EATING PLAN
SEVEN-DAY EATING PLAN FOR MEN
This low-calorie, high-protein meal plan consists of healthy, simple meals and snacks that are easy to prepare. There are three meals and two snacks every day. Shakes can also be used for your convenience to help you reach your protein requirements.
HOW DOES IT WORK?
The eating plan is low in calories to help you achieve a negative energy balance and lose weight. The calorie restriction is spread over all days to consume approximately the same amount of calories daily.
Protein is well known for helping with weight loss. Protein increases satiety to help you feel fuller for longer, leading to a lower calorie intake. It also plays a role in maintaining and increasing muscle mass to improve body composition. All these effects support a better body composition and lower body fat mass.
YOU SHOULD FOLLOW THIS MEAL PLAN IF YOU:
• Want to lose weight or maintain your weight loss.
• Prefer a high protein eating plan with a lower fat and carbohydrate content.
• Are looking for an easy meal plan to follow without too much hassle.
• Need regular meals/snacks during the day to maintain energy levels.
• Prefer to eat breakfast and enjoy having snacks.
Use the food exchange list provided at the end of the document to replace any foods that you dislike, are allergic to, or would simply like to deviate from.
NUTRITION
UNDERSTANDING NUTRITION
Understanding the basics of nutrition is a critical part of your journey to a fitter, healthier and happier you.
MACRONUTRIENTS
Macronutrients are the nutrients the body needs in large amounts to function optimally. These nutrients include carbohydrates, fat and protein.
CARBOHYDRATES
Carbohydrates—also known as carbs—are broken down into individual glucose, fructose or galactose molecules through digestion. Glucose is your body’s preferred energy source. If you do not consume enough carbs, your body can get glucose from glycogen stores or muscle tissue by breaking down the protein. When you take excessive quantities of carbohydrates, and your glycogen stores are full, your body stores the rest of this energy in the fat cells.
FAT
During digestion, fat is broken down into smaller fatty acids and then transported to the rest of the body. The primary function of fat is to provide energy. Fat also forms part of cell membranes and provides you with fat-soluble vitamins.
PROTEIN
Protein plays a role wherever the body is growing, repairing or replacing tissues. It supports lean muscle tissue growth by using amino acids to build tissue. Protein plays a vital role in specific components of your immune system, hormones, nervous system, and organs. Your body can break down protein to provide energy and glucose when it does not have enough.
SO WHERE DO CALORIES AND KILOJOULES FIT IN?
Calories and kilojoules are different metric units that measure the same thing—the energy in food. These units are used to measure the amount of energy within food or how much energy your body is expending in a day.
SUPPLEMENTS
GUIDE FOR ESSENTIAL FOR RESULTS
BLEND DESIGNED TO FUEL YOUR WORKOUTS
• Power & Performance + Hydration
• Enhance muscle gains & Supports Recovery
• Ensure peak performance and sustained energy
• Optimal muscle support & recovery
• Optimal nitrogen retention & amino acid conversion
• Easy digestive whey protein isolate, hydrolysate & concentrate
ADD-ON TO ACCELERATE RESULTS
• Enhances testosterone levels
• Controls estrogen levels
• Boosts strength and lean muscle mass
• Boost muscle training intensity & stamina
• Promotes muscle stamina, strength & Recovery
• Stimulant Free
Only effective when combined with a balanced, energy-restricted eating plan and regular physical activity.
MORNING WORKOUT TIME
• Water, black coffee, black tea
• 1 scoop of BlueLab Whey
30 MIN PRIOR TO WORKOUT
MEALS
• Tuna salad with gluten-free wrap. Fill wrap with 1 tin drained tuna in brine, strips of cucumber, bell peppers and leafy greens. Add 1 tbsp, cream cheese or Tzatziki.
• 1 scoop of Creatine Hydrator
BREAKING FAST
• Cucumber sticks (1 cup) with hummus (2tbsp.)
• 70g mixed, unsulated , raw nuts
• 1-2 scoops of Bluelab Whey
SECOND MEAL
Chicken fillets strips (150-200g) pan-fried with olive oil and herbs.
• Stir-fried vegetables (1-2 cups) i.e a mix of cabbage, spinach, carrots, mushrooms, onions), 1 tbsp. olive oil for preparations.
