one first. That way when you have done the hard bit, the rest will come easy. Social media is a fantastic tool for procrastinating, so get strict on yourself and only allow yourself to go on when you have achieved what you needed to for the day.

If you really want to make a change for yourself, your health, your fitness and your mind, you have to

expect that you’ll need to work hard. Success doesn’t happen overnight and it definitely doesn’t happen by sitting there and doing nothing. It is time to get out there and take action towards achieving all those goals you have set for yourself. I’m not going to lie, it’s not going to be easy but the rewards will be so worth it!

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Overview
Overview
The recommended meals for the 4 weeks are mostly made up of the basics –

The recommended meals for the 4 weeks are mostly made up of the basics – meats, vegetables, fruit, nuts, eggs, herbs and natural garnishes. These foods provide a steady flow of nutrients that help boost your metabolism and release stored body fat so it can be burnt off as fuel. These are the foods and meals that I recommend and that get the best results for me. You may feel hungry or have low energy for the first few days - this is normal. Your body is adjusting to burning off stored body fat as energy. You might be wondering why my program is about ‘back to basics’. The reason I recommend these foods is because they are in their cleanest and simplest form. Eliminating additives (i.e. sauces or manufactured/processed products) is one of the best things you can do for yourself nutritionally.

General Guidelines

Buy Organic! Try to buy organic food whenever possible. It is worth spending extra money on organic - here’s is why: Toxins are terrible for you. They are found in many mass produced foods and 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.

increasing your body fat percentage. These nasties are also related to autoimmune diseases, cancer, MS and

Vegetables

Vegetables provide vital nutrients to our bodies. They are very nutrient dense with a minimal amount of calories. Vegetables 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’. Vegetables are fat free and cholesterol free. Organic varieties are grown with no pesticides or additives. This makes them even healthier. Try to eat a variety of different colored vegetables. The pigment in the skin are rich sources of disease-fighting antioxidants, helping to protect cells from damage that can lead to cancer and heart disease.

Fruits and Berries

Fruits, like vegetables, are full of essential fibre and nutrients. They are slightly higher in sugar (fructose) than vegetables but, when consumed in moderation, can provide the body with vital minerals and vitamins. Fruit consumption can help prevent colon cancer, diabetes, high cholesterol, high blood pressure, constipation, and help to aid metabolism and weight loss.

Nuts

Put very simply, nuts are a healthy source of protein and good fats. Walnuts and almonds in particular (unsalted) are a great source of healthy fats, antioxidants, protein and fibre. Polyunsaturated fats found in nuts are great for skin, hair, teeth and nail health. They can lower cholesterol and are a perfect ‘pick me up’.

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. Protein makes up approximately 16% of the body’s total weight. 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.

Eggs Like meat, eggs are a source of protein and they are also very nutrient

Eggs

Like meat, eggs are a source of protein and they are also very nutrient dense. Eggs contain vitamin D, which is needed for healthy bones and teeth, choline that is necessary for brain development and improving memory retention, calcium for healthy bones and teeth and iron and selenium for other health benefits. A large egg contains less than 100 calories. I always have at least 1 whole egg with my egg whites as they contain far more nutrients and a higher amount of protein than the egg whites, as well as containing good fats that are necessary for optimal body and brain function.

Tempeh

Tempeh (pronounced Tempay) is a brownish and textured soy product that is made by fermenting cooked soybeans. Tempeh is a high protein meat alternative. It is recommended you cook the pre-packaged tempeh before using it in the recipes. First of all, it helps to remove some of its bitter flavour. Secondly, it helps to soften and moisten it, which makes it even easier to enjoy. Cooking it first also makes it accept more of the flavours you mix it with, especially when marinating.

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 thiamine (B1), riboflavin (B2), niacin (B3), B5 and B6. They’re also rich in antioxidants and have a low-GI. Although legumes are among our most nutritious plant foods they, can cause bloating and intestinal gas. If you are not used to eating them, slowly introduce them into your healthy eating plan.

Quinoa

Quinoa (pronounced Keen-wah) is an ancient grain that is highly nutritious and gluten-free. It’s 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.

Brown Rice

Brown rice is a healthier alternative to white rice as it contains far more nutrients and fibre. This is because it retains the bran and germ, which is where many of the vitamins and minerals are found. Brown rice is low in saturated fat, and very low in cholesterol and sodium. It is also a good source of selenium, and a very good source of manganese. It’s filling yet lower in calories and contains healthy carbohydrates that boosts your metabolism and burns fat.

It’s filling yet lower in calories and contains healthy carbohydrates that boosts your metabolism and burns
It’s filling yet lower in calories and contains healthy carbohydrates that boosts your metabolism and burns
It’s filling yet lower in calories and contains healthy carbohydrates that boosts your metabolism and burns
Supplements are not compulsory, but can play a huge role in helping you achieve your

Supplements are not compulsory, but can play a huge role in helping you achieve your results faster.

I believe in getting my nutrients and protein from food sources, but a lot of people choose to take supplements to fill any gaps they may have in their nutrition. The following are the recommended supplements (should you choose to take any) and the best times to take them.

• As a precaution, ensure you check with your GP before commencing supplement usage.

• Make sure you follow the instructions on the supplement packaging.

• Never take more than the recommended daily dosage of each supplement.

Supplements should only be used to “supplement” and assist you, they are not to be used to replace a healthy and balanced diet.

L-Carnitine

Naturally produced in your body. It helps your body burn fat as energy. L-carnitine has also been shown to reduce fatigue and serve as an appetite suppressant. L-carnitine is a great supplement to take when you are dieting. It will not only help your body burn stored fat, but it will increase your aerobic capacity. When to take: Take 2g first thing in the morning. Should be used daily for maximum effect, so even on rest days.

Organic Raw Protein

Regarded as the ‘building blocks’ of muscle, used by athletes and fitness enthusiasts to help with muscle recovery, muscle repair, lean muscle growth and general health. Remember, the more muscle you have the more fat you burn! When to take: Your protein powder should assist you reaching your protein requirement and can thus be used as is or as part of a recipe on a daily basis.

should assist you reaching your protein requirement and can thus be used as is or as

L-Glutamine

Naturally produced in your body, but can become depleted through stress or training. The benefits include helping your muscles recover, helping your digestive system and supporting your immune system. When to take: Take 5g when you wake up in the morning and before bed.

BCAAs

Branched Chain Amino Acids (leucine, isoleucine, and valine) are essential amino acids and will need to be attained from your diet. They are naturally found in protein, but supplementation of BCAA’s may help with lean muscle building, recovery, prevent muscle breakdown, and improve fat loss and performance. When to take: Take 5g of BCAAs before and after your workouts and before bed.

Creatine Monohydrate

Creatine is produced in the body naturally and derived from 3 amino acids (glycine, arginine and methionine). It is also found in meat and fish. Creatine helps to build lean muscle, improves muscular endurance and increases anaerobic power and performance and fights inflammation following muscle-damaging exercise. It also has many health benefits, such as improved brain function, longevity, neuromuscular function, heart health, and chronic fatigue. Vegetarians in particular benefit from supplementing creatine as they have lower muscle stores of creatine than non-vegetarians due to not eating meat and fish.

When to take: Take 5g on a daily basis.

