�To your right you’ll find your daily macros, try to stick as close to these as you can. Daily Macros are your daily calories broken down into three main categories.

These being Carbs, Protein, Fats.

See to the nutrition manual for more info

Obviously i don’t expect you to hit this target smack on everyday, however it is a good guideline to think about as you’re going through the next few weeks.

Current Weight: 86kg

Goal weight: 64kg by 25th June

0.7kg weekly change (1.5lbs)

Meals per day: 4

Average calories per meal: 397 Kcal

How to use your Nutrition table.

On the next page is a big table with some numbers and bits of food.

If you’d like you can follow it meal for meal. you can also pick a favourite day and repeat that day over the week (let me know beforehand) - You can also completely change it if you’d like. just make sure that any meal changes are like for like (Similar Kcal count & Macro count)

The meal numbers correspond to the meal that is further in the list Eg. Table will say meal 1, which is Denver omelette. please eat the serving given unless stated on the table.

Daily Macros

Carbs: 53g - 199g Protein: 77g - 199g

Fats: 53g - 88g

Daily Calories

1588Kcal

Sample

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I’m Hungry, Help!

1. Bulk up your meals. There's a lot of evidence that bulk -- that is, fiber -- reduces appetite. So turn up the volume with higher-fiber foods like fruits, vegetables, whole grains, and beans. These foods also tend to have a high water content, which helps you feel full.

2. Cool off your appetite with soup. Have a bowl of broth or vegetable-based soup (hot or cold) for a first course, and you'll probably end up eating fewer total calories at that meal. Creamy or high-fat soups need not apply for this job -- stick to the low-cal, high-fiber choices like minestrone or vegetable-bean type soups.

3. Crunch your appetite away with a big salad. One study found that when people had a large (3 cups), low-calorie (100 calories) salad before lunch, they ate 12% fewer calories during the meal. When they had a smaller salad (1 1/2 cups and 50 calories), they ate 7% fewer calories overall. You can make the same salads used in the study: Toss romaine lettuce, carrots, tomatoes, celery, and cucumbers together, and top with fat-free or low-fat dressing. But beware the fatty salad! Eat-ing a high-calorie salad, even a small one, can encourage us to eat more calories at the meal than if we ate no salad at all.

4. Stay on course. A little bit of variety in our meals is good and even healthful. But having several courses during a meal can lead you down the wrong path. Adding an extra course to your meal (unless it's a low-calorie salad or broth-type soup) usually increases the total calories you consume for that meal.

5. An orange or grapefruit a day helps keep appetite away. Research suggests that low-calorie plant foods that are rich in soluble fiber -- like oranges and grapefruit -- help us feel fuller faster and keep blood sugars steady. This can translate into better appetite control. Of the 20 most popular fruits and vegetables, oranges and grapefruits are highest in fiber!

6. Get milk (or other low-fat dairy foods). Increasing your intake of low-fat dairy foods is a great way to get more of two proteins that are thought to be appetite suppressors -- whey and casein. And drinking milk may be especially effective. A recent study found that whey -- the liquid part of milk -- was better at reducing appetite than casein

7. Have some fat with your carbs -- but not too much! When we eat fat, a hormone called leptin is released from our fat cells. This is a good thing when we're talking about moderate amounts of fat. Studies have shown that a lack of leptin (due to a very low-fat diet) can trigger a voracious ap-petite. Obviously, we want to do the opposite of that. But that doesn't mean we should opt for a high-fat meal. Research has found a higher frequency of obesity among people who eat a high-fat diet than among those who eat a low-fat diet.

8. Enjoy some soy. Soybeans offer protein and fat along with carbohydrates. That alone would suggest that soybeans are more satisfying and more likely to keep our appetites in control than most plant foods. But a recent study in rats suggests that a particular component in soybeans has definite appetite-suppressing qualities.

Sample

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Days Breakfast Snack Lunch Snack Dinner Snack Hydration

Monday Meal 10(80g oats)2 banana’s

Carrots with hummus

Meal 8 N/A Meal 15 N/A 2 Litre (minimum)

Tuesday Meal 4 N/A French Toast with Fruit

Creamy mango smoothie (before gym is best)

Meal 8 N/A 2 Litre (minimum)

Wednesday (High Carb day)

Meal 11 (Add more milk to make smoother)

N/A Meal 5 N/A Cheat Mealover 550Kcal

N/A 2 Litres (minimum)

Thursday Meal 10(80g oats)2 banana’s

N/A Meal 16 +17

N/A Meal 2 with Creamy mango Smoothie

N/A 2 Litre (minimum)

Friday Meal 8 + Asparagus with olive and orange butter (Above meal 8)

N/A Mushroom spinach omelette

N/A Meal 14 + 16

N/A 2 Litre (minimum)

Saturday (Cheat day)

x x x x x x As much as possible, Water

Sunday Meal 11 N/A French toast with fruit

N/A Yogurt & banana + Meal 5

N/A 2 Litres (minimum)

Total Calories for each day. Monday - 1420Kcal Tuesday - 1334Kcal

Wednesday - 1359Kcal Thursday - 1340Kcal

Friday - 1397Kcal Saturday - Cheat

Sunday - 1237Kcal

Sample

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Meal 1

Denver Omelette Amount to eat 1 omelet EggWhole, fresh eggs2 extra large112 grams

OnionsRaw2 tbsp chopped20 grams

Red bell pepperSweet, raw1/4 cup, chopped37.3 grams

Sliced hamRegular (approximately 11% fat)2 slice56 grams

Cheddar cheese2 tbsp, shredded14 grams

ButterUnsalted1 tsp4.7 grams

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Meal 2

Toast with Pear, Ricotta, & Honey

Amount to eat 1 serving Whole-wheat breadCommercially prepared1 slice28 grams

PearsRaw1/2 medium89 grams

Honey1 tsp7.1 grams

Ricotta cheesePart skim milk1/4 cup61.5 grams

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Directions1 Chop up your onions and bell pepper.2 Melt butter in a skillet. Saute onion, bell pepper, ham in the butter until the onion starts to become translucent.3 Stir the eggs and cheese into the pan, then cook until lightly brown on the bottom. Then flip over and lightly brown the opposite side. Add a dash of salt and pepper if desired. Then eat!

7.3g Carbs

24.2g Fat 27.4g

Protein 361.7 Ca-

lories

34.5g Carbs 6g Fat

10.8g Pro-tein

227.6 Calo-ries

Directions1 Core and slice half of a pear. Toast bread to your liking. Spread ricotta on toast and top with sliced pears and honey. Serve.

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Many more meals included