7 DAY

FAT LOSS
MEAL PLAN

A Personal Trainer’s Guide to Eating

Great Tasting Healthy Foods
Medical Disclaimer
Always consult your medical practitioner, registered dietician or nutritionist before
making any significant changes to your diet – particularly if you are an adolescent,
pregnant, breastfeeding or have / develop a medical condition.

Whilst our meal plans can help most people lose weight as part of a calorie
controlled diet and active lifestyle, they have not been specifically designed for you
and individual results will vary.

Where calorie and macronutrient information is provided, it is calculated using common

databases. Exact values will vary, however, and so the values will only be approximations
for your finished dish.

© Copyright 2018 Blue Phoenix Health & Fitness and

it’s licensors

All rights reserved.

No part of this book may be reproduced, stored in a
retrieval system or transmitted in any form or means
whatsoever without the prior consent and written
permission of the copyright holder(s).
Below I have included the key principles that work for nutrition for health and fat loss. If
anything you read, see or hear deviates from any of the six principles below, chances are
you can dismiss it immediately as a short term fad diet. This is a way of eating that will
enable you to achieve both fast and permanent results in a way that is 100% sustainable.
You see this change has to be permanent so it has to be both straightforward and above
all enjoyable. The good news is that my meal plan will show you how quick, easy and tasty
eating this way is.

Follow these principles

and you will get results...
n (calorie deficit)
1. Eating fewer calories than you bur
ause they are rich in
2. Eat more vegetables and fruits bec
amins and minerals)
antioxidants and micro-nutrients (vit
maintenance
3. Eat plenty of protein for repair and
full (protein satisfies
of lean tissue, and to keep you feeling
cronutrient)
the appetite more than any other ma
fish, nuts, avocados,
4. Eat enough healthy fats from oily
are an essential part
coconut and olive oils (healthy fats
of a balanced diet)
detoxify the body,
5. Drink plenty of water to naturally
d so it can function
keeping the brain and body hydrate
nt towards this
properly (green and herbal teas cou
water intake)
al sweeteners
6. Limit processed foods and artifici
and preservatives
nce the benefits that
Now go and learn, cook, and experie
my meal plan has to offer – enjoy!

email gold.cobra@live.com phone 0400644846 INTRODUCTION 3

How to use
this Meal Plan
On each recipe page there is a black box which tells you the total number of servings the
recipe makes. This information will help you to portion your meal correctly according to the
meal plan instruction.

Example: Day Two - Meal 3, Chicken and Vegetable Soup.

If you are following the 1400 calorie meal plan you will need to divide the
finished soup into four portions and consume one quarter for Meal 3, as its
total yield is 4 servings and you’ll be consuming 1 serving. If you are following
the 2200 calorie meal plan you will be consuming half of the total yield (or 2
servings).

Some of the recipes in this meal plan require whey protein. If you are lactose intolerant
you may need to look at an ultra low lactose variety or even a different protein
altogether; something like a pea or rice protein. As with all supplements I recommend
you choose a good quality whey protein. The highest quality are low temperature cross-flow
and micro-filtrated whey proteins.

ALLERGIES
Please be aware of any foods which feature within this book that you may be allergic /
intolerant to. It may be possible to substitute some ingredients. e.g. if you have a peanut
allergy then replace peanut butter with almond or cashew butter. This can be purchased in
health stores and some major supermarkets.

email gold.cobra@live.com phone 0400644846 INTRODUCTION 10

About the
Shopping List
On the next few pages are the shopping lists...

On first glance the shopping list may look rather long. However, as you scan down the list
you’ll probably notice you already have a good number of the items in your kitchen,
especially in the Dry Goods and Spices and Seasonings sections.

Many of the items on the shopping list will also last you a good few weeks or even months,
so if you decide to follow the plan for more than one week then you won’t need to purchase
all of the ingredients a second time.

email gold.cobra@live.com phone 0400644846 INTRODUCTION 11

Shopping List
1400 Calories
fruit and veg 30g mushrooms (any variety)
8 unwaxed lemons 13 spring onions
2 limes 100g fresh coconut
1 medium sized kiwi fruit 3 large sweet potatoes
140g blueberries (fresh or frozen) 1 small pack fresh parsley
20g raspberries (fresh or frozen) 2 large packs fresh coriander
350g mixed berries (fresh or frozen) 1 yellow capsicum
70g frozen mixed berries 3 red capsicums
25g dark cherries (fresh or frozen) 2 green capsicums
4 medium sized bananas 1 capsicum (any colour)
1 large orange 1 small pack radish
300g chopped frozen vegetables (broccoli, 240g baby leaf spinach
carrots, sweetcorn, beans, etc) 1 small bag peas (fresh or frozen)
42 cherry tomatoes 40g curly kale
1 small salad tomato
1 vine tomato dairy / dairy alternatives
½ a large red cabbage 10g low fat cheddar cheese or dairy free
½ a large white cabbage semi hard cheese*
8 medium sized white onions 40g low fat ricotta cheese or dairy free soft
3 small red onions white cheese*
100g beansprouts fish
13 green chilli peppers 80g smoked salmon
1 red chilli pepper 170g fresh salmon fillet
1-2 mild chilli peppers (any colour) 400g raw peeled tiger prawns or white fish
40g tenderstem broccoli 1kg white fish fillets
1 large sized broccoli head
30g baby sweetcorn meat and poultry
1 medium sized cauliflower head 450g extra lean pork mince
4 medium carrots 500g extra lean beef mince
3 small carrots 2 rashers unsmoked back bacon
90g mixed salad leaves 40g unprocessed lean ham
4 large sticks celery 2.35kg chicken breast
1 medium avocado 150g fresh turkey breast
3 large garlic bulbs 400g peeled tiger prawns or white fish
70g fresh ginger 1kg white fish fillets, cut into chunks
2 medium sized mushrooms

