Professional Documents
Culture Documents
Tammy Hembrow Meal Plan PDF
Tammy Hembrow Meal Plan PDF
3 You accept that you are entirely responsible for your success and
results from our programs and guides. We make no guarantees
aboutyour outcomes or results.
The main questions I am often asked are “What when trying to get fit. These mistakes include
workouts do you do?” and “What exercises work trying to starve themselves, cutting out carbs,
best?”. What people fail to realise is that getting and consuming crazy diet pills. All of these things
fit depends more on what you eat than the are unhealthy and can sometimes lead to small
exercises you do. We’ve all heard the saying “you results that are short-lived.
can’t out exercise a bad diet”. This statement Eating a healthy diet is so important and once
couldn’t be more true! Your health and what your it becomes part of your daily life it becomes so
body looks like largely depend on what types of much easier to continue as you begin to look and
foods you eat. People often make big mistakes feel great.
2
MEAL PLAN
Recipes
Rice cakes with tuna ...................................... 15 Mexican beef mince and rice .................. 21
Peanut butter and celery .......................... 15 Greek yogurt and berries ........................... 22
3
MEAL PLAN
Clean eating
What is this?
4
MEAL PLAN
Macronutrients
What are they?
bodybuilding.com iifym.com
5
MEAL PLAN
Cheat meals
What is a ‘cheat meal’?
A cheat meal is when you replace one of your usual meals each
week or a couple of weeks with a meal that doesn’t follow your
typical diet of clean whole foods. It is often a meal high in calories
and carbs and can be viewed as a treat to yourself for eating
healthy all week. I haven’t included any of my cheat meals in this
meal plan but I do usually consume one cheat meal a week. My
cheat meal usually consists of something like a burger or pizza
and a dessert.
Make sure you are only having one cheat meal and not an
entire day of over-indulging.
burger and baked fries. This could still be considered a cheat meal that
isn’t quite as bad as having something filled with sugar and no nutritional
value such as ice cream and sweets. Keep in mind, if you have quite a lot
of weight to lose it could be a good idea to skip the cheat meal completely
until you are closer to your goals.
6
MEAL PLAN
GROCERY LIST
Whey protein isolate
Plain rolled oats 04.
6 Skinless, boneless chicken breast
GROCERY
1 container extra lean beef mince
1 Large sweet potato
1 packet green beans
1 broccoli head
• Whey protein isolate • 1 tomato
1 bag baby spinach leaves
• Plain rolled oats • Peanut butter (100%
6 Garlic cloves
• 6 Skinless, boneless peanuts)
Plain rice cakes
chicken breast • 1 banana
1 can tuna in springwater
• 1 container extra lean • Honey
1 avocado
beef mince • 3 Salmon fillets
Brown rice
• 1 Large sweet potato • 10 asparagus spears
3 Lemons
• 1 packet green beans • Iceberg lettuce
6 eggs
• 1 broccoli head • 2 can diced tomatoes (No
2 onions
Rye bread (I•use1 bag baby spinach leaves
Burgen) added salt)
1 tomato • 6 Garlic cloves • 1 red capsicum
Peanut butter • Plain rice
(100% cakes
peanuts) • 1 can pinto beans (I use
1 banana • 1 can tuna in springwater old el paso mexe beans)
Honey • 1 avocado • Greek yogurt
• Brown rice
3 Salmon fillets • Strawberries
10 asparagus• 3spears
Lemons • Blueberries (I use frozen)
Iceberg lettuce
• 6 eggs • Celery
2 can diced •tomatoes
2 onions (No added salt) • 1 quarter watermelon
1 red capsicum
• Rye bread (I use Burgen) • Macadamia oil or extra
1 can pinto beans (I use old el paso mexe beans) virgin coconut oil
Greek yogurt
Strawberries Spices:
Blueberries (I use frozen)
• Cumin • Oregano
Celery
• Paprika • Black pepper
1 quarter watermelon
• Ground chilli • Thymme
Macadamia oil or extra virgin coconut oil
• Garlic powder • Dried parsley
• Coriander • Italian spice mix
• Cayanne pepper
7
MEAL PLAN
Day 2
• Egg white omelette • Greek yogurt, honey &
berries
• Protein shake
• Salmon & asparagus
• Cajun chicken
• Protein oats
8
MEAL PLAN
MEAL PLAN
Day 4
• Egg white omelette • Turkey lettuce wraps
9
MEAL PLAN
MEAL PLAN
Day 6
• Egg white omelette • Peanut butter rice cakes
10
MEAL PLAN
11
MEAL PLAN
Protein Milkshake
Difficulty Serves: 1
easy
02.
