Over the last 8 years I have tried and tested many different types of diets, supplements and nutrition plans. I have invested hundreds of hours researching how food affects our bodies and how our diets effect our body composition. From my research and experience with working with on a personal training level I have now created my own 28 day macronutrient meal plan.
WHY IS THIS PLANNER DIFFERENT?
Every diet company today will tell you the same thing about how their product is the best and how it will get the quickest results. There are certainly some good diets out there, but the majority of them suck and were created by big companies with shareholders to simply make money.
For example look at Weight Watchers. Do you really think their long term business plan is for you to succeed? I will let you answer this one yourself.
This 28 day plan should give you some variety and simplicity in maintaining a healthy diet. The Plan is simple to follow, cheap and doesn’t require special “super foods” from the other side of the world. You will be allowed all 3 macronutrients fat, protein and carbohydrates. You will however have to eliminate gluten, wheat, grains, refined foods and refined sugar.
WHY IS THIS MEAL PLANNER FREE?
This plan was originally written for my personal training clients. The plan worked so well I then decided I would give it away. In doing this I am killing two birds with one stone. People are eating healthy getting results. From a business point side the people following this plan are talking about it and hopefully telling their friends and family about their secret in suddenly looking and feeling better. Instead of getting people hooked on cheap processed products like weight watchers I’m trying to get people hooked on feeling better, looking better and passing on my information.
Life Time Elimination
The following “foods” and substances will permanently be eliminated from your diets.
Below is a quick explanation of why they are to be eliminated. If you skipped my intro then don’t skip this as I feel it’s important you know why you must eliminate these foods.
Gluten
Gluten is a protein composite found in foods processed from wheat and grain species. Consuming gluten will cause bowl problems, pro inflammatory responses (cause of heart disease), lowered immune system, leptin sensors that causes hunger and bowl and digestion problems.
Wheat & Grains
Some people will say we have eaten wheat for thousands of years. However Wheat even 100 years ago is completely different to the wheat we consume today. Wheat has been modified 1000’s of times in the last 50 years. This hasn’t given our bodies chance to adapt. Here are just a few effects wheat can have on you. PS wheat also contains Gluten.
Possible Effects:
Acne / Skin problems
Headaches
It’s Processed and full of junk
Accelerates the aging process
Digestion (Bloating, Constipation, bloating, Prevents nutrient absorption)
Addictive (Will make you hungry and crave wheat. Acts the same as opium like heroin)
Pro Inflammatory (Causes a wild fire in your body and attacks cells)
Bad for your brain (Effects serotonin products and effects your mood)
Converts to blood sugar (Raises insulin for prolonged periods and effects leptin sensors making you hungry afterwards.
Fructose
Fructose is a type of sugar. Normal table sugar is 50% fructose and 50% sucrose. Fructose is also 55% in high fructose corn syrup or glucose syrup if you live in the UK or Ireland. Too much fructose is extremely bad for you. Small amounts of fructose from foods such as fruit are ok. Excessive fructose is very bad for the liver. Your liver exclusively metabolises fructose very similar in the way it metabolises alcohol (a toxic poison)
Fructose ends up circumventing the normal appetite signaling system, so appetite-regulating hormones aren't triggered--and you're left feeling unsatisfied. This is probably at least part of the reason why excess fructose consumption is associated with weight gain.
Fructose consumption is not only linked to weight gain, insulin resistance (type 2 diabetes) but also causes high blood triglycerides that are a risk factor for heart disease.
Day 1-7 Protein – Fat – Carbohydrate
Week one will involve the consumption of carbohydrates, fat and protein. This will help boost leptin levels. Leptin plays a major role in the way our body regulates fat loss. This will also give you the chance to eliminate the foods listed above and still give you a big variety of food choices
Each morning you will delay breakfast for 2-4 hours. This will keep insulin levels low and allow cortisol to do its job and break down fat. Growth Hormone is at its highest in the morning after rising so muscle loss will not be a factor. If you have to eat breakfast then stick to a zero carb breakfast such as bacon and eggs or steak and eggs. Green vegetables are also allowed in the mornings with your breakfast and are
unlimited throughout the entire diet.
You don’t need breakfast for “energy”. We have body fat for energy and the whole point of not eating breakfast is to maximise fat loss and use body fat. You will in fact have more energy skipping breakfast and will feel more alert. The “hungry” feeling you MIGHT get is normal and will go away after a week or two. Consuming coffee or tea will also stop you feeling hungry and will accelerate the breaking down of fat cells. Lunch will involve some of the following foods. Red meat, fish, white meat, eggs, bacon, pork, green vegetables, raw nuts, cheese or protein supplement. No carbohydrates are to be consumed at lunch. Dinner depends on whether you have trained that day. If you have trained then you will be allowed some carbohydrates. All carbohydrates must be consumed with a protein source such as fish, chicken, eggs and Turkey. You can delay your post training meal until later that evening.
