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Week 1


MACROS

Protein - 191g

Carbohydrates - 257

Fat - 119

Calories - 2800*

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

 

1 Bagel + 1 tbs peanut butter

 

2 Whole Eggs

2 Egg Whites

capsicum, spinach, spinach

 

4g Fish Oil

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

1 Scoop Hydra Shred

 

1 Bagel + 1 tbs peanut butter

 

2 Whole Eggs

2 Egg Whites

capsicum, spinach, spinach

 

4g Fish Oil

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

1 Scoop Hydra Shred

 

1 Bagel + 1 tbs peanut butter

 

2 Whole Eggs

2 Egg Whites

capsicum, spinach, 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 + 1 tbs peanut butter

 

2 Whole Eggs

2 Egg Whites

capsicum, spinach, spinach

 

4g Fish Oil

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

1 Scoop Hydra Shred

 

1 Bagel + 1 tbs peanut butter

 

2 Whole Eggs

2 Egg Whites

capsicum, spinach, spinach

 

4g Fish Oil

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

 

 

Fasted

 

Post Workout

1 Scoop Protein Powder (whey, pea, collagen)

150g banana, pineapple or blueberries

1 Scoop Protein Powder (whey, pea, collagen)

150g banana, pineapple or blueberries

1 Scoop Protein Powder (whey, pea, collagen)

150g banana, pineapple or blueberries

1 Scoop Protein Powder (whey, pea, collagen)

150g banana, pineapple or blueberries

1 Scoop Protein Powder (whey, pea, collagen)

150g banana, pineapple or blueberries

1 Scoop Protein Powder (whey, pea, collagen)

150g banana, pineapple or blueberries

1 Scoop Protein Powder (whey, pea, collagen)

150g banana, pineapple or blueberries

Meal 2

1 can tuna or 100g chicken/turkey deli meat

1 Rye Wrap

baby spinach, carrot, cherry tomatos

30g almonds

100g orange or alternative citrus fruit

1 can tuna or 100g chicken/turkey deli meat

1 Rye Wrap

baby spinach, carrot, cherry tomatos

30g almonds

100g orange or alternative citrus fruit

1 can tuna or 100g chicken/turkey deli meat

1 Rye Wrap

baby spinach, carrot, cherry tomatos

30g almonds

100g orange or alternative citrus fruit

1 can tuna or 100g chicken/turkey deli meat

1 Rye Wrap

baby spinach, carrot, cherry tomatos

30g almonds

100g orange or alternative citrus fruit

1 can tuna or 100g chicken/turkey deli meat

1 Rye Wrap

baby spinach, carrot, cherry tomatos

30g almonds

100g orange or alternative citrus fruit

1 can tuna or 100g chicken/turkey deli meat

1 Rye Wrap

baby spinach, carrot, cherry tomatos

30g almonds

100g orange or alternative citrus fruit

1 can tuna or 100g chicken/turkey deli meat

1 Rye Wrap

baby spinach, carrot, cherry tomatos

30g almonds

100g orange or alternative citrus fruit

Meal 3

200g Lean Beef Mince

150g Sweet potato

(cooked in 1 tbs coconut oil)

100g mixed

carrot, brocolli, beans

200g Lean Beef Mince

150g Sweet potato

(cooked in 1 tbs coconut oil)

100g mixed

carrot, brocolli, beans

200g Lean Beef Mince

150g Sweet potato

(cooked in 1 tbs coconut oil)

100g mixed

carrot, brocolli, beans

200g Lean Beef Mince

150g Sweet potato

(cooked in 1 tbs coconut oil)

100g mixed

carrot, brocolli, beans

200g Lean Beef Mince

150g Sweet potato

(cooked in 1 tbs coconut oil)

100g mixed

carrot, brocolli, beans

200g Lean Beef Mince

150g Sweet potato

(cooked in 1 tbs coconut oil)

100g mixed

carrot, brocolli, beans

200g Lean Beef Mince

150g Sweet potato

(cooked in 1 tbs coconut oil)

100g mixed

carrot, brocolli, beans

Meal 4

100g coconut yoghurt

1 tbs cocoa nibs

80g strawberries or berry alternative

1 tbs almond butter

Around 1pm

1 Scoop Hydra Shred

100g coconut yoghurt

1 tbs cocoa nibs

80g strawberries or berry alternative

1 tbs almond butter

Around 1pm

1 Scoop Hydra Shred

100g coconut yoghurt

1 tbs cocoa nibs

80g strawberries or berry alternative

1 tbs almond butter

Around 1pm

1 Scoop Hydra Shred

100g coconut yoghurt

1 tbs cocoa nibs

80g strawberries or berry alternative

1 tbs almond butter

 

