Week 1

MACROS

Protein - 140g

Carbohydrates - 200

Fat - 71

Calories - 2000

IF YOU TRAIN IN THE MORNING

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Tuna (95g can) or 100g Chicken breast Deli Meat. 2 Rye Vitas
Meal 1	Upon Waking 1 tbs Apple Cider Vinegar or Capsules 1 Scoop Hydra Shred 1 Bagel 2 Whole Eggs 1 Handful Baby Spinach 4g Fish Oil	Upon Waking 1 tbs Apple Cider Vinegar or Capsules 1 Scoop Hydra Shred 1 Bagel 2 Whole Eggs 1 Handful Baby Spinach 4g Fish Oil	Upon Waking 1 tbs Apple Cider Vinegar or Capsules 1 Scoop Hydra Shred 1 Bagel 2 Whole Eggs 1 Handful Baby Spinach 4g Fish Oil	Upon Waking 1 tbs Apple Cider Vinegar or Capsules 1 Scoop Hydra Shred Fasted	Upon Waking 1 tbs Apple Cider Vinegar or Capsules 1 Scoop Hydra Shred 1 Bagel 2 Whole Eggs 1 Handful Baby Spinach 4g Fish Oil	Upon Waking 1 tbs Apple Cider Vinegar or Capsules 1 Scoop Hydra Shred 1 Bagel 2 Whole Eggs 1 Handful Baby Spinach 4g Fish Oil	Upon Waking 1 tbs Apple Cider Vinegar or Capsules Fasted
Post Workout	1 Scoop Protein Powder (whey, pea, collagen) 100g Blueberries	1 Scoop Protein Powder (whey, pea, collagen) 100g Blueberries	1 Scoop Protein Powder (whey, pea, collagen) 100g Blueberries	1 Scoop Protein Powder (whey, pea, collagen) 100g Blueberries	1 Scoop Protein Powder (whey, pea, collagen) 100g Blueberries	1 Scoop Protein Powder (whey, pea, collagen) 100g Blueberries	1 Scoop Protein Powder (whey, pea, collagen) 100g Blueberries
Meal 2	1 tbs natural almond butter 100g Mixed Carrot Cucumber Sticks 100g Orange or Citrus Fruit	1 tbs natural almond butter 100g Mixed Carrot Cucumber Sticks 100g Orange or Citrus Fruit	1 tbs natural almond butter 100g Mixed Carrot Cucumber Sticks 100g Orange or Citrus Fruit	1 tbs natural almond butter 100g Mixed Carrot Cucumber Sticks 100g Orange or Citrus Fruit	1 tbs natural almond butter 100g Mixed Carrot Cucumber Sticks 100g Orange or Citrus Fruit	1 tbs natural almond butter 100g Mixed Carrot Cucumber Sticks 100g Orange or Citrus Fruit	1 tbs natural almond butter 100g Mixed Carrot Cucumber Sticks 100g Orange or Citrus Fruit
Meal 3	150g Lean Beef Mince 125g Brown Rice 100g Kaleslaw or lettuce, tomato, red onion dress with 1 tbs olive oil, squeeze lemon, 1 tbs honey	150g Lean Beef Mince 125g Brown Rice 100g Kaleslaw or lettuce, tomato, red onion dress with 1 tbs olive oil, squeeze lemon, 1 tbs honey	150g Lean Beef Mince 125g Brown Rice 100g Kaleslaw or lettuce, tomato, red onion dress with 1 tbs olive oil, squeeze lemon, 1 tbs honey	150g Lean Beef Mince 125g Brown Rice 100g Kaleslaw or lettuce, tomato, red onion dress with 1 tbs olive oil, squeeze lemon, 1 tbs honey 1 Scoop Hydra Shred	150g Lean Beef Mince 125g Brown Rice 100g Kaleslaw or lettuce, tomato, red onion dress with 1 tbs olive oil, squeeze lemon, 1 tbs honey	150g Lean Beef Mince 125g Brown Rice 100g Kaleslaw or lettuce, tomato, red onion dress with 1 tbs olive oil, squeeze lemon, 1 tbs honey	150g Lean Beef Mince 125g Brown Rice 100g Kaleslaw or lettuce, tomato, red onion dress with 1 tbs olive oil, squeeze lemon, 1 tbs honey
Meal 4	Tuna (95g can) or 100g Chicken breast Deli Meat. 2 Rye Vitas Around 1pm 1 Scoop Hydra Shred	Tuna (95g can) or 100g Chicken breast Deli Meat. 2 Rye Vitas Around 1pm 1 Scoop Hydra Shred	Tuna (95g can) or 100g Chicken breast Deli Meat. 2 Rye Vitas Around 1pm 1 Scoop Hydra Shred	Tuna (95g can) or 100g Chicken breast Deli Meat. 2 Rye Vitas 1 Scoop protein (whey,pea,collagen)	Tuna (95g can) or 100g Chicken breast Deli Meat. 2 Rye Vitas Around 1pm 1 Scoop Hydra Shred	Tuna (95g can) or 100g Chicken breast Deli Meat. 2 Rye Vitas Around 1pm 1 Scoop Hydra Shred	Tuna (95g can) or 100g Chicken breast Deli Meat. 2 Rye Vitas 1 Scoop protein (whey,pea,collagen)
Meal 5	150g Chicken Breast or Turkey Breast 1 tbs sunflower seeds Baby Spinach (as much as you want) 1/2 cup each cucumber, tomato, red onion 125g White Rice	150g Chicken Breast or Turkey Breast 1 tbs sunflower seeds Baby Spinach (as much as you want) 1/2 cup each cucumber, tomato, red onion 125g White Rice	150g Chicken Breast or Turkey Breast 1 tbs sunflower seeds Baby Spinach (as much as you want) 1/2 cup each cucumber, tomato, red onion 125g White Rice	150g Chicken Breast or Turkey Breast 1 tbs sunflower seeds Baby Spinach (as much as you want) 1/2 cup each cucumber, tomato, red onion 125g White Rice 4g Fish Oil	150g Chicken Breast or Turkey Breast 1 tbs sunflower seeds Baby Spinach (as much as you want) 1/2 cup each cucumber, tomato, red onion 125g White Rice	CHEAT MEAL	150g Chicken Breast or Turkey Breast 1 tbs sunflower seeds Baby Spinach (as much as you want) 1/2 cup each cucumber, tomato, red onion 125g White Rice 4g Fish Oil

