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2015 Emily Skye Fitness Pty Ltd

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DISCLAIMER
The information, recommendations and guidelines that we provide in this guide are not intended as medical
advice or to replace medical advice given by a doctor or other healthcare professional. In the case of illness or
other medical condition, a doctor or health professional should be consulted prior to commencing this program
and diet. The information, recommendations and guidelines given relating to exercise and diet are to be used as
a guidelines for healthy exercising and eating. It is not intended to be a substitute for medically prescribed diet
or exercise. You are advised to meet with your general health practitioner to discuss your individual dietary needs
and health, particularly before making any significant changes to your diet as a result of receiving this material.
Emily Skye Fitness Pty Limited and its officers, employees or agents give no warranty and make no representation
that the information, recommendations and guidelines contained in this guide, and disclaim all liability for
any loss, damage, cost or expense incurred by reason of any person using or relying on this information,
recommendations and guidelines or by reason of any error, omission, defect, or misstatement contained in such
information, recommendations or guidelines.

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Table Of Contents 3
Preface: 4 Part 3: Exercise Overview 92
- Real world proof! 4
- About me! 8
Part 1: Emily Skye F.I.T. (Phase1) Overview 10
- Welcome 11
- Who is Emily Skye F.I.T. for? 13
- Heres how it works 14 - Drop sets 96
- Important information before starting 15
- How will Emily Skye F.I.T. get you there? 15
- The Emily Skye F.I.T. method 16
- Focused Intense Toning 16
- Back to basics eating 18
- My superchargers for success 19
- So, lets get started! 20
- Step one: Goal setting 20
- Step two: Track your progress 21
- Step three: Take action! 23
Part 2: Nutrition Overview 24
- Which foods? 25
- Supplements 27
- Meal plans Meat Eaters 29
- Meal plans Vegetarian 31
- Meal plans Vegan 33
- Breakfast Meat Eaters 35
- Breakfast Vegetarian/Vegan 40
- Lunch Dinner Meat Eaters 45
- Lunch Dinner Vegetarian/Vegan 57
- Snacks Meat Eaters 66
- Snacks Vegetarian/Vegan 70
- Cooking tips & Food prep tips 74
- Shopping list 76
- Meat Eater 77
- Vegetarian 81
- Vegan 85
- Eating out 89
- Tips and tricks 91
- Your training breakdown! 93
- How will I be training? 95
- Weight training (and/or resistance training) 95
- Circuits HIIT (High Intensity Interval Training 95
- Stretch sessions 95
- Rest 95
- Work to failure 96
- Reps, sets & rounds 96
- Equipment required 97
- Warm-ups 97
- Cool down/Stretches 99
- Follow my program 100% 112
- HELP! I have a question! 112
Part 4: Emily Skye F.I.T. program 113
- Lets begin your F.I.T. (Phase 1) program 114
- Week 1 115
- Week 2 123
- Week 3 131
- Week 4 139
Part 5: You just finished Emily Skye F.I.T. (Phase 1) 147
- Well done!! 148
- And remember 148
- After photos & After body
measurements and weight 148
- Submit your transformation 148
- Now what? Life after Emily Skye F.I.T. (Phase 1) 149
- A final word: staying on course 151
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Real World Proof
Over 4,000,000 people have turned to me via social media and my programs to help them
transform their bodies and minds.

Before you get started, take a look at just a few of the many success stories from using my programs.
This could be you too, in just 4 weeks!

So please know this.

Even though we havent met, I believe in you and I wont let you fail. It is my hope that my system will
provide a platform for you to achieve anything in your life. So, what are you waiting for? - Lets get
started!

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Wendy

Loving my progress!!

I was in a body challenge from Jan 15 - Feb 15 and I wanted a workout regimen
that I could stick to and that would give me the results I wanted to see.

The workouts always changed which is great so that your body doesnt get used
to it. I learned a lot and it absolutely helped me with more ideas for my eating
healthy. This is very easy to follow with the videos and all!! Great plan!!! Ive already
started month two!! Very excited! ;D

Thank you!

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Lisa

Firstly Id like to say that this program didnt just help me get the body Ive always wanted,
it also helped make my frame of mind much more positive. I started the shred because I
wanted to have a more positive relationship with food, my body and my mind. I wanted to
be toned and fit and just be happier with myself.

Ive had a pretty awful relationship with my body for the last few years. In high school I was
a state level runner, but after an ankle injury put me out I completely lost who I was and my
purpose in life. I battled through depression, anxiety, panic attacks and an eating disorder.
I even went to extremes starving myself and over exercising thinking it would make me feel
better. It didnt, it made my life a living hell. I went to the gym all the time but was a classic
cardio machine girl thinking it would make me more toned but it never worked.

Being pretty much out the other side of it and having been told from my dietitian that the
meal plan was a dietitians dream I started the shred. I started to eat more frequently and
better. The meals were easy to prepare and tasted great. I started to feel better inside and
out. Having completed the shred I can honestly say I have never been happier. I love myself
and my body and my frame of mind is so positive. I have a better body now than I did when I
was a state level sprinter in high school and that to me is just astonishing. Even better I did it
all using the at home workouts. So no excess money wasted with gym memberships, seeing
as Im frequently switching places because of Uni and live in a small country town.

I absolutely loved the workouts and looked forward to them every day. All of the ladies in the
forum were so supportive . Whenever I have a bad day or someone says something negative,
I would go in there because I knew it will be filled with positive messages. I would honestly
recommend this to anyone without any hesitation what so ever. Thank you Emily for creating
this plan and giving me my life back. For me this has not just been a 28 day program. This is
a lifestyle change.

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Sara

I DID IT !

I completed the Emily Skyes 30 day shred! I am really proud of myself and my results.
At first, when I bought it, I was discouraged. It seems like a lot to change and my
friends were not giving me the support I was expecting from them. People were not
believing in me and my ability to achieve this plan and I have to admit this gave me more
determination.

The plan itself is so clear and easy to follow and it was perfect for me because the
vegetarian menu was delicious. Not to mention all the other ladies also doing it on the
support forum! I think they were a big part of the reason why I was able to keep it up and
not cheat. You never feel alone with this plan!

Now that I am done, I will definitely continue clean eating and being active. I want my
body and my mind to be happy. I was not confident before the shred and every morning
looking at my reflection in the mirror was hard. Now when I see other people eating junk
food and not being informed of what they do to their own lovely body I know that the
food industry couldnt care less about us...

Buy the Shred. It is WORTH IT. I know you are probably suspicious like I was but you
shouldnt be. Buy it! For you. I think this has change my life. THANK YOU Emily for this
plan xxxx.

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Weve all heard the big girl gets fit
stories. These are, without a doubt
inspiring and I love hearing about
them - but my story is different... I was
the skinny, insecure, depressed girl
who become fit, healthy, happy and
confident!
MY STORY...
In 2010, I picked up my first copy of Oxygen
Magazine, which is a top womens fitness
magazine. I had been exercising for about six
months but didnt really know what I was doing.
I was the typical cardio machine girl, obsessing
over being lean & skinny. I even went to the
extreme of taking fat burners,
eating boiled chicken and broccoli every meal
and spent hours training in the gym.

I had no idea that you shape & tone your body

by doing strength training and eating plenty of
food - including good fats and carbohydrates.
In fact, I eat MORE food now than I ever have
and I am leaner than I have ever been!

I used to look through countless fitness

magazines at the amazing, fit, strong, shapely
women featured in them and I decided that
I wanted to be like that too! I wanted to be
strong, have shape, be fit and healthy but, most
of all, be happy with myself.

THE PERSON I USED TO BE...

All through my childhood and up until my mid-
20s, I was insecure with who I was. I had no self-
belief. I was depressed and would
worry myself sick about everything.

I think my insecurities stemmed from my school

years where I was teased & criticised for having
big eyes, being skinny, quiet, athletic or
different.

I started modelling when I was about 15. It was

something that I enjoyed and always had an
interest in but every job that came up I didnt
think I would be good enough for it and
wouldnt bother applying as I was scared of
being rejected...

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MAKING CHANGES...
When I was in my mid-20s, I started implementing changes in my life. If I didnt like something, Id change it. If
I couldnt change it, I accepted it and stopped wasting time worrying about it. I learnt to make the most of my
life & appreciate the things I had rather than focusing on the things I didnt have. Previously I was in search of
perfection, but it doesnt exist, so it was a vicious cycle of disappointment.

I realised that its not about being perfect; its about being the best you can be - mentally and physically -
and accepting and loving yourself, flaws and all!

In order to overcome the way I was, I had to realise and admit to myself what I was doing - I was sabotaging
my own chance of happiness.

There were a lot of changes to be made and they took time and deliberate effort. Every day I had to work hard
to ensure I didnt go back to being the person I used to be and my old ways of thinking. If I started thinking
negatively, Id stop myself quick smart.

Every time I doubted myself Id tell myself I AM good enough, I AM more than capable, I CAN do this! And I still
do this now. I replace negative thoughts with positive thoughts. Some days Id be great and other days I would
find myself drifting back to how I used to be, but I knew if I kept at it, working on changing the way I thought,
what I thought of myself, being more positive and not allowing other peoples opinions of me or the way they
treated me affect me that over time it would become easier - and it now happens almost naturally!

Sure I slip up sometimes - I am human after all- but it is easier now. I control my thoughts, which then control
my feelings & actions.

TODAY...
My active lifestyle is not only about my body & being fit, its just as much about my mind! I feel set free from
the person I was previously. I am no longer preventing myself from living my best life possible. I feel like a
completely different person now! I am healthy, strong (mentally & physically), Im confident, I have self belief,
am truly happy & I love myself for who I am. Its up to me to make my life the best life possible because, at last,
I believe I am worth it!

YOU CAN HAVE IT TOO!

I am so excited to be able to share with you what I have learnt through my own struggles and mistakes.
Regardless of how someone might appear to you, everyone has his or her own insecurities! Your insecurities
may seem silly to others but theyre real to you and affect you negatively in some way.

I really hope that I can in some way help you to realise that you are worth more than you think you are and
you CAN be happier. Becoming fit and healthy has helped me immensely with my confidence. It comes as a
package. You feel free, truly alive and happy. Im living life to the best of my ability and I want you to feel this
way too. The excitement and passion for life I have now discovered has completely changed me. Every day I
wake up excited for the day, excited to train and excited to nourish my body with healthy, clean food so it can
function efficiently.

Remember, in order to take care of anyone else you first must take care of yourself. Taking the time to
exercise and eat healthy is not selfish! You will have so much more energy and so much more to give the
people you love.

My active lifestyle is not only about my body & being fit, its just as much about my mind!

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Overview
10
Welcome
Welcome to Emily Skye F.I.T. (Phase 1)!

I would like to congratulate you and also sincerely thank you for putting your trust and faith in me
to invest in my program. I say thank you because I know that it was probably not an easy decision
and that you may have (quite possibly) attempted several different programs before, only to be left
frustrated and confused.

I understand how you feel.

As I wrote in the About me section, I put together this program because I was in the same place
many of you probably are right now and I needed to find a better way. What youre about to
discover is everything I learned to get in the best possible shape in the shortest time possible.

Over the years Ive spent thousands upon thousands of hours working out what it takes to develop
those toned and shapely six pack, booty, thighs and arms fast - along with shredding my entire
body at the same time. I have written down and recorded every workout I have ever done. I have
noted down all the recipes that work best.

This program is a collection of those notes and everything I do when I want to see real results fast.
And, its written with the special needs of women in mind.

I have developed and recommend my program to specifically address the needs of women who
have a specific, time bound goal in mind. This could be a special occasion such as your wedding,
your birthday, a party or celebration, a work function or basically ANYTHING that you want to look
your best for!

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However, this Emily Skye F.I.T. (Phase 1) program is so much more than that too!

One of my favorite sayings is.

LIFE IS A MARATHON, BUT SOMETIMES YOU NEED TO SPRINT

When I look back through the past several years and my own health and fitness journey, plus
connecting to literally millions of people online, I have learnt that healthy eating and exercise is
something you need to create as a lifestyle. I understand the hurdles you will come up against and I
know the tools to help you overcome them. The best approaches I have found to getting the body
you want and a life you have dreamt of are:

1. Set a definite goal.

2. Go all-out to achieve it and do whatever it takes to get there.

NOW is the time to make the commitment to yourself that you WILL make it happen.

NOW ist he time where no distraction or obstacle is too big.

NOW is the time when you finally put YOU first!

NOW is the time when you commit to developing healthy exercise, nutrition and mindset habits that
lay a solid foundation for your new lifestyle. The perfect kick-start to a healthy lifestyle and an all-
new you!

This is what my Emily Skye F.I.T. program is all about.

Fitness. Inspiration. Transformation.

Everything I know about how to make the change of a lifetime inside and out in just 4 Weeks!

A change that when you look back I hope you see as a defining moment that helped to propel you
towards bigger and better things.

This is my mission.

A mission that I am so happy you have put your trust in me to help you on your journey.

You see, to me, losing extra body fat and getting in the best shape of your life isnt just a physical
transformation. It transcends throughout every area of your life.

Its a special gift.

I truly believe that when you gain control of your body, you gain control of your LIFE.

And my hope is that my new system will provide a platform for you to totally transform - inside and
out. To finally take control, gain renewed confidence and a sense that anything is truly possible.

And know this

Even though we may have not met personally before, I believe in you and wont let you fail.

And my entire hand-picked Emily Skye F.I.T. team of industry professionals with over 20+ years of
industry experience are committed to you and here for you 24/7. Well be there every step of the
way.

When youre committed, it truly can be an unstoppable combination.

Welcome to the Emily Skye F.I.T. team

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Who is Emily Skye F.I.T. for?

This 4-week program is the first of 3 phases (each phase lasting 4 weeks). All up this is total of 12
weeks of Focused Intense Toning and training. All specifically designed to build on the previous
phase and take your physical performance, fat loss and toning results to new levels so you never
get bored or plateau (more details to follow on this).

Like I said in the beginning, the secret to success over the long term is to set up specific and
time-bound goals that set you up to succeed. For so many, committing yourself to a complete
12 week program all at once can be scary and, to be honest, ineffective because for so many girls
its too BIG a commitment straight away!

Plus, this one-size fits all approach doesnt take into account your goals, your needs and
motivation levels.

I want to give you a structure to follow thatll ensure you get results in the short term, and for life.
I have found time and time again that 4 weeks is the sweet spot. Enough time to see great
results, but short enough where youre laser focused to hit your goals.

This is why Ive broken up the Emily Skye F.I.T. system over 3 Phases, each 4 weeks. Many of you
will achieve the body of your dreams after 4 weeks and if so thats fantastic. However, if you were
looking to continue and take your training and fitness journey to the next level, this is where the
next phases come in.

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Here's how it works
PHASE WHO ITS FOR WHAT YOULL BE DOING

Where am I at? MY PLAN:

New to my programs, start here! Consider this phase
as the starting line.
Target your entire body fast using workouts that focus
on toning typical problem areas like your tummy,
hips, arms and thighs.
Youll learn to master unique movements that challenge
you and make you fitter and leaner all at the same time.
Each workout puts you in optimal fat burning mode and
helps you shape your entire body.
Workouts for home, gym and beginners & advanced.

OPTIONAL: Recovery week. Reset goals. Recharge. See Part 5 for more details.

Where am I at? MY PLAN:

Ready for your next challenge? Want to continue to
transform your body, while particularly targeting your
booty and thighs in only a few short weeks?
Now youve got the base, this phase focuses on building
on Phase 1 by increasing the intensity and difficulty
of the moves - especially focused on toning your hips,
butt and thighs.
This phase increases in intensity, moves and challenges
you to go to the next level.
The focus is on making your thighs look toned without
bulking them up with muscle, while firming and lifting
your booty!
Workouts for home, gym and beginners & advanced.

OPTIONAL: Recovery week. Reset goals. Recharge. See Part 5 for more details.

Where am I at? MY PLAN:

If you really want to further define and tone your body
with a particular focus on your core and mid section
this is the time to go for it!
By this time, youve turned your body into a total
fat-burning machine, its time to further tone and sculpt
while flattening your tummy and mid-section. Phase 3
builds and define your abs like never before while still
toning your entire body!
This is where my Emily Skye F.I.T. method comes into its
own. By now youve mastered the moves, youve
increased your intensity and are burning fat for hours
after your workout. Its now time to finish off your F.I.T.
transformation journey.
Workouts for home, gym and beginners & advanced.

PLANNED TRAINING BREAK: Take a week off.

RESULTS

TIME
As you already know, all of my programs are about back to basics eating and training (even
if youve got a sweet tooth like me). My programs are not a detox or a fad. My programs are
strict, goal oriented eating and exercise guides to get you lean and toned in a short period
of time the healthy way. You will be eating simply and exclusively clean, nutrient rich foods.
This is what I do to shred fat fast, and look and feel great!

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HOW WILL EMILY SKYE F.I.T. GET YOU THERE?

Emily Skye F.I.T. is unlike any other program Ive ever designed. It was designed specifically for
the needs of women and to solve three of the biggest areas of concern. Namely
To lose body fat fast & tone specific problems areas
To combat losing motivation and lack of willpower to continue
To overcome plateaus no matter what changes are made

And its created specifically for time-poor people. I lead a busy life just like so many of you. I do
not have time for exercise and food preparation to take over my life. So everything I share with
you is designed to be the easiest and fastest way possible to get the best results.

My program works by combining:

1. The Emily Skye F.I.T. training method - all new unique workouts and unique movements
designed especially with the needs of women in mind
2. Advanced back to basics nutrition strategies that allow you to satisfy your sweet tooth
without compromising results

IMPORTANT INFORMATION BEFORE STARTING

I recommend seeing your doctor before starting this eating & training guide to ensure the
program is suitable for you & that you are capable of performing the recommended exercises.
The training programs I have included can be intense and you need to ensure you are doing
the correct technique to prevent injury.
This program does not take into consideration any individual food allergies. If you have any
food allergies DO NOT follow this eating plan.
Individual results may vary.

15
 e w s k in n y !
.F I.T. is the n

FOCUSED INTENSE TONING.

My Emily Skye F.I.T. Training
method combines the very best
in fitness, fat loss & toning.

Its effective because it provides

an extensive variety of different
workouts and exercises at
different intensity levels, rep
speeds and difficulty - all centered
around targeting each different
problem area (upper body,
lower body, abs/core and HIIT
circuits for aerobic fitness) that
challenge your muscles to adapt
so you tone up fast while at the
same time raising youre natural
metabolism so youre burning fat
for hours after your workout: not
by working harder in the gym,
but by working smarter.

How exactly?
For those interested in the
science and technology behind
my systems, keep reading.

The problem with most fitness

programs is that theyre not
designed with womens needs in
mind. And, ultimately many are
one size fits all. So one of two
things often happen:

- You plateau: The body becomes

accustomed to the routines, and
your results ultimately slow to a
grinding halt.

- You get bored and lose

motivation: Doing the same
routines with little variety or
challenge is not only ineffective
over the long term, lets face it
can be downright boring!

16
With my program, just when your body adapts, the intensity or type of exercise changes (every 4-5
days) - so not only will you find youre capable of increasingly complex and challenging moves, it
will help you naturally bust through plateaus and boost motivation because youre doing something
different almost every workout.

While my program isnt always easy its very effective and efficient - and thats as it should be. This
program is one where the effort is commensurate with the results, where there is no empty promises
If you keep doing the work, you will keep breaking through plateaus and previous bests and getting
the results you want.

Second

Throughout the program weve included workouts and techniques that when performed properly will
allow you to raise your natural metabolism so youre burning for hours after your workout and allows
your hormones to work for rather than against you.

This is known more specifically as EPOC (Excess Post-exercise Oxygen Consumption) and often
called the afterburn effect.

Clinical studies have found that High Intensity Interval Training which we extensively use in the program
- exercising for short intervals, with rests between exercises helps to produce this effect and in turn
helps you lose body fat faster. For instance:

In a study at Laval University in Quebec, one group cycled in numerous short bursts of 15 to 90
seconds and rested in between. A second group cycled 45 minutes without interruption. Those who
cycled in numerous short bursts lost 9 times more fat than those who rode without breaks.

Tremblay, A., Simoneau,

JA., and Bouchard, C. 1994
(Jul). Impact of exercise
intensity on body fatness and
skeletal muscle metabolism.
Metabolism 43(7):814-818.

The scientific study cited above found that short bursts of exercise trigger biological mechanisms in
your body that actually cause you to burn more fat and lose weight faster. Specifically, short exercise
periods help to release more HGH (human growth hormone) into your blood stream, levels of which
decline as you age. This essential hormone can help prevent weight gain and burn away more fat faster.

17
 t c h e a t in g !
Cheat withou

The recommended meals for your next 4

weeks are mostly made up of the basics
meats, vegetables, fruit, nuts, eggs, herbs
and natural garnishes. These foods provide a
steady flow of nutrients that help boost your
metabolism and release stored body fat so it
can be burnt off as fuel.

These are the foods and meals that I

recommend and that get the best results for
me. You may feel hungry or have low energy
for the first few days but this is normal. Your
body is adjusting to burning off stored body
fat as energy.

Why back to basics?

The reason I recommend these foods is

because they are in their cleanest and
simplest form. Eliminating additives (such
as sauces or manufactured/processed
products) is one of the best things you can
do for yourself nutritionally.

To make things easier Ive included a

complete 4-week eating plan showing
exactly what to eat, when to eat it and why.
Plus, full shopping lists. Just take the list to
the supermarket each week and know that
youre turning your kitchen into a fat-loss
factory no matter if youre a meat eater,
vegetarian or vegan!

In addition, I have also included a huge

variety of yummy foods and recipes! This
is one of the single biggest things girls rave
about with my programs, and this one is no
different, some of the foods you can enjoy
include pancakes, muffins, chocolate balls
and smoothies. It truly allows you to still eat
clean versions of your favorite or naughty
foods and still shed the pounds!

This cheating on my diet plan without

actually cheating is such a wonderful relief
to many and is part of what makes the
program work so well! Just look at what you
can have on my program.
18
19
20
Step two: Track your progress!
Measuring your success is critical to reaching your overall goals. But never fear, its as simple as this...

What gets measured gets done!

There is something about knowing that youre keeping track of your progress that makes it that much easier
to wake up a bit earlier, do the extra repetition or not cheat on your diet.

There are several ways to go about it and Ive found is that its almost always best to use a variety of different
measures to help you focus on your goals.

There are three core things I recommend combining to give you a guide of your progress over the next four
weeks:

1. Before & After photos

2. Body measurements (using a tape measure)
3. Take Action!

And they are specifically in order of terms of importance and reliability.

If you only had one choice though Id strongly recommend doing a Before photo. Without visibly being
able to see how youre going, it is all too easy to lose motivation. Sometimes photos will show more than the
numbers on the scale do!

And, while often confronting if youve never done one before, it can be one of the biggest motivators for you
to take an honest look at where you are. For instance, while you can keep them somewhere private just for
yourself, you can also tape them to your refrigerator door to use as a motivation to eat properly and exercise.
This type of tactic keeps you motivated to stay on track.

And you cant have amazing Before and After shots just like some of our many success stories you can
see below unless you take the plunge and take your Before shots!

21
1. Before & After photo guidelines

- Take your before photos just prior to starting

your 4-week program.

- Take the photos in a bikini or tight gym

shorts and a sports bra.

- Take a natural relaxed stance without posing.

-

Stand in front of a plain coloured wall, with
as little distraction or clutter behind you Sharon
as possible.

- Take a front image and side image.

- Remember to take your photos regularly in

those same positions (and even wearing the
same clothing) on Day 1, Day 14 and Day 28,
at the same time of day each time. Also take
the photos in the same lighting to give you
the most accurate images.

Katie

2. Body measurements

I suggest keeping this very simple and only take

a few measurements. The reason why I avoid
the scales is that it will often give you inaccurate
measurements for success. While you are burning
fat and gaining muscle, you can tend to find that
your weight can actually increase. I myself have put
on over 10kg of muscle since I started training. That
may sound like a lot but I guarantee you I look a
whole lot better now than I did when I started. You
cant develop shape without muscle and to be toned
is to have muscle definition with little body fat.

Measure your chest, waist, lower abdomen, hips

and upper thighs. I suggest only doing this at the
start and then at the end of your 4-week program.

The main reason why you do not want to rely on

the scale alone is because it might not paint the
true picture. Muscle actually takes up less space
than fat does. If the scale is not going down, but
your measurements are, you know that you are
improving your body composition and making
progress.

22
Step three: Take action!
Simply wanting something is not enough, neither is just writing down your goals and then doing nothing
about it. If you want be the best you can be then you need stop making excuses and take action now!
Reaching your goals is no one elses responsibility but your own. I hear so many people say, Oh they
are so lucky or She must have a fast metabolism, looking for any reasoning behind why someone is
successful, without recognising that most successful people get there because they work extremely hard
for it. So, if you have some big goals and have just been sitting around talking about them, heres how you
can take some action starting today

Put 100% Into It

You must do everything possible to get what you want and put 100% into it. If losing weight is your goal,
being healthy most the time then going crazy eating cakes and chocolate is not going to get you to your
goal. If you want to be a successful artist, simply painting everyday is not good enough. You must get
out there, promote your work and treat it like any other business. It doesnt matter how much you want
something. It will never become a reality without action and commitment. So put everything you have into
it. Be prepared to work hard and you will get there.

Stop Making Excuses

Humans are very good at finding excuses as to why they cant do something as opposed to looking for
solutions. If there is something you are working towards, but that inner voice keeps giving you reasons
on why you cant, then go out there and find every reason why you can. Most of the time, the main thing
getting between you and your goals are all the excuses you use to stop yourself from doing it. When you
want something bad enough you can get very resourceful at making things happen, regards of the hurdles
that pop up.

Be Accountable
If you arent very good at making yourself accountable to things you said you were going to do, then find
a friend or family member who will. Each week, sit down and tell them what you are going to achieve
and then have them hold you to it. And vice versa, you can in turn help them with their goals, too. It can
actually become quite fun when you choose penalties and rewards depending on how well you both did
that week.

Prioritise
If you arent reaching your goals then maybe you need to re-evaluate your priorities. Are you setting time
aside each week to cook healthy dinners and exercise, or do you choose to go out with friends? Or maybe
you choose to go out late which means you sleep in and miss your morning workout? Do you watch TV or
spend hours on Facebook rather than learning that new skill? You need to make your goal a priority and
then make sure you are doing everything possible to get there. Sometimes things will get in your way and
you will have to be flexible. But, when you come across the obstacles, just keep the momentum and push
forward.

Stop Procrastinating
I was the worst procrastinator and would always put off the things I needed to do the most. We all do it.
But the trick is to know when you are procrastinating and then quickly change something. A key thing Ive
learnt when dealing with something I dont want to do is break it down into smaller tasks and then tackle
the hardest one first. That way when you have done the hard bit, the rest will come easy. Social media is a
fantastic tool for procrastinating, so get strict on yourself and only allow yourself to go on when you have
achieved what you needed to for the day.

If you really want to make a change for yourself, your health, your fitness and your mind, you have to
expect that youll need to work hard. Success doesnt happen overnight and it definitely doesnt happen by
sitting there and doing nothing. It is time to get out there and take action towards achieving all those goals
you have set for yourself. Im not going to lie, its not going to be easy but the rewards will be so worth it!

23
Overview
24
 The recommended meals for the 4 weeks are mostly made up of
the basics meats, vegetables, fruit, nuts, eggs, herbs and natural
garnishes. These foods provide a steady flow of nutrients that help
boost your metabolism and release stored body fat so it can be burnt
off as fuel. These are the foods and meals that I recommend and that
get the best results for me. You may feel hungry or have low energy
for the first few days - this is normal. Your body is adjusting to burning
off stored body fat as energy. You might be wondering why my
program is about back to basics. The reason I recommend these foods
is because they are in their cleanest and simplest form. Eliminating
additives (i.e. sauces or manufactured/processed products) is one
of the best things you can do for yourself nutritionally.

General Guidelines
Buy Organic! Try to buy organic food whenever possible. It is worth spending extra
money on organic - heres is why: Toxins are terrible for you. They are found in many mass
produced foods and can mess up your endocrine system and metabolism, increasing your
body fat percentage. These nasties are also related to autoimmune diseases, cancer, MS
and heart disease.

Vegetables
Vegetables provide vital nutrients to our bodies. They are very nutrient
dense with a minimal amount of calories. Vegetables are important to
include in your diet for anyone trying to lose body fat. Vegetables offer a
high fibre content, which will aid in keeping you regular and help you to fill
up for less. Vegetables are fat free and cholesterol free. Organic varieties
are grown with no pesticides or additives. This makes them even healthier.
Try to eat a variety of different colored vegetables. The pigment in the skin
are rich sources of disease-fighting antioxidants, helping to protect cells
from damage that can lead to cancer and heart disease.

