a queen

COOK LIKE
THIS MAY BE ONE OF THE MOST
IMPORTANT THINGS WE DISCUSS IN ALL
OF YOUR EBOOKS! WHY?
One of the biggest reasons diets fail is because
of boredom, we have all been there. Start a new
eating plan that is plain fish and broccoli with
Quick hint
minimal seasoning... Just boring, bland foods,
because that is what we initially believe to be
necessary to achieve results.
News flash:
THAT IS FALSE!
Reaching your dietary goals is all about
consistency, adherence and time. It’s no secret…
We must enjoy our food, we must be consistent
and we must set short & long term goals.
Learning to cook your food without adding an
abundance of calories is vital, easy to do and
allows you to be creative. Knowing how to track
your calories, be flexible with your diet and
read nutritional labels is really going to help
this process.
We often start a new diet, and for many
that means removing the evil salt and not
using seasonings/spices because they are
fattening... WRONG.
Potentional scenario: starts new diet, drinks
more water, decreases salt (sodium), ends up
in hospital with hyponatremia. Electrolytes are
vital, electrolytes are essential. If you are training,
doing cardio, sweating, having high amounts
of fluids, you NEED them, otherwise a range of
health issues will occur, and good-luck training
with those cramps... (ouch).
Basic nutrition RDI amounts are for non-moving
sedentary population. That is not you!
Of course if you have blood-pressure issues, or
your Doctor has you on a low sodium diet follow
their advice.
So the good part is, seasoning your meals, mixing
up the flavors, being creative, enjoying your food...
This does not, and should not be boring! That bro-
science is looooong gone girl.
Now, we all have different levels of cooking, some
girls are straight wizards, and some (like me)
just get it done, but it’s all about practice and
experimentation.
Nutrition is the single most important factor
improving body composition, so it’s time to get
familiar with the kitchen.
IF YOU JUST ENJOY SIMPLE FOOD - THAT IS
ALSO FINE, IT’S ALL ABOUT FINDING WHAT
WORKS FOR YOU.
NOT SO GOOD
IN THE KITCHEN?
Growing up in Hungary, we didn’t have a
huge amount of food sources around, but
living on a farm I was always lucky to have
fresh produce and my parents could turn
a few simple ingredients into a delicious
meal. So this is is how I create my meals;
with a few delicious key items.
Now, in the USA there is a huge range of sugar-
free, fat-free, low calorie, calorie free variations
the ideas are endless, it really is quite amazing
what companies are releasing.
When I was competing in the Olympia, I fell into
the ‘boring food trap’, and thought that the plainer
and more I suffered, the better. Now I understand
basic human-physiology and how calories are
used, and understand it’s just not necessary, a
calorie is a calorie and energy is energy.
Quick hint
Try use verified logs as much
as possible, anyone can enter
data this makes some food-logs
inaccurate, you can always double-
check with a Google search.
SOME WAYS TO INCREASE YOUR
KITCHEN FINESSE:
YouTube videos (try find fitness related channels,
to ensure calorie friendliness)
Google search – it’s a given you will be surprised
how much is out there.
Practice – makes perfect. right? Cook more!
Education – the more you know, the fancier it can get.
Books – tonnes of macro-friendly books out there.
Fit Queen group – lucky for us many of girls are
sharing amazing recipes.
Grocery store search – take your time in the
aisles look for items that you wouldn’t normally
go for, check the nutritional panel, compare with
Be aware
other brands (you will be surprised).
I want to make this a point: if you are not great
at tracking your food intake, or being “caloric
aware,” start simple. It is very easy to add some
oil, butter, coconut flakes etc. and blow your daily
calories out of the water.
The less knowledge you have, just use less
ingredients, that means less variables, and a
higher chance of accuracy. Remember a digital
scale and a food tracking app like My Fitness Pal
are your best friends here.
If you just find it way too overwhelming, just
follow my plan customized for you exactly, but as
you do and days pass, start eye-balling portion
sizes, everything will become second nature.
DON’T BE A ROBOT, BE LEARNING.
Calories;
LOOK AT THEM LIKE A CURRENCY

Looking at your calories like a currency, is something I heard years ago from Dr. Layne Norton and
it stuck to me, it’s a great analogy:

IF YOU ONLY HAVE $1500 IN THE BANK, IS IT WISE TO SPEND $900 OF THAT ON
ONE SMALL ITEM AT THE START OF THE WEEK?

No, you will run out quickly, be unhappy and set yourself up for failure. Same with your calories,
‘spend’ them wisely, if don’t have many, aim for higher volume, lower calorie, more filling foods.

If you are on 1500 calories, and a McDonald’s Big Mac has 550 calories on its own, is it worth ‘spending’
1/3rd of your daily intake on a small, low micronutrient burger, that has a low satiety and you will still be
hungry later, left with only 950 calories for the rest of the day? Hell no.

