Consider this body transformation from Lani who took The 21 Day Body Transformation Challenge. She lost 9 kilograms in 21 days!

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1 You ve probably heard that the formula to losing weight is 80% nutrition 20% exercise Of course training has a huge play on whether you lose weight or not, but most people focus all their attention on training and very little attention on what they eat. In this guide, I m going to give you the essential steps you need to take to lose the weight you want. More specifically, I m going to show you: How to prepare your meals for the week in 5 simple steps so you can stay on track with eating healthy. A list of delicious breakfast, lunch, dinner and snack recipes to help you lose weight fast. I challenge you to now just read this guide, but actually go out and prepare your meals for the week using some of the recipes you will find in this guide. You will be amazed at how much your body will transform once you combine training with a healthy eating lifestyle. Consider this body transformation from Lani who took The 21 Day Body Transformation Challenge. She lost 9 kilograms in 21 days!

2 Now take a look at Jodee who also went through The 21 Day Body Transformation Challenge and ended up losing 5.5 kilograms in 21 days. These girls couldn t have achieved this result in only 21 days by just focusing on training. They put their attention on following the exercise program they got on The 21 Day Body Transformation Challenge AND the meal plan that was given to them. Combining the training plan with the healthy meal plan is what got them the results. Now it s your turn!

3 Preparing Your Food For The Week One of the common habits I ve seen with those who go on to lose weight fast and keep the weight off, is that they all prepare their meals for the week. One of the reasons many people don t prepare their meals for the week is because they have seen pictures of people doing so and because there s so many containers containing such a high amount of foods, they link up in their mind that preparing your meals must be complex. And because they link up it s complex, they never take action. If you ve ever made a meal for yourself before, you know how to prepare your meals for the week The reason is because that s all preparing your meals for the week is! It s just making a meal for yourself, the only difference is that you re just making a larger amount and putting it in containers. Let me give you a 5 step plan to preparing your meals for the week: 1. Think of the meals you want to have for the week (usually you re only preparing lunch, dinner and your snacks). The only thing you re not preparing is your breakfast, you will make that every morning. 2. Find the recipes on how to cook the meals you want to have for the week. You can use the recipes in this guide as a starting point. 3. Cook the foods following the recipes (you may have to double the amount of ingredients because you re cooking for multiple days, just be sure to check how many servings the recipe will make). 4. Grab yourself containers and put the meals in the containers. 5. Put them in the fridge or freezer. YOU RE NOW DONE!

4 I usually DON T put my foods in the freezer, I will put them in the fridge because I only cook my foods for 3 days in advance because your food will generally stay fresh in that period of time. If you re preparing your foods for 7 days in advance, then you want to put your foods in the freezer so your food doesn t go off. You will then take out the food you re going to have for the day the night before and put it in the fridge e.g. if it s Sunday night, take a whole day worth of food and put it in the fridge for Monday. You would then repeat the process on Monday night by putting a whole day worth of food out for Tuesday. Now that you know how to prepare your meals for the week, let me show the best meals you can eat to lose weight Happy cooking! Matt

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6 DETOX GREEN SMOOTHIE Servings: 1 Vegan GF Ingredients 1 Apple, cored and chopped 1 Pear, cored and chopped 1 Cup of Kale, chopped 1 Cup Dandelion Greens, chopped 1 Lemon juiced and strained 1 fresh Ginger 1 Romaine Heart 2 sprigs of Parsley 2 sprigs of Cilantro, 1 Scoop 7.2 Greens, Water Ice Preparation 1. Add all ingredients in blender. 2. Make sure the ginger is chopped up or juiced really well as it may be really tough on your blender. 3. Pulse and blend until smooth, adjusting water and ice to desired consistency. 4. Add stevia if more sweetness is desired. 5. Freezes well up to a day.

7 SLIMMING PORRIDGE Servings: Calories (with Kiwifruit) Vegan GF (if using GF Oats) Ingredients 4 tbsp. Buckwheat groats 4 tbsp. Steel cut Oats 2 cups Almond milk ¼ tsp. cinnamon ¼ tsp. nutmeg 1 Tbsp. Flaxseeds (whole) ½ - 1 cups water Pinch of sea salt 1 Kiwi fruit for garnish Preparation 1. Place the water, almond milk, and salt in a saucepan. 2. Cover and set to high heat. Once the water and milk mixture is boiling, drop in your oats and buckwheat cook over medium high heat for minutes, until softened. 3. Once cooked, place the lid on the pot and let the oats rest for 5 minutes, absorbing any excess liquid. 4. Serve immediately with a drizzle of natural sweetener, sprinkle of cinnamon on top and a sliced kiwi fruit.

