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BODY TYPE A NUTRITION PLAN
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Hi and Welcome to your Booty Challenge Custom Nutrition Plan!
I’m so proud of you for taking that rst step in going after your health and tness 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.
Eating clean is based on the fundamental principles of eating healthy and nutritious
whole foods that have been unprocessed, unrened, & contain none of the articial
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 mostlikely 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 nd 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 t
them into your routine, so do what works for you. I nd 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
WELCOME
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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
Unrened carbs and protein
DURING THE DAY
Protein, adequate unrened carbs, good fats, lots of green
vegetables
EVENINGS
Low starch carbs, protein, good fats. If you train in the evenings, then
unrened starchy carbs such as sweet potato are ne for dinner.
BODY TYPE
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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 nutrion plan is for someone to:
1) enjoy it
2) be able to sck to it
This being said, if you are an A girl and dislike the A plan, then try some opons from the B or C
plan. As you become more condent in making Clean Eang meals that aren’t 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 intuion, nocing what gets you the best results
and ts 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 don’t 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 nutrion plan like a zombie is the number
one way to start building up restricon paerns and developing food cravings. That’s why we ALWAYS
say, if in doubt refer back to my Clean Eang Guidelines (also included in the challenge) , they are easy
to follow and you get to decide when and what you eat.
Remember, as with anything to do with clean eang...
The beer sourced your ingredients are, the more nutrients they will have! They will also be fresher
and less processed. This will make them much more benecial to your health and also for fat loss!
No maer how clean your food is, if you eat too much of it, you cannot lose body fat. So remember
to watch your poron sizes, especially on days when you are not acve.
YOUR PLAN
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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:
Beetroot, Capsicum, Mushrooms, Squash, Cabbage,Watercress
Add as much of the below sauces as you like into any/all of
your meals:
1 FULL LEMON + SEA SALT
1 FULL LEMON + SEA SALT + FRESH CHILLI
1 FULL LEMON + CHIVES + RED ONION + GARLIC + SEA SALT + PEPPER
1 FULL LEMON + GRATED GINGER + CORIANDER + SEA SALT
POINTERS
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Please feel free to substute any of the meals from the
Ashy Bines Clean Eang Diet Plan. Quick and easy meals
that won’t 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
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.
OPTIONAL SNACK or Protein shake This can go 'before breaky for early risers' or in between lunch and dinner.
POINTERS
AS AN A TYPE...
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SNACKS
Remember when rst feeling hungry always drink
