FIT AFFINITY

NUTRITION
PAGE 1
 C ONTENTS
INTRODUCTION PAGE 3
THE NEW STYLE OF FLEXIBLE DIETING PAGE 4
NUTRIENTS PAGE 5-7
RULES FOR SUCCESS PAGE 8
NUTRITION + TRAINING PAGE 9
MYTHS BUSTED PAGE 10-12
DAYS OF EATING PAGE 13 -25
DISCLAIMER & COPYRIGHT PAGE 27

FIT AFFINITY
NUTRITION
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 Can’t stand
the constant
battle to
make sense
INTRODUCTION of conflicting
advice?
While the fitness community is in
agreement with several aspects of health
advice, the murky waters of muscle Expertly designed and super
nutrition is not one of them. easy to understand, our
plan will provide you with a
Can’t stand the constant battle to make complete overview of flexible
sense of conflicting advice? With so many dieting, dispel some stubborn
inconsistent views about the best conditions myths and detail a number
for nutrition, it’s virtually impossible to know of recommended meal plans
what’s best. Well, the team at Fit Affinity have to support whatever goal you
come to the rescue with an extensive nutrition have in mind. Whether you’re a
plan, which explains the science behind fitness connoisseur looking to
muscle nutrition and the significance of proper optimize your training regime,
fuel when it comes to making progress in the or a clueless rookie starting
gym. from the bottom, we have
adapted our plan to include all
So, you’ve experienced a stark epiphany and levels and objectives. Ready to
have embarked on a fresh quest to earn that reign supreme over those still
sizzling summer body. You’ve been sweating wading through the confusion
up a storm in the gym, survived on an of nutrition? Well, let’s get
excruciating diet of grilled chicken, plain rice started!
and steamed veg, and agonizingly opted out
of any social events that involve alcohol, but
your progress has reached a plateau; sound
familiar?

Although a proper workout plan and bucket

loads of motivation are critical to success, the
food that you put into your body will be the
difference between mediocre results and your
long-awaited fitness revolution!

So, let’s start with the basics. Nutrition is nine-

tenths of the law (well, nine-tenths of the law
of fitness).

Like most things in life, if it seems too good

to be true, it probably is! Whether you aim to
lose weight, tone your worrisome wobble or
sculpt a shredded physique that Arnold would
be proud of, the key is consistency, proper
nutrition and good old-fashioned hard work.

FIT AFFINITY
NUTRITION
PAGE 3
The New Style
OF FLEXIBLE DIE TING
Having A Life And Being Able To Diet Flexible
dieting is
exactly what
OVER TIME, DIETS HAVE TAUGHT US THAT IN it simply breaks the food it says on the
ORDER TO ENCOURAGE WEIGHT LOSS, WE
NEED TO AVOID BAD FOODS AND INCREASE
down and processes the
macronutrients.
tin
CONSUMPTION OF GOOD FOODS. For example: - FLEXIBLE!
TILAPIA AND BROCCOLI: GOOD TURKEY BURGER:
CANDY AND ICE-CREAM: BAD •30G OF PROTEIN
•45G OF CARBOHYDRATE
Until now, eating clean foods was the craze. A •10G OF FAT
revolutionary lifestyle choice is taking over. Allow
us to introduce you to flexible dieting! VERSUS

So, what is flexible dieting? LONG GRAIN RICE AND GRILLED TILAPIA:
•30G OF PROTEIN
Flexible dieting, also known as ‘If It Fits Your •45G OF CARBOHYDRATE
Macros’, is a method of tracking the quantities •10G OF FAT
of macronutrients you consume (protein,
carbohydrate and fat) in order to achieve a body As both of the above items have the same amount
composition target or weight goal. of macronutrients, both will help you achieve the
same results. As long as you’re hitting your macro
Macronutrients come in three forms: proteins, fats goals, you can eat whatever you want and still
and carbohydrates. One gram of each macro has a change your body.
calorie value:
But, wait…..what’s that I hear? How much fiber
•One gram of protein: Four calories should I consume? Well, in order to maintain and
•One gram of carbohydrate: Four calories improve overall health, it’s a good idea to track
•One gram of fat: Nine calories your fiber intake. This will ensure that you’re
getting enough micronutrients as well. Try to eat
In contrast to regular calorie counting (restricting 10-15 grams of fiber per 1,000 calories.
yourself to a set amount of calories each day),
flexible dieters keep track of how much of each When tracking macronutrients rather than eating
macronutrient they consume in order to remain certain foods, you can realize your goals whilst
within pre-established limits. By eating specified enjoying a normal life. By giving yourself flexibility,
quantities of proteins, fats and carbohydrates, you you can take part in any social event as long as you
will consume an accurate number of calories whilst keep track of what you’re eating.
fuelling your body with the correct levels of each
macronutrient. As an example, 110g of protein, But, don’t forget rule number one – weight loss is
40g of fat and 175g of carbohydrate equates to about creating a caloric deficit. Although quality is
1500 calories. This method has a significant impact beneficial, quantity is the decisive factor. Go ahead
on body composition, as opposed to basic weight and eat all the good food you want. If you’re not in
loss or gain. With flexible dieting, there are no a caloric deficit, you will not progress. By tracking
miracle weight loss foods, no good or bad foods, everything you eat, you remove the guesswork and
just macro ratios. The human body does not simplify your path to success!
register food as healthy/clean or unhealthy/dirty;

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NUTRITION
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Nutrients are substances required
by your body for growth, metabolism
and many other essential functions.
These nutrients are found in all foods
and are split into two categories,
macronutrients and micronutrients.
Macronutrients are chemicals in
food that provide calories (energy) to
BREAKDOWN OF MACRONUTRIENTS:
PROTEIN:
Amino acids are the building blocks of pro-
tein, and are linked together in a complex
formulation.There are 20 different amino
acids, nine of which are considered essen-
tial because the human body cannot pro-
duce them naturally, thus can they only be
obtained through diet. Proteins that con-
tain all 20 amino acids are referred to as
complete proteins. Complete proteins can
be found in animal products, such as meat,
eggs and milk.
The fundamental role of protein is to
build, maintain and repair body tissue.
It is especially important for physically
active individuals whose muscle tissue
is constantly in need of repair. Protein
has other roles in the body, too. All
enzymes and hormones, which perform
vital functions, are proteins. In addition,
proteins are used to aid in the immune
process. Proteins are complex molecules,
and the body needs time to break them
down. This is why they are a slower and
longer-lasting source of energy than
carbohydrates. If more protein is
FIT AFFINITY
NUTRITION
PAGE 5
NUTRIENTS
THE SCIENCE BEHIND WHAT YOU EAT!
your body, so that it can carry out its
processing. They come in three forms –
carbohydrates, proteins and fats, and
your diet should consist of a balance of
all three. In contrast, micronutrients
are made up of vitamins and minerals,
which are required in small quantities
to ensure normal metabolism, growth
and physical wellbeing.
consumed than is needed, the body stores
its components as fat, which can be broken
down and used for energy when necessary.
Proteins are broken down during digestion,
leaving them exposed to acid in the
stomach, and to degradation by the action
of enzymes called proteases. Some of
the ingested amino acids are converted
to carbohydrates by a process known as
gluconeogenesis, which is also used under
starvation conditions to generate glucose
from the body’s own proteins, particularly
those found in muscle.
HERE ARE SOME GOOD PROTEIN SOURC E S:
Chicken Beef
Turkey Non-fat Greek yogurt
Whole eggs Cottage cheese
Egg whites Whey protein
Fish Turkey bacon
Bison Low/no fat cheese
Buffalo Protein bars
NUTRIENTS
THE SCIENCE BEHIND WHAT YOU EAT!

starchy vegetables. The carbohydrate

CARBOHYDRATES:
There are two basic types of
carbohydrates, depending on their size.
Simple carbohydrates are those that
cannot be broken down into simpler
sugars. They include various forms of
sugar, such as glucose and fructose.
Complex carbohydrates are larger
and consist of long strings of simple
carbohydrates.
molecules in these foods are smaller,
especially in the case of sugar, and are
broken down rapidly into sugars in
your intestines. If eaten regularly and
excessively, fast carbs can keep your
blood sugar level elevated, increasing the
risk of type 2 diabetes and cardiovascular
disease, however, fast carbs can be
beneficial in restoring glycogen levels
when eaten following exercise.

