7 DAY WORKOUT
& NUTRITION PLAN
Easy to follow and
will get you into a
great routine!
Ashy Bines
7 DAY WORKOUT
& NUTRITION PLAN
Easy to follow and
will get you into a
Hi and Welcome to your 7 Day Kickstarter Nutrition Program!
I’m so proud of you for taking that first step in going after your health and fitness goals.
I know how tough it can be just to get started, especially if you’ve been putting it off for a
while or not knowing where to start, what to eat, how to train and who to turn to. With this
easy to follow guide you will find out how good your body can feel in just one week.
Eating clean is based on the fundamental principles of eating healthy and nutritious
whole foods that have been unprocessed, unrefined, & contain none of the artificial
chemicals that slow down our bodies’ natural functions.
Have you ever wondered why you still feel sluggish after snacking on 99% fat free
yoghurt in the afternoon? It’s supposed to be healthy right? This sluggishness is most
likely due to the high content of processed sugar and/or preservatives hidden in the
ingredients list. Clean eating is about eliminating these additives, and focusing on
fuelling our bodies with food in its original state.
Feed your body with bad food and you will most likely feel sluggish, get sick often and
easily, and not have the energy and steam to work out for long. You may also find it hard
to concentrate properly, and even be affected in your memory, mood, skin, hair and nails.
If you fuel your body with fresh, healthy, clean foods that are a great mix of quality protein
and complex carbohydrates, you will feel the difference and see the difference! You will
notice it with your weight, your skin, your breath, your hair & nails, and especially in how
much energy you have on a day to day basis!
The Program...
I have included a HEAP of variety in this 7 day plan to give you LOTS of options. However
I know some people like to keep things simple. So feel free to pick out meals that you
particularly like and repeat them throughout the week - this also means less shopping!
You will be more likely make positive changes to your lifestyle if you can easily fit them
into your routine, so do what works for you. I find doing a food prep on a Sunday
afternoon and popping them into containers / freezing in bulk really helps and can bring
down cost too! Good luck and enjoy these delicous recipes :)
Ashy xx
nutrition plan
SCEDULE
BREAKFAST
LUNCH
DINNER
TRAINING
POST
PROTEIN
OPTIONAL
SNACK
1 Spicy Mushroom Ashy’s Omelette
Ashy’s Teriyaki
Lamb Cook up Mex SaladAshy’s Tex
Ice, 1 scoop protein powder (85-90% protein), water 4 brazil nuts (15g) and ½ punnet of strawberries ** 2 Ashy’s Breakfast
Smoothie Ashy’s TurkeyMountain Chicko RollsAshy’s Spicy
Ice, 1 scoop Protein powder (85-90% protein),
water
10 cashews and a small green apple
3 Ashy’s Egg White Omelette Ashy’s Oriental Prawn Noodle Salad Ashy’s Spicy Mushy Chicken and Asian
Greens Ice, 1 scoop protein powder (85-90% protein), water ½ an avocado and tamari in the hole
4 Ashy’s Chocolate Crepes Ashy’s Not So Naughty Chicken Caesar Ashy’s Tuna Bean Salad Ice, 1 scoop Protein powder (85-90% protein), water
1 cup berries and 4 (15g) hazelnuts
5 Spicy Mushroom Ashy’s Omelette
Ashy’s Classic Thai
Beef Salad Ashy’s Chicken Parmy
Ice, 1 scoop protein powder (85-90% protein),
water
15 Almonds and 1 medium carrot cut
up into sticks
6 Ashy’s Breakfast
Smoothie Ashy’s 5 min Chicken and Avo Salad Ashy’s high protein Fish Curry
Ice, 1 scoop protein powder (85-90% protein), water 1 punnet of strawberries and 4 brazil nuts 7 Ashy’s Smoked
Salmon Scramble Lamb RissolesAshy’s Lunch Chicken SoupAshy’s Quick
Ice, 1 scoop protein powder (85-90% protein),
water
Can tuna and 2 tbs cottage cheese
recipes
BREAKFAST
CALORIES MACROS
277.6 FAT: 49.28% PROTEIN: 21.76% CARBS: 28.96%
5 mls (0.17 fl. oz) peanut oil 1 pinch sea salt
1 pinch black pepper 2 shallots (approx 10g each)
0.25 fresh red chillies (approx 45g each) 20g (0.7 oz) snow pea sprouts
25 g (0.88 oz) mushrooms, common
5 mls (0.17 fl. oz) tamari - wheat free soy sauce 1 slice multi-grain bread
5g (0.175 oz) butter
2 large eggs (approx 50g each)
....