Fruits and Berries

Fruits, like vegetables, are full of essential fibre and nutrients. They are
slightly higher in sugar (fructose) than vegetables but, when consumed in
moderation, can provide the body with vital minerals and vitamins. Fruit
consumption can help prevent colon cancer, diabetes, high cholesterol, high
blood pressure, constipation, and help to aid metabolism and weight loss.

Nuts
Put very simply, nuts are a healthy source of protein and good fats. Walnuts
and almonds in particular (unsalted) are a great source of healthy fats,
antioxidants, protein and fibre. Polyunsaturated fats found in nuts are great
for skin, hair, teeth and nail health. They can lower cholesterol and are a
perfect pick me up.

Meat and Fish

Meat and fish are a source of complete protein and good fats essential
for brain and organ function. Protein is an important part of any sort of
nutritional plan as our bodies thrive on it. Our muscles are created from
it and our skin, nails, hair and teeth reap the benefits from it. Protein is
also crucial for energy stores and helps to ensure our bodies can work at
optimum efficiency. Protein makes up approximately 16% of the bodys
total weight. Our bodies do not have the ability to produce all protein by
themselves so we must obtain it from food sources like meat and fish.

25
Eggs
Like meat, eggs are a source of protein and they are also very nutrient
dense. Eggs contain vitamin D, which is needed for healthy bones and
teeth, choline that is necessary for brain development and improving
memory retention, calcium for healthy bones and teeth and iron and
selenium for other health benefits. A large egg contains less than 100
calories. I always have at least 1 whole egg with my egg whites as they
contain far more nutrients and a higher amount of protein than the egg
whites, as well as containing good fats that are necessary for optimal
body and brain function.

Tempeh
Tempeh (pronounced Tempay) is a brownish and textured soy product
that is made by fermenting cooked soybeans. Tempeh is a high protein
meat alternative. It is recommended you cook the pre-packaged tempeh
before using it in the recipes. First of all, it helps to remove some of its
bitter flavour. Secondly, it helps to soften and moisten it, which makes
it even easier to enjoy. Cooking it first also makes it accept more of the
flavours you mix it with, especially when marinating.

Legumes
Legumes are an excellent source of protein, low in fat, a good source of
fibre, folate, phosphorus, potassium, iron, zinc, calcium and selenium.
They contain thiamine (B1), riboflavin (B2), niacin (B3), B5 and B6. Theyre
also rich in antioxidants and have a low-GI. Although legumes are among
our most nutritious plant foods they, can cause bloating and intestinal
gas. If you are not used to eating them, slowly introduce them into your
healthy eating plan.

Quinoa
Quinoa (pronounced Keen-wah) is an ancient grain that is highly
nutritious and gluten-free. Its a good choice for vegetarians as it contains
more protein than any other grain or seed, with a good balance of all 8
essential amino acids. Quinoa is also high in fibre, has a low-GI and is a
source of iron, B vitamins, calcium and magnesium, and vitamin E.

Brown Rice
Brown rice is a healthier alternative to white rice as it contains far more
nutrients and fibre. This is because it retains the bran and germ, which
is where many of the vitamins and minerals are found. Brown rice is low
in saturated fat, and very low in cholesterol and sodium. It is also a good
source of selenium, and a very good source of manganese. Its filling yet
lower in calories and contains healthy carbohydrates that boosts your
metabolism and burns fat.

26
Supplements are not compulsory, but can play a huge role in helping you achieve your results faster.
I believe in getting my nutrients and protein from food sources, but a lot of people choose to take
supplements to fill any gaps they may have in their nutrition. The following are the recommended
supplements (should you choose to take any) and the best times to take them.

As a precaution, ensure you check with your GP before commencing supplement usage.
Make sure you follow the instructions on the supplement packaging.
Never take more than the recommended daily dosage of each supplement.

Supplements should only be used to supplement and assist you, they are not to be used to
replace a healthy and balanced diet.

L-Carnitine
Naturally produced in your body. It helps your body burn fat as energy. L-carnitine has also been
shown to reduce fatigue and serve as an appetite suppressant. L-carnitine is a great supplement to
take when you are dieting. It will not only help your body burn stored fat, but it will increase your
aerobic capacity.
When to take: Take 2g first thing in the morning. Should be used daily for maximum effect, so even
on rest days.

Organic Raw Protein

Regarded as the building blocks of muscle, used by athletes and fitness enthusiasts to help with
muscle recovery, muscle repair, lean muscle growth and general health. Remember, the more
muscle you have the more fat you burn!
When to take: Your protein powder should assist you reaching your protein requirement and can
thus be used as is or as part of a recipe on a daily basis.

27
L-Glutamine
Naturally produced in your body, but can become depleted through stress or training. The
benefits include helping your muscles recover, helping your digestive system and supporting your
immune system.
When to take: Take 5g when you wake up in the morning and before bed.

BCAAs
Branched Chain Amino Acids (leucine, isoleucine, and valine) are essential amino acids and will
need to be attained from your diet. They are naturally found in protein, but supplementation of
BCAAs may help with lean muscle building, recovery, prevent muscle breakdown, and improve fat
loss and performance.
When to take: Take 5g of BCAAs before and after your workouts and before bed.

Creatine Monohydrate
Creatine is produced in the body naturally and derived from 3 amino acids (glycine, arginine
and methionine). It is also found in meat and fish. Creatine helps to build lean muscle, improves
muscular endurance and increases anaerobic power and performance and fights inflammation
following muscle-damaging exercise. It also has many health benefits, such as improved brain
function, longevity, neuromuscular function, heart health, and chronic fatigue. Vegetarians in
particular benefit from supplementing creatine as they have lower muscle stores of creatine than
non-vegetarians due to not eating meat and fish.

When to take: Take 5g on a daily basis.

Fish Oil and Flaxseed Oil Tablets/Liquid

Excellent sources of omega-3s, that are essential for hormone function, assists with fat loss and
muscle gain, mental health and digestion as well as overall health and wellbeing. Take fish oils and
flaxseeds (linseed) together to get the most benefit.
When to take: Morning or night, whatever suits you best.

Multivitamin / Superfood
Great at helping your immune system stay strong, helps to improve your health and provides your
body with any vitamins or minerals it may be deficient in.

NOTE: Vegans and vegetarians should take extra note of their intake of vitamin B12, calcium,
vitamin D, iodine, omega-3 fatty acids, vitamin A, iron, zinc and the essential amino acids. Ensure
you get regular checks.

28
MEAL PLANS - Meat Eaters
WEEK 1 BREAKFAST SNACK LUNCH SNACK DINNER

DAY 1 F.I.T. Chia Pudding 2 Hard-boiled Eggs Smoked Salmon with Yoghurt and Berry Spinach and Mushroom
and Vegetable Sticks Mixed Salad Delight Frittata with Kale,
Sweet Potato and
Avocado Salad

DAY 2 F.I.T. Quinoa F.I.T. Mini Omelettes Spinach and Mushroom 2 Hard-boiled Eggs Coconut Crusted
Porridge Frittata with Kale, and Vegetable Sticks Turkey Patties with
Sweet Potato and Red Cabbage and
Avocado Salad Apple Slaw

DAY 3 F.I.T. Smoothie with F.I.T. Mini Omelettes Coconut Crusted 10 Almonds and 1 Coriander, Garlic and
Flaxseeds Turkey Patties with Apple Lime Prawns
Red Cabbage and
Apple Slaw

DAY 4 F.I.T. Quinoa Porridge F.I.T. Mini Omelettes Coriander, Garlic Coconut Crusted F.I.T. Fish Curry
and Lime Prawns Turkey Patties with
Yoghurt Dip

DAY 5 F.I.T. Chia Pudding Coconut Crusted F.I.T. Fish Curry F.I.T. Mini Omelettes Beef Rissoles with
Turkey Patties with Sweet Potato Mash
Yoghurt Dip and Steamed Green
Beans

DAY 6 F.I.T. Breakfast Burrito F.I.T. Smoothie with Beef Rissoles and Yoghurt and Berry F.I.T. Chicken with a
Chia Seed Sweet Potato Mash Delight Warm Thai Salad
and Steamed Green
Beans

DAY 7 F.I.T. Beef Rissoles with F.I.T. Chicken with a F.I.T. Smoothie with Sundried Tomato,
Pancakes Ajvar Relish Warm Thai Salad Flaxseeds Mushroom, Spinach
and Chicken Quiche

WEEK 2 BREAKFAST SNACK LUNCH SNACK DINNER

DAY 8 F.I.T. Mini Omelettes F.I.T. Pancakes Sundried Tomato, F.I.T. Chocolate Protein Hot Fish Cakes with
with 1/4 Avocado Mushroom, Spinach Balls and 30 Almonds Thai Greens and
and Chicken Quiche Brown Rice

DAY 9 F.I.T. Choc Protein F.I.T. Mini Hot Fish Cakes with Sundried Tomato, Turkey Zucchini
Pudding with 10 Omeletteswith 1/4 Thai Greens and Mushroom, Spinach Patties with Brown
Almonds Avocado Brown Rice and Chicken Quiche Rice and Broccoli

DAY 10 Sundried Tomato, 2 hard-boiled eggs Turkey Zucchini F.I.T. Chocolate Protein Hot Fish Cakes with
Mushroom, Spinach and vegetable sticks Patties with Brown Balls and 30 Almonds Thai Greens and
and Chicken Quiche Rice and Broccoli Brown Rice

DAY 11 F.I.T. Mini Omelettes F.I.T. Chocolate Protein Hot Fish Cakes with F.I.T. Smoothie with Turkey Zucchini
with Vegetables and Balls and 10 Almonds Thai Greens and Flaxseeds Patties with Brown
1/4 Avocado Brown Rice Rice and Broccoli

DAY 12 F.I.T. Choc Protein Pineapple, Coconut Turkey Zucchini 30 Almonds Pork and Apple
Pudding Smoothie Patties with Brown and 1 Apple Patties with Red
Rice and Broccoli Cabbage and Apple
Slaw

DAY 13 F.I.T. Omelette with F.I.T. Chocolate Protein Pork and Apple 2 hard-boiled eggs F.I.T. Moussaka with
Veg Balls and 10 Almonds Patties with Red and vegetable sticks Salad
Cabbage and Apple
Slaw

DAY 14 F.I.T. Pancakes F.I.T. Smoothie with F.I.T. Moussaka with 30 Almonds and 1 F.I.T. Pepper Steak
Flaxseeds Salad Apple Stir-Fry with Brown
Rice

29
WEEK 3 BREAKFAST SNACK LUNCH SNACK DINNER

DAY 15 F.I.T. Chia Pudding 2 Hard-boiled Eggs Smoked Salmon with Yoghurt and Berry Spinach and Mushroom
and Vegetable Sticks Mixed Salad Delight Frittata with Kale,
Sweet Potato and
Avocado Salad

DAY 16 F.I.T. Quinoa Porridge F.I.T. Mini Omelettes Spinach and 2 Hard-boiled Eggs Coconut Crusted
Mushroom Frittata and Vegetable Sticks Turkey Patties with
with Kale, Sweet Potato Red Cabbage and
and Avocado Salad Apple Slaw

DAY 17 F.I.T. Smoothie with F.I.T. Mini Omelettes Coconut Crusted 10 Almonds Coriander, Garlic and
Flaxseeds Turkey Patties with and 1 Apple Lime Prawns
Red Cabbage and
Apple Slaw

DAY 18 F.I.T. Quinoa Porridge F.I.T. Mini Omelettes Coriander, Garlic Coconut Crusted F.I.T. Fish Curry
and Lime Prawns Turkey Patties with
Yoghurt Dip

DAY 19 F.I.T. Chia Pudding Coconut Crusted F.I.T. Fish Curry F.I.T. Mini Omelettes Beef Rissoles with
Turkey Patties with Sweet Potato Mash
Yoghurt Dip and Steamed Green
Beans

DAY 20 F.I.T. Breakfast Burrito F.I.T. Smoothie with Beef Rissoles and Yoghurt and Berry F.I.T. Chicken with a
Chia Seed Sweet Potato Mash Delight Warm Thai Salad
and Steamed Green
Beans

DAY 21 F.I.T. Pancakes Beef Rissoles with F.I.T. Chicken with a F.I.T. Smoothie with Sundried Tomato,
Ajvar Relish Warm Thai Salad Flaxseeds Mushroom, Spinach
and Chicken Quiche

WEEK 4 BREAKFAST SNACK LUNCH SNACK DINNER

DAY 22 F.I.T. Mini Omelettes F.I.T. Pancakes Sundried Tomato, F.I.T. Chocolate Protein Hot Fish Cakes with
with 1/4 Avocado Mushroom, Spinach Balls and 30 Almonds Thai Greens and
and Chicken Quiche Brown Rice

DAY 23 F.I.T. Choc Protein F.I.T. Mini Omelettes Hot Fish Cakes with Sundried Tomato, Turkey Zucchini
Pudding with 10 with 1/4 Avocado Thai Greens and Mushroom, Spinach Patties with Brown
Almonds Brown Rice and Chicken Quiche Rice and Broccoli

DAY 24 Sundried Tomato, 2 hard-boiled eggs Turkey Zucchini F.I.T. Chocolate Protein Hot Fish Cakes with
Mushroom, Spinach and vegetable sticks Patties with Brown Balls and 30 Almonds Thai Greens and
and Chicken Quiche Rice and Broccoli Brown Rice

DAY 25 F.I.T. Mini Omelettes F.I.T. Chocolate Protein Hot Fish Cakes with F.I.T. Smoothie with Turkey Zucchini
with Vegetables and Balls and 10 Almonds Thai Greens and Flaxseed Patties with Brown
1/4 Avocado Brown Rice Rice and Broccoli

DAY 26 F.I.T. Choc Protein Pineapple, Coconut Turkey Zucchini 30 Almonds Pork and Apple
Pudding Smoothie Patties with Brown and 1 Apple Patties with Red
Rice and Broccoli Cabbage and Apple
Slaw

DAY 27 F.I.T. Omelette with F.I.T. Chocolate Protein Pork and Apple 2 hard-boiled eggs F.I.T. Moussaka with
Veg Balls and 10 Almonds Patties with Red and vegetable sticks Salad
Cabbage and Apple
Slaw

DAY 28 F.I.T. Pancakes F.I.T. Smoothie with F.I.T. Moussaka with 30 Almonds F.I.T. Pepper Steak
Flaxseed Salad and 1 Apple Stir-Fry with Brown
Rice

30
MEAL PLANS - Vegetarian
WEEK 1 BREAKFAST SNACK LUNCH SNACK DINNER

DAY 1 F.I.T. Chia Pudding Yoghurt and Berry Mushroom and F.I.T. Mini Omelettes F.I.T. Stir-fry (vegan)
Delight and 1 Protein Lentil Salad with 1/4 Avocado
Shake

DAY 2 F.I.T. Quinoa Porridge F.I.T. Protein Muffins F.I.T. Stir-fry (vegan) F.I.T. Mini Omelettes Vegan Taco Salad
(vegan) with 1 Protein with 1/4 Avocado
Shake

DAY 3 F.I.T. Smoothie with F.I.T. Protein Muffins Vegan Taco Salad Yoghurt and Berry Black Bean and Lentil
Flaxseeds (vegan) and 1 Protein Delight Salad
Shake

DAY 4 F.I.T. Quinoa Porridge F.I.T. Mini Omelettes Black Bean and Lentil F.I.T. Protein Muffins F.I.T. Stir-fry (vegan)
with 1/4 Avocado Salad (vegan) with 1 Protein
Shake

DAY 5 Black Bean and Lentil F.I.T. Protein Muffins Mushroom and Lentil F.I.T. Mini Omelettes F.I.T. Bean Patties with
Salad (vegan) and 1 Protein Salad with 1/4 Avocado Mashed Avocado
Shake

DAY 6 F.I.T. Breakfast Burrito F.I.T. Protein Muffins F.I.T. Bean Patties with 10 Almonds F.I.T. Stir-fry (vegan)
(vegan) (vegan) and 1 Protein Mashed Avocado and 1 Apple
Shake

DAY 7 F.I.T. Pancake (vegan) F.I.T. Breakfast Burrito F.I.T. Bean Patties with F.I.T. Protein Muffins F.I.T. Pumpkin Curry
(vegan) Mashed Avocado (vegan)

WEEK 2 BREAKFAST SNACK LUNCH SNACK DINNER

DAY 8 F.I.T. Brown Rice and F.I.T. Pancake (vegan) F.I.T. Pumpkin Curry F.I.T. Chocolate Protein Tempeh balls in
Almond Porridge Balls and 1 Protein Tomato Sauce
Shake

DAY 9 F.I.T. Smoothie with F.I.T. Chia Pudding F.I.T. Pumpkin Curry F.I.T. Chocolate Protein F.I.T. Bean Stew
Flaxseed Balls and 1 Protein
Shake

DAY 10 F.I.T. Chia Pudding F.I.T. Chocolate Protein F.I.T. Bean Stew Tempeh balls in F.I.T. Lentil and
Balls and 1 Protein Tomato Sauce Broccoli Salad
Shake

DAY 11 F.I.T. Brown Rice and F.I.T. Chocolate Protein F.I.T. Lentil and F.I.T. Chia Pudding Lentil and Chickpea
Almond Porridge Balls and 1 Protein Broccoli Salad Stew
Shake

DAY 12 F.I.T. Smoothie with Vegetable Sticks with Lentil and Chickpea F.I.T. Chia Pudding F.I.T. Bean stew
Chia Seeds Ajvar Relish and 30 Stew
Almonds

DAY 13 F.I.T. Pancake (vegan) 10 Almonds and 1 F.I.T. Bean stew Vegetable Sticks with F.I.T. Lentil and
Apple and 1 Protein Ajvar Relish and 30 Broccoli Salad
Shake Almonds

DAY 14 F.I.T. Aa Bowl Vegetable Sticks with F.I.T. Lentil and F.I.T. Pancake (vegan) Lentil and Chickpea
Ajvar Relish and 30 Broccoli Salad Stew
Almonds

31
WEEK 3 BREAKFAST SNACK LUNCH SNACK DINNER

DAY 15 F.I.T. Chia Pudding Yoghurt and Berry Mushroom and F.I.T. Mini Omelettes F.I.T. Stir-fry (vegan)
Delight and 1 Protein Lentil Salad with 1/4 Avocado
Shake

DAY 16 F.I.T. Quinoa Porridge F.I.T. Protein Muffins F.I.T. Stir-fry (vegan) F.I.T. Mini Omelettes Vegan Taco Salad
(vegan) with 1 Protein with 1/4 Avocado
Shake

DAY 17 F.I.T. Smoothie with F.I.T. Protein Muffins Vegan Taco Salad Yoghurt and Berry Black Bean and Lentil
Flaxseeds (vegan) and 1 Protein Delight Salad
Shake

DAY 18 F.I.T. Quinoa Porridge F.I.T. Mini Omelettes Black Bean and Lentil F.I.T. Protein Muffins F.I.T. Stir-fry (vegan)
with 1/4 Avocado Salad (vegan) with 1 Protein
Shake

DAY 19 Black Bean and Lentil F.I.T. Protein Muffins Mushroom and Lentil F.I.T. Mini Omelettes F.I.T. Bean Patties with
Salad (vegan) and 1 Protein Salad with 1/4 Avocado Mashed Avocado
Shake

DAY 20 F.I.T. Breakfast Burrito F.I.T. Protein Muffins F.I.T. Bean Patties with 10 Almonds F.I.T. Stir-fry (vegan)
(vegan) (vegan) and 1 Protein Mashed Avocado and 1 Apple
Shake

DAY 21 F.I.T. Pancake (vegan) F.I.T. Breakfast Burrito F.I.T. Bean Patties with F.I.T. Protein Muffins F.I.T. Pumpkin Curry
(vegan) Mashed Avocado (vegan)

WEEK 4 BREAKFAST SNACK LUNCH SNACK DINNER

DAY 22 F.I.T. Brown Rice and F.I.T. Pancake (vegan) F.I.T. Pumpkin Curry F.I.T. Chocolate Protein Tempeh balls in
Almond Porridge Balls and 1 Protein Tomato Sauce
Shake

DAY 23 F.I.T. Smoothie with F.I.T. Chia Pudding F.I.T. Pumpkin Curry F.I.T. Chocolate Protein F.I.T. Bean stew
Flaxseeds Balls and 1 Protein
Shake

DAY 24 F.I.T. Chia Pudding F.I.T. Chocolate Protein F.I.T. Bean stew Tempeh balls in F.I.T. Lentil and
Balls and 1 Protein Tomato Sauce Broccoli Salad
Shake

DAY 25 F.I.T. Brown Rice and F.I.T. Chocolate Protein F.I.T. Lentil and F.I.T. Chia Pudding Lentil and Chickpea
Almond Porridge Balls and 1 Protein Broccoli Salad Stew
Shake

DAY 26 F.I.T. Smoothie with Vegetable Sticks with Lentil and Chickpea F.I.T. Chia Pudding F.I.T. Bean stew
Chia Seeds Ajvar Relish and 30 Stew
Almonds

DAY 27 F.I.T. Pancake (vegan) 10 Almonds and 1 F.I.T. Bean stew Vegetable Sticks with F.I.T. Lentil and
Apple and 1 Protein Ajvar Relish and 30 Broccoli Salad
Shake Almonds

DAY 28 F.I.T. Aa Bowl Vegetable Sticks with F.I.T. Lentil and F.I.T. Pancake (vegan) Lentil and Chickpea
Ajvar Relish and 30 Broccoli Salad Stew
Almonds

32
MEAL PLANS - Vegan
WEEK 1 BREAKFAST SNACK LUNCH SNACK DINNER

DAY 1 F.I.T. Chia Pudding Gluten Free Crackers Mushroom and Vegetable Sticks with F.I.T. Stir-fry (vegan)
with Vegan Hummus Lentil Salad Ajvar Relish and 30
and 1 Protein Shake Almonds

DAY 2 F.I.T. Quinoa Porridge F.I.T. Protein Muffins F.I.T. Stir-fry (vegan) F.I.T. Smoothie with Vegan Taco Salad
(vegan) Flaxseeds

DAY 3 F.I.T. Smoothie with F.I.T. Protein Muffins Vegan Taco Salad Gluten Free Crackers Black Bean and Lentil
Flaxseeds (vegan) with Vegan Hummus Salad
and 1 Protein Shake

DAY 4 F.I.T. Chia Pudding Vegetable Sticks with Black Bean and Lentil F.I.T. Protein Muffins F.I.T. Stir-fry (vegan)
Ajvar Relish and 30 Salad (vegan) and 1 Protein
Almonds Shake

DAY 5 F.I.T. Quinoa Porridge 10 Almonds and 1 Mushroom and Lentil F.I.T. Protein Muffins F.I.T. Bean Patties with
Apple and 1 Protein Salad (vegan) Mashed Avocado
Shake

DAY 6 F.I.T. Breakfast Burrito F.I.T. Protein Muffins F.I.T. Bean Patties with 10 Almonds and 1 F.I.T. Stir-fry (vegan)
(vegan) (vegan) Mashed Avocado Apple and 1 Protein
Shake

DAY 7 F.I.T. Pancake (vegan) F.I.T. Breakfast Burrito F.I.T. Bean Patties with F.I.T. Protein Muffins F.I.T. pumpkin curry
(vegan) Mashed Avocado (vegan)

WEEK 2 BREAKFAST SNACK LUNCH SNACK DINNER

DAY 8 F.I.T. Brown Rice and F.I.T. Pancake (vegan) F.I.T. pumpkin curry F.I.T. Chocolate Protein Tempeh balls In
Almond Porridge Balls and 1 Protein Tomato Sauce
Shake

DAY 9 F.I.T. Smoothie with Tempeh balls In F.I.T. pumpkin curry F.I.T. Chocolate Protein F.I.T. Bean stew
Flaxseeds Tomato Sauce Balls and 1 Protein
Shake

DAY 10 F.I.T. Brown Rice and F.I.T. Chocolate Protein F.I.T. Bean stew F.I.T. Chia Pudding and F.I.T. Lentil and
Almond Porridge Balls and 1 Protein 10 Almonds Broccoli Salad
Shake

DAY 11 F.I.T. Chia Pudding F.I.T. Chocolate Protein F.I.T. Lentil and F.I.T. Smoothie with F.I.T. Bean stew
Balls and 1 Protein Broccoli Salad Flaxseeds and 20
Shake Almonds

DAY 12 F.I.T. Smoothie with Vegetable Sticks with F.I.T. Bean stew F.I.T. Chia Pudding Lentil and Chickpea
Flaxseeds Ajvar Relish and 30 Stew
Almonds

DAY 13 F.I.T. Pancake (vegan) 10 Almonds and 1 Lentil and Chickpea Vegetable Sticks with F.I.T. Lentil and
Apple and 1 Protein Stew Ajvar Relish and 30 Broccoli Salad
Shake Almonds

DAY 14 F.I.T. Aa Bowl Vegetable Sticks with F.I.T. Lentil and F.I.T. Pancake (vegan) Lentil and Chickpea
Ajvar Relish and 30 Broccoli Salad Stew
Almonds

33
WEEK 3 BREAKFAST SNACK LUNCH SNACK DINNER

DAY 15 F.I.T. Chia Pudding Gluten Free Crackers Mushroom and Vegetable Sticks with F.I.T. Stir-fry (vegan)
with Vegan Hummus Lentil Salad Ajvar Relish and 30
and 1 Protein Shake Almonds

DAY 16 F.I.T. Quinoa Porridge F.I.T. Protein Muffins F.I.T. Stir-fry (vegan) F.I.T. Smoothie with Vegan Taco Salad
(vegan) Flaxseeds

DAY 17 F.I.T. Smoothie with F.I.T. Protein Muffins Vegan Taco Salad Gluten Free Crackers Black Bean and Lentil
Flaxseeds (vegan) with Vegan Hummus Salad
and 1 Protein Shake

DAY 18 F.I.T. Quinoa Porridge Vegetable Sticks with Black Bean and Lentil F.I.T. Protein Muffins F.I.T. Stir-fry (vegan)
Ajvar Relish and 30 Salad (vegan) and 1 Protein
Almonds Shake

DAY 19 F.I.T. Chia Pudding Vegetable Sticks with Mushroom and Lentil F.I.T. Protein Muffins F.I.T. Bean Patties with
Ajvar Relish and 30 Salad (vegan) Mashed Avocado
Almonds

DAY 20 F.I.T. Breakfast Burrito F.I.T. Protein Muffins F.I.T. Bean Patties with 10 Almonds and 1 F.I.T. Stir-fry (vegan)
(vegan) (vegan) Mashed Avocado Apple and 1 Protein
Shake

DAY 21 F.I.T. Pancake (vegan) F.I.T. Breakfast Burrito F.I.T. Bean Patties with F.I.T. Protein Muffins F.I.T. pumpkin curry
(vegan) Mashed Avocado (vegan)

WEEK 4 BREAKFAST SNACK LUNCH SNACK DINNER

DAY 22 F.I.T. Brown Rice and F.I.T. Pancake (vegan) F.I.T. pumpkin curry F.I.T. Chocolate Protein Tempeh balls In
Almond Porridge Balls and 1 Protein Tomato Sauce
Shake

DAY 23 F.I.T. Smoothie with Tempeh balls In F.I.T. pumpkin curry F.I.T. Chocolate Protein F.I.T. Bean stew
Flaxseeds Tomato Sauce Balls and 1 Protein
Shake

DAY 24 F.I.T. Brown Rice and F.I.T. Chocolate Protein F.I.T. Bean stew F.I.T. Chia Pudding and F.I.T. Lentil and
Almond Porridge Balls and 1 Protein 10 Almonds Broccoli Salad
Shake

DAY 25 F.I.T. Chia Pudding F.I.T. Chocolate Protein F.I.T. Lentil and F.I.T. Smoothie with F.I.T. Bean stew
Balls and 1 Protein Broccoli Salad Flaxseeds and 20
Shake Almonds

DAY 26 F.I.T. Smoothie with Vegetable Sticks with F.I.T. Bean stew F.I.T. Chia Pudding Lentil and Chickpea
Flaxseeds Ajvar Relish and 30 Stew
Almonds

DAY 27 F.I.T. Pancake (vegan) 10 Almonds and 1 Lentil and Chickpea Vegetable Sticks with F.I.T. Lentil and
Apple and 1 Protein Stew Ajvar Relish and 30 Broccoli Salad
Shake Almonds

DAY 28 F.I.T. Aa Bowl Vegetable Sticks with F.I.T. Lentil and F.I.T. Pancake (vegan) Lentil and Chickpea
Ajvar Relish and 30 Broccoli Salad Stew
Almonds

34
 a t E a t e r s F.I.T.
- Me
Chia
Pudding
SERVES 1

INGREDIENTS

15g (0.5 oz.) chia seeds

1/2 cup (120 ml/4 fl. oz.)
unsweetened almond
milk (option:
unsweetened vanilla
almond milk)
30g (1.1 oz.) protein
powder (whey, or
vegan-friendly),
flavour of choice

Optional
Stevia, to sweeten
1/2 tbsp. raw cacao, to
enhance chocolate
flavour
1 tsp. organic vanilla
extract, to enhance
vanilla flavour

To serve
Cinnamon
10 almonds
1/2 cup (75g/2.6 oz.)
fresh or frozen berries

DIRECTIONS

1. Mix protein powder

and milk in a shaker until
the protein powder
dissolves.
2. Pour in an airtight
container and then add
the other ingredients.
Stir well.
3. Store covered in the
fridge for at least 20
minutes, or preferably
over night.
4. Serve with natural
almonds, berries and a
sprinkle of cinnamon.