The body uses carbohydrates in the form

SLOW CARBS:
Slow releasing carbohydrates include
of glucose, and it can quickly convert
most vegetables, whole grains, seeds,
simple and complex carbohydrates into
beans and legumes. Slow carbs tend to be
energy. The brain needs to use glucose as
higher in fiber, and can provide your body
an energy source since it cannot use fat
with energy over an extended period of
for this purpose. This is why the level of
time without a rapid elevation in blood
glucose in the blood must be constantly
sugar. Choosing foods with slow digesting
maintained above a minimum level. The
carbs can help you feel full throughout
body also stores small amounts of excess
the day. Dietary fiber refers to a group of
carbohydrate as an energy reserve. The
substances in plant foods which cannot
liver stores some as glycogen, which is a
be completely broken down by human
complex carbohydrate that the body can
digestive enzymes. Dietary fiber can
quickly convert to energy. Muscles also
be found in foods such as bread, fruit,
store glycogen, which they use during
vegetables, lentils and beans.
periods of intense physical activity.

Carbohydrates have two major roles: they

are the primary energy source for the
brain, and they are a source of calories to HERE ARE SOME GOOD
maintain body weight. A diet containing CARBOHYDRATE SOURC E S:
an optimum level of carbohydrates can
help prevent body fat accumulation. They
are also involved in the construction of Rice Oats
the body’s organs and nerve cells, and Pasta Cream of wheat
in the definition of a person’s biological Quinoa Corn
identity, such as their blood type. Couscous Vegetables
Potatoes Fruit
FAST/SIMPLE CARBS VERSUS SLOW/ Cereals Energy drinks
COMPLEX CARBS: Bread

Fast carbs:
Fast releasing carbohydrates include
processed carbohydrates, such as breads,
candy, cereals, sugars, fruits and some

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 NUTRIENTS
THE SCIENCE BEHIND WHAT YOU EAT!

ed carbon and the remaining carbons

FATS:
In addition to being a source of energy,
fat stores protect the internal organs of
the body. Some essential fats are also
required for the formation of hormones.
Fats are the slowest source of energy, but
the most energy efficient form of food.
Because fats are such an efficient form of
energy, they are stored by the body either
in the abdomen (omental fat) or under
the skin (subcutaneous fat) for use when
the body needs more energy. Fats found
in foods consist of four four main types:
SATURATED FATS: These fats consist of fatty
acid chains that have no double bonds
between the carbon atoms of the chain.
They are called saturated because they
are fully saturated with hydrogen atoms
and cannot incorporate more. They are
solid at room temperature and are most
often of animal origin. Examples include
butter, cheese and lard. These fats pro-
vide a concentrated source of energy in
the diet, and supply the building blocks
for cell membranes and a variety of hor-
mones and hormone-like substances.
MONOUNSATURATED FATS: These are com-
posed mostly of monounsaturated fatty
acids, or molecules with one double-bond-
single-bonded. They are liquid at room
temperature. Examples include olive, pea-
nut and canola oil. They appear to protect
against heart disease as they’ve been
found to reduce blood cholesterol levels.
POLYUNSATURATED FATS: These fats are
composed mostly of fatty acids, such as
linoleic or linolenic acids, which have two
or more double bonds in each molecule.
Examples include corn oil and safflower
oil. They are also liquid at room tempera-
ture and can be further divided into the
omega-6 and the omega-3 families. Poly-
unsaturated fats are thought to reduce
the risk of coronary heart disease. The
omega-3 forms are believed to have a
positive impact on heart health and play
an important role in brain and eye func-
tion. Oily fish such as salmon, herring and
mackerel are examples of omega-3s, and
they are also found in walnuts and some
oils like soybean and rapeseed.
TRANS-FATTY ACIDS: They are produced by
the partial hydrogenation of vegetable
oils and are present in hardened vege-
table oils, most margarines, commercial
baked foods and many fried foods. Eating
an excess of these fats is thought to in-
crease the risk of heart disease.

HERE ARE SOME GOOD

FAT SOURC E S:

Avocado Mackerel
Egg yolks Whole milk
Olives Nut butters (peanut,
Oils (coconut, olive, almond, cashew, etc.)
macadamia, etc.) Flax and chia seeds
Nuts Fish oil capsules
Salmon

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 RULES FOR
SUCCESS
With Flexible Dieting

1. WORK OUT YOUR PROPORTIONS:

Whether you’re looking to lose fat, gain muscle or maintain your current physique, numerous
factors will come into calculation, ranging from weight and height to the physical nature of
your job.

2. HIT YOUR MACROS:

It is not an upper limit that has been set to stop you going over, and it’s not there to give you
a rough estimate of the amounts you should be eating. They are strict quantities that you
should be aiming to hit or be close to hitting, and while it may be tempting to fall short of
your macros in order to speed up weight loss, it simply doesn’t work like that. If weight loss is
your goal, your macros will reflect that and will be low enough to allow this. If you skip down
to a greater deficit quickly, you will experience weight loss, but you’re likely to hit a sticking
point where you’ll need to lower your calories even further to lose more weight. Flexible di-
eting is about gradual, maintainable weight loss that does not affect the metabolism. If done
correctly, you will lose weight and maintain your body’s metabolism, so you’re able to eat
more whilst maintaining your weight loss.

3. MAKE HEALTHY CHOICES:

Although flexible dieting allows you to eat what you want, it’s not beneficial to live on a
diet of chocolate and protein shakes. Remember your micronutrients. Include in your diet
fruit and veg, lean meats, fish….basically everything you’ve been advised to eat in the past.
Although you’re fuelling your body with the correct macronutrients, it still needs essential
vitamins and minerals. Hit your fats with good fats found in nuts, fish, egg yolks, avocado,
etc. – your body will thank you for it! You might find you get to 7pm with 20g of fat left. Ok,
so that chocolate bar is tempting, but try to get some good fats in as well. It doesn’t mean
you won’t have room in your diet for treats, just counterbalance them with some good
things, too!

4. USE AN APPLICATION:
If you’ve got a smartphone, have a browse through your app store. There
are several handy tools that have been designed to assist you in calorie
counting. Myfitnesspal is super handy, and has a vast database of foods
so you can search for what you’ve eaten and add it to your record on a
daily basis. This application can be accessed on your computer if you
don’t have a smartphone. Flexible
dieting is
5. DO NOT LET IT RULE YOUR LIFE: about gradual,
If you’re invited out for a bite to eat or have a birthday celebration maintainable
coming up, allow yourself some lenience. One cheat snack/meal/day is weight loss.
not going to affect the course of your progress too much – just don’t
make a habit of it!

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NUTRITION
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 THE IMPORTANCE
OF NUTRITION WITH TRAINING

A healthy diet is the basis for a well-
functioning body. Food is the source of
energy for all of our bodily functions, and
directly affects how our bodies and minds
function in every stage of life. There are
a variety of reasons why a healthy diet is
important, including disease prevention,
maintenance of a healthy weight and quality
of life.
Calories are the unit of measurement for
stored energy in food. The energy provided by
food calories is needed for every function of
the body, including physical activity, growth
and repair.
cease to function. Illness resulting from a lack
of exercise may manifest in different ways,
for example, you may become lethargic, gain
weight, develop stiff joints, diabetes or even a
heart condition.
Nutrition and exercise not only complement
each other, but they need each other. Even if
you have a perfectly balanced diet, you need
to exercise to burn the calories and strengthen
your muscles. Food gives you energy. You
need energy to exercise, and you need food to
restore energy following exercise.

