Sample Eating Plan
Breakfast
30 grams (about 1/3 of a cup) of oats (not quick oats). Cook then add a small sprinkle of blueberries.
Plus 1-2 boiled eggs (free range)
or
Pea protein powder (I put my vital greens in there too)
Plus 1 piece of gluten free toast with some organic almond butter on it
Morning Snack
Small tub greek yogurt with chopped apple or strawberries
Lunch
Lean Protein (size of the palm of your hand) – grilled meat / boiled eggs / tuna in spring water / grilled fish. With salad or mixed veggies.
Eg…Salad – baby spinach, capsicum / red peppers, red onion, cucumber, tomatoes (if I need a few more carbs then I add a small amount of red kidney beans)
Afternoon Snack
Protein shake (I use an organic brand – you can use whatever you prefer) Plus a small handful of walnuts or pecans or almonds
Dinner
Lean Protein (size of the palm of your hand) – grilled meat / boiled eggs / tuna in spring water / grilled fish. With salad or mixed veggies. Eg… Mixed veggies… I use some of the following – broccoli, spinach, asparagus, zucchini, capsicum / red peppers, cauliflower – if I want to add some extra carbs I add either carrots or sweet potato.
To mix things up you can cycle carbs. Eg… I’ll skip the beans (salad), and skip the potato / carrots etc. Do that for a couple of days, then add them back in again for the next two days. But if you find that too confusing, don’t do it. 🙂
When it comes to the meat, eggs and dairy you consume… aim for organic, free range and that come from farms that treat their animals with compassion. Whether you do this for ethical reasons or just because the products are much better for you…  you’re going to benefit from consuming good quality products and you’ll help support  improved animal welfare in the farming industry.
This sample eating plan menu is part of VFT’s FREE 21 Day Kick Start Your Transformation Challenge…where I discuss Nutrition and what you can do to help build the body you want so that your nutrition supports your efforts to reduce body fat and increase your lean muscle. Plus I cover 6 of VFT’s subscribers most asked questions on eating for fat loss!
IMPORTANT:  This may not suit everybody. The serving sizes may vary, eg… for a male you will need to increase the serving sizes. Always check with your doctor before starting any new eating or exercise plan.
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