NOTES: You can store chia

pudding in the fridge for 2-3
days, so it is perfect to make
ahead to save time in the
morning. This recipe can also
be turned into a smoothie.
In the morning simply place
the chia, protein mixture in
a blender. Add the berries
and process until smooth.
Serve with the almonds on
the side.

35
F.I.T. Quinoa Protein Smoothies & Shakes
Porridge Protein smoothies are a great alternative for a quick breakfast on the go or
to have as a snack. Some general guidelines to make a smoothie are to first
choose a base (e.g. water, unsweetened almond, rice or light coconut milk,
or iced green tea), then adding some greens (e.g. spinach, kale, rocket etc.),
and colour (berries and fruit). By adding ingredients like ice, chia seeds,
SERVES 1
hemp seeds, psyllium husk you will thicken your smoothie to a creamier
consistency. You can also flavour you smoothie a bit more by adding stevia,
INGREDIENTS
spices and herbs. Finally give your smoothie a boost by adding some
protein powder, superfoods and probiotics. Your options are endless! For
1/2 cup (120 ml/4 fl. oz.)
some quick tasty ideas please see the recipes below.
unsweetened almond milk
(option: unsweetened
NOTES: Please be aware of the difference between a protein smoothie and
vanilla almond milk)
a protein shake. When the meal plan is referring to a protein shake, it refers
1/4 cup (30g/1.1 oz.) quinoa
a serve of your protein powder mixed with water or almond milk. When the
seeds (option: quinoa flakes)
meal plan is referring to a smoothie use any of the recipes below.
1/2 cup (120 ml/4 fl. oz.)
water
1/2 tbsp. ground

F.I.T. Smoothie with Flaxseeds

flaxseed (linseed)
1/2 tsp. cinnamon
20g (0.7 oz.) protein powder
(whey, or vegan-friendly),
SERVES 1
flavour of choice
INGREDIENTS
Optional
Stevia, to sweeten, optional
1 cup (235 ml/8 fl. oz.) unsweetened almond milk
1/2 tbsp. raw cacao, to
(option: unsweetened vanilla almond milk)
enhance chocolate flavour
1 cup (150g/5.3 oz.) fresh or frozen berries
1 tsp. organic vanilla extract,
1 handful fresh spinach or baby kale
to enhance vanilla flavour
30g (1.1 oz.) protein powder (whey, or vegan-friendly), vanilla
1 tbsp. flaxseed (linseed)
To serve
Ice, as needed
1/2 cup (75g/2.6 oz.)
fresh or frozen berries
DIRECTIONS
DIRECTIONS
1. Place all ingredients except for the ice in a blender and mix until smooth.
2. Add ice and blend again until smooth.
1. Remove the bitter taste of the
3. Serve in a tall glass.
quinoa seeds by washing them
under cold water in a strainer.
NOTES: Flaxseeds are very nutritious as they contain healthy omega-3
2. When rinsed add the seeds
and omega-6 fatty acids, a significant amount of protein and a number of
and water to a small pot.
vitamins and minerals.
3. Bring to a boil and then
reduce to simmer and cover.
4. After about 10 minutes,
add the almond milk, ground
flaxseed, cinnamon and
flavouring. Stir well.
F.I.T. Smoothie with Chia Seeds
5. Let the porridge cook for
another few minutes. SERVES 1
6. Remove from stove and let
rest for few minutes. INGREDIENTS
7. Add the protein powder and
mix until well combined. 1/2 cup (125g/4.4 oz.) plain Greek yoghurt
8. Place the porridge in a bowl. 1/2 water (option: unsweetened almond milk)
Top with berries and serve. 1/2 large banana
1/2 cup (75g/2.6 oz.) fresh or frozen berries
NOTES: By adding the protein 1 handful fresh spinach or baby kale
powder to the quinoa porridge 20g (0.7 oz.) protein powder (whey, or vegan-friendly), vanilla
you will enhance the protein 1 tbsp. chia seeds
content of the breakfast. As 1/2 tsp. cinnamon
quinoa already contains some Pinch ground nutmeg
protein, only a smaller quantity Ice, as needed
is required. Make sure you
measure. Quinoa flakes are DIRECTIONS
a great time saving product,
as they will only take about 3 1. Place all ingredients except for the ice
minutes to cook. If using flakes in a blender and mix until smooth.
ensure you half the amount 2. Add ice and blend again until smooth.
of liquid used. Quinoa has a 3. Serve in a tall glass.
slightly more bitter taste so feel
free to add stevia, raw cacao, NOTES: If you are using frozen
vanilla extract and/or cinnamon. banana and berries you will not
need as much ice to make
the smoothie creamy.

36
F.I.T. Breakfast Burrito
SERVES 2

INGREDIENTS

Tortilla wrap (per serve)

1 gluten-free wrap

Filling
1 tsp. (5ml/0.17 fl. oz.) extra virgin
coconut oil
Pinch of chilli powder
1 clove of garlic, minced
1 small onion, finely chopped
1 tsp. paprika
100g (3.5 oz.) turkey mince

To serve
Fresh coriander (cilantro), for garnish
1/4 avocado, mashed, optional
1 roma tomato, sliced
1/8 cup (30g/1.1 oz.) onion, julienned
1/8 cup (30g/1.1 oz.) red capsicum
(bell pepper), sliced

DIRECTIONS

Filling
1. Heat some oil in a frying pan over
medium to high heat.
2. Add the onion and garlic and saut for a
minute or two.
3. Add the turkey mince and the spices.
4. Cook until the turkey mince is cooked
through and slightly browned.
5. Set aside to cool slightly before
assembling the burrito.

Assembly
1. Top the wrap with the seasoned mince,
mashed avocado, fresh tomato, onion,
capsicum and garnish with coriander.
2. Serve and enjoy!

NOTES: Place the other wraps in the fridge

or freezer for later use. You can prepare the
mince the night before and just assemble
the burrito in the morning.

37
F.I.T. Pancakes
SERVES 2

INGREDIENTS

1/4 cup (22.5g/0.8 oz.) coconut flour

3/4 cup (85g/3 oz.) protein powder (whey, or vegan-friendly), vanilla
1 whole egg
2 egg whites
1 cup (235 ml/8 fl. oz.) unsweetened almond milk, (option: unsweetened vanilla almond milk)
1 tbsp. (15 ml/0.5 fl. oz.) extra virgin coconut oil
Dash of pink Himalayan salt

Toppings (optional)
1/2 cup (75g/2.6 oz.) fresh or frozen berries or 50g (1.8 oz.) banana
Cinnamon
2 tbsp. plain Greek yoghurt
Stevia

DIRECTIONS

1. Preheat a non-stick pan over medium-low heat.

2. Meanwhile, mix all dry ingredients in a bowl and blend well.
3. Add the wet ingredients and whisk until thoroughly combined and a batter is formed.
4. Pour batter onto prepared pan and cook until golden brown, flipping halfway.
5. Place a serve of pancakes on a plate and top with berries, Greek yoghurt or your favourite topping.
Just ensure it is compliant with the program.

NOTES: The recipe is for two serves so you can easily store one serve in the fridge to use the next
day or have as a quick snack. If you like fluffy pancakes like I do (see image) you can add 2 teaspoons
baking powder in the dry mixture.

F.I.T. Mini Omelette

SERVES 4

INGREDIENTS

4 whole eggs
1 1/2 cup egg whites (or 16 egg whites)
A little extra virgin coconut oil to line the muffin tins with
Pink Himalayan salt and black pepper to taste

Fillings
Your options are endless with the fillings for these mini omelettes. Be creative when you choose
your healthy fillings, but feel free to try some of the suggestions below.

Suggestion 1
1/4 cup (30g/1.1 oz.) tomatoes, finely chopped
1/4 cup (15g/0.7 oz.) fresh basil, finely chopped
1/8 cup (15g/0.7 oz.) onion, finely chopped

Suggestion 2
1/2 cup (15g/0.5 oz.) kale or spinach, chopped
3 cloves garlic, finely chopped
1/8 cup (15g/0.7 oz.) onion, finely chopped

Suggestion 3
1/4 cup (15g/0.7 oz.) broccoli, steamed, finely chopped
1/4 cup (30g/1.1 oz.) onion, finely chopped

To Serve
1/4 avocado
Mixed salad

DIRECTIONS

1. Preheat oven to 180C (350F).

2. Meanwhile, lightly grease 8 larger muffin tins (or 12 smaller) with coconut oil.
3. Chop the vegetables finely.
4. Place eggs and egg whites in a bowl and whisk well. Add salt and pepper to taste.
4. Add the vegetables to the egg mixture. If you are making several different fillings, make sure
that you divide the egg mixture in separate bowls before adding the vegetables.
5. Pour the mixture evenly into the muffin tins and bake for until the eggs are fully cooked through.
6. Divide the muffins into 4 servings.
7. For breakfast, top with the avocado and serve with a mixed salad.

NOTES: Make sure you use a good non stick muffin tin or line with baking paper. Otherwise
the omelettes might stick. Mini omelettes are great to make in batch
38
F.I.T. Choc Protein Pudding
SERVES 1

INGREDIENTS

Protein pudding
1 large egg
40g (1.4 oz.) protein powder (whey), plain or vanilla
50g (1.8 oz.) pured pumpkin
1 tsp. raw cacao
1 tsp. baking powder
3 drops stevia

To Serve
1/2 cup (75g/2.6 oz.) fresh berries or fruit

DIRECTIONS

1. Coat a ramekin with coconut oil.

2. Add all the ingredients into a bowl and mix throughly.
3. Add the mixture to the ramekin.
4. Microwave on high for about a minute.
5. Take a look and microwave again if needed.
6. Once done remove and let cool for a few minutes.
7. Add extra toppings like berries or fruit.

NOTES: The pumpkin can be replaced with 1/2 banana

for a slightly sweeter and higher carbohydrate option.
If you use banana you will need to cook the pudding
slightly longer.

F.I.T. Omelette with Mixed Veg

SERVES 1

INGREDIENTS

Sprouts
1/3 cup (30g/1.1 oz.) red capsicum (bell pepper), diced
1/8 cup (15g/0.5 oz.) onion, diced
1/2 cup (60g/2.1 oz.) mushrooms, sliced
1/2 cup (60g/2.1 oz.) zucchini, thinly sliced

Omelette
1 whole egg
5 egg whites
1/4 cup (60 ml/2 fl. oz.) unsweetened almond milk
1-2 tsp. (5-10 ml/0.2 fl. oz.) extra virgin coconut oil
Pink Himalayan salt and pepper, to taste

DIRECTIONS

1, Heat some oil in a pan and saut the vegetables a for a

few minutes.
2. Remove vegetables from the heat.
3. In a bowl, whip together the egg, egg whites, almond
milk and seasoning.
4. Pour the egg mixture into another pan and cook on
both sides.
5. Once done, place the omelette on a plate.
6. Place the sauted vegetables in the centre and fold the
omelette over.
7. Enjoy!

39
 F.I.T. Chia Pudding
a r i a n / Ve gan SERVES 1

- Veget INGREDIENTS

15g (0.5 oz.) chia seeds

1/2 cup (120 ml/4 fl. oz.) unsweetened
almond milk (option: unsweetened
vanilla almond milk)
30g (1.1 oz.) protein powder (whey,
or vegan-friendly), flavour of choice

Optional
Stevia, to sweeten
1/2 tbsp. raw cacao, to enhance
chocolate flavour
1 tsp. organic vanilla extract,
to enhance vanilla flavour

To serve
Cinnamon
10 almonds
1/2 cup (75g/2.6 oz.) fresh
or frozen berries

DIRECTIONS

1. Mix protein powder and milk in a shaker

until the protein powder dissolves.
2. Pour in an airtight container and then
add the other ingredients. Stir well.
3. Store covered in the fridge for at least 20
minutes, or preferably over night.
4. Serve with natural almonds, berries and a

F.I.T. Quinoa Porridge sprinkle of cinnamon.

NOTES: You can store chia pudding in the

SERVES 1 fridge for 2-3 days, so it is perfect to make
ahead to save time in the morning. This
INGREDIENTS recipe can also be turned into a smoothie.
In the morning simply place the chia,
1/2 cup (120 ml/4 fl. oz.) unsweetened almond milk protein mixture in a blender. Add the
(option: unsweetened vanilla almond milk) berries and process until smooth. Serve
1/4 cup (30g/1.1 oz.) quinoa seeds (option: quinoa flakes) with the almonds on the side.
1/2 cup (120 ml/4 fl. oz.) water
1/2 tbsp. ground flaxseed (linseed)
1/2 tsp. cinnamon
20g (0.7 oz.) protein powder (whey, or vegan-friendly), flavour of choice

Optional
Stevia, to sweeten, optional
1/2 tbsp. raw cacao, to enhance chocolate flavour
1 tsp. organic vanilla extract, to enhance vanilla flavour

To serve
1/2 cup (75g/2.6 oz.) fresh or frozen berries

DIRECTIONS

1. Remove the bitter taste of the quinoa seeds by washing them under cold water in a strainer.
2. When rinsed add the seeds and water to a small pot.
3. Bring to a boil and then reduce to simmer and cover.
4. After about 10 minutes, add the almond milk, ground flaxseed, cinnamon and flavouring. Stir well.
5. Let the porridge cook for another few minutes.
6. Remove from stove and let rest for few minutes.
7. Add the protein powder and mix until well combined.
8. Place the porridge in a bowl. Top with berries and serve.

NOTES: By adding the protein powder to the quinoa porridge you will enhance the protein content of
the breakfast. As quinoa already contains some protein, only a smaller quantity is required. Make sure
you measure. Quinoa flakes are a great time saving product, as they will only take about 3 minutes to
cook. If using flakes ensure you half the amount of liquid used. Quinoa has a slightly more bitter taste
so feel free to add stevia, raw cacao, vanilla extract and/or cinnamon.

40
Protein Smoothies & Shakes
Protein smoothies are a great alternative for a quick breakfast on
the go or to have as a snack. Some general guidelines to make
a smoothie are to first choose a base (e.g. water, unsweetened
almond, rice or light coconut milk, or iced green tea), then
adding some greens (e.g. spinach, kale, rocket etc.) , and colour
(berries and fruit). By adding ingredients like ice, chia seeds,
hemp seeds, psyllium husk you will thicken your smoothie to
a creamier consistency. You can also flavour you smoothie a
bit more by adding stevia, spices and herbs. Finally give your
smoothie a boost by adding some protein powder, superfoods
and probiotics. Your options are endless! For some quick tasty
ideas please see the recipes below.

NOTES: Please be aware of the difference between a protein

smoothie and a protein shake. When the meal plan is referring to
a protein shake, it refers a serve of your protein powder mixed
with water or almond milk. When the meal plan is referring to a
smoothie use any of the recipes below.

F.I.T. Smoothie with Flaxseeds

SERVES 1

INGREDIENTS

1 cup (235 ml/8 fl. oz.) unsweetened almond milk

(option: unsweetened vanilla almond milk)
1 cup (150g/5.3 oz.) fresh or frozen berries
1 handful fresh spinach
30g (1.1 oz.) protein powder (whey, or vegan-friendly), vanilla
1 tbsp. flaxseed (linseed) meal
Ice, as needed

DIRECTIONS

1. Place all ingredients except for the ice in a blender and mix until
smooth.
2. Add ice and blend again until smooth.
3. Serve in a tall glass.

NOTES: Flaxseeds are very nutritious as they contain healthy

omega-3 and omega-6 fatty acids, a significant amount of protein
and a number of vitamins and minerals.

F.I.T. Smoothie with Chia Seeds

SERVES 1

INGREDIENTS

1/2 cup plain Greek yoghurt

1/2 cup water (option: unsweetened almond milk)
1/2 large banana
1/2 cup (75g/2.6 oz.) fresh or frozen berries
1 handful fresh spinach
20g (0.7 oz.) protein powder (whey, or vegan friendly), vanilla
1 tbsp. chia seeds
1/2 tsp. cinnamon
Pinch ground nutmeg
Ice, as needed

DIRECTIONS

1. Place all ingredients except for the ice in a blender and mix
until smooth.
2. Add ice and blend again until smooth.
3. Serve in a tall glass.

NOTES: If you are using frozen banana and berries you will not
need as much ice to make the smoothie creamy.
41
F.I.T. Breakfast Burrito
(vegan)
SERVES 2

INGREDIENTS

Tortilla wrap (per serve)

1 gluten-free, vegan-friendly wrap

Filling
400g (14.1 oz.) red kidney beans, cooked
2-3 tsp. nutritional yeast
1/8 tsp. pink Himalayan salt
1/2-1 tsp. water
Extra virgin coconut oil, to cook
1 clove garlic, finely chopped
1/2 onion, finely chopped

To serve
Fresh coriander (cilantro), for garnish
1/4 avocado, mashed
Fresh tomatoes, sliced
1/8 cup (15g/0.5 oz.) onion, julienned
1/8 cup (30g/1.1 oz.) red capsicum
(bell pepper), sliced

DIRECTIONS

Filling
1. Cook the kidney beans according to
packet instructions.
2. Rinse and drain the cooked kidney beans.
Once drained place it in a food processor.
Pulse for a few seconds to break up the
beans.
3. Then add the nutritional yeast and salt.
Pulse some more. The consistency should be
like moist crumbles. Add water if necessary.
4. Heat up a skillet over medium-high heat.
Add the coconut oil.
5. Once hot, add the garlic and onion
and saut for a few minutes (or until they
brown).
6. Add the kidney beans to to the pan and
stir frequently for couple of minutes.
7. Set aside and start the assembly of the
burrito.

Assembly
1. Place a wrap on a plate. Add the beans,
avocado, tomato, capsicum, onion and
coriander.
2. Enjoy!

NOTES: You may need to soak the kidney

beans overnight. If you dont have time to
cook the beans, simply buy tinned organic.
Place the other warps in the fridge or freezer
for later use.

42
F.I.T. Pancake F.I.T. Brown
(vegan) Rice & Almond
SERVES 2 Porridge
INGREDIENTS
SERVES 1
100g (3.5 oz.) banana
1 tsp. organic vanilla extract INGREDIENTS
1 cup (235 ml/8 fl. oz.)
unsweetened almond milk Porridge
(option: unsweetened 1/4 cup (25g/0.9 oz.)
vanilla almond milk) brown rice flakes
1 cup (100g/3.5 oz.) (option: any gluten
almond flour (option: 1/2- free flake)
3/4 cup (60-85g/2.1-3 oz.) 10 natural almonds,
coconut flour) finely chopped
40g (1.4 oz.) protein powder 1/2 cup (120 ml/4 fl. oz.)
(vegan-friendly), vanilla unsweetened almond
2 tsp. baking powder milk (option:
1/4 tsp. cinnamon unsweetened vanilla
1 tbsp. (15 ml/0.5 fl. oz.) almond milk)
extra virgin coconut oil 1/2 cup (120 ml/4 fl. oz.)
1 tbsp. flaxseed (linseed) water
meal 1 tsp. organic vanilla
3 tbsp. water extract
20g (0.7 oz.) protein
Toppings (Optional) powder (whey, or vegan
1/2 cup (75g/2.6 oz.) friendly), vanilla
fresh or frozen berries
Cinnamon To Serve
Stevia 1/2 cup (75g/2.6 oz.)
fresh or frozen berries
DIRECTIONS Cinnamon
1. Mix flaxseed and water together DIRECTIONS
and set aside for
about 20 minutes. 1. Combine the brown rice
2. Meanwhile, whisk together flakes, almond milk and
almond milk, mashed banana and vanilla extract into a small
vanilla extract. pot over low heat.
2. Add the flaxseed mixture. 2. When the porridge
3. In a separate bowl, mix starts to thicken, add the
remaining dry ingredients. chopped almonds.
4. Incorporate the dry ingredients 3. Remove from the
into the wet and mix until stove and mix in the
combined. protein powder until well
5. Add more almond milk if the combined.
batter is too thick. 4. Add more water or
6. Melt coconut oil in a non-stick almond milk if needed.
pan over low heat. 5. Serve in a bowl topped
7. Pour batter onto the pan and with your choice of berries
cook until golden brown, and cinnamon.
flipping halfway. 6. Enjoy!
8. Place a serve of pancakes on a
plate and top with berries or your
favourite topping. Just ensure it is
compliant with the program.

NOTES: The recipe is for

two serves so you can
easily store one serve
in the fridge for use
the next day or have
as a quick snack.

43
F.I.T.
Acai Bowl
SERVES 1

INGREDIENTS

1 cup (150g/5.3 oz.)

frozen blueberries
1 (100g/3.5 oz.)
frozen banana
Handful baby
spinach or kale leaves
(optional)
1 tbsp. aa powder
1 tbsp. chia seed or ground
flaxseed (linseed)
40g (1.4 oz.)
protein powder
(whey, or vegan-
friendly), vanilla
1/2 cup (120 ml/4
fl. oz.) unsweetened
almond milk
(option:
unsweetened vanilla
almond milk)

DIRECTIONS

1. Soak the chia seeds for at

least 20 minutes in some of the
almond milk.
2. Once done combine the
soaked chia seeds with the
blueberries, banana, spinach,
aa, protein powder, and the
rest of the almond milk into a
high-performance blender.
3. Blend the ingredients until
smooth and creamy.
4. If needed add a little more
almond milk (depending on the
consistency you like).
5. Pour or spoon into a bowl. G
6. Garnish with small amounts
of fresh berries, banana, nuts
or seeds.

NOTES:
You can replace the banana
with 1 cup (150g/5.3 oz.)
frozen strawberries.

44
 t E a t e r s
- Mea
Smoked Salmon
with Mixed Salad
SERVES 1

INGREDIENTS

100g (3.5 oz.) smoked salmon

Handful mixed salad leaves
1/2 English cucumber, chopped
1/2 red capsicum
(bell pepper), chopped
1 medium tomato, chopped
1 medium carrot, julienned
Mixed bean sprouts
1/4 lemon, juiced
Black pepper, to season

DIRECTIONS

1. Start assembling the salad by

placing the salad leaves in a bowl.
2. Then add the rest of the
vegetables, including the sprouts.
3. Add the salmon on top and
squeeze the lemon over the salad.
4. Season the salad with some
black pepper.

NOTES: If you dont like fish the

salmon can be replaced with 100g
cooked chicken breast and 1/4
avocado or some olive oil.

45
Spinach and
Mushroom Frittata
SERVES 4

INGREDIENTS

2 whole eggs, beaten and seasoned

4 egg whites, beaten and seasoned
with the whole egg
2 cups (60g/2.1 oz.) baby spinach
200g (7.1 oz.) mushrooms, sliced
60g (2.1 oz.) feta cheese
1/2 onion, thinly sliced
1/2 leek, thinly sliced
1 clove garlic, finely chopped
3 tbsp. (45 ml/1.5 fl. oz.) extra virgin
coconut oil
Pinch of turmeric
1 sprig flat leaf parsley, stems removed
and finely chopped
1 sprig oregano, stems removed and finely
chopped (option: rosemary or thyme)

DIRECTIONS

1. Preheat the oven to 190C (375F).

2. Meanwhile, add 2 tablespoons of oil to a
frying pan and place over medium heat.
3. Once the oil is hot add the mushrooms
and cook for a few minutes until they start
to brown.
4. Add the onion and leek and cook for
another few minutes until they start to
brown.
5. Add the garlic and cook for another
minute.
6. Add the spinach and cook until the
spinach starts to wilt.
7. Season with salt and pepper and then
remove from heat.
8. Place another frying pan over low to
medium heat.
9. Add some oil and heat up.
10..Whilst pan is heating up, whisk egg and
egg whites in a bowl together with the
turmeric and any other spice you might
want to add. Set aside.
11. Add the vegetables to the second saut
pan and then add the egg mixture.
12. Cook the frittata on the stove for a few
minutes, or until it starts to set.
13. Whilst the frittata is cooking, mix half the
fresh herbs with the feta cheese in a bowl.
14. Once the frittata begin to set, sprinkle
the cheese
and herb mix on top.
15. Place the pan into the oven and let cook
until the centre of the frittata is firm.
16. Remove the frittata from the oven and
place on a chopping board.
17. Let cool and then slice up and serve with
the kale, sweet potato and avocado salad.

NOTES: Place the remaining 2 serves in the

freezer.

46
Kale, Sweet
Potato and
Avocado Salad
SERVES 2
INGREDIENTS
1 1/2 cup of baby kale leaves
200g (7.1 oz.) of sweet
potato, oven roasted
1/2 avocado
1/2 leek
Black pepper, to taste
Pink Himalayan salt, to taste
Balsamic vinegar
DIRECTIONS
1. Preheat oven to 180C
(350F).
2. Meanwhile, cut the sweet
potato into smaller cubes.
3. Place the sweet potato on
an oven tray lined with baking
paper. Season with black
pepper and salt.
4. Place in the oven and
bake until tender and slightly
browned.
5. Set aside and let cool
completely.
6. Meanwhile, place the baby
kale leafs in a bowl.
7. Add the avocado and sweet
potato.
8. Drizzle with some balsamic
vinegar.
9. Enjoy!
Coconut Crusted
Turkey Patties
SERVES 4
INGREDIENTS
500g (1 lbs. 1.6 oz.) lean
turkey mince (option: lean
chicken)
1 egg
1 small onion, finely chopped
2 cloves of garlic, minced
1/4 tsp. chilli powder, optional
1 tbsp. mixed dried herbs
1/4 cup (30g/1.1 oz.) + 1/2
cup (60g/2.1 oz.) coconut
flour (or preferred gluten
free flour)
1/2 cup (50g/1.8 oz.)
unsweetened desiccated
coconut
1/2 cup (120 ml/4 fl. oz.)
extra virgin coconut oil
Pink Himalayan salt
Black pepper
DIRECTIONS
1. Preheat oven to 180C
(350F).
2. Meanwhile, add 1/4 cup
coconut flour, dessicated
coconut and salt and pepper in
a bowl. Mix well.
3. In separate bowl combine
the ground turkey, 1/2 cup
flour, egg, onion, garlic and
spices.
4. Mix well until everything is
incorporated.
5. Add coconut oil to a frying
pan and heat on medium heat.
6. Meanwhile, form 4 larger
or 8 smaller patties with the
turkey mixture.
7. Coat with the coconut
mixture. Repeat with
remaining patties.
8. Place the patties into the
frying pan and cook on each
side for about 5-7 minutes or
until cooked through.
9. Serve with the red cabbage
and apple slaw.
10. Enjoy!
NOTES: The patties can
be kept in the fridge for
convenient snacks or in the
freezer for later use.
Red Cabbage
and Apple Slaw
SERVES 2
INGREDIENTS
1/4 head red cabbage,
finely shredded
1/2 onion, thinly sliced
1 rib celery, sliced
1 medium carrot, shredded
1 medium green apple (optional)
chopped or finely sliced
50g (1.8 oz.) feta cheese, crumbled
25g (0.9 oz.) natural walnuts
Dressing
1 tbsp. (15 ml/0.5 fl. oz.)
extra virgin olive oil
1 1/4 tbsp. (20 ml/0.7 fl. oz.)
lemon juice
Stevia
Pink Himalayan salt, to taste
Black pepper, to taste
1 small clove garlic, minced
1/4 tsp. dried oregano
DIRECTIONS
1. Prepare the vegetables and then
place them in a large serving bowl.
2. Add the feta cheese and then
scatter over the walnuts.
3. Prepare the dressing by mixing
together oil,
lemon juice, stevia, oregano, garlic and
salt and pepper.
4. Add additional flavouring to taste.
5. Pour dressing over salad, mix and
enjoy!
47
Coriander, Garlic
and Lime Prawns
SERVES 2

INGREDIENTS

3/4 cup (15g/0.5 oz.)

coriander (cilantro) leaves
2 tbsp. (30 ml/1 fl. oz.)
extra virgin coconut oil
1 clove garlic, finely chopped
1 small red chilli, deseeded,
thinly sliced
1 lime, juiced
250g (8.8 oz.) prawns
(shrimp), peeled and deveined
1 large zucchini, julienned
1 handful of rocket (arugula)
leaves
1/2 avocado, peeled, diced
1 gluten-free wrap per serve
Fresh limes, to serve

DIRECTIONS

1. Finely chop the fresh coriander

and then add to bowl with the
coconut oil, garlic, chilli and most
of the lime juice. Note: leave
some of the coriander and lime
to serve.
2. Add the prawns and ensure
that they are covered with the
marinade.
3. Place the bowl in the
refrigerator and let marinade for
at least 3 minutes.
4. Meanwhile, prepare the rice
and salad.
5. Place the zucchini, coriander,
rocket and avocado in a bowl.
6. Add the remaining lime juice.
Season with salt and pepper and
set aside.
7. Preheat a frying pan on
medium to high heat.
8. Cook the prawns for a few
minutes on each side, until
cooked through.
9. Place a wrap on a plate.
10. Add the prawns and the
salad.
11. Squeeze some fresh lime over
and enjoy!

