02
PROJECT GENESIS
NEW BEGINNINGS | 2021
01 STEP ONE
Well done for already achieving
the first step of downloading your
customised eating plan. It shows
you are serious about reaching
your goals. Your diet is one of the
most important steps when trying
to achieve your fitness goals and
we’ve got some delicious and
healthy meals for you to try!
02 STEP TWO
The next step is to download
your workout guide, training
and staying active is another
really important part of
reaching your fitness goals,
we have put together these
workout guides to with our
ambassadors to help level you
up and make 2021 your year!
03 STEP THREE
The final step is to get your NPL
stack to help boost your results.
NPL is dedicated to advancing
mental and physical performance
in athletes and health conscious
individuals through cutting-edge
performance supplementation.
Our supplements are there
to help provide ease and
convenience as well as help
you achieve your fitness goals
sooner. A new year, provides us
with a new opportunity to better
ourselves as well as our lives. So,
let’s get started. You got this!
 03
Thermo Cuts Black
Boost your metabolism
as well as enhances
mood and cognition.
MORNING
MEAL 1

BREAKFAST QUICK
PrepaTIP
meals ring your
CHOOSE 1 OPTION in
will helpadvance
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1 Serving Thermo Cuts Black gets bun life

MID-
sy.
Take 2 capsules before breakfast.

MORNING
PEANUT BUTTER COFFEE SMOOTHIE

Fill your blender with 6 ice blocks , 1 serving

SNACK
Platinum Whey or Whey Isolate, ½ tsp instant
coffee, 25g peanut butter, 1 sweetener
(optional), 1 tsp vanilla essence, 200ml milk,
1 large banana, 30g oats and BLEND!
CHOOSE 1 SNACK OPTION
B SNICKERS OVERNIGHT OATS
A BILTONG + FRUIT
INGREDIENTS | SERVES 1
∙ 50g Quick oats
45-50g biltong with 1 green apple.
∙ 60ml unsweetened Almond milk
to desired consistency
∙ 1 Serving Platinum Whey/Whey
B NPL PROTEIN BAR
Isolate Vanilla Protein Powder
∙ 15g Peanut butter
1 x NPL Protein Bar (not recommended more
∙ 1-2 Tsp unsweetened cocoa powder
than twice a week) and 1 x green apple.
∙ 1 Tbsp (15ml) Walden Farms Caramel Syrup

INSTRUCTIONS
C PROTEIN CEREAL
Combine all ingredients, leave
overnight in the fridge and enjoy!
60g cereal of your choice, 1 serving
Platinum Whey or Whey Isolate (mixed
with water) to pour over as “milk”.
C BANANA PROTEIN FLAPJACKS

INGREDIENTS | SERVES 1
∙ ½ serving Platinum Whey/Whey Isolate
∙ 2 eggs and 1 egg white
∙ 1 Banana
∙ ½ Cup of choice of berries

INSTRUCTIONS
Mix together and cook using a non stick pan.
½ serving Platinum Whey or Whey Isolate
mixed with 25ml fat free milk and a tbsp
sugar-free syrup to make pancake sauce.

D SMASHED AVOCADO TOAST

INGREDIENTS | SERVES 1
∙ ½ An avocado
∙ 1 Slice rye/low GI bread
∙ 1 Tbsp low-fat cottage cheese
∙ 2 Eggs and 2 egg whites

INSTRUCTIONS
Smash the avocado onto the Rye/low GI
toast. Serve with low fat cottage cheese and
scrambled eggs. Add a dash of lemon juice
and a sprinkle of salt and black pepper.

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 04

AFTERNOON
MEAL 3

LUNCH
CHOOSE 1 OPTION

SUPPLEMENT
Directly after training:
1 scoop Muscle Armour

A TUNA MAYO OPEN SANDWICH

INGREDIENTS | SERVES 1
∙ 1 Can tuna
∙ 1 Tbsp fat-reduced mayo
∙ 2 Slice low GI/Rye bread
∙ 1 Tomato, cucumber or pineapple sliced

INSTRUCTIONS
Combine your tuna mixed with low fat
mayonnaise and serve on low GI/Rye bread.
Add tomato/cucumber/pineapple on top.
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INGREDIENTS | SERVES 1 ab Th this es s
of reas
inc
FOR THE CHICKEN MAYO
∙ 150g Chicken breast
QUICK
∙ 30g Fat free cottage cheese
Do TIP
∙ ¼ Carrot, grated undere not
s
∙ 1 Tsp chopped dill the po timate
water. wer of
∙ 1 Tsp freshly squeezed lemon juice O
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∙ Salt & pepper not hun irsty
gry.
FOR THE WRAP MEAL 4
∙
∙
1 Large 65g whole wheat tortilla
Add cucumber, lettuce &
tomato as desired
MID-
INSTRUCTIONS
Combine all ingredients for the chicken
AFTERNOON
mayo, place on wrap with cucumber,
lettuce and tomato. Then fold and enjoy! SNACK
CHOOSE 1 SNACK OPTION
C THAI CHICKEN SALAD