In addition to everyday needs, nutrition is “Even if you have a

crucial when exercising. It is how your body perfectly balanced diet,
gets what it needs in order to sustain and
thrive. Exercising uses a lot of your body’s you need to exercise
resources, which need to be replenished. to burn the calories
Exercise and nutrition go hand in hand because and strengthen your
they are both essential for maintaining optimal
health, especially when they are successfully
muscles.”
combined.
Good nutrition is critical when working out. A
Exercise is what keeps your body conditioned proper diet will allow your muscles to endure
and working. If you don’t move your muscles the exercise, assist your recovery and provide
and joints, your body will become weak and the optimum conditions for your body to
eventually break down. From exercise, you change in a positive way.
gain stamina, flexibility, weight maintenance
and protection against countless diseases.
If you do not move your body, it will simply

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“Carbs make you fat.”
Few things strike as much fear in the hearts of
fitness freaks as the humble carb. The reputation
of the carb has been debated over the years,
with rumours claiming that they make you fat
and should only be eaten at certain times of the
day.

We need carbohydrates; it’s that simple. This tiny

morsel of goodness is just that – goodness. It is
not evil; it does not make you fat; you don’t need
to avoid them after 6.00pm or eat them between
10.00am-10.15am on a Wednesday after cardio.
As long as you’re eating the correct proportion of
carbs, you are fine. If your diet consists solely of
600g of pure carbohydrate, chances are you will
see an increase in weight. But, if you’re tracking
how much you’re eating, balance the amount of
carbs you consume with proteins and fats, and
don’t exceed that amount, you won’t get fat.This
is the backbone of flexible dieting; it really is that
simple.

Oh, and one more thing – carbs are carbs. You will not lose weight by eating granary bread instead of
white bread or trading sweet potato for white potato. You might find that you get more volume from
certain forms of carbohydrates (you can get a LOT of veg for your carbs compared to pasta), but a carb is
a carb and they all do the same (good) thing.

“You can eat as much as you want as

long as you’re exercising.”
No, no and no! If there is a way to eat what you want without having to
worry about worrisome weight gain, I want to know. Because exercise is not
it.

A lot of people seem to think that putting in hours at the gym entitles
them to eat whatever they want. After all, they’re working the calories off,
right? Weight loss is simple - calories in versus calories out. By counting
the calories you consume on a daily basis, you can ensure you’re fuelling
your body correctly and creating a caloric deficit. If weight loss is your aim
of course. If you go to the gym and then chow down on a post-workout Big
Mac, you have replaced the calories (if not more) that you have burned.
So, you’re back to square one. Plus, you’re refueling your body with refined
nutrition, which will benefit your recovery.

Exercise is intended to advance your health and assist your transformation,

but ultimately diet is the single most crucial key to success. Pay close
attention to what and how much you’re eating DESPITE exercise. If you’re
training for an Ironman, chances are you will need to consume a lot more
calories to regain your strength, but your doctor should be advising extreme
exercise anyway. Going to the gym a few times a week does not warrant
more food. It will ruin your hard work and impede your progress.

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Essentially
a calorie
is a calorie.
“Eating less causes fat loss.”
Okay, we’re all guilty of it. Anyone trying to lose weight
has taken the decision to dramatically decrease their
calorie intake in the hope that their body would steadily
eat away at the existing fat they hold. The truth is that
eating less does not create the need to burn body fat.
In fact, it creates the need for the body to slow down.
If you’re not eating enough, your body will hold onto
body fat and burn muscle tissue. I’m sure you’ve heard
it before - muscle tissue burns more calories than fat
tissue. So, when our metabolism thinks we’re starving,
it gets rid of calorie-hungry muscle tissue. Up to 70% of
weight loss from eating too little is from burning muscle
and NOT fat, and when we fall off the starvation wagon,
there is less muscle than before to burn the excess cal-
ories we begin to consume. So, weight gain is greater!
It is human nature to assume that you need to suffer
in order to reach your goal. And that skinny feeling
you get when you eat three crackers, a small apple and
coffee for the duration of the day makes you feel as
though you’re heading in the right direction. It may feel
good psychologically, but it isn’t practical. Not only will
it make weight loss agonizing and impractical, you will
be setting your body up for much worse. In short – eat
the amount your body requires to function to its full
potential.
FIT AFFINITY
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“You can’t get fat eating
clean foods.”
If there is one false rumour embedded within
the fitness industry more than any other, it’s that
you can eat as much as you like of certain foods.
Believe it or not, you could eat only fruit and still
put on weight – if you eat enough of it!
You might have heard that salmon or nuts contain
good fats. Yes, they do. But, you’re still putting
calories into your body, so there is such a thing
as too much. Just because foods are healthy or
clean, it does not mean they are freebies. Yes,
there is a difference in how your body processes
carbohydrates, fats and proteins, but essentially a
calorie is a calorie. Whether it comes from a deep
fried cheese and bacon hamburger or a lettuce
leaf; it all does the same thing.
Good foods are promoted because they provide
further benefits to your body, but everything
breaks down and releases heat energy in the end.
So, where possible, go for good fats over bad fats
and complex carbs over refined ones. But, at the
same time keep track of what you consume.
“In order to lose weight, you
need to eat a diet low in fat.”
Like carbohydrates (see myth 1), your body needs fat. It
is unfortunate that this essential dietary macronutrient
shares the same name as a derogatory term for
excess weight, but you need to disassociate the two
immediately. Fat is good; it will not make you fat. A
diet low in fat will interfere with the absorption of fat-
soluble vitamins A. D. E and L. As they are fat-soluble,
your body needs fat to utilize them. Fat is also needed
for energy, growth, immunity and cell repair. So, it’s
VERY important, and a diet low in fat will hinder weight
loss progress. Being conscious of your dietary fat intake
is beneficial, especially when you're trying to reduce
your risk of heart disease, but taking it too far will put
your health at risk.
Furthermore, you should be wary of products labelled
low fat. Thanks to the low fat craze of the 90s, more
and more of us believe that less is more when it comes
to fat. And stores stocked with low fat products are
no surprise. More often than not, these products are
crammed with harmful levels of added sugar, additives
and chemicals to enhance taste, and often contain a
similar number of calories to the full fat version. Enjoy a
moderate amount of daily fat with the satisfaction that
you’re protecting your heart, brain and body.
“Fad diets are an effective solution for weight loss.”
Currently, fad diets are all the rage. Flip through any magazine, surf the web or switch on the
TV and you’ll see a diet promising to help you dramatically drop the pounds in a short time
span. If you have tried and failed in the past, these fad diets can be tempting, but for the most
part they should be avoided like the plague!

We’ve said it before and we’ll say it again – if it seems too good to be true, it probably is! I
hate to break it to you, but health experts have advised us that the only way to effectively lose
weight and keep it off is by making long-term changes to your lifestyle, such as adopting a
healthier diet and exercising regularly. Needless to say, making these changes is not easy and
change won’t happen overnight.

These diets all have one thing in common – they either cut down radically on a particular
food group or dramatically decrease your calorie intake. So, according to the law of weight
loss (calories in versus calories out), you WILL lose weight. But, these diets are impossible to
maintain, poorly nourish your body and usually result in you piling on the pounds once you
return to your normal diet. And, if that’s not enough, side effects include decreased libido, hair
loss, altered metabolism, nutritional deficiencies and weight gain.

These fad
diets can be
tempting, but
for the most
part they
should be
avoided like
the plague!

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DAYS OF EATING:
HERE ARE THE DAYS OF EATING, HOWEVER, IT’S IMPORTANT TO NOTE THAT
FLEXIBLE DIETING IS ABOUT EATING WHAT YOU LIKE AND WHAT SUITS YOUR
LIFESTYLE. YOU ARE FREE TO FOLLOW THE MEAL PLANS TO A TEE, OR YOU CAN
SIMPLY USE IT FOR MEAL IDEAS. AS DISCUSSED EARLIER, IT IS THE MACROS THAT
ARE MOST IMPORTANT
IT IS ALL VERY EASY:
1. Choose your weight category. There are options for non-meat eaters in the
days of eating, as well as an additional template to give you some more ideas.
2. There are also days of eating for vegans.
3. Then choose any of the meal options (1, 2 or 3).
4. All weight ranges have four meals per day. It’s up to you what time you eat,
but I would suggest taking anywhere between three to five hours between
meals.