Fish Oil and Flaxseed Oil Tablets/Liquid

Excellent sources of omega-3s, that are essential for hormone function, assists with fat loss and muscle gain, mental health and digestion as well as overall health and wellbeing. Take fish oils and flaxseeds (linseed) together to get the most benefit. When to take: Morning or night, whatever suits you best.

Multivitamin / Superfood

Great at helping your immune system stay strong, helps to improve your health and provides your body with any vitamins or minerals it may be deficient in.

NOTE: Vegans and vegetarians should take extra note of their intake of vitamin B12, calcium, vitamin D, iodine, omega-3 fatty acids, vitamin A, iron, zinc and the essential amino acids. Ensure you get regular checks.

MEAL PLANS - Meat Eaters WEEK 1 BREAKFAST SNACK LUNCH SNACK DINNER DAY 1 F.I.T.

MEAL PLANS - Meat Eaters

WEEK 1

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

DAY 1

F.I.T. Chia Pudding

2

Hard-boiled Eggs

Smoked Salmon with Mixed Salad

Yoghurt and Berry Delight

Spinach and Mushroom Frittata with Kale, Sweet Potato and Avocado Salad

 

and Vegetable Sticks

DAY 2

F.I.T. Quinoa

F.I.T. Mini Omelettes

Spinach and Mushroom Frittata with Kale, Sweet Potato and Avocado Salad

2

Hard-boiled Eggs

Coconut Crusted Turkey Patties with Red Cabbage and Apple Slaw

Porridge

and Vegetable Sticks

DAY 3

F.I.T. Smoothie with Flaxseeds

F.I.T. Mini Omelettes

Coconut Crusted Turkey Patties with Red Cabbage and Apple Slaw

10

Almonds and 1

Coriander, Garlic and Lime Prawns

Apple

DAY 4

F.I.T. Quinoa Porridge

F.I.T. Mini Omelettes

Coriander, Garlic and Lime Prawns

Coconut Crusted Turkey Patties with Yoghurt Dip

F.I.T. Fish Curry

DAY 5

F.I.T. Chia Pudding

Coconut Crusted Turkey Patties with Yoghurt Dip

F.I.T. Fish Curry

F.I.T. Mini Omelettes

Beef Rissoles with Sweet Potato Mash and Steamed Green Beans

DAY 6

F.I.T. Breakfast Burrito

F.I.T. Smoothie with Chia Seed

Beef Rissoles and Sweet Potato Mash and Steamed Green Beans

Yoghurt and Berry Delight

F.I.T. Chicken with a Warm Thai Salad

DAY 7

F.I.T.

   

Pancakes

Beef Rissoles with Ajvar Relish

F.I.T. Chicken with a Warm Thai Salad

F.I.T. Smoothie with Flaxseeds

Sundried Tomato, Mushroom, Spinach and Chicken Quiche

WEEK 2

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

DAY 8

F.I.T. Mini Omelettes with 1/4 Avocado

F.I.T. Pancakes

Sundried Tomato, Mushroom, Spinach and Chicken Quiche

F.I.T. Chocolate Protein Balls and 30 Almonds

Hot Fish Cakes with Thai Greens and Brown Rice

DAY 9

F.I.T. Choc Protein Pudding with 10 Almonds

F.I.T. Mini

Hot Fish Cakes with Thai Greens and Brown Rice

Sundried Tomato, Mushroom, Spinach and Chicken Quiche

Turkey Zucchini Patties with Brown Rice and Broccoli

Omeletteswith 1/4

Avocado

DAY 10

Sundried Tomato, Mushroom, Spinach and Chicken Quiche

2

hard-boiled eggs

Turkey Zucchini Patties with Brown Rice and Broccoli

F.I.T. Chocolate Protein Balls and 30 Almonds

Hot Fish Cakes with Thai Greens and Brown Rice

and vegetable sticks

DAY 11

F.I.T. Mini Omelettes with Vegetables and 1/4 Avocado

F.I.T. Chocolate Protein Balls and 10 Almonds

Hot Fish Cakes with Thai Greens and Brown Rice

F.I.T. Smoothie with Flaxseeds

Turkey Zucchini Patties with Brown Rice and Broccoli

DAY 12

F.I.T. Choc Protein Pudding

Pineapple, Coconut

Turkey Zucchini Patties with Brown Rice and Broccoli

30

Almonds

Pork and Apple Patties with Red Cabbage and Apple Slaw

Smoothie

and 1 Apple

DAY 13

F.I.T. Omelette with Veg

F.I.T. Chocolate Protein Balls and 10 Almonds

Pork and Apple Patties with Red Cabbage and Apple Slaw

2

hard-boiled eggs

F.I.T. Moussaka with Salad

and vegetable sticks

DAY 14

F.I.T. Pancakes

F.I.T. Smoothie with Flaxseeds

F.I.T. Moussaka with Salad

30

Almonds and 1

F.I.T. Pepper Steak Stir-Fry with Brown Rice

 

Apple

WEEK 3 BREAKFAST SNACK LUNCH SNACK DINNER DAY 15 F.I.T. Chia Pudding 2 Hard-boiled Eggs

WEEK 3

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

DAY 15

F.I.T. Chia Pudding

2

Hard-boiled Eggs

Smoked Salmon with Mixed Salad

Yoghurt and Berry Delight

Spinach and Mushroom Frittata with Kale, Sweet Potato and Avocado Salad

 

and Vegetable Sticks

DAY 16

F.I.T. Quinoa Porridge

F.I.T. Mini Omelettes

Spinach and Mushroom Frittata with Kale, Sweet Potato and Avocado Salad

2

Hard-boiled Eggs

Coconut Crusted Turkey Patties with Red Cabbage and Apple Slaw

 