NOTES: Use leftover prawns

and salad for lunch the next day.
Top up with more vegetables if
needed.

48
F.I.T. Fish Curry
SERVES 2
INGREDIENTS
250g (8.8 oz.) ling (option: other
firm white-fleshed fish) cleaned
and cut into medium pieces
1/4 cup (25g/0.9 oz.) unsweetened
desiccated (shredded) coconut
1 large onion, peeled and chopped
2 cloves of garlic, chopped
1/2 tbsp. coriander seeds
3/4 tsp. turmeric
1 fresh red chilli, finely chopped
1 large red capsicum (bell pepper),
in larger pieces
Extra virgin coconut oil, for cooking
Pink Himalayan salt, as required
Water, to cover fish
To serve
3/4 cup of brown rice, cooked
(or 1/3 uncooked)
DIRECTIONS
1. Cook the rice according to packet
instructions.
2. Meanwhile, add the coconut, chilli,
coriander, turmeric, garlic and onion
to a food processor and blend until
smooth.
3. Pour the mixture into a frying pan.
4. Add 1 cup of water and bring to a
boil on medium heat.
5. Add the fish carefully and add salt
to taste. There should be enough
water in the mixture so that the fish is
well immersed in it. If not add some
more.
6. Stir occasionally, but ensure you
dont break the fish pieces.
7. After a few minutes, add the
capsicum.
8. Cook until the curry sauce has been
reduced or until the fish is cooked
through.
9. Serve with some brown rice.
Beef Rissoles with Sweet Potato
Mash and Green Beans
SERVES 4
INGREDIENTS
Rissoles
500g (1 lbs. 1.6 oz.) lean beef mince
(options: lean turkey, chicken or pork mince)
1 whole egg, lightly beaten
2 large cloves garlic, crushed
1 medium carrot, grated
1 onion, grated
1/2 cup (65g/2.4 oz.) ground flaxseed (linseed)
1-2 tbsp. paprika, or to taste
1 tbsp. of dried basil, or to taste
1 roma tomato, finely chopped
1/4 tsp. pink Himalayan salt
1/4 tsp. freshly ground black pepper
Sweet Potato Mash (serves 2)
300g (10.6 oz.) sweet potatoes, peeled and cut
into smaller pieces
1-2 cloves garlic
Unsweetened almond milk, as required
Pink Himalayan salt, to taste
Black pepper, to taste
Green Beans (serves 2)
300g (10.6 oz.) green beans (string/snap beans)
DIRECTIONS
1. Combine the beef mince, carrot, onion, egg, garlic, ground flaxseed,
tomatoes and spices in a bowl.
2. Mix well by using your hands.
3. Form the beef mince into 8 rissoles and set aside.
4. Meanwhile, add some oil to a frying pan over medium heat.
5. Add the rissoles and cook them for a 5-7 minutes on each side, or until
cooked through.
6. Place the sweet potato in a pot and add water.
7. Place over medium to high heat and boil until the sweet potato has softened.
8. Drain the sweet potato and place in a bowl with a small amount of almond
milk, garlic and spices.
9. Mash the sweet potato until desired consistency is achieved. Note: You may
need to add more almond milk.
10. Place the beans in a microwave-safe dish. Cover.
11. Microwave on high for 2-3 minutes or until bright green and tender. Drain.
12. Serve the beef rissoles with half the sweet potato mash and steamed green
beans.
NOTES: Bring the rest of the sweet potato mash, green beans and one serve
of rissoles for lunch the next day. Place the other two serves of rissoles in the
freezer for use week 3 or when short of time.
49
F.I.T. Chicken with a
Warm Thai Salad
SERVES 4

INGREDIENTS

F.I.T. Chicken
500g (1 lbs. 1.6 oz.) chicken breast,
cut into smaller pieces
1/8 cup (30 ml/1 fl. oz.) fresh lime juice
1/8 cup (30 ml/1 fl. oz.) extra virgin olive oil
1/2 fresh red chilli, finely chopped

Warm Thai Salad (serves 2)

2 baby bok choy (option: pak choy)
100g bean sprouts (option: any bean sprout)
1 red capsicum (bell pepper), sliced
1 tbsp. (15 ml/0.5 fl. oz.) extra virgin coconut oil
1 clove garlic
1/2 fresh red chilli, sliced
1 tbsp. gluten free fish sauce, or to taste
1/4 cup (60 ml/2 fl. oz.) of water
1/4 tbsp. coconut nectar
Fresh coriander (cilantro), to garnish

DIRECTIONS

1. Make the marinade by mixing the olive oil, lime

juice, and chilli fruit in a bowl.
2. Add the chicken pieces and set aside to
marinate for at least 30 minutes.
3. Meanwhile, prepare the vegetables for the
salad.
4. Cook the chicken in a non-stick frying pan over
medium heat until cooked through.
5. In another pan, saute garlic, chilli and ginger.
6. When fragrant, add the capsicum and cook for
a few minutes.
7. Then add baby bok choy, fish sauce and
coconut nectar.
8. Stir and cook for an additional few minutes.
9. Remove from the heat and add the bean
sprouts.
10. Place a serve on a plate together with the
chicken and top with some fresh coriander.

NOTES: The chicken will make 4 serves. Place

two serves in the freezer for use week 3 or when
short of time. The Thai greens will make enough
to bring one serve for lunch the next day. Top up
with more vegetables if needed.

50
Sundried Tomato, Mushroom,
Spinach and Chicken Quiche
SERVES 6

INGREDIENTS

Crust
2 whole eggs
1 cup (100g/3.5 oz.) coconut flour
1 cup (100g/3.5 oz.) quinoa flour (or another gluten free flour)
1/2 tsp. pink Himalayan salt
1 tbsp. (15 ml/0.5 fl. oz.) extra virgin coconut oil
1-2 1/2 tbsp. (15-37.5 ml/0.5-1.3 fl. oz.) water, as needed

Filling
4 whole eggs
400g (14.1 oz.) cooked chicken, shredded
(about 600g/21.2 oz. uncooked)
1 tbsp. (15 ml/0.5 fl. oz.) extra virgin coconut oil
1 onion, thinly sliced
4 cloves garlic, minced
3 cups (240g/8.5 oz.) mushrooms (crimini or any other), sliced
1/2 cup (30g/1.1 oz.) fresh basil leaves, finely chopped
1/3 cup sun-dried tomatoes, finely chopped
1 cup (30g/1.1 oz.) baby spinach
1 tsp. fresh oregano
3/4-1 tsp. pink Himalayan salt
Black pepper, to taste
Red chilli flakes, to taste

To serve
100g (3.5 oz,) broccoli

DIRECTIONS

Preheat the oven to 180C (350F). Meanwhile lightly grease a round

25-centimetre (10-inch) oven-safe form or tart pan.

Crust
1. Place the coconut flour, gluten free flour and salt in bowl and blend.
2. Add the eggs, coconut oil and mix until the mixture starts to form
a dough. Add water as required. The dough should still be a bit sticky
at touch. If it is not sticky, add some more water.
3. Once desired consistency is achieved, spread the dough in a oven-
safe form or a tart pan. Ensure the dough is evenly spread.
4. Using a fork, poke a few holes and then place the form in the oven.
Bake at 180C (350F) until the crust is slightly golden.
5. Once golden, remove the crust from the oven and set aside to cool.
6. Increase oven temperature to 190C (375F).

Filling
1. Add oil to a frying pan and heat over medium heat.
2. Once hot, add onion and garlic and saut for a minute or two.
3. Once the onion and garlic have softened, add the
mushrooms and season with salt and pepper. Let most
of the water evaporate before adding the sun-dried tomatoes,
spinach and spices.
4. Stir until well combined and cook until the spinach is slightly
wilted.
5. Remove from heat and add the shredded chicken.
6. Mix thoroughly. Set aside.
7. Whisk eggs in a smaller bowl until well blended.
8. Add to the chicken and vegetable mixture and blend.
9. Once the mixture is done spoon it into the crust. Smooth out with
a spoon.
10. Place the quiche in the oven at 190C (375F). Cook until the
quiche is firm to the touch.
11. Once the quiche is done let it cool for about 15 minutes.
12. Meanwhile, steam the broccoli.
13. Place a serve on a plate and enjoy!

NOTES; Place the remaining serves in the fridge or freezer and use at
a later date.
51
Hot Fish Cakes with Thai Greens
SERVES 4

INGREDIENTS

Hot Fish Cakes

400g (14.1 oz.) ling (option: other firm
white-fleshed fish) chopped into
smaller pieces
1 clove garlic, peeled
4 stems fresh coriander (cilantro)
1 red chilli, finely chopped (optional)
1 tbsp. (15 ml/0.5 fl. oz.)
fresh lemon juice
1 whole egg

Thai Greens (serves 2)

1/2 small red capsicum (bell pepper),
seeded and sliced
1 large zucchini
2 cups (180g/6.3 oz.) bean sprouts
1 cup (60g/2.1 oz.) coriander
(cilantro) chopped
1 red chilli, seeded and thinly
sliced (optional)

Dressing (serves 2)
1 tbsp. (15 ml/0.5 fl. oz.)
fresh lemon juice, extra
1 tbsp. red chilli, minced
Stevia, to balance flavours
1 tsp. gluten free fish sauce

To serve
Extra virgin olive oil, to serve
Lemon or lime wedges
2/3 cup of brown rice, unccoked

DIRECTIONS

1. Cook the brown rice according to packet instructions.

2. Place the ingredients for the fish cakes into a food processor. Mix until well combined and then transfer the
mixture to a large bowl.
3. Form the mixture into 12 patties and then set aside.
4. Add some oil to a large non-stick fry pan. Place over medium heat.
5. Cook the fish cakes for 3-4 minutes per side until they are cooked through.
6. Whilst the fish cakes are cooking prepare the vegetables.
7. Add the capsicum to a large bowl and then add the zucchini, bean sprouts, coriander and chilli.
8. Set aside and prepare the dressing.
9. Combine the ingredients for the dressing in a small bowl.
10. Pour the dressing over the salad just before serving.
11. Place a serve of the rice, fish cakes and salad on a plate Enjoy!

NOTES: Bring one serve of the fish cakes for leftover lunch the next day together with half of the Thai greens.
Add more vegetables if needed.

Include other salad ingredients such as sliced red or spring onion, snow pea sprouts, halved cherry tomatoes,
baby spinach leaves or mixed salad greens.

52
Turkey Zucchini Patties with Brown Rice and Broccoli
SERVES 4

INGREDIENTS

Patties
500g (1 lbs. 1.6 oz.) lean turkey mince
1 large zucchini, grated (option: fresh spinach or baby kale, chopped)
2 onions, thinly chopped
1 whole egg
1/2 tbsp. fresh rosemary, chopped
1 clove garlic, minced
1 tsp. pink Himalayan salt
1/2 tsp. ground black pepper
1/2 tsp. cayenne pepper

To serve
2/3 cup brown rice, uncooked
400g (14.1 oz.) broccoli, steamed

DIRECTIONS

1. Cook the brown rice according to packet instructions.

2. Meanwhile, combine all the ingredients for the patties in a bowl.
3. When well combined shape the mixture into 8 patties. Set aside.
4. Heat 1 tablespoon of coconut oil in large frying pan over medium-high heat.
5. Cook the patties until golden brown, about 6-7 minutes per side.
6. While the patties are cooking, steam or boil the broccoli.
7. Place one serve of the turkey patties on a plate and serve with the steamed broccoli and brown rice.

NOTES: Place the leftovers in the fridge and use during the week.

53
Pork and Apple Patties
with Red Cabbage and
Apple Slaw
SERVES 4

INGREDIENTS

400g (14.1 oz.) lean pork mince

1 small onion, grated
1 small apple, grated
2 cloves garlic, minced
Fresh coriander, to taste
1 tsp. black pepper
1 tsp. pink Himalayan salt
2 tbsp. (30 ml/1 fl. oz.) extra virgin coconut oil

DIRECTIONS

1. Place the apple, onion, garlic and pork

mince in a bowl.
2. Add the spices and mix until well combined.
3. Form the mixture into 4 larger patties or 8
smaller.
4. Add oil to a frying pan and heat over medium
to high heat.
5. When hot, add the patties and cook for 5-7
minutes per side or until cooked through and
lightly browned on the outside.
6. Serve with red cabbage and apple slaw (recipe
provided previously).
7. Enjoy!

NOTES: The patties can be kept in the fridge

for a few days or stored in the freezer.

54
 F.I.T. Moussaka
SERVES 4

INGREDIENTS

1 tbsp. (15 ml/0.5 fl. oz.)

extra virgin coconut oil
1 onion, chopped
2 cloves garlic, minced
400g (14.1 oz.) lean beef mince
170g (6 oz.) sodium reduced
tomato paste
Pink Himalayan salt, to taste
Black pepper, to taste
2 tbsp, dried rosemary, or to taste
1 cup (235 ml/8 fl. oz.) water
3 large eggplants (aubergines)
1 1/2 cup (355 ml/12 fl. oz.)
light coconut milk
1/4 cup (30g/1.1 oz.) arrowroot
1 whole egg

DIRECTIONS

1. Preheat oven to 180C (360F).

2. Meanwhile, heat the coconut oil in a fry
pan over medium heat.
3. Once the pan is hot, add garlic and
onion and saut for a few minutes until
they start to brown.
4. Add the mince and spices.
5. Once the minced is browned add the
tomato paste and water.
6. Mix well and cook for another few
minutes and then set aside.
7. Meanwhile, slice the eggplant
lengthwise and place slices in an
even layer in a greased square 23x23-
centimetre (9x9 inch) oven-safe form.
8. Spoon the meat sauce evenly over the
eggplant and place the frying pan back
onto the stove.
9. Sprinkle with some rosemary and then
put a second layer of eggplant on the
meat sauce. It should be nicely covered.
10. Set aside and then prepare the sauce.
11. Place a small amount (about 1/4 cup)
of the coconut milk in a small bowl, and
pour the rest into the frying pan and heat
over medium heat.
12. Meanwhile, add the arrowroot to the
bowl and mix until well combined.
13. In another small bowl. add the egg and
beat is lightly. Set aside.
14. When the coconut milk in the frying
pan starts to bubble, add the coconut
milk mixture and stir well. You may want
to season with some salt and pepper.
15. The sauce should thicken slightly, and
once this happens remove it from the
heat.
16. Quickly add the beaten egg and whisk
until smooth.
17. Add the sauce to the oven-safe dish
evenly.
18. Bake for about 40 minutes.
19. Finish the cooking by putting your
oven on broil.
20. After 3-5 minutes, or once the
moussaka has a nice colour on the top,
remove the dish from the oven.
21. Let it cool down for 10-15 minutes.
22. Place a slice on a plate and enjoy!

55
F.I.T. Pepper Steak Stir-fry
SERVES 1

INGREDIENTS

120g (4.2 oz.) lean piece of steak, cut into strips

50g (1.8 oz.) red capsicum (bell pepper), thinly sliced
50g (1.8 oz.) green capsicum (bell pepper), cut into smaller pieces
50g (1.8 oz.) yellow capsicum (bell pepper), cut into smaller pieces
1 onion, sliced
100g (3.5 oz.) broccoli florets
50g (1.8 oz.) green beans (snap beans), cut in half
1-2 cloves garlic, minced
1/2 tbsp. (7 ml/0.25 fl. oz.) extra virgin olive oil

Marinade
1/4 cup (60 ml/2 fl. oz.) coconut aminos (option: gluten free soy sauce like Tamari)
1/8 cup (30 ml/1 fl. oz.) water
1 tbsp. (30 ml/1 fl. oz.) lemon juice
Pinch ground black pepper
Pinch of chilli powder

To serve
1/2 cup of brown rice cooked (~1/5-1/4 uncooked)

DIRECTIONS

1. Prepare the rice according to packet instructions.

2. Place the coconut aminos, water, vinegar and spices in a bowl.
3. Add the steak and then toss to ensure the meat is coated.
4. Cover the bowl and place in the refrigerator for at least 15 minutes.
5. Add the olive oil to a frying pan over a medium-high heat.
6. Add the broccoli and saut for a few minutes. Then add the sliced capsicum, onion, garlic, and zucchini.
7. Saut for additional few minutes and then transfer to a plate.
8. Remove the steak from the fridge and add it to the same pan and saut until brown (about 2-3 minutes),
stirring occasionally.
9. Return the vegetables to the frying pan until heated through.
10. Serve with 1/2 cup cooked brown rice.

56
 i a n / Ve g a n
- Vegetar Mushroom and
Lentil Salad

SERVES 1

INGREDIENTS

1/2 can of organic lentils,

rinsed and drained
1 cup (30g/1.1 oz.)
baby kale (or mixed
salad)
3 medium sized
mushrooms, sliced
1 roma tomato, diced
1/2 zucchini,
cut in slices
1 tbsp. fresh parsley,
chopped

Dressing
1 tbsp. (15ml/0.5 fl. oz.)
extra virgin olive oil
1/2 tbsp. (7 ml/0.25 fl.
oz.) white wine vinegar
1 tbsp. (15ml/0.5 fl. oz.)
fresh lemon juice
1/2 tsp. pink Himalayan
salt
1 tsp. organic mustard

DIRECTIONS

1. Mix the ingredients for

the dressing in a bowl and
set aside.
2. Rinse and drain the
lentils. Set aside.
3. Meanwhile, place kale,
mushroom, tomato,
cucumber and parsley on a
plate.
4. Add the lentils and
season with some of the
dressing.
5. Enjoy!

NOTES: If you have time

you can cook your own
lentils.

57
F.I.T. Stir-fry
(vegan)
SERVES 4

INGREDIENTS

400g (14.1 oz.) tempeh,

cut into smaller cubes
2 onions, sliced
2-3 cloves of garlic, minced
2 carrots, julienned
200g (7.1 oz.) snow peas
200g (7.1 oz.) red capsicum
(bell pepper), diced
1 can (400g/14.1 oz)
of organic black beans,
drained and rinsed
2 tbsp. of black bean sauce
Red chilli flakes, to taste
Black pepper, to taste
Pink Himalayan salt, to taste
Extra virgin olive oil, to cook

DIRECTIONS

1. Heat some olive oil in a non-

stick frying pan (or a wok)
over high heat.
2. Add the tempeh and cook
until golden brown.
3. Remove the tempeh from
the pan.
4. Add the onion and garlic
and saut for about a minute.
5. Add the other vegetables
and stir-fry for a few minutes
until they are slightly tender.
6. Add the tempeh and the
black bean sauce and spices.
7. Cook for another few
minutes until the tempeh is
heated through.
8. Add a serve on a plate and
enjoy!

NOTES: Place the other serves

in the fridge or freezer and use
at a later date.

58
Vegan Taco Salad
SERVES 2
INGREDIENTS
Taco meat
1 onion, sliced
6 tbsp. (90 ml/3 fl. oz.) water
200g (7.1 oz.) tinned organic
chickpeas (garbanzo beans)
2 tsp. taco seasoning
Vegan Guacamole
1/2 avocado flesh, mashed
1 tbsp. onion, finely diced
1 clove garlic, minced
1 tbsp. fresh coriander
(cilantro), finely chopped
1/2 lime, juiced
Pink Himalayan salt, to taste
Black pepper, to taste
Salad
4 cups (60g/2.1 oz.) romaine
lettuce, chopped
2 roma tomatoes, chopped
4 tbsp. tomato salsa
1/2 cup (15g/0.5 oz.) fresh
coriander (cilantro), finely
chopped
DIRECTIONS
1. Add sliced onion and water to a medium-
sized frying pan.
2. Heat on medium-high heat for 2-3
minutes, until onions are softened.
3. Drain and rinse the chickpeas and then
add them and taco seasoning to the pan.
4. Reduce heat to medium and cook
uncovered for another few minutes, until
heated through.
5. Meanwhile, add the ingredients for the
guacamole to a small bowl.
6. Mash with a fork to combine the
ingredients.
7. The consistency of the guacamole is up to
you. Set aside.
8. Pile all of the salad ingredients in a bowl.
Top with guacamole and taco meat.
NOTES: Add 1 gluten-free wrap to your
dinner.
Black Bean and Lentil Salad
SERVES 2
INGREDIENTS
3 cups (1.4 L/47 fl. oz.) water
1/4 cup (50g/1.8 oz.) red lentils
1/4 cup (50g/1.8 oz.) green lentils
200g (7.1 oz.) tinned organic black beans
2 roma tomatoes, diced
1 English cucumber, sliced
1 handful of rocket (arugula)
1/4 tsp. red chilli flakes
1 tbsp. (15 ml/0.5 fl. oz.) extra virgin olive oil
2 tbsp. (30 ml/1 fl. oz.) white wine vinegar
Coconut nectar, to balance flavours
1 tbsp. fresh parsley, chopped
1/4 tsp. pink Himalayan salt
Ground black pepper, to taste
DIRECTIONS
1. Place the lentils in a large pot and cover with the
water.
2. Once shimmering cook the lentils for about 15-20
minutes, or until tender.
3. Once tender, drain the red and green lentils in a
strainer and rinse with cold water.
4. Drain and rinse the black beans and then combine
with the lentils in a large bowl.
5. Add the other ingredients and then toss to combine.
6. Enjoy!
NOTES: This salad will keep in the fridge for 3-4 days. If
you prepare it the night before the flavours will become
more notable.
59
F.I.T. Bean Patties with Mashed Avocado
SERVES 4

INGREDIENTS

Bean Patties
1 tbsp. (15 ml/0.5 fl. oz.) extra virgin coconut oil
1/4 cup (30g/1.1 oz.) onion, diced
2 cloves of garlic
1 zucchini, finely chopped
600g (1 lbs. 5.2 oz.) tinned organic mixed beans
1 tsp. ground paprika
Chilli powder, to taste
2 tbsp. mixed fresh herbs, or to taste
1-2 tbsp. coconut flour, or more
Pink Himalayan salt and pepper
Extra virgin coconut oil, for frying

Mashed Avocado (serves 2)

1/2 avocado flesh, mashed
1 clove garlic, minced
1 tbsp. fresh coriander (cilantro), finely chopped
1/2 lime, juiced
Pink Himalayan salt and freshly ground pepper, to taste

DIRECTIONS

1. Place the mixed beans, onion, garlic, and zucchini in a food processor and pulse until a mixture is formed.
2. Place the mixture in a bowl and add the spices and coconut flour.
3. Mix until well combined.
4. Place the mixture in the fridge for about 20-30 minutes.
5. Meanwhile prepare the mashed avocado.
6. Place the avocado and the other ingredients in a bowl.
7. Mash them together using a fork and then set aside.
8. Remove the mixture from the fridge and shape into 8-12 patties.
9. Heat oil in a frying pan over medium heat.
10. Cook the patties for 3-4 minutes on each side, or until browned.
11. Place one serve on a plate and serve with the mashed avocado and a mixed salad.

NOTES: The recipe makes 4 serves. Use one serve the next day and place the other two serves in the fridge or
freezer for later use.

60
F.I.T. Pumpkin Curry
SERVES 3

INGREDIENTS

1 tbsp. (15 ml/0.5 fl. oz.) extra virgin coconut oil

300g (10.6 oz.) chickpeas, cooked
1 large onion, cut into chunks
1/4 bunch of fresh coriander (cilantro), chopped
300g (10.6 oz.) pumpkin, cut into smaller pieces
2 tbsp. vegan green curry paste, gluten free, or to taste
1 tbsp. of gluten free tamarind paste
3/4 cup (180 ml/6 fl. oz.) light coconut milk
3/4 cup (180 ml/6 fl. oz.) water
1 tbsp. coconut nectar
100g (3.5 oz.) green beans (string/snap beans)
1/2 bunch fresh coriander (cilantro) leaves, roughly chopped
1 lemon, cut into generous wedges.

DIRECTIONS

1. Heat half of the oil in a large frying pan over medium-high heat.
2. Once the oil is hot add the chickpeas.
3. Saut until the chickpeas are nicely browned on most sides. Make sure to stir frequently.
4. Once done, transfer the chickpeas to a plate and set aside.
5. Heat the remaining oil in the same frying pan.
6. Saut the onions in the pan until they begin to brown.
7. Add 1/2 bunch of coriander and saut for another few minutes.
8. Add the pumpkin, and toss to coat.
9. Add the curry paste and cook for another few minutes. Stir often.
10. Add the tamarind paste, coconut milk, vegetable stock, coconut nectar and chickpeas.
11. Let it simmer uncovered until pumpkin is almost tender.
12. Add the green beans and let simmer until sauce thickens.
13. Once the sauce has thickened garnish generously with coriander. Enjoy!

NOTES: Bring the other two serves for lunch over the next two days. You can put leftover chickpeas into the
freezer and use for another dish at a later date.

61
Tempeh Balls in
Tomato Sauce
SERVES 4

INGREDIENTS

400g (14.1 oz.) tempeh

2 tbsp. coconut aminos (option:
gluten free soy sauce like Tamari)
2 tbsp. water
1 tsp. ground cumin
2 onions, chopped
2 tbsp. (30 ml/1 fl. oz.) extra
virgin coconut oil
200g (7.1 oz.) tomato paste
1 tbsp. (15 ml/0.5 fl. oz.) white
wine vinegar
Pink Himalayan salt and pepper,
to taste

DIRECTIONS

1. Heat up a fry pan on medium

heat.
2. Add the water and coconut
aminos before adding the tempeh.
3. Cook the temphe for about 4
minutes on each side.
4. Drain and cool.
5. Place the tempeh in a food
processor and mix until smooth.
5. Place the tempeh in a bowl and
add the spices.
6. Mix well and then shape into
balls.
7. Heat up a frying pan with some
oil. Add onions and saut until
tender.
8. Add the tempeh balls to the pan
and cook for about 3 minutes.
9. Add tomato paste and water to
the skillet just enough to cover the
balls.
10. Add some vinegar.
11. Bring to a boil and then let
simmer for about 15 minutes.

NOTES: The recipe makes 4 serves.

Bring one serve as a snack one day
and place two serves in the freezer
to use week 4 or when time poor.

62
F.I.T. Bean Stew
SERVES 4

INGREDIENTS

150g (5.3 oz.) tinned organic

kidney beans
800g (28.2 oz.) tinned organic
chickpeas (garbanzo beans)
2 cups (470 ml/16 fl. oz.) of water
3/4 cups (100g/3.5 oz.)
tomato paste
1/2 tsp. extra virgin olive oil
1/2 onion, finely chopped
2 cloves of garlic, minced
1 green chilli, finely chopped,
optional (option: red)
1/2 tsp. ground paprika
1/4 tsp. turmeric
1/4 cup (15g/0.5 oz.)
of fresh oregano, finely chopped
Pink Himalayan salt, to taste
Black pepper, to taste

DIRECTIONS

1. Drain and rinse the chickpeas and

kidney beans.
2. Then heat the oil in a fry pan.
3. Add the onion and saut the over
medium heat until they start to
brown, then add the garlic and chilli.
Saut for less than a minute before
adding the tomato paste and the
spices.
4. Let the mixture cook for 2-3
minutes and then add the water.
5. Add the chickpeas and the beans,
and then let the stew come to a boil.
6. Once boiling, lower the heat
and let it simmer for another few
minutes.
7. Serve in a bowl and enjoy!