DEFINITIONS:
G: GRAM
KG: KILOGRAM
LBS: POUNDS

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DAYS OF EATING:
WEIGHT CATEGORY: 50-55kg- 110-121lbs
Monday Tuesday Wednesday THURSDAY FRIDAY SATURDAY SUNDAY
1 Whole egg, 2 Siices 1 Scoop 200G total 200G light One scoop 100G ham/
3 Egg whites, of toast/ (25-30G) of 0% fat greek cottage (25-30g) turkey,
20G of reduced bread, 80g of whey protein yoghurt, one cheese, 4-5 whey 5-6 rice
sugar ketchup, sliced ham/ mixed with apple (140g) rice cakes, 4 protein cakes, 40g
60g of oats with turkey, 15g water. Forty 15g raw fish oils. mixed with avocado.
meal 1 cinnamon and of reduced grams of lucky almonds, 15g water, 60g
C: 40g one fish oils. fat butter charms, honey. oats, 12g
P: 25g
F:10g and 50g of 125-150Ml of peanut
blueberries. semi skimmed butter.
milk and 3 fish
oils.

Forty grams of Cheese sand- Sweet potato 50G 200G white 45G brown 2 Slices of
basmati rice, wich – 2 (150g), 100g Wholemeal potato, 100g rice, 40g bread, 80g
80G of tinned Slices of of raw chick- pasta,80g 10% fat beef peas, 120g ham slices,
tuna, 50g of bread, 50g en breast Turkey mince, 25g cod fillet, 30g
meal 2 peas and 50g of of half fat (cooked with breast, 40g reduced 8 grams Avocado
C: 35g avocado. cheese, 50g no oil) and 15 avocado sugar olive oil.
P: 25g of tomato grams of pea- Ketchup
F:10g and 50g of nut butter.
lettuce.

Raw, new Non-fat 3 Caramel 160G sweet 1 Whole 45G 45G brown
Potatoes (150g), greek yogurt snack a jack potato, 100g egg, 3 egg Basmati rice,
90g of raw (200g), 150g rice cakes, raw fillet whites, 60g rice, 80g 80g raw
salmon fillet of strawber- 15g of pea- steak, 40g oats with raw chick- salmaon
meal 3 and 75g of ries, 80g of nut butter, 1 brocoli Cinnamon en breast, fillet, 15g
C: 35g asparagus. banana and scoop (25-30g) 15g raw fat free
P: 25g 18g of raw of whey almonds cheese,
F:10g
almonds. Protein mixed 40g aspar-
with water. agus

Raw pasta White potato Brown rice 2 Slices of 5-6 Rice 50G 225G white
(60g), 75g of (225g), 100g (50g), 100g of toast, 1 whole cakes, one Basmati Potato,
shrimp, 75g of of raw fillet raw 10% fat egg, 1 egg scoop rice, 80g 90g raw
meal 4 low fat pasta steak and beef mince white, 25g re- (25-30G) tuna, 10g chicken
C: 40g sauce and 20g 75g of and 75g of duced sugar whey, 10g olive oil breast, 40g
P: 25g of parmesan. Asparagus. broccoli. ketchup raw Avocado,
F:10g Almonds 40 peas.

TOTAL: Carbohydrates: 150g Protein: 100g Fat: 40g

FIT AFFINITY
NUTRITION
PAGE 14
DAYS OF EATING:
WEIGHT CATEGORY: 55-60kg- 122-132 lbs.
Monday Tuesday Wednesday THURSDAY FRIDAY SATURDAY SUNDAY
1 Whole Egg, 4 2 slices of One scoop 250g total 250g light One scoop 125g ham/
Egg whites, 20g Toast/Bread, (30g-35g) whey 0% fat greek Cottage (30g) whey turkey, 5-6
reduced sugar 100g sliced protein mixed yoghurt, One cheese, 4-5 protein rice cakes,
ketchup. 60g ham/tur- with water. apple (130g) rice cakes, 5 mixed with 50g
oats with key. 15g of 40g lucky 15g raw fish oils water, 60g avocado
meal 1 cinnamon. reduced fat charms, almonds, 18g oats, 15g
C: 40g 3 Fish Oils butter. 50g 125-150ml of honey peanut
P: 30g blueberries semi skimmed butter
F:12g milk. 4 Fish
oils

50g basmati Cheese Sand- 190g Sweet 60g 220g white 50g brown 2 slices of
rice, 80g tinned wich- 2 slices potato, 100g wholemeal potato, 100g rice, 45g bread, 80g
tuna, 50g peas of bread. raw chicken pasta,80g 10% fat beef peas, 120g ham slices,
and 50g 50g half fat breast(cooked turkey mince, 25g cod fillet, 30g avo-
avocado cheese. 100g with no oil). breast, 40g reduced 8 grams cado. 30g
meal 2 tomato. 50g 15g peanut avocado sugar ketch- olive oil. reduced
C: 40g
P: 25g lettuce. 25g butter up sugar
F:10g reduced sug- ketchup
ar ketchup.

190g raw new 200g total 0% 3 Caramel 185g Sweet 2 whole 50g 50g brown
potatoes, 90g fat greek Snack a Jack potato, 100g egg, 2 egg basmati rice, 100g
raw salmon yoghurt, 150g rice cakes, 20g raw fillet whites, 70g rice, 80g raw
fillet, 75g strawberries, peanut butter, steak, 40g oats with raw chick- salmon
meal 3 asparagus. 100g banana, One scoop brocolil. 2 fish cinnamon en breast, fillet, 40g
C: 40g 3 Fish oil 25g raw al- (25-30g) whey oils 20g raw asparagus
P: 25g monds protein mixed almonds
F:13g with water.
50g
strawberries.

60g raw pasta, 225g white 50g brown 2 slices of 5-6 rice 50g 225g white
95g shrimp, 75g potato, 115g rice, 100g toast, 1 whole cakes, One basmati potato,
low fat pasta raw fillet raw 10% fat egg, 2 egg scoop (30g) rice, 110g 110g raw
sauce, 20g par- steak, 75g beef mince. whites, 25g whey, 10g tuna, 10g chicken
meal 4 mesan asparagus. 75g brocolli. reduced sug- raw al- olive oil breast, 40g
C: 40g 20g fat free ar ketchup monds avocado,
P: 30g
F:10g cheese 40 peas.

TOTAL: Carbohydrates: 160g Protein: 110g Fat:45g

FIT AFFINITY
NUTRITION
PAGE 15
DAYS OF EATING:
WEIGHT CATEGORY: 60-65kg-133-143lbs
Monday Tuesday Wednesday THURSDAY FRIDAY SATURDAY SUNDAY
1 Whole Egg, 4 2 Slice of One scoop 250g total 250g light One scoop 125g ham/
Egg whites, 25g Toast/Bread, (30g-35g) whey 0% fat greek Cottage (30g) whey turkey,
reduced sugar 100g sliced protein mixed yoghurt, One cheese, 5-6 protein 6-7 rice
ketchup. 70g ham/turkey. with water. apple (140g) rice cakes, 5 mixed with cakes, 50g
oats with cin- 15g of 50g lucky 15g raw fish oils water, 70g avocado
meal 1 namon. 3 Fish reduced fat charms, 125- almonds, 22g oats, 15g
C: 45g Oils butter. 80g 150ml of semi honey peanut
P: 30g blueberries skimmed milk. butter
F:12g 4 Fish oils

55g basmati Cheese Sand- 210g Sweet 65g 240g white 55g brown 2 slices of
rice, 80g tinned wich- 2 slices potato, 100g wholemeal potato, 100g rice, 50g bread, 80g
tuna, 50g peas of bread. raw chicken pasta,80g tur- 10% fat beef peas, 120g ham slices,
and 65g 50g half fat breast(cooked key breast, mince, 25g cod fillet, 40g avo-
avocado cheese. 100g with no oil). 50g avocado reduced 10g olive cado. 30g
meal 2 tomato. 50g 20g peanut sugar ketch- oil. reduced
C: 40g lettuce. 25g butter up. 3 Fish sugar
P: 25g reduced oils ketchup.
F:13g sugar ketch- 50g straw-
up.75g berries
strawberries.
3 Fish oils.