Ensure your carbohydrate meals are eaten with white meat. If you train in the morning or day time you can wait until the evening to consume your carbohydrates or you can consume them straight after training Pre and post training aim to consume between 15-20g of protein. A protein supplement such as whey protein is a good idea.
Some Example Foods Allowed In week 1
Protein Sources Protein and Fat Sources Carbohydrate Sources
Chicken, Turkey, Fish, Eggs, Whey Protein, Casein protein, Salmon.
Red meat, Bacon, Nuts, Cheese, Coconut Oil, Butter, Olive Oil
White Rice, Potato, Sweet potato, Parsnips, Glucose.
Example Day Plan Day 1-7
Wake Up Coffee with Cream, Coconut milk, Almond milk.
Breakfast- (Delay 2-3 hours) Bacon, Eggs, Salmon, Salt.
Snack - Optional Nuts, Salami, Cheese, Ham, Eggs, Berries, Protein Shake
Lunch – Chicken or Beef Burger Salad
Snack – Optional Nuts, Salami, Cheese, Ham, Eggs, Berries, Protein Shake Pre & Post Training Protein shake ( 15-20g or normally one scoop whey) Dinner (Carb Meal) White Fish with potato and parsley sauce
Day 8-14 Protein & Fat Only!
Week two will involve the consumption of protein and fat only!! Week two will be exactly the same as week one except you will not consume any carbohydrates or sugars including fruit. In the evening time you will eat more meat and vegetables instead of carbohydrates.
Pre and post training aim to consume between 15-20g of protein. A protein supplement such as whey protein is a good idea.
Some Example Foods Allowed In week 2
Protein Sources Protein and Fat Sources Carbohydrate
Chicken, Turkey, Fish, Eggs, Whey Protein, Casein protein, Salmon.
Red meat (mince, burger steak), Bacon, Nuts, Cheese, Coconut Oil, Butter, Olive Oil
NONE
Example Meal Plan Week 2
Wake Up Coffee with Cream, Coconut milk, Almond milk.
Breakfast- (Delay 2-3 hours) Bacon, Eggs, Salmon, Salt
Snack - Optional Nuts, Salami, Cheese, Ham, Eggs, Protein Shake
Lunch – Chicken or Beef Burger Salad
Snack – Optional Nuts, Salami, Cheese, Ham, Eggs, Protein Shake Pre & Post Training Protein shake ( 15-20g or normally one scoop whey)
Dinner Steak and Green veggies with pepper sauce.
Notes:
Eat extra green vegetables
Use more olive and coconut oil
Day 15-21 Protein & Low Calorie
Week 3 will be the toughest week of the 28 Day cycle. Not only will you have carbohydrates and most fats eliminated from your diet but you will be eating mainly the same foods and feeling hungry. Being hungry is completely normal and part of the fat loss process. The problem with most diets is they encourage long term calorie restriction. Being hungry for long periods will only result in eventually giving up and eating foods that you’re not supposed to. This also results in a fat gain rebound hence the yo yo diet effect and sudden increase in fat again. Pre and post training aim to consume between 15-20g of protein. A protein supplement such as whey protein is a good idea.
Some Example Foods Allowed In week 3
Protein Sources Protein and Fat Sources Carbohydrate
Chicken, Turkey, Fish, Eggs, Whey Protein, Casein protein,
Coconut Oil, Butter, Olive Oil
NONE
Example Meal Plan Week 3
Wake Up Coffee with, Coconut milk, Almond milk.
Breakfast- (Delay 2-3 hours) Scrambled Eggs, Boiled eggs, poached eggs Snack – Optional Protein shake, Chicken, Eggs, Turkey.
Lunch – Chicken Salad, Olive oil,
Snack – Optional Protein shake, Chicken, Eggs, Turkey.
Pre & Post Training Protein shake ( 15-20g or normally one scoop whey)
Dinner Fish, green vegetables and parsley sauce.
Notes:
Don’t moan about being hungry and not being able to eat crap. It’s one week get over it and show some resolve.
Day 22-28 Protein – Fat – Carbohydrate / Fasting
Week four will see carbohydrates and fat introduced back in to the diet plan. This will bring leptin levels back up and mentally give you a break from two weeks of not eating carbohydrates and possibly feeling restricted.
The only difference with week 4 and week 1 is you will fast for 20 hours. This can be done once or twice within the 7 days. You will have your last meal around dinner time then not eat again for the next 20 hours.
For example: if you had your last meal at 20:00 on a Monday you wouldn’t eat until 16:00 on the Tuesday.
You could then repeat this Thursday, Friday, Saturday or Sunday.