Whisk your eggs. Chop the chilli, shallots and mix into your egg.
Heat a pan or wok, add the oil and pour in your egg mix to cover the base. Add your chopped mushrooms onto one half of the omelette.
Put your bread in the toaster, and butter once done. Fold your omelette in half, and place on toast. Top with the snow pea sprouts and a little tamari and salt/pepper.
CALORIES MACROS
361.6 FAT: 10.95% PROTEIN: 48.23% CARBS: 40.82%
50g (1.7 oz) oats, rolled, raw 250ml (8 3/4 fl. oz) water
40g (1.4 oz.) chocolate whey protein isolate 30g (1.05 oz.) frozen berries
15g (0.5 ounces) cinnamon 100g (3.5 oz.) ice
....
Add oats to water first. Add rest of ingredients. Blend for 1 minute.
recipes
BREAKFAST
recipes
BREAKFAST
ASHY’S EGG WHITE OMELETTE
CALORIES MACROS
302.3 FAT: 55.67% PROTEIN: 31.76% CARBS: 12.57%
1 whole egg, raw (large) 3 egg whites, raw (3 large eggs) 80g (2.75 oz) champagne leg ham 30g (1.05 oz) mushroom
30g (1.05 oz) capsicum 50g (1.7 oz) avocado 20ml (0.68 fl. oz) lemon juice
Himilayan sea salt, to taste
....
Crack egg whites into bowl with 1 whole egg, whisk. Cut ham, fry. Add sliced mushroom and capsicum.
Add egg mixture, cook until desired, season if required. Season with Lemon, Salt and top with sliced avo.
CALORIES MACROS
304.36 FAT: 17.74% PROTEIN: 68.46% CARBS: 13.80%
50g (1.7 oz) banana, ripe, medium, half 4 egg whites, raw(4 large eggs) 40g (1.4 oz.) choc whey protein isolate as needed water
....
Blend ingredients until smooth. Cook on one side until bubbles. Flip pancake.
recipes
BREAKFAST
recipes
BREAKFAST
ASHYS SMOKED SALMON SCRAMBLE
CALORIES MACROS
327.2 FAT: 25.31% PROTEIN: 41.32% CARBS: 33.37%
1 pinch sea salt 1 pinch black pepper
32g (1.05 oz) sourdough bread (small slice) 75g (2.63 oz) salmon slices
1 pump cooking oil spray 0.25tsp. dried dill
1 egg, large (approx 50g each) 5g (0.18 ounces) capers, in brine 60ml (2.03fl. oz) soy milk, low fat 2 egg whites, (large egg)
....
Whisk or blend your eggs, egg whites, dill and milk together. Cut your salmon into small pieces.
Spray your frying pan, add your mix and add your salmon pieces. Toast a small piece of sourdough and top with your salmon mix add salt, pepper and lemon juice to suit.
recipes
LUNCH
ASHY’S TERIYAKI LAMB COOKUP
CALORIES MACROS
360 FAT: 39.00% PROTEIN: 47.33% CARBS: 13.67%
20g (0.70 oz) Teriyaki marinade 100g (3.50 oz) bok choy
0.5 small brown onion (approx 60g each) 0.5 fresh red chilli (approx 45g each) 1 pump cooking oil spray
200g (7 oz) lamb rump, lean
15g (0.53 oz) Thai sweet chilli sauce, light 5ml (0.17 fl. oz) sesame oil
2 stalks broccolini
....
Prep your veggies: Roughly chop the bok choy and broccolini, thickly slice the onion and thinly slice the chilli and garlic. Slice the lean lamb into strips. Heat the wok to high and lightly spray with cooking oil spray. Quickly sear the lamb until brown and take away from the wok.
Heat the sesame oil in the wok; stir fry the garlic, onion and chilli until its aromatic and then add the lamb, veggies and sauce. Serve immediately.
ASHY’S TURKEY MOUNTAIN
CALORIES MACROS
386.2 FAT: 39.62% PROTEIN: 38.84% CARBS: 21.54%
70g (2.45 oz) eggplant (aubergine) 2 sprigs fresh flat-leaf parsley 10ml (0.34 fl. oz) extra virgin olive oil 1 pinch sea salt
1 pinch black pepper
0.5 medium lemons (approx 150g each)
150g (5.25 oz) turkey breast fillets, skinless and boneless 4 pitted black olives (approx 4g each)
0.25 small red onion (approx 60g each)
0.5 medium zucchini (courgette) (approx 196g each) 60g (2.10 oz) chestnut mushrooms
6 small cherry tomatoes (approx 10g each)
....