* found in health stores and some major supermarkets

Shopping List
1400 Calories
spices / seasonings 20g pitted dates
1 pot Himalayan pink salt* 1 small pack unsweetened coconut flakes
1 packet cumin seeds 50g low fat mayonnaise
1 pot paprika 1 tube tomato purée
1 packet dried oregano 1 packet organic chicken stock cubes**
1 pot sea salt flakes 1 small pot acacia honey
1 pot black pepper 75g peanut butter (no added sugar)
1 pot ground cumin 1 small pack rough oatmeal oatcakes**
1 pot cayenne pepper 1 sachet sugar free strawberry or raspberry
1 packet curry powder jelly
1 pot garam masala 1 small pot stevia
1 pot ground turmeric 1 pot baking soda
1 packet dried thyme 1 small bottle vanilla extract
1 pot Thai 7 spice seasoning 115g coconut flour*
1 pot cinnamon 40g dairy free dark chocolate (minimum
1 pot coriander powder 70% cocoa)
2 black cloves (optional) 39 medium eggs
210g porridge oats***
nuts and seeds 1 bottle olive oil
1 small bag whole almonds 1 small jar coconut oil*
1 small bag brazil nuts 1 bottle fish sauce
1 small bag cashew nuts 1 bottle light soy sauce (or use tamari)
1 small bag ground almonds 1 small pack rice noodles
50g flaxseed 1 small tub (150g) vanilla or strawberry
flavoured whey protein*
dry goods 1 small tub (150g) chocolate flavoured
3 x 400g tin chopped tomatoes whey protein*
1 x 400g plum tomatoes 1 pack of green tea
1 x 400g tin kidney beans
1 x 100g tinned mixed beans dips / antipasti
1 x 100ml tin coconut milk 1 small pot artichoke antipasti
60g pack brown basmati rice 1 small pot sun-dried tomatoes
30g organic raisins 120g low fat humous

* found in health stores and some major supermarkets

** gluten-free versions available online or in health stores
***use low-gluten if preferred
Shopping List
1800 Calories
fruit and veg 30g mushrooms (any variety)
8 unwaxed lemons 13 spring onions
2 limes 100g fresh coconut
1 medium sized kiwi fruit 3 large sweet potatoes
160g blueberries (fresh or frozen) 1 small pack fresh parsley
20g raspberries (fresh or frozen) 2 large packs fresh coriander
380g mixed berries (fresh or frozen) 1 yellow capsicum
70g frozen mixed berries 3 red capsicums
30g dark cherries (fresh or frozen) 2 green capsicums
4 medium sized bananas 1 capsicum (any colour)
1 large orange 1 small pack radish
300g chopped frozen vegetables (broccoli, 270g baby leaf spinach
carrots, sweetcorn, beans, etc) 1 small bag peas (fresh or frozen)
47 cherry tomatoes 50g curly kale
1 small salad tomato
1 vine tomato dairy / dairy alternatives
½ a large red cabbage 10g low fat cheddar cheese or dairy free
½ a large white cabbage semi hard cheese*
8 medium sized white onions 40g low fat ricotta cheese or
3 small red onions dairy free soft white cheese*
100g beansprouts fish
13 green chilli peppers 100g smoked salmon
1 red chilli pepper 180g fresh salmon fillet
1-2 mild chilli peppers (any colour) 400g raw peeled tiger prawns or white fish
60g tenderstem broccoli 1kg white fish fillets
1 large sized broccoli head
50g baby sweetcorn meat and poultry
1 medium sized cauliflower head 450g extra lean pork mince
4 medium carrots 500g extra lean beef mince
3 small carrots 2 rashers unsmoked back bacon
110g mixed salad leaves 40g unprocessed lean ham
4 large sticks celery 2.55kg chicken breast
1 large avocado 150g fresh turkey breast
3 large garlic bulbs 400g peeled tiger prawns or white fish
70g fresh ginger 1kg white fish fillets, cut into chunks
2 medium sized mushrooms

* found in health stores and some major supermarkets

Shopping List
1800 Calories
spices / seasonings 20g pitted dates
1 pot Himalayan pink salt* 1 small pack unsweetened coconut flakes
1 packet cumin seeds 50g low fat mayonnaise
1 pot paprika 1 tube tomato purée
1 packet dried oregano 1 packet organic chicken stock cubes**
1 pot sea salt flakes 1 small pot acacia honey
1 pot black pepper 80g peanut butter (no added sugar)
1 pot ground cumin 1 small pack rough oatmeal oatcakes**
1 pot cayenne pepper 1 sachet sugar free strawberry or raspberry
1 packet curry powder jelly
1 pot garam masala 1 small pot stevia
1 pot ground turmeric 1 pot baking soda
1 packet dried thyme 1 small bottle vanilla extract
1 pot Thai 7 spice seasoning 115g coconut flour*
1 pot cinnamon 50g dairy free dark chocolate (minimum
1 pot coriander powder 70% cocoa)
2 black cloves (optional) 39 medium eggs
215g porridge oats***
nuts and seeds 1 bottle olive oil
1 small bag whole almonds 1 small jar coconut oil*
1 small bag brazil nuts 1 bottle fish sauce
1 small bag cashew nuts 1 bottle light soy sauce (or use tamari)
1 small bag ground almonds 1 small pack rice noodles
50g flaxseed 1 small tub (150g) vanilla or strawberry
flavoured whey protein*
dry goods 1 small tub (150g) chocolate flavoured
3 x 400g tin chopped tomatoes whey protein*
1 x 400g plum tomatoes 1 pack of green tea
1 x 400g tin kidney beans
1 x 100g tinned mixed beans dips / antipasti
1 x 100ml tin coconut milk 1 small pot artichoke antipasti
80g pack brown basmati rice 1 small pot sun-dried tomatoes
30g organic raisins 160g low fat humous