Pre and post training aim to consume between 15-20g of protein. A protein supplement such as whey protein is a good idea.
Some Example Foods Allowed In week 4
Protein Sources Protein and Fat Sources Carbohydrate Sources
Chicken, Turkey, Fish, Eggs, Whey Protein, Casein protein, Salmon.
Red meat (mince, burger steak), Bacon, Nuts, Cheese, Coconut Oil, Butter, Olive Oil
White Rice, Potato, Sweet potato, Parsnips, Glucose.
Example Meal Plan Week 4
Meal Monday Tuesday Wednesday Thursday Friday Saturday Sunday
11:00-12:00 Fat / Protein Fast Fat / Protein Fat / Protein Fat / Protein Fast Fat / Protein
14:00-15:00 Fat / Protein Fast Fat / Protein Fat / Protein Fat / Protein Fast Fat / Protein
18:00-17:00 Fat / Protein Break Fast Fat / Protein Fat / Protein Fat / Protein Fat / Protein Fat / Protein
20:00 Carbs /
Protein
Fat / Protein Carbs / Protein
Fat / Protein CHEAT MEAL Fat / Protein Fat/Protein
Train No Training Train No Train Train Train? Train?
A CHEAT MEAL is any meal you want. This can be one sitting of any food you like or a night of drinking alcohol. Try and avoid cheat meals and alcohol during the first 3 weeks. If you do break the diet plan then get back on track ASAP and learn from your mistake. If you have an event then use your cheat meal in week 4 for that event and don’t have the cheat meal on week 4. Alcohol should be kept to clean spirits such as vodka, whisky, rum, and gin. You can drink them with diet mixes such as diet coke, Pepsi max etc. At the end of Week 4 return to week one and repeat. Each time you do this cycle try and improve your performance. Limit the mistakes each time and try and stick to it as best as you can. This training cycle is designed around training 2-3 times a week. Resistance training maximises fat loss, fat loss hormones and makes you look better!!!!
Basic Shopping List
PROTEINS HEALTHY FAT CARBOHYDRATES EXTRA ITEMS
DAIRY AND
EGGS NUTS AND SEEDS BERRIES AND FRUITS CONDIMENTS
Cottage cheese Cottage cheese Fat free natural yoghurt
Fat free Greek yoghurt
Cheese Omega 3 eggs Eggs
Milk… There’s really no need for you to be consuming milk if you are eating other dairy produce. Remember you will not be eating cereal for your breakfast and if oats are on your menu for breakfast you can make them with water or coconut milk Almonds Cashews Hazelnuts Macadamias Mixed seeds Pine nuts Pistachios Walnuts
Nuts are best to be eaten in their raw form.
Blackberries Blueberries Cranberries Gojiberries Gooseberries Mulberries Raspberries Strawberries
Consult with your personal trainer/fat loss coach about the best fruits to consume and acceptable fruit intake levels for fat loss results.
Below is a list of condiments or additional items, such as sauces, spices, etc. that you can use. This is a small list, so feel free to add your own items to the list… provided they are appropriate items to be consuming and in line with your goals.
Balsamic vinaigrette Bunalun organic sauces
Cinnamon Fry light EVOO Green tea Herbal tea
Sea salt and black pepper
seasoning (low salt) Snack rite salsa (Aldi)
Sugar free jelly (low kcal)
Add Your Own Items Below
FISH/MEAT/
POULTRY NUT BUTTERS VEGETABLES
Halibut Herring Talapia Tuna Salmon Sardines Beef Chicken Turkey Venison Liver Pork
Natural almond butter Natural cashew butter Natural macadamia butter
Natural peanut butter Nut butter is a great source of healthy fats and protein. Watch out for sugar content and hidden oils that are often added. Don’t buy your nut butters in your local supermarkets… Best place to get them is in any health store and make sure you buy the organic ones if available. Asparagus Broccoli Brussels sprouts Cabbage Cabbage greens Cauliflower Kale Mixed peppers Mixed salad (greens) Onions (various kinds) Spinach (raw is best) When it comes to veggies you want to fill up on your greens. The above lists the best veggies and greens to consume… but you also want to aim to consume the rainbow… Meaning you aim to eat a variety of colours.
OTHER SOURCES
OTHER SOURCES CARBOHYDRATE SOURCES
SUPPLEMENTS
Beans and pulses Nuts and nut butters Whey protein powder
Avocado
Extra virgin coconut oil Olives and EVOO Organic milled flaxseed Coconut Oil White rice Sweet potatoes potato Parsnip Glucose Health foods Omega 3 fish oils Whey protein powder Vitamins and
minerals
Personal Food Diary
Name: Goal:
Comments:
Timing Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Breakfast Snack Lunch Snack Dinner Pre / Post Training Train Y/N Sleep 1-10 Gluten / Wheat