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9 CHICKPEA AVOCADO SALAD BOWL Servings: calories Vegan GF Ingredients 2 tbsp. cooked Chickpeas ½ medium Avocado Sea Salt Spices to taste (paprika, pepper, cumin, lemon juice) Preparation 1. Halve the avocado and scoop out the seed. Take out a little bit of the avocado flesh for garnishing. 2. Take the chickpeas and mash it or season with sea salt, pepper, spices and lemon juice if desired. 3. Place chickpea mixture back in the avocado shell, place a couple of avocado cubes on top and enjoy.

10 BASIC FLAVOURFUL QUINOA RICE Servings: Calories per serving Vegan GF Basic Spouted Quinoa: Soak the well rinsed quinoa in water for 2 hours, rinsing once in between. Drain and rinse off and place the soaked quinoa in a strainer and let it sprout for another 2 hours. This quinoa should cook very fast when stir fried and doesn t need additional cooking prior to stir frying. Ingredients 1 Cup. Dry quinoa, rinsed and drained (Soak for 2 hours drain, rinse, repeat at least twice until no more foamy residue) 2 Cups vegetable or chicken broth ½ t. sea salt 1 T. Olive oil Preparation 1. Drain and RINSE the quinoa VERY WELL. 2. Cook the quinoa in vegetable or chicken broth for 3-5 minutes until fluffy. 3. Use mixed with brown rice or in place of rice. 4. If using sprouted quinoa simply stir fry quickly and braise with the broth for 2 minutes.

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12 BROCCOLI, CAULIFLOWER SOUP Servings: Calories per Serving Vegan GF Ingredients 1 medium head of Broccoli, steamed, chopped 1 medium Cauliflower, cooked, chopped 4 Cups vegetable or chicken broth 2 Tbsp. Olive Oil Sea Salt to taste Nutritional yeast (Optional, to taste) Preparation 1. Heat up a saucepan, add vegetable broth, cooked broccoli, cauliflower, olive oil and sea salt. 2. Bring to a simmer, use an immersion blender to blend soup into a creamy consistency. 3. Top with nutritional flakes, pepper or red pepper if desired. Cauliflower pureed tastes like potato, try the soup without broccoli for a potato soup alternative.

13 BUDDHA BOWL Servings: Calories Vegan GF (If veggie burger is certified GF ) Ingredients ½ Cup cooked brown rice 1 soy free veggie burger patty, pan grilled 1 cup mixed green lettuce Clover or alfalfa sprouts ½ Avocado 1 cup steamed broccoli ½ cup steamed carrots ¼ Cup Curry (See curry recipe in dressings) Preparation 1. Combine all ingredients except curry and avocado, mix well. 2. Pour on curry and garnish with sliced avocado.

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15 OVEN ROASTED BROCCOLI BITES Servings: 1 50 Calories per serving Vegan GF Ingredients 1 medium head of Broccoli Olive Oil to coat Sea Salt to taste Garlic (Optional) Preparation 1. Heat oven to 190 degrees C. 2. In a bowl, add all ingredients and coat well. 3. Bake for 30 minutes, tossing half way.

16 DATE BALLS Servings: Calories per date ball Vegan GF Contains nuts Ingredients ½ cup almonds or any other nuts (use seeds for a nut-free version) 2 Tbsp. cocoa powder 4 Tbsp. coconut flakes ½ teaspoon vanilla extract Pinch of fine sea salt 5 Medjool dates 1 tablespoon water Additional cocoa powder, coconut for coating (optional) Preparation 1. In a large food processor fitted with an S blade, grind the walnuts into a fine meal. 2. Add in the rest of the ingredients, and process again until a sticky, uniform dough is formed. Scoop the batter by heaping tablespoons onto a plate or baking sheet lined with parchment paper, to prevent sticking. 3. Roll the balls between your hands, and roll them in cocoa powder, if desired. 4. Store the balls in the fridge or freezer, and serve them frozen for the most firm texture.