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NUTRITION PLAN
WELCOME
Hi and Welcome to your Booty Challenge Custom Nutrition Plan!
Im 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 youve been putting it off for a
while or not knowing where to start, what to eat, how to train and who to turn to.
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? Its 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 Nutrition 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 and wastage!
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
BODY TYPE
As an A Body Profile your main aim is to
CREATE BODY SHAPE & MAXIMISE MUSCLE
IN ORDER TO DO THIS, YOU NEED:
Higher Calories
More Protein
More Regular Meals
Extra Sleep
MORNINGS
Unrefined carbs and protein
DURING THE DAY
Protein, adequate unrefined carbs, good fats, lots of green
vegetables
EVENINGS
Low starch carbs, protein, good fats. If you train in the evenings, then
unrefined starchy carbs such as sweet potato are fine for dinner.
YOUR PLAN
All three plans are designed to help fat loss in women and although the two other plans may not be
'perfectly' designed for you, the two main goals for any nutrition plan is for someone to:
1) enjoy it
2) be able to stick to it
This being said, if you are an A girl and dislike the A plan, then try some options from the B or C
plan. As you become more confident in making Clean Eating meals that arent too big or have too
much energy, then we want you to start following these plans less, and start following what feels
right for you. Start learning how to trust your intuition, noticing what gets you the best results
and fits into your lifestyle. At any point if you need to go back and follow the plan strictly, then it is
always here.
If you like a meal or snack shown on Thursday but dont like the look of the Monday meal, then have
the Thursday one! If you would rather have the same breakfast every single day, then do it!! If you
want to swap cashews for almonds, go ahead! Following a nutrition plan like a zombie is the number
one way to start building up restriction patterns and developing food cravings. Thats why we ALWAYS
say, if in doubt refer back to my Clean Eating Guidelines (also included in the challenge) , they are easy
to follow and you get to decide when and what you eat.
POINTERS
Feel free to add AS MANY GREENS AND APPROVED VEGES
as you like to all of your meals:
GREENS:
This includes any lettuce, celery, kale, Silverbeet, Shallots, spinach, rocket, broccoli, asparagus,
alfalfa sprouts, cucumber, mung beans, Sugar Snap Peas, Brussel Sprouts, Zucchini
APPROVED VEGES:
POINTERS
Please feel free to substitute any of the meals from the
Ashy Bines Clean Eating Diet Plan. Quick and easy meals
that wont stress you out for dinner include:
3 Kangaroo Sausages + greens and approved veges (as much as you like) with any of
the approved sauces
130g Steamed Chicken Breast + greens and approved veges (as much as you like) with
any of the approved sauces
130g Steamed Salmon Fillet + greens and approved veges (as much as you like) with
any of the approved sauces
100g Lean Rib Eye Steak + greens and approved veges (as much as you like) with any
of the approved sauces
140g Tuna in Brine mixed with greens and approved veges (as much as you like) with any
of the approved sauces
AS AN A TYPE...
POST SESSION CARB TREAT
Carbs and Protein, about 200-cals max. You have a 30 minute timeframe after your workout to
have this. This applies to any high intensity workout. Fat Burning Walk does not count as high
intensity.
SNACKS
Remember when first feeling hungry always drink
one full glass of water and wait 5-10 minutes
Often we mistake dehydration for hunger
DESIGNED TO:
Maximise satiety | Reduce total calories | Minimise insulin response + maximise fat burning
Mix one
Trial and
error to find a
combination of
healthy fats
for you
VEGIFY:
Combine both
sections and find ways
to add veggies! Every
one you add is a huge
health benefit!
