THE SIMPLE FAT LOSS GUIDE Get your fat loss started off right CONGRATS ON TAKING YOUR FIRST STEP
WHAT THIS GUIDE INCLUDES
Simplicity is bliss
Prerequisites: NONE
This guide was designed with the busy person in mind! The
one who needs to be the best parent they can be without
eating completely different than the rest of the family.
The professional who needs to be sharp, energetic, and clear
thinking but does not have time for elaborate meal prepping.
The person who is frustrated with all the marketing and
nutritional nonsense out their and does not know what to even
believe anymore.
This guide will give you simple, actionable steps to get your
fat loss journey started and live the life of energy, health and
abundance that you deserve!
ACTION PLAN
PRIMARY GOAL:GET YOUR FAT LOSS JOURNEY STARTED
Fat loss is not about boring and bland meal plans. It is
about how much you are eating on a consistent basis.
Therefore our primary goal for this first phase is to
calculate how many calories you need to consume daily.
We also know the importance of how your daily protein,
micronutrients, and balancing your inflammation are as
well.
The meal planner below is to provide you a basic
structure and an ideal template to follow. Use the
suggested meals from it to create great tasting food every
day. You don’t need to eat every meal suggested on this
plan, it’s simply a template for you to use to guide your
daily decisions and choices.
Make sure you create great tasting, varied and nutritious
meals. Don’t just eat a plain chicken breast with some
boring vegetable, spice it up and get creative with it all.
You know you have got this right when you look forward
to your meals and enjoy eating.
WELCOME
ACTION PLAN
We do not want to overwhelm you with too many
responsibilities at this point in your journey. If you are
currently following an exercise program, then keep at it. If not
here are some guidelines to help you get moving:
• Commit to elevating your heart rate for 15 minutes per day.
A brisk walk or jog is great. Commit to 15 minute 3 times
per week. If you feel like doing more than go for it! Put an
X on your calendar each day you accomplish your 15
minutes.
• Use them muscles! Modified push ups, air squats, bridges,
door rows! Start of with 2 sets of 10 repetitions of each
exercise 3 times per week
EXERCISE
Lifestyle factors are hugely important at any stage of fat loss.
However I truly believe they become even more important
when seeking the lowest levels of body fat possible.
Achieving your lowest level of body fat isn’t just about nailing
your nutrition and training daily. It’s also about being very
consistent to a balanced and healthy lifestyle.
This means you will have to make some short-term sacrifices if
you truly want to achieve your goals. This is the reason why not
everyone is as lean as they’d like to be.
NOTE: IF YOU ARE LOOKING FOR A MORE ADVANCED TRAINING
REGIMINE ASK ABOUT OUR AMAZING WORKOUT APP
LIFESTYLE
Modified Push Up Air Squat
Bridges Door Rows
ACTION PLAN
The key factor to ensuring you achieve fat loss on this program
is creating a daily calorie deficit i.e. you start eating less than
your body needs.
Ideally this deficit should be as small as possible, to ensure
your performance and health remains high over the course of
this program. It will also reduce cravings and hunger levels.
By taking some time now to use the information and calculation
below to determine your ideal starting point, you’re creating
an effective yet sustainable process over the coming months to
your goals. This is just a starting point for your calories and
may need to be adjusted as you move forward.
Do not skip this step!!
It is the critical component to personalizing this program for
your exact needs and goals. Please read all of the information
below website to determine the ideal starting point for you.
CALCULATE YOUR CALORIE & PROTEIN INTAKEThe first lifestyle priority is balancing your movement and
exercises with a lower calorie diet with optimal recovery and
rest. This means getting at least 8 hours of quality sleep per
night and finding some down time each day to rest and de-
stress.
Staying up late, skipping workouts and overindulging will not
result in you achieving your goals. If you have a lot of projects
or stress in your life currently, then take the time for your self
care.
