Welcome to the simple S-curve meals First things first... What is it? These are meals that have been structured to effectively feed your muscles, while also avoiding a build up of unwanted fat. This is a meal structure, that when followed, will result in building an epic butt/tiny waist and S-curve. The S-curve refers to the letter S (The shape of your body). The simple meal structure This meal structure became popular with our newsletter readers due to it's simplicity. - No images - Easy to find foods when shopping - Simple to follow (Especially via a mobile device) Who is this for? - Busy people (Moms, final year students, business owners) - Those who want/need a simple fix in terms of nutrition (For fitness) - Those who want to build and epic butt/tiny waist and S-curve Now that you know what these are... Let's eat 'S-curvishly'. Rules - You should eat this way everyday (For one month minimum, if you want to see results along side your workouts). - Food types have been varied for you. Varying your food types plays a major role in aiding your results.
Meal #1 - Low fat Greek yoghurt mixed with... - Almonds - Sunflower seeds - Chia seeds - Rye bread + Add your favorite spread (For 'enjoyment' sake) Lunch (Protein/Fat/Carbs 'optional') - Cottage cheese (Because it contains a slower digesting protein 'casein', low-ish in fat and a different food source @ varying types) - Fresh leafy greens - Scrambled eggs (Whole) - (Serve as a salad) - Frozen grapes - Almond snacks (Try almond rounds if you see them. Again... For 'enjoyment' sake) - A banana - A flavored whey protein only shake - An orange - A flavored whey protein only shake Dinner (Protein/Carbs) - Brown rice - Tuna - Cherry tomatoes - Left over Tuna
Meal #2 - Muesli - Strawberries - Blueberries - Raisins - Brown bread whole egg sandwich Lunch (Protein/Fat/Carbs 'optional') - Tilapia (One of the lowset levels of fat that you'll find in a fishy food source) - Asparagus - Parsley - Pinto beans (Almost no fat) - Frozen strawberries - Almonds - Watermelon juice - A flavored whey protein only shake During workout - Xtend - Watermelon juice - A flavored whey protein only shake Dinner (Protein/Carbs) - Jerky beef - Yam's - Lettuce - Tomatoes - Nothing (Eat a big Dinner)
Meal #3 - Granola (Vanilla) - Walnuts - Dark chocolate chips - Bananas - Chobani Lunch (Protein/Fat/Carbs 'optional') - Avocados - Fresh leafy greens - Chicken breast chunks - Various berries - An apple - A flavored whey protein only shake - Kiwi fruit - A flavored whey protein only shake Dinner (Protein/Carbs) - Turkey breast - Quinoa - Spinach - Left over turkey breast Note: Notice how I've used different foods again
Meal #4 - Muesli + Almond milk + Banana slices + Raisins - Ezekiel bread toasted + A low fat butter to spread (Addictive... Be careful :) - Fried plantain (Once in a while only... Super yummy) - Multi-vitamin Lunch (Protein/Fat/Carbs 'optional') - King prawns - Asparagus (See the foody updates link in 'Morebuzz' for a visual from the @fitbuzz kitchen) - Basmati brown rice - Fish oil tablet - Pistachio nuts (Super high in protein and fat... Especially with the fats that we want @ mono/poly) - Blueberries/Black berries - Fresh leafy greens/carrots Workout period (Fast digesting protein/carbs/zero fat... Because it slows digestion) - Hydro whey protein (It's basically super whey protein) - Glycomaize - Natural banana shake (Spikey on insulin... Which is ideal for this time of day) - Hydro whey protein (It's basically super whey protein) - Glycomaize - Natural banana shake (Spikey on insulin... Which is ideal for this time of day) Dinner (Protein/Carbs) - Salmon - Yams - Spinach or Parsley - Left over salmon from your dinner
Meal #5 Oatmeal + Whey + Chia seeds Rye bread + Quark Lunch (Protein/Fat/Carbs 'optional') - Tilapia - Whole wheat pasta - Ezekial bread + Avocado to spread - Walnuts (Nutrient dense) - Berries (Nutrient dense) - Fresh leafy greens (Light on calories and keeps satiety at bay) - Skyr yoghurt/non fat Greek yoghurt Workout period (Fast digesting protein/carbs/zero fat because it slows digestion) - Whey protein - Watermelon (Spikey on insulin, which is perfect for a workout periods) - Whey protein - Watermelon (Spikey on insulin, which is perfect for a workout period) Dinner (Protein/Carbs) - Chicken breast - Wild rice - Asparagus - Casein - Fish oil supplement
