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Week 7


MACROS

Protein - 180g

Carbohydrates - 180g

Fat - 90g

Calories - 2200*

IF YOU TRAIN IN THE MORNING

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Meal 1

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

1 Scoop Hydra Shred

 

50g Oats

1 Tbs Peanut Butter

1 Tbs Chia Seeds

1 Scoop protein

(whey,pea,collagen)

 

 

4g Fish Oil

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

1 Scoop Hydra Shred

 

50g Oats

1 Tbs Peanut Butter

1 Tbs Chia Seeds

1 Scoop protein

(whey,pea,collagen)

 

 

4g Fish Oil

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

1 Scoop Hydra Shred

 

50g Oats

1 Tbs Peanut Butter

1 Tbs Chia Seeds

1 Scoop protein

(whey,pea,collagen)

 

 

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

 

50g Oats

1 Tbs Peanut Butter

1 Tbs Chia Seeds

1 Scoop protein

(whey,pea,collagen)

 

 

4g Fish Oil

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

1 Scoop Hydra Shred

 

50g Oats

1 Tbs Peanut Butter

1 Tbs Chia Seeds

1 Scoop protein

(whey,pea,collagen)

 

 

4g Fish Oil

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

1 Scoop Hydra Shred

 

Fasted

 

Post Workout

1 Scoop Protein Powder (whey, pea, collagen)

100g banana, pineapple or blueberries

1 Scoop Protein Powder (whey, pea, collagen)

100g banana, pineapple or blueberries

1 Scoop Protein Powder (whey, pea, collagen)

100g banana, pineapple or blueberries

1 Scoop Protein Powder (whey, pea, collagen)

100g banana, pineapple or blueberries

1 Scoop Protein Powder (whey, pea, collagen)

100g banana, pineapple or blueberries

1 Scoop Protein Powder (whey, pea, collagen)

100g banana, pineapple or blueberries

1 Scoop Protein Powder (whey, pea, collagen)

100g banana, pineapple or blueberries

Meal 2

95g Tuna or 100g Chicken/Turkey Deli Meat

baby spinach, carrot, cucumber, red onion

30g Almonds

 

 

100g orange or alternative citrus fruit

95g Tuna or 100g Chicken/Turkey Deli Meat

baby spinach, carrot, cucumber, red onion

30g Almonds

 

 

100g orange or alternative citrus fruit

95g Tuna or 100g Chicken/Turkey Deli Meat

baby spinach, carrot, cucumber, red onion

30g Almonds

 

 

100g orange or alternative citrus fruit

95g Tuna or 100g Chicken/Turkey Deli Meat

baby spinach, carrot, cucumber, red onion

30g Almonds

 

 

100g orange or alternative citrus fruit

95g Tuna or 100g Chicken/Turkey Deli Meat

baby spinach, carrot, cucumber, red onion

30g Almonds

 

 

100g orange or alternative citrus fruit

95g Tuna or 100g Chicken/Turkey Deli Meat

baby spinach, carrot, cucumber, red onion

30g Almonds

 

 

100g orange or alternative citrus fruit

95g Tuna or 100g Chicken/Turkey Deli Meat

baby spinach, carrot, cucumber, red onion

30g Almonds

 

 

100g orange or alternative citrus fruit

Meal 3

150g Turkey/Chicken Mince

150g White Rice

15g Pumpkin Seeds

 

Salad

Lettuce, Carrot, Snow Peas or Beans, Tomato

1 tbs olive oil + 1 tbs lemon + 1 tbs honey

as dressing or alternative oil based dressing

150g Turkey/Chicken Mince

150g White Rice

15g Pumpkin Seeds

 

Salad

Lettuce, Carrot, Snow Peas or Beans, Tomato

1 tbs olive oil + 1 tbs lemon + 1 tbs honey

as dressing or alternative oil based dressing

150g Turkey/Chicken Mince

150g White Rice

15g Pumpkin Seeds

 

Salad

Lettuce, Carrot, Snow Peas or Beans, Tomato

1 tbs olive oil + 1 tbs lemon + 1 tbs honey

as dressing or alternative oil based dressing

150g Turkey/Chicken Mince

150g White Rice

15g Pumpkin Seeds

 

Salad

Lettuce, Carrot, Snow Peas or Beans, Tomato

1 tbs olive oil + 1 tbs lemon + 1 tbs honey

as dressing or alternative oil based dressing

150g Turkey/Chicken Mince

150g White Rice

15g Pumpkin Seeds

 

Salad

Lettuce, Carrot, Snow Peas or Beans, Tomato

1 tbs olive oil + 1 tbs lemon + 1 tbs honey

as dressing or alternative oil based dressing

150g Turkey/Chicken Mince

150g White Rice

15g Pumpkin Seeds

 

Salad

Lettuce, Carrot, Snow Peas or Beans, Tomato

1 tbs olive oil + 1 tbs lemon + 1 tbs honey

as dressing or alternative oil based dressing

150g Turkey/Chicken Mince

150g White Rice

15g Pumpkin Seeds

 

