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Booty Camp Eating Overhaul

Time to make some fresh health goals for 2011

You already have the exercise plan, so now it is time for your diets new work out! Life isn’t just one big diet, so remember this whole eating plan is a new way of life, not a temporary lifestyle shift! Intelligent indulgence is allowed, and encouraged, for your endorphins & spirit! The rule – 80% good, 20% bad.

Booty Nutrition Mantra:
Tupperware & prepare!

WEEK 1 – More sipping, less chomping!

Mon Tue Wed Thu Fri Sat Sun
On Rising

Fresh Lemon & hot water

Green Tea

Fresh Lemon & hot water

Green Tea

Fresh Lemon & hot water

Green Tea

Fresh Lemon & hot water

Breakfast

Breakfast smoothie – ice, yog, skim milk, frozen berries, ½ banana & blend

2 egg vegetable omlette

Breakfast smoothie

Scrambled eggs (2), spinach and 2 grilled tomatoes

Natural yogurt, 6 almonds, ½ banana

Poached eggs, spinach, tomato, 1 rye toast

Natural yog, sml handful of granola & fresh mango

Lunch

Homemade salad – Tuna, boiled egg, lettuce, toms, green beans & seeds

Vegetable soup, with spinach leaves on top

1 Sushi roll, Japanese salad and miso soup

Pitta fingers, Vegetable sticks and ½ a homous dip

Open sandwich – 1 burgen bread, chicken, ½ avocado, cherry tomatoes, sprinkle with seeds

Mixture of Grain salads & smoothie

Egg Frittata & rocket salad

Dinner

Stirfry vegetables, tofu

Baked beans on 1 wholegrain toast

Grilled Tuna, steamed vegetables

Vegetable soup, with spinach leaves on top, dollop of natural yogurt

Omlette & tomato salad

Grilled fish, small feta salad

Small Steamed vegetables with baked chicken, light gravy

Tip: Foods blended are nutrient dense, calorie slim! Green tea, water, fresh juice, smoothies & soups also speed up your metabolism, so sip sip sip away!

WEEK 2 – Portion caution!

Mon Tue Wed Thu Fri Sat Sun
On Rising

Fresh Lemon & hot water

Green Tea

Fresh Lemon & hot water

Green Tea

Fresh Lemon & hot water

Green Tea

Fresh Lemon & hot water

Breakfast

Breakfast smoothie

Boiled egg and spinach leaves, mashed in wholegrain pitta

Special K – skimmed milk and berries

2 egg vegetable omlette

Special K – skimmed milk and berries

Natural yog, sml hanful of granola & fresh mango

Poached eggs, spinach, tomato, 1xrye toast

Lunch

Open sandwich – 1 burgen bread, chicken, ½ avocado, cherry tomatoes, sprinkle with seeds

Vegetable soup, with spinach leaves on top

2 Vietnamese rice paper rolls & miso soup

Vegetable soup, with dollop of yogurt

Chicken & Egg salad – tom, green beans, lettuce, seeds

Open sandwich – 1 burgen bread, Tuna, ½ avocado, cherry tomatoes, sprinkle with seeds

Smoothie & vegetarian salad

Dinner

Steamed asian greens with baked chicken

3 Falafel, cucumber, tomato, lettuce salad with dollop of tzatzki

Omlette, tomato salad

Bean Salad – corn, lettuce, spinach, 4bean mix, pumpkin seeds

Grilled fish, small feta salad 4bean chilli con carne with dollop of natural yogurt and ¼ avocado

Vegetarian curry, ½ cup of rice, 1 pappadom

Grilled fish, small feta salad

Tips: Buy Smaller plate & use healthy plate guide: ½ vegetable or salad, ¼ Protein, ¼ grains (or less)

WEEK 3 – Easy on the Carbs after 6pm!

Mon Tue Wed Thu Fri Sat Sun
On Rising

Fresh Lemon & hot water

Green Tea

Fresh Lemon & hot water

Green Tea

Fresh Lemon & hot water

Green Tea

Fresh Lemon & hot water

Breakfast

½ cup muesli, skim milk, 2 spoons of natural yogurt and handful of seasonal fruit

Poached eggs, spinach, tomato, 1xrye toast

Special K – skimmed milk and berries

Boiled egg and spinach leaves, mashed in wholegrain pitta

Special K – skimmed milk and berries

Poached eggs, spinach, tomato, 1xrye toast

smoothie

Lunch

Egg Frittata & rocket salad

Tofu Tom Yum soup

1 Sushi roll, japanese salad and miso soup

Vegetable soup, with spinach leaves on top

Chicken & Egg salad – tom, green beans, lettuce, seeds

Mixture of Grain salads & smoothie

Egg Frittata & rocket feta salad

Dinner

Grilled fish, small feta salad

Mexican without the wrap – bowl of refried beans beans, ½ avocado, fresh salsa, corn, lettuce and yogurt

Omlette, tomato salad

Thai beef salad

Steamed Asian greens with baked chicken

Bean Salad – corn, lettuce, spinach, 4bean mix, pumpkin seeds

Small Steamed vegetables with baked chicken, light gravy Bean

Tips: Carbohydrates give us our energy, when we don’t use it, it turns into fat. We don’t need carbs to sleep! Think about calorie input v calorie output this week!

WEEK 4 – Mindful munching!