* found in health stores and some major supermarkets

** gluten-free versions available online or in health stores
***use low-gluten if preferred
Shopping List
2200 Calories
fruit and veg 30g mushrooms (any variety)
8 unwaxed lemons 13 spring onions
2 limes 100g fresh coconut
1 medium sized kiwi fruit 3 large sweet potatoes
200g blueberries (fresh or frozen) 1 small pack fresh parsley
30g raspberries (fresh or frozen) 2 large packs fresh coriander
400g mixed berries (fresh or frozen) 1 yellow capsicum
70g frozen mixed berries 3 red capsicums
40g dark cherries (fresh or frozen) 2 green capsicums
4 medium sized bananas 1 capsicum (any colour)
1 large orange 1 small pack radish
300g chopped frozen vegetables (broccoli, 300g baby leaf spinach
carrots, sweetcorn, beans, etc) 1 small bag peas (fresh or frozen)
57 cherry tomatoes 60g curly kale
1 small salad tomato
1 vine tomato dairy / dairy alternatives
½ a large red cabbage 10g low fat cheddar cheese or dairy free
½ a large white cabbage semi hard cheese*
8 medium sized white onions 40g low fat ricotta cheese or
3 small red onions dairy free soft white cheese*
100g beansprouts
fish
13 green chilli peppers
120g smoked salmon
1 red chilli pepper
200g fresh salmon fillet
1-2 mild chilli peppers (any colour)
400g raw peeled tiger prawns or white fish
60g tenderstem broccoli
1kg white fish fillets
1 large sized broccoli head
50g baby sweetcorn meat and poultry
1 medium sized cauliflower head 450g extra lean pork mince
4 medium carrots 500g extra lean beef mince
3 small carrots 2 rashers unsmoked back bacon
120g mixed salad leaves 40g unprocessed lean ham
5 large sticks celery 2.7kg chicken breast
1 large avocado 175g fresh turkey breast
3 large garlic bulbs 400g peeled tiger prawns or white fish
70g fresh ginger 1kg white fish fillets, cut into chunks
2 medium sized mushrooms

* found in health stores and some major supermarkets

Shopping List
2200 Calories
spices / seasonings 20g pitted dates
1 pot Himalayan pink salt* 1 small pack unsweetened coconut flakes
1 packet cumin seeds 50g low fat mayonnaise
1 pot paprika 1 tube tomato purée
1 packet dried oregano 1 packet organic chicken stock cubes**
1 pot sea salt flakes 1 small pot acacia honey
1 pot black pepper 90g peanut butter (no added sugar)
1 pot ground cumin 1 small pack rough oatmeal oatcakes**
1 pot cayenne pepper 1 sachet sugar free strawberry or raspberry
1 packet curry powder jelly
1 pot garam masala 1 small pot stevia
1 pot ground turmeric 1 pot baking soda
1 packet dried thyme 1 small bottle vanilla extract
1 pot Thai 7 spice seasoning 115g coconut flour*
1 pot cinnamon 50g dairy free dark chocolate (minimum
1 pot coriander powder 70% cocoa)
2 black cloves (optional) 39 medium eggs
225g porridge oats***
nuts and seeds 1 bottle olive oil
1 small bag whole almonds 1 small jar coconut oil*
1 small bag brazil nuts 1 bottle fish sauce
1 small bag cashew nuts 1 bottle light soy sauce (or use tamari)
1 small bag ground almonds 1 small pack rice noodles
50g flaxseed 1 small tub (150g) vanilla or strawberry
flavoured whey protein*
dry goods 1 small tub (150g) chocolate flavoured
3 x 400g tin chopped tomatoes whey protein*
1 x 400g plum tomatoes 1 pack of green tea
1 x 400g tin kidney beans
1 x 100g tinned mixed beans dips / antipasti
1 x 100ml tin coconut milk 1 small pot artichoke antipasti
100g pack brown basmati rice 1 small pot sun-dried tomatoes
30g organic raisins 200g low fat humous

* found in health stores and some major supermarkets

** gluten-free versions available online or in health stores
***use low-gluten if preferred
Day One
DAILY CALORIE ALLOWANCE
1400 calories 1800 calories 2200 calories
Meal 1 (Breakfast)
Tasty Veg Pizza (recipe on
p.1 2 slices 4 slices 6 slices
1 Cup of Green Tea or Hot
Water with the Juice of
1 Lemon

Meal 2 (Snack)
Protein Heaven Bar (recipe
on p.2) 1 bar 1 bar 1 bar
1 Cup of Green Tea

Meal 3 (Lunch)
Smoked Salmon 80g 100g 120g
Homemade slaw (recipe
on p.3) 1 portion 1 portion 1 portion
Cherry Tomatoes, halved 5 tomatoes 5 tomatoes 8 tomatoes
Avocado, sliced 30g 30g 30g
1 Cup of Green Tea

Meal 4 (Snack)
Medium Sized Kiwi Fruit 1 kiwi 1 kiwi 1 kiwi
Whole Almonds 10 almonds 10 almonds 10 almonds

Meal 5 (Dinner)
Mediterranean Chicken 1.5 servings 2 servings 2 servings
(recipe on p.4)
Baked Sweet Potato With Skin 100g (raw weight) 100g (raw weight) 125g (raw weight)
Boiled or Steamed Broccoli 75g 80g 80g

Meal 6 (Snack)
Blueberries 50g 50g 70g

1487 calories 1866 calories 2185 calories

102g carbs 119g carbs 141g carbs
64g fat 82g fat 97g fat
124g protein 163g protein 187g protein
Day Two
DAILY CALORIE ALLOWANCE
1400 calories 1800 calories 2200 calories
Meal 1 (Breakfast)
Whole Porridge Oats 30g 40g 50g
cooked in saucepan with water
and Flavoured Protein Powder 25g 25g 30g
and Ground Cinnamon 0.5 tsp 0.5 tsp 0.5 tsp
1 cup of Green Tea or Hot
Water with the Juice of 1 Lemon

