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Meal Plan

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Disclaimer
1 You acknowledge that although our website and exclusive content
may feature third party products, we do not guarantee those
products and you are encouraged to use your own judgement.

2 You acknowledge that the information provided on our website and


in our exclusive content is intended by us to be used as a guide only.
You acknowledge that any exercise or diet we suggest may not be
suited to your individual needs, and our suggestions cannot and do
not replace independent qualified medical advice. You should always
seek medical advice before starting a new fitness/diet program.

3 You accept that you are entirely responsible for your success and
results from our programs and guides. We make no guarantees
aboutyour outcomes or results.

I created this meal plan to give women a healthy diet to follow


in order to see lasting results. This meal plan should help you
understand what types of meals are great to include in your diet
and also give insight into what I eat everyday. These meals are
all easy to make, healthy, well balanced, and are designed to help
you shed fat while building lean muscle mass.

The main questions I am often asked are “What when trying to get fit. These mistakes include
workouts do you do?” and “What exercises work trying to starve themselves, cutting out carbs,
best?”. What people fail to realise is that getting and consuming crazy diet pills. All of these things
fit depends more on what you eat than the are unhealthy and can sometimes lead to small
exercises you do. We’ve all heard the saying “you results that are short-lived.
can’t out exercise a bad diet”. This statement Eating a healthy diet is so important and once
couldn’t be more true! Your health and what your it becomes part of your daily life it becomes so
body looks like largely depend on what types of much easier to continue as you begin to look and
foods you eat. People often make big mistakes feel great.

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MEAL PLAN

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Contents
Clean Eating ........................................................................................... 4
Macronutrients..................................................................................... 5
Cheat Meals & How do
I use this meal plan?........................................................................ 6
Grocery List ........................................................................................... 7
Meal Plan ................................................................................................. 8

Recipes

Protein shake ....................................................... 12 Garlic lemon chicken with broccoli


and brown rice .................................................... 16
Protein oats .......................................................... 12
Egg white omelette ......................................... 17
Watermelon .......................................................... 13
Eggs on toast ....................................................... 18
Peanut butter rice cakes ............................ 13
Salmon and asparagus ............................... 19
Cajun chicken with garlic
green beans and sweet potato ............ 14 Turkey lettuce wraps ..................................... 20

Rice cakes with tuna ...................................... 15 Mexican beef mince and rice .................. 21

Peanut butter and celery .......................... 15 Greek yogurt and berries ........................... 22

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01.

Clean eating
What is this?

Eating clean is eating natural whole foods that have high


nutritional value and are as minimally processed as possible.
It’s all about staying away from refined/processed foods that
have a lot of added chemicals and sugar. This will not only
have you looking great but also feeling amazing.

This means eating things like:


Fresh fruit/vegetables.
• Lean protein (chicken breast,
turkey, fish etc).
• Complex carbohydrates
(Brown rice, oatmeal,
potatoes etc).
• Healthy fats (nuts,
avocado etc).

While staying away from things like:


• Refined sugar.
• Packaged/pre-made
foods (these can often
contain hidden sugar/salt/
chemicals).
• Sodas and juices (unless
it’s 100% fruit juice).
• Fast-food, takeaway,
junk food.

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02.

Macronutrients
What are they?

Macronutrients (macros) are the larger quantity nutrients


that your body need for energy. The three macronutrients are
protein, fats, and carbohydrates. Each of these play a important
role in your health and it would be detrimental to try to cut any
out of your diet. A good way for people to reach their goals
faster is to calculate their required daily macros (there are plenty
of websites that do this online for you such as bodybuilding.com
and IIFYM.com). This calculation depends on a few factors such
as your height, weight, and specific goals.

You can google these websites:

bodybuilding.com iifym.com

A good way for people to reach their goals faster is to


calculate their required daily macros (there are plenty of
websites that do this online for you such as: and IIFYM.
com).

Do I need to track my macros to see results?


No. You can get fit and healthy without tracking your macros.
To track your macros you would need to read the labels of what you
are eating and use a food scale to measure the exact amounts you
need. This can be tedious and counting macros is not something 100%
necessary to reach your goals, but it is a great thing to know about and
a good skill to have. Do I currently track my macros? No, but I have in the
past and it has helped me learn a lot more about what my body needs
and about having a well-balanced diet.

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MEAL PLAN

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03.

Cheat meals
What is a ‘cheat meal’?