CALORIE CALCULATIONS
MEN: BODYWEIGHT X 11
WOMEN: BODYWEIGHT 10
ACTION PLAN
KCAL PER DAY
PROTEIN CARBOHYDRATES FATS
40% 30% 30%
MY CALCULATED CALORIES & PROTEIN BREAKDOWN
The protein and total calories on a weekly average are key. Your carbohydrate and fat needs can change daily. Listen to your body. If you hit your protein daily
and do not go over your calories then your fat and carb macros balance out
CALORIE CALCULATIONS
MEN: BODYWEIGHT X 11
WOMEN: BODYWEIGHT 10
ACTION PLAN
Life will throw weekends and celebrations at you. This is not a
problem. This is when the inclusion of a planned and
structured ‘re-feed’ (classically known as a cheat meal) can be
of benefit.
A re-feed meal or day should be put in place when following
this program. It will provide the body a break from reduced
calorie intake and reduce any fat loss plateaus. It can also
provide you with a short mental break and offer increased
variety to the diet.
How To Structure Your Re-feed Day
The easiest way is to borrow one meal from the day before and
one meal from the day after into a larger meal when you would
like to refeed. Only “borrow” the non protein calories. I
suggest doing this every Wednesday and Saturday however any
days you like are fine. Refeeds are NOT mandatory, they are
just a way to provide some variety and relief.
PLANNING FOR WEEKENDS AND CELEBRATIONS Using this template you ideally want to see a loss of around
1.0-1.5 lbs in weight each week on the scales. You may also see
changes to your other measurements.
At this stage of your fat loss goals it’s also important to keep
track of your progress pictures, as scale weight can be
misleading. Be sure to take some good quality full body pictures
every week.
It’s important to track your food intake for 3-5 days prior to
changing anything. That’s so you can compare your existing
calorie and macronutrient intake to your suggested one here. If
you are only a few hundred calories away from your
recommended intake, then feel free to transition onto this
when are ready to start.
If you find you are already under eating well below (600+ kcals)
the calorie recommendations from this calculation yet are
seeing no weekly progress, then you should take a hard look at
where “hidden calories” can be. This typically happens when
people are dining out a lot or eating high variance foods
prepared by people other than themselves.
• Biweekly progress pictures & journal
• Read food labels
FAT LOSS FOREVER!!!
IDENTITY STATEMENT
I AM A HEALTHY PERSON
I AM AN ENERGETIC PARENT
I AM A GROWTH DRIVEN PERSON
EVIDENCE ACTIONS
I KNOW MY BOUNDARIES
I KNOW WHAT I AM PUTTING IN
MY BODY
SIMPLE FAT LOSS RECIPE
PACK
Achieve your leanest body with this
selection of healthy and tasty recipes.
TABLE OF CONTENTS
Gluten Free
Dairy Free
Low Carb (under 20g serving)
Meal Prep/Freezer Friendly
High Protein (over 20g per serving)
Vegetarian
Quick (under 30 mins)
Contains Nuts
GF
DF
LC
MP
HP
V
Q
N
1 BACON & BROCCOLI PANCAKES
2
3
4
5
6
RECIPE KEY
Look for these helpful icons
throughout the pack.