NOTES: Store the remaining three

serves in the fridge and use over the
next couple of days. You can freeze
the remainder of the kidney beans
and use in week 4.

63
F.I.T. Lentil
and Broccoli Salad
SERVES 2

INGREDIENTS

1/2 cup (25g/0.9 oz.) red lentils,

uncooked
1 head of broccoli, cut into florets
1 onion, sliced
1 handful of baby spinach leaves
1 red capsicum (bell pepper), chopped
1/2 avocado
Balsamic vinegar, to serve

Toppings
Baby spinach
Roasted capsicum (bell pepper)
Onion Rings
Pickled jalapeo
Fresh coriander (cilantro), chopped
1/4 avocado

DIRECTIONS

1. Cook the lentils according to packet

instructions. Once done, set aside to cool.
2. Meanwhile, cut the broccoli into florets
and steam. Once done, set aside to cool.
3. Add the onion, baby spinach and
capsicum to a large bowl.
4. Once the broccoli and lentils have
cooled down, add them to the bowl.
5. Add the avocado and then drizzle with
balsamic vinegar.
6. Place one serve of the salad in a bowl
and enjoy.

NOTES: Place the second serve of the

salad in the fridge.

64
Lentil and Chickpea Stew
SERVES 4

INGREDIENTS

400g (14.1 oz.) of tinned organic chickpeas (garbanzo beans), drained and rinsed
400g (14.1 oz.) of tinned organic brown lentils, drained and rinsed
1 large zucchini, chopped
1 onion, diced
3 cloves of garlic
1 small sweet potato, diced
2 cup of baby spinach
2 tbsp. of tomato paste
2 tbsp. of extra virgin olive oil
3-4 cups of water
1 tbsp. of chopped fresh flat-leaf parsley or dried
Pink Himalayan salt
Black pepper, to taste

DIRECTIONS

1. In a large saucepan over medium heat, heat the oil and fry the garlic and onion for 1 minute.
2. Add the tomato paste and water and bring to the
boil.
3. Add the sweet potato and let simmer for about 5-10 minutes.
4. Add the other vegetables and let simmer for additional 15 minutes, then add the beans and lentils.
4. Once vegetables are tender, remove from the heat and stir through the spinach.
5. Serve with fresh parsley, and season with salt and pepper.

NOTES: Any legume such as split peas or lentils can be used as a substitute. Place the second serve in the
fridge and use at a later date. Place the last serve in the freezer.

65
 a t E a t e r s
- Me

Yoghurt and
Berry Delight
SERVES 1

INGREDIENTS

1 cup (150g/4.7 oz.)

plain Greek yoghurt
1 cup (150g/4.7 oz.)
fresh or frozen berries
Stevia, to sweeten
Cinnamon, to serve

DIRECTIONS

1. Place yoghurt in a bowl

and add some stevia.
2. Mix well to ensure the
stevia is well incorporated.
3. Add the berries for a
nutrient boost.
4. Sprinkle with cinnamon
on top.

66
F.I.T. Mini Omelettes
SERVES 4

INGREDIENTS

4 whole eggs
1 1/2 cup egg whites (or 16 egg whites)
A little extra virgin coconut oil
to line the muffin tins with
Pink Himalayan salt and black pepper to taste

Fillings
Your options are endless with the fillings for these
mini omelettes. Be creative when you choose
your healthy fillings, but feel free to try some of
the suggestions below.

Suggestion 1
1/4 cup (30g/1.1 oz.) tomatoes, finely chopped
1/4 cup (15g/0.7 oz.) fresh basil, finely chopped
1/8 cup (15g/0.7 oz.) onion, finely chopped

Suggestion 2
1/2 cup (15g/0.5 oz.) kale or spinach, chopped
3 cloves garlic, finely chopped
1/8 cup (15g/0.7 oz.) onion, finely chopped

Suggestion 3
1/4 cup (15g/0.7 oz.) broccoli, steamed,
finely chopped
1/4 cup (30g/1.1 oz.) onion, finely chopped

DIRECTIONS

1. Preheat oven to 180C (350F).

2. Lightly grease 8 larger muffin tins (or 12
smaller) with coconut oil.
3. Chop vegetables.
4. Place eggs and egg whites in a bowl and whisk
well. 5. Add salt and pepper to taste.
6. Add the vegetables to the egg mixture. If you
are making several different fillings, make sure
that you divide the egg mixture in separate bowls
before adding the vegetables.
7. Pour the mixture evenly into the muffin tins and
bake until eggs are fully cooked through.
8. Divide the muffins into 4 servings.

NOTES: Make sure you use a good non stick

muffin tin or line with baking paper. Otherwise
the omelettes may stick. Mini omelettes are great
to make in batch and keep in fridge for a quick
breakfast or convenient snack.

67
Protein Smoothies
THERE ARE ENDLESS RECIPES FOR SMOOTHIES SO BE CREATIVE.
IN EMILY SKYE F.I.T. THERE WILL BE FEW OPTIONS AVAILABLE.

Kale, Banana, Chia,

Smoothie
SERVES 1

INGREDIENTS

3/4 cup (180 ml/6 fl. oz.)

unsweetened vanilla almond milk
30g (1.1 oz.) protein powder
(whey, or vegan-friendly), vanilla
1 tbsp. flaxseeds (linseeds)
(or seeds of your choice)
1/2 ripe banana
1/2 tbsp. chia seeds
3/4 cup (85g/3 oz.) baby kale (or spinach)
1 cup ice

DIRECTIONS

1. Combine all the ingredients in the blender

and blend until smooth.

Pineapple Coconut
Smoothie
SERVES 1

INGREDIENTS

50g (1.8 oz.) ripe frozen banana

3/4 cup (180 ml/6 fl. oz.)
unsweetened almond milk
30g (1.1 oz.) protein powder
(whey, or vegan-friendly, vanilla
1/2 cup (75g/2.6 oz.) fresh pineapple, chopped
2/3 cup ice
1 tbsp. chia seeds (optional)
1 tbsp. unsweetened desiccated
(shredded) coconut

DIRECTIONS

1. Place all the ingredients in the blender except

for the coconut and blend until smooth.
2. Mix in coconut and pour over a glass of ice.

68
Yoghurt Dip
SERVES 4

INGREDIENTS

1 cup (150g/4.7 oz.) plain

Greek yoghurt
2 tbsp. fresh coriander (cilantro),
chopped
1 tbsp. onion, thinly sliced
1 tbsp. fresh lime juice
3/4 tsp. lime zest
1/2 tsp. stevia, or to taste
1/4 tsp. pink Himalayan salt

DIRECTIONS

Stir together all ingredients in a

medium bowl. Cover and chill for
at least 1 hour for flavours to blend.

F.I.T. Chocolate
Protein Balls
SERVES 8

INGREDIENTS

1 tsp. cinnamon
Water, as required
2 cups of uncooked pumpkin,
peeled and diced
8 tbsp. coconut flour
120g (4.2 oz.) pea protein, vanilla
3/4 cup dried dates, soaked in water
for 20 minutes
1 cup raw almonds
4 tbsp. raw cacao powder
Stevia, optional

DIRECTIONS

1. Place all dry ingredients in a food

processor and mix until well combined.
Set aside.
2. Steam the pumpkin and then puree
together with the dates until you get a
nice smooth consistency.
3. Slowly add in the dry ingredients and
mix together. The mixture should be a bit
sticky, but not wet. If the mixture is too
dry, add more water.
4. Once the mixture is ready roll into
24 balls (each serving equals 3 balls).
5. Freeze for 20-30 minutes.

NOTES: This is a high fibre and high

protein recipe, perfect as a quick and
easy snack to satisfy your sweet tooth.
Place some serves in the fridge and
keep the rest in the freezer.

69
 Yoghurt and
i a n / Ve g a n Berry Delight
- Vegetar SERVES 1

INGREDIENTS

1 cup (150g/4.7 oz.) plain Greek yoghurt

1 cup (150g/4.7 oz.) fresh or frozen berries
Stevia, to sweeten
Cinnamon, to serve

DIRECTIONS

1. Place yoghurt in a bowl and add some stevia.

2. Mix well to ensure the stevia is well incorporated.
3. Add the berries for a nutrient boost.
4. Sprinkle with cinnamon on top.

F.I.T. Mini Omelettes

SERVES 4

INGREDIENTS

4 whole eggs
1 1/2 cup egg whites (or 16 egg whites)
A little extra virgin coconut oil
to line the muffin tins with
Pink Himalayan salt and black pepper to taste

Fillings

Suggestion 1
1/4 cup (30g/1.1 oz.) tomatoes, finely chopped
1/4 cup (15g/0.7 oz.) fresh basil, finely chopped
1/8 cup (15g/0.7 oz.) onion, finely chopped

Suggestion 2
1/2 cup (60g/2.1 oz.) kale or spinach, chopped
3 cloves garlic, finely chopped
1/8 cup (15g/0.7 oz.) onion, finely chopped

Suggestion 3
1/4 cup (15g/0.7 oz.) broccoli, steamed,
finely chopped
1/4 cup (30g/1.1 oz.) onion, finely chopped

DIRECTIONS

1. Preheat oven to 180C (350F).

2. Lightly grease 8 larger muffin tins (or 12
smaller) with coconut oil.
3. Chop vegetables.
4. Place eggs and egg whites in a bowl and whisk
well. Add salt and pepper to taste.
4. Add the vegetables to the egg mixture. If you
are making several different fillings, make sure
that you divide the egg mixture in separate bowls
before adding the vegetables.
5. Pour the mixture evenly into the muffin tins
and bake until eggs are fully cooked through.
6. Divide the muffins into 4 servings.

NOTES: Make sure you use a good non stick

muffin tin or line with baking paper. Otherwise
the omelettes may stick. Mini omelettes are great
to make in batch and keep in fridge for a quick
breakfast or convenient snack.
70
F.I.T. Protein
Muffins (vegan)
SERVES 8

INGREDIENTS

1 3/4 cup (200g/7.1 oz.) oat flour

1/2 cup (50g/1.8 oz.) rolled oats
1/2 cup (50g/1.8 oz.)
flaxseed (linseed) meal
1 tbsp. baking powder
1/2 tsp. ground cinnamon
60g (2.1 oz.) vegan protein
powder, vanilla
Pinch pink Himalayan salt
3 large or 4 small ripe bananas
1 cup (235 ml/8 fl. oz.)
unsweetened almond milk
1 cup (120g/4.2 oz.) unsweetened
applesauce (option: homemade)
1 tsp. organic vanilla extract
1 tbsp. (15 ml/0.5 fl. oz.)
melted extra virgin coconut oil
Stevia, to sweeten, optional

DIRECTIONS

1. Preheat oven to 180C (350F).

2. Mix all of the dry ingredients in a
large mixing bowl.
3. Place the bananas, almond milk,
applesauce, vanilla and coconut oil
into a blender and blend well.
4. Mix wet ingredients into dry till
just incorporated.
5. Pour dough into lined muffin
cups.
6. Bake muffins for 30 or so
minutes, or until the top springs
back when you touch it.
7. Let the muffins cool down before
serving.

NOTES: Make sure you use VERY

ripe bananas as this will make the
muffins more sweet.

71
F.I.T. Chocolate
Protein Balls
SERVES 8
INGREDIENTS
1 tsp. cinnamon
Water, as required
2 cups of uncooked pumpkin, peeled
and diced
8 tbsp. coconut flour
120g (4.2 oz.) pea protein, vanilla
3/4 cup dried dates, soaked in water
for 20 minutes
1 cup raw almonds
4 tbsp. raw cacao powder
Stevia, optional
DIRECTIONS
1. Place all dry ingredients in a food processor
and mix until well combined. Set aside.
2. Steam the pumpkin and then puree
together with the dates until you get a nice
smooth consistency.
3. Slowly add in the dry ingredients and mix
together. The mixture should be a bit sticky,
but not wet. If the mixture is too dry, add
more water.
4. Once the mixture is ready roll into 24 balls
(each serving equals 3 balls).
5. Freeze for 20-30 minutes.
NOTES: This is a high fibre and high protein
recipe, perfect as a quick and easy snack to
satisfy your sweet tooth. Place a few serves
in the fridge and keep the rest in the freezer.

Vegan Guacamole
SERVES 2
INGREDIENTS
1/2 avocado flesh, mashed
1 tbsp. onion, finely diced
1 clove garlic, minced
1 tbsp. fresh coriander (cilantro),
finely chopped
1/2 lime, juiced
Pink Himalayan salt, to taste
Black pepper, to taste
DIRECTIONS
1. Add all the ingredients to a small bowl.
2. Mash with a fork to combine. You can make
the guacamole chunky or smooth, it is entirely
up to you.
3. Once done, set aside.

72
Hummus Hummus is a great condiment to use with vegetable sticks, here is a healthy and delicious
alternatives for you to try.

Vegan Roasted Garlic Flavoured Hummus

SERVES 15

INGREDIENTS

1 head of garlic
400g (14.1 oz.) tinned organic chickpeas (garbanzo beans)
1 1/2 tbsp. extra virgin olive oil
1/8 cup (30 ml/1 fl. oz.) water
1/2 lemon, juiced
Pink Himalayan salt, to taste
Black pepper, to taste
Smoked paprika, to taste

DIRECTIONS

1. Preheat oven to 190C (375F).

2. Cut the top off the head of garlic so the cloves are slightly exposed.
3. Drizzle some olive oil over the cloves and then season with some salt and pepper.
4. Wrap the garlic head with foil and roast in the oven for about 1 hour.
5. Meanwhile, drain and rinse the chickpeas. Set aside.
6. Once the garlic is roasted, slide the cloves out of the peel and into a food processor.
7. Add all other ingredients to the processor.
8. Blend until completely mixed and smooth.
9. Season according to taste.
10. Store in refrigerator in an airtight container.

73
Dont Overcook Your Vegetables!
Make sure you dont destroy the nutrients in your vegetables by overcooking
them. If you are steaming them in a saucepan or steamer, only use a small
amount of water so that you minimise the loss of nutrients in the water.

Omelettes
When cooking the omelettes for breakfast if you have trouble flipping them
(like I do), cook one side then put the pan under the grill for a few minutes to cook
the other side! I also like to mix my eggs and all the other ingredients in a bowl then
pour it on the pan.

Prepare Your Food In Advance

Where you can, try to prepare your meals in advance. This makes it easier for you if
you have a busy schedule, i.e. mixing the omelettes the night before and keeping the
mixture in the fridge, chopping/cooking meat or boiling eggs the night before etc.

Keep It Tidy With Containers

I recommend buying small BPA free plastic containers to store meals in if you have a
busy schedule and need to take your meals with you to work. This way you can keep
your food separated. It makes it a lot easier when youre busy!

Kitchen Scales
I recommend buying some scales for weighing your food. It is quite easy to suffer
from portion distortion, so make sure you dont.

Meat
Buy organic meat when possible and remember your portion sizes. If you dont have
your kitchen scale close by, use your hand to determine your serving size. 100g of
meat is about the size of your palm (fingers not included).

Tempeh
Buy organic Tempeh. After opening tempeh it may be kept in the fridge for
up to 7 days. Use a zip lock plastic bag or other airtight container to keep
it moist and fresh. Discard if it smells unusual or has changed colour.

Legumes
It is always better and cheaper to buy your legumes (beans, chickpeas, lentils)
dry and cook them yourself. However, if you are time poor you can buy tinned
varieties. If you do buy tinned, opt for organic and stay away from brands with
added salt. Also, always make sure you rinse them throughly before use.

Quinoa
In some of the recipes I give directions on how to cook quinoa seeds. If you want
to speed up the cooking time you can buy quinoa flakes, which only takes
a couple of minutes to cook. In its natural state quinoa has a coating
of saponins, which is mildly poisonous and bitter in its taste. Dont
worry though; washing it thoroughly with water removes it.
No soaking required.

74
Flavours/Salts/Dressings
Try to avoid to adding too much flavour to your salad. Instead use a maximum
of 1 tbsp. coconut oil drizzled over your salad, or squeeze half a lemon or lime
over it, add pepper or mix balsamic vinegar (non-sweetened) with olive oil to
use as a dressing. You can add flavour to your meals by using a little herbal
salt such as Herbamare, Mrs. Dash, herbs, spices, pepper and pink Himalayan
salt. Do not over do it, as too much salt isnt good for you. Also check the
contents to ensure there is no added sugar.

I love freezing a lemon and or lime and grating over food to add flavour its
very tasty! Try it on your salad or meat!

Meal Timing
You will notice that the meal plan has five separate meals/snacks throughout
the day. Everyones schedules vary. As such you need to make sure you break
your meals and snacks up evenly throughout the day. For example; if you get
up at 6am to do your workout your breakfast meal can be consumed before
or after training whichever you prefer. If you plan on having lunch at midday
you need to plan to have your snack around 10am. You should be eating about
every 2-3 hours!

I recommend having one of your meals around the time that you do your
afternoon training session. Eat at least an hour before or as soon as you can
after training (within 40 minutes). If you train at 2pm then eating your snack
after it would be a good idea. Training before dinner is ideal. If you choose to
include protein shakes in this plan then I recommend having a shake straight
after your training session. Take your shaker with you with your protein
powder in it so its all ready to go. Its important to plan ahead to create a
routine. This will help you ensure success with following the diet guide.

Cook Big
Some of the recipes provide a larger amount of serves so that you can put in
the fridge for use over the next day or two or for you to freeze for later use.

Drinks
In addition to water, some other drinks are allowed. These being green tea,
herbal tea, fennel tea, mint tea, white tea, water with lemon and up to 2 long
black coffees per day. Stay away from any drinks that contain sugar, artificial
sweeteners, colours or preservatives. Always check the ingredients!

I recommend drinking warm water with half a squeezed lemon every morning
before you eat and workout It aids your digestive system,
cleanses your system, boosts your immune system, balances
pH levels, clears your skin, energizes you, aids in weight
loss and much more! You can also add 1-2 teaspoons
apple cider vinegar and some grated ginger.

75
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76

Please note that some of the
recipes gives you the option
to chose your favourite salad
greens and vegetables, or
breakfast nutrient boosters.
This might alter the quantity
you might need for the week.
Fruit and Vegetables
1 banana
150g (5.3 oz.) baby spinach
1 kg (3 lbs. 4.9 oz.) fresh
of frozen berries of your choice
6 onions
2 heads of garlic
2 avocados
4 roma tomatoes
3 red capsicums (bell peppers)
110g (3.8 oz.) baby kale
5 medium carrots
3 ribs of celery
2 green apples
1 packet of mixed bean sprouts
100g (3.5 oz.) of bean sprouts
2 lemons
1 English cucumber
20g (0.7 oz.) mixed salad leaves
(option: baby kale or spinach)
20g (0.7 oz.) rocket (arugula)
(option: baby kale or spinach)
2 baby bok choy
500g (17.6 oz.) mushroom
(crimini, button, flat etc.)
300g (10.6 oz.) green beans
(string/snap beans)
500g (17.6 oz.) sweet potato
leek
head red cabbage
4 red chillies
5-6 limes
1 large zucchini
115g (4 oz.) broccoli
Nuts, Seeds and Nut Flours
1 package chia seeds
1 package quinoa seeds
1 package quinoa flour
1 package coconut flour
1 package of natural almonds
1 package of ground flaxseed (linseed)
1 small package of natural walnuts
1 packet of unsweetened desiccated
(shredded) coconut
Meat
100g (3.5 oz.) of smoked salmon
250g (8.8 oz.) ling
(option: any firm white-fleshed fish)
250 g (8.8 oz.) prawns (shrimp)
500g (1 lbs. 1.6 oz.)
of extra lean beef mince
1100g (1 lbs. 7.1 oz.) chicken breast fillet
600g (1lbs. 5 oz.) extra lean turkey mince
Herbs and Spices
Black pepper
Ground cinnamon
Pink Himalayan salt
Turmeric
Chilli powder
Red chilli flakes
Ground nutmeg
Ground paprika
Coriander seeds
Dried basil
Dried oregano
2 bunches fresh coriander
1 bunch fresh oregano
1 bunch fresh basil
1 bunch fresh flat-leaf parsley
Oils and Dressings
Extra virgin olive oil
Extra virgin coconut oil
Balsamic vinegar
Dairy and Dairy Alternatives
2 cartons of unsweetened almond milk
1 large tub of Greek yoghurt
150g (5.3 oz.) feta cheese
Miscellaneous
1 tub of protein powder (whey),
plain or vanilla
1 small tub of protein powder (pea), vanilla
1 container of stevia
1 container or liquid stevia
1 container of baking powder
1 container or raw cacao
1 packet of brown rice
1 packet of gluten-free wraps
40 whole eggs
1 jar of sun-dried tomatoes
1 small jar of ajvar relish
(option: another relish or dip)
Gluten free fish sauce
Coconut nectar
77
 Nuts, Seeds and Nut Flours
Top up on your nuts, seeds and flours if
needed

25g (0.9 oz.) walnuts, natural

Meat or Meat Alternatives

400g (14.1 oz.) ling (option: another
firm white-fleshed fish)
500g (17.6 oz.) extra lean turkey mince
400g (14.1 oz.) extra lean pork mince
400g (14.1 oz.) extra lean beef mince
120g (4.2 oz.) lean piece of steak

Herbs and Spices

1 bunch of fresh basil
1 bunch fresh rosemary
1 bunch fresh oregano
Please note that some of the 2 bunches fresh coriander (cilantro)
recipes gives you the option to
chose your favourite salad greens Oils and Dressings
and vegetables, or breakfast
nutrient boosters. This might alter Fill up if needed
the quantity you might need for
Extra virgin coconut oil
the week. You might also have Extra virgin olive oil
some leftover ingredients from
last week. Ensure you take a look Dairy and Dairy Alternatives
in your pantry, fridge and freezer
before you go shopping. 50g (1.7 oz.) feta cheese
1 carton of unsweetened almond milk
1 small tub of Greek yoghurt
Fruit and Vegetables Miscellaneous
Take a look to see what you have left from last 38 whole eggs
week and top up if required. 1 small tub of protein powder (pea),
vanilla
1 roma tomato 1 small tub of protein powder (whey or
7 onions vegan-friendly), plain or vanilla
100g (3.5 oz.) baby kale 1 packet dried dates
1-3 head of garlic 1 packet arrowroot flour
515g (18.2 oz.) broccoli 1 container (355 ml/12 fl. oz.)
1 avocado light coconut milk
450g (15.9 oz.) of butternut pumpkin 170g (6 oz.) sodium reduced
2 red capsicums (bell peppers) tomato paste
1 green capsicums (bell peppers) 1 packet of brown rice
1 yellow capsicums (bell peppers) 1 bottle of coconut aminos
50g (1.8 oz.) green beans (option: gluten free soy sauce)
(string/snap beans)
60g (2.1 oz) mushroom
3 zucchini
1 bag of fresh or frozen berries
of your choice
3 carrots
3 celery ribs
2 apples
3 red chillies
3 lemons
180g bean sprouts
2 bananas
75g (2.6 oz.) pineapple, fresh or frozen
head red cabbage
3 large eggplants (aubergines)

78
 Nuts, Seeds and Nut Flours
1 package chia seeds
1 package quinoa seeds
1 package quinoa flour
1 package coconut flour
1 package of natural almonds
1 package of ground flaxseed (linseed)
1 small package of natural walnuts
1 packet of unsweetened desiccated
(shredded) coconut

Meat
600g (1 lb. 5 oz.) turkey mince
100g (3.5 oz.) smoked salmon
Please note that some of the 250g (8.8 oz.) prawns (shrimp)
recipes give you the option 250g (8.8 oz.) firm white fish
600g (21.2 oz.) chicken breast
to chose your favourite salad
greens and vegetables, or Herbs and Spices
breakfast nutrient boosters.
This might alter the quantity Black pepper
you might need for the week. Ground cinnamon
You might also have some Pink Himalayan salt
Turmeric
leftover ingredients in the Chilli powder
fridge or freezer from previous Red chilli flakes
weeks. Ensure you take a Ground nutmeg
look in your pantry, fridge Ground paprika
and freezer before you go Coriander seeds
Dried basil
shopping. Dried oregano
2 bunches fresh coriander
1/2 bunch fresh oregano
Fruit and Vegetables 1 bunch fresh basil

1 banana Oils and Dressings

90g (3.2 oz.) baby spinach
1 kg (3 lbs. 4.9 oz.) fresh of frozen Extra virgin olive oil
berries of your choice Extra virgin coconut oil
2 onions Balsamic vinegar
1-2 heads of garlic
2 avocados Dairy and Dairy Alternatives
4 roma tomatoes
2 red capsicums (bell peppers) 2 cartons of unsweetened almond milk
110g (3.8 oz.) baby kale 1 large tub of Greek yoghurt
5 medium carrots 50g (1.8 oz.) feta cheese
3 ribs of celery
2 green apples Miscellaneous
1 packet of mixed bean sprouts
2 lemons 1 tub of protein powder (whey), plain
1 English cucumber or vanilla
20g (0.7 oz.) mixed salad leaves 1 small tub of protein powder (pea),
(option: baby kale or spinach) vanilla
20g (0.7 oz.) rocket (arugula) (option: 1 container of stevia
baby kale or spinach) 1 container or liquid stevia
300g (10.6 oz.) mushroom (crimini, 1 container of baking powder
button, flat etc.) 1 container or raw cacao
300g (10.6 oz.) green beans (string/ 1 packet of brown rice
snap beans) 1 packet of gluten-free wraps
500g (17.6 oz.) sweet potato 34 whole eggs
head red cabbage 1 jar of sun-dried tomatoes
3 red chillies 1 tub of hummus
5 limes
1 large zucchini
115g (4 oz.) broccoli

79
 Nuts, Seeds and Nut Flours
Top up on your nuts, seeds and flours
if needed

25g (0.9 oz.) walnuts, natural

Please note that some of the

recipes give you the option
to chose your favourite salad
greens and vegetables, or
breakfast nutrient boosters.
This might alter the quantity
you might need for the week.
You might also have some
leftover ingredients in the Meat
fridge or freezer from previous 400g (14.1 oz.) ling (option: another
weeks. Ensure you take a look firm white-fleshed fish)
in your pantry, fridge and 500g (17.6 oz.) extra lean
freezer before you go shopping. turkey mince
400g (14.1 oz.) extra lean pork mince
120g (4.2 oz.) lean piece of steak

Fruit and Vegetables Herbs and Spices

Take a look to see what you have left from 1 bunch of fresh basil
last week and top up if required. 1 bunch fresh rosemary
1 bunch fresh oregano
1 roma tomato 2 bunches fresh coriander (cilantro)
6 onions
100g (3.5 oz.) baby kale
1 head of garlic
Oils and Dressings
515g (18.2 oz.) broccoli
Fill up if needed
1 avocado
50g (1.8 oz.) of butternut pumpkin
Extra virgin coconut oil
2 red capsicums (bell peppers)
Extra virgin olive oil
1 green capsicums (bell peppers)
1 yellow capsicums (bell peppers)
50g (1.8 oz.) green beans Dairy and Dairy Alternatives
(string/snap beans)
60g (2.1 oz) mushroom 50g (1.7 oz.) feta cheese
3 zucchini 1-2 cartons of unsweetened
1 bag of fresh or frozen berries almond milk
of your choice
3 carrots Miscellaneous
3 celery ribs
2 apples 37 whole eggs
3 red chillies 1 small tub of protein powder (whey
3 lemons or vegan-friendly), plain or vanilla
180g bean sprouts 1 packet of brown rice
2 bananas 1 bottle of coconut aminos
75g (2.6 oz.) pineapple, fresh or frozen
head red cabbage

80
 1 package green lentils
2 cans (400g/14.1 oz. each)
tinned organic black beans
50g (1.8 oz.) cashews, natural
1 package rolled oats, gluten free
1 package brown rice
400g (14.1 oz.) tinned organic kidney beans
1 can (400g/14.1 oz.) tinned lentils