Meal 2 (Snack)
Chicken Meatballs (recipe
on p.5) 3 meatballs 4 meatballs 5 meatballs
1 cup of Green Tea

Meal 3 (Lunch)
Chicken & Vegetable Soup 1 serving 1.5 servings 2 servings
(recipe on p.6)
1 cup of Green Tea

Meal 4 (Snack)
Raspberries (fresh or frozen) 20g 20g 30g
Brazil Nuts 2 nuts 6 nuts 9 nuts

Meal 5 (Dinner)
Chilli Con Carne 1.5 servings 1.5 servings 1.5 servings
Cauliflower and 60g 60g 70g
Brown Basmati Rice 25g (raw weight) 35g (raw weight) 45g (raw weight)
(Meal 5 recipe on p.7)

Meal 6 (Snack)
Low Fat Humous 20g 20g 25g
Carrot, peeled and cut
into sticks 50g 50g 60g

1331 calories 1710 calories 2110 calories

95g carbs 119g carbs 148g carbs
43g fat 60g fat 78g fat
140g protein 170g protein 205g protein
Day Three
DAILY CALORIE ALLOWANCE
1400 calories 1800 calories 2200 calories
Meal 1 (Breakfast)
Five Veg Omelette 1 serving 1 serving 1 serving
(recipe on p.8)
1 cup of Green Tea or Hot
Water with the Juice of 1 Lemon
Meal 2 (Snack)
Protein Heaven Bar (recipe
on p.2) 1 bar 1 bar 2 bars
1 cup of Green Tea
Meal 3 (Lunch)
Grilled Salmon Fillet 170g 180g 200g
Seasoned with Salt and Pepper,
served with 1 wedge Lemon
Mixed Salad Leaves 40g 50g 50g
Cherry Tomatoes, halved 5 tomatoes 7 tomatoes 10 tomatoes
Yellow Capsicum, sliced 30g 30g 50g
Radish, chopped finely 15g 20g 30g
Spring Onion, chopped finely 1 onion 1 onion 1 onion
Olive Oil (add to salad) 1 tsp 1 tsp 1 tsp
Avocado, sliced 30g 30g 30g
Artichoke Antipasti 25g 30g 35g
Meal 4 (Snack)
Blueberries (fresh or frozen) 50g 60g 70g
Almonds 6 almonds 7 almonds 8 almonds
Meal 5 (Dinner)
Chicken Curry (recipe on p.9) 1 serving 1.5 servings 1.5 servings
served with Cauliflower 70g 70g 70g
Brown Basmati Rice (recipe
on p.7) 35g (raw weight) 45g (raw weight) 55g (raw weight)
Meal 6 (Snack)
Large Celery Stick, sliced 2 sticks 2 sticks 3 sticks
Low Fat Humous 60g 80g 100g

1427 calories 1737 calories 2096 calories

96g carbs 122 carbs 148g carbs
59g fat 69g fat 88g fat
128g protein 157g protein 178g protein
Day Four
DAILY CALORIE ALLOWANCE
1400 calories 1800 calories 2200 calories
Meal 1 (Breakfast)
Oaty Berry Shake 1 serving 1 serving 1 serving
(recipe on p.10)
1 cup of Green Tea or Hot
Water with the Juice of 1 Lemon

Meal 2 (Snack)
Amazing Strawberry Jelly 1 serving 1 serving 2 servings
(recipe on p.11)
1 cup of Green Tea

Meal 3 (Lunch)
Grilled Chicken Breast, 160g (raw weight) 180g (raw weight) 200g (raw weight)
Seasoned with Salt and Pepper
Unsmoked Back Bacon, grilled 2 rashers 3 rashers 3 rashers
Avocado, sliced or mashed 50g 75g 100g
Vine Tomato, sliced 0.5 tomato 0.5 tomato 1 tomato
1 cup of Green Tea

Meal 4 (Snack)
Berry Sandwich Bars (recipe
on p.12) 1 bar 1 bar 2 bars

Meal 5 (Dinner)
Thai Pork Burgers with 1 burger 2 burgers 2 burgers
Sweet Potato Mash 1 serving 1.5 servings 2 servings
Baby Leaf Spinach 30g (raw weight) 50g (raw weight) 70g (raw weight)
Cherry Tomatoes, halved 5 tomatoes 8 tomatoes 10 tomatoes
(Meal 5 recipe on p.13)

Meal 6 (Snack)
Dark Chocolate (70% cocoa) 20g 30g 30g
Organic Peanut Butter 10g 10g 15g
Mixed Berries (fresh or frozen) 50g 70g 90g

1326 calories 1744 calories 2179 calories

81g carbs 110g carbs 143g carbs
52g fat 72g fat 87g fat
131g protein 164g protein 206g protein
Day Five
DAILY CALORIE ALLOWANCE
1400 calories 1800 calories 2200 calories
Meal 1 (Breakfast)
Scrambled Eggs 2 eggs (med. size) 2 eggs (med. size) 2 eggs (med. size)
Unprocessed Lean Ham and 40g 40g 50g
Cherry Tomatoes, halved 8 tomatoes 8 tomatoes 10 tomatoes
(Meal 1 recipe on p.14)
1 cup of Green Tea or Hot
Water with the Juice of 1 Lemon

Meal 2 (Snack)
Almonds 12 almonds 12 almonds 12 almonds
Mixed Berries (fresh or frozen) 50g 60g 70g
1 cup of Green Tea

Meal 3 (Lunch)
Quick Protein Soup (recipe
on p.15) 1 serving 1 serving 1.5 servings
Peas (fresh or frozen) 30g 40g 50g
1 Cup of Green Tea

