Monday, 16 April 2012

This plan may cause you to transform your body within 5 weeks



Checkout recipe page for cooking videos.

Carbohydrates/Vegetables - Sweet potatoes, yams, beetroot, brown rice, oats, zucchini,     eggplant, real whole wheat/grain bread, and whole wheat/grain pita bread (wrap)

Proteins - Fish, chicken breast, eggs (both white and yolk), Turkey, lean beef and dairy 

Others:
Group 1. Vegetables - Mushrooms, broccoli, cauliflower, lettuce, tomatoes, carrots, pack choy, spinach, parsley, onions, watercress and Grains (lentils, channa etc) 
Group 2. Good fats – Coconut oil (raw or for cooking), olive oil, flaxseed oil (flaxseeds) and avocado oil (avocados)
Group 3. Fruits low is sugar, nuts and seeds

Meal Examples

Monday Meals

Breakfast - Eggs and Veggies (Group 1) Scramble with 2 Slice Whole Grain/Wheat Bread
Lunch - Brown Rice, Veggies and or Grains (Group 1) with Chicken Breast
Snack (Opt) - Group 3
Dinner - Fish with Veggies (Group 1)    


Tuesday Meals
Breakfast - Smoothie (Fruit, Oats, Dairy) or Juicing (Veggies and Fruit)
Lunch - Sweet Potatoes, Veggies and or Grains (Group 1) with Fish   
Snack - Group 3   
Dinner - Turkey with Veggies (Group 1)


Wednesday
Breakfast - Tuna, Pita bread (wrap) and Veggies (Group 1)
Lunch - Beetroot, Veggies and or Grains (Group 1) with Lean beef
Snack - Group 3
Dinner - Chicken Breast with Veggies (Group 1)

You should be able to construct meals for the rest of the week on your own.

Note:
Portions was not given, please don’t over eat (eat slow as to allow the brain to register fullness)
Works well with a 30-45 mins total body workout 3-4 days per week (combination of both weights and cardiovascular training)