50DAYFOCUS

Jamie McNamee
June 2015

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Each week the portion size may differ slightly. Make

Protein sure you use this sheet to correctly plan your meals

Food description Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7

Bacon (back) 90g 90g 85g 85g 80g 80g 80g
Bacon (streaky) 70g 70g 65g 65g 65g 60g 60g
Beef mince 85g 85g 80g 80g 80g 75g 75g
Beef mince (lean) 115g 110g 105g 105g 100g 95g 95g
Beef steak 110g 110g 105g 100g 100g 95g 95g
Beef steak (lean) 145g 145g 140g 135g 130g 125g 125g
Chicken (dark meat (thighs and wing) skinless) 180g 175g 170g 165g 160g 155g 155g
Chicken (white meat (breast) skinless) 165g 165g 155g 155g 150g 140g 140g
Meat
Ham 185g 180g 170g 170g 165g 155g 155g
Kidney 230g 225g 215g 210g 205g 195g 195g
Lamb mince 100g 100g 95g 90g 90g 85g 85g
Liver 175g 170g 165g 160g 155g 150g 150g
Parma ham 90g 85g 85g 80g 80g 75g 75g
Pork diced 135g 130g 125g 120g 120g 115g 115g
Turkey breast (skinless) 185g 185g 175g 170g 170g 160g 160g
Venison 190g 185g 180g 175g 170g 165g 165g
Cod 245g 240g 230g 225g 220g 210g 210g
Haddock 240g 235g 225g 220g 215g 205g 205g
Kipper 85g 85g 80g 80g 75g 75g 75g
Pink salmon (canned in brine) 130g 125g 120g 120g 115g 110g 110g
Prawns 260g 255g 240g 235g 230g 220g 220g
Rainbow trout 155g 155g 145g 145g 140g 135g 135g
Salmon 110g 105g 100g 100g 100g 95g 95g
Fish Sardines (canned in brine, drained) 115g 110g 105g 105g 100g 100g 100g
Sardines (canned in oil, drained) 90g 85g 85g 80g 80g 75g 75g
Smoked mackerel 55g 55g 50g 50g 50g 45g 45g
Smoked salmon 140g 135g 130g 125g 125g 120g 120g
Sole 220g 215g 205g 200g 200g 190g 190g
Squid 240g 235g 225g 220g 215g 205g 205g
Tilapia 230g 225g 215g 210g 205g 200g 200g
Tuna in springwater 200g 195g 185g 180g 180g 170g 170g
Tuna steak 145g 140g 135g 130g 130g 125g 125g
Cottage cheese 195g 190g 180g 180g 175g 165g 165g
Edam cheese 55g 55g 55g 55g 50g 50g 50g
Emmental cheese 50g 50g 50g 45g 45g 45g 45g
Dairy
Mozzarella cheese 75g 75g 70g 70g 70g 65g 65g
Parmesan cheese 45g 45g 45g 45g 40g 40g 40g
Skyr high protein yoghurt 300g 295g 285g 275g 270g 260g 260g
Eggs 2egg(s) 2egg(s) 2egg(s) 2egg(s) 2egg(s) 2egg(s) 2egg(s)
Other Liquid egg white 390g 385g 370g 360g 350g 335g 335g
Whey protein 50g 50g 45g 45g 45g 45g 45g

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Each week the portion size may differ slightly. Make

