DONE FOR YOU MEAL PLAN

BY OUALID ZAIM www.OZFitLife.com 1

 DONE FOR YOU MEAL PLAN

*Copyright notice*

No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or
mechanical, including photocopying, recording, or by any informational storage or retrieval system
without expressed written, dated and signed permission from the author. All copyrights are
reserved.

*Disclaimer*

The information provided in this report is for educational purposes only. I am not a doctor and
this information is not to be taken as medical advice. The content of this book is based on my
understanding of the current research and my personal experiences with fitness.

This advice and tips given in this report are designed for healthy adults only. You should consult
your personal doctor to make sure the strategies outlined here are appropriate for your individual
circumstances.

If you have any health issue or pre-existing conditions, please consult with your physician before
implementing any of the information provided in this book.

This paper is for informational purposes only and the author does not accept any responsibilities
for any liabilities or damages, real or perceived, resulting from the use of this information.

BY OUALID ZAIM www.OZFitLife.com 2

 DONE FOR YOU MEAL PLAN

TABLE OF
CONTENTS
4 Introduction
9 2-Meal Days
30 3-Meal Days

BY OUALID ZAIM www.OZFitLife.com 3

 DONE FOR YOU MEAL PLAN

INTRODUCTION

BY OUALID ZAIM www.OZFitLife.com 4

 DONE FOR YOU MEAL PLAN

INTRODUCTION
Welcome to the Metabolic Amplification This manual includes 10 meal plans, and
System Meal Plan! youre only going to be using one at a time.
Each meal plan corresponds to a meal
The MAS done-for-you meal plan takes away
frequency and a body weight range, which
from you all the pain of deciding what and how
means you only need 2 things to be able to
much to eat on a daily basis. I have done all the
identify the right meal plan for you:
hard work for you so all you have to do is show
up and eat! Your preferred meal pattern
The MAS meal plans are designed to get you Your body weight.
shredded, which means youll be eating in a
If you havent selected a meal pattern yet,
slight caloric deficit every day.
please read through Chapter 4 of the Nutrition
As explained in the Nutrition Manual, youll Manual (p. 20) and pick one.
be having more calories on training days
Once youve chosen a meal pattern, you now
(weightlifting days) than on regular days (no
know if youre going to be having 2 or 3 meals
weightlifting, possibly cardio).
a day and you can head straight to the right
This puts you in the right position to also build section of this manual.
some muscle while youre getting ripped if your
Lets say youve decided to eat 2 meals per
current condition physiologically allows doing
day. Now is the time to find your meal plan
so (which will be the case for most beginner to
depending on your body weight, and there are
intermediate lifters).
5 different meal plans to choose from:

THE MAS MEAL * 140 lbs. (64 kg)

PLANS ARE * 160 lbs. (73 kg)

* 180 lbs. (82 kg)
DESIGNED TO GET * 200 lbs. (91 kg)

YOU SHREDDED * 220 lbs. (100 kg)

BY OUALID ZAIM www.OZFitLife.com 5

 DONE FOR YOU MEAL PLAN
The right meal plan for you to start with
is the one that is immediately below your
current body weight. If youre 167 lbs. (76 kg),
use the 160 lbs. (73 kg) meal plan. If youre
anywhere over 220 lbs. (100 kg), use the 220
lbs. (100 kg) meal plan. However if youre less
than 140 lbs. (64 kg), start with the 140 lbs.
meal plan.
You should be able to shred fat consistently for
a long, long time with your starting meal plan
before you even have to think about adjusting
meals or switching to the lower weight class.
To find out when you should consider
adjusting your current meal plan or changing
meal plans, please refer to Chapter 8 of the
Nutrition Manual (p. 51) on measuring and
adjusting the diet.
Important note: dont start with a meal plan
that is too hypo-caloric for you (ex. the 140
lbs. (64 kg) plan when youre currently 175
lbs. (80 kg)). Youd be losing weight too fast,
which means youd be destroying muscle and
hurting your metabolism in the process.
In your chosen meal plan you will find a total
of 4 different full days of eating:
2 regular days
2 training days
BY OUALID ZAIM www.OZFitLife.com 6
Depending on your meal pattern, thats a total
of 8-12 amazingly tasty meal recipes to pick
from, which is PLENTY of variety when youre
dieting to lose fat.
I would pick 3-4 meals to start with and then
switch to another recipe when I need some
change. More meals than that on a weekly
basis and doing groceries as well as cooking
could become too demanding. The less you
think about food, the easier dieting will be and
the faster youll get shredded.
If youve picked Meal pattern 1 or 2, each full
day of eating includes one big meal and one
small meal. Refer to your specific meal pattern
in the Nutrition Manual to find out the timing I
recommend for your meals.
If youve picked Meal pattern 4 or 5, each full
day of eating includes one big meal, one small
meal and a snack. Refer to your specific meal
pattern to find out the timing I recommend for
your meals.
If youve picked Meal pattern 3 or 6, use the
breakfast option in place of the big meal.
Its that simple!
 DONE FOR YOU MEAL PLAN

2-MEAL DAYS

BY OUALID ZAIM www.OZFitLife.com 9

 DONE FOR YOU MEAL PLAN

2-MEAL DAYS

140 LBS (64 KG)

MEAL PLAN
Regular day #1
BIG MEAL SMALL MEAL
Chicken breast 240 g Water-canned white tuna 150 g
Sweet potato wedges 240 g Canned corn 60 g
Chopped onion 100 g Palm heart 60 g
Grated mozzarella cheese 25 g Avocado 60 g
Barbecue sauce 1 tbsp Iceberg lettuce Any quantity
Piece of fruit 1 medium Grated maasdam cheese 25 g
Dark chocolate 20 g Honey mustard dressing 1 tbsp
Olive oil 1 tbsp Piece of fruit 1 small

BREAKFAST OPTION
(IN PLACE OF BIG MEAL)

Extra-lean ground beef 170 g

Whole-wheat tortilla 65 g
Green pepper 100 g
Chopped onion 100 g
Tomato 120 g
Baby potatoes 100 g
Egg whole 1 medium
Egg white 3 medium
Grated cheddar cheese 20 g
Fresh orange juice 200 ml

NOTES:

BY OUALID ZAIM www.OZFitLife.com 10

 DONE FOR YOU MEAL PLAN

2-MEAL DAYS

220 LBS (100 KG)

MEAL PLAN
Training day #1
BIG MEAL
Extra-lean beef steak 320 g
Mashed potatoes 500 g
Low fat cottage cheese 250 g
Piece of fruit 2 medium
Dark chocolate 25 g
Yellow/red pepper 200 g
Fresh orange juice 200 ml
SMALL MEAL
Turkey ham 250 g
Whole-wheat bread 200 g
Iceberg lettuce Any quantity
Tomato 80 g
Low fat mayonnaise 2 tbsp
Low fat cottage cheese 180 g
Piece of fruit 2 medium

BREAKFAST OPTION
(IN PLACE OF BIG MEAL)

Bacon 220 g
Whole-wheat bread 200 g
Egg whole 1 medium
Egg white 6 medium
Fresh mushrooms 120 g
Baby potatoes 400 g
Grated mozarella cheese 35 g
Fresh orange juice 250 ml

NOTES:

BY OUALID ZAIM www.OZFitLife.com 27