YOUR MEAL PLAN:

Here is your meal plan!  This meal plan is to be used over the next 30 days. You can follow all 7 days as prescribed or you can select one day from your plan and follow it for all 30 days.  You have been given 7 days for variety.  You can swap the order in which you consume your meals for each day. You can not, however, swap meals between days as this will throw out your daily calorie intake.

Meal/Nutrient timing is irrelevant for improving body composition; the timing of when you choose to consume these meals during the day is up to you. However, to sustain energy levels you will want to eat every 2 to 3 hours. 

Make sure you read the meal plan carefully, measure and weigh all your food according to what has been listed. Following the meal plan in-correctly will lead to a lack of results. 

Meal preparation is key! Use your shopping list to buy the foods you need for the days that you select. Aim to drink a gallon of water per day, keeping hydrated is very important.

ALL FOODS LISTED AS (UN-COOKED) IN YOUR MEAL PLAN MUST BE COOKED BEFORE YOU EAT THEM. WEIGH THE FOODS RAW AND THEN COOK. DO NOT EAT THE FOODS RAW.

For an easy metric conversion please visit - http://www.metric-conversions.org/weight/grams-to-ounces.htm


Day 1

 

Meal 1 

 

Food Name:Whey Protein

Serving Size:1 and a 1/2 scoops (45g)

Food Name:Pancakes, plain (prepared)

Serving Size:1 cake 4" diameter (40g)

Food Name:Avocado

Serving Size:1/2 medium (49g)

 

MEAL 1 STATS

Macronutrient:Amount:

Proteins41 grams

Carbohydrates25 grams

Fats21 grams

Total Calories453 calories

 

MEAL 2

 

Food Name:Fish (un-cooked)

Serving Size:260g

Food Name:Apple

Serving Size:1 medium (182g)

 

MEAL 2 STATS

Macronutrient:Amount:

Proteins50 grams

Carbohydrates25 grams

Fats15 grams

Total Calories435 calories

 

MEAL 3

 

Food Name:Lamb, lean (un-cooked)

Serving Size:180g

Food Name:Tomato, sliced

Serving Size:1 medium (123g)

Food Name:Spinach

Serving Size:2 metric cups (60g)

Food Name:Milk, Whole

Serving Size:1/2 metric cup (122g) (4oz)

 

MEAL 3 STATS

Macronutrient:Amount:

Proteins43 grams

Carbohydrates16 grams

Fats25 grams

Total Calories461 calories

 

MEAL 4

 

Food Name:Cottage Cheese (low fat)

Serving Size:260g

Food Name:Baked beans (canned)

Serving Size:1 metric cup (253g)

 

MEAL 4 STATS

Macronutrient:Amount:

Proteins43 grams

Carbohydrates60 grams

Fats5 grams

Total Calories457 calories

 

MEAL 5

 

Food Name:Fish (un-cooked)

Serving Size:150g

Food Name:Mushrooms, pieces

Serving Size:1/2 metric cup (35g)

Food Name:Sweet potato

Serving Size:100g

Food Name:Bacon, strips

Serving Size:2 slices (20g each)

 

MEAL 5 STATS

Macronutrient:Amount:

Proteins39 grams

Carbohydrates22 grams

Fats25 grams

Total Calories469 calories

 

TOTAL CUMULATIVE STATS

Macronutrient:Amount:

Proteins216 grams

Carbohydrates148 grams

Fats91 grams

Total Calories2275 calories

 


Day 2

 

MEAL 1

 

Food Name:Whey Protein

Serving Size:1 scoop (30g)

Food Name:Mixed Berries

Serving Size:110g

Food Name:Swiss cheese

Serving Size:80g

 

MEAL 1 STATS

Macronutrient:Amount:

Proteins46 grams

Carbohydrates14 grams

Fats23 grams

Total Calories447 calories

 

MEAL 2

 

Food Name:Pink salmon (canned)

Serving Size:1 can (210g)

Food Name:Rice, brown (un-cooked)

Serving Size:1/3 metric cup (62g)

 

MEAL 2 STATS

Macronutrient:Amount:

Proteins40 grams

Carbohydrates48 grams

Fats11 grams

Total Calories451 calories

 

MEAL 3

 

Food Name:Ham sliced, lean

Serving Size:190g

Food Name:Banana

Serving Size:1/2 a medium (60g)

Food Name:Pear

Serving Size:1/2 a medium (137g)

Food Name:Hazelnuts

Serving Size:18 pieces (25g)

 

MEAL 3 STATS

Macronutrient:Amount:

Proteins42 grams

Carbohydrates34 grams

Fats22 grams

Total Calories502 calories

 

MEAL 4

 

Food Name:Chicken (un-cooked)

Serving Size:270g

Food Name:Rice, brown (un-cooked)

Serving Size:1/4 metric cup (47g)