Fat sure you use this sheet to correctly plan your meals

Food description Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7

Brie cheese 55g 50g 50g 50g 50g 45g 45g
Butter 25g 25g 25g 25g 20g 20g 20g
Camembert cheese 65g 60g 60g 60g 55g 55g 55g
Cream (double) 35g 35g 35g 35g 35g 30g 30g
Cream (single) 95g 95g 90g 85g 85g 80g 80g
Cream cheese (full fat) 40g 40g 40g 40g 40g 35g 35g
Creme Fraiche (full fat) 50g 50g 45g 45g 45g 40g 40g
Emmental cheese 50g 45g 45g 45g 45g 40g 40g
Feta cheese 75g 70g 70g 70g 65g 65g 65g
Dairy
Goats cheese 55g 55g 55g 55g 50g 50g 50g
Gouda cheese 50g 50g 45g 45g 45g 40g 40g
Greek yoghurt (Full fat) 135g 130g 125g 125g 120g 115g 115g
Haloumi cheese 55g 55g 50g 50g 50g 50g 50g
Mature cheddar cheese 45g 45g 40g 40g 40g 40g 40g
Mozzarella cheese 70g 70g 65g 65g 65g 60g 60g
Paneer 50g 50g 50g 50g 45g 45g 45g
Parmesan cheese 45g 45g 40g 40g 40g 40g 40g
Stilton cheese 45g 45g 40g 40g 40g 40g 40g
Almonds 30g 30g 30g 30g 25g 25g 25g
Cashews 30g 30g 30g 30g 30g 25g 25g
Hazelnuts 30g 30g 25g 25g 25g 25g 25g
Nuts and
Macadamia 25g 25g 25g 25g 20g 20g 20g
seeds
Mixed nuts 30g 30g 30g 30g 30g 25g 25g
Seeds (pumpkin, sunflower or sesame) 30g 30g 30g 30g 30g 25g 25g
Walnuts 25g 25g 25g 25g 25g 25g 25g
Bacon (back) 85g 85g 80g 80g 75g 75g 75g
Bacon (streaky) 65g 65g 65g 60g 60g 55g 55g
Meat and
Chorizo 65g 60g 60g 60g 55g 55g 55g
fish
Kipper 80g 80g 75g 75g 70g 70g 70g
Smoked mackerel 50g 50g 50g 50g 45g 45g 45g
Almond butter 30g 30g 30g 25g 25g 25g 25g
Avocado 95g 95g 90g 90g 85g 85g 85g
Coconut cream 55g 50g 50g 50g 45g 45g 45g
Coconut milk (Full fat) 90g 85g 85g 80g 80g 75g 75g
Coconut oil 20g 20g 20g 20g 20g 20g 20g
Eggs 130g 125g 120g 120g 115g 110g 110g
Extra virgin olive oil 20g 20g 20g 20g 20g 20g 20g
Other Hummus 55g 55g 55g 55g 50g 50g 50g
Mayonnaise 25g 25g 25g 25g 25g 25g 25g
Olives 180g 175g 165g 165g 160g 155g 155g
Organic basil pesto 40g 40g 35g 35g 35g 35g 35g
Other oils 20g 20g 20g 20g 20g 20g 20g
Peanut butter 30g 30g 30g 30g 25g 25g 25g
Tartare sauce 60g 60g 60g 55g 55g 55g 55g

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Each week the portion size may differ slightly. Make

Carbohydrate sure you use this sheet to correctly plan your meals

Food description Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7

All other beans (borlotti, haricot, kidney, cannellini, etc) (canned) 365g 355g 285g 225g 325g 210g 210g
All other beans (borlotti, haricot, kidney, cannellini, etc) (raw) 125g 120g 95g 75g 110g 70g 70g
Baked beans 455g 445g 355g 280g 405g 260g 260g
Legumes Chick peas (canned) 320g 315g 250g 195g 285g 185g 185g
Chick peas (raw) 115g 115g 90g 70g 105g 65g 65g
Lentils (canned) 350g 345g 275g 215g 315g 200g 200g
Lentils (raw) 125g 120g 95g 75g 110g 70g 70g
Wheat and Couscous 160g 160g 125g 100g 145g 95g 95g
rye Egg noodles (raw) 95g 90g 75g 60g 85g 55g 55g
products Pasta (raw) 135g 130g 105g 80g 120g 75g 75g
Brown rice (raw) 105g 100g 80g 65g 90g 60g 60g
Rice noodles (raw) 95g 95g 75g 60g 85g 55g 55g
Rice
Rice pasta (raw) 110g 105g 85g 65g 100g 60g 60g
products
Risotto rice (raw) 105g 100g 80g 65g 95g 60g 60g
White basmati rice (raw) 100g 100g 80g 65g 90g 60g 60g
Sweet potato (raw) 420g 415g 330g 260g 380g 240g 240g
Potato
White potato (raw) 490g 480g 385g 300g 440g 280g 280g
Jumbo rolled oats (raw) 102g 100g 80g 65g 90g 60g 60g
Muesli (no added sugar) 100g 100g 80g 60g 90g 55g 55g
Quinoa 120g 115g 95g 75g 105g 70g 70g
Other
Make your post workout shake with the amount of maltodextrin listed

Maltodextrin 95g 95g 75g 60g 0g 0g 0g

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Friendly flavours
A selection of condiments, herbs and spices that can be used to liven up and enrich your meals. Not only will they add amazing tastes, many of
them have health benefits.