IF YOU TRAIN IN THE AFTERNOON

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Meal 1	Upon Waking 1 tbs Apple Cider Vinegar or Capsules 1 Scoop Hydra Shred 1 Bagel 2 Whole Eggs 1 Handful Baby Spinach 4g Fish Oil	Upon Waking 1 tbs Apple Cider Vinegar or Capsules 1 Scoop Hydra Shred 1 Bagel 2 Whole Eggs 1 Handful Baby Spinach 4g Fish Oil	Upon Waking 1 tbs Apple Cider Vinegar or Capsules 1 Scoop Hydra Shred 1 Bagel 2 Whole Eggs 1 Handful Baby Spinach 4g Fish Oil	Upon Waking 1 tbs Apple Cider Vinegar or Capsules 1 Scoop Hydra Shred Fasted	Upon Waking 1 tbs Apple Cider Vinegar or Capsules 1 Scoop Hydra Shred 1 Bagel 2 Whole Eggs 1 Handful Baby Spinach 4g Fish Oil	Upon Waking 1 tbs Apple Cider Vinegar or Capsules 1 Scoop Hydra Shred 1 Bagel 2 Whole Eggs 1 Handful Baby Spinach 4g Fish Oil	Upon Waking 1 tbs Apple Cider Vinegar or Capsules Fasted
Meal 2	1 tbs natural almond butter 100g Mixed Carrot Cucumber Sticks 100g Orange or Citrus Fruit	1 tbs natural almond butter 100g Mixed Carrot Cucumber Sticks 100g Orange or Citrus Fruit	1 tbs natural almond butter 100g Mixed Carrot Cucumber Sticks 100g Orange or Citrus Fruit	1 tbs natural almond butter 100g Mixed Carrot Cucumber Sticks 100g Orange or Citrus Fruit	1 tbs natural almond butter 100g Mixed Carrot Cucumber Sticks 100g Orange or Citrus Fruit	1 tbs natural almond butter 100g Mixed Carrot Cucumber Sticks 100g Orange or Citrus Fruit	1 tbs natural almond butter 100g Mixed Carrot Cucumber Sticks 100g Orange or Citrus Fruit
Meal 3	150g Lean Beef Mince 125g Brown Rice 100g Kaleslaw or lettuce, tomato, red onion dress with 1 tbs olive oil, squeeze lemon, 1 tbs honey	150g Lean Beef Mince 125g Brown Rice 100g Kaleslaw or lettuce, tomato, red onion dress with 1 tbs olive oil, squeeze lemon, 1 tbs honey	150g Lean Beef Mince 125g Brown Rice 100g Kaleslaw or lettuce, tomato, red onion dress with 1 tbs olive oil, squeeze lemon, 1 tbs honey	150g Lean Beef Mince 125g Brown Rice 100g Kaleslaw or lettuce, tomato, red onion dress with 1 tbs olive oil, squeeze lemon, 1 tbs honey 1 Scoop Hydra Shred	150g Lean Beef Mince 125g Brown Rice 100g Kaleslaw or lettuce, tomato, red onion dress with 1 tbs olive oil, squeeze lemon, 1 tbs honey	150g Lean Beef Mince 125g Brown Rice 100g Kaleslaw or lettuce, tomato, red onion dress with 1 tbs olive oil, squeeze lemon, 1 tbs honey	150g Lean Beef Mince 125g Brown Rice 100g Kaleslaw or lettuce, tomato, red onion dress with 1 tbs olive oil, squeeze lemon, 1 tbs honey