1 Scoop protein

(whey,pea,collagen)

Around 1pm

1 scoop Hydra Shred

100g coconut yoghurt

1 tbs cocoa nibs

80g strawberries or berry alternative

1 tbs almond butter

Around 1pm

1 Scoop Hydra Shred

100g coconut yoghurt

1 tbs cocoa nibs

80g strawberries or berry alternative

1 tbs almond butter

Around 1pm

1 Scoop Hydra Shred

100g coconut yoghurt

1 tbs cocoa nibs

80g strawberries or berry alternative

1 tbs almond butter

 

1 Scoop protein

(whey,pea,collagen)

Around 1pm

1 scoop Hydra Shred

Meal 5

200g Chicken Breast or Turkey Breast

1 tbs sunflower seeds

Baby Spinach (as much as you want)

1/2 cup each

cucumber, tomato, red onion

150g White Rice

200g Chicken Breast or Turkey Breast

1 tbs sunflower seeds

Baby Spinach (as much as you want)

1/2 cup each

cucumber, tomato, red onion

150g White Rice

200g Chicken Breast or Turkey Breast

1 tbs sunflower seeds

Baby Spinach (as much as you want)

1/2 cup each

cucumber, tomato, red onion

150g White Rice

200g Chicken Breast or Turkey Breast

1 tbs sunflower seeds

Baby Spinach (as much as you want)

1/2 cup each

cucumber, tomato, red onion

150g White Rice

4g Fish Oil

200g Chicken Breast or Turkey Breast

1 tbs sunflower seeds

Baby Spinach (as much as you want)

1/2 cup each

cucumber, tomato, red onion

150g White Rice

CHEAT MEAL

200g Chicken Breast or Turkey Breast

1 tbs sunflower seeds

Baby Spinach (as much as you want)

1/2 cup each

cucumber, tomato, red onion

150g White Rice

4g Fish Oil


IF YOU TRAIN IN THE AFTERNOON

Monday Tuesday Wednesday Thursday Friday Saturday 100g coconut yoghurt 1 tbs cocoa nibs 80g strawberries or berry alternative 1 tbs almond butterAround 1pm1 Scoop Hydra Shred

Meal 1

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

1 Scoop Hydra Shred

 

1 Bagel + 1 tbs peanut butter

 

2 Whole Eggs

2 Egg Whites

capsicum, spinach, spinach

 

4g Fish Oil

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

1 Scoop Hydra Shred

 

1 Bagel + 1 tbs peanut butter

 

2 Whole Eggs

2 Egg Whites

capsicum, spinach, spinach

 

4g Fish Oil

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

1 Scoop Hydra Shred

 

1 Bagel + 1 tbs peanut butter

 

2 Whole Eggs

2 Egg Whites

capsicum, spinach, 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 + 1 tbs peanut butter

 

2 Whole Eggs

2 Egg Whites

capsicum, spinach, spinach

 

4g Fish Oil

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

1 Scoop Hydra Shred

 

1 Bagel + 1 tbs peanut butter

 

2 Whole Eggs

2 Egg Whites

capsicum, spinach, spinach

 

4g Fish Oil

 

 

Upon Waking

1 tbs Apple Cider Vinegar or Capsules

 

 

Fasted

 

Meal 2

1 can tuna or 100g chicken/turkey deli meat

1 Rye Wrap

baby spinach, carrot, cherry tomatos

30g almonds

100g orange or alternative citrus fruit

1 can tuna or 100g chicken/turkey deli meat

1 Rye Wrap

baby spinach, carrot, cherry tomatos

30g almonds

100g orange or alternative citrus fruit

1 can tuna or 100g chicken/turkey deli meat

1 Rye Wrap

baby spinach, carrot, cherry tomatos

30g almonds

100g orange or alternative citrus fruit

1 can tuna or 100g chicken/turkey deli meat

1 Rye Wrap

baby spinach, carrot, cherry tomatos

30g almonds

100g orange or alternative citrus fruit

1 can tuna or 100g chicken/turkey deli meat

1 Rye Wrap

baby spinach, carrot, cherry tomatos

30g almonds

100g orange or alternative citrus fruit

1 can tuna or 100g chicken/turkey deli meat

1 Rye Wrap

baby spinach, carrot, cherry tomatos

30g almonds

100g orange or alternative citrus fruit

1 can tuna or 100g chicken/turkey deli meat

1 Rye Wrap

baby spinach, carrot, cherry tomatos

30g almonds

100g orange or alternative citrus fruit

Meal 3

200g Lean Beef Mince

150g Sweet potato

(cooked in 1 tbs coconut oil)