and Vegetable Sticks

DAY 17

F.I.T. Smoothie with Flaxseeds

F.I.T. Mini Omelettes

Coconut Crusted Turkey Patties with Red Cabbage and Apple Slaw

10

Almonds

Coriander, Garlic and Lime Prawns

and 1 Apple

DAY 18

F.I.T. Quinoa Porridge

F.I.T. Mini Omelettes

Coriander, Garlic and Lime Prawns

Coconut Crusted Turkey Patties with Yoghurt Dip

F.I.T. Fish Curry

DAY 19

F.I.T. Chia Pudding

Coconut Crusted Turkey Patties with Yoghurt Dip

F.I.T. Fish Curry

F.I.T. Mini Omelettes

Beef Rissoles with Sweet Potato Mash and Steamed Green Beans

DAY 20

F.I.T. Breakfast Burrito

F.I.T. Smoothie with Chia Seed

Beef Rissoles and Sweet Potato Mash and Steamed Green Beans

Yoghurt and Berry Delight

F.I.T. Chicken with a Warm Thai Salad

DAY 21

F.I.T. Pancakes

Beef Rissoles with Ajvar Relish

F.I.T. Chicken with a Warm Thai Salad

F.I.T. Smoothie with Flaxseeds

Sundried Tomato, Mushroom, Spinach and Chicken Quiche

WEEK 4

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

DAY 22

F.I.T. Mini Omelettes with 1/4 Avocado

F.I.T. Pancakes

Sundried Tomato, Mushroom, Spinach and Chicken Quiche

F.I.T. Chocolate Protein Balls and 30 Almonds

Hot Fish Cakes with Thai Greens and Brown Rice

DAY 23

F.I.T. Choc Protein Pudding with 10 Almonds

F.I.T. Mini Omelettes with 1/4 Avocado

Hot Fish Cakes with Thai Greens and Brown Rice

Sundried Tomato, Mushroom, Spinach and Chicken Quiche

Turkey Zucchini Patties with Brown Rice and Broccoli

DAY 24

Sundried Tomato, Mushroom, Spinach and Chicken Quiche

2

hard-boiled eggs

Turkey Zucchini Patties with Brown Rice and Broccoli

F.I.T. Chocolate Protein Balls and 30 Almonds

Hot Fish Cakes with Thai Greens and Brown Rice

and vegetable sticks

DAY 25

F.I.T. Mini Omelettes with Vegetables and 1/4 Avocado

F.I.T. Chocolate Protein Balls and 10 Almonds

Hot Fish Cakes with Thai Greens and Brown Rice

F.I.T. Smoothie with Flaxseed

Turkey Zucchini Patties with Brown Rice and Broccoli

DAY 26

F.I.T. Choc Protein Pudding

Pineapple, Coconut

Turkey Zucchini Patties with Brown Rice and Broccoli

30

Almonds

Pork and Apple Patties with Red Cabbage and Apple Slaw

Smoothie

and 1 Apple

DAY 27

F.I.T. Omelette with Veg

F.I.T. Chocolate Protein Balls and 10 Almonds

Pork and Apple Patties with Red Cabbage and Apple Slaw

2

hard-boiled eggs

F.I.T. Moussaka with Salad

and vegetable sticks

DAY 28

F.I.T. Pancakes

F.I.T. Smoothie with Flaxseed

F.I.T. Moussaka with Salad

30

Almonds

F.I.T. Pepper Steak Stir-Fry with Brown Rice

 

and 1 Apple

MEAL PLANS - Vegetarian

MEAL PLANS - Vegetarian WEEK 1 BREAKFAST SNACK LUNCH SNACK DINNER DAY 1 F.I.T. Chia Pudding

WEEK 1

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

DAY 1

F.I.T. Chia Pudding

Yoghurt and Berry Delight and 1 Protein Shake

Mushroom and

F.I.T. Mini Omelettes with 1/4 Avocado

F.I.T. Stir-fry (vegan)

 

Lentil Salad

DAY 2

F.I.T. Quinoa Porridge

F.I.T. Protein Muffins (vegan) with 1 Protein Shake

F.I.T. Stir-fry (vegan)

F.I.T. Mini Omelettes with 1/4 Avocado

Vegan Taco Salad

DAY 3

F.I.T. Smoothie with Flaxseeds

F.I.T. Protein Muffins (vegan) and 1 Protein Shake

Vegan Taco Salad

Yoghurt and Berry Delight

Black Bean and Lentil Salad

DAY 4

F.I.T. Quinoa Porridge

F.I.T. Mini Omelettes with 1/4 Avocado

Black Bean and Lentil Salad

F.I.T. Protein Muffins (vegan) with 1 Protein Shake

F.I.T. Stir-fry (vegan)

DAY 5

Black Bean and Lentil Salad

F.I.T. Protein Muffins (vegan) and 1 Protein Shake

Mushroom and Lentil Salad

F.I.T. Mini Omelettes with 1/4 Avocado

F.I.T. Bean Patties with Mashed Avocado

DAY 6

F.I.T. Breakfast Burrito (vegan)

F.I.T. Protein Muffins (vegan) and 1 Protein Shake

F.I.T. Bean Patties with Mashed Avocado

10 Almonds and 1 Apple

F.I.T. Stir-fry (vegan)

DAY 7

F.I.T. Pancake (vegan)

F.I.T. Breakfast Burrito (vegan)

F.I.T. Bean Patties with Mashed Avocado

F.I.T. Protein Muffins (vegan)

F.I.T. Pumpkin Curry

WEEK 2

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

DAY 8

F.I.T. Brown Rice and Almond Porridge

F.I.T. Pancake (vegan)

F.I.T. Pumpkin Curry

F.I.T. Chocolate Protein Balls and 1 Protein Shake

Tempeh balls in Tomato Sauce

DAY 9

F.I.T. Smoothie with Flaxseed

F.I.T. Chia Pudding

F.I.T. Pumpkin Curry

F.I.T. Chocolate Protein Balls and 1 Protein Shake

F.I.T. Bean Stew

DAY 10

F.I.T. Chia Pudding

F.I.T. Chocolate Protein Balls and 1 Protein Shake

F.I.T. Bean Stew

Tempeh balls in Tomato Sauce

F.I.T. Lentil and Broccoli Salad

DAY 11

F.I.T. Brown Rice and Almond Porridge

F.I.T. Chocolate Protein Balls and 1 Protein Shake

F.I.T. Lentil and Broccoli Salad

F.I.T. Chia Pudding

Lentil and Chickpea Stew

DAY 12

F.I.T. Smoothie with Chia Seeds

Vegetable Sticks with Ajvar Relish and 30 Almonds

Lentil and Chickpea Stew

F.I.T. Chia Pudding

F.I.T. Bean stew

DAY 13

F.I.T. Pancake (vegan)

10 Almonds and 1 Apple and 1 Protein Shake

F.I.T. Bean stew

Vegetable Sticks with Ajvar Relish and 30 Almonds

F.I.T. Lentil and Broccoli Salad

DAY 14

F.I.T. Açaí Bowl

Vegetable Sticks with Ajvar Relish and 30 Almonds

F.I.T. Lentil and Broccoli Salad

F.I.T. Pancake (vegan)

Lentil and Chickpea Stew

WEEK 3 BREAKFAST SNACK LUNCH SNACK DINNER DAY 15 F.I.T. Chia Pudding Yoghurt and Berry

WEEK 3

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

DAY 15

F.I.T. Chia Pudding

Yoghurt and Berry Delight and 1 Protein Shake

Mushroom and

F.I.T. Mini Omelettes with 1/4 Avocado

F.I.T. Stir-fry (vegan)

 

Lentil Salad

DAY 16

F.I.T. Quinoa Porridge

F.I.T. Protein Muffins (vegan) with 1 Protein Shake

F.I.T. Stir-fry (vegan)

F.I.T. Mini Omelettes with 1/4 Avocado

Vegan Taco Salad

DAY 17

F.I.T. Smoothie with Flaxseeds

F.I.T. Protein Muffins (vegan) and 1 Protein Shake

Vegan Taco Salad

Yoghurt and Berry Delight

Black Bean and Lentil Salad

DAY 18

F.I.T. Quinoa Porridge

F.I.T. Mini Omelettes with 1/4 Avocado

Black Bean and Lentil Salad

F.I.T. Protein Muffins (vegan) with 1 Protein Shake

F.I.T. Stir-fry (vegan)

DAY 19

Black Bean and Lentil Salad

F.I.T. Protein Muffins (vegan) and 1 Protein Shake

Mushroom and Lentil Salad

F.I.T. Mini Omelettes with 1/4 Avocado

F.I.T. Bean Patties with Mashed Avocado

DAY 20

F.I.T. Breakfast Burrito (vegan)

F.I.T. Protein Muffins (vegan) and 1 Protein Shake

F.I.T. Bean Patties with Mashed Avocado

10 Almonds and 1 Apple

F.I.T. Stir-fry (vegan)

DAY 21

F.I.T. Pancake (vegan)

F.I.T. Breakfast Burrito (vegan)