However, if a large muscular man can eat 4500 calories a day, investing 550 into a Big Mac won’t be a
problem...Understand what I mean?

HUNGER RUINS MY DIET

Regardless of who you are, hunger happens anytime calories get low and it’s part of the process, ‘suck it
up princess’ hasto apply here, but there are tricks we can implement to help:

• Implement a small fast – delay your first meal for the day.
• Drink caffeine – has appetite blunting effects.

Quick hint
• Use high satiety foods – low calories, high fibre and
protein will be the best.
• Increase non-starchy vegetable intake.
• Eat slower.

Be ‘calorie aware’ but don’t

create an eating disorder,
it’s all about moderation!
SIMPLE SWAPS
This does not apply to you as much, but it’s something great to help your family/friends with that are
struggling to lose weight. A great starting point is simple swaps, this will automatically lower calorie
intake, without changing an individual’s diet too much. It’s great to implement this into your house-hold
regardless, to keep the weight off.

EXAMPLE SWAPS
Coke Coke-zero

Quick
Ice-cream Halo-top
Oil / butter on the pan Non-stick pan

hint
Full cream milk Skim milk
Sugar Sweetener
Chocolate bar Protein bar

WHEN DIETING, IT’S ALWAYS A GOOD IDEA

Depending on portion
TO AVOID LIQUID CALORIES. size, this will drop caloric
intake massively.
 As you can see there are lots of options.
Find what combinations YOU enjoy.

SPICE UP YOUR LIFE

Quick hint: Here are some of my personal favorite spices/herbs to use on my meals. Remember most
spices/herbs will be calorie free, it’s sauces and toppings you need to be mindful of.

• Garlic powder • Mint

• Chilli flakes • Pink-Himalayan sea salt
• Cocoa powder • White/black pepper
• Cinnamon powder • Lemon juice

Quick
• Onion powder • Chicken salt
• Parsley • Flavor God donut sprinkles

hint
• Stock: chicken/beef/vegetable • Cayenne
• Oregano • Curry powder
• Coriander

AS FOR MY TOPPINGS HERE IS ANOTHER LIST FOR YOU TO START WITH!

Some contain small
• Sugar free maple syrup • Salsa amounts of calories, be
• Sugar free tomato/bbq sauce • Pico de gallo mindful, implement it into
• Hot-sauce • Wasabi your daily intake.
• Mustard • Worcestershire sauce
• Soy sauce • Fat-free salad dressings
• Teriyaki sauce • Pasta sauce – tomato

SEARCH YOUR STORE, FIND VARIATIONS, EVEN MAKE YOUR OWN,

KNOWING THIS + SEASONING YOUR FOOD WILL MAKE A WORLD OF DIFFERENCE.
 MY PERSONAL
RECOMMENDATION
You Queens know how much I love peanut butter... I have tried every brand and every product in the
market and this is by far my favorite, All American Butter.

They have a HUGE range of different flavored peanut butters that are the perfect dessert if you
need a sweet snack. These nut butters taste like dessert and are still healthy.
However, like with regular peanut butter, you need to be careful with your portion size!

They have a huge range of products that I use and love, so I have organized a discount code for
you. Use the code "fitqueen" on their website to save 10% OFF.

SHOP NOW
SAVE USING CODE "fitqueen"
COOKING TIPS 101
We all have different appliances, but how your food will taste is a combination of things,
but the most important is how you cook it.

No point having the most delicious prepared meal if you burn it. My cooking tips:

1. E
 ach meat has an ideal temperature, buy a thermometer and Google the ideal temperature, this will
ensure your food is not only cooked, but cooked right.
2. L ow and slow: a big mistake is people cook their food with the temperature too hot, this can cause is
to burn on the outside but be raw in the middle.
3. Tenderise your meat before cooking it, something most overlook.
4. Season it and leave it overnight – great way to seal in the flavor!
5. T ry different cooking methods, my favourite are below. My Fit Queens use lean meat cuts, this means
the chances of it being dry are higher, take your time cooking it.

FOOD METHOD
Chicken Air-fryer
Fish Grill
Lamb Oven
Egg’s Non-stick pan

Quick
Beef Slow-cooker

hint
I HIGHLY SUGGEST INVESTING IN NON-STICK
PANS, THEY ARE READILY AVAILABLE NOW
AND QUITE CHEAP. THEY WILL NOT ONLY SAVE
Air-fryers are expensive but
CALORIES, BUT ALSO THAT DAMN SCRUBBING they really are a miracle, 1tbs
OFF THE LEFT- OVERS LATER. of oil and you can cook your
entire meal, it comes out
delicious and moist.
TYING IT ALL TOGETHER
Well you have read through a few pages of information now, hopefully you have
learned a thing or two, or feel more confident at THE VERY least.

