Nutrition Plan
This is the nutrition plan I was given, and will be my diet for the next 12 weeks. It involves 6 meals a day and lots and lots of water! Note – this is a nutrition plan for MEN!
Breakfast
- Porridge or natural muesli w/ skim milk & 2 scoops of protein powder
- English muffin x1, scrambled eggs, tomato, fat free ham
- Omelete made with 4 egg whites, 2 egg yolks, + mushrooms, spring onion, tomato
- 2 x multi-grain toast + 1/2 can baked beans OR scrambled eggs (4 egg whites + 1 yolk)
Morning Tea
- Protein Shake + banana OR protein bar + banana
- 2 x multi-grain toast + lite cottage cheese + 1/2 can tuna
- Lite natural yoghurt + 2 scoops protein powder + 1/2 cup fruit
- Corn thins x2 + tuna + lite cottage cheese
- Almonds x 10 + 1 fruit
- Fruit smoothie with skim milk
Lunch
- Multi-grain bread x 2 + salad + meat filling
- Subway (foot long) chicken or tuna + low fat sauce
- Plate of Rice (1 cup) OR pasta + chicken breast (or tuna) + salad
- 2 x chicken (or tuna) sandwiches on multi-grain bread + lettuce + tomato + cottage cheese
- Meat + salad + vegetables
Afternoon Tea
- Same as morning tea
Dinner
- Chicken or Beef stirfry + heaps of vegetables
- Grilled steak + vegetables (or salad)
- grilled fish + vegetables (or salad)
Supper
- Something light. Protein Shake or nuts. NO fruit
GUIDELINES
Combine carbs and protein in every meal. Protein builds healthy muscle and stabilises insulin levels. Protein also reduces your appetite.
No complex carbs after 6pm (i.e. rice, potato, pasta, bread)
Replace potato with kumara or pumpkin
Stay away from dressings and sauces (mustard & tomato sauces with no sugar are OK)
Eat every 2.5 – 3 hours
Drink at least 8 glasses of water per day
Portion Sizes:
- Carbs = size of fist
- Protein = palm
- Veges = both hands cupped together
Make sure you get your essential fats