Mon Tue Wed Thu Fri Sat Sun
On Rising

Fresh Lemon & hot water

Green Tea

Fresh Lemon & hot water

Green Tea

Fresh Lemon & hot water

Green Tea

Fresh Lemon & hot water

Breakfast

½ cup muesli, skim milk, 2 spoons of natural yogurt and handful of seasonal fruit

2 egg vegetable omlette

Special K – skimmed milk and berries

1 Burgen bread with 2 tsp peanut butter & ½ banana

Natural yogurt, 6 almonds, ½ banana

Poached eggs, spinach, tomato, 1xrye toast

Baked beans on 1 wholegrain toast with spinach

Lunch

Tofu Tom Yum soup

Homemade salad – Tuna, boiled egg, lettuce, toms, green beans & seeds

Thai beef salad

Pitta fingers, Vegetable sticks and ½ a homous dip

2 Vietnamese rice paper rolls & miso soup

Smoothie & sml salad

Egg Frittata & rocket salad

Dinner

Chickpea Vegetable burger, mixed vegetable salad

Tom Yum soup

Omlette, tomato salad

Steamed Asian greens with baked chicken

Baked beans on 1 wholegrain toast with spinach and grilled tomato

Stir-fry prawns, salad & sml couscous

Grilled fish, small feta salad

Tip: Slow down, 30 chews, cutlery down between mouthfuls, stop eating when full!

WEEK 5 – Keep going, visualize your goal!

Mon Tue Wed Thu Fri Sat Sun
On Rising

Fresh Lemon & hot water

Green Tea

Fresh Lemon & hot water

Green Tea

Fresh Lemon & hot water

Green Tea

Fresh Lemon & hot water

Breakfast

½ cup muesli, skim milk, 2 spoons of natural yogurt and handful of seasonal fruit

Poached eggs, spinach, tomato, 1xrye toast

1 Burgen bread with 2 tsp peanut butter & ½ banana

Special K – skimmed milk and berries

Porridge made with water, grated apple and handful raisins

Poached eggs, spinach, tomato, 1xrye toast

Natural yogurt, 6 almonds, ½ banana

Lunch

Tofu Tom Yum soup

Bean Salad – corn, lettuce, spinach, 4bean mix, pumpkin seeds

Dips and vegetable sticks

2 Vietnamese rice paper rolls & miso soup

Homemade salad – Tuna, boiled egg, lettuce, toms, green beans & seeds

Dips and vegetable sticks

Open sandwich – 1 burgen bread, chicken, ½ avocado, cherry tomatoes, sprinkle with seeds

Dinner

3 Falafel, cucumber, tomato, lettuce salad with dollop of tzatzki

Grilled Tuna, steamed vegetables

Chickpea Vegetable burger, mixed vegetable salad

Baked beans on 1 wholegrain toast with spinach

Sushi, sashimi, miso & Japanese salad

Salad – corn, lettuce, spinach, 4bean mix, pumpkin seeds

Small Steamed vegetables with baked chicken, light gravy Bean

Tips: Starting to want a little treat because of your efforts? Stay strong, visualize the body you want or the way you want to feel, the craving will disappear with the thoughts of your new positive future!

WEEK 6 – Healthy Indulgence!

Mon Tue Wed Thu Fri Sat Sun
On Rising

Fresh Lemon & hot water

Green Tea

Fresh Lemon & hot water

Green Tea

Fresh Lemon & hot water

Green Tea

Fresh Lemon & hot water

Breakfast

½ cup muesli, skim milk, 2 spoons of natural yogurt and handful of seasonal fruit

Breakfast smoothie

Porridge made with water, grated apple and handful raisins

Special K – skimmed milk and berries

Baked beans on 1 wholegrain toast with spinach

Poached eggs, spinach, tomato, 1xrye toast

Smoothie, ½ wholegrain fruit muffin

Lunch

Salad – corn, lettuce, spinach, 4bean mix, pumpkin seeds

½ Avocado on wholegrain pitta, tomatoes & drizzle of olive oil

Smoothie & sml salad

2 Vietnamese rice paper rolls & miso soup

Thai beef salad

Chicken, melon, lettuce salad

Sml egg fried rice & rocket salad

Dinner

Healthy Pitta pizza – Tom paste, fresh toms, feta, basil.

Stir-fry chicken, cashew, vegetables with fried egg on top

1 wholegrain wrap – stirfry chicken & capsicums, yogurt, lettuce, toms

Tofu, egg, avo, lettuce & sesame seed salad with tzatki dip

Vegetarian curry, ½ cup of rice, 1 pappadom

BBQ fish, ½ jacket potato, salad

Small Steamed vegetables with baked chicken, light gravy

Tips: Life isn’t just one big diet, so remember this whole eating plan is a new way of life, not a temporary lifestyle shift! Intelligent indulgence is allowed, and encouraged, for your endorphins & spirit! The rule – 80% good, 20% bad.

Snacks

We want to eat 5-6 small meals a day (1400-1700 calories) This includes snacking, that keeps our metabolism all fired up throughout the day. So when you get a rumble between meals reach for these healthy snack ideas that won’t ruin your meal plan, but actually help you lose weight:

Morning – fruit, yogurt, vegetable sticks, smoothie, protein shake, boiled egg, sml salad, sml muesli bar, grapes

Afternoon – fruit, avocado & 2 krackawheat crackers, boiled egg, sml block of cheese, yogurt, handful of nuts & seeds , protein shake

Evening – fruit, Tea, yogurt, popcorn, line dark choc, frozen yogurt, sesame snaps, frozen grapes, sparkling water.

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