Meal 4 (Snack)
Orange, Ginger & Carrot
Smoothie 1 serving 1 serving 2 servings
(recipe on p.16)

Meal 5 (Dinner)
Quick Fish Stew (recipe on p.17) 1 serving 2 servings 2 servings
Boiled or Steamed Curly Kale 40g 50g 60g
Boiled or Steamed Broccoli
Florets 30g 40g 50g

Meal 6 (Snack)
Berry Sandwich Bars (recipe
on p.12) 1 bar 2 bars 2 bars

1354 calories 1802 calories 2162 calories

78g carbs 97g carbs 134 carbs
54g fat 70g fat 82g fat
139g protein 196g protein 222g protein
Day Six
DAILY CALORIE ALLOWANCE
1400 calories 1800 calories 2200 calories
Meal 1 (Breakfast)
Protein Pancakes 2 servings 2 servings 3 servings
(recipe on p.18)
Blueberries 40g 50g 60g
Acacia Honey 10g 15g 20g
One cup of Green Tea or Hot
Water with the Juice of 1 Lemon

Meal 2 (Snack)
Amazing Strawberry Jelly 1 serving 1 serving 1 serving
(recipe on p.11)
1 cup of Green Tea

Meal 3 (Lunch)
Grilled Turkey Breast 150g 150g 175g
Mixed Salad Leaves 50g 60g 70g
Sun Dried Tomatoes, Oil
Drained 6 tomatoes 8 tomatoes 10 tomatoes
Avocado 30g 30g 30g
Red Capsicum, Sliced 50g 60g 70g
Homemade Slaw (recipe on p.3) 1 portion 1 portion 1 portion
1 cup of Green Tea

Meal 4 (Snack)
Organic Peanut Butter 15g 20g 25g
Rough Oatmeal Oatcakes 1 oatcake 2 oatcakes 3 oatcakes

Meal 5 (Dinner)
Easy Oven Chicken (recipe on
p.19) 1 serving 2 servings 2 servings
served with Broccoli Florets,
boiled 50g 60g 60g
Sweet Potato With Skin, baked 60g (raw weight) 80g (raw weight) 100g (raw weight)

Meal 6 (Snack)
Brazil Nuts 5 nuts 6 nuts 7 nuts

1447 calories 1830 calories 2229 calories

94g carbs 118 carbs 150g carbs
55g fat 66g fat 85g fat
144g protein 191g protein 216g protein
Day Seven
DAILY CALORIE ALLOWANCE
1400 calories 1800 calories 2200 calories
Meal 1 (Breakfast)
Boiled Eggs 3 eggs (med. size) 3 eggs (med. size) 3 eggs (med. size)
Baby Leaf Spinach, steamed 40g 60g 70g
Plain Cashew Nuts 10g 15g 20g
1 cup of Green Tea or Hot
Water with the Juice of 1 Lemon

Meal 2 (Snack)
Berry Sandwich Bars (recipe
on p.12) 1 bar 1 bar 2 bars
1 cup of Green Tea

Meal 3 (Lunch)
Spinach & Cheese Pizza 3 slices 5 slices 5 slices
(recipe on p.20)
Tenderstem Broccoli, boiled 40g 60g 60g
Baby Sweetcorn, boiled 30g 50g 50g
1 cup of Green Tea

Meal 4 (Snack)
Grilled Chicken Breast, sliced 100g (raw weight) 150g (raw weight) 180g (raw weight)
Seasoned with Salt and Pepper

Meal 5 (Dinner)
Quick and Tasty Stir fry 1 serving 1 serving 1.5 servings
(recipe on p.21)
Rice Noodles 45g 45g 45g

Meal 6 (Snack)
Dark Cherries (fresh or frozen) 25g 30g 40g
Almonds 4 almonds 7 almonds 7 almonds
Amazing Strawberry Jelly 1 serving 1 serving 2 servings
(recipe on p.11)

1353 calories 1723 calories 2145 calories

94g carbs 112 carbs 132g carbs
53g fat 71g fat 89g fat
125g protein 159g protein 204g protein
Tasty veg pizza

small amount of coconut oil to grease dish

4 eggs MAKES 6 SLICES
3 egg whites
Himalayan pink salt to season NOTE:
40g gluten free porridge oats This recipe tastes great
7 cherry tomatoes, halved either warm from the
60g baby leaf spinach, finely chopped oven or straight from the
1 green chilli pepper, finely chopped fridge.
½ a large green capsicum, finely chopped
1 tsp paprika A great portable snack.
½ tsp dried oregano
Store any leftovers in the
Preheat oven to 150˚C. fridge for up to 3 days.

Lightly grease a large round ovenproof dish

with coconut oil.
Whisk the eggs and egg whites in a jug. Season well.
Add the oats, vegetables, dried spices and herbs. Stir well.
Pour into the dish and cook for around 12-15 minutes,
until centre of mixture is cooked.

1
Protein
heaven bar
3 medium sized bananas (approx 220g)
MAKES 9 BARS
50g peanut butter (no added sugar)
2 medium eggs
NOTE:
1 egg white
Once cooled, these can
40g gluten free porridge oats
be stored in an airtight
20g ground almonds
container for up to 3 days.
30g flaxseeds, whole or ground
50g chocolate flavoured whey or rice
protein powder
30g organic raisins
20g dairy free dark chocolate (70% cocoa), chopped finely

Pre-heat oven to 190˚C.

Line a baking tray with parchment paper.
In a large bowl, mash the bananas. Add all of the other ingredients and
mix thoroughly. Pour the mixture onto the tray and flatten with a spoon.
Bake in the oven for 15 minutes. Allow to cool on a rack, then chop into
9 pieces.