190g raw new 200g total 0% 3 Caramel 185g Sweet 2 whole 50g basma- 50g brown
potatoes, 120g fat greek yo- Snack a Jack potato, 125g egg, 3 egg ti rice, 100g rice,
raw salmon ghurt, 120g rice cakes, 20g raw fillet whites, 70g raw chick- 100g raw
fillet, 75g aspar- strawberries, peanut butter, steak, 40g oats with en breast, salmon
meal 3 agus. 100g banana, One scoop brocolli. cinnamon 20g raw fillet, 15g
C: 40g 25g raw al- (30-35g) whey almonds fat free
P: 30g monds protein mixed cheese,
F:13g
with water. 40g aspar-
50g strawber- agus
ries.

60g raw pasta, 225g white 50g brown 2 slices of 5-6 rice 50g basma- 225g white
95g shrimp, 75g potato, 115g rice, 100g toast, 1 whole cakes, One ti rice, 110g potato,
low fat pasta raw fillet raw 10% fat egg, 2 egg scoop (30g) tuna, 10g 110g raw
meal 4 sauce, 20g par- steak, 75g beef mince. whites, 25g whey, 10g olive oil chicken
C: 40 mesan asparagus. 75g brocolli. reduced sug- raw al- breast, 40g
P: 30 20g fat free ar ketchup monds avocado,
F:10 cheese 40 peas.

TOTAL: Carbohydrates: 170g Protein: 115g Fat: 48g

FIT AFFINITY
NUTRITION
PAGE 16
DAYS OF EATING:
WEIGHT CATEGORY: 65-70kg - 144-155lbs
Monday Tuesday Wednesday THURSDAY FRIDAY SATURDAY SUNDAY
1 Whole Egg, 4 2 Slice of One scoop 250g total 250g light One scoop 125g ham/
Egg whites, 25g Toast/Bread, (30g-35g) whey 0% fat greek Cottage (30g) whey turkey,
reduced sugar 100g sliced protein mixed yoghurt, One cheese, 5-6 protein 6-7 rice
ketchup. 70g ham/turkey. with water. apple (140g) rice cakes, 5 mixed with cakes, 50g
oats with cin- 15g of 50g lucky 15g raw fish oils water, 70g avocado
meal 1 namon. 3 Fish reduced fat charms, 125- almonds, 22g oats, 15g
C: 45g Oils butter. 80g 150ml of semi honey peanut
P: 30g blueberries skimmed milk. butter
F:12g 4 Fish oils

55g basma- Cheese Sand- 210g Sweet 65g whole- 240g white 55g brown 2 slices
ti rice, 100g wich- 2 slices potato, 120g meal potato, 125g rice, 50g of bread,
tinned tuna, of bread. raw chicken pasta,110g 10% fat beef peas, 150g 120g ham
50g peas and 70g half fat breast(cooked turkey mince, 25g cod fillet, slices,
65g avocado cheese. 100g with no oil). breast, 50g reduced 10g olive 40g avo-
meal 2 tomato. 50g 20g peanut avocado sugar ketch- oil. cado. 30g
C: 40g
P: 30g lettuce. 25g butter up. reduced
F:13g reduced sug- sugar
ar ketchup. ketchup.
75g straw- 50g straw-
berries. berries

220g raw new 200g total 0% 3 Caramel 210g Sweet 2 whole 55g 50g brown
potatoes, 120g fat greek Snack a Jack potato, 125g egg, 3 egg basmati rice,
raw salmon yoghurt, 120g rice cakes, 20g raw fillet whites, 75g rice, 100g 100g raw
fillet, 75g aspar- strawberries, peanut butter, steak, 40g oats with raw chick- salmon
meal 3 agus. 120g banana, One scoop brocolli. cinnamon en breast, fillet, 15g
C: 40g 25g raw al- (30-35g) whey 20g raw fat free
P: 30g monds protein mixed almonds cheese,
F:13g
with water. 70g
100g straw- asparagus
berries.

70g raw pasta, 245g white 60g brown 2 slices of 6-7 rice 55g 250g white
95g shrimp, 75g potato, 130g rice, 110g toast, 2 whole cakes, One basmati potato,
low fat pasta raw fillet raw 10% fat egg, 1 egg scoop (30g) rice, 110g 110g raw
meal 4 sauce, 20g par- steak, 75g beef mince. whites, 25g whey, 15g tuna, 12g chicken
C: 40g mesan. 2 Fish asparagus. 75g brocolli. reduced sug- raw al- olive oil breast, 50g
P: 30g oils 10g fat free ar ketchup. monds avocado,
F:12g cheese 40g strawber- 40 peas.
ries

TOTAL: Carbohydrates: 180g Protein: 120g Fat: 50g

FIT AFFINITY
NUTRITION
PAGE 17
DAYS OF EATING:

WEIGHT CATEGORY: 70-75kg -156-165lbs

Monday Tuesday Wednesday THURSDAY FRIDAY SATURDAY SUNDAY
1 Whole Egg, 4 2 Slice of One scoop 250g total 250g light One scoop 125g ham/
Egg whites, 25g Toast/Bread, (30g-35g) whey 0% fat greek Cottage (30g) whey turkey,
reduced sugar 100g sliced protein mixed yoghurt, One cheese, 5-6 protein 6-7 rice
ketchup. 70g ham/turkey. with water. apple (140g) rice cakes, 5 mixed with cakes, 50g
oats with cin- 15g of 50g lucky 15g raw fish oils water, 70g avocado
meal 1 namon. 3 Fish reduced fat charms, 125- almonds, 22g oats, 15g
C: 45g Oils butter. 80g 150ml of semi honey peanut
P: 30g blueberries skimmed milk. butter
F:12g 4 Fish oils

60g Cheese Sand- 235g Sweet 70g whole- 260g white 60g brown 2 slices
basmati rice, wich- 2 slices potato, 120g meal potato, 125g rice, 55g of bread,
100g tinned of bread. raw chicken pasta,110g 10% fat beef peas, 150g 120g ham
tuna, 50g peas 70g half fat breast(cooked turkey mince, 25g cod fillet, slices, 40g
and 65g avoca- cheese. 100g with no oil). breast, 50g reduced 10g olive avocado.
meal 2 do tomato. 50g 20g peanut avocado sugar ketch- oil. 30g re-
C: 50g
P: 30g lettuce. 25g butter up. duced sug-
F:13g reduced sug- ar ketch-
ar ketchup. up. 100g
125g straw- strawber-
berries. ries

250g raw new 200g total 0% 3 Caramel 235g Sweet 2 whole 60g basma- 55g brown
potatoes, 120g fat greek yo- Snack a Jack potato, 125g egg, 3 egg ti rice, 100g rice,
raw salmon ghurt, 160g rice cakes, 20g raw fillet whites, 80g raw chick- 100g raw
fillet, 75g aspar- strawberries, peanut butter, steak, 40g oats with en breast, salmon
meal 3 agus. 120g banana, One scoop brocolli. cinnamon 20g raw fillet, 15g
C: 50g 25g raw al- (30-35g) whey almonds fat free
P: 30g monds protein mixed cheese,
F:13g
with water. 70g aspar-
140g straw- agus
berries.

