7 DAY WORKOUT & NUTRITION PLAN

Easy to follow andwill get you into a

great routine!

Ashy Bines

7 DAY WORKOUT & NUTRITION PLAN

Easy to follow andwill get you into a

great routine!

Hi and Welcome to your 7 Day Kickstarter Nutrition Program!

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. With this easy to follow guide you will find out how good your body can feel in just one week.

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 7 day 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!

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

Welcome

nutrition planSCEDULE

BREAKFAST LUNCH DINNERPOST

TRAINING PROTEIN

OPTIONAL SNACK

1Ashys

Spicy Mushroom Omelette

Ashys Teriyaki Lamb Cook up

Ashys Tex Mex Salad

Ice, 1 scoop protein powder

(85-90% protein), water

4 brazil nuts (15g) and punnet of strawberries **

2 Ashys Breakfast Smoothie

Ashys TurkeyMountain

Ashys Spicy Chicko Rolls

Ice, 1 scoop Protein powder

(85-90% protein), water

10 cashews and a small green apple

3 Ashys Egg White Omelette

Ashys Oriental Prawn Noodle Salad

Ashys Spicy Mushy

Chicken and Asian Greens

Ice, 1 scoop protein powder

(85-90% protein), water

an avocado and tamari in the hole

4 Ashys Chocolate Crepes

Ashys Not So Naughty

Chicken Caesar

Ashys Tuna Bean Salad

Ice, 1 scoop Protein powder

(85-90% protein), water

1 cup berries and 4 (15g) hazelnuts

5Ashys

Spicy Mushroom Omelette

Ashys Classic Thai Beef Salad Ashys Chicken Parmy

Ice, 1 scoop protein powder

(85-90% protein), water

15 Almonds and 1 medium carrot cut

up into sticks

6 Ashys Breakfast Smoothie

Ashys 5 min Chicken and Avo Salad

Ashys high protein Fish Curry

Ice, 1 scoop protein powder

(85-90% protein), water

1 punnet of strawberries and

4 brazil nuts

7 Ashys Smoked Salmon Scramble

Ashys Lunch Lamb Rissoles

Ashys Quick Chicken Soup

Ice, 1 scoop protein powder

(85-90% protein), water

Can tuna and 2 tbs cottage cheese

recipesBREAKFAST

CALORIES MACROS 277.6 FAT: 49.28% PROTEIN: 21.76% CARBS: 28.96%

5 mls (0.17 fl. oz) peanut oil1 pinch sea salt1 pinch black pepper2 shallots (approx 10g each)0.25 fresh red chillies (approx 45g each)20g (0.7 oz) snow pea sprouts25 g (0.88 oz) mushrooms, common5 mls (0.17 fl. oz) tamari - wheat free soy sauce1 slice multi-grain bread5g (0.175 oz) butter2 large eggs (approx 50g each)

....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.

ASHYS SPICY MUSHROOM OMELETTE

CALORIES MACROS 361.6 FAT: 10.95% PROTEIN: 48.23% CARBS: 40.82%

50g (1.7 oz) oats, rolled, raw250ml (8 3/4 fl. oz) water40g (1.4 oz.) chocolate whey protein isolate30g (1.05 oz.) frozen berries15g (0.5 ounces) cinnamon100g (3.5 oz.) ice

....Add oats to water first.

Add rest of ingredients.

Blend for 1 minute.

recipesBREAKFAST

ASHYS BREAKFAST SMOOTHIE

recipesBREAKFAST

ASHYS EGG WHITE OMELETTECALORIES MACROS 302.3 FAT: 55.67% PROTEIN: 31.76% CARBS: 12.57%

1 whole egg, raw (large) 3 egg whites, raw (3 large eggs)80g (2.75 oz) champagne leg ham30g (1.05 oz) mushroom 30g (1.05 oz) capsicum 50g (1.7 oz) avocado 20ml (0.68 fl. oz) lemon juiceHimilayan sea salt, to taste

....Crack egg whites into bowl with 1 whole egg, whisk. Cut ham, fry. Add sliced mushroom and capsicum.

Add egg mixture, cook until desired, season if required. Season with Lemon, Salt and top with sliced avo.

CALORIES MACROS 304.36 FAT: 17.74% PROTEIN: 68.46% CARBS: 13.80%

50g (1.7 oz) banana, ripe, medium, half4 egg whites, raw(4 large eggs)40g (1.4 oz.) choc whey protein isolateas needed water

....Blend ingredients until smooth.

Cook on one side until bubbles.

