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get rid of the tidh

8 week challenge

(belly)

NUTRITION

MEAL PLANNING

DO NOT OVERCOMPLICATE NUTRITION

Staying within your calorie target is KEY
You can vary your diet, include foods you enjoy as long as you satisfy 2 key components:
1. CALORIES
2. PROTEIN
The 3rd thing you need to consider is FIBRE
Fibre is what makes a diet healthy (aim for 20 - 30g)

Breakfast examples

Dinner examples

Example meal plans

Vegetarian Recipe Pack

Essentials:

Eating the correct portion sizes will be key.
make sure you weigh foods out and log correctly.
cooking in 1 calorie spray oil will save
you a lot of calories.

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80-90% of your diet should come from whole foods

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BREAKFAST OPTIONS:

1 - PROTEIN SMOOTHIE
1.5 scoops whey protein
300ml almond milk
1 medium banana
50g raspberries
50g blue berries
Use a blender to make a smoothie
327 kcals - 34g Protein

2 - EGG + TOAST
1 slice wholemeal toast
10g butter
1 tbsp ketchup
1 whole egg
3 egg whites
If cooking in oil or butter make sure you log it (extra calories)
298 kcals - 21g Protein

3 - PROTEIN OATS
1 scoop whey protein
200ml semi-skimmed milk
1 sachet golden syrup oats
50g blueberries
Heat milk up for a hot porridge meal
380 kcals - 31g Protein

LUNCH OPTIONS:

1 - Chicken Wrap
1 chicken breast
1 wholemeal wrap
150g salad
20g peri-peri sauce
Change chicken for fish or veggie alternatives like cod / quorn / paneer
389 kcals - 41g Protein

2 - Veggie Sausages
4 Linda McCartney veg sausages
175g baked beans
150g mixed vegetables
You could change veg sausages for chicken or pork sausages
449 kcals - 37g Protein

3 - Tuna Sandwich
1 Tuna can (145g)
2 slices wholemeal bread
150g mixed salad
1 tbsp light mayo
Change Tuna for chicken or veggie alternatives like quorn / paneer
391 kcals - 44g Protein

dinner OPTIONS:

1 - Salmon
1 Salmon Fillet
1 medium sweet potato
200g mixed vegetables
1 tbsp olive oil
You could change the salmon fillet
for chicken or veggie subs
629 kcals - 31g Protein

2 - Chicken Fajitas
1.5 chicken breast
1 tortilla wrap
200g mixed peppers
150g McCain oven chips
20g peri-peri sauce
You could change the sauce
671 kcals - 59g Protein

3 - Roti + Sabji / Dhaal
2 Rotis
1 bowl sabji or Dhaal (approx 200g)
200g fage 0% yoghurt
150g mixed salad
Log any oils or butters used
578 kcals - 34g Protein

SNACK OPTIONS:

Option 1
150g 0% fage yoghurt
1 tsp honey
50g blueberries
120g grapes
Grapes are separate
245 kcals - 17g Protein

Option 2
1 cup of tea
Freddo chocolate bar
1 protein yoghurt pot
1 small orange
Tea includes 1 sugar + dash of milk
274 kcals - 18g Protein

Option 3
1 protein pudding
1 medium apple
Arla protein pudding is banging!
252 kcals - 21g Protein

SUPPLEMENTS:

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You do not need lots of supplements to make progress.

to start with you will only need to get some protein powder to help you achieve your daily target.

Here are a few recommendations:

Whey Protein Powder - (like milkshake)
Vegan protein powder
CLEAR WHEY ISOLATE - (like squash)

CREatine monohydrate - (for strength)

Complete gut - (gut health)

FYBOGEL - (INCREASE FIBRE)

sleepee - (improve sleep quality)

INDIAN FOOD:

Everyone makes their indian food differently.

pay attention to oils and butters used.

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DOWNLOAD
INDIAN FOOD
RECIPE PACK

EXAMPLE MEAL PLANS

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vegetarian recipe pack

click to
download -->

Breakfast

Lunch

Dinner

Snacks

Supplements

Indian Food

Example meal plans

Vegetarian

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