F.I.T. Bean Patties with Mashed Avocado

F.I.T. Protein Muffins (vegan)

F.I.T. Pumpkin Curry

WEEK 4

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

DAY 22

F.I.T. Brown Rice and Almond Porridge

F.I.T. Pancake (vegan)

F.I.T. Pumpkin Curry

F.I.T. Chocolate Protein Balls and 1 Protein Shake

Tempeh balls in Tomato Sauce

DAY 23

F.I.T. Smoothie with Flaxseeds

F.I.T. Chia Pudding

F.I.T. Pumpkin Curry

F.I.T. Chocolate Protein Balls and 1 Protein Shake

F.I.T. Bean stew

DAY 24

F.I.T. Chia Pudding

F.I.T. Chocolate Protein Balls and 1 Protein Shake

F.I.T. Bean stew

Tempeh balls in Tomato Sauce

F.I.T. Lentil and Broccoli Salad

DAY 25

F.I.T. Brown Rice and Almond Porridge

F.I.T. Chocolate Protein Balls and 1 Protein Shake

F.I.T. Lentil and Broccoli Salad

F.I.T. Chia Pudding

Lentil and Chickpea Stew

DAY 26

F.I.T. Smoothie with Chia Seeds

Vegetable Sticks with Ajvar Relish and 30 Almonds

Lentil and Chickpea Stew

F.I.T. Chia Pudding

F.I.T. Bean stew

DAY 27

F.I.T. Pancake (vegan)

10 Almonds and 1 Apple and 1 Protein Shake

F.I.T. Bean stew

Vegetable Sticks with Ajvar Relish and 30 Almonds

F.I.T. Lentil and Broccoli Salad

DAY 28

F.I.T. Açaí Bowl

Vegetable Sticks with Ajvar Relish and 30 Almonds

F.I.T. Lentil and Broccoli Salad

F.I.T. Pancake (vegan)

Lentil and Chickpea Stew

MEAL PLANS - Vegan

MEAL PLANS - Vegan WEEK 1 BREAKFAST SNACK LUNCH SNACK DINNER DAY 1 F.I.T. Chia Pudding

WEEK 1

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

DAY 1

F.I.T. Chia Pudding

Gluten Free Crackers with Vegan Hummus and 1 Protein Shake

Mushroom and

Vegetable Sticks with Ajvar Relish and 30 Almonds

F.I.T. Stir-fry (vegan)

 

Lentil Salad

DAY 2

F.I.T. Quinoa Porridge

F.I.T. Protein Muffins (vegan)

F.I.T. Stir-fry (vegan)

F.I.T. Smoothie with Flaxseeds

Vegan Taco Salad

DAY 3

F.I.T. Smoothie with Flaxseeds

F.I.T. Protein Muffins (vegan)

Vegan Taco Salad

Gluten Free Crackers with Vegan Hummus and 1 Protein Shake

Black Bean and Lentil Salad

DAY 4

F.I.T. Chia Pudding

Vegetable Sticks with Ajvar Relish and 30 Almonds

Black Bean and Lentil Salad

F.I.T. Protein Muffins (vegan) and 1 Protein Shake

F.I.T. Stir-fry (vegan)

DAY 5

F.I.T. Quinoa Porridge

10

Almonds and 1

Mushroom and Lentil Salad

F.I.T. Protein Muffins (vegan)

F.I.T. Bean Patties with Mashed Avocado

 

Apple and 1 Protein Shake

DAY 6

F.I.T. Breakfast Burrito (vegan)

F.I.T. Protein Muffins (vegan)

F.I.T. Bean Patties with Mashed Avocado

10

Almonds and 1

F.I.T. Stir-fry (vegan)

Apple and 1 Protein Shake

DAY 7

F.I.T. Pancake (vegan)

F.I.T. Breakfast Burrito (vegan)

F.I.T. Bean Patties with Mashed Avocado

F.I.T. Protein Muffins (vegan)

F.I.T. pumpkin curry

WEEK 2

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

DAY 8

F.I.T. Brown Rice and Almond Porridge

F.I.T. Pancake (vegan)

F.I.T. pumpkin curry

F.I.T. Chocolate Protein Balls and 1 Protein Shake

Tempeh balls In Tomato Sauce

DAY 9

F.I.T. Smoothie with Flaxseeds

Tempeh balls In Tomato Sauce

F.I.T. pumpkin curry

F.I.T. Chocolate Protein Balls and 1 Protein Shake

F.I.T. Bean stew

DAY 10

F.I.T. Brown Rice and Almond Porridge

F.I.T. Chocolate Protein Balls and 1 Protein Shake

F.I.T. Bean stew

F.I.T. Chia Pudding and

F.I.T. Lentil and

10

Almonds

Broccoli Salad

DAY 11

F.I.T. Chia Pudding

F.I.T. Chocolate Protein Balls and 1 Protein Shake

F.I.T. Lentil and Broccoli Salad

F.I.T. Smoothie with Flaxseeds and 20 Almonds

F.I.T. Bean stew

DAY 12

F.I.T. Smoothie with Flaxseeds

Vegetable Sticks with Ajvar Relish and 30 Almonds

F.I.T. Bean stew

F.I.T. Chia Pudding

Lentil and Chickpea Stew

DAY 13

F.I.T. Pancake (vegan)

10

Almonds and 1

Lentil and Chickpea Stew

Vegetable Sticks with Ajvar Relish and 30 Almonds

F.I.T. Lentil and Broccoli Salad

 

Apple and 1 Protein Shake

DAY 14

F.I.T. Açaí Bowl

Vegetable Sticks with Ajvar Relish and 30 Almonds

F.I.T. Lentil and Broccoli Salad

F.I.T. Pancake (vegan)

Lentil and Chickpea Stew

WEEK 3 BREAKFAST SNACK LUNCH SNACK DINNER DAY 15 F.I.T. Chia Pudding Gluten Free Crackers

WEEK 3

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

DAY 15

F.I.T. Chia Pudding

Gluten Free Crackers with Vegan Hummus and 1 Protein Shake

Mushroom and

Vegetable Sticks with Ajvar Relish and 30 Almonds

F.I.T. Stir-fry (vegan)

 

Lentil Salad

DAY 16

F.I.T. Quinoa Porridge

F.I.T. Protein Muffins (vegan)

F.I.T. Stir-fry (vegan)

F.I.T. Smoothie with Flaxseeds

Vegan Taco Salad

DAY 17

F.I.T. Smoothie with Flaxseeds

F.I.T. Protein Muffins (vegan)

Vegan Taco Salad

Gluten Free Crackers with Vegan Hummus and 1 Protein Shake

Black Bean and Lentil Salad

DAY 18

F.I.T. Quinoa Porridge

Vegetable Sticks with Ajvar Relish and 30 Almonds

Black Bean and Lentil Salad

F.I.T. Protein Muffins (vegan) and 1 Protein Shake

F.I.T. Stir-fry (vegan)

DAY 19

F.I.T. Chia Pudding

Vegetable Sticks with Ajvar Relish and 30 Almonds

Mushroom and Lentil Salad

F.I.T. Protein Muffins (vegan)

F.I.T. Bean Patties with Mashed Avocado

DAY 20

F.I.T. Breakfast Burrito (vegan)

F.I.T. Protein Muffins (vegan)

F.I.T. Bean Patties with Mashed Avocado

10

Almonds and 1

F.I.T. Stir-fry (vegan)