Herbs and Spices

Pink Himalayan salt
Black pepper
Cinnamon
Nutmeg
Chilli powder
Dried basil
Dried oregano
Paprika
Please note that some of the Cayenne pepper
recipes gives you the option to Red chilli flakes
chose your favourite salad greens Taco spice mix
1 bunch fresh parsley
and vegetables, or breakfast 1 bunch fresh basil
nutrient boosters. This might alter 2-3 bunches fresh coriander (cilantro)
the quantity you might need for
the week. Oils and Dressings
1 bottle extra virgin olive oil
1 bottle extra virgin coconut oil
Fruit and Vegetables
900g (30.4 oz.) fresh or frozen Dairy and Dairy Alternatives
berries of your choice
30g (1 oz.) baby spinach 1 tub of plain Greek yoghurt
1-2 heads of garlic 2 carton of unsweetened almond milk
6-7 onions
6 roma tomatoes Miscellaneous
3 avocados
2 red capsicums (bell peppers) 20 eggs
5 bananas 1 tub protein powder, whey, plain or vanilla
160g (5.4 oz.) baby kale 1 tub pea protein powder, vanilla
30g (1.1 oz.) rocket (arugula) Stevia
150g (5 oz.) mushroom Raw cacao
1 zucchini Organic vanilla extract
2 lemons 1 packet of gluten-free wrap
2 carrots Nutritional yeast
200g (7.1 oz.) snow peas Baking powder
2 limes White wine vinegar
60g (2.1 oz.) romaine lettuce 1 jar organic mustard
1 English cucumber 1 jar unsweetened apple sauce
300g (10.1 oz.) butternut pumpkin 1 jar black bean sauce
100g (3.5 oz.) green beans 1 small jar tomato salsa
(string/snap beans) 1 packet red lentils
1 head of broccoli 1 packet green lentils
1 apple Coconut nectar
Green curry paste
Nuts, Seeds, Grains, Gluten-free tamarind paste
Legumes and Flours
1 package chia seeds
100g (3.5 oz.) almonds, natural
1 package almond flour
1 package coconut flour
1 package oat flour, gluten free
1 package quinoa seeds
(option: quinoa flakes)
1 package ground flaxseed (linseed)
2 cans (400g/14.1 oz. each)
tinned organic mixed beans
400g (14.1 oz.) tempeh
500g (15.9 oz.) tinned organic
chickpeas (garbanzo beans)
1 package red lentils

81
 Herbs and Spices
Ground cumin
1 bunch fresh oregano
1 bunch fresh flat-leaf parsley

Oils and Dressings

1 bottle extra virgin olive oil
1 bottle extra virgin coconut oil
1 bottle organic balsamic vinegar

Dairy and Dairy Alternatives

Please note that some of the
recipes give you the option to
chose your favourite salad greens
and vegetables, or breakfast
nutrient boosters. This might alter
the quantity you might need for
the week. You might also have
some leftover ingredients in the
fridge or freezer from previous
weeks. Ensure you take a look in
your pantry, fridge and freezer
before you go shopping.
1 tub of plain Greek yoghurt
1 carton of unsweetened almond milk
Miscellaneous
1 packet of brown rice flakes
1 tub of natural protein powder
(pea), vanilla
300g (10.1 oz.) sodium reduced
tomato paste
Coconut aminos
1 jar ajvar relish (option: another
relish or dip)
1 small packet with Aa berry powder
1 packet dried dates

Fruit and Vegetables

100g (3.5 oz) of baby spinach
3 bananas
150g (5 oz.) frozen blueberries
750g (25.4 oz.) fresh or frozen
berries of your choice
1 apple
2 medium carrots
2 celery ribs
1 English cucumber
5 onions
1 head of garlic
1 green chilli
1 head of broccoli
1 red capsicum
1 avocado
1 large zucchini
1 small sweet potato
300g (10.1 oz.) butternut pumpkin

Nuts, Seeds, Grains,

Legumes and Flours
400g (14.1 oz.) tempeh
150g (5 oz.) tinned organic kidney beans
1200g (42.3 oz.) tinned organic chickpeas
(garbanzo beans)
400g (14.1 oz.) tinned organic lentils

82

Please note that some of the
recipes give you the option to
chose your favourite salad greens
and vegetables, or breakfast
nutrient boosters. This might alter
the quantity you might need for
the week. You might also have
some leftover ingredients in the
fridge or freezer from previous
weeks. Ensure you take a look in
your pantry, fridge and freezer
before you go shopping.
Fruit and Vegetables
900g (30.4 oz.) fresh or frozen
berries of your choice
30g (1 oz.) baby spinach
1-2 heads of garlic
6-7 onions
6 roma tomatoes
3 avocados
2 red capsicums (bell peppers)
5 bananas
160g (5.4 oz.) baby kale
30g (1.1 oz.) rocket (arugula)
150g (5 oz.) mushroom
1 zucchini
2 lemons
2 carrots
200g (7.1 oz.) snow peas
2 limes
60g (2.1 oz.) romaine lettuce
1 English cucumber
300g (10.1 oz.) butternut pumpkin
100g (3.5 oz.) green beans
(string/snap beans)
1 head of broccoli
1 apple
Nuts, Seeds, Grains,
Legumes and Flours
1 package chia seeds
1 packet of natural almonds
1 package almond flour
1 package coconut flour
1 package oat flour, gluten free
1 package quinoa seeds
(option: quinoa flakes)
1 package ground flaxseed (linseed)
400g (14.1 oz.) tinned organic
kidney beans
1 can (400g/14.1 oz.) tinned lentils
2 cans (400g/14.1 oz. each) tinned
organic black beans
500g (15.9 oz.) tinned organic
chickpeas (garbanzo beans)
400g (14.1 oz.) tempeh
2 cans (400g/14.1 oz. each)
tinned organic mixed beans
1 package rolled oats, gluten free
1 package brown rice
Herbs and Spices
Pink Himalayan salt
Black pepper
Cinnamon
Nutmeg
Chilli powder
Dried basil
Dried oregano
Paprika
Cayenne pepper
Red chilli flakes
Taco spice mix
1 bunch fresh parsley
1 bunch fresh basil
2-3 bunches fresh coriander (cilantro)
Oils and Dressings
1 bottle extra virgin olive oil
1 bottle extra virgin coconut oil
Dairy and Dairy Alternatives
1 tub of plain Greek yoghurt
2 cartons of unsweetened almond milk
Miscellaneous
1 tub pea protein powder, vanilla
Stevia
Raw cacao
Organic vanilla extract
1 packet of gluten-free wrap
Nutritional yeast
Baking powder
White wine vinegar
1 jar organic mustard
1 jar unsweetened apple sauce
1 jar black bean sauce
1 small jar tomato salsa
1 packet red lentils
1 packet green lentils
Coconut nectar
Green curry paste
Gluten-free tamarind paste
83
 Herbs and Spices
Ground cumin
1 bunch fresh oregano
1 bunch fresh flat-leaf parsley

Oils and Dressings

1 bottle extra virgin olive oil
1 bottle extra virgin coconut oil

Dairy and Dairy Alternatives

1 tub of plain Greek yoghurt
1 carton of unsweetened almond milk

Miscellaneous
Please note that some of the 1 packet of brown rice flakes
recipes give you the option 1 tub of natural protein powder
to chose your favourite salad (pea), vanilla
greens and vegetables, or 100g (3.5 oz.) sodium reduced
tomato paste
breakfast nutrient boosters. 1 jar ajvar relish (option: another
This might alter the quantity relish or dip)
you might need for the 1 small packet with Aa berry powder
week. You might also have
some leftover ingredients
in the fridge or freezer from
previous weeks. Ensure you
take a look in your pantry,
fridge and freezer before
you go shopping.

Fruit and Vegetables

100g (3.5 oz) of baby spinach
3 bananas
150g (5 oz.) frozen blueberries
750g (25.4 oz.) fresh or frozen
berries of your choice
1 apple
2 medium carrots
2 celery ribs
1 English cucumber
3 onions
1 head of garlic
1 green chilli
1 head of broccoli
1 red capsicum
1 avocado
1 large zucchini
1 small sweet potato

Nuts, Seeds, Grains,

Legumes and Flours
150g (5 oz.) tinned organic
kidney beans
1200g (42.3 oz.) tinned organic
chickpeas (garbanzo beans)
400g (14.1 oz.) tinned organic lentils

84
 beans), cooked or tinned
600g (21.2 oz.) tinned organic
mixed beans
1 small packet red lentil
1 small packet green lentils

Herbs and Spices

Pink Himalayan salt
Black pepper
Cinnamon
Chilli powder
Red chilli flakes
Dried oregano
Ground paprika
Ground nutmeg
2-3 bunches fresh coriander (cilantro)
1 bunch fresh flat-leaf parsley
Please note that some of the Stevia
recipes gives you the option to Organic vanilla extract
chose your favourite salad greens Taco spice mix
and vegetables, or breakfast
nutrient boosters. This might alter Oils and Dressings
the quantity you might need for 1 bottle extra virgin olive oil
the week. 1 bottle extra virgin coconut oil

Dairy Alternatives
Fruit and Vegetables
2 cartons of unsweetened almond milk
750g (26.5 oz.) fresh or frozen
berries of your choice Miscellaneous
50g (1.8 oz.) baby spinach
5 bananas 1 tub of natural protein powder
2 apples (vegan-friendly), vanilla
3 carrots 300g (10.1 oz.) sodium reduced
2 celery ribs tomato paste
2 English cucumber Coconut aminos
60g (2.1 oz.) baby kale Coconut nectar
30g (1.1 oz.) rocket (arugula) White wine vinegar
200g (7.1 oz.) mushroom, any type Gluten-free green curry paste
6 roma tomatoes Gluten-free tamarind paste
2 zucchinis 180ml (6 fl. oz.) light coconut milk
3 lemons 1 jar ajvar relish (option: another
6 onions relish or dip)
1 head of garlic Baking powder
200g (7.1 oz.) snow peas Gluten-free crackers
1 red capsicum 1 packet gluten-free, vegan-friendly wraps
1 avocado Raw cacao
2 limes Organic mustard
60g (2.1 oz.) romaine lettuce Unsweetened apple sauce
300g (10.6 oz.) butternut pumpkin Black bean sauce
100g (3.5 oz.) green beans 1 small jar tomato salsa
(string/snap beans)

Nuts, Seeds and Nut Flours

1 packet chia seeds
1 packet natural almonds
1 packet coconut flour
1 packet ground flaxseed (linseed)
1 packet quinoa seeds
1 packet almond flour
1 packet gluten-free oat flour
1 packer gluten-free rolled oats
400g (14.1 oz.) tempeh
400g (14.1 oz.) kidney beans
1 can (400g/14.1 oz.) tinned organic lentils
2 cans (400g/14.1 oz. each)
tinned organic black beans
500g (17.6 oz.) chickpeas (garbanzo

85
 Herbs and Spices
Ground cumin
1 bunch fresh flat-leaf parsley
1 bunch fresh oregano
Turmeric

Oils and Dressings

Top up if necessary

1 bottle balsamic vinegar

Dairy Alternatives
2 cartons of unsweetened almond milk

Please note that some of the Miscellaneous

recipes give you the option to
1 tub of natural protein powder
chose your favourite salad greens (vegan-friendly), vanilla
and vegetables, or breakfast 1 packet brown rice flakes
nutrient boosters. This might alter (option: any gluten free flake)
the quantity you might need for 350g (12.4 oz.) sodium-reduced
the week. You might also have tomato paste
1 packet dried dates
some leftover ingredients in the 1 small packet aa powder
fridge or freezer from previous
weeks. Ensure you take a look in
your pantry, fridge and freezer
before you go shopping.

Fruit and Vegetables

1025g (36.2 oz.) fresh or frozen
berries of your choice
2 bananas
140g (4.9 oz.) baby spinach
1 apple
3 carrots
3 celery ribs
2 English cucumber
150g (5.3 oz.) frozen blueberries
5 onions
1 head of garlic
1 green chilli (option: red chilli)
1 head broccoli
1 red capsicum (bell pepper)
1 avocado
1 zucchini
1 small sweet potato
300g (10.6 oz.) butternut pumpkin

Nuts, Seeds and Nut Flours

1 packet of natural almonds
1 packet almond flour
400g (14.1 oz.) tempeh
400g (14.1 oz.) tinned organic
brown lentils
1 packet coconut flour
150g (5.3 oz.) tinned organic
red kidney beans
1200g (42.3 oz.) tinned organic chickpeas
(garbanzo beans)

86
 1 can (400g/14.1 oz.) tinned organic lentils
2 cans (400g/14.1 oz. each)
tinned organic black beans
500g (17.6 oz.) chickpeas (garbanzo
beans), cooked or tinned
600g (21.2 oz.) tinned organic
mixed beans
1 small packet red lentil
1 small packet green lentils

Herbs and Spices

Pink Himalayan salt
Black pepper
Cinnamon
Chilli powder
Red chilli flakes
Please note that some of the Dried oregano
recipes give you the option to Ground paprika
chose your favourite salad greens Ground nutmeg
and vegetables, or breakfast 2-3 bunches fresh coriander (cilantro)
nutrient boosters. This might alter 1 bunch fresh flat-leaf parsley
Stevia
the quantity you might need for Organic vanilla extract
the week. You might also have Taco spice mix
some leftover ingredients in the
fridge or freezer from previous Oils and Dressings
weeks. Ensure you take a look in
your pantry, fridge and freezer 1 bottle extra virgin olive oil
1 bottle extra virgin coconut oil
before you go shopping.
Dairy Alternatives
Fruit and Vegetables 2 cartons of unsweetened almond milk

750g (26.5 oz.) fresh or frozen Miscellaneous

berries of your choice
50g (1.8 oz.) baby spinach 1 tub of natural protein powder
5 bananas (vegan-friendly), vanilla
2 apples 300g (10.1 oz.) sodium reduced
3 carrots tomato paste
2 celery ribs Coconut aminos
2 English cucumber Coconut nectar
60g (2.1 oz.) baby kale White wine vinegar
30g (1.1 oz.) rocket (arugula) Gluten-free green curry paste
200g (7.1 oz.) mushroom, any type Gluten-free tamarind paste
6 roma tomatoes 180ml (6 fl. oz.) light coconut milk
2 zucchinis 1 jar ajvar relish (option: another
3 lemons relish or dip)
6 onions Baking powder
1 head of garlic Gluten-free crackers
200g (7.1 oz.) snow peas 1 packet gluten-free, vegan-friendly wraps
1 red capsicum Raw cacao
1 avocado Organic mustard
2 limes Unsweetened apple sauce
60g (2.1 oz.) romaine lettuce Black bean sauce
300g (10.6 oz.) butternut pumpkin
100g (3.5 oz.) green beans
(string/snap beans)

Nuts, Seeds and Nut Flours

1 packet chia seeds
1 packet natural almonds
1 packet coconut flour
1 packet ground flaxseed (linseed)
1 packet quinoa seeds
1 packet almond flour
1 packet gluten-free oat flour
1 packer gluten-free rolled oats
400g (14.1 oz.) tempeh
400g (14.1 oz.) kidney beans

87
 Herbs and Spices
1 bunch fresh flat-leaf parsley
1 bunch fresh oregano

Oils and Dressings

Top up if necessary

Dairy Alternatives
2 cartons of unsweetened
almond milk

Please note that some of the Miscellaneous

recipes give you the option
1 tub of natural protein powder
to chose your favourite salad (vegan-friendly), vanilla
greens and vegetables, or 150g (5.3 oz.) sodium-reduced
breakfast nutrient boosters. tomato paste
This might alter the quantity
you might need for the week.
You might also have some
leftover ingredients in the
fridge or freezer from previous
weeks. Ensure you take a
look in your pantry, fridge
and freezer before you go
shopping.

Fruit and Vegetables

1025g (36.2 oz.) fresh or frozen
berries of your choice
2 bananas
140g (4.9 oz.) baby spinach
1 apple
3 carrots
3 celery ribs
2 English cucumber
150g (5.3 oz.) frozen blueberries
3 onions
1 head of garlic
1 green chilli (option: red chilli)
1 head broccoli
1 red capsicum (bell pepper)
1 avocado
1 zucchini
1 small sweet potato

Nuts, Seeds and Nut Flours

1 packet of natural almonds
1 packet almond flour
400g (14.1 oz.) tinned organic
brown lentils
1 packet coconut flour
150g (5.3 oz.) tinned organic
red kidney beans
1200g (42.3 oz.) tinned organic
chickpeas (garbanzo beans)

88
Eating Out
This program is designed to be followed 100% to get the best results possible, but I understand that
things happen that are out of your control and there may be times when you must eat out and you
cannot bring your own food with you. By no means am I saying its okay to eat out every now and then
while on this plan and still achieve the best results possible. If you choose to eat out you are risking
your results being affected negatively. A meal that is not a part of this plan can undo your hard work
and the last thing you want is to go backwards!

Here are some tips on eating out if it is a must:

Chicken or fish salad.

Ask for the balsamic dressing on the side (you can add raw olive oil).
Ask to add avocado if its not on the menu. When it comes out taste the balsamic dressing some
are sweet and have a lot of sugar in it so you have to be careful. If it tastes too sweet to be healthy,
it probably is.
Lean protein and vegetables.
Order some sort of lean meat such as grilled chicken, beef, or fish with salad or vegetables. I
ask for mainly green vegetables and ask for them to be steamed with no oil or butter. Some places
dont allow you to change the menu but most places are happy to cater to your needs. You must
be specific when ordering! Tell them exactly what you want in detail.
Omelettes.
A lot of people have these with the yolks removed as they are high in fat, but I always have at least
one whole egg! The yolks actually have far more nutrients and protein than the whites and contain
necessary good fats.
Sushi.
Find somewhere that does brown or black rice. Ask for it to be made with no mayonnaise. Cooked
tuna and avocado have all sorts of things added to it, which makes it not so healthy! Sashimi, raw
fish and avocado made with brown rice is one of the healthiest options, or prawn/crab and
avocado. Dont add soy sauce.
Mexican.
When I eat Mexican food I usually get a burrito bowl made with brown rice, chicken, tomato salsa
and guacamole, or if I dont want the rice I get lettuce in place of the rice and ask for no cheese.
They also do chicken or beef salads.
Vegetarian or vegan?
If youre a vegetarian or vegan look for somewhere that has foods such as; brown rice, quinoa,
gluten free pasta, buckwheat pasta, eggs, tempeh, beans, lentils, vegetables, salad, mushrooms,
breads such as Ezekiel, gluten free, rye, spelt, or sourdough. Stay away from anything deep-fried,
processed, sugary, oily, fatty (excluding good fats such as avocado, nuts, coconut oil etc.).
89
Remember its important to try your very hardest to avoid eating out while on my Emily Skye F.I.T.
program if you want to achieve the best results possible.

As previously stated, when purchasing your food for the Emily Skye F.I.T. program, (when possible)
buy fresh and/or organic ingredients.
If you MUST have a sweetener in your coffee or tea get a natural sweetener like Stevia! Keep
sachets in your handbag for when youre out. Avoid artificial sweeteners.
Invest in waterproof make-up and dry shampoo if you are a shift worker or a busy mum and are
trying to save time then these can be a godsend when it comes to fitting workouts into a busy day.
If you have to go somewhere after your workout throw your waterproof mascara on before training,
jump into a quick shower afterwards and dry-shampoo your hair so youre all ready to go. Much
quicker than re-applying all your make-up and washing and blow-drying your hair all over again.
If you have to work early and therefore need to work out even earlier, set your alarm and put it on
the other side of the room so you HAVE to get up to turn it off. Have your gym clothes ready to
go next to your bedroom door so you can put them straight on. Once your runners are laced up,
you wont be getting back into bed.
Set an alarm to remind yourself to eat. Its important that you dont skip meals as this will only lead
to your bodys metabolism slowing down and more fat being stored!
Try to surround yourself with like-minded people. If you have a friend that is keen on exercise and
healthy eating then organise for them to join you when you train or if you have to go out for an
occasion. Healthy influences will lead to healthy choices.
Pre-make your meals weekly or so and store them in the freezer or refrigerator ready for heating up to
save you some time. No excuses for not eating well!
All nuts must be unsalted and all fruit must be fresh, not dried. Dried fruit is a trap; it is full of sugar
and preservatives!
Following this plan exactly will provide results. Straying for a day or two will not give you the results
you are after. You MUST be strict with yourself and realise that just thinking about becoming a fitter
person will not automatically make you a fitter person. Practice saying no thank you. It will get easier!
If you cant resist driving past your local cake shop, or sitting with people who are eating unhealthy
food then dont! Drive a different way and sit on your own to eat. You have to take control of yourself
and do whatever it takes to stay on track.
Steer well clear of alcohol there are so many hidden calories in alcohol that will do nothing but hinder
your results, not to mention the fact that a hangover will affect your appetite and motivation to train
the following day. Nowhere in this plan is alcohol suggested or recommended. It should therefore not
be consumed.

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TIPS and TRICKS

Failing to plan is planning to fail.

If you know you are going to have a busy few days then plan ahead and pre-make your food and set
times for your training!
Drink plenty
Buy 2-3 1.5L bottles of water and re-fill these each day. It is an easy way to keep track of your exact
water consumption.
Start you day with lemon
First thing in the morning drink a large glass of warm water with some freshly squeezed lemon. This
will help your digestive system working.
Make time for you time
Use your time off or days off to have you time make food, train, catch up on some sleep and do
anything that you do not have time to do on other days. This will help to free up your busy days so
you can still focus on your goals. That way there are no excuses.
Love your exercise
Learn to view your training times as you time/downtime. Use it as a break from your busy day and a
break from the world. You will learn to love and crave this time out!
Learn from mistakes
If you slip up and eat something you shouldnt have its not the end of the world. We are human after
all! Forgive yourself and get straight back into your program. Start again from your next meal. A lot of
people feel like giving up when they make one slip up. DO NOT BE ONE OF THOSE PEOPLE! You will
regret it, I can assure you!
Stick to the program
If youre new to clean eating, all of this may seem overwhelming, but the hardest part is the start! You
are re-training your body to like healthy foods and it will become easier in time. If you stick to this
program you will get results and this is the biggest motivation you can have to keep you going so you
can make healthy eating a way of life.
Dont give up
Dont give up before you see results if you stick to it and dont cheat I guarantee you will get results!
Wear gym attire
Make sure you wear the appropriate attire for your training. High quality, comfortable, supportive
footwear is essential. Wear clothing that is comfortable/supportive that will allow you to train
unhindered.
Stay focused on your goal.
If you feel unmotivated, find something such as photos that motivate you to keep going. Motivation is
a day-to-day necessity! Its up to YOU to keep yourself motivated!

After the 4 weeks, keep adopting a healthy lifestyle. This is not a nutritional guide that you follow for 4
weeks and then go back to your old ways of bad eating. Clean, basic foods accompanied with exercise
are an important part of being mentally and physically sound all year round.

91
Overview
92
A few important points before we begin:

1. Ive written this section to give you a

comprehensive overview and explain not
only what youll be doing, but most
importantly why so you can take this
knowledge and use it as a foundation for
your all-new strong and healthy lifestyle.
Each workout, along with your daily
nutrition and all the equipment youll
need laid out simply for each individual day
in Part 4: Emily Skye F.I.T. Program.

2. Please remember that both sections are

meant to be used in conjunction with the
exercise instruction videos stored in the
members areas. Any time you are unsure of
how to perform an exercise correctly please
refer to these videos.

3. The workouts and guidelines equally

apply to beginner and advanced trainers.
Simply choose the workout level and type
- either beginner/home or advanced - you
think is right for you based on where you
think you are at. If youre in doubt. I often
suggest starting with the beginner workouts
first to get a good understanding of my
programs, before moving to advanced.

93
Ok. Lets breakdown exactly what youll be doing in the gym or at
home during your Emily Skye F.I.T. (Phase 1) program.

Emily Skye F.I.T. (Phase 1) is the program I personally do to achieve full body definition fast while at
the same time targeting key problem areas such as my mid section, thighs & booty and arms.

WhatI have found to get the best results is combining strength sessions that target specific areas,
coupled with circuit training that works your whole body, and appropriate rest. So, with this
holistic focus in mind, the program is split up to emphasize a particular goal each day, as follows:

1. Upper Body
2. Lower Body
3. Core (abs)
4. HIIT circuits (for overall conditioning and aerobic fitness)

This is demonstrated below in the following breakdown:

DAY 1 2 3 4 5 6 7

WEEK 1 Upper body 1 Lower body 1 Core based 1 Rest HIIT circuit 1 Upper body 2 Lower body 2

WEEK 2 Rest Core based 2 HIIT circuit 2 Upper body 3 Rest Lower body 3 Core based 3

WEEK 3 HIIT circuit 3 Rest Upper body 4 Lower body 4 Core based 4 Rest HIIT circuit 4

WEEK 4 Upper body 5 Lower body 5 Rest Core based 5 HIIT circuit 5 Upper body 6 Rest

*Nb. Yellow highlighted days refer to your extra stretching workouts

The goal is to get the fastest results possible, and continue to get great results over time. This
is why, just when your body adapts, the intensity, reps or type of exercise changes - so youll be
doing an entirely new upper, lower, core and HIIT workout every 5-7 days.

For example, you complete the upper body #1 routine on Day 1 and then do an all new upper body
routine #2 on Day 6.

Its this variety and constantly challenging you to do different moves that will help you naturally
bust through plateaus and boost motivation. You will always stimulated because youre doing
something different almost every workout.

94
How will I be training?

95
96
97
98
COOL DOWN / STRETCHES

Stretching after your workouts help your muscles to relax and restore flexibility to tightened,
shortened muscles. Its also great to stretch on your rest days.

99
Forearms / Wrists

Hold
5-10 se
each st cs
re
Performtch.
times. 3

100
Shoulders

arm
Pull your chest
ur
across you feel it
until yo rough
h
stretch t ulders
your s h o

Triceps

Put one
arm behind
your head &
push down o
your elbow w n
it
your other armh
to stretch you
r
triceps

101
Chest

Gently t
ins
push aga ntil
u
the wall l it
e
you fe ugh
hro
stretch t hest
your c

Chest / Shoulders / Biceps

Lin Interloc
hands bk fingers k
e
your kn hind push ha &
n
& gently ees away fr ds
p om
upward ull your bo
dy

102
Lats / Obliques / Back

Stretch
en
up tall th side
our
lean to y ing your
ll
gently pu arm. You
ite
oppos feel this
should ur
down yo
sides

Link ha
behind nds
knees & your
w
arched ith an
gently p back
ull
to stretc upward
h your
back

103
Trunk

Gently
r
twist you y
d
upper bo side
to
from side eping
while ke and
your hips ill
legs st

Neck

Gently
warm up your
neck by tilting
your head on e
ach
side, look up &
down & look fr
om
side to side

104
105
Quads

r foot
Hold you ur leg
o
& push y il you
back unt etch
feel it str h
throug .
d
your qua

While
Hips / Quads keeping your
body upright put
one knee out in fr
on
& push your hips t
forward until you
fe
it stretch through el
your hip & quad

106
Groin

t
Place fee eel
& p
together utward
o
your feet ands while
r h
with you ur elbows to
using yo h your knees
s
gently pu the ground.
towar d
ep your
Try to ke aight.
back str

107
Calves
To stret
your calf mch
push forw uscle
a
keeping y rd while
our back
leg fairly
The furthe straight.
r
you push forward
the m
intense th ore
e
stretch!

Full Body Stretch

This stretch
is great for
opening up your
back, neck, chest,
hips & shoulders
& stretches out
your calves &
hamstrings!

108
Hamstrings

Bend one
ur
knee & put yo y in
htl
other leg slig h your
u w it
front of yo sh down
u
foot flexed. P leg with
on your bent stretch
your hands to of the
the hamstring
other leg

Whil
keeping e
back your
gently le straight,
towardsan forward
y
until yo our foot
u
stretch feel it
your ha through
mstring
s

109
Back / Glutes / Neck

Put one
over your foot
twist arou knee &
n
over your d to look
Use your u shoulder.
p
push your per arm to
your body leg across
.Y
feel this ac ou should
ros
glute & ba s your
ck.

Hamstrings / Glutes

n your
Lay flat o e your
s
back & u ull your
to p
hands our chest.
knee to yld feel this
You shou amstring
in your h te
& glu

110
Hamstrings / Glutes
Gently
pull your le
towards yo g
chest to fe ur
stretch thro el a
your hamstrugh
ing
& glute

Hold each stretch for approximately 5-10 seconds!

111
REMEMBER MY 99% IS HARD: 100% IS EASY RULE!

I strongly recommend doing my suggested training programs as I have found them to be the best
and fastest way to get lean and toned. If for some reason you are unable to perform the exercises
I have given you, I recommend doing alternative exercise and not remaining completely sedentary.

IF YOURE FINDING THE WORKOUTS TOO HARD OR TOO EASY

Everyone has different levels of fitness/strength. In order to progress its important to push yourself!
Its about finding a good level of intensity to challenge your body to adapt. If you are finding the
workouts too easy you can quite easily make them more difficult by increasing the reps, weight,
and/or decreasing your rest time. And, equally if youre very new to training you can easily decrease
the weights, reps and time to suit.