 

MEAL 4 STATS

Macronutrient:Amount:

Proteins66 grams

Carbohydrates36 grams

Fats5 grams

Total Calories453 calories

 

MEAL 5

 

Food Name:Chicken (un-cooked)

Serving Size:180g

Food Name:Mixed Vegetables (frozen)

Serving Size:50g

Food Name:Spinach

Serving Size:1 metric cup (30g)

Food Name:Peanut butter

Serving Size:2 tablespoon (16g each)

 

MEAL 5 STATS

Macronutrient:Amount:

Proteins52 grams

Carbohydrates13 grams

Fats22 grams

Total Calories458 calories

TOTAL CUMULATIVE STATS

 

Macronutrient:Amount:

Proteins246 grams

Carbohydrates145 grams

Fats83 grams

Total Calories2311 calories


Day 3

 

MEAL 1

Food Name:Whey Protein

Serving Size:1/2 a scoop (15g)

Food Name:Mixed Berries

Serving Size:190g

Food Name:Swiss cheese

Serving Size:90g

 

MEAL 1 STATS

Macronutrient:Amount:

Proteins36 grams

Carbohydrates19 grams

Fats26 grams

Total Calories454 calories

 

MEAL 2

 

Food Name:Chicken (un-cooked)

Serving Size:220g

Food Name:Yam (un-cooked)

Serving Size:200g

 

MEAL 2 STATS

Macronutrient:Amount:

Proteins54 grams

Carbohydrates56 grams

Fats2 grams

Total Calories458 calories

 

MEAL 3

 

Food Name:Shrimp (un-cooked)

Serving Size:150g

Food Name:Potato

Serving Size:110g

Food Name:Orange

Serving Size:1/2 a medium (70g)

Food Name:Cream cheese

Serving Size:60g

 

MEAL 3 STATS

Macronutrient:Amount:

Proteins37 grams

Carbohydrates33 grams

Fats23 grams

Total Calories487 calories

 

MEAL 4

 

Food Name:Cottage Cheese (low fat)

Serving Size:190g

Food Name:Oats (un-cooked)

Serving Size:1 metric cup (80g)

 

MEAL 4 STATS

Macronutrient:Amount:

Proteins33 grams

Carbohydrates59 grams

Fats8 grams

Total Calories440 calories

 

MEAL 5

 

Food Name:Fish (un-cooked)

Serving Size:120g

Food Name:Beans, green

Serving Size:1 metric cup (110g)

Food Name:Sweet potato

Serving Size:140g

Food Name:Bacon, strips

Serving Size:2 slices (20g each)

 

MEAL 5 STATS

Macronutrient:Amount:

Proteins33 grams

Carbohydrates36 grams

Fats23 grams

Total Calories483 calories

 

TOTAL CUMULATIVE STATS

 

Macronutrient:Amount:

Proteins193 grams

Carbohydrates203 grams

Fats82 grams

Total Calories2322 calories


Day 4 

 

Meal 1

 

Food Name:Whole Egg

Serving Size:3 medium (132g)

Food Name:Mixed Berries

Serving Size:200g

Food Name:Swiss cheese

Serving Size:50g

 

MEAL 1 STATS

Macronutrient:Amount:

Proteins33 grams

Carbohydrates16 grams

Fats26 grams

Total Calories430 calories

 

MEAL 2

 

Food Name:Fish (un-cooked)

Serving Size:200g

Food Name:Sorbet Ice Cream (any flavor)

Serving Size:175g

 

MEAL 2 STATS

Macronutrient:Amount:

Proteins40 grams

Carbohydrates47 grams

Fats12 grams

Total Calories456 calories

 

MEAL 3

 

Food Name:Whey Protein

Serving Size:1 scoop (30g)

Food Name:Lettuce

Serving Size:2 metric cups (84g)

Food Name:Apple

Serving Size:1/2 a medium (91g)

Food Name:Bacon, strips

Serving Size:3 slices (20g each)

 

MEAL 3 STATS

Macronutrient:Amount:

Proteins35 grams

Carbohydrates20 grams

Fats25 grams

Total Calories445 calories

 

MEAL 4

 

Food Name:Cottage Cheese (low fat)

Serving Size:190g

Food Name:Oats (un-cooked)

Serving Size:1 metric cup (80g)

 

MEAL 4 STATS

Macronutrient:Amount:

Proteins33 grams

Carbohydrates59 grams

Fats8 grams

Total Calories440 calories

 

MEAL 5

 

Food Name:Fish (un-cooked)

Serving Size:150g

Food Name:Mixed Vegetables (frozen)

Serving Size:150g

Food Name:Sweet potato

Serving Size:100g

Food Name:Bacon, strips

Serving Size:2 slices (20g each)

 

MEAL 5 STATS

Macronutrient:Amount:

Proteins42 grams

Carbohydrates39 grams

Fats27 grams

Total Calories550 calories

TOTAL CUMULATIVE STATS

 

Macronutrient:Amount:

Proteins183 grams

Carbohydrates181 grams

Fats98 grams

Total Calories2321 calories


Day 5

 

Meal 1

 

Food Name:Whey Protein

Serving Size:1/2 a scoop (15g)

Food Name:Mixed Berries

Serving Size:190g

Food Name:Swiss cheese

Serving Size:90g

 

MEAL 1 STATS

Macronutrient:Amount:

Proteins36 grams

Carbohydrates19 grams

Fats26 grams

Total Calories454 calories

 

MEAL 2

 

Food Name:Fish (un-cooked)

Serving Size:120g

Food Name:Bread, whole-wheat

Serving Size:4 slices (28g each)

 

MEAL 2 STATS

Macronutrient:Amount:

Proteins39 grams

Carbohydrates48 grams

Fats11 grams

Total Calories447 calories

 

MEAL 3

 

Food Name:Ham sliced, lean

Serving Size:150g

Food Name:Banana

Serving Size:1 medium (118g)

Food Name:Potato

Serving Size:150g

Food Name:Cream cheese

Serving Size:50g

 

MEAL 3 STATS

Macronutrient:Amount:

Proteins36 grams

Carbohydrates58 grams

Fats21 grams

Total Calories565 calories

 

MEAL 4

 

Food Name:Turkey (un-cooked)

Serving Size:270g

Food Name:Sorbet Ice Cream (any flavor)

Serving Size:100g

 

MEAL 4 STATS

Macronutrient:Amount:

Proteins66 grams

Carbohydrates27 grams

Fats6 grams

Total Calories426 calories

 

MEAL 5

 

Food Name:Smoked Salmon

Serving Size:190g

Food Name:Beans, green

Serving Size:1 metric cup (110g)

Food Name:Carrots, sliced

Serving Size:1/2 metric cup (64g)

Food Name:Milk, Whole

Serving Size:1/2 metric cup (122g) (4oz)

 

MEAL 5 STATS

Macronutrient:Amount:

Proteins41 grams

Carbohydrates20 grams

Fats26 grams

Total Calories478 calories

TOTAL CUMULATIVE STATS

 

Macronutrient:Amount:

Proteins218 grams

Carbohydrates172 grams

Fats90 grams

Total Calories2370 calories


Day 6

 

Meal 1

 

Food Name:Whole Egg

Serving Size:3 medium (132g)

Food Name:Mixed Berries

Serving Size:180g

Food Name:Swiss cheese

Serving Size:50g

 

MEAL 1 STATS

Macronutrient:Amount:

Proteins32 grams

Carbohydrates15 grams

Fats26 grams

Total Calories422 calories

 

MEAL 2

 

Food Name:Ham sliced, lean

Serving Size:160g

Food Name:Sorbet Ice Cream (any flavor)

Serving Size:250g

 

MEAL 2 STATS

Macronutrient:Amount:

Proteins34 grams

Carbohydrates68 grams

Fats5 grams

Total Calories453 calories

 

MEAL 3

 

Food Name:Ham sliced, lean

Serving Size:160g

Food Name:Sweet potato

Serving Size:100g

Food Name:Banana

Serving Size:1/2 a medium (60g)

Food Name:Walnuts

Serving Size:14 halves (28g)

 

MEAL 3 STATS

Macronutrient:Amount:

Proteins37 grams

Carbohydrates40 grams

Fats22 grams

Total Calories506 calories

 

MEAL 4

 

Food Name:Chicken (un-cooked)

Serving Size:270g

Food Name:Rice, brown (un-cooked)

Serving Size:1/4 metric cup (47g)

 

MEAL 4 STATS

Macronutrient:Amount:

Proteins66 grams

Carbohydrates36 grams

Fats5 grams

Total Calories453 calories

 

MEAL 5

 

Food Name:Lamb, lean (un-cooked)

Serving Size:140g

Food Name:Mixed Vegetables (frozen)

Serving Size:50g

Food Name:Spinach

Serving Size:2 metric cups (60g)

Food Name:Milk, Whole

Serving Size:1 metric cup (244g) (8oz)

 

MEAL 5 STATS

Macronutrient:Amount:

Proteins40 grams

Carbohydrates24 grams

Fats25 grams

Total Calories481 calories

 

TOTAL CUMULATIVE STATS

 

Macronutrient:Amount:

Proteins209 grams

Carbohydrates183 grams

Fats83 grams

Total Calories2315 calories


Day 7

 

Meal 1

Food Name:Egg White Only

Serving Size:8 medium (264)

Food Name:Mixed Berries

Serving Size:170g

Food Name:Bacon, strips

Serving Size:3 slices (20g each)

 