INGREDIENTS | SERVES 1 A COTTAGE CHEESE RICE CAKES

∙ ¼ Cabbage thinly sliced
∙ 1/8 Small red cabbage thinly sliced
∙ 1 Medium carrot, grated
∙ ½ Green onion thinly sliced
∙ 150g Cooked shredded chicken breast
THE DRESSING
∙ 15g Peanut butter
∙ 1 Tsp Gluten free soy sauce
or coconut aminos
∙ ½ Tsp honey
∙ Tiny sprinkle of ground ginger
∙ 1 Tsp apple cider vinegar
∙ 2 Tbsp warm water, to thin dressing
INSTRUCTIONS
Combine ingredients for salad and
then combine ingredients for dressing,
toss together, serve and enjoy.
INGREDIENTS | SERVES 1
∙ 4 Rice cakes
∙ 4 Tbsp low fat cottage cheese
∙ 1 tomato, sliced
INSTRUCTIONS
Add the cottage cheese to your rice cakes
with sliced tomato on top and a sprinkle of
black pepper and lemon juice.
B PROTEIN SHAKE
1 serving Platinum Whey or Whey Isolate with
250ml cold water and 1 large banana.

C BILTONG + NUTS

45-50g of biltong with a handful of mixed

nuts.

MEAL 5
DINNER
CHOOSE 1 OPTION
A BUN-LESS BURGER
INGREDIENTS | SERVES 1
∙ 150g Ostrich mince / extra
lean mince beef patties
∙ 1 Tomato, Sliced
∙ 1 Tbsp. Cilantro, fresh
∙ 1/4 an avocado (sliced)
∙ 1 Red onion
∙ Butter lettuce leaves
IC
QUreful o and salad
∙ 1 tsp low fat mayonnaise.
Be cdiments s. The d
con ressingn packe
Season your ostrich or lean mince
beef patty with salt and pepper.
Grill or dry fry your ostrich or
lean mince beef patty.
Add the mayonnaise, 1/2 Tbsp. of water,
dill, and cilantro to a small bowl and stir.
Slice up the vegetables, place with
burger, and wrap in the lettuce leaves.
B
CHICKEN STUFFED
SWEET POTATOES
INGREDIENTS | SERVES 1
∙ 1 Medium sweet potato
∙ 150g Chicken breast
boneless & skinless
∙ ¼ Medium onion chopped
∙ 1 Cloves garlic minced
∙ 30g Light mayonnaise/cottage cheese
Place your potatoes in the oven for an
hour or in the air fryer for 30 minutes
until soft on the inside. Heat a non-stick
pan, add onion and garlic, add cut up
chicken and cook - spice chicken to taste
with salt, pepper, paprika and cayenne
pepper. Remove from the heat and once
cooled slightly, shred with a fork. Add
shredded chicken to your potato and
top with cottage cheese or light mayo.
05
EVENING
D BEEF & BROCCOLI STIR FRY
INGREDIENTS | SERVES 1
∙
∙
130g lean steak
1 cup broccoli
(or any green vegetables)
∙ Crushed Garlic
∙ 1/3 cup cold water sodium
free chicken broth
∙ Roasted Sesame seeds
Using a big pan or wok add the
steak, chicken broth and garlic to
the pan and cook. Add in broccoli or
vegetables of choice once the steak
Kf T IPces, is half-way cooked. Serve with a
sau
a y
sprinkle of toasted sesame seeds.
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MEAL 6
POST
C TUNA CAKES
DINNER
OPTIONAL
INGREDIENTS | SERVES 4 A BEFORE BED
∙ 6 Cans Tuna
∙ 1 ½ Sweet potato 1 Serving of Micellar Casein or
∙ 1 Red pepper Whey Isolate with 250ml water.
∙ 1 Yellow onion
∙ 1 Garlic clove (minced) You may drink rooibos tea with
∙ ¼ Cup chopped fresh chives lemon juice and sweetener, as it
∙ ½ Lime or lemon (juice) may help fight late night cravings.
∙ 1 Egg
∙ ½ Tbsp salt
∙ ½ Tsp ground black pepper
∙ 400g White potato
∙ 1 Avo
Dice the sweet potato into smallish
cubes and boil for 10 minutes in salted
water. They should be fork tender.
While the sweet potato boils, sauté the
diced red pepper and onion in a little
bit of oil until the onion is soft. Now mix
everything together in a mixing bowl
until well combined. Form the mixture
into fish cakes. Heat oil in a skillet over
a medium high heat. Once the pan is
hot, carefully place the fish cakes in
the pan and allow them to get a good
sear on each side. Let them sit for at
least 3 minutes per side. Serve with a
side of potato chips and top with avo.
 06

YOUR
LEAN SHRED
STACK
We want to help you kick start your journey
to A STRONGER, LEANER YOU!

WE’VE PUT TOGETHER A LEAN SHRED

STACK ACCORDING TO YOUR CUSTOMIZED
MEAL PLAN TO BOOST YOUR RESULTS!