Apple and 1 Protein Shake

DAY 21

F.I.T. Pancake (vegan)

F.I.T. Breakfast Burrito (vegan)

F.I.T. Bean Patties with Mashed Avocado

F.I.T. Protein Muffins (vegan)

F.I.T. pumpkin curry

WEEK 4

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

DAY 22

F.I.T. Brown Rice and Almond Porridge

F.I.T. Pancake (vegan)

F.I.T. pumpkin curry

F.I.T. Chocolate Protein Balls and 1 Protein Shake

Tempeh balls In Tomato Sauce

DAY 23

F.I.T. Smoothie with Flaxseeds

Tempeh balls In Tomato Sauce

F.I.T. pumpkin curry

F.I.T. Chocolate Protein Balls and 1 Protein Shake

F.I.T. Bean stew

DAY 24

F.I.T. Brown Rice and Almond Porridge

F.I.T. Chocolate Protein Balls and 1 Protein Shake

F.I.T. Bean stew

F.I.T. Chia Pudding and

F.I.T. Lentil and

10

Almonds

Broccoli Salad

DAY 25

F.I.T. Chia Pudding

F.I.T. Chocolate Protein Balls and 1 Protein Shake

F.I.T. Lentil and Broccoli Salad

F.I.T. Smoothie with Flaxseeds and 20 Almonds

F.I.T. Bean stew

DAY 26

F.I.T. Smoothie with Flaxseeds

Vegetable Sticks with Ajvar Relish and 30 Almonds

F.I.T. Bean stew

F.I.T. Chia Pudding

Lentil and Chickpea Stew

DAY 27

F.I.T. Pancake (vegan)

10 Almonds and 1 Apple and 1 Protein Shake

Lentil and Chickpea Stew

Vegetable Sticks with Ajvar Relish and 30 Almonds

F.I.T. Lentil and Broccoli Salad

DAY 28

F.I.T. Açaí Bowl

Vegetable Sticks with Ajvar Relish and 30 Almonds

F.I.T. Lentil and Broccoli Salad

F.I.T. Pancake (vegan)

Lentil and Chickpea Stew

Meat Eaters -
Meat Eaters
-

F.I.T.

Chia

Pudding

SERVES 1

INGREDIENTS

• 15g (0.5 oz.) chia seeds

• 1/2 cup (120 ml/4 fl. oz.) unsweetened almond milk (option:

unsweetened vanilla almond milk)

• 30g (1.1 oz.) protein powder (whey, or vegan-friendly), flavour of choice

Optional

• Stevia, to sweeten

• 1/2 tbsp. raw cacao, to enhance chocolate flavour

• 1 tsp. organic vanilla extract, to enhance vanilla flavour

To serve

• Cinnamon

• 10 almonds

• 1/2 cup (75g/2.6 oz.) fresh or frozen berries

DIRECTIONS

1. Mix protein powder

and milk in a shaker until the protein powder

dissolves.

2. Pour in an airtight

container and then add

the other ingredients. Stir well.

3. Store covered in the

fridge for at least 20 minutes, or preferably

over night.

4. Serve with natural

almonds, berries and a

sprinkle of cinnamon.

NOTES: You can store chia pudding in the fridge for 2-3 days, so it is perfect to make ahead to save time in the morning. This recipe can also be turned into a smoothie. In the morning simply place the chia, protein mixture in a blender. Add the berries and process until smooth. Serve with the almonds on the side.

F.I.T. Quinoa Porridge

SERVES 1

INGREDIENTS

• 1/2 cup (120 ml/4 fl. oz.) unsweetened almond milk (option: unsweetened vanilla almond milk)

• 1/4 cup (30g/1.1 oz.) quinoa seeds (option: quinoa flakes)

• 1/2 cup (120 ml/4 fl. oz.) water

• 1/2 tbsp. ground flaxseed (linseed)

• 1/2 tsp. cinnamon

• 20g (0.7 oz.) protein powder (whey, or vegan-friendly), flavour of choice

Optional

• Stevia, to sweeten, optional

• 1/2 tbsp. raw cacao, to enhance chocolate flavour

• 1 tsp. organic vanilla extract, to enhance vanilla flavour

To serve

• 1/2 cup (75g/2.6 oz.) fresh or frozen berries

DIRECTIONS

1. Remove the bitter taste of the

quinoa seeds by washing them under cold water in a strainer.

2. When rinsed add the seeds

and water to a small pot.

3. Bring to a boil and then

reduce to simmer and cover.

4. After about 10 minutes,

add the almond milk, ground

flaxseed, cinnamon and flavouring. Stir well.

5. Let the porridge cook for

another few minutes.

6. Remove from stove and let

rest for few minutes.

7. Add the protein powder and

mix until well combined.

8. Place the porridge in a bowl.

Top with berries and serve.

NOTES: By adding the protein

powder to the quinoa porridge

you will enhance the protein

content of the breakfast. As

quinoa already contains some

protein, only a smaller quantity

is required. Make sure you

measure. Quinoa flakes are

a great time saving product,

as they will only take about 3 minutes to cook. If using flakes ensure you half the amount of liquid used. Quinoa has a

slightly more bitter taste so feel

free to add stevia, raw cacao,

vanilla extract and/or cinnamon.

Protein Smoothies & Shakes

Protein smoothies are a great alternative for a quick breakfast on the go or to have as a snack. Some general guidelines to make a smoothie are to first choose a base (e.g. water, unsweetened almond, rice or light coconut milk, or iced green tea), then adding some greens (e.g. spinach, kale, rocket etc.), and colour (berries and fruit). By adding ingredients like ice, chia seeds, hemp seeds, psyllium husk you will thicken your smoothie to a creamier consistency. You can also flavour you smoothie a bit more by adding stevia, spices and herbs. Finally give your smoothie a boost by adding some protein powder, superfoods and probiotics. Your options are endless! For some quick tasty ideas please see the recipes below.

NOTES: Please be aware of the difference between a protein smoothie and

a protein shake. When the meal plan is referring to a protein shake, it refers

a serve of your protein powder mixed with water or almond milk. When the meal plan is referring to a smoothie use any of the recipes below.

F.I.T. Smoothie with Flaxseeds

SERVES 1

INGREDIENTS

• 1 cup (235 ml/8 fl. oz.) unsweetened almond milk (option: unsweetened vanilla almond milk)

• 1 cup (150g/5.3 oz.) fresh or frozen berries

• 1 handful fresh spinach or baby kale

• 30g (1.1 oz.) protein powder (whey, or vegan-friendly), vanilla

• 1 tbsp. flaxseed (linseed)

• Ice, as needed

DIRECTIONS

1. Place all ingredients except for the ice in a blender and mix until smooth.

2. Add ice and blend again until smooth.

3. Serve in a tall glass.

NOTES: Flaxseeds are very nutritious as they contain healthy omega-3 and omega-6 fatty acids, a significant amount of protein and a number of vitamins and minerals.

F.I.T. Smoothie with Chia Seeds

SERVES 1

INGREDIENTS

• 1/2 cup (125g/4.4 oz.) plain Greek yoghurt

• 1/2 water (option: unsweetened almond milk)

• 1/2 large banana

• 1/2 cup (75g/2.6 oz.) fresh or frozen berries

• 1 handful fresh spinach or baby kale

• 20g (0.7 oz.) protein powder (whey, or vegan-friendly), vanilla

• 1 tbsp. chia seeds

• 1/2 tsp. cinnamon

• Pinch ground nutmeg

• Ice, as needed

DIRECTIONS

1.