CARBS
1-2 carrots
1/2 mountain bread
1 apple
cup blueberries
1 pear
medium orange or mandarin
tub un-flavoured yoghurt
1/2 cup apple sauce
(blended at home)
cup milk
baked beans snack pack (75g)
8 celery sticks
2 vita wheat crackers
2 rye cruskits
1 piece of unrefined whole grain bread (only
within 1 hour of exercise)
cucumber sticks, baby tomatoes, celery sticks
punnet strawberries
ice + scoop of 90% protein powder +
cup blue berries
1 medium capsicum sliced + 1 ryvita
unlimited lettuce + 20 - 25 sultanas
1 cup watermelon
2 apricots or 1 peach
DAY
Ashys Protein
Punch Fritters
Ashys Overnight
Oats
BREAKFAST
10 cashews and a
small green apple
SNACK
Ashys Famous
Kanga Burger
LUNCH
SNACK
Ashys Lambn
Pumpkin
DINNER
POST TRAINING
CARB TREAT
1 punnet of
strawberries and
4 brazil nuts
OPTIONAL
SNACK
Ashys Oriental
Pork Stir Fry
2 carrots and 3
tablespoons of
hummus
2 rye cruskits and
2 teaspoons of
peanut butter
an avocado and
tamari in the hole
1 medium capsicum
sliced, 1 ryvita, 50g
kraft live free
1 cup of Berries
with 5 Brazil Nuts
Ashys Smoked
Salmon Scramble
Ashys Spicy
Chicko Rolls
2 apricots and
1 Tbsp of
Philly cheese
Ashys Protein
Punch Fritters
Ashys Tuna
Bean Salad
1 punnet of
strawberries and
4 brazil nuts
Ashys Tofu and
Vege Stir Fry
a snack pack of
baked beans, 50g
kraft live free cheese
Ashys Oriental
Pork Stir Fry
1 punnet raspberries
and 7 walnut halves
cup cottage
cheese, cup
berries, 1 tbs cacao,
1/6 teaspoon stevia
mixed together
Ashys Chocolate
Crepes
1 punnet of
strawberries and
40g dark chocolate
DAY
Ashys Chocolate
Crepes
Ashys Oriental
Mushy Omelette
BREAKFAST
SNACK
Ashys Oriental
Pork Salad
Ashys Salmon n
Cous Cous
LUNCH
SNACK
DINNER
POST TRAINING
CARB TREAT
OPTIONAL
SNACK
Ashys Salmon n
Cous Cous
Ashys Spicy
Snapper Salad
Ashys Spicy
Chicko Roll
Ashys Overnight
Oats
Ashys Protein
Punch Fritters
Ashys Protein
Punch Fritters
FILL IN THE BLANKS: Its definitely time to start trialling things yourself! Either use the recipes in this booklet or
add your own by matching the calories and macro % shown in each meal. If this is making you nervous simply go
back to week 1 & 2s set meal plans and choose some meals that you enjoyed to fill the blanks.
WEEK 3
DAY
BREAKFAST
SNACK
LUNCH
SNACK
Ashys Salmon n
Cous Cous
DINNER
POST TRAINING
CARB TREAT
1 punnet of
strawberries and
4 brazil nuts
OPTIONAL
SNACK
1 punnet raspberries
and 7 walnut halves
2 carrots and 3
tablespoons of
hummus
Ashys Salmon
n Cous Cous
Ashys Tex
Mex Salad
Ashys Famous
Kanga Burger
Ashys Clean
Shepherds Pie
an avocado and
Tamari in the Hole
Ashys Oriental
Mushy Omelette
Ashys Protein
Punch Fritters
ITS UP TO YOU: By the saturday of week 3, please have all meals for week 4 filled in so you can shop for ingredients
on Sunday. You should now have a good idea of how Clean Eating works and how this plan is adapted for your
body type. If youre unsure just ask your Booty Location Manager and they can help you!
DAY
BREAKFAST
SNACK
LUNCH
SNACK
DINNER
POST TRAINING
CARB TREAT
OPTIONAL
SNACK
PROTEIN: 42.51%
....
Stir ingredients together in jar or bowl.
Store in fridge overnight.
Stir next morning and heat in microwave if necessary.
CARBS: 43.22%
PROTEIN: 39.10%
CARBS: 26.03%
....
Add your milk and eggs into the food processor and mix till fluffy. Slowly
add the flour, baking powder, corn, chives and cheese until its mixed well.
Add the small chicken piece and stir together with a spoon.
Using a quick spray of oil on a non stick pan, cook on both sides until
cooked through.
Top with the cream cheese and serve.
PROTEIN: 41.32%
CARBS: 33.37%
....
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.
PROTEIN: 29.82%
CARBS: 59.50%
....
This one is for a carb craving A girls only. With almost 60% carbs, all bs
and cs are out on this one.
Heat your fry pan, not too hot,add a little cooking oil andthen add the
oats and soy flakes, and cook 45 seconds stirring all the time.
Add the dried fruits and stir continuously for another minute to heat
through. Serve immediately by sprinkling into the greek yoghurt. Great,
straight after a HIIT session to get some carbs and protein straight back
into you.
PROTEIN: 21.76%
CARBS: 28.96%
....
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.
PROTEIN: 68.46%
....
Blend ingredients until smooth
Cook on one side until bubbles
Flip pancake
CARBS: 13.80%
PROTEIN: 29.26%
CARBS: 9.17%
....
Crack the eggs into a bowl and whisk hard. Chop the chilli and shallots
and add to the eggs.