• 1 scoop All9 Amino
FIRST MEAL
• 4 Testo gH Ultra Tablets
TUESDAY
MORNING WORKOUT TIME
• Water, black coffee, black tea
• 1 scoop of BlueLab Whey
30 MIN PRIOR TO WORKOUT
MEALS
• Egg omelette (1-2 whole eggs and 1 egg white), seasoned with pink Himalayan salt, use 1/2 tbsp. olive oil for pan
• Filling: 1/2 to 1 cup cut spinach, tomato, peppers
• Extra: 1 tbsp. grated hard cheese
• 1 scoop of Creatine Hydrator
BREAKING FAST
• Biltong (50g)
• Veggie skewers (cucumber, cherry, tomatoes, olives)
• 1-2 scoops of Bluelab Whey
SECOND MEAL
Lean mince (150-200g), stir-fried in olive oil
• Cauliflower rice (1 cup)
• Tomato, celery and herb bolognaise (1 cup cooked)
• Sautéed string bens (1 cup), use 1/2 tbsp. olive oil for preparation
• 1 Scoop All9 Amino
FIRST MEAL
• 4 Testo gH Ultra Tablets
MORNING WORKOUT TIME
• Water, black coffee, black tea
• 1 scoop of BlueLab Whey
30 MIN PRIOR TO WORKOUT
MEALS
• 1 small sweet potato spud, roasted with skin
• Filling: Lean mince (90-120g), tomato & feta salad (1 handful green leafy veg, tomato & 1 scoop Creatine Hydrator
BREAKING FAST
SECOND MEAL
• Oven-grilled fish (150-200g) with olive oil, course pink Himalayan salt and herbs
• Steamed broccoli (1 cup)
• Gem squash (1-2 halves) with 1/4 tsp. butter
• Cucumbers, feta & sunflower seed salad (1 cup cucumber, 1/2 feta ring, 1 tbsp seeds)
• 1 scoop All9 Amino
FIRST MEAL
• 4 Testo gH Ultra Tablets
THURSDAY
MORNING WORKOUT
TIME
• Water, black coffee, black tea
30 MIN PRIOR TO WORKOUT
30 MIN PRIOR TO WORKOUT
• 1 scoop of BlueLab Whey
MEALS
BREAKING FAST
SECOND MEAL
• Chicken thighs (150g - 200g)
• Roasted sweet potato slices (1/2 cup)
• Grilled baby marrow (1 cup)
• Coleslaw (1 cup shredded cabbage, peppers, celery).
• Dressing: 1 tbsp. olive oil, apple cider vinegar & mustard (extra: 30g sunflower seeds)
• 1 scoop All9 Amino
THIRD MEAL
Stir-fried vegetables (1 cup shredded cabbage, spinach, bell peppers, mushrooms) 1 scoop Creatine Hydrator
FIRST MEAL
• 4 Testo gH Ultra Tablets
FRIDAY
MORNING WORKOUT TIME
• Water, black coffee, black tea
• 1 scoop of BlueLab Whey
30 MIN PRIOR TO WORKOUT
MEALS
• Chicken salad cauliflower wrap (120-150g chicken), shredded cabbage, spinach, chopped tomato, cucumber, celery, 1 tbsp. cream cheese 1 scoop Creatine Hydrator
BREAKING FAST
FIRST MEAL
• Grilled rump steak (150-200g)
• Roasted hubbard squash (1 cup) or patty pans
• Steamed broccoli (1 cup)
• 1 scoop All9 Amino
• 4 Testo gH Ultra Tablets
SATURDAY
MORNING WORKOUT TIME
• Water, black coffee, black tea
• 1 scoop of BlueLab Whey
BREAKING FAST
MIN PRIOR TO WORKOUT
MEALS
• Egg omelette (1-2 whole eggs and 1 egg white), seasoned with pink Himalayan salt, use 1/2 tbsp. olive oil for pan
• Filling: 1 cup spinach, tomato, peppers
• Extra: 1 tbsp. grated hard cheese
• 1 scoop Creatine Hydrator
FIRST MEAL
• Cucumber sticks 91 cup) with Hummus (2 tbsp.)
• Droëwors (50g)
• 1-2 scoops of Bluelab Whey
SECOND MEAL
• Oven-grilled fish (150-200g) with olive oil, course pink Himalayan salt and herbs
• Roasted vegetables (1 cup sweet potato, baby marrow, cauliflower)
• Sautéed string beans (1 cup) (olive oil for saute)
• Serve with 1/2 tsp. pumpkin or sunflower seeds
• 1 scoop All9 Amino
• 4 Testo gH Ultra Tablets
MORNING WORKOUT TIME
• Water, black coffee, black tea
• 1 scoop of BlueLab Whey
BREAKING FAST
MEALS
Roasted chicken, no skin (150-200g) Roasted baby marrow (4-6 halves) with 1 tbsp. parmesan cheese
Stir-fried vegetables (1-2 cups) (mix of cabbage, spinach, carrots, mushrooms, onion) (1 tbsp. olive oil for preparation)
• 1 Scoop Creatine Hydrator
FIRST MEAL
• Cucumber sticks 91 cup) with Hummus (2 tbsp.)
