Helping You Eat Healthy & Stay In Shape
A shopping list is included for each week of the meal plan. However, before you go shopping, have a look through the shopping list. You will probably notice that 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 longer than 28 days, then you won’t need to purchase all of the ingredients a second time.
The shopping list featured in Week One is the longest list. However, many of the ingredients on this list will last you for the duration of the meal plan. For example, the protein powders, herbs, spices, nuts and seeds
Each training plan is broken down into individual weeks and sessions for specific days. There is flexibility depending on your individual schedule but try to follow the plan as close as possible to achieve the best result.
Remember, before you start make sure to have a look through the workouts to understand what you need to do each week.
The workouts are designed to complement the nutrition/meal plan but can be done individually if required. Each training plan is broken down into 6 weekly stages that can be done individually or combined as one 12 week plan.
BREAKFAST: Blackberry Protein Muesli
SNACK: Chocolate Protein Ball & 1 Kiwi Fruit
DAILY TOTALS – 1487kcal
119g protein, 58g fat, 90g carbs
BREAKFAST: Bacon, Tomato & Cauliflower Scrambled Eggs
SNACK: 1 Banana
DAILY TOTALS – 1394kcal
124g protein, 59g fat, 84g carbs
Note For Tomorrow:
Presoak your Porridge oats tonight. See breakfast on next day
BREAKFAST: Raspberry Protein Porridge Oats
DINNER: Fish & Chips with Peas
DAILY TOTALS – 1402kcal
112g protein, 59g fat, 96g carbs
Note For Tomorrow:
Presoak your Buckwheat tonight. See Breakfast tomorrow
BREAKFAST: Strawberry Buckwheat Protein Porridge
LUNCH: Lean Chilli Con Carne
DAILY TOTALS – 1345kcal
113g protein, 49g fat, 107g carbs
BREAKFAST: Kiwi Protein Porridge Oats
DAILY TOTALS – 1423kcal
113g protein, 46g fat, 129g carbs
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