Preheat oven to 180°C .
Prep Your Vegies: Just like you would make zucchini or eggplant pasta, grab a peeler and make long strips down your zucchini and eggplant and put in a bowl. Finely dice your red onion and cut your cherrie tomatoes in half. In the bowl toss the vege pasta strips together with half your oil and the onion (along with salt and pepper). Once mixed, line a baking tray with baking paper and place the contents of the bowl and the tomatoes on it.
Place the turkey steak on top of the vege pile with lemon slices. Drizzle the remaining oil on top and bake for 20-30mins or until the steak is cooked. Garnish with parsley and dig in.
recipes
ASHY’S ORIENTAL PRAWN NOODLE SALAD
CALORIES MACROS
253.8 FAT: 10.64% PROTEIN: 46.49% CARBS: 42.87%
2 sprigs fresh mint leaves 1 sprig fresh coriander
20g (0.70 oz) noodles, rice (vermicelli) (dry weight) 0.5 fresh red chilli (approx 45g each)
1 pump cooking oil spray 10g (0.35 oz) fish sauce (nam pla) 30g (1.05 oz) beansprouts, mung 120g (4.20 oz) prawns, tiger, whole, raw
60ml (2.03 fl. oz) milk, evaporated, light, coconut flavoured 10ml (0.34 fl. oz) lime juice, bottled
....
Peel the prawns and place in a bowl.
Make the dressing: chop the coriander and place into a screw top jar with the evaporated milk, fish sauce and lime juice; shake well. Add two thirds of the dressing and marinate for 10 minutes. Drain.
Place the noodles in a bowl and cover in boiling water for 10 mins, drain and rinse. Transfer the noodles to a large bowl. Chop the mint leaves and add the remaining dressing, bean sprouts, and chilli; mix it up.
Lightly coat a non-stick frying pan with cooking oil spray and heat over high heat. Cook the prawns for approximately 3 minutes or until changed in color and cooked through. Serve the noodle salad topped with the freshly cooked prawns.
recipes
ASHY’S NOT SO NAUGHTY CHICKEN CAESAR
CALORIES MACROS
339.8 FAT: 31.25% PROTEIN: 46.67% CARBS: 22.07%
15g (0.53 oz) croutons
120g (4.20 oz) chicken breast fillet 1 sprig fresh chives
100g (3.5 oz) crisp lettuce 1 large egg (approx 50g each)
10g (0.35 oz) caeser style low fat dressing 5g (0.18 oz) snow pea sprouts
50g (1.75 oz) yoghurt, greek, low fat, Jalna
....
In a large salad bowl (always go bigger than you think), break apart your lettuce and add the chives, snow pea sprouts and croutons. Hard boil your eggs (make sure there is no run in your yolks) and slice length ways. Fry the chicken until cooked through (for thick fillets, cut them length ways in half like you would for a schnitzel, so its quicker to cook). In a cup add the yoghurt and Caeser dressing together (feel free to add some lemon juice too). Mix your ingredients together and add the dressing.
recipes
ASHY’S CLASSIC THAI BEEF SALAD
CALORIES MACROS
282.2 FAT: 38.91% PROTEIN: 46.35% CARBS: 14.74%
3 sprigs fresh mint leaves 1 cup mixed salad leaves 3 sprigs fresh coriander
0.25 small red onion, (approx 60g each) 150g (5.25 oz) beef, steak, rump, lean 1 pinch black pepper
20g (0.70 oz) fish sauce (nam pla) 0.5 fresh red chilli (approx 45g each) 1 pinch sea salt
2 inches cucumber (approx 15g per inch)
0.25 Large red capsicums (peppers) (approx 160g each) 3 small cherry tomatoes (approx 10g each)
....
Season the rump with salt and pepper and cook to your liking; slice thinly. Chop the red chilli, slice the capsicum, onion and cucumber and halve the tomatoes; combine with the coriander, mint and salad leaves.
