PB Fitness Food Plan
Le Menu
Breakfasts
Porridge with soy milk and Agave Nectar
Fruit salad with organic, natural yoghurt
Bacon (fat cut off), boiled egg with grilled tomatoes and mushrooms
Porridge with soy milk and Agave Nectar (available from Tesco and Asda in the Free-From aisle)
Porridge with soy milk, raisins and cinnamon
Porridge with soy milk and agave nectar
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Snacks
Nuts (hazelnuts, almonds, brazil nuts, walnuts) and dried fruits
Tub of grapes or berries on your desk at work – snack away!
Vegetable sticks with hummus
Fruit (apples, pears, bananas or grapes)
Trail mix
Natural (no added sugar or sweeteners) Yoghurt (suggest: Yeo Valley) with dried fruits
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Lunches
Smoked salmon, gluten free bagels and salad with lemon and pepper
Chicken salad sandwiches on gluten free bread
Lunch: Lentil and vegetable soup (Puy lentils don’t need soaking!)
Home made Ham and veg soup. Boil the veg, blend it, add ham. Simples.
Tuna sandwich with oil and balsamic vinegar (not mayo) on gluten free bread, fruit
Home made beef, rocket and tomato sandwich on gluten-free bread
chicken salad with a small tub of grapes
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Dinners
Roast Chicken (no skin), vegetables, sweet potato and gravy
Spicy Chicken and coriander kebabs with vegetables
Spaghetti bolognaise, gluten free pasta (available from ASDA or Tesco in the Free-From aisle)
Stir fried prawns, vegetables, rice noodles with 2 grilled salmon fillets
2-egg omelette with ham, bacon, mushrooms and diced vegetables
Cajun salmon fillets, baked in the oven with extra virgin olive oil plus boiled/ steamed vegetables
Mince stuffed peppers with carrot and turnip mash
Chicken stir fry with rice noodles (Soba noodles are great) with beansprouts etc, mini corn, sugar snap peas etc.
Oven baked salmon fillet with vegetables and rice
Grilled chicken, vegetables and sweet potato mash
Week 1
• Monday
o Breakfast: Porridge with soy milk, nuts and dried fruit
o Lunch: chicken salad with a small tub of grapes
o Snack: Nuts, almonds and dried fruits
o Tea: Homemade bolognaise sauce with lean mince. Winter vegetables and brown rice
• Tuesday
o Breakfast: Porridge with soy milk, raisins and cinnamon (optional)
o Snack: Vegetable sticks with hummus
o Lunch: Tuna sandwich with oil and balsamic vinegar (not mayo) on gluten free bread, fruit
o Snack: Natural (no added sugar or sweeteners) Yoghurt (suggest: Yeo Valley) with dried fruits
o Tea: Grilled chicken, vegetables and sweet potato mash
• Wednesday
o Breakfast: Porridge with soy milk and Agave Nectar (available from Tesco and Asda in the Free-From aisle)
o Snack: Vegetable sticks with hummus
o Lunch: Home made Ham and veg soup. Boil the veg, blend it, add ham. Simples.
o Snack: Fruit – apple, pear, banana or grapes
o Tea: Oven baked salmon fillet with vegetables and rice
• Thursday
o Breakfast: Porridge with soy milk and Agave Nectar (available from Tesco and Asda in the Free-From aisle)
o Snack: Nuts and dried fruits
o Lunch: Chicken salad and some fruit
o Snack: Tub of grapes or berries on your desk at work – snack away!
o Tea: Chicken stir fry with rice noodles (Soba noodles are great) with beansprouts etc, mini corn, sugar snap peas etc. Add ginger and soy sauce for flavour
• Friday
o Breakfast: Bacon (fat cut off), boiled egg with grilled tomatoes and mushrooms
o Snack: Vegetable sticks with hummus
o Lunch: Lentil soup (Puy lentils don’t need soaking!) with vegetables
o Snack: Trail mix
o Tea: Spaghetti bolognaise, gluten free pasta (available from ASDA or Tesco in the Free-From aisle)
Shopping list
Trail mix
Porridge oats -£0.89
Agave nectar - £2.43
Dried fruit and nuts - £0.89
Salmon fillet - £3.50
Chicken breast 1kg -£4.49
Soba noodles - £2.50
Soy sauce - £0.65
Mixed salad - £1.38
Frozen vegetables - £1.00
Diced ham - £0.85
Hummus - £0.95
Bacon - £2.48
Grapes - £2.25
Stir fry vegetables - £1.00
Unsweetened Soy milk - £1.34
Carrots - £1.00
Cucumber - £0.80
Yeo valley yoghurt 500g- £1.48
Almonds - £1.15
Sweet potatoes - £1.80
Mince 900g- £3.75
Tinned tomatoes - £0.54
Oregano - £0.99
Onions - £1.00
Total Cost = £39.11 (Tesco)
Week 2
• Monday
o Breakfast: Porridge with soy milk and agave nectar
o Snack: Fruit and nuts
o Lunch: chicken salad with a small tub of grapes
o Snack: 2 pieces of fruit
o Tea: Mince stuffed peppers with carrot and turnip mash
• Tuesday
o Breakfast: Porridge with soy milk, raisins and cinnamon
o Snack: Vegetable sticks with hummus
o Lunch: Home made beef, rocket and tomato sandwich on gluten-free bread
o Snack: Fruit
o Tea: Cajun salmon fillets, baked in the oven with extra virgin olive oil plus boiled/ steamed vegetables
• Wednesday
o Breakfast: Porridge with soy milk and Agave Nectar (available from Tesco and Asda in the Free-From aisle)
o Snack: Vegetable sticks with hummus
o Lunch: Home made Ham and veg soup. Boil the veg, blend it, add ham. Simples.