Place all ingredients except for the ice

in

a blender and mix until smooth.

2.

Add ice and blend again until smooth.

3.

Serve in a tall glass.

NOTES: If you are using frozen banana and berries you will not need as much ice to make the smoothie creamy.

F.I.T. Breakfast Burrito

SERVES 2

INGREDIENTS

Tortilla wrap (per serve)

• 1 gluten-free wrap

Filling

• 1 tsp. (5ml/0.17 fl. oz.) extra virgin coconut oil

• Pinch of chilli powder

• 1 clove of garlic, minced

• 1 small onion, finely chopped

• 1 tsp. paprika

• 100g (3.5 oz.) turkey mince

To serve

• Fresh coriander (cilantro), for garnish

• 1/4 avocado, mashed, optional

• 1 roma tomato, sliced

• 1/8 cup (30g/1.1 oz.) onion, julienned

• 1/8 cup (30g/1.1 oz.) red capsicum (bell pepper), sliced

DIRECTIONS

Filling

1. Heat some oil in a frying pan over medium to high heat.

2. Add the onion and garlic and sauté for a

minute or two.

3. Add the turkey mince and the spices.

4. Cook until the turkey mince is cooked through and slightly browned.

5. Set aside to cool slightly before

assembling the burrito.

Assembly

1. Top the wrap with the seasoned mince, mashed avocado, fresh tomato, onion, capsicum and garnish with coriander.

2. Serve and enjoy!

NOTES: Place the other wraps in the fridge or freezer for later use. You can prepare the mince the night before and just assemble the burrito in the morning.

or freezer for later use. You can prepare the mince the night before and just assemble
or freezer for later use. You can prepare the mince the night before and just assemble
or freezer for later use. You can prepare the mince the night before and just assemble

F.I.T. Pancakes

SERVES 2

INGREDIENTS

• 1/4 cup (22.5g/0.8 oz.) coconut flour

• 3/4 cup (85g/3 oz.) protein powder (whey, or vegan-friendly), vanilla

• 1 whole egg

• 2 egg whites

• 1 cup (235 ml/8 fl. oz.) unsweetened almond milk, (option: unsweetened vanilla almond milk)

• 1 tbsp. (15 ml/0.5 fl. oz.) extra virgin coconut oil

• Dash of pink Himalayan salt

Toppings (optional)

• 1/2 cup (75g/2.6 oz.) fresh or frozen berries or 50g (1.8 oz.) banana

• Cinnamon

• 2 tbsp. plain Greek yoghurt

• Stevia

DIRECTIONS

1. Preheat a non-stick pan over medium-low heat.

2. Meanwhile, mix all dry ingredients in a bowl and blend well.

3. Add the wet ingredients and whisk until thoroughly combined and a batter is formed.

4. Pour batter onto prepared pan and cook until golden brown, flipping halfway.

5. Place a serve of pancakes on a plate and top with berries, Greek yoghurt or your favourite topping.

Just ensure it is compliant with the program.

NOTES: The recipe is for two serves so you can easily store one serve in the fridge to use the next day or have as a quick snack. If you like fluffy pancakes like I do (see image) you can add 2 teaspoons baking powder in the dry mixture.

F.I.T. Mini Omelette

SERVES 4

INGREDIENTS

• 4 whole eggs

• 1 1/2 cup egg whites (or 16 egg whites)

• A little extra virgin coconut oil to line the muffin tins with

• Pink Himalayan salt and black pepper to taste

Fillings Your options are endless with the fillings for these mini omelettes. Be creative when you choose your healthy fillings, but feel free to try some of the suggestions below.

Suggestion 1

• 1/4 cup (30g/1.1 oz.) tomatoes, finely chopped

• 1/4 cup (15g/0.7 oz.) fresh basil, finely chopped

• 1/8 cup (15g/0.7 oz.) onion, finely chopped

Suggestion 2

• 1/2 cup (15g/0.5 oz.) kale or spinach, chopped

• 3 cloves garlic, finely chopped

• 1/8 cup (15g/0.7 oz.) onion, finely chopped

Suggestion 3

• 1/4 cup (15g/0.7 oz.) broccoli, steamed, finely chopped

• 1/4 cup (30g/1.1 oz.) onion, finely chopped

To Serve

• 1/4 avocado

• Mixed salad

DIRECTIONS

1.

Preheat oven to 180°C (350°F).

2.

Meanwhile, lightly grease 8 larger muffin tins (or 12 smaller) with coconut oil.

3.

Chop the vegetables finely.

4.

Place eggs and egg whites in a bowl and whisk well. Add salt and pepper to taste.

4.

Add the vegetables to the egg mixture. If you are making several different fillings, make sure

that you divide the egg mixture in separate bowls before adding the vegetables.

5. Pour the mixture evenly into the muffin tins and bake for until the eggs are fully cooked through.

6. Divide the muffins into 4 servings.

7. For breakfast, top with the avocado and serve with a mixed salad.

NOTES: Make sure you use a good non stick muffin tin or line with baking paper. Otherwise the omelettes might stick. Mini omelettes are great to make in batch

38

F.I.T. Choc Protein Pudding

SERVES 1

INGREDIENTS

Protein pudding

• 1 large egg

• 40g (1.4 oz.) protein powder (whey), plain or vanilla

• 50g (1.8 oz.) puréed pumpkin

• 1 tsp. raw cacao

• 1 tsp. baking powder

• 3 drops stevia

To Serve

• 1/2 cup (75g/2.6 oz.) fresh berries or fruit

DIRECTIONS

1. Coat a ramekin with coconut oil.

2. Add all the ingredients into a bowl and mix throughly.

3. Add the mixture to the ramekin.

4. Microwave on high for about a minute.

5. Take a look and microwave again if needed.

6. Once done remove and let cool for a few minutes.

7. Add extra toppings like berries or fruit.

NOTES: The pumpkin can be replaced with 1/2 banana for a slightly sweeter and higher carbohydrate option. If you use banana you will need to cook the pudding slightly longer.

F.I.T. Omelette with Mixed Veg

SERVES 1

INGREDIENTS

Sprouts

• 1/3 cup (30g/1.1 oz.) red capsicum (bell pepper), diced

• 1/8 cup (15g/0.5 oz.) onion, diced

• 1/2 cup (60g/2.1 oz.) mushrooms, sliced

• 1/2 cup (60g/2.1 oz.) zucchini, thinly sliced

Omelette

• 1 whole egg

• 5 egg whites

• 1/4 cup (60 ml/2 fl. oz.) unsweetened almond milk

• 1-2 tsp. (5-10 ml/0.2 fl. oz.) extra virgin coconut oil

• Pink Himalayan salt and pepper, to taste

DIRECTIONS

1, Heat some oil in a pan and sauté the vegetables a for a few minutes.

2. Remove vegetables from the heat.

3. In a bowl, whip together the egg, egg whites, almond

milk and seasoning.

4. Pour the egg mixture into another pan and cook on

both sides.

5. Once done, place the omelette on a plate.

6. Place the sautéed vegetables in the centre and fold the

omelette over.