70g raw pasta, 245g white 60g brown 2 slices of 6-7 rice 55g basma- 250g white
95g shrimp, 75g potato, 130g rice, 125g raw toast, 2 whole cakes, One ti rice, 110g potato,
low fat pasta raw fillet 10% fat beef egg, 1 egg scoop (30g) tuna, 14g 110g raw
meal 4 sauce, 20g par- steak, 75g mince. 75g whites, 25g whey, 20g olive oil chicken
C: 45g mesan. 4 Fish asparagus.2 brocolli. reduced sug- raw al- breast, 60g
P: 30g oils fish oils ar ketchup. monds avocado,
F:14g 40g straw- 40 peas.
berries. 2 fish
oils

TOTAL: Carbohydrate: 190g Protein: 120g Fat: 52g

FIT AFFINITY
NUTRITION
PAGE 18
DAYS OF EATING:
WEIGHT CATEGORY: 75kg+ - 166lbs+
Monday Tuesday Wednesday THURSDAY FRIDAY SATURDAY SUNDAY
2 Whole Egg, 2 Slice of One scoop 250g total 250g light One scoop 125g ham/
3 Egg whites, Toast/Bread, (30g-35g) 0% fat greek Cottage (30g) whey turkey, 7-8
25g reduced 100g sliced whey protein yoghurt, One cheese, 6-7 protein rice cakes,
sugar ketchup. ham/turkey. mixed with apple (140g) rice cakes, 6 mixed with 60g avocado
75g oats with 18g of water. 55g 18g raw fish oils water, 75g
meal 1 cinnamon. reduced fat lucky charms, almonds, 25g oats, 20g
C: 50g butter. 105g 150ml-175ml honey peanut
P: 30g blueberries of semi butter
F:14g skimmed milk.
4 Fish oils

60g Cheese Sand- 235g Sweet 70g whole- 260g white 60g brown 2 slices of
basmati rice, wich- 2 slices potato, 120g meal potato, 125g rice, 55g bread, 120g
100g tinned of bread. raw chicken pasta,110g 10% fat beef peas, 150g ham slices,
tuna, 50g peas 70g half fat breast(cooked turkey mince, 25g cod fillet, 40g avoca-
and 65g cheese. 100g with no oil). breast, 50g reduced 10g olive do. 30g
meal 2 avocado tomato. 50g 20g peanut avocado sugar ketch- oil. reduced
C: 50g
P: 30g lettuce. 25g butter up. sugar
F:13g reduced sug- ketchup.
ar ketchup. 100g
125g straw- strawber-
berries. ries

250g raw new 200g total 0% 3 Caramel 235g Sweet 2 whole 60g 55g brown
potatoes, 120g fat greek yo- Snack a Jack potato, 125g egg, 3 egg basmati rice, 100g
raw salmon ghurt, 160g rice cakes, 20g raw fillet whites, 80g rice, 100g raw salmon
fillet, 75g strawberries, peanut butter, steak, 40g oats with raw chick- fillet, 15g
meal 3 asparagus. 120g banana, One scoop brocolli. cinnamon en breast, fat free
C: 50 25g raw al- (30-35g) whey 20g raw cheese, 70g
P: 30g monds protein mixed almonds asparagus
F:13g
with water.
140g straw-
berries.

80g raw pasta, 265g white 70g brown 2 slices of 7-8 rice 60g 275g white
95g shrimp, 75g potato, 130g rice, 125g raw toast, 2 whole cakes, One basmati potato, 110g
low fat pasta raw fillet 10% fat beef egg, 1 egg scoop (30g) rice, 110g raw chicken
meal 4 sauce, 20g steak, 75g mince. 75g whites, 25g whey, 20g tuna, 14g breast, 60g
C: 50g parmesan. 4 asparagus.2 brocolli. reduced sug- raw al- olive oil avocado, 40
P: 30g Fish oils fish oils ar ketchup. monds peas.
F:14g 90g straw-
berries. 2 fish
oils

TOTAL: Carbohydrates: 200g Protein: 120g Fat: 54g

FIT AFFINITY
NUTRITION
PAGE 19
 PLEASE NOTE THESE FOOD OPTIONS
VEGAN DAYS OF EATING: ARE TAILORED FOR VEGANS

WEIGHT CATEGORY: 50-55kg- 110-121lbs

Monday Tuesday Wednesday THURSDAY FRIDAY SATURDAY SUNDAY
One scoop (25g) 400g High One Scoop 400g high One scoop 5 quorn 200g white
Vegan Protein Protein Soya (25g) vegan protein soya (25g) vegan slices, 2 potato,
powder, 60g Yoghurt, 75g protein yoghurt, 40g protein slices of 150g
Oats, 5g blueberries, powder, 6-7 oats with powder, bread, 4 quorn
Coconut oil 100g banana rice cakes, 12g cinnmon 250ml flaxseed fillets, 40g
meal 1 raw almonds almond oils avocado
C: 40g milk, 4
P: 25g flaxseed
F:10g oils, 125g
banana

40g 50g Lentils, 45g brown 5 quorn 40g 50g Lentils, One Scoop
basmati rice, 160g Raw pasta, 150g slices, 2 slices basmati 160g Raw (25g)
150g Quorn Tofu, 125g quorn fillets, of bread, 4 rice, 150g Tofu, 125g vegan
fillets, 50g peas brocolli 75g asparagus, flaxseed oils Quorn brocolli protein
and 45g 40g asparagus fillets, 50g powder,
meal 2 avocado peas and 6-7 rice
C: 40g
P: 25g 45g avocado cakes,
F:10g 12g raw
almonds

5 plain rice 2 Quorn 35g basma- One scoop 175g white 5 plain rice 2 Quorn
cakes, One Sausages, 2 ti rice, 150g (25g) potato, cakes, One Sausages,
scoop (30g) Quorn slices, Quorn fillets, Vegan Protein 150g quorn scoop (30g) 2 Quorn
Vegan Protein 2 slices of 50g peas and powder, 50g fillets, 40g Vegan slices, 2
meal 3 Powder, 20g bread. 15g almonds Oats, 5g avocado Protein slices of
C: 35g Peanut butter macademia Powder, bread.
P: 25g oil 20g Peanut
F:10g
butter

60g 150g Raw 2 Quorn Sau- 55g basmati One scoop 40g bas- 5 plain rice
Wholewheat white potato. sages, 2 Quorn rice, 180g (25g) Veg- mati rice, cakes, One
pasta, 170g 75g pinto or slices, 2 slices Raw Tofu, 90g an Protein 90g pinto scoop (30g)
meal 4 Raw Tofu, 90g black beans. of bread. Asparagus. powder, 50g or black Vegan
C: 35g Asparagus. 150g quorn Oats, 5g Co- beans. Protein
P: 25g fillets, 35g conut oil 150g quorn Powder,
F:10g avocado. fillets, 12g 20g
almonds. Peanut
butter

TOTAL: Carbohydrates: 150 g Protein: 100g Fat: 40g

FIT AFFINITY
NUTRITION
PAGE 20
 PLEASE NOTE THESE FOOD OPTIONS
VEGAN DAYS OF EATING: ARE TAILORED FOR VEGANS

WEIGHT CATEGORY: 55-60kg-122-132 lbs.

Monday Tuesday Wednesday THURSDAY FRIDAY SATURDAY SUNDAY
One scoop (25g) 350g High One Scoop 450g high One scoop 6 quorn 200g white
Vegan Protein Protein Soya (30g) vegan protein soya (30g) vegan slices, 2 potato,
powder, 60g Yoghurt, 75g protein yoghurt, 40g protein slices of 180g
Oats, 5g Coco- blueberries, powder, 6-7 oats with powder, bread, 5 quorn
nut oil 70g banana rice cakes, 15g cinnmon 300ml flaxseed fillets, 40g
meal 1 raw almonds almond oils avocado
C: 40g milk, 4
P: 25g
F:12g flaxseed
oils, 125g
banana

40g basma- 50g Lentils, 45g brown 5 quorn 40g bas- 50g Lentils, One Scoop
ti rice, 150g 160g Raw pasta, 150g slices, 2 slices mati rice, 160g Raw (25g)
Quorn fillets, Tofu, 125g quorn fillets, of bread, 4 150g Quorn Tofu, 125g vegan
50g peas and brocolli 75g asparagus, fish oils fillets, 50g brocolli protein
meal 2 45g avocado 40g avocado peas and powder,
C: 40g 45g avocado 6-7 rice
P: 25g cakes,
F:10g 12g raw
almonds

5-6 plain rice 1 Quorn 40g basma- One scoop 200g white 5-6 plain 1 Quorn
cakes, One Sausage, 2 ti rice, 150g (25g) potato, rice cakes, Sausage,
scoop (25-30g) Quorn slices, Quorn fillets, Vegan Protein 150g quorn One scoop 2 Quorn
Vegan Protein 1 Medium 50g peas and powder, 60g fillets, 40g (25-30g) slices, 1
meal 3 Powder, 15g sized pitta 15g almonds Oats, 5g avocado Vegan Medium
C: 40g Peanut butter bread, 20g macademia Protein sized pitta
P: 25g reduced sug- oil Powder, bread, 20g
F:10g
ar ketchup. 15g Peanut reduced
butter sugar
ketchup.