o Snack: Fruit – apple, pear, banana or grapes
o Tea: 2-egg omelette with ham, bacon, mushrooms and diced vegetables
• Thursday
o Breakfast: Porridge with soy milk and Agave Nectar (available from Tesco and Asda in the Free-From aisle)
o Snack: Nuts and dried fruits
o Lunch: Tuna sandwich with oil and balsamic vinegar (not mayo) on gluten free bread, fruit
o Snack: Tub of grapes or berries on your desk at work – snack away!
o Tea: Stir fried prawns, vegetables, rice noodles with 2 grilled salmon fillets
• Friday
o Breakfast: Bacon (fat cut off), boiled egg with grilled tomatoes and mushrooms
o Snack: Vegetable sticks with hummus
o Lunch: Lentil and vegetable soup (Puy lentils don’t need soaking!)
o Snack: Trail mix
o Tea: Spaghetti bolognaise, gluten free pasta (available from ASDA or Tesco in the Free-From aisle)
• Saturday
o Breakfast: Fruit salad with organic, natural yoghurt
o Snack: 2 pieces of fruit
o Lunch: Chicken salad sandwiches on gluten free bread
o Snack: 2 pieces of fruit
o Tea: Spicy Chicken and coriander kebabs
• Sunday
o Breakfast: Porridge with soy milk and Agave Nectar
o Snack: Nuts and Dried Fruits
o Lunch: Smoked salmon, gluten free bagels and salad with lemon and pepper
o Snack: Fruit
o Tea: Roast Chicken (no skin), vegetables, sweet potato and gravy
Fat loss is a by product of a healthy lifestyle. The nutrition advice here is based on an optimum healthy lifestyle that combines good food all the time with a minimum of 3 high intensity fitness sessions per week plus other light-moderate intensity sport/ fitness/ activity.
Health and fat loss is all about creating an optimum environment for your body to function. On the outside, your body will reflect the inside. So, if you eat junk and sit on the couch all day every day, you’ll look like you do! However, once you change your whole lifestyle to that of a healthier, happier person you’re body will lose the redundant flab it currently has to carry around it’ll lose the constant colds and flu viruses etc.
You have to be prepared for a little shock if this style of eating and exercising is different to what you currently do. It’s a change and like all changes it will take some time to adjust, that’s where willpower is important. For things to change though, you have to change.
The nutrition recommendations that have been made here are: gluten free (excluding oat gluten), wheat free, toxin free, sugar free, caffeine free, chemical free and dairy free. That’s alot of stuff that would usually feature in a typical British diet but these are the things that are slowly turning us in to a nation of lazy, flabby, depressed cynics. Without thinking, you can cut all these things out of your diet just by following this plan. It will drastically improve your health and will absolutely produce results should you adhere to it strictly. It’s basic physiology, it can’t not work, It’s FACT!
I wish you the best of luck and please don’t hesitate to ask for help should you need it. We’re here to help you achieve and maintain good health... forever!
TOP TIP
We wander through life unaware of the foods and drinks we consume throughout the day. A fantastic tool to use is to keep track of the foods you eat so that every time you eat or drink something you pause – just for a second – to think. Tracking keeps you focussed on your goal and keeps you on track, without letting the sneaky chocolates and sweets creep in without us knowing.
A food diary might sound a bit wishy washy, so we’ll call this a Food Tracker.
Get a pocket sized notebook and a pen. Keep them in your pocket or bag at all times. Every time you eat or drink something, however small, naughty, or insignificant.... Write it down!
Take a look at the end of each day and you’ll be amazed