2
Homemade slaw

½ a large red cabbage, sliced finely

½ a large white cabbage, sliced finely MAKES 6 PORTIONS
1 medium white onion, sliced finely
1-2 mild chilli peppers NOTE:
50g low fat mayonnaise This can be kept in the
2 medium carrots, peeled and grated fridge for up to 4 days.
juice of 1 lemon
salt and pepper to season

In a large bowl, mix all the ingredients thoroughly.

Season to your liking.

3
Mediterranean
chicken
1 tsp coconut oil
MAKES 2 SERVINGS
325g chicken breast, diced
Himalayan pink salt to taste
NOTE:
1 tsp paprika
Once cooled, this can be
½ tsp cayenne pepper
kept in the fridge for up
2 small red onions
to 4 days or frozen on the
1 clove garlic, finely chopped
same day.
15g tomato purée

Heat the oil in a pan over a medium heat.

Add the chicken and cook for five minutes, stirring regularly.
Add the salt, spices and stir.
Add the onion, garlic and tomato purée.
Stir well and simmer for 15-20 minutes until the chicken is cooked through.

4
Chicken meatballs

350g chicken breast, diced

1 carrot, grated MAKES 20 MEATBALLS
2 garlic cloves
100g fresh coconut, grated NOTE:
1 egg These are also ideal as a
2 tsps curry powder portable snack or post
½ tsp salt workout protein fix.
handful fresh parsley or coriander
10g coconut oil These can be stored in the
fridge for up to 4 days.
Put everything except for the coconut oil into
a food processor and whizz into a smooth paste.
Using your hands, form 20 meatballs.
In a large pan, melt the coconut oil over a high heat. When the oil is hot, put the
meatballs in the pan and cook for 2 minutes. Roll each meatball over and cook
for a further 5 minutes.
Reduce to a medium heat, cover the pan and cook for a further 6-8 minutes.

5
Chicken &
vegetable soup
1 tsp coconut oil
MAKES 2 SERVINGS
1 small sized white onion, finely chopped
2 small sized carrots, sliced
NOTE:
2 large sticks celery, finely chopped
Once cooled, this can be
400g chicken breast, diced
kept in the fridge for up
1 garlic clove, crushed
to 4 days or frozen on the
½ tsp paprika
same day.
½ tsp ground cumin
½ tsp Himalayan pink salt Simply double or triple the
½ tsp dried thyme quantities of everything
200g tinned chopped tomatoes if you are batch cooking.
1 small salad tomato, diced
10g tomato puree
½ pint chicken stock (made with 1 stock
cube)
½ red capsicum, sliced
100g tinned mixed beans, drained

Heat the oil in a large pan. Add the onion

and cook gently until softened.
Add the carrot and celery and cook for
5 minutes, stirring regularly.
Add the chicken, garlic, spices, salt and thyme.
Cook stirring for 10 minutes.
Add the tomatoes, purée, stock and red pepper.
Bring to a simmer and cook uncovered for 50
minutes.
Add the mixed beans and cook for a further
5 minutes.
6
Chilli con carne
& cauliflower rice
10g coconut oil
MAKES 3 SERVINGS OF
2 medium onions, peeled and chopped finely
CHILLI CON CARNE (not
500g extra lean beef mince
including cauliflower rice)
salt and pepper to season
½ a capsicum, any colour, chopped roughly
NOTE:
3 garlic cloves, chopped finely
Once cooled, this can be
4 green chilli peppers (optional)
kept in the fridge for up
1 tin (400g) tomatoes
to 4 days or frozen on the
20g of tomato purée
same day.
1 tsp cayenne pepper
1 tin (400g) kidney beans, drained
For the Cauliflower Rice:
brown basmati rice*
cauliflower, *finely chopped

Heat the oil in a large pan over a medium

heat and add the onion. Gently cook for 1-2
minutes until soft. Add the mince and brown
all over.
Season well. Add the capsicum and cook for
several minutes until soft. Add the garlic cloves
and chilli peppers (if using) and cook for 1 minute. Add the tinned tomatoes,
purée and cayenne pepper. Simmer gently for 15-20 minutes. Add the kidney
beans and continue to cook for 10 minutes.
CAULIFLOWER RICE: Add the rice to a pan of cold salted water and bring to
the boil. Simmer gently until cooked (20-25 minutes), then add the cauliflower.
Cook for 2 minutes then drain and serve.

*refer to meal plan for quantity

7
Five veg omelette

3 eggs plus 1 egg white, beaten

10g coconut oil MAKES 2 SERVINGS
2 medium sized mushrooms, sliced
3 medium sized broccoli florets, finely NOTE:
chopped Any leftovers can be kept
¼ of a capsicum, finely chopped in the fridge for up to
2 spring onions, finely chopped 3 days.
Himalayan sea salt to season
Also makes a great
handful baby leaf spinach, roughly chopped
portable snack.
10g low fat cheddar cheese (or use dairy free
semi hard cheese), grated

Break the eggs and whites into a jug and beat

with a fork and season well.
Melt half of the oil in a non-stick frying pan
over a medium heat and add all of the
chopped vegetables except for the spinach.
Sauté for 5 minutes, until softened.
Remove from heat and set aside.
Remove any bits from the pan. Melt the
remaining oil. Pour the eggs into the pan.
Cook gently for around 3-4 minutes until the edges of the mixture start to crisp.
When the centre of the omelette starts to firm up, add the spinach over the
entire omelette. Then carefully add the other vegetables on top of the spinach,
so that it wilts. Cook for around 1-2 minutes.
Add the cheese. Using a wooden slice fold the omelette in half. Remove the
omelette from the pan and serve.

