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The Goddess

The GoddessToning
Toning Program
Program

Meal
Meal Guide
Guide
Meal Suggestions
(NB: amounts of each ingredient will depend on your
individual calorie & macro requirements)

Drink Options (within fasting window)

Black Coffee Herbal Tea Water w/ Lemon

Meal Options

Meal 1 Meal 2 Meal 3


OVERNIGHT OATMEAL GRILLED BARRAMUNDI PROTEIN MUG CAKE
-Oats (or any white fish) with fresh -30g old fashioned oats
-Fresh/frozen blueberries herbs, lemon juice -3 egg whites
-Cinnamon & black pepper -1 whole egg
-Peanut butter protein -Baked potato fries w/ -70g banana
powder herbs & spices of choice -2tbs low-fat milk
-Chia seeds -Grilled asparagus - tsp baking powder
-Low-fat milk or soy milk -Stir fry carrot -10g chopped walnuts
-Cauliflower -40g protein powder
-Zucchini Blend & add water until
-Onion desired consistency
is reached
(Optional: add Stevia or
sweetener)

OPTIONAL Fresh fruit, low-fat sugar-free yoghurt,


Quest bar, whole hard boiled eggs.
SNACKS
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Meal Suggestions
(NB: amounts of each ingredient will depend on your
individual calorie & macro requirements)

Drink Options (within fasting window)

Black Coffee Herbal Tea Water w/ Lemon

Meal Options

Meal 1 Meal 2 Meal 3


PIZZA OMELETTE BURRITO LEAN STEAK
Omelette Base: -Black beans Mashed white potato
-1-2 whole eggs -Rice Steamed or roast veggies
-200ml egg whites -Extra lean ground beef
Toppings: -Burrito spice mix
-Low/no fat cheese -Grilled brown onion
-Tomato base -Cilantro
-Italian herb spices -Fresh salsa
-Diced chicken or beef -Whole wheat tortillas
-Bacon
-Red/green peppers
-Mushrooms
-Salt & Pepper
-Sugar-free BBQ sauce

Fresh fruit, low-fat sugar-free yoghurt, Quest


OPTIONAL bar, whole hard boiled eggs, protein powder +
SNACKS banana + ice + water blended into smoothie.
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Meal Suggestions
(NB: amounts of each ingredient will depend on your
individual calorie & macro requirements)

Drink Options (within fasting window)

Black Coffee Herbal Tea Water w/ Lemon

Meal Options

Meal 1 Meal 2 Meal 3


ROAST CHICKEN SALAD GRILLED CHEESE BAKED ZUCCHINI SLICE
-Roast chicken breast SANDWICH -50g Oat/wholemeal flour
-Baby spinach/leafy greens -2 slices bread -2 Whole eggs
-Cucumber -Roast chicken breast -3 Egg whites
-Tomato -Low-fat cheese -2 Cups grated zucchini,
-Avocado -Grilled tomato carrot, onion
-Butternut squash -Grilled onions - cup chopped spinach
-Sweetcorn -Grilled peppers -40g low-fat cheese/feta
Dressing: lemon juice -Sugar-free tomato sauce Tsp baking powder
& french mustard -Bacon Salt & Pepper
Salt & pepper -Salt & pepper

Fresh fruit, low-fat sugar-free yoghurt, baked


OPTIONAL apple pie, Quest Bar + 1 scoop fat-free vanilla
SNACKS bean frozen yoghurt + sugar-free caramel syrup.
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Protein Source Suggestions
(NB: amounts of each ingredient will depend on your
individual calorie & macro requirements)

Chicken
Fish
Shellfish
Red meat
Low-fat dairy: cottage cheese, yoghurt,
low-fat milk, etc.
Protein powder (in smoothie
or protein pancakes)
Tofu/tempeh
Eggs (also a fat source)
Egg whites
Protein bar (less filling option)

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Carb Source Suggestions
(NB: amounts of each ingredient will depend on your
individual calorie & macro requirements)

Butternut squash
White potato
Sweet potato
Rice
Legumes - beans, chickpeas, lentils
Fruit - Berries, apples, bananas, mangoes, etc.
Low-fat ice cream or frozen yoghurt
(protein/carb source)
Quinoa
Pasta
Bread & wheat products
Any & all veggies!

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Fat Source Suggestions
(NB: amounts of each ingredient will depend on your
individual calorie & macro requirements)

Avocado
Seeds
Salmon
Eggs
Nuts & nut butters
Coconut oil/shredded coconut

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Plan Ahead
Avoid these situations by planning
ahead - meal plan at the start of the week
or the night before for best results.

I only have protein Use - egg whites, protein powder,


lean chicken/turkey/fish, shrimp
macros left.

I only have fat Use - Coconut oil/shredded,


fish oils
macros left.

I only have carb Use - Most fruits, honey,


strawberry jelly
macros left.

Remember: Dont freak out if you are a small


amount over or under, just put more time into
planning so this doesnt happen.
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