Flip pancake.

recipesBREAKFAST

ASHYS CHOCOLATE CREPES

recipesBREAKFAST

ASHYS SMOKED SALMON SCRAMBLECALORIES MACROS 327.2 FAT: 25.31% PROTEIN: 41.32% CARBS: 33.37%

1 pinch sea salt1 pinch black pepper32g (1.05 oz) sourdough bread (small slice)75g (2.63 oz) salmon slices 1 pump cooking oil spray0.25tsp. dried dill 1 egg, large (approx 50g each)5g (0.18 ounces) capers, in brine60ml (2.03fl. oz) soy milk, low fat2 egg whites, (large egg)

....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.

recipesLUNCH

ASHYS TERIYAKI LAMB COOKUPCALORIES MACROS 360 FAT: 39.00% PROTEIN: 47.33% CARBS: 13.67%

20g (0.70 oz) Teriyaki marinade100g (3.50 oz) bok choy0.5 small brown onion (approx 60g each)0.5 fresh red chilli (approx 45g each)1 pump cooking oil spray200g (7 oz) lamb rump, lean15g (0.53 oz) Thai sweet chilli sauce, light5ml (0.17 fl. oz) sesame oil2 stalks broccolini

....Prep your veggies: Roughlychop the bok choy and broccolini, thickly slice the

onionandthinly slice the chilli and garlic. Slice the lean lamb into strips.

Heat thewok to high and lightly spray with cooking oil spray. Quickly sear the

lamb until brown and take away from the wok.

Heat the sesame oil in the wok; stir fry the garlic, onion and chilli until its

aromatic and then add the lamb, veggies and sauce. Serve immediately.

ASHYS TURKEY MOUNTAINCALORIES MACROS 386.2 FAT: 39.62% PROTEIN: 38.84% CARBS: 21.54%

70g (2.45 oz) eggplant (aubergine)2 sprigs fresh flat-leaf parsley10ml (0.34 fl. oz) extra virgin olive oil1 pinch sea salt1 pinch black pepper0.5 medium lemons (approx 150g each)150g (5.25 oz) turkey breast fillets, skinless and boneless4 pitted black olives (approx 4g each)0.25 small red onion (approx 60g each)0.5 medium zucchini (courgette) (approx 196g each)60g (2.10 oz) chestnut mushrooms6 small cherry tomatoes (approx 10g each)

....Preheat oven to 180C.

Prep Your Vegies: Just like you would make zucchini or eggplant pasta, grab a peeler and make long strips down your zucchini and eggplantand put in a

bowl. Finely dice your red onion and cut your cherrie tomatoes in half.

In the bowl toss the vege pasta strips together with half your oil and the onion(along with salt and pepper). Once mixed, line a baking tray with baking

paper and place the contents of the bowl and the tomatoes on it.

Place the turkey steak on top of the vege pile with lemon slices. Drizzle the remaining oil on top and bake for 20-30mins or until the steak is cooked. Garnish with parsley and dig in.

recipesLUNCH

ASHYS ORIENTAL PRAWN NOODLE SALADCALORIES MACROS 253.8 FAT: 10.64% PROTEIN: 46.49% CARBS: 42.87%

2 sprigs fresh mint leaves1 sprig fresh coriander20g (0.70 oz) noodles, rice (vermicelli) (dry weight)0.5 fresh red chilli (approx 45g each)1 pump cooking oil spray10g (0.35 oz) fish sauce (nam pla)30g (1.05 oz) beansprouts, mung120g (4.20 oz) prawns, tiger, whole, raw60ml (2.03 fl. oz) milk, evaporated, light, coconut flavoured10ml (0.34 fl. oz) lime juice, bottled

....Peel the prawns and place in a bowl.

Make the dressing: chop the coriander and place into a screw top jar with the evaporated milk, fish sauce and lime juice; shake well. Add two thirds of the

dressing and marinate for 10 minutes. Drain.

Place the noodles in a bowl and cover in boiling water for 10 mins, drain and

rinse. Transfer the noodles to a large bowl. Chop the mint leaves and add the

remaining dressing, bean sprouts, and chilli; mix it up.

Lightly coat a non-stick frying pan with cooking oil spray and heat over high

heat. Cook the prawns for approximately 3 minutes or until changed in color and

cooked through. Serve the noodle salad topped with the freshly cooked prawns.

recipesLUNCH

ASHYS NOT SO NAUGHTY CHICKEN CAESARCALORIES MACROS 339.8 FAT: 31.25% PROTEIN: 46.67% CARBS: 22.07%

15g (0.53 oz) croutons120g (4.20 oz) chicken breast fillet1 sprig fresh chives100g (3.5 oz) crisp lettuce1 large egg (approx 50g each)10g (0.35 oz) caeser style low fat dressing5g (0.18 oz) snow pea sprouts 50g (1.75 oz) yoghurt, greek, low fat, Jalna

....In a large salad bowl (always go bigger than you think), break apart your lettuce and add the chives, snow pea sprouts and croutons. Hard boil your eggs (make sure there is no run in your yolks) and slice length ways.

