Cons Too restrictive Causes anxiety if cant get exact food or ingredients No freedom to change meals based on taste and preferences Not personalised

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1 THE EMPOWERED BY EATING EASY FAT LOSS MEAL PLAN Thank you for downloading this 7 day meal plan. Before you jump right in let s just go through a few things first. 1) This is just an example of how your 7 days of meals COULD look. You don t have to eat anything on here 2) This is just an estimation of your required calories. No calculator can be exact, this just an evidence based estimated guess. The design of the Empowered By Eating plan will give you a personalised number that s very specific to you. 3) As a general rule, we don t prescribe meal plans, both from an ethical standpoint and an adherence one too, what we are doing here is purely indicating HOW the calories could look within a given day and some ideas for delicious meals too PROS and CONS of a meal plan Pros Gives an idea of structure for a days eating Gives an understanding of how large a meal could look like for the calories Cons Too restrictive Causes anxiety if cant get exact food or ingredients No freedom to change meals based on taste and preferences Not personalised

2 Below is an example how one of our clients just like you set out their meals based on their personal calculations and taste. These are just ideas and recipes, they are not your exact meals that are perfect for you, but you can try them if you like the look of the recipes. The calories and macronutrients have been calculated for each meal to allow them to fit within a specific goal. The serving sizes have also been included too. The plan has been designed to simply give you an idea of how a full week of eating could look that fits within the calorie goals set. This is just a glimpse into what we do. By heading over to our website you will discover how to make any plan personalised to you. Over there we take you through step-by-step EVERYTHING you need to know about nutrition starting at the absolute basics and teaching you at your pace.

3 macros 270 c 120f 180p THE EMPOWERED BY EATING FAT LOSS MEAL PLAN What the Empowered By Eating Plan Gives You: Monday BREAKFAST BANANA SPLIT OATMEAL Oats 70G Chocolate protein powder 30 Banana 1/2 Strawberries 100G Milk (or milk substitute almond etc) 200ML (other milk eg skimmed or full fat will alter calories but can be used) Greek yogurt 160G Crushed nuts 25G DIRECTIONS MIX AND GO ITS MONDAY YOU RE IN A RUSH TOTAL CALORIES 862 P55 C76 F36 FIB 7 Chicken Breast 220g LUNCH CAJUN CHICKEN WITH SWEET POTATO MASH

4 Cajun Seasoning - Tsp Olive Oil 3g Feta Cheese 40g Sweet Potato 230g Sweet Chilli Sauce 20g THE EMPOWERED BY EATING FAT LOSS MEAL PLAN Directions: (made the night before can increase servings and fridge or freeze) Sweet potatoes mash - Wash and peel potatoes, then place in food processor or finely chop - Add boiling water and sea salt to cover and stir occasionally (can now buy steam in bag sweet potato if you re out and about and need to grab something quick for lunch and have a microwave) The cajun chicken: - On a small dish put the tbsp of oil and the cajun spice and spread it out - Take your chicken breast and cover both sides - Then either pan fry or wrap in tin foil and oven cook - Steam in the bag veg of choice to go on side CALORIES 708 P63 C 70 F 20 FIB 10 DINNER JAPANESE STYLE SEA BASS WITH STICKY RICE Sea Bass Filet 240g Ginger Garlic Spring Onion Chilli Coriander Low Salt Soy Sauce Tbsp 10ml Fish Sauce 1/2tbsp Basmati Rice 100g ¾ Can Low Fat Coconut Milk (300ml) Green Beans And Asparagus The sea bass: - Chop the spring onion, garlic, chilli and coriander, add to a bowl with 1 tbsp low salt soy sauce and ½ tbs fish sauce and give it a mix up - Place the sea bass in foil and pour the ingredients from the bowl over it

5 - Place in oven for around 20 minutes or until done. The sticky rice: - Add rice, coconut milk and water to the pan - Season with salt - Bring to boil then simmer until cooked - Steam the veg and serve Calories 1039 P 55 c 86 f 54 MAGIC 20 ITEM SNICKERS CALORIES 250 P 4 C 33 F 12 TOTAL CALORIES 2860 P177, C265, F 123, FIB 20 (SAVED IN WED 21ST)

6 TUESDAY BREAKFAST CHOCOLATE AND BLUEBERRY PROTEIN PANCAKES WITH HONEY DRIZZLED GREEK YOGHURT AND CRUSHED NUTS INGREDIENTS Egg Whites - 4 Oats 100G CHOCOLATE PROTEIN POWDER 35G Blueberries (Fresh Or Frozen) -100G Pinch Cinnamon Pinch Stevia Or Other Sweetener (And A Blender) Add Some Almond Milk If Its Too Thick Low Cal Cooking Spray Honey 10g Greek Yogurt 160g Brazil Nuts 20g blend all the ingredients (except yoghurt and honey) then pan fry on both sides mix the honey and the yoghurt and serve over the pancakes calories 916 p74 c 85 f 29 fib 16