7
8
9
10
11
12
ASIAN-STYLE SCRAMBLED EGGS
STUFFED BREAKFAST PEPPERS
CHICKEN SALAD WITH AVOCADO DRESING
LOW CARB AVOCADO CARBONARA
SPICY FRIED RICE WITH PRAWNS
ONE POT TURKEY CHILI WITH RICE
ZUCCHINI PIZZA BITES
CAROTENE BOOST SMOOTHIE
TUNA & BROCCOLI SALADWITH HONEY VINAIGRETTE
BALSAMIC GLAZED BEETROOT& GOATS CHEESE SALAD
TAHINI STUFFED DATESIN DARK CHOCOLATE
MEAL PLAN
BREAKFAST
(Ideally 30-60
min after
waking)
LUNCH
(Ideally 3-4
hours after
breakfast)
SNACK
(Ideally
between lunch
and dinner)
WORKOUT
NUTRITION
(If applicable)
DINNER
(Ideally 3-4
hours after
snack or 60-120
minutes post
workout)
MEAL
Bacon & Broccoli
Pancakes
Asian-Style
Scrambled EggsStuffer Breakfast
PeppersLeftover Stuffer
Breakfast
Peppers
Asian-Style
Scrambled Eggs
Carotene Boost
Smoothie
Bacon & Broccoli
Pancakes
Chicken Salad
with Avocado
Dressing
Leftover Chicken
Salad with
Avocado Dressing
Tuna & Broccoli
Salad with
Honey
Vinaigrette
Leftover Tuna &
Broccoli Salad
with Honey
Vinaigrette
Balsamic Glazed
Beetroot & Goats
Cheese Salad
Leftover
Balsamic Glazed
Beetroot & Goats
Cheese Salad
Zucchini Pizza
Bites
E.g. Carotene
Boost Smoothie,
Tahini Stuffed
Dates, Zucchini
Pizza Bites
E.g. Carotene
Boost Smoothie,
Tahini Stuffed
Dates, Zucchini
Pizza Bites
E.g. Carotene
Boost Smoothie,
Tahini Stuffed
Dates, Zucchini
Pizza Bites
E.g. Carotene
Boost Smoothie,
Tahini Stuffed
Dates, Zucchini
Pizza Bites
E.g. Carotene
Boost Smoothie,
Tahini Stuffed
Dates, Zucchini
Pizza Bites
E.g. Carotene
Boost Smoothie,
Tahini Stuffed
Dates, Zucchini
Pizza Bites
E.g. Carotene
Boost Smoothie,
Tahini Stuffed
Dates, Zucchini
Pizza Bites
During: Workout
drink with 500ml
of water
Post: Banana
with serving of
protein powder
During: Workout
drink with 500ml
of water
Post: Banana
with serving of
protein powder
During: Workout
drink with 500ml
of water
Post: Banana
with serving of
protein powder
During: Workout
drink with 500ml
of water
Post: Banana
with serving of
protein powder
During: Workout
drink with 500ml
of water
Post: Banana
with serving of
protein powder
During: Workout
drink with 500ml
of water
Post: Banana
with serving of
protein powder
During: Workout
drink with 500ml
of water
Post: Banana
with serving of
protein powder
Low Carb
Avocado
Carbonara
+ remaining
across as you see
fit
Leftover Low
Carb Avocado
Carbonara
+ remaining
across as you see
fit
Spicy Fried Rice
with Prawns
+ remaining
across as you see
fit
Leftover Spicy
Fried Rice with
Prawns
+ remaining
across as you see
fit
One Pot Turkey
Chili with Rice
+ remaining
across as you see
fit
Meal Out – Enjoy!
Leftover One Pot
Turkey Chili with
Rice
+ remaining
across as you see
fit
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Fish & Seafood
7 oz. (200g) prawns
Meats
8x streaky bacon
4 oz. (120g) chicken breast
5 oz. (140g) bacon
10 oz. (300g) ground turkey
Dairy
parmesan
goats cheese
grated cheese
light mozzarella
natural yogurt
Non-Dairy
9x egg
plant-based milk
MEAT, DAIRY & NON-DAIRY
WEEKLY SHOPPING LIST
Fresh
2x broccoli
baby bok choy
ginger
spring onion
chili pepper
3x bell pepper
edamame beans
1x cucumber
iceberg lettuce
2x lemon
radishes
rocket
5x zucchini
1x garlic
3x avocado
1x onion
2x carrots
1 x orange
1x peach
Fresh Herbs
coriander
mint
FRUIT & VEGETABLES
Grains
buckwheat flour
basmati rice
Nuts & Seeds
walnuts
9x medjool dates
desiccated coconut
goji berries
mixed seeds
Spices
Mexican seasoning
cumin
chili flakes
cinnamon
oregano
paprika
hot paprika
Italian seasoning
Other
baking powder
bread
dark chocolate
GRAINS, SEEDS & SPICES
Oils
coconut oil
olive oil
Cans & Condiments
soy sauce
Mexican veg mix
salsa
1x tuna
beets in vinegar
balsamic glaze
chopped tomatoes
red kidney beans
sweet corn
tomato puree
Tahini
tabasco
Sweeteners
honey
apple syrup
Other
vegetable stock
CANS, CONDIMENTS & MISC
BACON & BROCCOLI PANCAKES
Serves: 4
Prep: 5 mins
Cook: 15 mins
Nutrition per
serving:
231 kcal
10g Fats
25g Carbs
11g Protein
Q
• 1 egg
• 1 cup (250ml) plant milk
• 1 cup (125g) buckwheat
flour
• 1 tsp. baking powder
• pinch of salt
• 1 cup (200g) broccoli,
head thinly chopped
• 8 slices streaky bacon
• 2 tbsp. apple syrup
(optional)
Beat the egg through the milk and add the buckwheat
flour, baking powder, and salt. Mix until the batter is
smooth. Add the broccoli and stir it through the batter.