Salad

Lettuce, Carrot, Snow Peas or Beans, Tomato

1 tbs olive oil + 1 tbs lemon + 1 tbs honey

as dressing or alternative oil based dressing

Meal 4

2 Hard Boiled Eggs

1 tip top thins

30g avocado

lettuce, tomato, carrot

 

Around 1pm

1 Scoop Hydra Shred

2 Hard Boiled Eggs

1 tip top thins

30g avocado

lettuce, tomato, carrot

 

Around 1pm

1 Scoop Hydra Shred

2 Hard Boiled Eggs

1 tip top thins

30g avocado

lettuce, tomato, carrot

 

Around 1pm

1 Scoop Hydra Shred

2 Hard Boiled Eggs

1 tip top thins

30g avocado

lettuce, tomato, carrot

1 Scoop protein

(whey,pea,collagen)

 

Around 1pm

1 scoop Hydra Shred

2 Hard Boiled Eggs

1 tip top thins

30g avocado

lettuce, tomato, carrot

 

Around 1pm

1 Scoop Hydra Shred

2 Hard Boiled Eggs

1 tip top thins

30g avocado

lettuce, tomato, carrot

 

Around 1pm

1 Scoop Hydra Shred

2 Hard Boiled Eggs

1 tip top thins

30g avocado

lettuce, tomato, carrot

1 Scoop protein

(whey,pea,collagen)

 

Around 1pm

1 scoop Hydra Shred

Meal 5

150g Salmon or Steak

150g Sweet Potato

(cooked in 1 tbs coconut oil)  

 

Steamed Veg

Brocolli, Cauliflower, Beans, Asparagus

 

 

150g Salmon or Steak

150g Sweet Potato

(cooked in 1 tbs coconut oil)  

 

Steamed Veg

Brocolli, Cauliflower, Beans, Asparagus

 

 

150g Salmon or Steak

150g Sweet Potato

(cooked in 1 tbs coconut oil)  

 

Steamed Veg

Brocolli, Cauliflower, Beans, Asparagus

 

 

150g Salmon or Steak

150g Sweet Potato

(cooked in 1 tbs coconut oil)  

 

Steamed Veg

Brocolli, Cauliflower, Beans, Asparagus

 

 

150g Salmon or Steak

150g Sweet Potato

(cooked in 1 tbs coconut oil)  

 

Steamed Veg

Brocolli, Cauliflower, Beans, Asparagus

 

 

CHEAT MEAL

150g Salmon or Steak

150g Sweet Potato

(cooked in 1 tbs coconut oil)  

 

Steamed Veg

Brocolli, Cauliflower, Beans, Asparagus

 

 


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

 

50g Oats

1 Tbs Peanut Butter

1 Tbs Chia Seeds

1 Scoop protein

(whey,pea,collagen)

 

 

4g Fish Oil

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

1 Scoop Hydra Shred

 

50g Oats

1 Tbs Peanut Butter

1 Tbs Chia Seeds

1 Scoop protein

(whey,pea,collagen)

 

 

4g Fish Oil

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

1 Scoop Hydra Shred

 

50g Oats

1 Tbs Peanut Butter

1 Tbs Chia Seeds

1 Scoop protein

(whey,pea,collagen)

 

 

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

 

50g Oats

1 Tbs Peanut Butter

1 Tbs Chia Seeds

1 Scoop protein

(whey,pea,collagen)

 

 

4g Fish Oil

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

1 Scoop Hydra Shred

 

50g Oats

1 Tbs Peanut Butter

1 Tbs Chia Seeds

1 Scoop protein

(whey,pea,collagen)

 

 

4g Fish Oil

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

1 Scoop Hydra Shred

 

Fasted

 

Meal 2

95g Tuna or 100g Chicken/Turkey Deli Meat

baby spinach, carrot, cucumber, red onion

30g Almonds

 

 

100g orange or alternative citrus fruit

95g Tuna or 100g Chicken/Turkey Deli Meat

baby spinach, carrot, cucumber, red onion

30g Almonds

 

 

100g orange or alternative citrus fruit

95g Tuna or 100g Chicken/Turkey Deli Meat

baby spinach, carrot, cucumber, red onion

30g Almonds

 

 

100g orange or alternative citrus fruit

95g Tuna or 100g Chicken/Turkey Deli Meat

baby spinach, carrot, cucumber, red onion

30g Almonds

 

 

100g orange or alternative citrus fruit

95g Tuna or 100g Chicken/Turkey Deli Meat

baby spinach, carrot, cucumber, red onion

30g Almonds

 

 

100g orange or alternative citrus fruit

95g Tuna or 100g Chicken/Turkey Deli Meat

baby spinach, carrot, cucumber, red onion

30g Almonds

 

 

100g orange or alternative citrus fruit

95g Tuna or 100g Chicken/Turkey Deli Meat

baby spinach, carrot, cucumber, red onion

30g Almonds

 

 

100g orange or alternative citrus fruit

Meal 3

150g Turkey/Chicken Mince

150g White Rice

15g Pumpkin Seeds

 

