YOUR PPS MEAL PLAN
Client Name: Marcus Leong
Date: 01May20
Body Weight: 64
Phase: Moderate L1
TOTAL DAILY CALORIES & MACRONUTRIENTS
DAILY CALORIE INTAKE 1913 calories
PROTEIN 152 grams
CARBOHYDRATES 196 grams
FATS 58 grams
FIBRE 30 grams
DAILY WATER INTAKE (PER LITRE) 3.2 Litres
YOUR MEAL PLAN NOTES
*Read your meal-plan in conjuction with the "food options" menu on Page 3
*All food quantities are based off their 'pre-cooked'/raw weights (except rice and pasta)
*Your total daily calories and macronutrients can be entered into My Fitness Pal for tracking
*Be sure to also track and hit your minimum water & fibre intake as well as your calories intake
*We recommend using CANOLA COOKING SPRAY to save calories on Olive/Coconut oil for cooking
MEAL PREP TIPS
#1 Fail to Prepare - Prepare to Fail
Plan your meals in advance for the working week ahead, so you can collate a weekly shopping & cook list
#2 Save Money by Buying & Cooking in Bulk
Using your weekly cook list; prepare your meals in bulk for every 3-4 days ahead
#3 Save Time by Multi-Tasking in the Kitchen
For example: Your Potato is baking in the oven, rice is in the cooker, meat's on the plan and veggies steaming
BASIC SUPPLEMENTATION [Optional]
*Protein Powder (Aiming for 25-30g of Protein per Serve) *Vitamin D 1000IU: 1 x Daily
*Multivitamin: 1 x Daily in the morning *Probiotic: 1 x Daily in the morning
*Fish Oil: 3g Daily for Females, 5g Daily for Males *Magnesium: 2 x Daily
MEAL 1 [BREAKFAST] QTY Serve Size
Rolled Oats (Raw Weight) 33 G
Natural Peanut/Almond Butter 30 G
CALORIES PER MEAL 315
MEAL 2 [Morning Snacks] QTY Serve Size
Fruit (See Options) 1 EA
YoPro Yogurt or Chobani Fit - 160g Serve 1 EA
CALORIES PER MEAL 205
MEAL 3 [LUNCH] QTY Serve Size
Lean Protein Source - Raw Weight (See Options) 200 G
Starchy Carb - (See Options) 150 G
Mixed Vegetables/Salads (Your choice) 200 G
Coconut/Olive Oil 2 TSP
Low Cal Sauces & Seasonings (Your Choice) 1 Serve
CALORIES PER MEAL 565
MEAL 4 [Afternoon Snacks] QTY Serve Size
Protein Powder - Generic 30g scoop 1 SCOOP
Fruit (See Options) 1 EA
CALORIES PER MEAL 234
MEAL 5 [DINNER] QTY Serve Size
Fatty Protein Source - Raw Weight (See Options) 150 G
Starchy Carb (See Options) 150 G
Mixed Vegetables/Salads (Your choice) 200 G
Coconut/Olive Oil 1 TSP
Low Cal Sauces & Seasonings (Your Choice) 1 Serve
CALORIES PER MEAL 595
MEAL 6 [Dessert] QTY Serve Size
CALORIES PER MEAL 0
RECCOMENDED SAUCES & SEASONINGS
Peri-Peri Sauces, Rubs & Perinaise Five Taste Stir-Fry Sauces
Celebrate Health Stir-Fry Sauces Walden Farms Sauces & Dressings
Flavor God Seasonings or Similiar "One Night in Mexico" Stir in Sauces
Consult your Coach for access to our full menu & lifestyle guide for more options!
YOUR FOOD OPTIONS GUIDE
Lean Protein Sources Fatty Protein Sources
*Chicken Breast *Steak (Rump, Porter, Scotch or Fillet)
*Kangaroo *Regular Beef Mince
*Tuna *Salmon or Snapper
*Barramundi *Lamb
*Lean-Beef Mince 5% *Chicken Thigh
*Pork *Pork
Starchy Carb Sources Fruit Sources
*Rice (White, Brown or Basmati) *Banana (Medium)
*Potato (White or Sweet) *Apple (Medium)
*Pasta *Orange (Medium)
*Spud-Lite (200g = 100g of regular starchy carbs) *Watermelon/Rockmelon (200g Serve)
*Pumpkin (400g = 100g of regular starchy carbs) *Fresh Berries (200g Serve)
Nut Sources Dessert Sources (Also see below)
*Almonds *Skinny Cow Icecream
*Walnuts *1/2 Tub of Halo Top
*Cashews *Full Flavour Chobani Yoghurt
*Macadamias *100g of Peters Low-Fat Icecream
*Pistachios *150 Calories of your Choice!
150 CALORIE DESSERTS
*Skinny Cow Icecream *Peters Light & Creamy *Half a Pint of Halo-Top
*Chobani Yoghurts *150 Calories of Your Choice!
MAXIMISE YOUR RESULTS
Follow these basic healthy lifestyle tips to help maximise your results in the Gym:
STEP #1: DRINK MORE WATER
Prioritising your water intake with help to reduce cravings, enhance recovery and improve overall performance.
You'll find your recommended daily water intake on the first page of your meal-plan.
Start the day off with a 250ml glass of water as soon as you wake to kick-start this daily habit.
STEP #2: PRIORITISE YOUR CALORIE & PROTEIN INTAKE
Try to stick to the overall calorie & protein intake on your plan at a minimum.
This will ensure you still see results even if somedays you find it hard to stay 100% true to the meal-plan.
On Weekends when we are more social, you can use this principle to stay on track.
STEP #3: EAT BREAKFAST
It's proven that if we skip breakfast, we find it harder to stick to our nutrition for the rest of the day.
Eating Breakfast we achieve our first daily goal and start the day off on the right foot - ready for success.
If you train in the morning, you can have Breakfast after training.
STEP #4: AVOID MINDLESS SNACKING
It's common for us to snack and over-eat without realising it. These untracked snacks can really add up.
We usually snack when we tired, bored or thirsty so ensure you are mindful and address the real issue.
These additional calories on top of our regular meal-plan will hinder our results in the gym.
STEP #5: GET MORE SLEEP
Those of us who struggle to mantain healthy sleeping habits, find it harder to follow our nutrition plans.
A lack of sleep messes with our hunger hormones and causes feel hungrier and crave more.
Aim for 8 hours of sleep each night to help stay on track with your nutrition.
STEP #6: TRACK YOUR STEPS
We can increase our daily activity by simply tracking our daily steps.
If we aim to track at least 5000 steps daily from incidental activity, we'll see greater results in the gym.
This will burn more calories, limit snacking and help to improve recovery.