Heat a fry pan or wok over medium heat. Add peanut oil and make sure
it covers the bottom . Pour in egg mixture and spread evenly.
Once base is a little set, add the sliced mushrooms. Cook until base is set
and then fold the omelette over on itself.
Add to plate, and garnish with trimmed snow pea sprouts, tamari sauce
and salt and pepper to taste.
PROTEIN: 41.80%
CARBS: 22.50%
1 tomato, small
2 sprigs fresh basil leaves
1 slice bread, multigrain, (approx 35g each)
1 pinch black pepper
150g (5.25 oz) ham, cured, lean, fresh
1 pinch sea salt
1 eggs, large (approx 50g each)
5g (0.175 oz) butter
....
Grill the tomato and ham until brown.
Poach your egg.
Toast the bread.
Create your stack: Bread, butter, tomato, ham, egg and top with a little
basil, salt and pepper.
PROTEIN: 47.01%
CARBS: 40.24%
....
Make your kanga pattie:Combine the onion, mince, garlic and coriander.
Grill or dry fry till cooked.
Construct your Kanga burger.
PROTEIN: 43.35%
CARBS: 43.59%
....
Prepare the rice (normally 2.5 times water to brownrice in a saucepan)
or the same in a rice maker.
Pre-heat your oven to 200C. Put the garlic, ginger, tamari and 10mls of
water together. Mix the tamari sauce with the same amount of water;
add the garlic and ginger together and combine.
Place the snapper in a baking dish and cover it with the sauce. Cook in
the oven until cooked through (approx 15 mins).
Meanwhile, thinly slice the onion and cucumber, toss together and set
aside. Also slice the red chilli and set aside. Top the rice with the snapper
and cucumber salad and drizzle the juices from the baking dish over the
salad. Garnish with the sliced red chilli.
PROTEIN: 40.09%
CARBS: 43.43%
....
Chop the sweet potato into cubes and place in boiling watertill soft.
Drain and the mash with parsley. Preheat your oven to 200C.
Thinly dice your onion, cut the broccoli into florets, anddrain chopped
tomatoes. Add the onion and garlic to a non-stick pan and cook for
a minute before adding the mince. Brown and then add the chopped
tomatoes and broccoli. Keep mixing for another few mins.
In a small baking dish add your mince, the sweet potato and top with
cheese. Place in the oven till the cheese browns a bitand serve.
PROTEIN: 51.00%
CARBS: 38.68%
....
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!
PROTEIN: 22.30%
CARBS: 58.25%
....
Soak your lentils in water (enough to cover them) for a couple of hours
prior.
Brown your onions and garlic in a saucepan with the oil,and as the
aromastarts building add your spices too.
Keep mixing constantly for a minute or so and then add your lentilsand
stock. Bring your mix to the boil and then cover and simmer for 15
minutes. Once your lentil soup is looking and tasting perfect, just prior to
consuming add the spinach.
PROTEIN: 27.37%
CARBS: 45.36%
....
Bring 300ml of water to the boil, add a little salt and cook egg noodles
for a minute or so. Rinse, drain and put aside. Cut the tofu into cubes and
thinly slice the onion, celery and cabbage.
Lightly spray a medium high heated wok with with cooking oil and add
the chilli flakes and garlic. Stir-fry for 1 minute. Add the tofu and stir-fry
until cooked to your preference; remove from the wok.
Lightly spray the wok again; add the onion and celery and cabbage and
stir-fry for a further 2 minutes. Put the tofu back in the wok along with
the prepared egg noodles and tamari sauce and stir gently until heated
through.
PROTEIN: 43.71%
CARBS: 47.16%
....
Heat youroven to 180C.
Add your pasta to a saucepan of boiling water so its covered by 1cm,
cook till soft. Lightly spray a baking dish with cooking oil spray(or even
better just cover with baking paper).
Add your ingredients: peas, tuna (make sure its drained), pasta,
mushroom soup and skim milk into the dish. Mix well and top with your
finely gratedlive free cheese. Bake the mixture for 20mins or until brown.
Leave to stand for 5 or so before serving.
To make your own mushroom soup, grab 150g of mushrooms, fry with
onion andthymein a saucepantill brown. Then blend in food processor
or Vitamix.
PROTEIN: 34.85%
CARBS: 40.58%
....
Create your marinade by thinly slicing the chilli and mixing it with the
ginger,tamariand honey. Cover your salmon with itand let sit for 30mins
or so(the more the better).
Cover your couscous with boiling water in a bowl. As it puffs up,mix
through some oregeno with a fork, fluffing the couscous at the same
time.