Fry the chicken until cooked through (for thick fillets, cut them length ways

in half like you would for a schnitzel, so its quicker to cook). In a cup add the yoghurt and Caeser dressing together (feel free to add some lemon juice too).

Mix your ingredients together and add the dressing.

recipesLUNCH

ASHYS CLASSIC THAI BEEF SALADCALORIES MACROS 282.2 FAT: 38.91% PROTEIN: 46.35% CARBS: 14.74%

3 sprigs fresh mint leaves1 cup mixed salad leaves3 sprigs fresh coriander0.25 small red onion, (approx 60g each)150g (5.25 oz) beef, steak, rump, lean1 pinch black pepper20g (0.70 oz) fish sauce (nam pla)0.5 fresh red chilli (approx 45g each)1 pinch sea salt2 inches cucumber (approx 15g per inch)0.25 Large red capsicums (peppers) (approx 160g each)3 small cherry tomatoes (approx 10g each)

....Season the rump with salt and pepper and cook to your liking; slice thinly.

Chop the red chilli, slice the capsicum, onion and cucumber and halve the tomatoes; combine with the coriander, mint and salad leaves.

Top the salad with the sliced rump and drizzle with fish sauce.

recipesLUNCH

recipesLUNCH

ASHYS LUNCH LAMB RISSOLESCALORIES MACROS 372 FAT: 52.26% PROTEIN: 22.15% CARBS: 25.59%

4 medium cherry tomatoes (approx 17g each)1 sprig fresh chives0.25 small carrot (approx 100g each)0.5 sweet potato (approx 150g each)0.25 medium zucchini (courgette) (approx 196g each)0.5 weetbix cereal, Original0.75 cups mixed salad leaves80g (2.80 oz) lamb mince1 sprig fresh rosemary leaves0.5 egg, large (approx 50g each)10ml (0.34 fl. oz) lemon juice - freshly squeezed

....Prep your veggies: Grate zucchini and carrot and finely chop chives and rosemary.

Make your patties: Mix up the mince, weetbix, chives, carrot, zucchini and egg into balls and squish slightly.

Heat the oven to 150C and line a tray with baking paper. Bake your patties until brown (about 40mins).

Slice your sweet potato super thin and season with the rosemary. With 20mins to go, add them to your baking tray. The thinner they are, the crispier they will get. Keep an eye on them.

Combine your salad ingredients (mixed greens, cherry tomatoes, lemon and salt) and serve together.

recipesDINNER

ASHYS TEX MEX SALADCALORIES MACROS 330.3 FAT: 43.32% PROTEIN: 27.61% CARBS: 29.06%

1 tsp mild chilli powder0.5 sprigs fresh coriander2 taco shells (approx 11g each)1 Pinch black pepper0.25 small ripe avocado (approx 180g each)1 small tomato (approx 100g each)15g (0.53 oz) cheese, cheddar, reduced fat, grated80g (2.80 oz) beef mince, extra-lean (maximum 5% fat)5ml (0.17 fl. oz) lime juice, bottled0.5 small crisp lettuce (approx 100g each)10g (0.35 oz) jalepenos

....Heat your oven to 140C, and place your taco shells on a baking tray to heat them up. On high heat add mince, choppedcoriander and chillipowder to a

frying panand mix till the mince is brown.

Prep your Mex Salad:chop the tomato, lettuce and avo into a bowl and

combine with lime juice, more chilli powder, pepper and jalepenos. Break the

taco shells into little pieces and mix all the ingredients together. Top with the

cheese for an awesome mexican salad. It wont look brilliant, but you will love

the taste.

recipesDINNER

ASHYS SPICY CHICKO ROLLCALORIES MACROS 296.6 FAT: 27.31% PROTEIN: 45.18% CARBS: 27.51%

0.25tsp dried oregano0.25tsp garlic minced 1 bread roll, multi grain (approx 85g)0.25tsp dried basil1 pinch chilli flakes1 pump cooking oil spray100g (3.50 oz) asparagus spears30ml (1.01 fl. oz) lemon juice125g (4.38 oz) chicken breast fillets, skinless and boneless5g (0.18 oz) butter

....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!

recipesDINNER

CALORIES MACROS 345.4 FAT: 34.92% PROTEIN: 49.33% CARBS: 15.75%

150g (5.29 oz) chicken breast fillets, skinless and boneless0.25tsp five spice powder30ml (1.01 fl. oz) tamari, wheat free soy sauce0.5tsp cornflour1 pump cooking oil spray5ml (0.18 fl. oz) coconut oil150g (5.25 oz) bok choy1tsp honey, clear and runny0.5tsp bottled ginger, crushed5ml (0.17 fl. oz) sesame oil1 extra large flat mushroom (approx 75g each)

....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 i.e. 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!