Meal 4	Tuna (95g can) or 100g Chicken breast Deli Meat. 2 Rye Vitas Around1pm 1 Scoop Hydra Shred	Tuna (95g can) or 100g Chicken breast Deli Meat. 2 Rye Vitas Around1pm 1 Scoop Hydra Shred	Tuna (95g can) or 100g Chicken breast Deli Meat. 2 Rye Vitas Around1pm 1 Scoop Hydra Shred	Tuna (95g can) or 100g Chicken breast Deli Meat. 2 Rye Vitas 1 Scoop protein (whey,pea,collagen)	Tuna (95g can) or 100g Chicken breast Deli Meat. 2 Rye Vitas Around1pm 1 Scoop Hydra Shred	Tuna (95g can) or 100g Chicken breast Deli Meat. 2 Rye Vitas Around1pm 1 Scoop Hydra Shred	Tuna (95g can) or 100g Chicken breast Deli Meat. 2 Rye Vitas 1 Scoop protein (whey,pea,collagen)
Post Workout / afternoon snack	1 Scoop Protein Powder (whey, pea, collagen) 100g Blueberries	1 Scoop Protein Powder (whey, pea, collagen) 100g Blueberries	1 Scoop Protein Powder (whey, pea, collagen) 100g Blueberries	1 Scoop Protein Powder (whey, pea, collagen) 100g Blueberries	1 Scoop Protein Powder (whey, pea, collagen) 100g Blueberries	1 Scoop Protein Powder (whey, pea, collagen) 100g Blueberries	1 Scoop Protein Powder (whey, pea, collagen) 100g Blueberries
Meal 5	150g Chicken Breast or Turkey Breast 1 tbs sunflower seeds Baby Spinach (as much as you want) 1/2 cup each cucumber, tomato, red onion 125g White Rice	150g Chicken Breast or Turkey Breast 1 tbs sunflower seeds Baby Spinach (as much as you want) 1/2 cup each cucumber, tomato, red onion 125g White Rice	150g Chicken Breast or Turkey Breast 1 tbs sunflower seeds Baby Spinach (as much as you want) 1/2 cup each cucumber, tomato, red onion 125g White Rice	150g Chicken Breast or Turkey Breast 1 tbs sunflower seeds Baby Spinach (as much as you want) 1/2 cup each cucumber, tomato, red onion 125g White Rice 4g Fish Oil	150g Chicken Breast or Turkey Breast 1 tbs sunflower seeds Baby Spinach (as much as you want) 1/2 cup each cucumber, tomato, red onion 125g White Rice	CHEAT MEAL	150g Chicken Breast or Turkey Breast 1 tbs sunflower seeds Baby Spinach (as much as you want) 1/2 cup each cucumber, tomato, red onion 125g White Rice 4g Fish Oil

Sodium Intake

Sauces / Dressings

Water

Weighing Food

Use pink sea salt on meal 3 & 5 to taste. The concept of "to taste" is to give your serving size a good range, if you cant taste it you haven't used enough if it is overpowering you have used to much. So utilise it "to taste". DO NOT FEAR SODIUM especially in sources such as pink sea salt.

Utilise low calorie sauces and water/vinegar based dressings on meals to flavour but with moderation. Have sauce with your meals not meals with your sauce !

Minimum 2.5L water a day, consume a large cup of water upon waking. Count this towards your daily intake.

Food weights are calculated after being cooked regarding meat and veg.

female nutrition program week 1

MACROS

IF YOU TRAIN IN THE MORNING

IF YOU TRAIN IN THE AFTERNOON