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Fit For Health Eating Plan Fat Loss & Fitness Assessments Individual Eating Plans Exercise Classes Individual Training Nutritional Advice Advice on Supplements Ric Isaac Exercise Physiologist And Nutritionist Fit For Health 10 Wray Avenue Fremantle 6160 Phone: (08) 9336 6044 Mobile: 0411 220 600 Fax: (08) 9433 2335 Email: ric@fitforhealth.com.au Web Site: www.fitforhealth.com.au
1 Rolled/quick oats, fresh fruit Psyllium husks, quinoa & L.S.A Skim/rice milk 2 3 4 5 6 7 Fruit salad with L.S.A & psyllium husks (tablespoon of each) Breakfasts Week One Quinoa, L.S.A, psyllium husks with fresh fruit & nuts (5 max) Skim milk Fresh fruit (as many as you can eat) Smoothie with oats, L.S.A, quinoa, strawberries (any fruit) Scrambled/ boiled/poached eggs with tomato and baked beans Water (Lots) - only kidding! Every time you have a cup of tea or coffee, drink a glass of either before or after your kidneys and liver will love you for it 1 Snacks 2 3 4 5 6 7 1-2 glasses Carrot & celery with hommous 1-2 glasses Fruit (1 piece of any fruit) 1-2 glasses 1-2 glasses Fruit (1 piece) & 5 nuts 1-2 glasses Fresh fruit 1 piece 1-2 glasses Yippee!
Lunch Week One 1 Chicken & avocado salad (at least five veg including carrot, tomato) 2-3 glasses 2 3 4 5 6 7 4 bean mix with baby spinach, onion, cucumber, carrot, tomato 2-3 glasses Fish fresh / tinned with salad (at least 5 veg. incl. mushrooms) 2-3 glasses Large salad (5 veg) with 4 bean mix, avocado & a boiled egg 2-3 glasses Chicken salad with 5 veg & avocado (no skin on the chicken) 2-3 glasses Fish fresh / tinned with salad. Baby spinach, carrot, tomato, corn 2-3 glasses Yes, you can eat anything! Snacks 1 2 3 4 5 6 7 Fresh fruit & nuts (5 max) 1 2 glasses of Boiled egg & tomato Hummous with carrot, tomato & capsicum Avocado dip with capsicum & tomato Hommous with capsicum & carrot Boiled egg & tomato 1-2 glasses
Dinner Week 1 1 Roast Lamb with pumpkin, sweet potato, cauliflower, broccoli, carrot. Add herbs/spices 2 3 4 5 6 7 Grilled Salmon with salad (5 veg incl. carrot, tomato, capsicum, cucumber) & avocado Grilled chicken & salad (5 veg incl. baby spinach, carrot, tomato, celery & tinned/ fresh beans) Grilled Tuna steaks with salad (including 5 vegetables of your choice) & 4 bean mix Chicken/fish stir-fry with bok choy, carrots, snow peas, beans (add more veg. if desired) Fish curry with pumpkin, peas & beans (add more veg of choice) Lots of chilli (NO RICE!)! Splash out take someone special to dinner Snacks (No later than 9pm) 1 2 3 4 5 6 7 Piece of fruit 2 mouthfuls avocado Boiled egg & ¼ tomato!
8 Fresh fruit with L.S.A, psyllium husks & quinoa Add milk if desired 9 10 11 12 13 14 Poached/boiled eggs with tomato & baked beans (no toast!) As day 1, 2, 3, 8, 9 Add a piece of fruit if desired Breakfasts Week Two Omelette with at least three vegetables As day 1, 2, 3, 8, 9 As day 1, 2, 3, 8, 9 Eat anything you like! 8 Snacks 9 10 11 12 13 14 No bananas 1-2 glasses Fresh fruit (1 piece) & 5 nuts 1-2 glasses Fruit 2 pieces (try to vary the combinations) Green Tea 1-2 glasses 1-2 glasses No bananas Green Tea 1-2 glasses Green Tea 1-2 glasses
Lunch Week Two 8 Cold chicken & salad with lots of green leafy vegetables (at least 5 veg) 9 10 11 12 13 14 Fish (grilled or tinned) & salad (cherry tomatoes, cucumber & capsicum etc.) Large salad with feta & avocado (at least 5 veg incl. onion, carrot & tomato) Salmon/tuna with avocado salad, snow peas, carrots, lettuce & cherry tomatoes Tuna tinned/fresh with cucumber, tomato, lettuce, snow peas, feta, capsicum & carrot Chicken/fish stirfry leftovers add a side salad if desired Yes, I really mean it, anything! 8 Hommous with carrot & capscium 9 10 11 12 13 14 Boiled egg with tomato & cucumber Hommous with carrot, cucumber, capsicum & tomato Guacamole (avocado) with cucumber, carrot & capsicum Boiled egg with tomato, capsicum & cucumber Avocado with sliced cucumber, carrot & snow peas 1 2 glasses of Snacks
Make your best friend. Keeping your body hydrated is one of the kindest things you can do for yourself... Dinner Week 2 8 Grilled fish with 5 steamed / microwave veg (incl. pumpkin, sweet potato) Yes, you guessed it: 9 10 11 12 13 14 Beef curry with a side salad (baby spinach, carrot, capsicum, tomato, onion etc) Grilled / baked fish (at least 5 veg incl. carrot, pumpkin, sweet potato, broccoli) Vegie pie (see recipe book for all the ingredients, make a big one for leftovers!) Chicken/fish stir-fry with 5 vegetables (add more if possible) NO RICE! Steak (very lean) with avocado & salad (5 veg incl. baby spinach, carrot, cucumber) DAY OFF You will probably choose to drink more. Yes? Only kidding... your skin, your internal organs and, most important to fat loss, it helps your metabolism to maintain it s efficiency. Snacks (No later than 9pm) 8 Piece of avocado 9 10 11 12 13 14 Cherry tomatoes Hommous & cucumber DAY OFF Well done! Reward yourself