one full glass of water and wait 5-10 minutesOften we mistake dehydration for hunger
Mix one
food from the
‘carbs’ and one
from the ‘protein +
healthy fats’
Trial and
error to find a
combination of
snacks that works
for you
VEGIFY:
Combine bothsections and find ways
to add veggies! Every
one you add is a huge
health benefit!
DESIGNED TO:
Maximise satiety | Reduce total calories | Minimise insulin response + maximise fat burning
CARBS
• 1-2 carrots
• 1/2 mountain bread
• 1 apple
• ½ cup blueberries
• 1 pear
• medium orange or mandarin
• ½ tub un-avoured yoghurt
• 1/2 cup apple sauce
(blended at home)
• ½ cup milk
• ½ baked beans snack pack (75g)
• 8 celery scks
• 2 vita wheat crackers• 2 rye cruskits
• 1 piece of unrened whole grain bread (only
within 1 hour of exercise)
• cucumber scks, baby tomatoes, celery scks
• ½ punnet strawberries
• ice + scoop of 90% protein powder +
½ cup blue berries
• 1 medium capsicum sliced + 1 ryvita
• unlimited leuce + 20 - 25 sultanas
• 1 cup watermelon
• 2 apricots or 1 peach
PROTEIN / HEALTHY FAT
• ¼ cup of coage cheese (120g)
• ½ scoop protein powder (90%)
• 7 walnut halves
• 10 almonds
• 4 brazil Nuts
• mini handful of seed mix
(unsalted & unavoured)
• 2 teaspoons of 100% peanut buer
• 3 tablespoons of hummus
• 80g low fat turkey slices
• 80g low fat pure ham slices (sugar free ham)
• 80g grilled chicken breast
• 1 tablespoon low fat philly (cream) cheese• 1 medium egg - hard boiled or poached
• Can of unavoured tuna
• 2 slices smoked salmon
• 40g 90% dark chocolate
• 60g avocado
• 50g tablespoons green olives
• 2 tablespoons pumpkin seeds
• 2 tablespoons other nuts - peanuts, almonds
• 50g Kra live free cheese
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WEEK 1
DAY
B R E AKF A S T
S NA C K
L UN C H
S NA C K
DI NNE
R
P O S T T R AI NI N G
C AR B T R E AT
OP T I ONAL
S NA C K
1
A s h y’ s Ov er ni gh t
O a t s
4
b r az i l n u t s ( 1 5 g )
an d ½ p unn e t of
s t r aw b er r i e s * *
A s h y’ s F am o u s
K an g aB ur g er
2 c ar r o t s an d 2 s l i c e s
s m ok e d s al m on
A s h y’ s L am
b ’ n’
P um pk i
n
M an g oP r o t ei n S h ak e
1 s m al l m an g o+i c e+
+ pr o t ei n p ow d er +w a t er
1 p unn e t of
s t r aw b er r i e s an d
4 b r az i l n u t s
2
A s h y’ s P r o t ei n
P un ch F r i t t er s
1
0 c a s h ew s an d a
s
m al l gr e en a p pl e
A s h y’ s S n a p p er S al a
d
1 p e ar an d 2
t a b l e s p o on s of
p um pk i n s e e d s
A s h y’ s Or i e
n t al
P or k S t i r F r y
B an an aP r o t ei n S h ak e
1 m e d i um b an an a+i c e
+ pr o t ei n p ow d er +w a t er
½
s m al l A v o , t s p
c a
c a o p ow d er ,1 / 6
t s p
s t evi a , b l en d an d
p u t i nf r i d g ef or 8
h o ur s
3
A s h y’ s S m ok e d
S al m on S cr am b l e
½
an av o c a d o an d
t
am ar i i n t h eh ol e
A s h y’ s C l e an
S h e ph er d s pi e
2 r y e cr u s k i t s an d
2 t e a s p o on s of
p e an u t b u t t er
A s h y’ s K an g a
B ar b y
B er r yP r o t ei n S h ak e
1 c u p b er r i e s +i c e+
pr o t ei n p ow d er +w a t er
2
c ar r o t s an d 3
t a b l e s p o on s of
h umm u s
4
A s h y’ s T o a s t e d T r e a t
1
c u p b er r i e s an d 4
( 1 5 g ) h az el n u t s
A s h y’ s T un a
B e an S al a d
1 p unn e t of
s t r aw b er r i e s an d
4 0 g d ar k ch o c ol a t e
A s h y’ s S p
i c y
C h i ck oR ol l s
C h o cB er r y S m o o t h i e
I c e+ pr o t ei n p ow d er +