DONT SKIP A BODY PART!

You might be thinking but I dont need to train my chest, or back etc. Your body works as a whole -
you cant train one half of it and forget the other.

YOU WONT GET BULKY!

I want to stress that doing the type of training in my Emily Skye F.I.T. (Phase 1) program will NOT
get you bulky. Females dont have as much testosterone in their bodies as men do. Its very hard for
females to get bulky even with the right training, diet and supplements.

NOT SURE OF SOMETHING?

Then please make sure to connect with one of our experts in the Facebook community. We are here
for you every step of the way! Just click below.

HELP! I have a question! www.emilyskye.com/members/login

*Always consult your doctor before starting a new

training routine.
People with high blood pressure and heart problems
should not do this program.

112
 p r o g r a m
F.I.T.
113
 ,
Let s begin your Emily Skye F.I.T. (Phase1) program.
The following section provides a detailed and comprehensive overview of your 4 week program.
A daily roadmap that I suggest you follow to the letter for best results.

The next 4 weeks can produce some of the best results youve ever achieved, both inside and out!

Changes that when you look back I hope you see as a defining moment that helped to propel you
to bigger and better things. Youve got nothing to lose and everything to gain!
So, go for it!

AND REMEMBER..

1. Please remember that both sections are meant to be used in conjunction with the exercise
instruction videos stored in the members areas. Any time you are unsure of how to perform an
exercise correctly please refer to these videos.

2. Got questions? Need answers? My team, along with the awesome Emily Skye F.I.T. community
are here to help. If you havent already done so, just jump online and go into the members section
to gain access.

www.emilyskye.com/members/login

I cant wait to hear your feedback on the forum or online, plus see a picture of the new you!

114
115
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www.emilyskye.com/members/login

MEAT BREAKFAST SNACK LUNCH SNACK DINNER

Day 1 F.I.T. Chia Pudding 2 Hard-boiled Eggs and Smoked Salmon with Yoghurt and Berry Spinach and Mushroom
Vegetable Sticks Mixed Salad Delight Frittata with Kale, Sweet
Potato and Avocado
Salad

VEGETARIAN BREAKFAST SNACK LUNCH SNACK DINNER

Day 1 F.I.T. Chia Pudding Yoghurt and Berry Mushroom and Lentil F.I.T. Mini Omelettes with F.I.T. Stir-fry (vegan)
Delight and 1 Protein Salad 1/4 Avocado
Shake

VEGAN BREAKFAST SNACK LUNCH SNACK DINNER

Day 1 F.I.T. Chia Pudding Gluten Free Crackers Mushroom and Lentil Vegetable Sticks with F.I.T. Stir-fry (vegan)
with Vegan Hummus Salad Ajvar Relish and 30
and 1 Protein Shake Almonds

UPPER BODY HOME/BEGINNER UPPER BODY GYM/ADVANCED

WORKOUT WORKOUT
Equipment required: Heavy dumbbells, Equipment required: Barbell, lat pulldown
light dumbbells, bench, mat. machine, bench, seated row machine, mat.

Warm-up: Use one of the seven warm-ups Warm-up: Use one of the warm-ups
recommended as preferred. recommended as preferred.

Workout instructions: Complete one set Workout instructions: Complete one set of
of exercise A1, then one set of A2, then go back exercise A1, then one set of A2, then go back
to A1 and complete the required number of sets. to A1 and complete the required number of sets.
Continue with B and C. Continue with B and C.

A1 Dumbbell (heavy) bench press x 12 A1 Bench press x 12

A2 Dumbbell (light) standing bent- A2 Wide grip lat pulldowns x 12
over rows x 12 - 1 x warm-up set of each with empty bar
- 1 x warm-up set of each with light (A1) and light weights (A2)
dumbbells (A1) and no weights (A2) - 60 secs rest between sets
- 60 secs rest between sets - Repeat x 3 sets, (not including
- Repeat x 3 sets, (not including warm-up set)
warm-up set) B1 Seated barbell military press x 12
B1 Seated dumbbell (heavy) military press x 12 B2 Close grip seated row x 12
B2 Dumbbell (heavy) kneeling - 60 secs rest between sets
rows x 12 each arm - Repeat x 3 sets
- 60 secs rest between sets C1 Push-ups x 10
- Repeat x 3 sets C2 Air squats x 15
C1 Push-ups x 10 C3 60 sec elbows and toes plank
C2 Air squats x 15 - No rest between exercises
C3 60 sec elbows and toes plank - Rest 60 secs after C3, then repeat x 3 sets
- No rest between exercises Cool down and stretch
- Rest 60 secs after C3, then repeat x 3 sets
Cool down and stretch

116
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MEAT BREAKFAST SNACK LUNCH SNACK DINNER

Day 2 F.I.T. Quinoa Porridge F.I.T Mini Omelettes Spinach and Mushroom 2 Hard-boiled Eggs and Coconut Crusted
Frittata with Kale, Sweet Vegetable Sticks Turkey Patties with Red
Potato and Avocado Cabbage and Apple Slaw
Salad

VEGETARIAN BREAKFAST SNACK LUNCH SNACK DINNER

Day 2 F.I.T. Quinoa Porridge F.I.T. Protein Muffins F.I.T. Stir-fry (vegan) F.I.T. Mini Omelettes with Vegan Taco Salad with
(vegan) with 1 Protein 1/4 Avocado Brown Rice
Shake

VEGAN BREAKFAST SNACK LUNCH SNACK DINNER

Day 2 F.I.T. Quinoa Porridge F.I.T. Protein Muffins F.I.T. Stir-fry (vegan) F.I.T. Smoothie with Vegan Taco Salad
(vegan) Flaxseeds

LOWER BODY HOME/BEGINNER LOWER BODY GYM/ADVANCED

WORKOUT WORKOUT
Equipment required: Heavy dumbbells, light Equipment required: Barbell, dumbbells and a mat.
dumbbells, mat.
Warm-up: Use one of the seven warm-ups
Warm-up: Use one of the seven warm-ups recommended as preferred.
recommended as preferred.
Barbell squats x 12
Dumbbell squats x 12 - One set warm-up with empty bar
- One set warm-up with just bodyweight - Repeat x 3 sets (not including
- Heavy dumbbells, repeat x 3 sets warm-up set)
Dumbbell (light) lunges x 10 each side Dumbbell lunge x 10 each side
- 10 x lunges left leg, then 10 x lunges - 10 x lunges left leg, then 10 x lunges
right leg right leg
- Rest 30 secs, then repeat x 3 sets - Rest 30 secs, then repeat x 3 sets
Dumbbell deadlifts x 12 Barbell deadlifts x 12
- Heavy dumbbells, slow eccentric phase - Slow eccentric phase
(3 seconds down, 1 second up) each rep (3 seconds down, 1 second up) each rep
- Rest 30 secs, then repeat x 3 sets - Repeat x 3 sets
Complete the following 3 exercises Complete the following 3 exercises
with no rest between with no rest between
- Butterfly kicks x 20 each leg - Butterfly kicks x 20 each leg
- Squat jumps x 10 - Squat jumps x 10
- Lying superman x 10 reps - Lying superman x 10
- Rest 60 secs, then repeat x 3 sets - Rest 60 secs, then repeat x 3 sets
Cool down and stretch Cool down and stretch

117
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MEAT BREAKFAST SNACK LUNCH SNACK DINNER

Day 3 F.I.T. Smoothie with F.I.T. Mini Omelettes Coconut Crusted 10 Almonds and 1 Apple Coriander, garlic and
Flaxseed Turkey Patties with Red lime prawns
Cabbage and Apple Slaw

VEGETARIAN BREAKFAST SNACK LUNCH SNACK DINNER

Day 3 F.I.T. Smoothie with F.I.T. Protein Muffins Vegan Taco Salad Yoghurt and Berry Black Bean and Lentil
Flaxseed (vegan) and 1 Protein Delight Salad
Shake

VEGAN BREAKFAST SNACK LUNCH SNACK DINNER

Day 3 F.I.T. Smoothie with F.I.T. Smoothie with Vegan Taco Salad Gluten Free Crackers Black Bean and Lentil
Flaxseed Flaxseed with Vegan Hummus and Salad
1 Protein Shake

CORE BASED HOME/GYM WORKOUT BEGINNER & ADVANCED

Equipment required: Mat, heavy dumbbells, sliding plate.

Warm-up: Use one of the seven warm-ups recommended as preferred.

Elbows and toes plank 60 secs, rest 30 secs, x 4 sets

Push-ups x 10 slow tempo (5 secs down, 5 secs up)
- Drop to modified push-ups if necessary
- Repeat x 4 sets
Leg lowers x 8 reps
- Single (left), single (right), double = 1 rep
- If you cant do double leg lowers safely,
modify to single (left), single (right) x 12 reps
- Repeat x 3 sets
Lat pullover (heavy) x 10
- Repeat x 4 sets
Sliding plate mountain climbers x 20 reps each leg
- Repeat x 4 sets
Cool down and stretch

STRETCHING SESSION
Complete a comprehensive 30-minute full-body stretching session.

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MEAT BREAKFAST SNACK LUNCH SNACK DINNER

Day 4 F.I.T. Quinoa Porridge F.I.T. Mini Omelettes Coriander, Garlic and Coconut Crusted Turkey F.I.T. Fish Curry
Lime Prawns Patties with Yoghurt Dip

VEGETARIAN BREAKFAST SNACK LUNCH SNACK DINNER

Day 4 F.I.T. Quinoa Porridge F.I.T. Mini Omelettes with Black Bean and Lentil F.I.T. Protein Muffins F.I.T. Stir-fry (vegan)
1/4 Avocado Salad (vegan) with 1 Protein
Shake

VEGAN BREAKFAST SNACK LUNCH SNACK DINNER

Day 4 F.I.T. Chia Pudding Vegetable Sticks with Black Bean and Lentil F.I.T. Protein Muffins F.I.T. Stir-fry (vegan)
Ajvar Relish and 30 Salad (vegan) and 1 Protein
Almonds Shake

REST DAY

119
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MEAT BREAKFAST SNACK LUNCH SNACK DINNER

Day 5 F.I.T. Chia Pudding Coconut Crusted Turkey F.I.T. Fish Curry F.I.T. Mini Omelettes Beef Rissoles with
Patties with Yoghurt Dip Sweet Potato Mash and
Steamed Green Beans

VEGETARIAN BREAKFAST SNACK LUNCH SNACK DINNER

Day 5 Black Bean and Lentil F.I.T. Protein Muffins Mushroom and Lentil F.I.T. Mini Omelettes with F.I.T. Bean Patties with
Salad (vegan) and 1 Protein Salad 1/4 Avocado Mashed Avocado
Shake

VEGAN BREAKFAST SNACK LUNCH SNACK DINNER

Day 5 F.I.T. Quinoa Porridge 10 Almonds and 1 Apple Mushroom and Lentil F.I.T. Protein Muffins F.I.T. Bean Patties with
and 1 protein shake Salad (vegan) Mashed Avocado

HIIT CIRCUIT HOME/GYM WORKOUT BEGINNER & ADVANCED

Equipment required: Mat, heavy dumbbells

Warm-up: Use one of the seven warm-ups recommended as preferred.

Workout instructions: One minute of max reps. Go through all exercises (60 secs rest between).
Then repeat x 3 rounds of the of the following:

Push-ups
Air squat
Shuttle runs (10m and back)
Dumbbell standing (heavy) military press
Sit-ups legs up (toe touches if possible)

Go through all exercises (60 secs rest between). Then repeat x 3 sets. Aim to have no more than
a 10% reduction in reps per round for each exercise. Example pushups first set is 50 reps, when
you come back for round 2 aim for 45, then round 3 aim for 40 reps.

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MEAT BREAKFAST SNACK LUNCH SNACK DINNER

Day 6 F.I.T. Breakfast Burrito F.I.T. Smoothie with Chia Beef Rissoles and Yoghurt and Berry F.I.T. Chicken with a
Seed Sweet Potato Mash and Delight Warm Thai Salad
Steamed Green Beans

VEGETARIAN BREAKFAST SNACK LUNCH SNACK DINNER

Day 6 F.I.T. Breakfast Burrito F.I.T. Protein Muffins F.I.T. Bean Patties with 10 Almonds and 1 Apple F.I.T. Stir-fry (vegan)
(vegan) (vegan) and 1 Protein Mashed Avocado
Shake

VEGAN BREAKFAST SNACK LUNCH SNACK DINNER

Day 6 F.I.T. Breakfast Burrito F.I.T. Protein Muffins F.I.T. Bean Patties with 10 Almonds and 1 Apple F.I.T. Stir-fry (vegan)
(vegan) (vegan) Mashed Avocado and 1 Protein Shake

UPPER BODY HOME/BEGINNER UPPER BODY GYM/ADVANCED

WORKOUT WORKOUT
Equipment required: Heavy dumbbells, light Equipment required: Heavy dumbbells, light
dumbbells, bench. dumbbells, barbell, mat, bench

Warm-up: Use one of the seven warm-ups Warm-up: Use one of the seven warm-ups
recommended as preferred. recommended as preferred.

Standing single arm shoulder press Standing single arm shoulder press
- Warm-up set with light dumbbells - Warm-up set with light dumbbells
- With heavy dumbbells 12 reps left arm, - With heavy dumbbells 12 reps left arm,
then 12 reps right arm, then 10 reps left then 12 reps right arm, then 10 reps left
arm, then 10 reps right arm, etc. down to arm, then 10 reps right arm, etc.
2 left arm, 2 right arm down to 2 left arm, 2 right arm
Lat pullovers Lat pullovers
- Warm-up set with light dumbbells - Warm-up set with empty barbell
x 12 reps x 12 reps
- Heavy dumbbells x 12 reps x 3 sets - Regular weight x 12 reps x 3 sets
Push-ups x 12 reps x 3 sets Barbell incline bench press
- If you cant do regular push-ups, - Roughly 45 degree angle bench
then do them on your knees - 12 reps x 3 sets
Strict bicep curls Strict bicep curls
- Light dumbbells x 15 reps x 3 sets - Warm-up set with an empty
Russian twists (or lighter) barbell x 15 reps
- With a dumbbell in your hands x 20 reps - Heavier weight x 12 reps x 3 sets
- Drop the dumbbell and straight away do Russian twists
20 reps with hands touching the ground - With a dumbbell in your hands x 20 reps
Cool down and stretch - Drop the dumbbell and straight away do
20 reps with hands touching the ground
Cool down and stretch

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MEAT BREAKFAST SNACK LUNCH SNACK DINNER

Day 7 F.I.T. Pancakes Beef Rissoles with Ajvar F.I.T. Chicken with a F.I.T. Smoothie with Sundried Tomato.
Relish Warm Thai Salad Flaxseed Mushroom, Spinach and
Chicken Quiche

VEGETARIAN BREAKFAST SNACK LUNCH SNACK DINNER

Day 7 F.I.T. Pancakes (vegan) F.I.T. Breakfast Burrito F.I.T. Bean Patties with F.I.T. Protein Muffins F.I.T. Pumpkin Curry
(vegan) Mashed Avocado (vegan)

VEGAN BREAKFAST SNACK LUNCH SNACK DINNER

Day 7 F.I.T. Pancakes (vegan) F.I.T. Breakfast Burrito F.I.T. Bean Patties with F.I.T. Protein Muffins F.I.T. Pumpkin Curry
(vegan) Mashed Avocado (vegan)

LOWER BODY HOME/BEGINNER LOWER BODY GYM/ADVANCED

WORKOUT WORKOUT
Equipment required: Step, light dumbbells, mat, Equipment required: Step, mat, light dumbbells,
heavy dumbbells. barbell, heavy dumbbells.

Warm-up: Use one of the seven warm-ups Warm-up: Use one of the seven warm-ups
recommended as preferred. recommended as preferred.

Step-ups Step-ups
- Warm-up set with just bodyweight, - Warm-up set with just bodyweight, x 8
x 8 reps each leg, alternating legs reps each leg, alternating legs each step
each step - With light dumbbells repeat x 3 sets
- With light dumbbells repeat x 3 sets Lying windscreen wipers x 12 reps
Lying windscreen wipers x 12 reps each side, x 3 sets
each side, x 3 sets - Bend knees if necessary
- Bend knees if necessary Walking lunges holding a barbell overhead
Lunges holding light dumbbells - Walk for 20 steps, drop the weight
overhead then walk another 10 steps
- Walk for 20 steps, drop the weight - Repeat x 3 sets
then walk another 10 steps Single leg deadlifts
- Repeat x 3 sets - Warm-up set with light dumbbells
Single leg deadlifts x 10 left leg, then x 10 right leg
- Warm-up set with light dumbbells - Regular sets with heavy dumbbells,
x 10 left leg, then x 10 right leg repeat x 3 sets
- Regular sets with heavy dumbbells, Squat to shoulder press
repeat x 3 sets - Barbell with weight, x 10 reps,
Squat to shoulder press repeat x 3 sets
- Light dumbbells, x 10 reps, Cool down and stretch
repeat x 3 sets
Cool down and stretch
STRETCHING SESSION
Complete a comprehensive 30-minute full-body
stretching session.

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MEAT BREAKFAST SNACK LUNCH SNACK DINNER

Day 8 F.I.T. Mini Omelettes with F.I.T. Pancakes Sundried Tomato, F.I.T. Chocolate Protein Hot Fish Cakes with Thai
1/4 Avocado Mushroom, Spinach and Balls and 30 Almonds Greens and Brown Rice
Chicken Quiche

VEGETARIAN BREAKFAST SNACK LUNCH SNACK DINNER

Day 8 F.I.T. Brown Rice and F.I.T. Pancake (vegan) F.I.T. Pumpkin Curry F.I.T. Chocolate Protein Tempeh balls in Tomato
Almond Porridge Balls and 1 Protein Shake Sauce

VEGAN BREAKFAST SNACK LUNCH SNACK DINNER

Day 8 F.I.T. Brown Rice and F.I.T. Pancake (vegan) F.I.T. Pumpkin Curry F.I.T. Chocolate Protein Tempeh balls in Tomato
Almond Porridge Balls and 1 Protein Shake Sauce

REST DAY

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MEAT BREAKFAST SNACK LUNCH SNACK DINNER

Day 9 F.I.T. Choc Protein F.I.T. Mini Omelettes with Hot Fish Cakes with Thai Sundried Tomato, Turkey Zucchini Patties
Pudding with 10 almonds 1/4 Avocado Greens and Brown Rice Mushroom, Spinach and with Brown Rice and
Chicken Quiche Broccoli

VEGETARIAN BREAKFAST SNACK LUNCH SNACK DINNER

Day 9 F.I.T. Smoothie with F.I.T. Chia Pudding F.I.T Pumpkin Curry F.I.T. Chocolate Protein F.I.T. Bean stew
Flaxseeds Balls and 1 Protein Shake

VEGAN BREAKFAST SNACK LUNCH SNACK DINNER

Day 9 F.I.T. Smoothie with Tempeh balls In Tomato F.I.T Pumpkin Curry F.I.T. Chocolate Protein F.I.T. Bean stew
Flaxseeds Sauce Balls and 1 Protein Shake

CORE BASED HOME/GYM WORKOUT BEGINNER & ADVANCED

Equipment required: Mat

Warm-up: Use one of the seven warm-ups recommended as preferred.

Do the following plank complex, and try to keep your knees up the whole time:
- Standard side plank x 10 reps (left side)
- Rotate over into elbows and toes plank for 30 secs
- Then into a standard side plank x 10 reps (right side)
- Back into elbows and toes plank for 30 secs
- Rest 60 secs and repeat x 3 sets
Bicycle crunch
- 15 reps left knee, then 15 reps right knee, 12 reps left, 12 reps right, etc.
down to 3 reps left and 3 reps right
Plank Side Knee Raises x 10 each side
- Straight into glute bridge x 15 reps
- Straight into butterfly kicks x 20 reps
- Rest 60 secs, and repeat these 3 exercises x 3 sets
Mountain climbers at max effort for 2 minutes
Cool down and stretch

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MEAT BREAKFAST SNACK LUNCH SNACK DINNER

Day 10 Sundried Tomato, 2 hard-boiled eggs and Turkey Zucchini Patties F.I.T. Chocolate Protein Hot Fish Cakes with Thai
Mushroom, Spinach and vegetable sticks with Brown Rice and Balls and 30 Almonds Greens and Brown Rice
Chicken Quiche Broccoli

VEGETARIAN BREAKFAST SNACK LUNCH SNACK DINNER

Day 10 F.I.T. Chia Pudding F.I.T. Chocolate Protein F.I.T. Bean stew Tempeh balls in Tomato F.I.T. Lentil and Broccoli
Balls and 1 Protein Shake Sauce Salad

VEGAN BREAKFAST SNACK LUNCH SNACK DINNER

Day 10 F.I.T. Brown Rice and F.I.T. Chocolate Protein F.I.T. Bean stew F.I.T. Chia Pudding and 10 F.I.T. Lentil and Broccoli
Almond Porridge Balls and 1 Protein Shake Almonds Salad

HIIT CIRCUIT HOME/GYM WORKOUT BEGINNER & ADVANCED

Equipment required: Medicine ball, kettlebell

Warm-up: Use one of the seven warm-ups recommended as preferred.

Workout instructions:
Complete the following blocks of 2 exercises on the minute (complete the 2 exercises, then rest
for the remainder of 60 secs, then complete the next two in the same format). The quicker you
complete each set, the more rest you get before the next set.

A) 15 med ball squat to throws

- Straight into 10 kettlebell sumo deadlift high pulls
B) 20 low lunge jumps (10 each leg)
- Straight into 10 push-ups
C) 10 Kettlebell swings
- Straight into 5 burpees (replace with modified burpees if this is too difficult)
Rest 1 minute
Repeat x 8 sets (32 mins total including rest)
Cool down and stretch

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MEAT BREAKFAST SNACK LUNCH SNACK DINNER

Day 11 F.I.T. Mini Omelettes F.I.T. Chocolate Protein Hot Fish Cakes with Thai F.I.T. Smoothie with Turkey Zucchini Patties
with Vegetables and Balls and 10 Almonds Greens and Brown Rice Flaxseeds with Brown Rice and
1/4 Avocado Broccoli

VEGETARIAN BREAKFAST SNACK LUNCH SNACK DINNER

Day 11 F.I.T. Brown Rice and F.I.T. Chocolate Protein F.I.T. Lentil and Broccoli F.I.T. Chia Pudding Lentil and Chickpea Stew
Almond Porridge Balls and 1 Protein Shake Salad

VEGAN BREAKFAST SNACK LUNCH SNACK DINNER

Day 11 F.I.T. Chia Pudding F.I.T. Chocolate Protein F.I.T. Lentil and Broccoli Protein Smoothie and 20 Lentil and Chickpea Stew
Balls and 1 Protein Shake Salad Almonds

UPPER BODY HOME/BEGINNER UPPER BODY GYM/ADVANCED

WORKOUT WORKOUT
Equipment required: Heavy dumbbells, light Equipment required: Barbell, heavy dumbbells, light
dumbbells, mat. dumbbells, mat.

Warm-up: Use one of the seven warm-ups Warm-up: Use one of the seven warm-ups
recommended as preferred. recommended as preferred.

Dumbbell bench press drop set x 12 reps Bench press drop set
- First set with heavy dumbbells - Use a barbell with heavy weight for the
- Straight into a second set with lighter first set
dumbbells - Straight into a second set with lighter weight
- Straight into a third set with no weight, max - Straight into a third set with an empty bar,
reps in 45 secs max reps in 45 secs
Butterfly kicks Butterfly kicks
- 20 slow (take 20 30 secs) - 20 slow (take 20 30 secs)
- Straight into 20 fast - Straight into 20 fast
Bent-over rows drop set x 12 reps Close grip seated rows drop set x 12 reps
- First set with heavy dumbbells - 3 sets of decreasing weight
- Straight into a second set with lighter Butterfly kicks
dumbbells - 20 slow (take 20 30 secs
- Straight into a third set with no weight, max - Straight into 20 fast
reps in 45 secs Seated dumbbell military press drop set x 12 reps
Butterfly kicks - First set with heavy dumbbells
- 20 slow (take 20 30 secs - Straight into second set with light dumbbells
- Straight into 20 fast - Straight into third set with no weight, max
Seated dumbbell military press drop set x 12 reps reps in 45 secs
- First set with heavy dumbbells Butterfly kicks
- Straight into second set with light dumbbells - 20 slow (take 20 30 secs)
- Straight into third set with no weight, max - Straight into 20 fast
reps in 45 secs Repeat all sets above for a second set
Butterfly kicks Cool down and stretch
- 20 slow (take 20 30 secs)
- Straight into 20 fast STRETCHING SESSION
Repeat all sets above for a second set
Cool down and stretch Complete a comprehensive 30-minute full-body
stretching session.

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MEAT BREAKFAST SNACK LUNCH SNACK DINNER

Day 12 F.I.T. Choc Protein Pineapple, Coconut Turkey Zucchini Patties 30 Almonds and 1 Apple Pork and Apple Patties
Pudding Smoothie with Brown Rice and with Red Cabbage and
Broccoli Apple Slaw

VEGETARIAN BREAKFAST SNACK LUNCH SNACK DINNER

Day 12 F.I.T. Smoothie with Chia Vegetable Sticks with Lentil and Chickpea Stew F.I.T. Chia Pudding F.I.T. Bean stew
Seeds Ajvar Relish and 30
Almonds

VEGAN BREAKFAST SNACK LUNCH SNACK DINNER

Day 12 F.I.T. Smoothie with Vegetable Sticks with F.I.T. Bean stew F.I.T. Chia Pudding Lentil and Chickpea Stew
Flaxseeds Ajvar Relish and 30
Almonds

REST DAY

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MEAT BREAKFAST SNACK LUNCH SNACK DINNER

Day 13 F.I.T. Omelette with Veg F.I.T. Chocolate Protein Pork and Apple Patties Turkey Zucchini Patties F.I.T. Moussaka with Salad
Balls and 10 Almonds with Red Cabbage and with Quick Tomato Sauce
Apple Slaw

VEGETARIAN BREAKFAST SNACK LUNCH SNACK DINNER

Day 13 F.I.T. Pancake (vegan) 10 Almonds and 1 Apple F.I.T. Bean stew Vegetable Sticks with F.I.T. Lentil and Broccoli
and 1 Protein Shake Ajvar Relish and 30 Salad
Almonds

VEGAN BREAKFAST SNACK LUNCH SNACK DINNER

Day 13 F.I.T. Pancake (vegan) 10 Almonds and 1 Apple Lentil and Chickpea Stew Vegetable Sticks with F.I.T. Lentil and Broccoli
and 1 Protein Shake Ajvar Relish and 30 Salad
Almonds

LOWER BODY HOME/BEGINNER LOWER BODY GYM/ADVANCED

WORKOUT WORKOUT
Equipment required: Heavy dumbbells, light Equipment required: Heavy dumbbells, light
dumbbells, kettlebell, step. dumbbells, kettlebell, barbell, step.

Warm-up: Use one of the seven warm-ups Warm-up: Use one of the seven warm-ups
recommended as preferred. recommended as preferred.

Lunges drop set x 12 reps Lunges drop set x 12 reps

- Left leg set with heavy dumbbells - Left leg set with heavy dumbbells
- Straight into left leg again set - Straight into left leg again set
with light dumbbells with light dumbbells
- Straight into left leg again - Straight into left leg again set
set of just bodyweight of just bodyweight
- Repeat above with right leg - Repeat above with right leg
30 kettlebell swings 30 kettlebell swings
Dumbbell deadlift drop set x 12 reps Barbell deadlift drop set x 12 reps
- First set with heavy dumbbells - Use a barbell with heavy weight
- Straight into second set for the first set
with light dumbbells - Straight into a second set
- Straight into third set with no weight, with lighter weight
max reps in 45 secs - Straight into a third set with
30 kettlebell swings an empty bar, max reps in 45 secs
Step-ups 30 kettlebell swings
- Max effort in 60 secs with right leg only Step-ups
- Repeat with left leg - Max effort in 60 secs with right leg only
30 kettlebell swings - Repeat with left leg
Repeat all sets above 30 kettlebell swings
Cool down and stretch Repeat all sets above
Cool down and stretch

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MEAT BREAKFAST SNACK LUNCH SNACK DINNER

Day 14 F.I.T. Pancakes F.I.T. Smoothie with F.I.T. Moussaka with Salad 30 Almonds and 1 Apple F.I.T. Pepper Steak
Flaxseeds Stir-Fry with Brown Rice

VEGETARIAN BREAKFAST SNACK LUNCH SNACK DINNER

Day 14 F.I.T. Aa Bowl Vegetable Sticks with F.I.T. Lentil and Broccoli F.I.T. Pancake (vegan) Lentil and Chickpea Stew
Ajvar Relish and 30 Salad
Almonds

VEGAN BREAKFAST SNACK LUNCH SNACK DINNER

Day 14 F.I.T. Aa Bowl Vegetable Sticks with F.I.T. Lentil and Broccoli F.I.T. Pancake (vegan) Lentil and Chickpea Stew
Ajvar Relish and 30 Salad
Almonds

CORE BASED HOME/GYM WORKOUT - BEGINNER & ADVANCED

Equipment required: Swiss ball.