LET’S TIE IT ALL TOGETHER IN A PRACTICAL EXAMPLE!

So, you have a meal with food options (Don’t forget to use the food swap table).

Chicken / Beef / Fish /

Turkey / Prawns

Rice / Potato / Pasta

Green vegetables:
Spinach / Beans

For the food above I have highlighted my chosen options.

Now, many would just put some plain fish, white boiled rice and spinach leaves on a plate
and create a boring, sad looking meal. But with your new knowledge you could make
endless possibilities. For example:

Grilled fish with lemon, pepper, pink-Himalayan sea-salt and garlic, slow cooked in tin- foil
on a bed of steamed rice that is seasoned with saffron, coriander and chilli, with a side of
home-made spinach dip.

SEE THE DIFFERENCE HERE?

SAME MEAL, SAME CALORIES, VERY DIFFERENT ENJOYMENT LEVEL!
MY EMERGENCY
LOW CALORIE GO TO’S:
FOOD SOURCE WHY?
KONJAC NOODLES Filling, virtually calorie free, emulate spaghetti.

A great variation to tacos/wraps without the

USE LETTUCE AS WRAPS
calories, crunchy and delicious.
Low calorie, high fibre delicious snack taste like
COCOA POWDER ON POPCORN
chocolate popcorn without the guilt
A staple for any dieter, delicious ice-cream fix,
HALO-TOP
high in protein and fibre, low in calories.
Delicious, virtually calorie free, taste great on
SUGAR-FREE MAPLE SYRUP
anything, oatmeal, ice cream, rice cakes!
Always spray this is my mouth, perfect with some
SUGAR FREE WHIP CREAM strawberries, delicious, low calories and gives me
that sweet hit.
Very filling, delicious, helps the low calorie
SUGAR FREE JELLY phases tremendously, only has around 3-5
calories per pack!
SHOPPING LIST
Quick hint
Add up your food for the week, write it down here, go to the store
with a purpose, this allows you to buy in bulk, save money and time.

Example: say you have 100g of sweet and white potato on your meal plan as a option, and you want
3 x days of sweet potato and 4 x days of white potato. Well, you would buy 300g sweet potato and
400g white potato for that week.

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THE SET RECIPE
DILEMMA
I have pondered on this topic for a while, and thought
how I would answer this, lots of online trainers just send
their clients set, fancy recipe guides. Although I do send
some set recipes, they are for inspiration and ideas.
There are a few logistical issues with the "fixed" recipe
coaching method:

RESTRICTIVE
Having set meal recipes becomes restrictive, because it makes
it a lot harder to be flexible and change things, I like giving multiple
options, this way every day can be different.

REPETITIVE
Again, eating the same recipe over and over is boring, and causes
dietary failure, hence why lots of these programs like Weight-
Watchers are not sustainable.

EDUCATION
It removes the learn as you go aspect, kind of like driving
blind, I prefer to give options, and let you decide how you
want to get creative.

DISLIKES
Imagine being given a recipe guide, and you don’t like any of the
meals?

COSTLY

you can
Sometimes buying several ingredients for just one recipe can
burn a hole in the wallet, by giving you options you can plan ahead.

have your
CUSTOMISED
All my plans are customised with a tailored calorie intake,
this will not be doable by giving set recipes.

cake + lose
UPSKILLING
By allowing you to cook the foods you like, in the way you

weight too!
want, increases your cooking ability, increase dietary
adherence and makes it a much more enjoyable experience.
TAKE HOME
NOTES
Get creative – mix and match recipes
Don’t be afraid of seasonings/toppings
Remember your calories are like bank ‘savings’,
spend them wisely.
There are many ways to cook food – practice.
Dieting does not have to be boring!
Educate yourself, learn about calories and
macronutrients this will allow to create
virtually anything.

As always babes, I hope this has helped! I'd love

to see you share your recipes on the Fit Queen
Community group on Facebook.

If you’re uploading any creative meals to social

media, such as Instagram, use the hashtag
#FitQueenMeals, I would love to see as many
delicious, recipes as possible. If possible also
give the calorie/macronutrient layout so other
girls can copy also.

HERBERT
Remember, this is a lifestyle change, I use
the word ‘diet’ loosely, getting a grasp on this A
IT

stuff will change your life, and it will become

BY AN

second nature and get very easy. It will allow

to eat out more, be able to eye-ball food
portions, understand approximately what a
N

food will contain without having it’s nutritional

EE

information, and eventually be able to reach your U

goals without needing to measure.
FITQ

Very proud of you all, work hard

and then work harder. Love, Anita xx