Top the salad with the sliced rump and drizzle with fish sauce.
recipes
recipes
LUNCH
ASHY’S LUNCH LAMB RISSOLES
CALORIES MACROS
372 FAT: 52.26% PROTEIN: 22.15% CARBS: 25.59%
4 medium cherry tomatoes (approx 17g each) 1 sprig fresh chives
0.25 small carrot (approx 100g each) 0.5 sweet potato (approx 150g each)
0.25 medium zucchini (courgette) (approx 196g each) 0.5 weetbix cereal, Original
0.75 cups mixed salad leaves 80g (2.80 oz) lamb mince 1 sprig fresh rosemary leaves 0.5 egg, large (approx 50g each)
10ml (0.34 fl. oz) lemon juice - freshly squeezed
....
Prep your veggies: Grate zucchini and carrot and finely chop chives and rosemary. Make your patties: Mix up the mince, weetbix, chives, carrot, zucchini and egg into balls and squish slightly.
Heat the oven to 150°C and line a tray with baking paper. Bake your patties until brown (about 40mins).
Slice your sweet potato super thin and season with the rosemary. With 20mins to go, add them to your baking tray. The thinner they are, the crispier they will get. Keep an eye on them.
Combine your salad ingredients (mixed greens, cherry tomatoes, lemon and salt) and serve together.
recipes
DINNER
ASHY’S TEX MEX SALAD
CALORIES MACROS
330.3 FAT: 43.32% PROTEIN: 27.61% CARBS: 29.06%
1 tsp mild chilli powder 0.5 sprigs fresh coriander 2 taco shells (approx 11g each) 1 Pinch black pepper
0.25 small ripe avocado (approx 180g each) 1 small tomato (approx 100g each)
15g (0.53 oz) cheese, cheddar, reduced fat, grated 80g (2.80 oz) beef mince, extra-lean (maximum 5% fat) 5ml (0.17 fl. oz) lime juice, bottled
0.5 small crisp lettuce (approx 100g each) 10g (0.35 oz) jalepenos
....
Heat your oven to 140°C, and place your taco shells on a baking tray to heat them up. On high heat add mince, chopped coriander and chilli powder to a frying pan and mix till the mince is brown.
Prep your Mex Salad: chop the tomato, lettuce and avo into a bowl and combine with lime juice, more chilli powder, pepper and jalepeno’s. Break the taco shells into little pieces and mix all the ingredients together. Top with the cheese for an awesome mexican salad. It won’t look brilliant, but you will love the taste.
recipes
DINNER
ASHY’S SPICY CHICKO ROLL
CALORIES MACROS
296.6 FAT: 27.31% PROTEIN: 45.18% CARBS: 27.51%
0.25tsp dried oregano 0.25tsp garlic minced
1 bread roll, multi grain (approx 85g) 0.25tsp dried basil
1 pinch chilli flakes 1 pump cooking oil spray 100g (3.50 oz) asparagus spears 30ml (1.01 fl. oz) lemon juice
125g (4.38 oz) chicken breast fillets, skinless and boneless 5g (0.18 oz) butter
....
Place the herbs, chilli, lemon juice, garlic and chicken into a lunch box to marinate for 30 mins or so.
Heat your oven to about 180 degrees and cover a baking tray with baking paper. Add your chicken to the baking tray and cook each side until cooked through. At the same time, steam your asparagus, lightly butter your bread and add your chicken and asparagus for a spicy gourmet roll. Who says you can’t enjoy carbs when eating clean!
recipes
DINNER
CALORIES MACROS
345.4 FAT: 34.92% PROTEIN: 49.33% CARBS: 15.75%
150g (5.29 oz) chicken breast fillets, skinless and boneless 0.25tsp five spice powder
30ml (1.01 fl. oz) tamari, wheat free soy sauce 0.5tsp cornflour
1 pump cooking oil spray 5ml (0.18 fl. oz) coconut oil 150g (5.25 oz) bok choy 1tsp honey, clear and runny 0.5tsp bottled ginger, crushed 5ml (0.17 fl. oz) sesame oil
1 extra large flat mushroom (approx 75g each)
....
Make our marinade: Mix the honey, tamari, five spice powder, ginger and sesame oil into a container and shake. Place the chicken in a saucepan, and mix with marinade. Cover the saucepan and put in the fridge for at least 5-10 minutes, but the longer the better i.e. an hour if you have time.
Once marinated, place the chicken on a pan and cook for approximately 5-8 minutes until cooked through (medium to low heat so not to burn marinade). As you are frying the chicken, grill the mushroom and bok choy until tender with the coconut oil. Add a little salt and tamari. Turn heat off.