Warm-up: Use one of the seven warm-ups recommended as preferred.

Swiss ball plank (forearms on the ball) for 60 secs

- Swiss ball plank (feet on the ball) for 60 secs
- Repeat x 3 sets each
Swiss ball crunches x 15, no rest
- Swiss ball oblique crunches x 10 each side
- Rest 60 secs, then repeat x 3 sets
Push-ups with feet on Swiss ball (option: push-ups)
- 10 reps x 3 sets
Swiss ball oblique roll
- 20 reps x 3 sets
Cool down and stretch

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MEAT BREAKFAST SNACK LUNCH SNACK DINNER

Day 15 F.I.T. Chia Pudding 2 Hard-boiled Eggs and Smoked Salmon with Yoghurt and Berry Spinach and Mushroom
Vegetable Sticks Mixed Salad Delight Frittata with Kale, Sweet
Potato and Avocado
salad
VEGETARIAN BREAKFAST SNACK LUNCH SNACK DINNER

Day 15 F.I.T. Chia Pudding Yoghurt and Berry Mushroom and Lentil F.I.T. Mini Omelettes with F.I.T. Stir-fry (vegan)
Delight and 1 Protein Salad 1/4 Avocado
Shake

VEGAN BREAKFAST SNACK LUNCH SNACK DINNER

Day 15 F.I.T. Chia Pudding Gluten Free Crackers Mushroom and Lentil Vegetable Sticks with F.I.T. Stir-fry (vegan)
with Vegan Hummus and Salad Ajvar Relish and 30
1 Protein Shake Almonds

HIIT CIRCUIT HOME/GYM WORKOUT - BEGINNER & ADVANCED

Equipment required: Mat, kettlebell.

Warm-up: Use one of the seven warm-ups recommended as preferred.

Complete the following exercises in TABATA format (20 secs on, 10 secs off) x 8 rounds each 4 mins
total. Rest between exercises as little as possible, with a max of 2 mins between each exercise.

Burpees (chest to ground)

Air squats
Bench dips
Mountain climbers
Kettlebell swings
Cool down and stretch

STRETCHING SESSION
Complete a comprehensive 30-minute full-body stretching session.

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MEAT BREAKFAST SNACK LUNCH SNACK DINNER

Day 16 F.I.T. Quinoa Porridge F.I.T. Mini Omelettes Spinach and Mushroom 2 Hard-boiled Eggs and Coconut Crusted
Frittata with Kale, Sweet Vegetable Sticks Turkey Patties with Red
Potato and Avocado Cabbage and Apple Slaw
Salad

VEGETARIAN BREAKFAST SNACK LUNCH SNACK DINNER

Day 16 F.I.T. Quinoa Porridge F.I.T. Protein Muffins F.I.T. Stir-fry (vegan) F.I.T. Mini Omelettes with Vegan Taco Salad
(vegan) with 1 Protein 1/4 Avocado
Shake

VEGAN BREAKFAST SNACK LUNCH SNACK DINNER

Day 16 F.I.T. Quinoa Porridge F.I.T. Protein Muffins F.I.T. Stir-fry (vegan) Protein Smoothie Vegan Taco Salad
(vegan)

REST DAY

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MEAT BREAKFAST SNACK LUNCH SNACK DINNER

Day 17 F.I.T. Smoothie with F.I.T. Mini Omelettes Coconut Crusted 10 Almonds and 1 Apple Coriander, garlic and
Flaxseed Turkey Patties with Red lime prawns
Cabbage and Apple Slaw

VEGETARIAN BREAKFAST SNACK LUNCH SNACK DINNER

Day 17 F.I.T. Smoothie with F.I.T. Protein Muffins Vegan Taco Salad Yoghurt and Berry Black Bean and Lentil
Flaxseed (vegan) and 1 Protein Delight Salad
Shake

VEGAN BREAKFAST SNACK LUNCH SNACK DINNER

Day 17 F.I.T. Smoothie with F.I.T. Protein Muffins Vegan Taco Salad Gluten Free Crackers Black Bean and Lentil
Flaxseed (vegan) with Vegan Hummus and Salad
1 Protein Shake

UPPER BODY HOME/BEGINNER UPPER BODY GYM/ADVANCED

WORKOUT WORKOUT
Equipment required: Heavy dumbbells, light Equipment required: Barbell, assisted chin-up machine,
dumbbells, mat. bench, light dumbbells, mat.

Warm-up: Use one of the seven warm-ups Warm-up: Use one of the seven warm-ups
recommended as preferred. recommended as preferred.

Workout instructions: Supersets (complete Workout instructions: Supersets (complete first

first exercise, then immediately do the second exercise, then immediately do the second exercise, then
exercise, then rest). rest).

Bent-over back flys (light dumbbells) x 12 Assisted chin-ups x 12

- Bicep curls (light dumbbells), - Barbell bicep curls, max effort in 45 secs
max effort in 45 secs - Rest 2 mins and repeat x 3 sets
- Rest 2 mins and repeat x 3 sets Bench press x 12 reps
Dumbbell bench press (heavy dumbbells) - Push ups, max effort in 45 secs
x 12 reps - Rest 2 mins and repeat x 3 sets
- Push-ups, max effort in 45 secs Front raise (dumbbells) x 12 reps
- Rest 2 mins and repeat x 3 sets - Lateral shoulder fly x 12 reps
Front raise (light dumbbells) x 12 reps - Rest 60 secs, then repeat x 3 sets
- Lateral shoulder fly Butterfly kicks x 20
(light dumbbells) x 12 reps - Straight into a 60 sec plank
- Rest 60 secs, then repeat x 3 sets Cool down and stretch
Butterfly kicks x 20
- Straight into a 60 sec plank
Cool down and stretch

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MEAT BREAKFAST SNACK LUNCH SNACK DINNER

Day 18 F.I.T. Quinoa Porridge F.I.T. Mini Omelettes Coriander, Garlic and Coconut Crusted Turkey F.I.T. Fish Curry
Lime Prawns Patties with Yoghurt Dip

VEGETARIAN BREAKFAST SNACK LUNCH SNACK DINNER

Day 18 F.I.T. Quinoa Porridge F.I.T. Mini Omelettes with Black Bean and Lentil F.I.T. Protein Muffins F.I.T. Stir-fry (vegan)
1/4 Avocado Salad (vegan) with 1 Protein
Shake

VEGAN BREAKFAST SNACK LUNCH SNACK DINNER

Day 18 F.I.T. Quinoa Porridge Vegetable Sticks with Black Bean and Lentil F.I.T. Protein Muffins F.I.T. Stir-fry (vegan)
Ajvar Relish and 30 Salad (vegan) and 1 Protein
Almonds Shake

LOWER BODY HOME/BEGINNER LOWER BODY GYM/ADVANCED

WORKOUT WORKOUT
Equipment required: Heavy dumbbells, light Equipment required: Leg press machine, light
dumbbells, mat. dumbbells, mat, box.

Warm-up: Use one of the seven warm-ups Warm-up: Use one of the seven warm-ups
recommended as preferred. recommended as preferred.

Workout instructions: Supersets (complete Workout instructions: Supersets (complete first

first exercise, then immediately do the second exercise, then immediately do the second exercise,
exercise, then rest). then rest).

Kettlebell front squats x 8 Leg press x 8

- Air squats, max effort in 60 secs - Air squats, max effort in 60 secs
Glute activation lunges (light dumbbells) Glute activation lunges (light dumbbells)
x 10 left leg x 10 left leg
- Straight into plank leg lift - Straight into plank leg lift x 10 left leg
x 10 left leg - Repeat both above sets with right leg
- Repeat both above sets with right leg Box jumps x 10
Box jumps x 10 - Glute bridge x 15
- Glute bridge x 15 Rest 2 mins
Rest 2 mins Repeat all above x 3 sets
Repeat all above x 3 sets Cool down and stretch
Cool down and stretch

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MEAT BREAKFAST SNACK LUNCH SNACK DINNER

Day 19 F.I.T. Chia Pudding Coconut Crusted Turkey F.I.T. Fish Curry F.I.T. Mini Omelettes Beef Rissoles with
Patties with Yoghurt Dip Sweet Potato Mash and
Steamed Green Beans

VEGETARIAN BREAKFAST SNACK LUNCH SNACK DINNER

Day 19 Black Bean and Lentil F.I.T. Protein Muffins Mushroom and Lentil F.I.T. Mini Omelettes with F.I.T. Bean Patties with
Salad (vegan) and 1 Protein Salad 1/4 Avocado Mashed Avocado
Shake

VEGAN BREAKFAST SNACK LUNCH SNACK DINNER

Day 19 F.I.T. Chia Pudding Vegetable Sticks with Mushroom and Lentil F.I.T. Protein Muffins F.I.T. Bean Patties with
Ajvar Relish and 30 Salad (vegan) Mashed Avocado
Almonds

CORE BASED HOME/GYM

WORKOUT - BEGINNER &
ADVANCED
Equipment required: Mat, kettlebell.

V ups x 15 reps x 3 sets

- Only 30 secs rest between sets here
Push-ups x 10 slow tempo
(5 secs down, 5 secs up)
- Drop to modified push-ups if necessary
- Repeat x 4 sets
Lying superman holds
- 10 secs hold, 10 secs rest
- Repeat x 6 sets
Kettlebell sumo deadlift
- 8 reps x 4 sets
Wide knee sit-ups
- 20 reps x 3 sets
Cool down and stretch

STRETCHING SESSION
Complete a comprehensive 30-minute full-body
stretching session.

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MEAT BREAKFAST SNACK LUNCH SNACK DINNER

Day 20 F.I.T. Breakfast Burrito F.I.T. Smoothie with Chia Beef Rissoles and Yoghurt and Berry F.I.T. Chicken with a
Seed Sweet Potato Mash and Delight Warm Thai Salad
Steamed Green Beans

VEGETARIAN BREAKFAST SNACK LUNCH SNACK DINNER

Day 20 F.I.T. Breakfast Burrito F.I.T. Protein Muffins F.I.T. Bean Patties with 10 Almonds and 1 Apple F.I.T. Stir-fry (vegan)
(vegan) (vegan) and 1 Protein Mashed Avocado
Shake

VEGAN BREAKFAST SNACK LUNCH SNACK DINNER

Day 20 F.I.T. Breakfast Burrito F.I.T. Protein Muffins F.I.T. Bean Patties with 10 Almonds and 1 Apple F.I.T. Stir-fry (vegan)
(vegan) (vegan) Mashed Avocado and 1 Protein Shake

REST DAY

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MEAT BREAKFAST SNACK LUNCH SNACK DINNER

Day 21 F.I.T. Pancakes Beef Rissoles with Ajvar F.I.T. Chicken with a F.I.T. Smoothie with Sundried Tomato,
Relish Warm Thai Salad Flaxseed Mushroom, Spinach and
Chicken Quiche

VEGETARIAN BREAKFAST SNACK LUNCH SNACK DINNER

Day 21 F.I.T. Pancakes (vegan) F.I.T. Breakfast Burrito F.I.T. Bean Patties with F.I.T. Protein Muffins F.I.T. Pumpkin Curry
(vegan) Mashed Avocado (vegan)

VEGAN BREAKFAST SNACK LUNCH SNACK DINNER

Day 21 F.I.T. Pancakes (vegan) F.I.T. Breakfast Burrito F.I.T. Bean Patties with F.I.T. Protein Muffins F.I.T. Pumpkin Curry
(vegan) Mashed Avocado (vegan)

HIIT CIRCUIT HOME/GYM WORKOUT - BEGINNER & ADVANCED

Equipment required: Mat, kettlebell.

Exercise instructions: Set a timer for 45 mins. Complete the following ladder workout, and get as far as
you can in the time limit. Do one of every exercise, then run 50m and back. Then complete 2 of every
exercise and run 50m and back. Then 3 of every exercise, etc. until time is up:

Push-ups
Squat jumps
Plank jacks
Sit-up claps (each leg)
Kettlebell swings
Cool down and stretch

Optional if you are struggling, rest after 25 mins, then complete a further 20 mins.

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MEAT BREAKFAST SNACK LUNCH SNACK DINNER

Day 22 F.I.T. Mini Omelettes with F.I.T. Pancakes Sundried Tomato, F.I.T. Chocolate Protein Hot Fish Cakes with Thai
1/4 Avocado Mushroom, Spinach and Balls and 30 Almonds Greens and Brown Rice
Chicken Quiche

VEGETARIAN BREAKFAST SNACK LUNCH SNACK DINNER

Day 22 F.I.T. Brown Rice and F.I.T. Pancake (vegan) F.I.T pumpkin curry F.I.T. Chocolate Protein Tempeh balls in Tomato
Almond Porridge Balls and 1 Protein Shake Sauce

VEGAN BREAKFAST SNACK LUNCH SNACK DINNER

Day 22 F.I.T. Brown Rice and F.I.T. Pancake (vegan) F.I.T pumpkin curry F.I.T. Chocolate Protein Tempeh balls in Tomato
Almond Porridge Balls and 1 Protein Shake Sauce

UPPER BODY HOME/BEGINNER UPPER BODY GYM/ADVANCED

WORKOUT
Equipment required: Light dumbbells, mat.
Warm-up: Use one of the seven warm-ups
recommended as preferred.
Workout instructions: Complete the following
exercises with as little rest between exercises as
possible.
WORKOUT
Equipment required: Incline bench press, lat
pulldown machine, barbell, light dumbbells.
Warm-up: Use one of the seven warm-ups
recommended as preferred.
Workout instructions: Complete the following
exercises with as little rest between exercises as
possible.

Alternate upright rows (light dumbbells)

x 10 each side Barbell incline bench press x 12
Push-ups x 15 Lat pulldowns x 12
Reverse flys (light dumbbells) x 10 Barbell military press x 12
Alternate snatch (light dumbbells) Alternate snatch (light dumbbells)
x 10 each arm x 10 each arm
Renegade rows (light dumbbells) Renegade rows (light dumbbells)
x 8 each side x 8 each side
Rest 1 min. Repeat x 5 sets. Rest 1 min. Repeat x 5 sets.
Cool down and stretch Cool down and stretch

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MEAT BREAKFAST SNACK LUNCH SNACK DINNER

Day 23 F.I.T. Choc Protein F.I.T. Mini Omelettes with Hot Fish Cakes with Thai Sundried Tomato, Turkey Zucchini Patties
Pudding 1/4 Avocado Greens and Brown Rice Mushroom, Spinach and with Brown Rice and
Chicken Quiche Broccoli

VEGETARIAN BREAKFAST SNACK LUNCH SNACK DINNER

Day 23 F.I.T. Smoothie with F.I.T. Chia Pudding F.I.T Pumpkin Curry F.I.T. Chocolate Protein F.I.T. Bean stew
Flaxseeds Balls and 1 Protein Shake

VEGAN BREAKFAST SNACK LUNCH SNACK DINNER

Day 23 F.I.T. Smoothie with Tempeh balls In Tomato F.I.T Pumpkin Curry F.I.T. Chocolate Protein F.I.T. Bean stew
Flaxseeds Sauce Balls and 1 Protein Shake

LOWER BODY HOME/BEGINNER LOWER BODY GYM/ADVANCED

WORKOUT WORKOUT
Equipment required: Heavy dumbbells, light Equipment required: Barbell, mat, Wedge or weight
dumbbells, mat. plate (for heels up squat)

Warm-up: Use one of the seven warm-ups Warm-up: Use one of the seven warm-ups
recommended as preferred. recommended as preferred.

Workout instructions: Complete the following Workout instructions: Complete the following
exercises with as little rest between exercises as exercises with as little rest between exercises as
possible. possible.

Hip thrust (heavy dumbbells) x 12 Hip thrust (barbell) x 12

Around the world lunges Glute activation lunge x 12
(light dumbbells) x 3 circles Bodyweight squat into squat jump (squat
Air squat - into squat jump (squat and stand up, then squat and jump) x 10 reps
and stand up, then squat and jump) x 10 reps Superman bird dog combo x 20 reps
Superman bird dog combo x 20 reps Heels up air squats x 20 reps
Heels up air squats x 20 reps Rest 1 min. Repeat x 5 sets.
Rest 1 min. Repeat x 5 sets. Cool down and stretch
Cool down and stretch

STRETCHING SESSION
Complete a comprehensive 30-minute full-body
stretching session.

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 For complete exercise instructions go to
www.emilyskye.com/members/login

MEAT BREAKFAST SNACK LUNCH SNACK DINNER

Day 24 Sundried Tomato, 2 hard-boiled eggs and Turkey Zucchini Patties F.I.T. Chocolate Protein Hot Fish Cakes with Thai
Mushroom, Spinach and vegetable sticks with Brown Rice and Balls and 30 Almonds Greens and Brown Rice
Chicken Quiche Broccoli

VEGETARIAN BREAKFAST SNACK LUNCH SNACK DINNER

Day 24 F.I.T. Chia Pudding F.I.T. Chocolate Protein F.I.T. Bean stew Tempeh balls in Tomato F.I.T. Lentil and Broccoli
Balls and 1 Protein Shake Sauce Salad

VEGAN BREAKFAST SNACK LUNCH SNACK DINNER

Day 24 F.I.T. Brown Rice and F.I.T. Chocolate Protein F.I.T. Bean stew F.I.T. Chia Pudding and 10 F.I.T. Lentil and Broccoli
Almond Porridge Balls and 1 Protein Shake Almonds Salad

REST DAY

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www.emilyskye.com/members/login

MEAT BREAKFAST SNACK LUNCH SNACK DINNER

Day 25 F.I.T. Mini Omelettes F.I.T. Chocolate Protein Hot Fish Cakes with Thai F.I.T. Smoothie with Turkey Zucchini Patties
with Vegetables and Balls and 10 Almonds Greens and Brown Rice Flaxseed with Brown Rice and
1/4 Avocado Broccoli

VEGETARIAN BREAKFAST SNACK LUNCH SNACK DINNER

Day 25 F.I.T. Brown Rice and F.I.T. Chocolate Protein F.I.T. Lentil and Broccoli F.I.T. Chia Pudding Lentil and Chickpea Stew
Almond Porridge Balls and 1 Protein Shake Salad

VEGAN BREAKFAST SNACK LUNCH SNACK DINNER

Day 25 F.I.T. Chia Pudding F.I.T. Chocolate Protein F.I.T. Lentil and Broccoli F.I.T. Smoothie with F.I.T. Bean stew
Balls and 1 Protein Shake Salad Flaxseeds and 20
Almonds

CORE BASED HOME/GYM WORKOUT - BEGINNER & ADVANCED

Equipment required: Mat, sliding plate, medicine ball.

Warm-up: Use one of the seven warm-ups recommended as preferred.

Workout instructions: Complete the following exercises with as little

rest between exercises as possible.

Elbows and toes plank 60 secs

V-ups x 10 reps
Overhead medicine ball slams x 15
Sliding plate mountain climbers x 20
Raised leg lower ab crunch x 10
Plank leg lift x 5 each leg
Rest 1 min. Repeat x 5 sets.
Cool down and stretch

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F.I.T. SMOOTHIE WITH BREAKFAST SNACK LUNCH SNACK DINNER

CHIA SEEDS
Day 26 F.I.T. Choc Protein Pineapple, Coconut Turkey Zucchini Patties 30 Almonds and 1 Apple Pork and Apple Patties
Pudding Smoothie with Brown Rice and with Red Cabbage and
Broccoli Apple Slaw

VEGETARIAN BREAKFAST SNACK LUNCH SNACK DINNER

Day 26 F.I.T. Smoothie with Chia Vegetable Sticks with Lentil and Chickpea Stew F.I.T. Chia Pudding F.I.T. Bean stew
Seeds Ajvar Relish and 30
Almonds

VEGAN BREAKFAST SNACK LUNCH SNACK DINNER

Day 26 F.I.T. Smoothie with Vegetable Sticks with F.I.T. Bean stew F.I.T. Chia Pudding Lentil and Chickpea Stew
Flaxseeds Ajvar Relish and 30
Almonds

HIIT CIRCUIT HOME/GYM WORKOUT - BEGINNER & ADVANCED

Equipment required: Mat, kettlebell, skipping rope.

Warm-up: Use one of the seven warm-ups recommended as preferred.

Workout instructions: Complete the following exercises in TABATA format (20 secs on, 10 secs off)
x 8 rounds each 4 mins total. Rest between exercises as little as possible, with a max of 2 mins
between each exercise.

Push-ups
Power jacks
Kettlebell sumo deadlift high pulls
Skipping (double-unders if possible)
Kettlebell front squat
Cool down and stretch

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MEAT BREAKFAST SNACK LUNCH SNACK DINNER

Day 27 F.I.T. Omelette with F.I.T. Chocolate Protein Pork and Apple Patties 2 hard-boiled eggs and F.I.T. Moussaka with Salad
mixed Veg Balls and 10 Almonds with Red Cabbage and vegetable sticks
Apple Slaw
VEGETARIAN BREAKFAST SNACK LUNCH SNACK DINNER

Day 27 F.I.T. Pancake (vegan) 10 Almonds and 1 Apple F.I.T. Bean stew Vegetable Sticks with F.I.T. Lentil and Broccoli
and 1 Protein Shake Ajvar Relish and 30 Salad
Almonds

VEGAN BREAKFAST SNACK LUNCH SNACK DINNER

Day 27 F.I.T. Pancake (vegan) 10 Almonds and 1 Apple Lentil and Chickpea Stew Vegetable Sticks with F.I.T. Lentil and Broccoli
and 1 Protein Shake Ajvar Relish and 30 Salad
Almonds

UPPER BODY HOME/BEGINNER UPPER BODY GYM/ADVANCED

WORKOUT WORKOUT
Equipment required: Swiss ball, light dumbbells, Equipment required: Light dumbbells, barbell,
heavy dumbbells, mat. heavy dumbbells.

Warm-up: Use one of the seven warm-ups Warm-up: Use one of the seven warm-ups
recommended as preferred. recommended as preferred.

Swiss ball chest flys Swiss ball chest flys

- Warm-up set with light dumbbells x 12 - Warmup set with light dumbbells x 12
- Heavy dumbbells x 12 x 3 sets - Heavy dumbbells x 12 x 3 sets
Swiss ball alternate rows Swiss ball alternate rows
- Warm-up set with light dumbbells x 20 - Warmup set with light dumbbells x 20
- Heavy dumbbells x 20 x 3 sets - Heavy dumbbells x 20 x 3 sets
Skull crushers with light dumbbells x 12 Skull crushers with barbell x 12
- Straight into lat pullovers with light - Straight into lat pullovers with barbell x 12
dumbbells x 12 - Repeat x 3 sets
- Repeat x 3 sets Renegade rows with light dumbbells
Renegade rows with light dumbbells x 10 each side
x 10 each side - Straight into butterfly kicks x 20 reps
- Straight into butterfly kicks x 20 reps - Repeat x 3 sets
- Repeat x 3 sets Cool down and stretch
Cool down and stretch
STRETCHING SESSION
Complete a comprehensive 30-minute full-body
stretching session.

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 For complete exercise instructions go to
www.emilyskye.com/members/login

MEAT BREAKFAST SNACK LUNCH SNACK DINNER

Day 28 F.I.T. Pancakes F.I.T. Smoothie with F.I.T. Moussaka with Salad 30 Almonds and 1 Apple F.I.T. Pepper Steak
Flaxseeds Stir-Fry with Brown Rice

VEGETARIAN BREAKFAST SNACK LUNCH SNACK DINNER

Day 28 F.I.T. Aa Bowl Vegetable Sticks with F.I.T. Lentil and Broccoli F.I.T. Pancake (vegan) Lentil and Chickpea Stew
Ajvar Relish and 30 Salad
Almonds

VEGAN BREAKFAST SNACK LUNCH SNACK DINNER

Day 28 F.I.T. Aa Bowl Vegetable Sticks with F.I.T. Lentil and Broccoli F.I.T. Pancake (vegan) Lentil and Chickpea Stew
Ajvar Relish and 30 Salad
Almonds

REST DAY

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(phase1)
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 Well done!!
You did it! Youre now officially get rid of part of a select group that DO rather than
TALK and make changes not excuses!

Youve not only decided to make the change, but also committed and followed
through each and every day for 4 weeks! Make no mistake its an extraordinary
achievement. Im so proud of you! Congratulations!

But, the best bit

Ive congratulated you already; but the most important acknowledgment needs to
come from YOU. So many of us are too hard on ourselves. You need to take the time
to befriend yourself, and really (I mean, really) take stock and feel proud of what
youve done, and thank yourself for the special gift that you now can keep forever.

AND REMEMBER

There are still a few important things to do

1. After Photos: Take your after photo at the same time and in the same way
you took your before photo. And, now that youve gone a long way to creating
your best body ever, its only natural to want to share it! Id love to hear about your
transformation on the forum, or you can submit you photo directly to me by going
to the testimonials section in the members area!

2. After body measurements and weight: So many of the BIG changes come in
the form of measurements. When you add muscle to your frame, while your
bodyweight may not decrease, a new shapely figure emerges, and this can be
seen in inches lost in all of the right areas. Please do this process to really lock in
and understand all the changes that have taken place over the last 4 weeks!

http://www.emilyskye.com/members/testimonial

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Now what? Life after Emily Skye F.I.T. (Phase 1)!

Emily Skye F.I.T. is a program designed to give you the tools

and knowledge for the rest of your life - One that I truly hope
is now filled with so many new possibilities for you.

The person thats looking back at you in the mirror isnt the
same one that stared back at you on day 1. The person you
have become is capable of so much more.

So, its only natural for you to wonder whats next?

Well, the truth is there really is no end. Everything I provided

you in this program is EXACTLY what I do on a regular basis
to keep me in get rid of shape all year round.

So, my advice is pretty simple

First, take stock of your achievement. Lock in the win as fast

as possible by taking after photos and measurements as
I outlined at the start of this section.

Second, an extremely important part of the process is to

allow adequate recovery and for you to recharge and get
ready for your next goal.

So, if you are feeling great keep going. However, this is also
a perfect time to take a recovery week.

During this time I suggest to:

1. Continue to eat five times per day as per the healthy eating
guidelines Ive outlined in Part 2. Its ok during this time to
throw in a cheat meal or two and relax a little.

2. I suggest training only 2-3 times recovery week using either

a Core or HIIT workout.

3. Enjoy time outdoors, or doing activities that allow you to

create some space away from the gym and experience
other things in life! Enjoy your new body and new attitude
as much as you can.

4. Connect with the community and share your story.

Its time to give back. Share your new love of life and
become a positive role model for others around you.

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Third, now youve finished one journey its time
to start another! Whatever you do, dont stop!

Why not check out Phase 2 of

my Emily Skye F.I.T. Program?
This is where the magic of a health and fitness
lifestyle really starts to kick in. The more you
continue to build upon the habits and new
lifestyle youve created, the easier and easier
everything becomes until its second nature.

So, just like what you did at the start of the

journey - Start at the beginning.

Look over the goal setting section, re-set your

goals, and get going!

Congratulations once again.

I believe in you. Believe in yourself.

And remember...

Love Emily

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 , , ,
Don t ever believe you can t do something. If you have a dream you ve got to go for it not

matter what other people think. Believe in yourself and know that you are more than capable

of achieving it, and most importantly, believe that you deserve it. When people tell you that you
, , ,
can t do something it s usually because they couldn' t do it themselves! Ignore negative people

who put you down and make you feel inferior or inadequate. Surround yourself with people who

believe in you and support you along your journey.

,
If you really want something, you ve got to do every-thing in your power to get it! Commit

yourself to your dream, plan what needs to be done to achieve it, be consistent, dedicated and

resilient. Pick yourself back up no matter how many times you fall and keep persevering until you

reach your goal!

Be responsible for yourself, your life and your happiness. Your life is yours alone so rise up and
,
live it to the best of your ability and don t ever settle for being anything but your best!

X Emily Skye

151