Booty b Girls Nutrition

8/18/2019 Booty b Girls Nutrition

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BODY TYPE BNUTRITION PLAN


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WELCOME

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


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As a ‘B’ Body Profile your main aim is to

DROP BODY FAT

IN ORDER TO DO THIS, YOU NEED:

• Lower calories

• Less regular meals, longer periods for fat burning and

re-sensitising Insulin and leptin

• Flexibility for individual requirements

• High greens, high bre, high water

MORNINGS

Protein, Good Fat and Low Carb (starchy carbs only if within 30

minutes of training)

DURING THE DAY

Protein, unrened carbs, good fats, lots of greens

EVENINGS

No starchy carbs, lots of greens, protein and good fat. Vegetarian B’s

(your legumes or protein sources here are ne, the extra bre in your

diet will balance this out.. Just make sure you are extra focused on

greening it up)

BODY TYPE


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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 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.


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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

OPTIONAL SNACK

If you are craving food, then add this snack in GUILT FREE at any me. If you are not hungry or craving then

leave it out and work towards not requiring it.

AS A 'B' TYPE...

POINTERS


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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 BREAKFAST LUNCH DINNER

POST

TRAINING

PROTEIN

OPTIONALSNACK

1 Ashy’s Spicy

Mushroom Omelette

Ashy’s Teriyaki

Lamb Cook up

Ashy’s Tex

Mex Salad

Ice + 1 scoop protein

powder (85-90%

protein) + water

4 brazil nuts (15g) +

½ punnet of

strawberries **

2 Ashy’s Breakfast

Smoothie

Ashy’s Spicy

Chicko Rolls

Ashy’s Turkey

Mountain


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 Mushroom

Chicken and Asian

Greens


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


powder (85-90%

protein) + water

1 cup berries and

4 (15g) hazelnuts

5 Ashy’s Spicy

Mushroom Omelette

Ashy’s Classic Thai

Beef Salad

Ashy’s Chicken

Parmy


powder (85-90%

protein) + water

15 Almonds and 1

medium carrot cut up

into sticks


Smoothie

Ashy’s 5 min Chicken

and Avo Salad

Ashy’s high protein

Fish Curry


powder (85-90%

protein) + water

1 punnet of

strawberries and

4 brazil nuts

7 Ashy’s Smoked

Salmon Scramble

Ashy’s Lunch

Lamb Rissoles

Ashy’s Quick

Chicken Soup


powder (85-90%

protein) + water

Can tuna and 2 tbs

cottage cheese

NUTRITION PLAN 'B'


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WEEK 2NUTRITION PLAN 'B'


POST

TRAINING

PROTEIN

OPTIONALSNACK

1 Ashy’s Egg

White Omelette

Ashy’s Tuna

Bean Salad

Ashy’s Classic

Thai Beef Salad


powder (85-90%

protein) + water

Mix n match from

Booty Snack List

2 Ashy’s Egg

White Omelette

Ashy’s Beef and

Vege Stir fry

Ashy’s Chicken

Soup


powder (85-90%

protein) + water

Mix n match from

Booty Snack List


Crepes

Ashys Chicken and

Avo Salad

Ashy’s Chicken

Parmy


powder (85-90%

protein) + water

Mix n match from

Booty Snack List

4 Ashy’s Smoked

Salmon Scramble

Ashy’s Tex Mex

Salad

Ashy’s Thai

Beef Salad


powder (85-90%

protein) + water

Mix n match from

Booty Snack List


Smoothie

Ashy’s Oriental

Prawn Salad

Ashy’s Terriyaki

Lamb Cook up


powder (85-90%

protein) + water

Mix n match from

Booty Snack List

6 Ashy’s High Protein

Blueberry Pancakes

Ashy’s Tuna

Bean Salad

Ashy’s Thai

Beef Salad


powder (85-90%

protein) + water

Mix n match from

Booty Snack List

7 Ashy’s Egg White

Omelette

Ashy’s Spicy Mushroom

Chicken and Asian

Greens

Ashy’s Chicken

Parmy


powder (85-90%

protein) + water

Mix n match from

Booty Snack List


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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.



POST

TRAINING

PROTEIN

OPTIONAL

SNACK


Smoothie

Ashy’s Teriyaki

Lamb Cook up


powder (85-90%

protein) + water

Mix n match from

Booty Snack List

2Ice + 1 scoop protein

powder (85-90%

protein) + water

Mix n match from

Booty Snack List


Crepes

Ashy’s Oriental

Prawn Salad


powder (85-90%

protein) + water

Mix n match from

Booty Snack List

4Ice + 1 scoop protein

powder (85-90%

protein) + water

Mix n match fromBooty Snack List


Smoothie

Ashy’s Classic

Thai Beef Salad

Ashy’s Chicken

Parmy


powder (85-90%

protein) + water

Mix n match from

Booty Snack List

6 Ashy’s 5 min Chicken

and Avo Salad


powder (85-90%

protein) + water

Mix n match from

Booty Snack List

7 Ashy’s Spicy

Mushroom Omelette


powder (85-90%

protein) + water

Mix n match from

Booty Snack List


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IT’S UP TO YOU: By the saturday of week 3, please have all meals for week 4 fil led in so you can shop for ingredie nts

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!



POST

TRAINING

PROTEIN

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CONGRATULATIONS!

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