The Get Fit Diet Plan

Week 1

  • BREAKFAST
    • 1/2 red grapefruit
      50g porridge oats + water + cinnamon
      30g Whey protein powder (isolate) (water)
      1 tbsp UDO’s oil
  • MID MORNING
    • 2 kalo rice cakes (organic wholegrain)
      1 tbsp organic peanut butter
      1 small tin of mackerel in brine
  • LUNCH
    • 60g wholegrain rice
      150g turkey breast
      10 almonds
  • SNACK
    • 2 nairns oatcakes
      2 tbsp almond butter
      30g whey protein (isolate) 1 scoop + water
  • DINNER
    • 150g chicken
      100g broccoli
      100g green beans
  • SUPPER
    • 10g – 90% dark chocolate + 10 almonds
REMEMBER: Drink 2-3 Litres of Water per day – MOTIVATIONAL TIP: No Potatoes, No Processed Food, No Bread, No Sugar

Week 2

  • BREAKFAST
    • 100g blueberries
      40g porridge oats (water) + cinnamon
      30g Whey Isolate Protein
      1 tablespoon udo oil
  • MID MORNING
    • 4 egg white omelette (1 yolk) + 1 green pepper
  • LUNCH
    • 200g sweet potato
      1 tin of tuna in brine
      6 brazil nuts
  • SNACK
    • 2 nairns oatcakes + 1 tbsp organic peanut butter
      30g whey protein
  • DINNER
    • 200g red meat – fillet or sirloin
      200g cauliflower, 100g cabbage, 50g celery
  • SUPPER
    • 10g of 90% dark chocolate
      assorted seeds, pumpkin, sesame or pine nuts
REMEMBER: Drink 2 Litres of Water Today – MOTIVATIONAL TIP: No Milk, No Processed Food, No Bread, No Sugar

Week 3

  • BREAKFAST
    • 50g strawberries + 50g blackberries
      30g porridge oats (water) + cinnamon
      1  tbsp udos oil
  • MID MORNING
    • 100g shredded wheat bitesize
      200ml alpro lite soya milk
      1 tbsp organic peanut butter
  • LUNCH
    • 50g wholegrain spaghetti
      150g turkey breast
      1/2 tin reduced sugar beans
  • SNACK
    • 1/2 red grapefruit
      2 kalo rice cakes + 1 tbsp of peanut butter
  • DINNER
    • 200g oily fish = salmon/mackerel
      stir-fry = 50g broccoli, 50g green beans, 50g cauliflower, 50g sprouts, 1 tbsp olive oil
  • SUPPER
    • 10g 90% dark chocolate + 10 almonds
REMEMBER: Drink 2-3 Litres of Water Today – MOTIVATIONAL TIP: No Milk, No Processed Food, No Bread, No Sugar

Week 4

  • BREAKFAST
    • 1/2 red grapefruit
      4 kalo rice cakes 1 tbsp honey
      30g whey protein (isolate)
  • MID MORNING
    • 4 egg whites, 1 yolk scrambled + bacon rasher (fat trimmed off)
  • LUNCH
    • 50g wholegrain rice
      150g chicken breast
      1/2 tin reduced sugar beans
      6 brazil nuts
  • SNACK
    •  30g whey protein
      6 almonds
  • DINNER
    • 100g asparagus
      150g lamb or pork
  • SUPPER
    • 4 celery sticks dipped in organic peanut butter
REMEMBER: Drink 3 Litres of Water Today – MOTIVATIONAL TIP: No Milk, No Processed Food, No Bread, No Sugar

Week 5

  • BREAKFAST
    • 30g Oats + water + 1 tbso honey
      1 tbsp of Udo Oil
      30g Whey Isolate Protein
  • MID MORNING
    • 80g shredded wheat
      150g alpro soya lite milk
      1 tbsp organic peanut butter
  • LUNCH
    • 150g sweet potato + 1 tbsp olive oil
      150g turkey
  • SNACK
    • assorted seeds, pumpkin, sesame, egg cup full
      30g whey protein
  • DINNER
    • green salad, rocket leaves, spinach leaves, cucumber, celery, 200g fillet steak + olive oil
  • SUPPER
    • 10g – 90% dark chocolate + 10 almonds
REMEMBER: Drink 3 Litres of Water Today – MOTIVATIONAL TIP: No Milk, No Processed Food, No Bread, No Sugar

Week 6

  • BREAKFAST
    • 1/2 red grapefruit
      20g oats + water + cinnamon
      30g whey protein
      1 tbsp udo oil
  • MID MORNING
    • 2 kalo rice cakes
      1 tbsp organic peanut butter
  • LUNCH
    • 50g Wholegrain Rice
      150g mackerel (peppered)
      100g broccoli
      10 almonds
  • SNACK
    • 150g turkey breast + 4 celery sticks + chopped green and 1 chopped red pepper
  • DINNER
    • 150g Salmon
      100g broccoli
      100g green beans
      100g cauliflower
  • SUPPER
    • 10g 90% dark chocolate
      6 brazil nuts
REMEMBER: Drink 3 Litres of Water Today – MOTIVATIONAL TIP: No Milk, No Processed Food, No Bread, No Sugar

Week 7

  • BREAKFAST
    • 100g blueberries
      20g oats + water
      30g whey protein
      1 tbsp udo oil
  • MID MORNING
    • 4 boiled eggs + 2 yolks – discard 2 yolks
      2 kalo rice cakes
  • LUNCH
    • 40g wholegrain rice
      150g turkey breast
      1/2 tin reduced sugar beans
      10 almonds
  • SNACK
    • 30g whey protein
      assorted seeds (pumpkin, sesame) egg cup full
  • DINNER
    • chicken salad – 150g – rocket, spinach, green pepper, red pepper, cucumber, celery
  • SUPPER
    • 10g of 90% dark chocolate
      6 brazil nuts
REMEMBER: Drink 3 Litres of Water Today – MOTIVATIONAL TIP: No Milk, No Processed Food, No Bread, No Sugar

Week 8

  • BREAKFAST
    • 20g oats + water + cinnamon
      30g whey protein
      1 tbsp udos oil
  • MID MORNING
    • 150g turkey breast
      100g broccoli
  • LUNCH
    • 150g chicken breast
      100g green beans
  • SNACK
    • 150g mackerel
      100g green beans
  • DINNER
    • 200g fillet steak
      100g asparagus
  • SUPPER
    • 10g of 90% dark chocolate
REMEMBER: Drink 3 Litres of Water Today – MOTIVATIONAL TIP: No Milk, No Processed Food, No Bread, No Sugar