½ c u p b er r i e s ,1 T b s p
c a c a o p ow d er +1 / 6 t s p
s t evi a+w a t er
1 m
e d i um c a p s i c um
s l i c e d ,1 r yvi t a , 5 0 g
k r af t l i v ef r e e
5
A s h y’ s P r o t ei n
P un ch F r i t t er s
1 c u p of B er r i e s
wi t h 5 B r az i l N u t s
A s h y’ s Hi gh F i b r e
l en t i l S o u p
½ a s n a ck p a ck of
b ak e d b e an s , 5 0 g
k r af t l i v ef r e e ch e e s e
A s h y’ s gl u t e
nf r e e
B e ef S t i r F r y
B an an aP r o t ei n S h ak e
1 m e d i um b an an a+i c e
+ pr o t ei n p ow d er +w a t er
2 a pr i c o t s an d
1 T b s p of
P h i l l y ch e e s e
6
A s h y’ s S pi c yM u s h y
Om el e t t e
½ c u p c o t t a g e
ch e e s e , ½ c u p
b er r i e s ,1 t b s c a c a o ,
1 / 6 t e a s p o on s t evi a
mi x e d t o g e t h er
A s h y’ s T of u an d
V e g e S t i r F r y
1 P r o t ei n s h ak e : i c e ,
pr o t ei n p ow d er , ½
c u p b l u e b er r i e s
A s h y’ s Or i e
n t al
P or k S t i r F r y
M an g oP r o t ei n S h ak e
1 s m al l m an g o+i c e+
+ pr o t ei n p ow d er +w a t er
1 p unn e t of
s t r aw b er r i e s an d
4 b r az i l n u t s
7
A s h y’ s C h o c ol a t e
C r e p e s
C
an t un a an d 2 t b s
c o t t a g e ch e e s e ,
2 a pr i c o t s
A s h y’ s T un a C a s s
1 5 0 gw a t er m el on
an d Mi ni H an d f ul
of s e e d mi x ( c ov er s
s p a c e
of 3 n g er s )
A s h y’ s B e ef
M a s h
C h o cB er r y S m o o t h i e
I c e+ pr o t ei n p ow d er +
½ c u p b er r i e s ,1 T b s p
c a c a o p ow d er +1 / 6 t s p
s t evi a+w a t er
1 p
unn e t r a s p b er r i e s
an d 7 w al n u t h al v e s
NUTRITION PLAN 'A'
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DAY
B R E AKF A S T
S NA C K
L UN C H
S NA C K
DI NNE
R
P O S T T R AI NI N G
C AR B T R E AT
OP T I ONAL
S NA C K
1
A s h y’ s Or i en t al
M u s h y Om el e t t e
Mi xnm a t ch f r om
B o o t y S n a ck L i s t
A s h y’ s S al m on’ n’
C o u s C o u s
Mi xnm a t ch f r om
B o o t y S n a ck L i s t
A s h y’ s T h ai
B ar r a
M an g oP r o t ei n S h ak e
1 s m al l m an g o+i c e+
+ pr o t ei n p ow d er +w a t er
M
i xnm a t ch f r om
B
o o t y S n a ck L i s t
2
A s h y’ s C h o c ol a t e
C r e p e s
Mi xnm a t ch f r om
B o o t y S n a ck L i s t
A s h y’ s Or i en t al
P or k S al a d
Mi xnm a t ch f r om
B o o t y S n a ck L i s t
A s h y’ s S pi c y
M u s h y
C h i ck en an d
A s i an
gr e en s
B an an aP r o t ei n S h ak e
1 m e d i um b an an a+i c e
+ pr o t ei n p ow d er +w a t er
M
i xnm a t ch f r om
B
o o t y S n a ck L i s t
3
A s h y’ s H am an d E g g
S t a ck E m U p
Mi xnm a t ch f r om
B o o t y S n a ck L i s t
A s h y’ s P o s t T r ai ni n g
T un aR ol l s
Mi xnm a t ch f r om
B o o t y S n a ck L i s t
A s h y’ s Hi gh
F i b r e
L en t i l S o u p
B er r yP r o t ei n S h ak e
1 c u p b er r i e s +i c e+
pr o t ei n p ow d er +w a t er
M
i xnm a t ch f r om
B
o o t y S n a ck L i s t
4
A s h y’ s Ov er ni gh t
O a t s
Mi xnm a t ch f r om
B o o t y S n a ck L i s t
A s h y’ s S pi c y
C h i ck oR ol l
Mi xnm a t ch f r om
B o o t y S n a ck L i s t
A s h y’ s S al m
on’ n’
C o u s C o
u s
C h o cB er r y S m o o t h i e
I c e+ pr o t ei n p ow d er +
½ c u p b er r i e s ,1 T b s p
c a c a o p ow d er +1 / 6 t s p
s t evi a+w a t er
M
i xnm a t ch f r om
B
o o t y S n a ck L i s t
5
A s h y’ s P r o t ei n
P un ch F r i t t er s
Mi xnm a t ch f r om
B o o t y S n a ck L i s t