7 QUICK LUNCH (made the night before) SPICED TURKEY WITH BABY POTATOES AND SPINACH Turkey 160g Cayenne Pepper To Liking Thyme - Garlic Rosemary Baby New Potatoes 470g Tbsp Olive Oil Turkey: Add thyme, garlic, rosemary and cayenne pepper to a small plate with the tbsp oil Brush both sides of turkey and fry in pan with low cal cooking spray or wrapped in foil in oven Potatoes: Pierce and add to pan of sea salted water, bring to boil and simmer Spinach: simply wash and add Calories 629 P 57 c 77 f 10 fib 8

8 DINNER PAN FRIED SALMON WITH GARLIC AND HERB FRIED ASPARAGUS AND QUICK QUINOA INGREDIENTS Salmon Filet 140g Coconut Oil 15g Garlic Rosemary Asparagus Coconut Oil 15g (For Asparagus) Quinoa 100g - Simply add the salmon skin side down to a pan sprayed with low cal spray - Season with salt, black pepper and garlic, - Cook on both sides until you re happy - Meanwhile add the quinoa to a pan, bring to the boil and simmer just like you would with rice - For the asparagus, add it to a hot pan of coconut oil, season with sea salt, rosemary and garlic and black pepper and and cook for a few minutes Calories 1004 P 54 c 69 f 58 fib 16 MAGIC 20 ITEM BEN AND JERRY S PHISH FOOD 150 GRAMS Calories 270 P 3 C 35 F 13 Total calories for the day 2954 p190 c284 f 116 f 29

9 WEDNESDAY BREAKFAST BREAKFAST BURRITO 2 Wholewheat tortilla Eggs 3 Low fat cheese 40g Onion Tablespoon salsa Black beans 25g Coconut oil 10g - In a pan add beans, salsa and onion and heat gently for a few minutes whilst scrambling the eggs in a pan with coconut oil - Add the eggs to the wrap, pour over the beans and salsa and sprinkle with the grated cheese and wrap up. CALORIES 922 P 46 C 92 F 40 FIB 10

10 LUNCH CHICKEN AND AVOCADO SALAD WRAP Chicken 250G Avocado 1 Full 1/2 Tsp Garlic Powder 1/2 Tsp Salt 1/2 Tsp Black Pepper 2 Tsp Lime Juice 1 Tsp Fresh Coriander Total 0% Greek Yogurt 100g 2 Wholemeal Wrap - Pan fry the chicken seasoning with salt, black pepper and garlic - Spread the yoghurt on the wrap - Once cooked, dice the chicken and add to the wrap and squeeze with some lime Calories 1070 P84 c96 f 42 fib 12

11 DINNER GARLIC PRAWNS WITH SWEET POTATO MASH (P120) AND CRISPY KALE Prawns 250g Garlic Cajun seasoning Olive oil 10g (1tbsp) Sweet potato 300g Green and red peppers Spring onions Chilli - Peel and chop the sweet potato, add to pan, cover with water and bring to boil then simmer until cooked - Over a medium heat stir fry the prawns in the olive oil adding the garlic, Cajun seasoning, spring onion, peppers and chilli - Once sweet potatoes is soft, create a mash and serve alongside the prawns Total cals 515 P46 c53 f13 MAGIC 20 ITEM STICKY TOFFEE PUDDING (1 X 115G PUDDING) CALORIES 352 Total for the day 2859 p179 c287 f113 fibre 37

12 THURSDAY BREAKFAST SNICKERS OATMEAL Oats 60g Chocolate protein powder 50g almond (or other nut butter) 35g sugar free caramel syrup (waldens farm etc) 2tbsp unsweetened almond milk 200ml - simply mix and enjoy Calories 646 P 58 c 39 f 27 Pasta 90g Chicken breast 150g Coconut oil 10g Pesto (green or red) 25g Pine nuts 15g Sun dried tomato 30g Garlic rosemary QUICK LUNCH SUN DRIED TOMATO AND PESTO CHICKEN PASTA - Add pasta to pan, add water, bring to boil and simmer until cooked to liking - Meanwhile pan fry the chicken in coconut oil whilst seasoning with salt, black pepper, garlic and rosemary - Drain the remaining water from the pan once cooked and add the chicken to the pasta pan - Add remaining ingredients and give a stir on the heat for a few minutes (cool and place in tub ready for the next day if making it day before) calories 837 p59 c88 f27 fib 18

13 Chicken breast 150g Rice noodles 75g Coconut oil 20g Bean sprouts150g Spring onions Eggs 2 Roated peanuts 15g Low salt soy sauce 2tbsp Sweet chilli sauce 3 tbsp DINNER EASY CHICKEN PAD THAI Add noodles to pan, cover with water, boil and simmer until cooked Add the oil to the pan Fry the chicken spring onions and bean sprouts Add the eggs to a cleared part of the pan and cook, then mix all together Add the soy sauce, the sweet chilli sauce and the peanuts and mix everything together serve. TOTAL CALORIES 898 p63 c75 f41 MAGIC 20 ITEM Soft scoop Ice cream 33% Less fat with cocopops rocks on top for that added crunch. (175g icecream, 17g cocopops rocks) CALORIES 397 P7 C 61 F 14 Total cals for day 2897 P188 C 277 F 114 FIBRE 29 =============================================================