7. Enjoy!

39

- Vegetarian/Vegan

- V e g e t a r i a n / V e g a

F.I.T. Chia Pudding

SERVES 1

INGREDIENTS

• 15g (0.5 oz.) chia seeds

• 1/2 cup (120 ml/4 fl. oz.) unsweetened almond milk (option: unsweetened vanilla almond milk)

• 30g (1.1 oz.) protein powder (whey, or vegan-friendly), flavour of choice

Optional

• Stevia, to sweeten

• 1/2 tbsp. raw cacao, to enhance chocolate flavour

• 1 tsp. organic vanilla extract, to enhance vanilla flavour

To serve

• Cinnamon

• 10 almonds

• 1/2 cup (75g/2.6 oz.) fresh or frozen berries

DIRECTIONS

1. Mix protein powder and milk in a shaker until the protein powder dissolves.

2. Pour in an airtight container and then

add the other ingredients. Stir well.

3. Store covered in the fridge for at least 20

minutes, or preferably over night.

4. Serve with natural almonds, berries and a

sprinkle of cinnamon.

NOTES: You can store chia pudding in the fridge for 2-3 days, so it is perfect to make ahead to save time in the morning. This recipe can also be turned into a smoothie. In the morning simply place the chia, protein mixture in a blender. Add the berries and process until smooth. Serve with the almonds on the side.

process until smooth. Serve with the almonds on the side. F.I.T. Quinoa Porridge SERVES 1 INGREDIENTS
process until smooth. Serve with the almonds on the side. F.I.T. Quinoa Porridge SERVES 1 INGREDIENTS
process until smooth. Serve with the almonds on the side. F.I.T. Quinoa Porridge SERVES 1 INGREDIENTS

F.I.T. Quinoa Porridge

SERVES 1

INGREDIENTS

• 1/2 cup (120 ml/4 fl. oz.) unsweetened almond milk (option: unsweetened vanilla almond milk)

• 1/4 cup (30g/1.1 oz.) quinoa seeds (option: quinoa flakes)

• 1/2 cup (120 ml/4 fl. oz.) water

• 1/2 tbsp. ground flaxseed (linseed)

• 1/2 tsp. cinnamon

• 20g (0.7 oz.) protein powder (whey, or vegan-friendly), flavour of choice

Optional

• Stevia, to sweeten, optional

• 1/2 tbsp. raw cacao, to enhance chocolate flavour

• 1 tsp. organic vanilla extract, to enhance vanilla flavour

To serve

• 1/2 cup (75g/2.6 oz.) fresh or frozen berries

DIRECTIONS

1. Remove the bitter taste of the quinoa seeds by washing them under cold water in a strainer.

2. When rinsed add the seeds and water to a small pot.

3. Bring to a boil and then reduce to simmer and cover.

4. After about 10 minutes, add the almond milk, ground flaxseed, cinnamon and flavouring. Stir well.

5. Let the porridge cook for another few minutes.

6. Remove from stove and let rest for few minutes.

7. Add the protein powder and mix until well combined.

8. Place the porridge in a bowl. Top with berries and serve.

NOTES: By adding the protein powder to the quinoa porridge you will enhance the protein content of the breakfast. As quinoa already contains some protein, only a smaller quantity is required. Make sure you measure. Quinoa flakes are a great time saving product, as they will only take about 3 minutes to cook. If using flakes ensure you half the amount of liquid used. Quinoa has a slightly more bitter taste so feel free to add stevia, raw cacao, vanilla extract and/or cinnamon.

Protein Smoothies & Shakes

Protein smoothies are a great alternative for a quick breakfast on the go or to have as a snack. Some general guidelines to make

a smoothie are to first choose a base (e.g. water, unsweetened almond, rice or light coconut milk, or iced green tea), then

adding some greens (e.g. spinach, kale, rocket etc.) , and colour (berries and fruit). By adding ingredients like ice, chia seeds, hemp seeds, psyllium husk you will thicken your smoothie to

a creamier consistency. You can also flavour you smoothie a

bit more by adding stevia, spices and herbs. Finally give your smoothie a boost by adding some protein powder, superfoods and probiotics. Your options are endless! For some quick tasty ideas please see the recipes below.

NOTES: Please be aware of the difference between a protein

smoothie and a protein shake. When the meal plan is referring to

a protein shake, it refers a serve of your protein powder mixed

with water or almond milk. When the meal plan is referring to a smoothie use any of the recipes below.

F.I.T. Smoothie with Flaxseeds

SERVES 1

INGREDIENTS

• 1 cup (235 ml/8 fl. oz.) unsweetened almond milk (option: unsweetened vanilla almond milk)

• 1 cup (150g/5.3 oz.) fresh or frozen berries

• 1 handful fresh spinach

• 30g (1.1 oz.) protein powder (whey, or vegan-friendly), vanilla

• 1 tbsp. flaxseed (linseed) meal

• Ice, as needed

DIRECTIONS

1. Place all ingredients except for the ice in a blender and mix until smooth.

2. Add ice and blend again until smooth.

3. Serve in a tall glass.

NOTES: Flaxseeds are very nutritious as they contain healthy omega-3 and omega-6 fatty acids, a significant amount of protein and a number of vitamins and minerals.

F.I.T. Smoothie with Chia Seeds

SERVES 1

INGREDIENTS

• 1/2 cup plain Greek yoghurt

• 1/2 cup water (option: unsweetened almond milk)

• 1/2 large banana

• 1/2 cup (75g/2.6 oz.) fresh or frozen berries

• 1 handful fresh spinach

• 20g (0.7 oz.) protein powder (whey, or vegan friendly), vanilla

• 1 tbsp. chia seeds

• 1/2 tsp. cinnamon

• Pinch ground nutmeg

• Ice, as needed

DIRECTIONS

1. Place all ingredients except for the ice in a blender and mix until smooth.

2. Add ice and blend again until smooth.

3. Serve in a tall glass.

NOTES: If you are using frozen banana and berries you will not need as much ice to make the smoothie creamy.

F.I.T. Breakfast Burrito (vegan)

SERVES 2

INGREDIENTS

Tortilla wrap (per serve)

• 1 gluten-free, vegan-friendly wrap

Filling

• 400g (14.1 oz.) red kidney beans, cooked

• 2-3 tsp. nutritional yeast

• 1/8 tsp. pink Himalayan salt

• 1/2-1 tsp. water

• Extra virgin coconut oil, to cook

• 1 clove garlic, finely chopped

• 1/2 onion, finely chopped

To serve

• Fresh coriander (cilantro), for garnish

• 1/4 avocado, mashed

• Fresh tomatoes, sliced

• 1/8 cup (15g/0.5 oz.) onion, julienned

• 1/8 cup (30g/1.1 oz.) red capsicum (bell pepper), sliced

DIRECTIONS

Filling

1. Cook the kidney beans according to packet instructions.

2. Rinse and drain the cooked kidney beans.

Once drained place it in a food processor. Pulse for a few seconds to break up the beans.

3. Then add the nutritional yeast and salt.

Pulse some more. The consistency should be

like moist crumbles. Add water if necessary.

4. Heat up a skillet over medium-high heat.

Add the coconut oil.

5. Once hot, add the garlic and onion

and sauté for a few minutes (or until they brown).

6. Add the kidney beans to to the pan and

stir frequently for couple of minutes.

7. Set aside and start the assembly of the

burrito.