With any remaining marinade in the saucepan, heat it up (add some corn flour if necessary to thicken it, in case it gets runny) or add a little water if dry. Put it together: Add your mushy’s and bok choy to a plate, slice the chicken breast and place it on top and finally pour the sauce you just made over the rest of the dish!
recipes
DINNER
ASHY’S TUNA BEAN SALAD
CALORIES MACROS
279.2 FAT: 10.32% PROTEIN: 51.00% CARBS: 38.68%
1 pinch black pepper
100g (3.50 oz) tuna, in springwater (drained weight) 30g (1.05 oz) cottage cheese
200g (7 oz) tinned mixed four bean salad, no added salt (drained weight) 20g (0.70 oz) sour cream, extra light
1 shallots (approx 10g each)
10ml (0.34 fl. oz) lemon juice, freshly squeezed
....
Drain the 4 bean mix and place in a bowl.
Add the tuna, cottage cheese, sour cream, shallots, lemon juice and pepper. Mix well and eat. Great for a post training feast!
recipes
DINNER
ASHY’S CHICKEN PARMY
CALORIES MACROS
283.9 FAT: 25.04% PROTEIN: 56.78% CARBS: 18.18%
1 cup mix of any green salad leaves you like (eg. baby spinach, sorrel, kale, rocket etc) 1 full lemon (squeezed)
130g (4.55 oz) chicken breast fillets, skinless and boneless 0.25 small brown onion, (approx 60g each)
10g (0.35 oz) fresh parmesan cheese
80g (2.80 oz) Leggos simmer sauce, Italian chicken parmigiana 1 inch cucumber (approx 15g per inch)
15g (0.53 oz) ham, lean
2 small cherry tomatoes (approx 10g each)
....
Get your oven hot, about 200-220°C. Grill your chicken till its cooked through.
Construct your parmy: chicken ham, sauce, grated parmesan, and then bake in the oven till the cheese is how you like it.
recipes
DINNER
ASHY’S HIGH PROTEIN FISH CURRY
CALORIES MACROS
319.8 FAT: 38.84% PROTEIN: 48.03% CARBS: 13.13%
5g (0.18 oz) tamarind paste 1 tsp coriander seeds, whole 1 tsp garlic, minced
200g (7 oz) whiting fillets
5ml (0.17 fl. oz) extra virgin olive oil 2 pinch chilli flakes
1 pinch black pepper 0.1 tsp whole cumin seeds 1g (0.04 oz) chilli, green
10g (0.35 oz) coconut, desiccated 1 pinch sea salt
0.25tsp ground turmeric 1 tsp bottled ginger, crushed
0.25 small brown onion (approx 60g each)
....
Make your curry paste: Using water, grated coconut, chilli flakes, coriander seeds, ginger, garlic, pepper, cumin seeds and turmeric powder make a smooth paste. Combine the paste with the olive oil in a saucepan or high edge frying pan and heat for a few minutes over medium heat. Stir frequently and then add the onions for another minute or so.
Add enough water so your saucepan is about 3cm deep and bring to the boil. Add the fish and simmer until cooked. Once your fish is almost perfect, add the green chillies, tamarind paste and extra salt to taste.
recipes
DINNER
CALORIES MACROS
274.2 FAT: 11.16% PROTEIN: 69.88% CARBS: 18.96%
3 sprigs fresh coriander
1.5tsp lemon grass, sliced in water
7ml (0.24 fl. oz) tamari, wheat free soy sauce 0.75 spring onion (approx 15g each) 1g (0.04 oz) fish sauce (nam pla) 0.25 fresh red chillies (approx 45g each) 20g (0.70 oz) snow pea sprouts
200g (7 oz) chicken breast fillets, skinless 15ml (0.51 fl. oz) lime juice, bottled 500ml (16.90 fl. oz) chicken stock liquid 65g (2.28 oz) bok choy
1.5tsp bottled ginger, crushed 1 kaffir lime leaf
....
Make your soup stock: Add the ginger, lemongrass, kaffir lime leaves and garlic to your chicken stock in a saucepan. Bring to the boil and then simmer. Finely slice the chicken breast and add to your stock.
Return to the soup to the boil and ensure your chicken is cooked through. Don’t cook too much, just make sure it isn’t pink (chicken breast goes dry if over cooked).
Remove from heat and stir in snow pea shoots. Serve straight away.