Protein oats
Difficulty Serves: 1
easy
12
MEAL PLAN
Watermelon
Difficulty Serves: 1
easy
04.
13
MEAL PLAN
Preparation
Preheat oven to 200°C.
Have you already got all the
Peel sweet potato and cut into chips.
ingredients for this recipe?
Drizzle chips with coconut oil and mix to coat evenly.
You can check it out on
your list. Spread chips into single layer onto cooking tray lined with
baking paper.
Place in oven and cook for 20 minutes while preparing chicken.
Combine Spices in a small bowl and set aside.
Dice raw chicken into bite size cubes.
Sprinkle spice mix onto chicken and mix to coat all pieces.
Spread chicken evenly onto cooking tray lined with baking paper
and place in oven with sweet potato and cook for a further 15-20
minutes until chicken juices run clear.
Heat teaspoon of coconut oil in pan on medium heat.
Place green beans on pan and cook for a few minutes until
bright green.
Add chopped garlic to pan and cook until beans begin to brown and
are cooked to desired tenderness.
Divide ingredients into 4 portions and serve.
14
MEAL PLAN
07.
15
MEAL PLAN
Preparation
16
MEAL PLAN
Preparation
Places eggs and egg whites and spices in bowl and whisk
together.
Add oil to pan and place on medium heat.
Once oil is hot, add all ingredients.
Gently push edges of cooked egg towards center and tilt
pan to allow uncooked parts to cook.
Cook for 2-3 minutes.
Once egg is almost fully cooked, fold the omelette in half
and remove from heat.
Serve while hot.
17
MEAL PLAN
Eggs on toast
Difficulty Serves: 1
easy
Preparation
Heat oil on pan at medium heat.
Once hot, add eggs and cook for 2-3 minutes.
Toast 1 piece of rye bread while egg cooks.
Serve eggs, avocado, and tomato on toast with a squeeze
of lemon and cracked pepper on top.
18
MEAL PLAN
Preparation
Preheat oven to 200°C.
Pat salmon fillets with paper towel to dry.
Drizzle salmon fillets with oil and rub over the salmon to
coat and season with salt and pepper.
Place fillets on baking tray lined with foil.
Place asparagus spears on the same or a separate tray,
drizzle with oil, and season with salt and pepper.
Place in the oven and cook for approximately 10 minutes
until salmon is flaky.
Squeeze lemon over dish to serve.
19
MEAL PLAN
Preparation
Heat oil in pan at a medium-high heat.
heat
Place turkey mince to the pan to brown.
brown
Add onion, capsicum, garlic, and spices to the pan and cook
for 3 minutes.
minutes
Add diced tomatoes and cook for 1-2 more minutes.
minutes
Remove from heat and serve in lettuce leaves.
leaves
MEAL PLAN
20
MEAL PLAN
Preparation
Cook rice as per directions.
Place oil in pan and heat on medium-high heat.
Place chopped onion in pan and cook for a few minutes.
Add beef mince to pan, stir to break up mince and cook for
about 5 minutes or until beef is brown.
Add diced tomatoes, spices, and beans, and cook for a
couple more minutes on a low heat.
Serve with rice.
21
MEAL PLAN
1 small handful of
blueberries
Drizzle of honey
22
MEAL PLAN