8
Chicken curry

1 tbsp cumin seeds

1 tbsp coconut oil MAKES 4 SERVINGS
4 medium sized onions, peeled and diced
5 -10 garlic cloves, peeled and chopped finely NOTE:
1 - 2 inch piece fresh ginger, chopped finely This can be stored in the
5 green chilis, chopped finely fridge for up to 4 days or
600g chicken breast, diced frozen on the same day.
1 tbsp ground turmeric
1 tbsp garam masala
¾ tsp coriander powder
1 tsp cumin powder
2 black cloves (optional)
1 tsp ground black pepper
1 tsp sea salt
1 tin (400g) plum tomatoes
50ml fresh cold water
30g fresh coriander to garnish (optional)

In a large pan, roast the cumin seeds gently

for 30 seconds. Add the oil, and when melted
add the onions.
Cook on a medium heat until the onions are
softened.
Stir in the garlic, ginger and chilis. Cook for 1 minute.
Add the chicken and cook for 2 minutes. Then add the spices and salt.
Stir well, coating the meat in the spices. Add the tin of tomatoes and the water
and simmer for 40 minutes. Check regularly and add more water if the mixture
seems too dry.
Remove the cloves before serving. Garnish with coriander.

9
Oaty berry shake

35g vanilla or strawberry flavoured

whey or rice protein powder MAKES 1 SERVING
70g frozen mixed berries
15g gluten free porridge oats NOTE:
cold fresh water Consume immediately.

Put the protein powder, berries and oats into

a blender.
Add a small amount of cold fresh water.
Blend together, adding more water until you
have the desired consistency.

10
Amazing
strawberry jelly
1 sachet/pack sugar free strawberry
MAKES 3 SERVINGS
or raspberry jelly
½ pint of boiling water
NOTE:
40g strawberry or vanilla flavoured
These can be kept in the
whey or rice protein powder
fridge for up to 3 days.
285ml cold fresh water
50g mixed berries
If possible, use jelly which
is free from artficial
Pour the boiling water into a large bowl. sweeteners, flavours
Add the jelly and stir well until the jelly has and colourings.
dissolved.
Stir in the protein powder. Top up with cold
water.
Pour into dessert bowls or glasses.
Add the berries.
Refrigerate until set.

11
Berry sandwich bars

100g coconut flour

60g vanilla flavoured whey or rice MAKES 8 BARS
protein powder
1 tbsp ground flaxseed NOTE:
½ tsp baking soda Once cooled, store in an
1½ tsps cinnamon airtight container and
½ tsp sea salt refrigerate for up to 4 days.
50ml coconut oil
25ml light coconut milk
4 eggs
2 tsps vanilla extract
20g pitted dates, chopped finely
200g mixed berries
10g unsweetened coconut flakes

Preheat the oven to 175˚C. Line a 9x9 inch

baking tray with greaseproof paper. Sieve the
flour into a bowl and add the whey protein,
flaxseed, baking soda, cinnamon, and salt.
Set aside.
In a separate bowl whisk together the coconut
oil, coconut milk, eggs, and vanilla until creamy. Add the dates, then slowly stir in
the flour mixture until well combined and a firm dough forms. Divide the dough
in half and press half evenly into the bottom of the parchment lined pan. Spread
the berries evenly over the top of the dough.
On a separate sheet of greaseproof paper gently shape the remaining dough
into a similar size and shape as before. Lift the dough on the paper and transfer
over the berries like a lid, removing the paper as you go. If it breaks apart, that’s
fine, just cover the berries as much as possible. Sprinkle the dough lid with
coconut flakes and press lightly to hold them in place. Bake for 20 minutes,
until the coconut is golden and they spring back to the touch. Allow to
cool in the pan completely before cutting into squares. 12
Thai pork burgers

For the burgers:

450g extra lean pork mince MAKES 5 BURGERS
1 egg MAKES 3 SERVINGS MASH
20g fresh coriander, finely chopped,
plus extra to garnish NOTE:
1 green chilli, sliced finely The burgers and mash can
2 spring onions, sliced finely be kept in the fridge for up
1 tsp Thai 7 Spice seasoning to 3 days.
½ a red onion, peeled and finely chopped
slice of fresh lime to garnish
For the vegetable side dishes:
2 large sweet potatoes
1 tsp ground cinnamon
cherry tomatoes*, sliced in half
baby leaf spinach*

Preheat oven to 175˚C.

In a large bowl, mash up the mince, using a
masher or your hands. Add the remaining
burger ingredients and mix well until well
combined.
Shape the mixture into 5 patties, then transfer to a lightly greased baking tray.
Oven cook for 10 minutes. Turn over and cook for a further 10-15 minutes.
Juices will run clear when cooked.
For the vegetable side dishes: Prick the sweet potatoes with a sharp knife. Cook
in the microwave for around 8-10 minutes until soft or bake in the oven for 45
minutes. Using a fork, scrape the contents of the potatoes into a bowl. Discard
the skin. Mash thoroughly and season well. Stir in the cinnamon. Pour cold water
into a non-stick frying pan (just enough to cover the base). Add the tomatoes
and cook for 2 minutes, stirring frequently. Add the spinach and wilt gently.
13
*refer to meal plan for quantity
Scrambled eggs,
ham & tomatoes
eggs*
NOTE:
unprocessed ham* cut into small pieces
Consume immediately.
cherry tomatoes*, halved
salt and pepper to season

Crack the eggs into a non-stick frying pan over a medium heat.
Add the ham and tomatoes and stir continuously with a wooden spoon.
Season well.
When the eggs are cooked, remove from heat and serve.

*refer to meal plan for quantity

14
Quick protein
soup
500ml chicken stock (made with 1 organic
MAKES 2 SERVINGS
chicken stock cube)
200g chicken breast cut into strips
NOTE:
300g chopped frozen vegetables, (broccoli,
Consume immediately.
carrots, sweetcorn, beans, etc)
2 eggs, beaten
4 spring onions, sliced finely
salt and pepper

In a large saucepan, bring the stock to a gentle simmer.

