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.
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. http://www.empoweredbyeating.com/
========================================================================= Monday BREAKFAST BANANA SPLIT OATMEAL : Oats 30G Chocolate protein powder 25g Banana 1/2 Strawberries 50G Milk (or milk substitute almond etc) 200ML Greek yogurt 60G Crushed nuts 5G DIRECTIONS MIX AND GO ITS MONDAY YOU RE IN A RUSH TOTAL CALORIES 458 P38 C46 F13 FIB 7
LUNCH CAJUN CHICKEN WITH SWEET POTATO MASH Chicken breast 100g Cajun seasoning - tsp Olive oil 5g Feta cheese 15g Sweet potato 100g Sweet chilli sauce 10g (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 vegetable of choice to go on side TOTAL CALORIES - 328 P28 C31 F10 FIB10
DINNER JAPANESE STYLE SEA BASS WITH STICKY RICE Sea bass filet 150g Ginger Garlic Spring onion Chilli Coriander Low salt soy sauce tbsp Fish sauce 1/2tbsp Basmati rice 50g ½ can low fat coconut milk (100ml) 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 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 vegetable and serve. TOTAL CALORIES 555 P34 C43 F28 MAGIC 20 ITEM SNICKERS Can be eaten at any time during the day TOTAL CALORIES 250 P4 C33 F12 TOTAL CALORIES 1592 P104, C154, F64, FIB15
TUESDAY BREAKFAST CHOCOLATE AND BLUEBERRY PROTEIN PANCAKES WITH HONEY DRIZZLED GREEK YOGHURT AND CRUSHED NUTS Egg whites - 2 Oats 30G Chocolate protein powder 20g Blueberries (fresh or frozen) -100G Pinch cinnamon Pinch stevia or other sweetener (and a blender) add some unsweetened almond milk if its too thick low cal cooking spray honey 10g greek yogurt 100g 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. TOTAL CALORIES 506 P40 C39 F21 FIB8
QUICK LUNCH (made the night before) SPICED TURKEY WITH BABY POTATOES AND SPINACH Turkey 100g Cayenne pepper to liking Thyme - Garlic Rosemary Baby new potatoes 200g 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. TOTAL CALORIES 352 P35 C34 F8 FIB6
DINNER PAN FRIED SALMON WITH GARLIC AND HERB FRIED ASPARAGUS AND QUICK QUINOA : Salmon filet 100g Coconut oil 10g Garlic Rosemary Asparagus Coconut oil 10g (for asparagus) Quinoa 50g 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 cook for a few minutes. TOTAL CALORIES 457 P27 C34 F24 FIB16 MAGIC 20 ITEM BEN AND JERRY S PHISH FOOD 100 GRAMS TOTAL CALORIES 270 P3 C35 F13 TOTAL CALORIES 1584 P105, C143, F66, F16
WEDNESDAY BREAKFAST BREAKFAST BURRITO : Whole-wheat tortilla wrap Eggs 1 Low fat cheese 25g 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. TOTAL CALORIES 544 P 25 C57 F24 FIB6
LUNCH CHICKEN AND AVOCADO SALAD WRAP Chicken 100G avocado 1/2 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 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 TOTAL CALORIES 505 P41 C48 F18 FIB9
DINNER GARLIC PRAWNS WITH SWEET POTATO MASH AND CRISPY KALE Prawns 150g Garlic Cajun seasoning Olive oil 10g (1tbsp) Sweet potato 100g 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 MAGIC 20 ITEM STICKY TOFFEE PUDDING (1 X 115G PUDDING) TOTAL CALORIES 260 P27 C20 F8 CALORIES 352 TOTAL CALORIES 1661 P96, C17I, F67
THURSDAY BREAKFAST SNICKERS OATMEAL : Oats 30g Chocolate protein powder 25g almond (or other nut butter) 10g sugar free caramel syrup (waldens farm etc) 2tbsp unsweetened almond milk 200ml Simply mix and enjoy TOTAL CALORIES 291 P28 C19 F11
QUICK LUNCH: SUN DRIED TOMATO AND PESTO CHICKEN PASTA Pasta 50g Chicken breast 100g Coconut oil 5g Pesto (green or red) 10g Pine nuts 10g Sun dried tomato 20g Garlic rosemary 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 Drains 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.) TOTAL CALORIES 504 P37 C51 F17 FIB18
DINNER EASY CHICKEN PAD THAI Chicken breast 70g Rice noodles 50g Coconut oil 10g Bean sprouts Spring onions Eggs 1 Roasted peanuts 15g Low salt soy sauce 2tbsp Sweet chilli sauce 2 tbsp 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 539 P34 C50 F24 MAGIC 20 ITEM Soft scoop Ice cream 33% Less fat with cocopops rocks on top for that added crunch. (175g icecream, 17g cocopops rocks) TOTAL CALORIES 1651 P104, C166, F63, FIB30 CALORIES 317 P5 C46 F12
FRIDAY BREAKFAST IN A RUSH SMOOTHIE Kale 100g Frozen berries 100g Greek yoghurt 80g Protein powder 25g Flaxseed 10g Cashews 10g Place the ingredients into blender, kale first, then berries then everything else, add water, mix it up.. Go! TOTAL CALORIES 329 P35 C21 F11
