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30 DAY CHALLENGE MEAL PLAN GUIDE ) S E I R O FEMALE WEIGHT LOSS (1600 CALORIES) L A 0 C 0 6 2 N ( I A E G L C S U N M A E L E G N E L L A H Y C A 0 D 3 30 DAY DIET TIPS AND GUIDELINES Eat all meals each day Make sure you weigh all of your food. Spread your meals out, a 3hr - 4hr gap All meats, rice and sweet potato are between each meal weighed cooked Drink plenty of water – 3L Minimum. Cook meats with a small amount of You can add on seasoning to your meat Olive oil or Spray Olive Oil. (no carb). Don’t skip meals. To optimise fat loss, try to do cardio You can add in black coffee – no sugar ) fasted (first thing upon waking). 30mins (Equal and Splenda allowed) S E I is required, reason being this will be the You can add in frank hot sauce, sugar R O perfect time to optimise a fat burning free cordial (cottees), taco seasoning, L effect and give the metabolism a kick A start for the day. If you can’t commit to salsa (old El Paso), 1tbs American 0 C mustard (Heinz brand), Pepsi Max or 0 fasted cardio find some time during the 6 Coke Zero (2 per day) 1 day to complete your cardio session. S ( Fat Burner recommended (if desired) S Be prepared! Meaning have your food OxyShred O and supplementation ready for the day, T L this will ensure that you will be on track Pre workout recommended (if desired) H G I to achieve your goals daily. You also have RP Max E the option to pre-order custom meals E W from Nutrition Station they can organise L A your meals to match your meal plan. M E F When heading out to social events the E best way to stay on track is pick a meal G N that would best fit your meal plan. Look E L at the menu online prior so you are L A organized. H Y C A 0 D 3 Please note G3 Fitness is providing this information based on personal experience, research and studies through our experience within the industry. All recommendations made about weight training, cardio, nutrition, supplements or lifestyle information provided should be discussed between yourself and health care provider. The information you receive in emails, programs, services and products do not take place of professional medical advice. All members and challenge participants should consult their health care provider before undergoing any diet and exercise program. Members and challenge participants who have any type of medical condition or injury need to make G3 Fitness Owners aware of this in writing before beginning any program within a studio. FEMALE WEIGHT LOSS (1600 CALORIES) WHAT TO EAT ALTERNATIVE OPTIONS/NOTES MEAL 1 Option 1 Option 2 2x Whole Eggs Breakfast Shake 2x Helgas Multigrain or Rye 1x WPI Scoop toast 1x Weet-bix biscuit 50g Salad 100g Fresh or frozen mixed berries (Spinach,Tomato, Onion & 250ml Almond breeze almond milk Capsicum) 5g Honey 1x Green Tea with Lemon MEAL 2 Option 1 Option 2 Banana Smoothie 1 Can of tuna 1 WPI Shake 3x Cruskits ½ Banana 60g Avocado 30g Almonds Butter 60g Tomato 10g Honey 60g Cucumber Salt & pepper MEAL 3 Option 1 Option 2 Lean Meat Options are: ) 120g Lean Meat Chicken Salad Chicken Breast S 80g Basmati Rice 120g Chicken breast Turkey Breast E White Fish or Tuna I 1/2 Avocado or 10g Whole 100g Any type lettuce R egg mayo (praise) 100g Cucumber Lean Beef/Chicken Mince O Rice weighed cooked L 100g Salad/Green Veg 100g Tomato A 100g Sweet corn 0 C 60g Avocado 0 40ml Fat free italian dressing (praise) 6 1 S ( MEAL 4 Option 1 Option 2 S Cob 1x Back to basic O Sweet Chilli or Sea Salt Pop’d Veggie crackers T L Chips H G 45g I E MEAL 5 Option 1 Option 2 Lean Meat Options are: E W 120g Lean Meat Cauliflower Stir fry Chicken Breast L 80g Sweet Potato Cooked in separate pans - mix Turkey Breast A 100g Salad/Green Veg together at the end White Fish or Tuna M Pan 1 - 140g Chicken thigh RAW Lean Beef/Chicken Mince E F Rice weighed cooked Sprinkle all purpose seasoning E Pan 2 - 150g Grated cauliflower or pre G made N E 150g Frozen stir fry vegetables L 50g Brown onion L A 2 Tbsp of soy sauce H Sprinkle of chilli flakes (optional) Y C A MEAL 6 1 YoPro Frozen Dessert Yo Pro Yoghurt any flavour 0 D Sold at Coles 3 *Greens/salad options (100g-150g) - Broccoli, Asparagus, Cauliflower, Spinach, Cucumber, Lettuce, Tomato, Onion, Capsicum.
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