Heat a dry non-stick frying pan. Cut a slice of bacon in half
and place on the frying pan. Bake for 1 min on medium
heat. Turn the bacon and spoon the batter over it forming
a round pancake shape.
Fry the pancakes around 4 min until golden brown and
done. Turn halfway.
Repeat with the rest of the bacon and batter. Serve the
pancakes with apple syrup.
GF DF
ASIAN-STYLE SCRAMBLED EGGS
Serves: 1
Prep: 5 mins
Cook: 5 mins
Nutrition per
serving:
249 kcal
15g Fats
5g Carbs
18g Protein
GF
LC V
Q
• 2 eggs
• 2 egg whites
• 1 tsp. coconut oil
• 1 ½ cup (150g) baby bok
choy, chopped
• 1 tsp. fresh ginger, grated
• 2 spring onions, thinly
sliced
• 1 red chili, deseeded and
chopped
• soy sauce, to serve
(optional)
• whole wheat toast, to
serve (optional)
Whisk the eggs and egg whites together in a bowl, season
with salt and pepper.
Heat the coconut oil in a frying pan over medium heat. Add
the bok choy with 1 tbsp water, cook until tender, then
take off the heat and set aside.
In the same pan cook the spring onions, ginger, and chili,
for 1 minute.
Add the egg mixture and continue to cook, string, pulling
and folding the eggs until they are cooked to your liking.
Remove from the heat and serve on a plate with the bok
choy, whole wheat toast and a drizzle of soy sauce
(optional).
DF
STUFFED BREAKFAST PEPPERS
Makes: 4
Prep: 10 mins
Cook: 20 mins
Nutrition per
serving:
100 kcal
5g Fats
6g Carbs
7g Protein
• 2 bell peppers
• 4 tbsp. Mexican veg mix,
canned
• 4 eggs
• 1 tsp. Mexican spices
• salsa, to taste (optional)
Preheat the oven to 360F (180C). Halve the peppers,
remove the stem and seeds. Place the peppers on a baking
tray covered with parchment paper.
Fill each pepper with 1 tbsp. of the Mexican vegetables
and break an egg over each one. Bake for about 20 minutes
in the bottom of the oven until the egg white has
solidified. Sprinkle with the Mexican spices and season
with salt and pepper.
Drizzle with salsa before serving (optional).
GF
V
DF
LC
CHICKEN SALAD WITH AVOCADO DRESSING
Serves: 1
Prep: 5 mins
Cook: 5 mins
Nutrition per
serving:
433 kcal
28g Fats
6g Carbs
35g Protein
• ¼ cup (50g) edamame
beans
• 4.2 oz. (120g) cooked
chicken breast,
chopped
• 1/4 cucumber, peeled,
deseeded and chopped
• 1/2 avocado
• Tabasco sauce, to
taste
• juice of 1/2 lemon
• 2 tsp. extra-virgin
olive oil
• 2 handfuls iceberg
lettuce, chopped
• 1 tsp. mixed seed
Put the chicken, beans and cucumber in a bowl.
Blitz the avocado, Tabasco, lemon juice and oil in a food
processor or with a hand blender. Season, pour into the
bowl and mix well to coat.