MEAL 1 STATS

Macronutrient:Amount:

Proteins42 grams

Carbohydrates12 grams

Fats24 grams

Total Calories432 calories

 

MEAL 2

 

Food Name:Fish (un-cooked)

Serving Size:200g

Food Name:Sorbet Ice Cream (any flavor)

Serving Size:175g

 

MEAL 2 STATS

Macronutrient:Amount:

Proteins40 grams

Carbohydrates47 grams

Fats12 grams

Total Calories456 calories

 

MEAL 3

 

Food Name:Shrimp (un-cooked)

Serving Size:150g

Food Name:Pear

Serving Size:1 medium (275g)

Food Name:Potato

Serving Size:110g

Food Name:Cream cheese

Serving Size:60g

 

MEAL 3 STATS

Macronutrient:Amount:

Proteins37 grams

Carbohydrates53 grams

Fats24 grams

Total Calories576 calories

 

MEAL 4

 

Food Name:Fish (un-cooked)

Serving Size:280g

Food Name:Pineapple (canned)

Serving Size:1/2 metric cup (124g)

 

MEAL 4 STATS

Macronutrient:Amount:

Proteins55 grams

Carbohydrates19 grams

Fats16 grams

Total Calories440 calories

 

MEAL 5

+

Food Name:Turkey (un-cooked)

Serving Size:140g

Food Name:Spinach

Serving Size:1 metric cup (30g)

Food Name:Mushrooms, pieces

Serving Size:1 metric cup (70g)

Food Name:Pepperoni

Serving Size:50g

 

MEAL 5 STATS

Macronutrient:Amount:

Proteins47 grams

Carbohydrates6 grams

Fats25 grams

Total Calories437 calories

TOTAL CUMULATIVE STATS

 

Macronutrient:Amount:

Proteins221 grams

Carbohydrates137 grams

Fats101 grams

Total Calories2341 calories


REFEED

Refeed days are important.  When you are cutting you should have one refeed day per 14 days (typically on Sundays) The power of a refeed can help improve your situation, especially if you have low leptin levels and a slower metabolism. 

Been dieting for a while and not seeing any results? Feel like your starving all the time but meanwhile fat loss is a foreign word to you. If you are finding yourself in this situation, you are likely suffering the consequences of low leptin levels. So we have created a refeed day for you.  It is important that you follow it!

 

Meal 1

 

Food Name:Whey Protein

Serving Size:1 and a 1/2 scoops (45g)

Food Name:Yam (un-cooked)

Serving Size:240g

Food Name:Mixed Berries

Serving Size:120g

Food Name:Peanut butter

Serving Size:2 tablespoon (16g each)

 

MEAL 1 STATS

Macronutrient:Amount:

Proteins49 grams

Carbohydrates84 grams

Fats22 grams

Total Calories730 calories

 

MEAL 2

 

Food Name:Fish (un-cooked)

Serving Size:250g

Food Name:Yam (un-cooked)

Serving Size:100g

Food Name:Toast with Strawberry Jam

Serving Size:3 slices (28g each) + 2 table spoons (16g each)

 

MEAL 2 STATS

Macronutrient:Amount:

Proteins62 grams

Carbohydrates84 grams

Fats18 grams

Total Calories746 calories

 

MEAL 3

 

Food Name:Ham sliced, lean

Serving Size:150g

Food Name:Potato

Serving Size:150g

Food Name:Tomato, sliced

Serving Size:1/2 a medium (62g)

Food Name:Sweet potato

Serving Size:310g

Food Name:Cream cheese

Serving Size:50g

 

MEAL 3 STATS

Macronutrient:Amount:

Proteins42 grams

Carbohydrates96 grams

Fats21 grams

Total Calories741 calories

 

MEAL 4

 

Food Name:Turkey (un-cooked)

Serving Size:240g

Food Name:Oats (un-cooked)

Serving Size:1/2 metric cup (40g)

Food Name:Yam (un-cooked)

Serving Size:260g

MEAL 4 STATS

Macronutrient:Amount:

Proteins68 grams

Carbohydrates100 grams

Fats8 grams

Total Calories744 calories

 

MEAL 5

 

Food Name:Chicken (un-cooked)

Serving Size:150g

Food Name:Sweet corn (frozen)

Serving Size:1/2 metric cup (82g)

Food Name:Potato

Serving Size:330g

Food Name:Peas

Serving Size:1/2 metric cup (67g)

Food Name:Peanut butter

Serving Size:2 tablespoon (16g each)

 

MEAL 5 STATS

Macronutrient:Amount:

Proteins55 grams

Carbohydrates89 grams

Fats24 grams

Total Calories783 calories

TOTAL CUMULATIVE STATS

 

Macronutrient:Amount:

Proteins276 grams

Carbohydrates453 grams

Fats93 grams

Total Calories3744 calories