LUNCH QUICK LUNCH SPICY TURKEY AND BLACK BEAN BURRITO Turkey breast 100g Whole wheat wrap 1 ½ tin black beans 50g avocado ½ 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! TOTAL CALORIES 585 P43 C64 F19 DINNER ASIAN SPICED STEAK WITH RICE NOODLES Rump steak sliced into strips 100g Chinese 5 spice Olive oil 10g Rice noodles 50g Beansprouts Spring onion Fish sauce 1tbsp Low salt soy sauce 1tbsp Sesame oil 0.5 tbsp Fresh chilli TOTAL CALORIES396 P24 C36 F18
MAGIC 20 CHEESECAKE (1 REGULAR SLICE) CALORIES 360 P6 C28 F25 TOTAL CALORIES 1670 P108, C149, F72, FIB25
SATURDAY BREAKFAST IN BED EGGS BENEDICT WITH SMOKED SALMON Smoked salmon 40g Eggs 1 Bacon 2 rashers Wholemeal bagel 1 Light mayonnaise 1 tbsp Dijon mustard 1tbsp Lemon juice Butter 1 tbsp Salt Cayenne pepper 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 quickly add and stir into the mixture. To serve place the bagels curved side down, place the bacon on top, then the eggs and finally drizzle with hollandaise sauce. TOTAL CALORIES 555 P35 C42 F33
LOW CALORIE QUICK PICK LUNCH ON THE GO (WHAT TO QUICKLY GRAB FROM AN EXPRESS OR LARGER SUPERMARKET) Pick 1 protein Ready cooked: Chicken -100g Turkey 100g Beef -100g Pick 2 Salad pot no dressing Packet of wholegrain rolls (1 roll) Pick 1 Small pot of fruit 1 piece of fruit Water or diet drink TOTAL CALORIES 466 P33 C55 F11
SATURDAY NIGHT TAKEAWAY (sort of) CHICKEN CURRY AND RICE Chicken 100g Coconut oil 5g Curry spice mix (or individual ingredients cumin, garlic, chilli, ginger) Low fat coconut milk 200ml Rice 50g 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 452 P28 C42 F19 MAGIC 20 HAVE A DRINK ON US Choice 1 pints Guinness (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 1673 P96 C139 F63 FIB12
Eggs 1 Bacon medallions 1 Mushroom Tomato Beans ½ tin Wholemeal bread 2 You know what to do.now go eat SUNDAY THE FULL ENGLISH TOTAL CALORIES 556 P36 C75 F10
Turkey 100g Beef 100g Lower calorie roast potatoes Roasting potatoes 200g Garlic Vegetable stock (cube) Olive oil 1tbsp Gravy granules Vegetable any of your choice THE EMPOWERED BY EATING EASY FAT LOSS MEAL PLAN 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 563 P43 C52 F22
Sticky chicken and veg stir fry Chicken breast 100g Low salt soy 1tbsp Chilli Garlic Ginger Bean sprouts 100g Spring onion 100g Bok choi 100g Coconut oil 20g THE EMPOWERED BY EATING EASY FAT LOSS MEAL PLAN DINNER 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 MAGIC 20 PRINGLES X 15 TOTAL CALORIES 355 P31 C11 F22 TOTAL CALORIES 1624 P111 C152 F63 Calories 150 P1 C15 F9
Shopping list o Oils/Herbs/spices/flavourings o Olive oil o Coconut oil o Low cal cooking spray o Sea salt o Black pepper o Cajun seasoning o Ginger o Garlic o Chilli o Cinnamon o Cayenne pepper o Thyme o rosemary o coriander o fajita spice mix o Chinese 5 spice o Curry spice mix o Dijon mustard o Sweet chilli sauce o Low salt soy sauce o Fish sauce o Stevia (or other sweetener) o Honey o Lime juice o Hot sauce o Sesame oil o Vegetable stock o Gravy granules Fresh produce: o Meat/pountry/fish o Rump steak o Chicken Breast o Turkey breast o Salmon filet (or whole/side) o prawns o Sea bass o Smoked salmon o bacon o Fruit/veg/potato/nuts/seeds o Bananas o Strawberries o Blueberries (fresh or frozen) o Avocado o Frozen berries o Spring onion o Green and red peppers o Green beans o Asparagus o onion o beansprouts o kale o spinach o mushrooms o tomatoes o Sweet potato o Baby new potato o Roasting potatoes o Cashews/macadamias/almonds/walnuts o Pine nuts o flaxseeds Breads: o Wholemeal or other wraps o Wholemeal or other bagel o Wholemeal or other bread Dairy: o Eggs o Carton of egg whites (optional) o butter o Milk (or milk substitute) o Greek Yoghurt o Feta Cheese o Low fat cheese o Light mayonaise Dry food tinned/boxed/packaged/jars etc: o Basmati rice o quinoa o Oats o Rice noodles o Pasta (of choice) o Low fat coconut milk o Salsa o Tinned black beans
o Chocolate protein powder o Nut butter (almond, cashew etc) o Sugar free caramel syrup o Green or red pesto o Sun dried tomatoes o Tinned tomatoes MAGIC 20 ITEMS: o Snickers (or other chocolate bar) o Ben n Jerrys Ice cream (or other brand) o Small sticky toffee pudding o Chip shop chips, bread, sauce o Slice of cheesecake o Alcohol of choice (if you desire) o Pringles x15 (or other crisps of choice)