70g 175g Raw 3 Quorn 50g basmati One scoop 45g bas- 6 plain rice
Wholewheat white potato. Sausages, 2 rice, 200g (30g) Veg- mati rice, cakes, One
pasta, 200g 75g pinto or Quorn slices, Raw Tofu, 90g an Protein 90g pinto scoop
meal 4 Raw Tofu, 90g black beans. 2 slices of Asparagus. powder, 60g or black (30-35g)
C: 40g Asparagus. 2 175g quorn bread. 25g Oats, 7g beans. Vegan
P: 30g flaxseed oils fillets, 50g reduced sugar Coconut oil 190g quorn Protein
F:13g avocado. ketchup fillets, 16g Powder,
almonds. 22g
Peanut
butter
TOTAL: Carbohydrates: 160g Protein: 110g Fat:45g

FIT AFFINITY
NUTRITION
PAGE 21
 PLEASE NOTE THESE FOOD OPTIONS
VEGAN DAYS OF EATING: ARE TAILORED FOR VEGANS

WEIGHT CATEGORY: 60-65kg-133-143lbs

Monday Tuesday Wednesday THURSDAY FRIDAY SATURDAY SUNDAY
One scoop (30g) 400g High One Scoop 450g high One scoop 6 quorn 225g white
Vegan Protein Protein Soya (30g) vegan protein soya (30g) vegan slices, 2 potato,
powder, 70g Yoghurt, 75g protein yoghurt, 50g protein slices of 180g
Oats, 5g Coco- blueberries, powder, 7-8 oats with powder, bread, 5 quorn
nut oil 120g banana rice cakes, 15g cinnmon 300ml flaxseed fillets, 40g
meal 1 raw almonds almond oils. 30g avocado
C: 40g milk, 4 reduced
P: 30g
F: 12g flaxseed sugar
oils, 150g ketchup
banana

45g basma- 50g Lentils, 55g brown 5 quorn 45g bas- 50g Lentils, One Scoop
ti rice, 150g 160g Raw pasta, 150g slices, 2 slices mati rice, 160g Raw (25g) veg-
Quorn fillets, Tofu, 125g quorn fillets, of bread, 4 150g Quorn Tofu, 125g an protein
50g peas and brocolli 60g asparagus, flaxseed oils. fillets, 50g brocolli powder,7-8
meal 2 45g avocado 50g avocado 50g strawber- peas and rice cakes,
C: 40g ries. 45g avocado 17g raw
P: 25g almonds
F:13g

5-6 plain rice 2 Quorn 40g basma- One scoop 200g white 5-6 plain 2 Quorn
cakes, One Sausages, 2 ti rice, 200g (30g) Veg- potato, rice cakes, Sausages,
scoop (30g) Quorn slices, Quorn fillets, an Protein 200g quorn One scoop 2 Quorn
Vegan Protein 2 slices of 50g peas and powder, 60g fillets, 30g (30g) Veg- slices, 2
meal 3 Powder, 20g bread, 20g 15g almonds Oats, 5g mac- avocado an Protein slices of
C: 40g Peanut butter reduced sug- ademia oil Powder, bread, 20g
P: 30g ar ketchup. 20g Peanut reduced
F:13g
butter sugar
ketchup.

60g Whole- 150g Raw 2 Quorn Sau- 50g basmati One scoop 45g bas- 6 plain rice
wheat pasta, white potato. sages, 4 Quorn rice, 190g (30g) Veg- mati rice, cakes, One
170g Raw Tofu, 75g pinto or slices, 2 slices Raw Tofu, 90g an Protein 90g pinto scoop (30-
meal 4 90 Asparagus. black beans. of bread. 25g Asparagus. powder, 60g or black 35g) Vegan
C: 40g 150g quorn reduced sugar Oats, 5g Co- beans. Protein
P: 30g fillets, 35g ketchup conut oil 190g quorn Powder,
F:10g avocado. fillets, 12g 18g Pea-
almonds. nut butter

TOTAL: Carbohydrates: 170g Protein: 115g Fat:48g

FIT AFFINITY
NUTRITION
PAGE 22
 PLEASE NOTE THESE FOOD OPTIONS
VEGAN DAYS OF EATING: ARE TAILORED FOR VEGANS

WEIGHT CATEGORY: 65-70kg-144-155lbs

Monday Tuesday Wednesday THURSDAY FRIDAY SATURDAY SUNDAY
One scoop (30g) 400g High One Scoop 450g high One scoop 6 quorn 225g white
Vegan Protein Protein Soya (30g) vegan protein soya (30g) vegan slices, 2 potato,
powder, 60g Yoghurt, 75g protein yoghurt, 50g protein slices of 180g
Oats, 5g blueberries, powder, 7-8 oats with powder, bread, 5 quorn
Coconut oil 120g banana rice cakes, 15g cinnmon 300ml flaxseed fillets, 40g
meal 1 raw almonds almond oils. 30g avocado
C: 45g milk, 4 fish reduced
P: 30g
F: 12g oils, 150g sugar
banana ketchup

45g basma- 50g Lentils, 55g brown 6 quorn slic- 45g bas- 50g Lentils, One Scoop
ti rice, 190g 200g Raw pasta, 190g es, 2 slices of mati rice, 200g Raw (30g) veg-
Quorn fillets, Tofu, 125g quorn fillets, bread, 4 flax- 190g Quorn Tofu, 125g an protein
50g peas and brocolli, Slice 50g asparagus, seed oils. 50g fillets, 50g brocolli, powder,7-8
meal 2 45g avocado of bread/ 40g avocado strawberries. peas and Slice of rice cakes,
C: 40g toast. 75g 3 fish oils 45g avocado bread/ 17g raw
P: 30g Strawberries toast. 75g almonds
F:13g Strawber-
ries

6-7 plain rice 2 Quorn 45g basma- One scoop 225g white 6-7 plain 2 Quorn
cakes, One Sausages, 2 ti rice, 200g (30g) Veg- potato, rice cakes, Sausages,
scoop (30g) Quorn slices, Quorn fillets, an Protein 200g quorn One scoop 2 Quorn
Vegan Protein 2 slices of 50g peas and powder, 70g fillets, 30g (30g) Veg- slices, 2
meal 3 Powder, 20g bread, 35g 15g almonds Oats, 5g mac- avocado an Protein slices of
C: 40 Peanut butter reduced sug- ademia oil Powder, bread, 35g
P: 30 ar ketchup. 20g Peanut reduced
F:13
butter sugar
ketchup.