Layer a bowl with the iceberg lettuce and spoon the
chicken mixture over it, sprinkle with the seeds.
Serve imminently or chill until lunch, then serve with a
lemon wedge.
GF DF
LC
Q
HP
TUNA & BROCCOLI SALAD WITH HONEY VINAIGRETTE
Serves: 2
Prep: 10 mins
Cook: 0 mins
Nutrition per
serving:
328 kcal
14g Fats
26g Carbs
21g Protein
For the salad:
• 2 big handfuls salad leaves
• 3 radishes, sliced
• ½ cup (120g) tuna in
water, drained
• 2 slices bread
• 100g broccoli
• 2 tsp. Parmesan, grated
For the dressing:
• 2 tbsp. olive oil
• 3 tbsp. of lemon juice
• 1 tsp. of honey
• salt and pepper
Divide the salad leaves between two plates. Add the sliced
radish and pieces of tuna.
Toast the bread and cut into cubes, then add to the salad.
Place the broccoli in a pot of boiling water and cook for
approx. 5 minutes, then strain and add to the salad.
In a bowl, mix all the dressing ingredients and drizzle over
the salad. Sprinkle with parmesan cheese and serve.
QHP
BALSAMIC GLAZED BEETROOT & GOATS CHEESE SALAD
Serves: 4
Prep: 10 mins
Cook: 0 mins
Nutrition per
serving:
168 kcal
12g Fats
7g Carbs
7g Protein
GF LC
V Q
• 5 oz. (150g) of rocket
• 7 oz. (200g) beets in mild
vinegar
• 1/5 cup (50ml) balsamic
glaze
• 1.5 oz. (40g) walnuts
• 3.5 oz. (100g) goats cheese
Put the rocket in a bowl. Cut the beetroot into quarters
and mix through the rocket. Drizzle with the balsamic
dressing and sprinkle with walnuts. Mix well and serve.
N
LOW CARB AVOCADO CARBONARA
Serves: 4
Prep: 10 mins
Cook: 10 mins
Nutrition per
serving:
278 kcal
22g Fats
4g Carbs
16g Protein
• 2 medium zucchinis
• juice of half a lemon
• 5/8 cup (140g) bacon, cut
into strips
• 2 garlic cloves, sliced
• 2 medium avocados
• 5/8 cup (60g) Parmesan
cheese, grated
• ¾-1 cup (175-250ml)
water, hot
Spiralize the zucchini and place them in a bowl, drizzle
with lemon juice.
Heat a dry non-stick frying pan and fry the bacon strips for
8 min, on medium heat until golden brown and crispy. Add
in the garlic and fry for another 1 min then set aside.
Cut the avocados in half, remove the stone and scoop out
the flesh with a spoon. Place the avocado with half
Parmesan cheese in a blender, add water and season with
salt and pepper. Purée until smooth.
Mix the avocado puree and bacon through the zoodles
(zucchini noodles), divide onto four plates and sprinkle
with the rest of the Parmesan to serve.
GF
V
LC
SPICY FRIED RICE WITH PRAWNS
Serves: 3
Prep: 10 mins
Cook: 15 mins
Nutrition per
serving:
372 kcal
11g Fats
52g Carbs
18g Protein
GF
Q
• 7 oz. (200g) basmati
rice
• 2 tbsp. coconut oil
• 1 tbsp. crushed garlic
• 2 tbsp. grated ginger
• 7 oz. (200g) prawns
• 1 tsp. cumin
• 1 tsp. chili flakes
• pinch cinnamon
• handful coriander
• handful mint
Cook the rice following the instructions on the packaging,
taking care not to overcook it. Strain and put on a large
plate or tray, to cool (you can prepare earlier).
In the meantime, heat the coconut oil in a large pan,
gently fry the ginger and garlic. Add the prawns and season
with cumin, cinnamon, chili flakes, and freshly ground
pepper. Briefly fry, for about 2 minutes, string every now
and then. Season with salt, to taste.
Remove the prawns from the pan, but add in the rice and
fry for 3 to 4 minutes until it heats up and starts to brown.