Assembly

1. Place a wrap on a plate. Add the beans, avocado, tomato, capsicum, onion and coriander.

2. Enjoy!

NOTES: You may need to soak the kidney beans overnight. If you don’t have time to cook the beans, simply buy tinned organic. Place the other warps in the fridge or freezer for later use.

F.I.T. Pancake (vegan)

SERVES 2

INGREDIENTS

• 100g (3.5 oz.) banana

• 1 tsp. organic vanilla extract

• 1 cup (235 ml/8 fl. oz.) unsweetened almond milk (option: unsweetened vanilla almond milk)

• 1 cup (100g/3.5 oz.) almond flour (option: 1/2- 3/4 cup (60-85g/2.1-3 oz.) coconut flour)

• 40g (1.4 oz.) protein powder (vegan-friendly), vanilla

• 2 tsp. baking powder

• 1/4 tsp. cinnamon

• 1 tbsp. (15 ml/0.5 fl. oz.) extra virgin coconut oil

• 1 tbsp. flaxseed (linseed) meal

• 3 tbsp. water

Toppings (Optional)

• 1/2 cup (75g/2.6 oz.) fresh or frozen berries

• Cinnamon

• Stevia

DIRECTIONS

1. Mix flaxseed and water together and set aside for about 20 minutes.

2. Meanwhile, whisk together

almond milk, mashed banana and vanilla extract.

2. Add the flaxseed mixture.

3. In a separate bowl, mix

remaining dry ingredients.

4. Incorporate the dry ingredients

into the wet and mix until

combined.

5. Add more almond milk if the

batter is too thick.

6. Melt coconut oil in a non-stick

pan over low heat.

7. Pour batter onto the pan and

cook until golden brown, flipping halfway.

8. Place a serve of pancakes on a

plate and top with berries or your favourite topping. Just ensure it is compliant with the program.

NOTES: The recipe is for two serves so you can easily store one serve in the fridge for use the next day or have as a quick snack.

F.I.T. Brown Rice & Almond Porridge

SERVES 1

INGREDIENTS

Porridge

• 1/4 cup (25g/0.9 oz.) brown rice flakes (option: any gluten free flake)

• 10 natural almonds, finely chopped

• 1/2 cup (120 ml/4 fl. oz.) unsweetened almond milk (option:

unsweetened vanilla almond milk)

• 1/2 cup (120 ml/4 fl. oz.) water

• 1 tsp. organic vanilla extract

• 20g (0.7 oz.) protein powder (whey, or vegan friendly), vanilla

To Serve

• 1/2 cup (75g/2.6 oz.) fresh or frozen berries

• Cinnamon

DIRECTIONS

1. Combine the brown rice

flakes, almond milk and vanilla extract into a small pot over low heat.

2. When the porridge

starts to thicken, add the chopped almonds.

3. Remove from the

stove and mix in the

protein powder until well combined.

4. Add more water or

almond milk if needed.

5. Serve in a bowl topped

with your choice of berries

and cinnamon.

6. Enjoy!

F.I.T. Acai Bowl

F.I.T. Acai Bowl SERVES 1 INGREDIENTS • 1 cup (150g/5.3 oz.) frozen blueberries • 1 (100g/3.5

SERVES 1

INGREDIENTS

• 1 cup (150g/5.3 oz.) frozen blueberries

• 1 (100g/3.5 oz.) frozen banana

• Handful baby spinach or kale leaves (optional)

• 1 tbsp. açaí powder

• 1 tbsp. chia seed or ground flaxseed (linseed)

• 40g (1.4 oz.) protein powder (whey, or vegan- friendly), vanilla

• 1/2 cup (120 ml/4 fl. oz.) unsweetened almond milk (option:

unsweetened vanilla almond milk)

DIRECTIONS

1. Soak the chia seeds for at least 20 minutes in some of the almond milk.

2. Once done combine the

soaked chia seeds with the blueberries, banana, spinach, açaí, protein powder, and the rest of the almond milk into a

high-performance blender.

3. Blend the ingredients until

smooth and creamy.

4. If needed add a little more

almond milk (depending on the consistency you like).

5. Pour or spoon into a bowl. G

6. Garnish with small amounts

of fresh berries, banana, nuts or seeds.

NOTES:

You can replace the banana with 1 cup (150g/5.3 oz.) frozen strawberries.

Meat Eaters -
Meat Eaters
-
Meat Eaters - Smoked Salmon with Mixed Salad SERVES 1 INGREDIENTS • 100g (3.5 oz.) smoked

Smoked Salmon with Mixed Salad

SERVES 1

INGREDIENTS

• 100g (3.5 oz.) smoked salmon

• Handful mixed salad leaves

• 1/2 English cucumber, chopped

• 1/2 red capsicum (bell pepper), chopped

• 1 medium tomato, chopped

• 1 medium carrot, julienned

• Mixed bean sprouts

• 1/4 lemon, juiced

• Black pepper, to season

DIRECTIONS

1. Start assembling the salad by placing the salad leaves in a bowl.

2. Then add the rest of the

vegetables, including the sprouts.

3. Add the salmon on top and

squeeze the lemon over the salad.

4. Season the salad with some

black pepper.

NOTES: If you don’t like fish the salmon can be replaced with 100g cooked chicken breast and 1/4 avocado or some olive oil.

45

Spinach and Mushroom Frittata

SERVES 4

INGREDIENTS

• 2 whole eggs, beaten and seasoned

• 4 egg whites, beaten and seasoned with the whole egg

• 2 cups (60g/2.1 oz.) baby spinach

• 200g (7.1 oz.) mushrooms, sliced

• 60g (2.1 oz.) feta cheese

• 1/2 onion, thinly sliced

• 1/2 leek, thinly sliced

• 1 clove garlic, finely chopped

• 3 tbsp. (45 ml/1.5 fl. oz.) extra virgin coconut oil

• Pinch of turmeric

• 1 sprig flat leaf parsley, stems removed and finely chopped

• 1 sprig oregano, stems removed and finely chopped (option: rosemary or thyme)

DIRECTIONS

1. Preheat the oven to 190°C (375°F).

2. Meanwhile, add 2 tablespoons of oil to a

frying pan and place over medium heat.

3. Once the oil is hot add the mushrooms

and cook for a few minutes until they start to brown.

4. Add the onion and leek and cook for

another few minutes until they start to brown.

5. Add the garlic and cook for another

minute.

6. Add the spinach and cook until the

spinach starts to wilt.

7. Season with salt and pepper and then

remove from heat.

8. Place another frying pan over low to

medium heat.

9.

Add some oil and heat up.

10

Whilst

pan is heating up, whisk egg and

egg whites in a bowl together with the

turmeric and any other spice you might want to add. Set aside.

11. Add the vegetables to the second sauté

pan and then add the egg mixture.

12. Cook the frittata on the stove for a few

minutes, or until it starts to set.

13. Whilst the frittata is cooking, mix half the

fresh herbs with the feta cheese in a bowl.

14. Once the frittata begin to set, sprinkle

the cheese

and herb mix on top.

15. Place the pan into the oven and let cook

until the centre of the frittata is firm.

16. Remove the frittata from the oven and

place on a chopping board.

17. Let cool and then slice up and serve with

the kale, sweet potato and avocado salad.

NOTES: Place the remaining 2 serves in the freezer.

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Kale, Sweet Potato and Avocado Salad Coconut Crusted Turkey Patties Red Cabbage and Apple Slaw