Meal #6 (In one bowl) - Muesli - Sliced bananas - Almonds - Almond milk - Blueberries - Melba toast (Low fat + High good fats + High fiber + Low protein) - Fat free quark to spread Lunch (Protein/Fat/Carbs 'Optional') - Quinoa - Broccoli - Olive oil (DON'T go for the cheapest) - Chicken breast chunks - Pistachio nuts (Helps to keep hunger at bay) - Tangerines (Because they're convenient to travel with and to consume on the move) - Hydrowhey shake During workout - Zero calorie flavored water (Just add lemons to a pitcher and stick it in the fridge) - Tangerines (Because they're convenient to travel with and to consume on the move) - Hydrowhey shake Dinner (Protein/carbs) - Chicken breast - Sweet potatoes - Asparagus
- A fish oil supplement Meal #7 - Oatmeal - Banana slices - Almonds - Whey protein Lunch (Protein/Fat/Carbs 'Optional') (Sandwiches) - Ezekiel bread - Almonds - Avocados - Tomatoes - Any pre-packed nuts/berries mix - Natural orange juice - Natural orange juice Dinner (Protein/carbs) - Basmati Rice - Chicken breast chunks - Spinach - Cottage cheese
Meal #8 - Fat free chobani yogurt (Add fberries) - Oats (Apple and banana slices) Lunch (Protein/Fat/Carbs 'Optional') - Tilapia - Brussel sprouts - Baby tomatoes - Any pre-packed nuts/berries mix - Natural pineapple juice - Natural pineapple juice Dinner (Protein/carbs) - Pasta - Cucumbers - Sweet corn - Lean meat chunks - Tomatoes - Casein shake
Meal #9 (In one bowl) - Blueberries - Flaxseeds - Granola - Almond milk Lunch (Protein/Fat/Carbs 'Optional') - Chicken breast chunks - Cucumbers - Pomegranate seeds - Potatoes - Any pre-packed nuts/berries mix - Blended bananas - Blended bananas Dinner (Protein/carbs) - Turkey breast - Yams - Avocado's - Green beans - Left over turkey breast
Meal #10 (In one bowl) - Non fat (plain) Greek yoghurt - Berries - Mango - Your vanilla whey protein Lunch (Protein/Fat/Carbs 'Optional') - 'White' Tuna - Pinto beans (Or similar with nutrient profile) - Carrots - Cabbage - Pecans and dates - Any supplement that contains both fast digesting proteins/carbs - Any supplement that contains both fast digesting proteins/carbs Dinner (Protein/carbs) - Quinoa - Spinach - Lean beef
Meal #11 (In one bowl) - Vanilla yoghurt - Walnuts (Super high in mono/poly saturates) - Blueberries - Whole egg sandwiches Lunch (Protein/Fat/Carbs 'Optional') > Chic peas > White tuna > Sweet Corn > Lentils - Cashews an apricots - Any supplement that contains both fast digesting proteins/carbs - Any supplement that contains both fast digesting proteins/carbs Dinner (Protein/carbs) - Brown rice - Mince - Pumpkin - Kale - Green onions - Whey mixed with casein
Meal #12 (In one bowl) - Muesli - Dried cherries - Any low fat yoghurt - Flax seeds Lunch (Protein/Fat/Carbs 'Optional') - Macadamia nuts - Wholewheat pasta - Raisins - Avocaos - Kiwi fruit and coconut - Grapefruit - Grapefruit Dinner (Protein/carbs) - Baby potatoes - Jerky beef - Mushrooms - Celery - Whey mixed with casein
Meal #13 - Salmon - Nuts (High in poly/mono saturates) - Kale - Avocados - Lentils Lunch (Protein/Fat/Carbs 'Optional') - Egg whites - Cherry tomatoes - Cucumbers - Carrots - Cauliflower - Steak (Just read the labels.. You want more protein/less crappy fat) - Zero fat Chobani yoghurt - Brussel sprouts - Cranberries - Pecans - Figs - Figs Dinner (Protein/carbs) - Quinoa - Tomatoes - Red onions - Cucumber - Mint (Chop it up) - Fresh organically grown 'deep green' parsley (Another superfood, boosts antioxidant activation, full of antioxidants, high in vitamin A/B/C)
- Whey mixed with casein Meal #14 - Whole eggs (Fried) - Mushrooms (The nutrients Typically low in calories but strong in vitamin B and potassium) - Spinach - Chic peas The S-curve meal structure for high protein veggies Breakfast Quinoa Bulgur wheat Millet Soy beans Walnuts Spirulina Hemp protein and whey will both serve you well if you're subtracting meat from your nutrition plan. Lunch Wild rice Chic peas Adzuki beans Mung beans Pumpkin seeds Nori Hemp protein and whey will both serve you well if you're subtracting meat from your nutrition plan. Walnuts Dinner Wild rice Chic peas Adzuki beans Mung beans Pumpkin seeds Nori Quinoa
