5 DAY 'KICK START' MEAL PLAN

 

 

  • Eat your healthy fats like avo, nuts and coconut oil, include veggies and some protein with breakfast (so most cereal and toast-like products are a no-go)
  • No refined or added sugar, and defiantly no sugar substitutes like artificial sweeteners, even honey is out! - Remember it's only for 5 days girls 
  • Limit coffee to one per day, a small or medium is fine but no large latte or cappuccino orders! Try and opt for a low fat milk or almond milk/macadamia nut oil (Macca milk is my all time favourite)
  • No alcohol at all 
  • Limit gluten containing products
  • Healthy fats only (so avocado, olive/grapeseed oil, etc are included, but processed options like sunflower oil, canola oil, palm oil, and any oil that’s ‘partially hydrogenated’ are out).
  • Limit ALL processed food as nasty oils and ingredients are found in most processed food products!
  • No sugary liquids – water, sparkling water, herbal teas and the odd black tea or coffee only, Kombucha drinks are okay (limit 1 per day)
  • If you need a sweet hit after dinner, try sweet herbal teas like liquorice, rose hip, vanilla, or peppermint, or indulge in one square of Lindt 90% dark chocolate (yum!)
  • Vegetarians/vegans – feel free to swap out any animal protein suggested with an option you’re comfortable with, whether it’s nuts or toasted hemp seeds, tempeh/tofu, quinoa or legumes, or a rice/beans combo.
  • Focus on getting at least 7-8 hours sleep per night – you’ll expend more energy in the day time, crave less sweet foods and your metabolism will work more efficiently too!

 

DAY ONE

  • Breakfast: Scrambled eggs + spinach + mushrooms + light feta
    Add cooking spray in a pan, toss in a big handful of spinach and chopped mushrooms, scramble in 2 eggs and 1 egg white, and serve up with a quarter avocado.
  • ***FBBN express brekky option: make my 'FBBN Anytime Egg Cups' in advance on Sunday night and it should last you for breakfast (and maybe a dinner or two) all week!
  • Snack: Apple with handful of nuts (unsalted but roasted is fine)
  • Lunch: Chicken salad with pumpkin or sweet potato
  • Snack: Light Hummus and vegetable sticks
  • Dinner: Salmon steak with steamed greens and 1/2 cup cooked couscous seasoned with lemon, parsley, mint, garlic

 

 

DAY TWO

  • Breakfast: Smoothie with protein powder, use water or a nut milk of your choice + 1/2 cup of frozen berries (bonus points for throwing in some super spinach leaves or greens powder!)
  • Snack: 2 boiled eggs with sea salt + pepper, or 1 apple and 1 tablespoon natural peanut butter
  • Lunch: Sliced chicken breast + avocado on 3 rice cakes 
  • Snack: Pear or banana + handful of almonds
  • Dinner: Big veggie stir-fry + half a cup (about 100g) of brown rice

      DAY THREE

      • Breakfast: 40g quick oats cooked up with water, add some berries, Greek yoghurt + sprinkle of chia seeds
      • Snack: 2 brown rice cakes with avocado + tahini drizzle
      • Lunch: Tuna salad + avocado + grapeseed oil/dijon mustard dressing
      • Snack: Sliced apple with 1 tablespoon nut butter on top (SO YUM!)
      • Dinner: Try my FBBN Healthy Beef Burger  OR grill any meat or alternate protein of your choice and serve with steamed broccoli + asparagus + half a cup of quinoa, spoon a few scoops of salsa on your beef.

       

        DAY FOUR

        • Breakfast: Scramble 2 eggs and 1 egg white, cook in fry pan with cooking spray, throw in a handful of spinach and serve up with a quarter avocado.
        • Snack: Natural yoghurt + 1/2  banana + 1/2 serve protein + sprinkle of nuts
        • Lunch: Tin Salmon salad with lots of greens + balsamic dressing
        • Snack: Smoothie with protein powder, water or a nut milk of your choice + frozen berries (bonus points for throwing in some super greens powder!)
        • Dinner: FBBN Peanut Chicken Satay – you’ll LOVE this recipe!

         

          DAY FIVE

          • Breakfast: 1 slice of gluten free toast with 1 tablespoon natural peanut butter, sliced banana, 1 protein shake made with water.
          • Snack: Fresh avocado dip and vegetable sticks
          • Lunch: Egg salad - 2 boiled eggs with a huge rainbow salad - make a dressing using tahini, apple cider vinegar, water and dijon mustard (yum)
          • Snack: Sliced apple spread with nut butter
          • Dinner: White fish of your choice + salsa + broccoli + half a cup of rice OR some roasted pumpkin or sweet potato
          • Bonus Day Five Dessert: Try my Healthy Homemade Chocolate Bark

           

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