• Droëwors (50g)
• 1-2 scoops of Bluelab Whey SECOND MEAL
Small, crustless spinach & feta quiche ( 2 whole eggs and 1 egg white)
• Filling: handfulx baby spinach, 1/2 cup mushrooms and 1/2 feta ring) 1-2 cups green salad with olives (5-10) and vinaigrette (1 tbsp.)
• 1 Scoop All9 Amino
• 4 Testo gH Ultra Tablets
FOOD EXCHANGE LIST
NON-STARCHY VEGETABLES
A serving of leafy greens is about 2‒3 cups. For all other non-starchy vegetables, ½ cup cooked or 1 cup raw is a serving.
1 serving = approx. 105 kJ (25 calories), carbs 5 g, protein 1‒2 g, fat 0 g
Artichoke
Asparagus
Bamboo shoots
Bok Choy
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery
Chard / Swiss chard
Chives
Coriander
Cucumber
Eggplant
Fennel
Green beans
Greens (beet, collard, dandelion, kale, mustard, turnip)
Horseradish
Leeks
Lettuce, all
Microgreens
Mushrooms
Okra
Onions
Parsley
Peppers, all
Radishes
Rocket
Salsa
Sea vegetables
Snap peas, snow peas
Spinach
Spring Onions
Sprouts, all
Squash (delicta, pumpkin, spaghetti, yellow, zucchini)
Tomato
Turnips
Vegetables, fermented
Watercress
FRUITS STARCHES
1 serving = approx. 60‒120 calories, carbs 15‒30 g, protein 0 g, fat 0 g
1 serving = approx. 70‒140 calories, Carbs 15‒30 g, Protein 3‒6 g, fat 0 g
Blackberries
Boysenberries
Cranberries, unsweetend
Loganberries
Raspberries
Strawberries
Apple Plum
Naartjie
Orange
Grapefruit
Wholewheat wrap
Quinoa
Butternut
Pumpkin
Sweet potato
100% rye bread
Rice cakes
Oats
Only effective when combined with a balanced, energy-restricted eating plan and regular physical activity.
SERVING
1 x 20 cm
½ cup cooked
1 cup cooked ¾ 1 cup cooked
½ cup cooked
1 slice (20 g)
2 rice cakes ⅓ cup uncooked
FOOD EXCHANGE LIST
1 serving = approx. 45 calories, carbs 0 g, protein 0 g, fat 5 g
1 serving = approx. 150‒220 calories, carbs 0 g, protein 14‒28 g, fat 1‒9 g
1 serving = approx. 45 calories, carbs 0 g, protein 1 g, fat 5 g
SERVING
Avocado
Butter
Coconut milk, regular Cream Cream cheese
Oils, cooking: coconut (virgin), grapeseed, extra virgin olive, sesame
Oils, salad: Almond, avocado, canola, flaxseeds, grapeseed, hempseed, olive, pumpkin seed, high-oleic safflower and sunflower, sesame, walnut
Mayonnaise (unsweetened – made with avocado, grapeseed or olive oil)
Olives, black or green
Salad dressing made with quality oil
MCT powder ½ MCT oil
Sour cream
Animal proteins:
Bacon
Beef
Cheese: Cottage Feta
Goats cheese
Mozzarella
Ricotta
Meat:
White or dark meat
Lamb, leg, chop, or lean roast
Pork, tenderloin
Sausage Turkey, white or dark meat
Venison/Game
Eggs, whole
Egg whites
Fish:
Hake and white fish
Herring
Mackerel Salmon
Sardines (in water or oil)
Trout
Tuna, canned (chunk light or solid light, in water or brine)
Yellowtail
Shellfish (shrimp, crab, lobster, clams, mussels, oysters, scallops)
Almonds
Almond butter
Brazil nuts
Cashews
Chia Seeds
Coconut, dried
Flaxseeds, ground
Hazelnuts 5
Hemp seeds
Macadamia
Nut & seed butter
Peanuts
Pecan halves
Pine nuts
Pistachios
Pumpkin seeds
Sesame seeds
Soy nuts
Sunflower seeds
Walnut
Only effective when combined with a balanced, energy-restricted eating plan and regular physical activity.