Heat a non-stick frying pan over high heat and searboth sides. Drop the
heat and cook the salmon for another 2 mins until pink.
You have two options for serving. a) lay a bed of couscous and top it with
the salmon b) break up the salmon and mix through the couscous.
PROTEIN: 46.64%
CARBS: 36.98%
....
Prep Your Veges: Chop the bok choy, broccoliniand trim your snow peas.
Fry the pork on high heat in a wok until seared and remove.
Remove the slim pasta from packet, rinse and put in bowl of boiling water
and rock salt.
Dice your onion, crush the ginger and garlic, and add to the wok with
coconut oil until tender and aromatic. Add your prepped veggies, slim
pastaand pork back into the wok with the sweet chilli sauce,lemon juice
and tamari. Stir fry forapprox 2 mins or until your greens are how you
like them. Serve and eat immediately.
PROTEIN: 28.04%
CARBS: 47.69%
....
Prep your Salad: Julianne slice your carrot, zucchini and beetroot. Make
them very thin. Chop the celery, red onion and parsley and combine with
the drained tuna, olive oil and lemon juice.
Add hot water to a high edged plate or in the bottom of a saucepan and
dunk your rice paper roll until soft.
Add a little tuna mix, salad, avo, and sauce and fold your rice paper
roll.Make all 4 and consume.
Grate the carrot, zucchini and beetroot, place into separate small serving
dishes and set out on the table to serve.
PROTEIN: 45.18%
CARBS: 27.51%
....
Place the herbs, chilli, lemon juice,garlic andchicken into a lunch box to
marinate for 30 mins or so.
Heat your oven to about 180 degreesandcover 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
cant enjoy carbswhen eating clean!
PROTEIN: 38.99%
CARBS: 30.38%
....
Steam the pumpkin and chop roughly and dice the tomato. Mix the
coriander and cumin to diced tomato
Mix the steamed pumpkin, tomato mix, almonds, parsley and sultanas
together. Toss well to combine and adjust seasoning.
Grill lamb steaks until done to your liking, and slice length ways in strips
Serve it up: Top the pumpkin mix with lamb and drizzle generously with
yogurt.
PROTEIN: 36.31%
CARBS: 40.84%
1 tsp butter
5ml (0.17 fl. oz) extra virgin olive oil
1 pinch sea salt
1 pinch black pepper
2 baby beetroots (approx 40g each)
20ml (0.68 fl. oz) milk, skim
0.5tsp garlic, minced
1 medium sweet potato (approx 150g each)
125g (4.38 oz) kangaroo fillet
....
Marinate your Kangaroo in the olive oil, pepperand salt for half and hour.
Cut your sweet potato into cubes and place in boiling water until soft
enough to mash. Add your butter and milk and mash up.
Put your beetroot in foil and place in the oven on 180 for 30mins.
With 5 mins til your beetroot is ready, grill thekangaroo fillet to your
liking and serve together.
PROTEIN: 50.66%
CARBS: 27.29%
....
Cut the beef into thin strips and sear on high heat in a wok until the
outside is no longer pink. Remove from the pan (dont over cook!).
Add some more oil to the pan and mix the broccoli, chilli, spring onion for
a minute and then add half your oyster sauce.
Add the slim pasta, beef and rest of the oyster sauce and continue to
mixfor another minute.
Pour into a bowl and cover with the other half of your oyster sauce.
PROTEIN: 43.41%
CARBS: 41.58%
....
Cut your sweet potato into cubes and place in boiling wateruntil soft.
Marinate your steak for about 15 mins in a bowl with the balsamic, garlic
and pepper.
Mash your sweet potato and mix in the chives and coconut cream. Make
your super tasty and basicsalad with the tomatoes and salad leaves and
balsamic.
Cook your steak as desired and place on top of your mashnext to your
salad. Pour any juices or extra marinade on top.
PROTEIN: 54.92%
CARBS: 32.09%
....
Make your Salad: Thinly slice the spring onions and chilli, then toss
together in a bowl with the sprouts, mint leaves and coriander.
Cook the barramundi for approximately 3 minutes each side on a medium
to high heat or until cooked through.
Crush the palm sugar and place in jar with the lime juice and oyster
sauce; place the lid on and shake to combine ingredients.
Layer your plate with the fish, then salad and finally top with sauce.
PROTEIN: 49.33%
CARBS: 15.75%
....
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 IE 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 mushys and bokchoy 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!
CONGRATULATIONS!
www.ashybines.co
BODY PROFILE A