Add the chicken and vegetables. Simmer rapidly for 5 minutes.
Pour egg into the soup in a steady stream, then stir gently whilst the egg cooks.
Season with salt and pepper to taste.
Spoon into a bowl and garnish with spring onions.

15
Orange, ginger
& carrot smoothie
1 large orange, peeled and pips removed
MAKES 1 SERVING
20g fresh ginger, peeled and roughly chopped
1 medium carrot, peeled and roughly chopped
NOTE:
Consume immediately.
Put all of the ingredients into a blender and
add 50ml cold fresh water. To make 2 servings, simply
Blend together, adding more water until you double the quantities of
have the desired consistency. everything.

OPTIONAL:
Add some ice cubes, for a more refreshing,
summery drink.

16
Quick fish stew

10g coconut oil

2 garlic cloves, chopped finely MAKES 5 SERVINGS
1½ tsps ground cumin
1 tsp paprika NOTE:
1 tsp Himalayan salt These can be kept in the
250ml cold water fridge for up to 3 days or
1 x 400g tin chopped tomatoes frozen on the same day.
1 green capsicum, deseeded and cut
into chunks
8 cherry tomatoes
1kg white fish fillets, cut into chunks
60g fresh coriander, finely chopped
1 lemon cut into quarter wedges

Heat oil in a large saucepan.

Add the garlic and stir well. Cook for
30 seconds.
Add the cumin, paprika and salt and cook for
1 minute, stirring continuously.
Add the water and tinned tomatoes. Bring to
the boil, then reduce to a simmer.
Add the pepper, and simmer for 5 minutes.
Add the fish and cherry tomatoes and cook for
10 minutes until the fish falls apart. Break the
fish up with a wooden spoon.
Stir in the coriander and remove from heat.
Serve with a wedge of lemon.

17
Protein pancakes

5 eggs
25g vanilla or chocolate whey or rice MAKES 4 SERVINGS
protein powder
1 medium sized banana NOTE:
40g gluten free porridge oats These can be kept in the
1 tsp cinnamon fridge for up to 3 days.
2 tsps stevia
15g coconut flour
15g coconut oil

Put all of the ingredients in a blender and mix

together. Add a little water if necessary to
achieve the right consistency. The mixture
should be quite thick but easy to pour.
Heat a small amount of the oil in a large non
stick pan, over a medium / high heat.
Pour a quarter of the mixture into the centre
of the pan. Move the pan around gently to
even out the mixture into a circular shape.
When small holes appear in the pancake, turn
(or flip) it over and heat on the other side for
1-2 minutes. Transfer to a plate.
Add more oil and repeat with the
remaining batter.

18
Easy oven chicken

425g chicken breast, diced

2 garlic cloves, chopped finely MAKES 2 SERVINGS
30g fresh coriander, chopped finely
1 green chilli pepper, chopped finely NOTE:
10g fresh ginger, chopped finely These can be kept in the
½ tsp Himalayan salt fridge for up to 3 days.
black pepper to season
juice of ½ lime

Place the chicken in a large bowl.

Add the remaining ingredients and mix well.
Marinate in the fridge for 30 minutes (if you
have time).
Preheat oven to 180˚C.
Transfer the contents of the bowl to an
ovenproof dish.
Cover and cook for 45 minutes.

19
Spinach &
cheese pizza
small amount of coconut oil to grease dish
MAKES 6 SLICES
4 eggs
3 egg whites
NOTE:
40g gluten free porridge oats
This recipe tastes great
4 cherry tomatoes, halved
either warm from the
40g baby leaf spinach, finely chopped
oven or straight from
1 red chilli pepper, finely chopped (optional)
the fridge.
½ a green capsicum, finely chopped
1 tsp paprika
A great portable snack.
1 tsp dried oregano
40g low fat ricotta cheese (or use dairy free
Store any leftovers in the
soft cheese if preferred)
fridge for up to 3 days.
salt and pepper to season

Preheat oven to 150˚C.

Lightly grease a large round ovenproof dish
with coconut oil.
Whisk the eggs and egg whites in a jug.
Season well.
Add the oats, vegetables, dried spices and
herbs and stir well.
Pour into the dish and cook for around
10 minutes, until centre of mixture is cooked.
Spoon on the cheese, and cook for a further
5 minutes.

20
Quick and tasty
stir fry
400g peeled tiger prawns or white fish
MAKES 2 SERVINGS
1 green chilli, finely chopped
3 garlic cloves, finely chopped
NOTE:
30g coriander, finely chopped
Consume immediately.
juice of 1 lime
2 tbsps fish sauce
1 tbsp coconut oil
20g fresh ginger, grated
4 spring onions, sliced finely
1 red capsicum, sliced finely
30g mushrooms (any variety) sliced finely
100g beansprouts
1 tbsp light soy sauce
rice noodles*
wedge of lime to serve

Put the prawns or white fish in a bowl. In a

separate bowl, mix together the chilli, garlic
and half of the coriander. Add the fish sauce and half of the lime juice, then
pour the contents over the prawns / white fish. Heat half of the oil in a wok,
add the ginger and spring onions and fry for 1 minute. Add the red pepper and
mushrooms and fry for 1 minute. Add the beansprouts and mix together until
they start to wilt. Add the soy sauce, season with black pepper, then transfer
everything to a serving dish. Heat the remaining oil in the wok and add the
prawns / white fish, lifting them out of the marinade. Cook, stirring for 3
minutes until the prawns turn pink, or until cooked through if using white fish.
Add the marinade, stirring continuously, and cook for 45 seconds. Pour the
contents of the wok over the vegetables. Sprinkle over the remaining coriander
leaves and add the lime juice. Serve with rice noodles and a wedge of lime.

*refer to meal plan for quantity

21