A cheat meal is when you replace one of your usual meals each
week or a couple of weeks with a meal that doesn’t follow your
typical diet of clean whole foods. It is often a meal high in calories
and carbs and can be viewed as a treat to yourself for eating
healthy all week. I haven’t included any of my cheat meals in this
meal plan but I do usually consume one cheat meal a week. My
cheat meal usually consists of something like a burger or pizza
and a dessert.

What if my cheat meal is affecting my progress?


Make sure you are only having one cheat meal and not an entire day of
over-indulging. If you feel as though your cheat meal might be derailing
your efforts, it could be wise to stay away from your typical ‘cheat’ foods
such as sugar and junk food. Instead, your meal could be a gourmet

Make sure you are only having one cheat meal and not an
entire day of over-indulging.

burger and baked fries. This could still be considered a cheat meal that
isn’t quite as bad as having something filled with sugar and no nutritional
value such as ice cream and sweets. Keep in mind, if you have quite a lot
of weight to lose it could be a good idea to skip the cheat meal completely
until you are closer to your goals.

How to use this meal plan?


There are 7 days of meals in this plan with 4-6 meals each day. The
meals are all quick and easy to make and I have included the recipes
and instructions for each meal. This meal plan may not be suited to
everyone’s individual needs so I recommend using it as an example.

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04.

GROCERY LIST
Whey protein isolate
Plain rolled oats 04.
6 Skinless, boneless chicken breast

GROCERY
1 container extra lean beef mince
1 Large sweet potato
1 packet green beans
1 broccoli head
• Whey protein isolate • 1 tomato
1 bag baby spinach leaves
• Plain rolled oats • Peanut butter (100%
6 Garlic cloves
• 6 Skinless, boneless peanuts)
Plain rice cakes
chicken breast • 1 banana
1 can tuna in springwater
• 1 container extra lean • Honey
1 avocado
beef mince • 3 Salmon fillets
Brown rice
• 1 Large sweet potato • 10 asparagus spears
3 Lemons
• 1 packet green beans • Iceberg lettuce
6 eggs
• 1 broccoli head • 2 can diced tomatoes (No
2 onions
Rye bread (I•use1 bag baby spinach leaves
Burgen) added salt)
1 tomato • 6 Garlic cloves • 1 red capsicum
Peanut butter • Plain rice
(100% cakes
peanuts) • 1 can pinto beans (I use
1 banana • 1 can tuna in springwater old el paso mexe beans)
Honey • 1 avocado • Greek yogurt
• Brown rice
3 Salmon fillets • Strawberries
10 asparagus• 3spears
Lemons • Blueberries (I use frozen)
Iceberg lettuce
• 6 eggs • Celery
2 can diced •tomatoes
2 onions (No added salt) • 1 quarter watermelon
1 red capsicum
• Rye bread (I use Burgen) • Macadamia oil or extra
1 can pinto beans (I use old el paso mexe beans) virgin coconut oil
Greek yogurt
Strawberries Spices:
Blueberries (I use frozen)
• Cumin • Oregano
Celery
• Paprika • Black pepper
1 quarter watermelon
• Ground chilli • Thymme
Macadamia oil or extra virgin coconut oil
• Garlic powder • Dried parsley
• Coriander • Italian spice mix
• Cayanne pepper

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Day 1
• Protein oats • Tuna rice cakes

• Protein shake • Lemon chicken with greens


& rice
• Cajun chicken
• Protein oats
• Peanut butter & celery

Day 2
• Egg white omelette • Greek yogurt, honey &
berries
• Protein shake
• Salmon & asparagus
• Cajun chicken
• Protein oats

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MEAL PLAN
MEAL PLAN

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Day 3
• Eggs on toast • Rice cakes with tuna

• Protein shake • Turkey lettuce wraps

• Lemon chicken with greens • Protein oats


& rice

Day 4
• Egg white omelette • Turkey lettuce wraps

• Protein shake • Salmon & asparagus

• Cajun chicken • Protein oats

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MEAL PLAN
MEAL PLAN

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Day 5
• Eggs on toast • Peanut butter rice cakes

• Protein shake • Lemon chicken

• Cajun chicken • Protein oats

Day 6
• Egg white omelette • Peanut butter rice cakes

• Protein shake • Lemon chicken

• Mexican turkey & rice • Protein oats

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MEAL PLAN

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Day 7
• Eggs on toast • Watermelon

• Protein shake • Salmon & green beans

• Mexican turkey & rice • Protein oats

• Greek yogurt with berries

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MEAL PLAN

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01.

Protein Milkshake
Difficulty Serves: 1
easy

Calories: 120 Ingredients Preparation


Protein: 24g
Protein powder 1 serving protein powder
Fat: 1.7g
of your choice served
Carbs: 1.7g mixed with water.