Add the prawns and mix well.
Divide onto the plates and garnish with mint and coriander,
to serve.
DF
Heat the oil in a large pan, add the onion and garlic,
cooking for 3-4 minutes. Next, add the meat and fry for
about 5-6 minutes until cooked throughout.
Add spices, mix, then add the dry rice and mix again. Next
add the chopped peppers, beans, corn, canned tomatoes
and broth. Mix and bring to the boil. Simmer covered on
low heat for about 17-20 minutes.
Add grated cheese, cover and heat for another 2 minutes
until the cheese melts, then serve.
Dairy free option: cheese in this recipe is optional, so if
you prefer a dairy free meal, just skip the cheese or
replace with a vegan version.
Serves: 4
Prep: 10 mins
Cook: 25 mins
Nutrition per
serving:
295 kcal
9g Fats
21g Carbs
31g Protein
GF
• 10 oz. (300g) minced turkey
fillet
• 1/2 cup (115g) rice
• 1 medium onion, finely
chopped
• 2 cloves garlic, minced
• 1 tbsp. oil
• 1/2 can chopped tomatoes
• 1 red bell pepper, chopped
• 1 cup (250ml) vegetable
broth
• 1/3 cup (60g) red kidney
beans, drained
• 1/3 cup (85g) sweet corn,
drained
• 1/3 cup (30g) grated cheese
(optional)
Spices:
• 1 tsp dried oregano
• 1 tsp cumin,
• 1 tsp sweet pepper,
• 1/2 tsp hot pepper,
• 1/2 tsp salt,
• 1/3 tsp ground pepper
HP
ONE POT TURKEY CHILI WITH RICE
MP
ZUCCHINI PIZZA BITES
Serves: 8
Prep: 10 mins
Cook: 10 mins
Nutrition per
serving:
54 kcal
3g Fats
3g Carbs
4g Protein
• 1 tbsp. olive oil
• 3 medium zucchini
• 1/3 cup (75g) tomato
puree
• 4 oz. (115g) light
mozzarella, grated
• Italian herb seasoning
Preheat the oven to 360F (180C).
Slice the zucchini into ¼-inch thick rounds. Heat the olive oil
in a large frying pan and cook the zucchini in batches for about
2 mins each side. Season with salt & pepper.
Place the cooked zucchini on a large baking sheet and top with
the tomato purée and grated mozzarella.
Cook this in the oven for about 2-3 minutes or until the cheese
has melted. Remove from the oven and sprinkle with Italian
herb seasoning and freshly ground pepper before serving.
GF LC
V Q
TAHINI STUFFED DATES IN DARK CHOCOLATE
Makes: 9
Prep: 20 mins
Cook: 0 mins
Nutrition per
serving:
126 kcal
6g Fats
13g Carbs
3g Protein
GF
• 1/3 cup (50g) chopped
dark chocolate
• 9 pitted medjool dates,
pitted
• 3 tbsp. tahini
• 1 tbsp. desiccated
coconut (optional)
Melt the chocolate in the microwave or in a water bath.
Fill the dates with tahini and cover with the dark chocolate.
Place on a chopping board covered with a sheet of baking
paper and sprinkle with desiccated coconut (optional).
Finally, place the dates on the chopping board in the fridge for
10 mins to allow the chocolate to set, then remove and enjoy.
LC
QV
CAROTENE BOOST SMOOTHIE
Serves: 2
Prep: 5 mins
Cook: 0 mins
Nutrition per
serving:
194 kcal
8g Fats
23g Carbs
6g Protein
GF
• 2 medium carrots
• ½ orange
• 1 peach
• 3/4 cup (200g) natural yogurt
• 7/8 cup (200ml) water
• 2 tbsp. goji berries
Wash, peel and roughly chop the fruit and veg, then place
them in a high-speed blender alongside the yogurt, water,
and goji berries.
Blend until smooth and serve straight away.
NOTE:
- Add a scoop of vanilla or unflavoured protein powder for
a protein boost.
DF
QV