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 - 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 - Chicken breast - Sweet potatoes - Asparagus - A fish oil supplement
Meal #7 - Oatmeal - Banana slices - Almonds - Whey protein (Sandwiches) - Ezekiel bread - Almonds - Avocados - Tomatoes - Any pre-packed nuts/berries mix - Natural orange juice - Natural orange juice - Basmati Rice - Chicken breast chunks - Spinach - Cottage cheese
Meal #8 - Fat free chobani yogurt (Add fberries) - Oats (Apple and banana slices) - Tilapia - Brussel sprouts - Baby tomatoes - Any pre-packed nuts/berries mix - Natural pineapple juice - Natural pineapple juice - Pasta - Cucumbers - Sweet corn - Lean meat chunks - Tomatoes - Casein shake
Meal #9 (In one bowl) - Blueberries - Flaxseeds - Granola - Almond milk - Chicken breast chunks - Cucumbers - Pomegranate seeds - Potatoes - Any pre-packed nuts/berries mix - Blended bananas - Blended bananas - 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 - '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 - Quinoa - Spinach - Lean beef
Meal #11 (In one bowl) - Vanilla yoghurt - Walnuts (Super high in mono/poly saturates) - Blueberries - Whole egg sandwiches > 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 - 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 - Macadamia nuts - Wholewheat pasta - Raisins - Avocaos - Kiwi fruit and coconut - Grapefruit - Grapefruit - Baby potatoes - Jerky beef - Mushrooms - Celery - Whey mixed with casein
Meal #13 - Salmon - Nuts (High in poly/mono saturates) - Kale - Avocados - Lentils - 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 - 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