Very early morning workout 6.00-7.00pm If you are going to workout at this time of the day, then make sure that you have eaten one of the late night meals from the meal plans provided (Casein, fish oil, left over chicken/fish from your dinner meal). As you awake, you can consume fibrous carbs such as vegetables (How much isn't important as they are not calorie dense. The complete opposite in fact) or fruits. Fruits wouldn't usually be a good food source to consume due to their sugary nature. However, this is ideal for a pre workout meal and especially a morning meal. The reason for this is because you have just slept for several hours and have put your body through a 'starvation period'. Starvation periods are what you want to avoid as they can lead to fat gain over time. It is at this time of day where your insulin levels will be craving to be spiked and this time of day along with any other pre-workout time period is the ONLY time of day where you should purposely spike your insulin levels. This is because your body will require the extra energy for the depletion that will occur during your intense workout. If you are going to workout this early in the morning, then avoid the slow digesting A rated carb meals, such as Oatmeal or Potatoes. These carbs can take anywhere between 8-10 hours to completely digest. So it's clearly not ideal in this scenario. In general, you'll want to fill your body with a minimum of 10 grams of fast digesting carbs (Vegetables, fruits) before you workout. In regards to protein, avoid the slow digesting proteins such as chicken, turkey and meats. Opt for fast digesting proteins such as almond milk, whey protein powder and semiskimmed milk (If you want to reduce calories even further you can avoid semi-skimmed milk and combine Almond milk and whey protein together, to avoid the fat). Again, around 10 grams. What ever your calorie in take goal is, just simply reduce the meal plan content e.g Early morning workout 10.00pm - 12.00pm If you decide to workout at this time of the day, then you can follow the above scenario. However, if you decide to wake up much earlier, then it would be in your favor to consume one of the slow digesting carb/protein meals provided, such as Oatmeal with flaxseeds. Then ensure that you consume fruits, whey protein or vegetables 1 hour before and after you workout.
Early evening workout 5.00pm - 7.00pm The meal plans provided contain meals to be eaten between 2.00pm - 5.00pm. As long as you have eaten a full lunch as provided (And required) then again you only need to ensure that you consume fruits, whey protein or vegetables 1 hour before and after you workout. This will of course be followed up with a slow digesting dinner meal 2 hours after this period. The reason for the consumption of fast digesting food sources is so that your body can fully absorb the nutrients that it very much requires following an intense workout session. Consuming any other food sources during these periods will only slow down digestion. Late evening workout 7.00pm - 10.00pm After a full lunch and an afternoon snack., simply consume one more afternoon snack after 5.00pm. Another heavy slow digesting meal may not be needed. This is because it takes at least 8-10 hours for a heavy slow digesting meal to completely digest. Eating one more snack will ensure that you are not putting your body through a starvation period and to ensure that you keep your energy levels up throughout the day. Consume fruits, whey protein or vegetables 1 hour before and after you workout, followed by the dinner meal provided. Unless you decide to go to bed shortly after your workout, in which case, a late night snack will suffice. You can also taper your carbs, since you don't want to be eating too many heavy carbs before bed. But you don't need to do that eternally as carbs are not the enemy. You'll need them for energy. Especially if you perform early morning workouts.