100g mixed

carrot, brocolli, beans

200g Lean Beef Mince

150g Sweet potato

(cooked in 1 tbs coconut oil)

100g mixed

carrot, brocolli, beans

200g Lean Beef Mince

150g Sweet potato

(cooked in 1 tbs coconut oil)

100g mixed

carrot, brocolli, beans

200g Lean Beef Mince

150g Sweet potato

(cooked in 1 tbs coconut oil)

100g mixed

carrot, brocolli, beans

 

200g Lean Beef Mince

150g Sweet potato

(cooked in 1 tbs coconut oil)

100g mixed

carrot, brocolli, beans

200g Lean Beef Mince

150g Sweet potato

(cooked in 1 tbs coconut oil)

100g mixed

carrot, brocolli, beans

200g Lean Beef Mince

150g Sweet potato

(cooked in 1 tbs coconut oil)

100g mixed

carrot, brocolli, beans

 

Meal 4

100g coconut yoghurt

1 tbs cocoa nibs

80g strawberries or berry alternative

1 tbs almond butter

Around 1pm

1 Scoop Hydra Shred

100g coconut yoghurt

1 tbs cocoa nibs

80g strawberries or berry alternative

1 tbs almond butter

Around 1pm

1 Scoop Hydra Shred

100g coconut yoghurt

1 tbs cocoa nibs

80g strawberries or berry alternative

1 tbs almond butter

Around 1pm

1 Scoop Hydra Shred

100g coconut yoghurt

1 tbs cocoa nibs

80g strawberries or berry alternative

1 tbs almond butter

 

1 Scoop protein

(whey,pea,collagen)

 

Around 1pm

1 Scoop Hydra Shred

100g coconut yoghurt

1 tbs cocoa nibs

80g strawberries or berry alternative

1 tbs almond butter

Around 1pm

1 Scoop Hydra Shred

100g coconut yoghurt

1 tbs cocoa nibs

80g strawberries or berry alternative

1 tbs almond butter

Around 1pm

1 Scoop Hydra Shred

100g coconut yoghurt

1 tbs cocoa nibs

80g strawberries or berry alternative

1 tbs almond butter

 

1 Scoop protein

(whey,pea,collagen)

 

Around 1pm

1 Scoop Hydra Shred

Post Workout

/ afternoon snack

1 Scoop Protein Powder (whey, pea, collagen)

150g banana, pineapple or blueberries

1 Scoop Protein Powder (whey, pea, collagen)

150g banana, pineapple or blueberries

1 Scoop Protein Powder (whey, pea, collagen)

150g banana, pineapple or blueberries

1 Scoop Protein Powder (whey, pea, collagen)

150g banana, pineapple or blueberries

1 Scoop Protein Powder (whey, pea, collagen)

150g banana, pineapple or blueberries

1 Scoop Protein Powder (whey, pea, collagen)

150g banana, pineapple or blueberries

1 Scoop Protein Powder (whey, pea, collagen)

150g banana, pineapple or blueberries

Meal 5

200g Chicken Breast or Turkey Breast

1 tbs sunflower seeds

Baby Spinach (as much as you want)

1/2 cup each

cucumber, tomato, red onion

150g White Rice

200g Chicken Breast or Turkey Breast

1 tbs sunflower seeds

Baby Spinach (as much as you want)

1/2 cup each

cucumber, tomato, red onion

150g White Rice

200g Chicken Breast or Turkey Breast

1 tbs sunflower seeds

Baby Spinach (as much as you want)

1/2 cup each

cucumber, tomato, red onion

150g White Rice

200g Chicken Breast or Turkey Breast

1 tbs sunflower seeds

Baby Spinach (as much as you want)

1/2 cup each

cucumber, tomato, red onion

150g White Rice

 

4g Fish Oil

200g Chicken Breast or Turkey Breast

1 tbs sunflower seeds

Baby Spinach (as much as you want)

1/2 cup each

cucumber, tomato, red onion

150g White Rice

CHEAT MEAL

200g Chicken Breast or Turkey Breast

1 tbs sunflower seeds

Baby Spinach (as much as you want)

1/2 cup each

cucumber, tomato, red onion

150g 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.