02.

Protein oats
Difficulty Serves: 1
easy

Calories: 270 Ingredients Preparation


Protein: 33g
Oats Place oats in microwave
Fat: 3.8g safe bowl.
Carbs: 22.9g Add 1 / 3 cup water,
protein powder, and stir.
Nutritional info:
(Using general Microwave on high for
protein powder) 2 minutes.
Serve.

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03.

Watermelon
Difficulty Serves: 1
easy

Calories: 46 Ingredients Preparation


Protein: 0.9g Watermelon
Slice up 1 cup of
Fat: 0.2g watermelon and serve.
Carbs: 11.6g

04.

Peanut butter rice cakes


Difficulty Serves: 1
easy

Calories: 400 Ingredients Preparation


Protein: 9g Spread peanut butter
1 tbsp Peanut butter
Fat: 9g (100% peanuts) on each rice cake and
Carbs: 76g drizzle with honey.
4 Rice cakes
Place a couple of pieces
1 banana sliced of sliced banana on each
1 tsp honey piece.
Serve.

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05.

Cajun chicken with garlic


green beans and sweet potato
Difficulty Serves: 4
medium

Calories: 194 Ingredients Cajun Spice mix


Protein: 23g 1 tsp cumin
3 Skinless, boneless
Fat: 6g Chicken breasts 1 tsp paprika
Carbs: 14.5 g
3 cups green beans 1 tsp garlic powder
(washed with ends cut
off) 1 tsp coriander

1 large sweet potato ¼ tsp cayenne pepper

3 garlic cloves (peeled ¼ tsp oregano


and finely chopped) ¼ tsp black pepper
1 tbsp macadamia oil or Pinch of salt
coconut oil

Preparation
Preheat oven to 200°C.
Have you already got all the
Peel sweet potato and cut into chips.
ingredients for this recipe?
Drizzle chips with coconut oil and mix to coat evenly.
You can check it out on
your list. Spread chips into single layer onto cooking tray lined with
baking paper.
Place in oven and cook for 20 minutes while preparing chicken.
Combine Spices in a small bowl and set aside.
Dice raw chicken into bite size cubes.
Sprinkle spice mix onto chicken and mix to coat all pieces.
Spread chicken evenly onto cooking tray lined with baking paper
and place in oven with sweet potato and cook for a further 15-20
minutes until chicken juices run clear.
Heat teaspoon of coconut oil in pan on medium heat.
Place green beans on pan and cook for a few minutes until
bright green.
Add chopped garlic to pan and cook until beans begin to brown and
are cooked to desired tenderness.
Divide ingredients into 4 portions and serve.

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06.

Rice cakes with tuna


Difficulty Serves: 1
easy

Calories: 382 Ingredients Preparation


Protein: 52g Slice avocado and
4 plain rice cakes
Fat: 16g spread evenly on rice
1 can tuna in springwater cakes.
Carbs: 57g
½ avocado Drain can of tuna and
Pinch of black pepper divide evenly onto each
rice cake.
Sprinkle with cracked
pepper and serve.

07.

Peanut butter and celery


Difficulty Serves: 1
easy

Calories: 112 Ingredients Preparation



Protein: 5g Spread peanut butter
2 Celery sticks.
Fat: 9g onto celery sticks.
1 tbsp peanut butter.
Carbs: 6g Serve.

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08.

Garlic lemon chicken with


broccoli and brown rice
Difficulty Serves: 4
medium

Calories: 228 Ingredients 3 tsp dried thyme


Protein: 23.5g 2 tsp garlic powder
3 skinless, boneless
Fat: 4g chicken breasts 1 tsp dried parsley
Carbs: 27g
3-4 cups broccoli ½ tsp black pepper
3 cups cooked brown rice Pinch of salt
2 lemons, juiced
2 garlic cloves, finely
chopped

Preparation

Have you already got all the Preheat oven to 200°C.


ingredients for this recipe? Combine garlic, lemon juice, onion powder, thyme, parsley,
You can check it out on pepper, and salt and set aside.
your list. Place chicken breasts in baking dish and pour on lemon
mixture making sure to coat fully.
Bake for 15-20 minutes or until juices run clean.
While chicken is cooking, cook broccoli by steaming for 4-5
minutes.
Cook brown rice as per package directions (I use
microwavable rice).
Remove chicken from oven and serve with rice and
broccoli.
Note: I have my broccoli plain, but feel free to add some
garlic powder, pepper, and a squeeze of lemon for some
extra flavor. If you don’t have a steamer you can steam
the broccoli in the microwave.