Food description Flavour description

Pepperdew Sweet, spicy and juicy
Jalepeno peppers Dry and hot
Chilli Plain old spicy
Garlic A good immune booster
Ginger Great in Thai food
Spring onion More delicate than onion
Onion/shallot Provides the base for several sauces in many cuisines
BBQ spice mix A dry BBQ flavour
Cajun spice mix Dry and spicy
Peri-Peri spice mix Hot and fiery
Cumin Adds depth and warmth. Used in Middle Eastern, Mexican and Indian cuisine
Corriander Versatile spice with a mild sweet citrus flavour
Garam Masala Sweet, armoatic blend of spices. Adds delicate flavour for curries
Paprika Sweet, peppery and full bodied
Tamarind Sweet, sour and fruity. Frequently use din Thai. Can be used in BBQ sauce
Salt It is what it is. Brings out flavours in food
Pepper Adds tang and heat
Basil Frangrant mediterranean herb
Capers Adds sweet and salty taste to a dish
Soy sauce Used a lot in oriental cooking. Gives a salty flavour
Fish sauce A salty Thai seasoning
Rice wine vinegar Used to make sweet and sour sauces
Red wine vinegar Adds a warm tang to dressings, sauces and marinades
Parsley Fresh palette cleanser
Thyme Earthy. Used in Mediterranean cooking
Oregano Earthy. Used in Mediterranean cooking
Lemongrass Fresh and frangrant. Used in Thai cooking
Lime leaves Fresh and fragrant. Used in Thai cooking
Cinnamon Strong flavour. Sweet, spicy and rich
Chinese five spice Used in Chinese cooking.
Worcester sauce Adds depth and tang to meat dishes
Balsamic vinegar Great salad dressing
Harissa paste Rich and fiery. Use in moderation!
Ras-el-hanout Complex North African spice blend
Turmeric Used in many eastern dishes to provide a yellow/orange colour. Has anti inflammatory properties

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Free foods
The portion sizes are to be used as a guide only. You do not need to be strict with any of these foods. Use them liberally to enhance your
dishes and fill up your plate

Food description Typical portion size

Brocolli 4 heads
Spinach 2 handfuls
Asparagus 5 spears
Courgette Half a large courgette
Peppers Half a pepper
Leeks 1 medium leek
Curly kale 2 handfuls
Spring greens 2 big handfuls
Brussel sprouts 4 sprouts
Parsnips 1 parsnip
Swede Quarter of a swede
Tinned tomatoes half a can
Green beans 1 handful
Mushrooms 5 mushrooms
Beetroot (raw) 2 beetroot
Tomatoes 2 tomatoes
Cucumber Quarter of a cucumber
Cauliflower 4 heads
Pak choi Half a pak choi
Mange tout 1 handful
Rocket 2 handfuls
Lettuce 2 handfuls
Watercress 2 handfuls
Butternut squash Quarter of a squash
Pumpkin Quarter of a pumpkin
Cabbage Quarter of a cabbage
Onion 1 onion
Stir fry vegetables 1 pack

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Week number: ____

Week commencing Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Exercise
Food choice Portion size Food choice Portion size Food choice Portion size Food choice Portion size Food choice Portion size Food choice Portion size Food choice Portion size

Protein
Breakfast

Fat

Meal reference

Protein
Lunch

Fat

Meal reference

Protein

Fat
Dinner

Carbohydrate

Meal reference

Protein
Snack

Fat
Post workout

Protein

Carbohydrate

Potential difficulties

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Mark each day as you complete it. Note any potential set backs so you see them coming well in advance

Start date Weight Hips Waist

Starting stats
End date
Note your progress each week
Weight Hips Waist

Week 1 1 2 3 4 5 6 7

Week 2 8 9 10 11 12 13 14

Week 3 15 16 17 18 19 20 21

Week 4 22 23 24 25 26 27 28

Week 5 29 30 31 32 33 34 35

Week 6 36 37 38 39 40 41 42

Week 7 43 44 45 46 47 48 49

50
Exercise complete

Diet perfect

Both complete...perfect!

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ogress each week

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