A s h y’ s Hi gh F i b r e
L en t i l S o u p
Mi xnm a t ch f r om
B o o t y S n a ck L i s t
A s h y’ s S p
i c y
S n a p p er S al a d
B an an aP r o t ei n S h ak e
1 m e d i um b an an a+i c e
+ pr o t ei n p ow d er +w a t er
M
i xnm a t ch f r om
B
o o t y S n a ck L i s t
6
A s h y’ s P r o t ei n
P un ch F r i t t er s
Mi xnm a t ch f r om
B o o t y S n a ck L i s t
A s h y’ s T of u an d
V e g e S t i r F r y
Mi xnm a t ch f r om
B o o t y S n a ck L i s t
A s h y’ s T un a
C a s s
M an g oP r o t ei n S h ak e
1 s m al l m an g o+i c e+
+ pr o t ei n p ow d er +w a t er
M
i xnm a t ch f r om
B
o o t y S n a ck L i s t
7
A s h y’ s S m ok e d
S al m on S cr am b l e
Mi xnm a t ch f r om
B o o t y S n a ck L i s t
A s h y’ s T un a C a s s
Mi xnm a t ch f r om
B o o t y S n a ck L i s t
A s h y’ s Hi gh
F i b r e
L en t i l S o u p
C h o cB er r y S m o o t h i e
I c e+ pr o t ei n p ow d er +
½ c u p b er r i e s ,1 T b s p
c a c a o p ow d er +1 / 6 t s p
s t evi a+w a t er
M
i xnm a t ch f r om
B
o o t y S n a ck L i s t
WEEK 2NUTRITION PLAN 'A'
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DAY
B R E AKF A S T
S NA C K
L UN C H
S NA C K
DI NNE
R
P O S T T R AI NI N G
C AR B T R E AT
OP T I ONAL
S NA C K
1
A s h y’ s Or i en t al
M u s h y Om el e t t e
4
b r az i l n u t s ( 1 5 g )
an d ½ p unn e t of
s t r aw b er r i e s * *
A s h y’ s F am o u s
K an g aB ur g er
2 c ar r o t s an d 2 s l i c e s
s m ok e d s al m on
A s h y’ s S al m
on’ n’
C o u s C o
u s
M an g oP r o t ei n S h ak e
1 s m al l m an g o+i c e+
+ pr o t ei n p ow d er +w a t er
1 p unn e t of
s t r aw b er r i e s an d
4 b r az i l n u t s
2
½ s m al l A v o , t s p c a c a o
p ow d er ,1 / 6 t s p s t evi a ,
b l en d an d p u t i nf r i d g e
f or 8 h o ur s
3
A s h y’ s H am an d E g g
S t a ck E m U p
½
an av o c a d o an d
T
am ar i i n t h eH ol e
A s h y’ s C l e an
S h e ph er d s P i e
2 r y e cr u s k i t s an d
2 t e a s p o on s of
p e an u t b u t t er
A s h y’ s K an g a
B ar b y
B er r yP r o t ei n S h ak e
1 c u p b er r i e s +i c e+
pr o t ei n p ow d er +w a t er
2
c ar r o t s an d 3
t a b l e s p o on s of
h umm u s
4
Mi xnm a t ch f r om
B o o t y S n a ck L i s t
5
A s h y’ s T ex
M ex S al a d
6
A s h y’ s P r o t ei n
P un ch F r i t t er s
C
an t un a an d 2 t b s
c o t t a g e ch e e s e ,
2 a pr i c o t s
A s h y’ s T un a C a s s
A s h y’ s S al m on
‘ n’ C o u s C o u s
A s h y’ s B e ef
M a s h
C h o cB er r y S m o o t h i e
I c e+ pr o t ei n p ow d er +
½ c u p b er r i e s ,1 T b s p
c a c a o p ow d er +1 / 6 t s p
s t evi a+w a t er
1 p
unn e t r a s p b er r i e s
an d 7 w al n u t h al v e s
7
A s h y’ s K an g aB ar b y
FILL IN THE BLANKS: It’s 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 & 2’s set meal plans and choose some meals that you enjoyed to fill the blanks.
WEEK 3NUTRITION PLAN 'A'
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DAY
B R E AKF A S T
S NA C K
L UN C H
S NA C K
DI NNE
R
P O S T T R AI NI N G
C AR B T R E AT
OP T I ONAL
S NA C K
1 2 3 4 5 6 7
IT’S UP TO YOU: By the saturday of week 3, please have all meals for week 4 fille d in so you can shop for ingredien ts
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 you’re unsure just ask your Booty Location Manager and they can help you!
WEEK 4NUTRITION PLAN 'A'
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CONGRATULATIONS!