ASHYS SPICY MUSHY CHICKEN & ASIAN GREENS

recipesDINNER

ASHYS TUNA BEAN SALADCALORIES MACROS 279.2 FAT: 10.32% PROTEIN: 51.00% CARBS: 38.68%

1 pinch black pepper100g (3.50 oz) tuna, in springwater (drained weight)30g (1.05 oz) cottage cheese200g (7 oz) tinned mixed four bean salad, no added salt (drained weight) 20g (0.70 oz) sour cream, extra light1 shallots (approx 10g each) 10ml (0.34 fl. oz) lemon juice, freshly squeezed

....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!

recipesDINNER

ASHYS CHICKEN PARMYCALORIES MACROS 283.9 FAT: 25.04% PROTEIN: 56.78% CARBS: 18.18%

1 cup mix of any green salad leaves you like (eg. baby spinach, sorrel, kale, rocket etc)1 full lemon (squeezed)130g (4.55 oz) chicken breast fillets, skinless and boneless0.25 small brown onion, (approx 60g each)10g (0.35 oz) fresh parmesan cheese80g (2.80 oz) Leggos simmer sauce, Italian chicken parmigiana1 inch cucumber (approx 15g per inch)15g (0.53 oz) ham, lean2 small cherry tomatoes (approx 10g each)

....Get your oven hot, about 200-220C.

Grill your chicken till its cooked through.

Construct your parmy: chicken ham, sauce, grated parmesan, and then bake in the oven till the cheese is how you like it.

Add the salad leaves, cucumber, tomatoes and lemon together in a bowl and toss.

recipesDINNER

ASHYS HIGH PROTEIN FISH CURRYCALORIES MACROS 319.8 FAT: 38.84% PROTEIN: 48.03% CARBS: 13.13%

5g (0.18 oz) tamarind paste1 tsp coriander seeds, whole1 tsp garlic, minced200g (7 oz) whiting fillets5ml (0.17 fl. oz) extra virgin olive oil2 pinch chilli flakes1 pinch black pepper0.1 tsp whole cumin seeds1g (0.04 oz) chilli, green10g (0.35 oz) coconut, desiccated1 pinch sea salt0.25tsp ground turmeric1 tsp bottled ginger, crushed0.25 small brown onion (approx 60g each)

....Make your curry paste: Usingwater, grated coconut, chilli flakes, coriander

seeds, ginger, garlic, pepper, cumin seeds and turmeric powdermake a

smooth paste.Combine the paste with the olive oil in a saucepan or high edge

frying panand heat for a few minutes over medium heat.Stir frequentlyand

then add the onionsfor another minute or so.

Add enough waterso your saucepan is about 3cm deep and bring to the boil.

Add the fish and simmer until cooked. Once your fish is almost perfect, add

the green chillies, tamarind paste and extra salt to taste.

Cook gently for a few more minutes until done.

recipesDINNER

CALORIES MACROS 274.2 FAT: 11.16% PROTEIN: 69.88% CARBS: 18.96%

3 sprigs fresh coriander1.5tsp lemon grass, sliced in water7ml (0.24 fl. oz) tamari, wheat free soy sauce0.75 spring onion (approx 15g each)1g (0.04 oz) fish sauce (nam pla)0.25 fresh red chillies (approx 45g each)20g (0.70 oz) snow pea sprouts200g (7 oz) chicken breast fillets, skinless15ml (0.51 fl. oz) lime juice, bottled500ml (16.90 fl. oz) chicken stock liquid65g (2.28 oz) bok choy1.5tsp bottled ginger, crushed1 kaffir lime leaf

....Make your soup stock: Add the ginger, lemongrass, kaffir lime leaves and

garlic to your chicken stock in a saucepan. Bring to the boil and then simmer.

Finely slice the chicken breast and add to your stock.

Return to the soup to the boil and ensure your chicken is cooked through.

Dont cook too much, just make sure it isnt pink (chicken breast goes dry if

over cooked).

Remove from heat and stir in snow pea shoots.

Serve straight away.

ASHYS QUICK CHICKEN SOUP

CONGRATULATIONS!

If you like this 7 Day Kickstarter then you will LOVE my other comprehensive programs!

Dont stop now, you have already taken the HUGE first step of getting active and cutting out refined, processed foods from your diet. Take a

look at my website for all the other programs I currently offer, both in person and online!

www.ashybines.co