Salad

Lettuce, Carrot, Snow Peas or Beans, Tomato

1 tbs olive oil + 1 tbs lemon + 1 tbs honey

as dressing or alternative oil based dressing

150g Turkey/Chicken Mince

150g White Rice

15g Pumpkin Seeds

 

Salad

Lettuce, Carrot, Snow Peas or Beans, Tomato

1 tbs olive oil + 1 tbs lemon + 1 tbs honey

as dressing or alternative oil based dressing

150g Turkey/Chicken Mince

150g White Rice

15g Pumpkin Seeds

 

Salad

Lettuce, Carrot, Snow Peas or Beans, Tomato

1 tbs olive oil + 1 tbs lemon + 1 tbs honey

as dressing or alternative oil based dressing

150g Turkey/Chicken Mince

150g White Rice

15g Pumpkin Seeds

 

Salad

Lettuce, Carrot, Snow Peas or Beans, Tomato

1 tbs olive oil + 1 tbs lemon + 1 tbs honey

as dressing or alternative oil based dressing

150g Turkey/Chicken Mince

150g White Rice

15g Pumpkin Seeds

 

Salad

Lettuce, Carrot, Snow Peas or Beans, Tomato

1 tbs olive oil + 1 tbs lemon + 1 tbs honey

as dressing or alternative oil based dressing

150g Turkey/Chicken Mince

150g White Rice

15g Pumpkin Seeds

 

Salad

Lettuce, Carrot, Snow Peas or Beans, Tomato

1 tbs olive oil + 1 tbs lemon + 1 tbs honey

as dressing or alternative oil based dressing

150g Turkey/Chicken Mince

150g White Rice

15g Pumpkin Seeds

 

Salad

Lettuce, Carrot, Snow Peas or Beans, Tomato

1 tbs olive oil + 1 tbs lemon + 1 tbs honey

as dressing or alternative oil based dressing

Meal 4

2 Hard Boiled Eggs

1 tip top thins

30g avocado

lettuce, tomato, carrot

 

Around 1pm

1 Scoop Hydra Shred

2 Hard Boiled Eggs

1 tip top thins

30g avocado

lettuce, tomato, carrot

 

Around 1pm

1 Scoop Hydra Shred

2 Hard Boiled Eggs

1 tip top thins

30g avocado

lettuce, tomato, carrot

 

Around 1pm

1 Scoop Hydra Shred

2 Hard Boiled Eggs

1 tip top thins

30g avocado

lettuce, tomato, carrot

 

1 Scoop protein

(whey,pea,collagen)

 

Around 1pm

1 Scoop Hydra Shred

2 Hard Boiled Eggs

1 tip top thins

30g avocado

lettuce, tomato, carrot

 

Around 1pm

1 Scoop Hydra Shred

2 Hard Boiled Eggs

1 tip top thins

30g avocado

lettuce, tomato, carrot

 

Around 1pm

1 Scoop Hydra Shred

2 Hard Boiled Eggs

1 tip top thins

30g avocado

lettuce, tomato, carrot

 

1 Scoop protein

(whey,pea,collagen)

 

Around 1pm

1 Scoop Hydra Shred

Post Workout

/ afternoon snack

1 Scoop Protein Powder (whey, pea, collagen)

100g banana, pineapple or blueberries

1 Scoop Protein Powder (whey, pea, collagen)

100g banana, pineapple or blueberries

1 Scoop Protein Powder (whey, pea, collagen)

100g banana, pineapple or blueberries

1 Scoop Protein Powder (whey, pea, collagen)

100g banana, pineapple or blueberries

1 Scoop Protein Powder (whey, pea, collagen)

100g banana, pineapple or blueberries

1 Scoop Protein Powder (whey, pea, collagen)

100g banana, pineapple or blueberries

1 Scoop Protein Powder (whey, pea, collagen)

100g banana, pineapple or blueberries

Meal 5

150g Salmon or Steak

150g Sweet Potato

(cooked in 1 tbs coconut oil)  

 

Steamed Veg

Brocolli, Cauliflower, Beans, Asparagus

 

 

150g Salmon or Steak

150g Sweet Potato

(cooked in 1 tbs coconut oil)  

 

Steamed Veg

Brocolli, Cauliflower, Beans, Asparagus

 

 

150g Salmon or Steak

150g Sweet Potato

(cooked in 1 tbs coconut oil)  

 

Steamed Veg

Brocolli, Cauliflower, Beans, Asparagus

 

 

150g Salmon or Steak

150g Sweet Potato

(cooked in 1 tbs coconut oil)  

 

Steamed Veg

Brocolli, Cauliflower, Beans, Asparagus

 

 

150g Salmon or Steak

150g Sweet Potato

(cooked in 1 tbs coconut oil)  

 

Steamed Veg

Brocolli, Cauliflower, Beans, Asparagus

 

4g Fish Oil

CHEAT MEAL

150g Salmon or Steak

150g Sweet Potato

(cooked in 1 tbs coconut oil)  

 

Steamed Veg

Brocolli, Cauliflower, Beans, Asparagus

 

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.