70g 180g Raw 2 Quorn Sau- 55g basmati One scoop 50g bas- 7 plain rice
Wholewheat white potato. sages, 4 Quorn rice, 190g (30g) mati rice, cakes, One
pasta, 170g Raw 75g pinto or slices, 2 slices Raw Tofu, 90g Vegan 90g pinto scoop (30-
meal 4 Tofu, 90 Aspar- black beans. of bread. 25g Asparagus. Protein or black 35g) Vegan
C: 40g agus. 8g Canola 150g quorn reduced sugar powder, 70g beans. Protein
P: 30g Oil fillets, 45g ketchup. 50g Oats, 6g 190g quorn Powder,
F:12g avocado. strawberries Coconut oil fillets, 15g 20g Pea-
almonds. nut butter

TOTAL: Carbohydrates: 180g Protein: 120 g Fat: 50g

FIT AFFINITY
NUTRITION
PAGE 23
 PLEASE NOTE THESE FOOD OPTIONS
VEGAN DAYS OF EATING: ARE TAILORED FOR VEGANS

WEIGHT CATEGORY: 70-75kg-156-165lbs

Monday Tuesday Wednesday THURSDAY FRIDAY SATURDAY SUNDAY
One scoop (30g) 400g High One Scoop 450g high One scoop 6 quorn 250g white
Vegan Protein Protein Soya (30g) vegan protein soya (30g) vegan slices, 2 potato,
powder, 80g Yoghurt, protein yoghurt, 60g protein slices of 180g
Oats, 5g 100g powder,8-9 oats with powder, bread, 5 quorn
Coconut oil blueberries, rice cakes, 15g cinnmon 300ml flaxseed fillets, 40g
145g banana raw almonds almond oils. 30g avocado
meal 1 milk, 4 reduced
C: 50g flaxseed sugar
P: 30g oils, 150g ketchup.
F: 12g
banana. 50g 50g Straw-
stawberries berries

50g basma- 50g Lentils, 65g brown 6 quorn 50g 50g Len- One Scoop
ti rice, 190g 200g Raw pasta, 190g slices, 2 slices basmati tils, 200g (30g)
Quorn fillets, Tofu, 125g quorn fillets, of bread, 4 rice, 190g Raw Tofu, vegan
50g peas and brocolli, Slice 50g asparagus, flaxseed oils. Quorn 125g bro- protein
meal 2 45g avocado of bread/ 40g avocado 100g straw- fillets, 50g colli, Slice powder,8-9
C: 50g toast. 125g berries. 3 fish peas and of bread/ rice cakes,
P: 30g Strawberries oils 45g avocado toast. 125g 17g raw
F:13g Strawber- almonds
ries

6-7 plain rice 2 Quorn 45g basma- One scoop 225g white 6-7 plain 2 Quorn
cakes, One Sausages, 2 ti rice, 200g (30g) potato, rice cakes, Sausages,
scoop (30g) Quorn slices, Quorn fillets, Vegan Protein 200g quorn One scoop 2 Quorn
Vegan Protein 2 slices of 50g peas and powder, 70g fillets, 30g (30g) slices, 2
meal 3 Powder, 20g bread, 35g 15g almonds Oats, 5g avocado Vegan slices of
C: 45g Peanut butter reduced macademia Protein bread, 35g
P: 30g sugar oil Powder, reduced
F:13g
ketchup. 20g Peanut sugar
butter ketchup.

65g 180g Raw 3 Quorn Sau- 55g basmati One scoop 50g 7 plain rice
Wholewheat white potato. sages, 3 Quorn rice, 190g (30g) basmati cakes, One
pasta, 170g 75g pinto or slices, 2 slices Raw Tofu, 90g Vegan rice, 90g scoop (30-
meal 4 Raw Tofu, 90 black beans. of bread. 25g Asparagus. 2 Protein pinto or 35g) Vegan
C: 45g Asparagus. 10g 150g quorn reduced sugar fish oils powder, 70g black Protein
P: 30g Canola Oil fillets, 55g ketchup. 50g Oats, 8g Co- beans. Powder,
F:13g avocado. strawberries conut oil 190g quorn 24g
fillets, 20g Peanut
almonds. butter

TOTAL: Carbohydrates: 190g Protein: 120g Fat: 52g

FIT AFFINITY
NUTRITION
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 PLEASE NOTE THESE FOOD OPTIONS
VEGAN DAYS OF EATING: ARE TAILORED FOR VEGANS

WEIGHT CATEGORY: 75kg+ - 166lbs+

Monday Tuesday Wednesday THURSDAY FRIDAY SATURDAY SUNDAY
One scoop (30g) 400g High One Scoop 450g high One scoop 6 quorn slic- 250g white
Vegan Protein Protein Soya (30g) vegan protein soya (30g) vegan es, 2 slices potato,
powder, 80g Yoghurt, protein yoghurt, 60g protein of bread, 5 180g
Oats, 5g 100g powder,8-9 oats with powder, flaxseed oils. quorn
Coconut oil blueberries, rice cakes, cinnmon 300ml 30g reduced fillets, 40g
meal 1 145g banana 15g raw almond sugar ketch- avocado
C: 50g almonds milk, 4 up. 50g
P: 30g
F: 12g flaxseed strawberries
oils, 150g
banana. 50g
stawberries

50g 50g Lentils, 65g brown 6 quorn 50g bas- 50g Lentils, One Scoop
basmati rice, 200g Raw pasta, 190g slices, 2 slices mati rice, 200g Raw (30g)
190g Quorn Tofu, 125g quorn fillets, of bread, 4 190g Quorn Tofu, 125g vegan
fillets, 50g peas brocolli, Slice 50g aspar- fish oils. 100g fillets, 50g brocolli, Slice protein
meal 2 and 45g of bread/ agus, 40g strawberries. peas and of bread/ powder,8-9
C: 50g avocado toast. 125g avocado 3 flaxseed oils 45g avocado toast. 125g rice cakes,
P: 30g Strawberries Strawberries 17g raw
F:13g almonds

7-8 plain rice 2 Quorn 50g One scoop 250g white 7-8 plain rice 2 Quorn
cakes, One Sausages, 2 basmati rice, (30g) Vegan potato, cakes, One Sausages,
scoop (30g) Quorn slices, 200g Quorn Protein 200g quorn scoop (30g) 2 Quorn
Vegan Protein 2 slices of fillets, 50g powder, 80g fillets, 40g Vegan Pro- slices, 2
meal 3 Powder, 25g bread, 20g peas and 20g Oats, 8g avocado tein Powder, slices of
C: 50g Peanut butter Reduced almonds macademia 25g Peanut bread, 20g
P: 30g Sugar ketch- oil butter Reduced
F:15g up. 75g Sugar
Strawberries ketchup.
75g Straw-
berries

75g 210g Raw 3 Quorn 60g basmati One scoop 55g basmati 8 plain rice
Wholewheat white potato. Sausages, 3 rice, 190g (30g) rice, 90g pin- cakes, One
pasta, 170g 75g pinto or Quorn slices, Raw Tofu, 90g Vegan to or black scoop
meal 4 Raw Tofu, 90 black beans. 2 slices of Asparagus. 2 Protein beans. 190g (30-35g)
C: 50g Asparagus. 10g 150g quorn bread. 25g fish oils powder, 80g quorn fillets, Vegan
P: 30g Canola Oil fillets, 55g reduced sug- Oats, 8g 20g almonds. Protein
F:14g avocado. ar ketchup. Coconut oil Powder,
100g straw- 24g
berries Peanut
butter
TOTAL: Carbohydrates: 200g Protein: 120g Fat: 54g

FIT AFFINITY
NUTRITION
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FIT AFFINITY
NUTRITION
PAGE 26
 DISCLAIMER

This e-book offers health, fitness and nutrition information. It is designed

for informational purposes only.

This e-book should not be relied on for any diagnostic, medical or

treatment purposes. You should consult your physician before beginning
any weight loss or fitness plan, or for guidance about a specific medical
condition. Fit Affinity and Joseph Hart expressly disclaim responsibility,
and shall have no liability for any damages, loss, injury, illness, pain,
discomfort, death of liability whatsoever suffered as a result of your
reliance on the information within this e-book.

The e-book is for use only by healthy, adult individuals. The e-book is
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individuals with an active medical diagnosis of anorexia or bulimia
nervosa, individuals recovering from surgery, individuals feeling unwell
and those who suffer from diagnosed hypoglycaemia. These individuals
are specifically warned to seek professional medical advice before
partaking in any weight loss, diet or exercise plan.

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NUTRITION
PAGE 27