14 FRIDAY BREAKFAST IN A RUSH SMOOTHIE Kale 100g Frozen berries 250g Greek yoghurt 130g Protein powder 40g Flaxseed 20g Cashews 20g Place the ingredients into blender, kale first, then berries then everything else, add water, mix it up go. Total cals 616 P58 c46 f20 LUNCH QUICK LUNCH SPICY TURKEY AND BLACK BEAN BURRITO INGREDIENTS Turkey breast 180g Whole wheat wrap 2 ½ tin black beans 50g avocado 3/4 fajita spice mix hot sauce 1 tbsp salsa 2tbsp - pan fry the turkey in low cal cooking spray - add the spice mix to the pan and coat - add the beans to a pan of water, bring to boil then simmer until cooked - chop the avocado and lay it on the wrap, add the turkey, the black beans, the salsa and finally the hot sauce - enjoy

15 total cals 949 p72 c103 f30 DINNER ASIAN SPICED STEAK WITH RICE NOODLES Rump steak sliced into strips 150g Chinese 5 spice Olive oil 10g Rice noodles 135g Beansprouts Spring onion Fish sauce 1tbsp Low salt soy sauce 1tbsp Sesame oil 2tbsp Fresh chilli MAGIC 20 CHEESECAKE (1 REGULAR SLICE) Total for day 2930 p175, c272 f127 fib 41 Total cals 1005 p40 c95 f40 CALORIES 360 P6 C28 F25

16 Smoked salmon 70g Eggs 4 Bacon 4 rashers Wholemeal bagel 2 Light mayonaise 2 tbsp Dijon mustard 1tbsp Lemon juice Butter 2 tbsp salt cayenne pepper SATURDAY BREAKFAST IN BED EGGS BENEDICT WITH SMOKED SALMON Slice and Toast the bagel Poach eggs Fry bacon in low cal spray Whisk the mayonnaise, lemon juice, mustard and cayenne pepper, then melt the butter and quic add and stir into the mixture. To serve place the bagels curved side down, place the bacon on top, then the eggs and finally dri with hollandaise sauce. Cals 1241 P 80 c83 f75

17 LOW CALORIE QUICK PICK LUNCH ON THE GO (WHAT TO QUICKLY GRAB FROM AN EXPRESS OR LARGER SUPERMARKET) Pick 1 protein Ready cooked: Chicken -150g Turkey 150g Beef -150g Pick 2 Salad pot no dressing Packet of wholegrain rolls (2 roll) Pick 1 Small pot of fruit 1 piece of fruit Water or diet drink TOTAL CALORIES 668 P51 C80 F13 SATURDAY NIGHT TAKEAWAY (sort of) CHICKEN CURRY AND RICE INGREDIENTS Chicken 120g Coconut oil 5g Curry spice mix (or individual ingredients cumin, garlic, chilli, ginger) Low fat coconut milk 300ml Rice 130g Spinach Onions Pan fry the chicken in coconut oil Add the spinach and onions to pan Season with salt, pepper, garlic, cumin Add the rice to a pan of water bring to boil then simmer until cooked In another pan, gently heat the coconut milk whilst adding the curry powder or the individual ingredients Serve TOTAL CALORIES 820 P40 C106 F26

18 MAGIC 20 HAVE A DRINK ON US Choice 1 pints guiness (200 calories) Or 2 glasses wine (250 calories) Or 2 bottles corona light (200 calories) Or 4 glasses of gin and slimline tonic (200 calories) Or 2 glasses of prosecco (220 calories) TOTAL CALORIES 2708 P162 C229 F106

19 SUNDAY THE FULL ENGLISH Eggs 3 Bacon medalions 4 Mushroom 50g Tomato 2 Beans ½ tin Wholemeal bread5 - You know what to do.now go eat Cals 1088 p80 c128 f27

20 INGREDIENTS Turkey 160g Beef 160g Lower calorie roast potatoes Roasting potatoes 450g Garlic Vegetable stock (cube) Olive oil 4tbsp Gravy granules Vegetable any of your choice SUNDAY LUNCH Put the potatoes and garlic in a roasting tin Pour over the stock Brush the tops of the potatoes with the olive oil Season with salt, black pepper, rosemary and thyme Gravy: Granules plus boiling water and give it a stir. TOTAL CALORIES 1083 P58 C94 F55

21 DINNER INGREDIENTS Sticky chicken and veg stir fry Chicken breast 150g Low salt soy 1tbsp Chilli Garlic Ginger Bean sprouts 100g Spring onion 100g Bok choi 100g Coconut Oil 20g Slice the chicken, add the oil to the pan, and add seasoning to the chicken in the form of salt and black pepper. Add the chicken to the pan along with the garlic, chilli and ginger. Add the sweet chilli once the chicken has been cook through to coat so it becomes sticky. Finally add the bean sprouts, spring onion and bok choi and the soy sauce and cook for a few minutes. Serve and enjoy TOTAL CALORIES 408 P43 C11 F43 MAGIC 20 PRINGLES X 15 CALORIES 150 P1 C15 F9 Calories for the day 2932 P189 C258 F128 Fibre55 Calories 150 P1 C15 F9