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09.

Egg white omelette


Difficulty Serves: 1
easy

Calories: 213 Ingredients ½ cup spinach leaves


Protein: 21g ½ onion chopped
1 tsp macadamia oil or
Fat: 10g coconut oil 1 garlic clove
Carbs: 10g
1 eggs Pinch of salt and pepper
4 egg whites

Preparation
Places eggs and egg whites and spices in bowl and whisk
together.
Add oil to pan and place on medium heat.
Once oil is hot, add all ingredients.
Gently push edges of cooked egg towards center and tilt
pan to allow uncooked parts to cook.
Cook for 2-3 minutes.
Once egg is almost fully cooked, fold the omelette in half
and remove from heat.
Serve while hot.

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10.

Eggs on toast
Difficulty Serves: 1
easy

Calories: 313 Ingredients ¼ avocado


Protein: 17g ½ tomato sliced
1 tsp coconut oil or
Fat: 22g macadamia oil ¼ lemon
Carbs: 27g
1 piece rye bread Pinch of black pepper
1 egg
1 egg white

Preparation
Heat oil on pan at medium heat.
Once hot, add eggs and cook for 2-3 minutes.
Toast 1 piece of rye bread while egg cooks.
Serve eggs, avocado, and tomato on toast with a squeeze
of lemon and cracked pepper on top.

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11.

Salmon and asparagus


Difficulty Serves: 3
medium - easy

Calories: 150 Ingredients Pinch of salt


Protein: 25g Black pepper to taste
2 tsp coconut oil or
Fat: 5g macadamia oil 1 lemon halved
Carbs: 2.5g
3 Medium salmon fillets
8-10 asparagus spears

Preparation
Preheat oven to 200°C.
Pat salmon fillets with paper towel to dry.
Drizzle salmon fillets with oil and rub over the salmon to
coat and season with salt and pepper.
Place fillets on baking tray lined with foil.
Place asparagus spears on the same or a separate tray,
drizzle with oil, and season with salt and pepper.
Place in the oven and cook for approximately 10 minutes
until salmon is flaky.
Squeeze lemon over dish to serve.

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12.

Turkey lettuce wraps


Difficulty Serves: 2
medium - easy

Calories: 412 Ingredients 1 tsp paprika


Protein: 45g 1 tsp coconut oil or 1 tsp garlic powder
Fat: 12g macadamia oil 1 tsp Italian spice mix
Carbs: 30g 1 container extra lean Pinch of salt1 garlic clove
turkey mince
½ can pinto beans (I use
4 large lettuce leaves mexe beans)
1 can diced tomatoes 1 tsp paprika
½ onion chopped 1 tsp garlic powder
1 capsicum chopped 1 tsp Italian spice mix
1 garlic clove Pinch of salt
½ can pinto beans (I use
mexe beans)

Preparation
Heat oil in pan at a medium-high heat.
heat
Place turkey mince to the pan to brown.
brown
Add onion, capsicum, garlic, and spices to the pan and cook
for 3 minutes.
minutes
Add diced tomatoes and cook for 1-2 more minutes.
minutes
Remove from heat and serve in lettuce leaves.
leaves

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13.

Mexican beef mince and rice


Difficulty Serves: 2
medium - easy

Calories: 423 Ingredients 1 cup cooked brown rice


Protein: 34.5g 1 tsp coconut oil or 1 tbsp cumin
Fat: 10g macadamia oil 1 tbsp paprika
Carbs: 50g 1 container extra lean beef 1 tsp ground chilli
mince (around 250g)
1 tsp oregano
½ can pinto beans (I use
Old el Paso mexe beans) 1 tsp garlic powder
1 can diced tomatoes (no Pinch of salt
added salt) Black pepper to taste
1 onion chopped

Preparation
Cook rice as per directions.
Place oil in pan and heat on medium-high heat.
Place chopped onion in pan and cook for a few minutes.
Add beef mince to pan, stir to break up mince and cook for
about 5 minutes or until beef is brown.
Add diced tomatoes, spices, and beans, and cook for a
couple more minutes on a low heat.
Serve with rice.

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14.

Greek yogurt and berries


Difficulty Serves: 2
easy

Calories: 141 Ingredients Preparation


Protein: 8g ½ cup plain Greek Add Greek yogurt, berries,
Fat: 0g yogurt and honey to bowl.
Carbs: 29g 1 strawberry Serve.

1 small handful of
blueberries
Drizzle of honey

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