#beyourownsexy

💜 HOW DOES THIS PROGRAMME WORKS ?

💜 WHAT ARE MACRONUTRIENTS ?
💜 WHAT IS THE IMPORTANCE OF THE
MACRONUTRIENTS?

💜 MICRONUTRIENTS
💜 LEARN YOUR PORTION SIZE OF BALANCE MEAL
💜 SAMPLES OF PLATING
💜 RECIPES /FLEXIBLE MEAL
💜 FREE MEAL DAY ?
💜 FAT LOSS
💜WEIGHING SCALE DON’T DEFINE YOU,WHY?
💜STRESS MANAGEMENT
💜METABOLISM
💜WEIGHT TRAINING(WEIGHT LIFTING) > CARDIO ?
💜TESTIMONY FROM CLIENTS (A FEW )
HOW DOES THIS PROGRAMME WORKS ?

Firstly , Thank you so much for choosing this

program .I have invested so much time in
building this program, over 100 clients have
achieved their goal and living the best healthy
lifestyle mentally and physically .I promise to
constantly improve and provide the best for you.

You will learn how to eat well and have balance

meal atleast for lunch and dinner according the
portion size guideline given .

You dont have to get yourself all stress out and

torture to achieve your goal .
This can be an eye opening for you on how
eating well , working out and being consistent
can bring the changes you are looking for .

Remember everyone’s body is unique and

different in their own way .
Having that said , you cant target a body part to
lose , it will happen generally , for that you need
to move more to increase your metabolism rate
and stay consistent .

TRUST THE PROCESS

💜 WHAT ARE MACRONUTRIENTS ?

Let’s start from answering the question above.
Three macronutrients are carbohydrate , protein
and fat.

Carbohydrate - body’s is favourite source of

energy , 50 - 65 % of energy comes from carbs .
Protein sparing .
Help the body use the fat more effeciently .

So dont attack your carbs .

Protein- it helps to build and repairs brain

,nervous system ,blood muscles , skin and hair .

Fats-
Helps to manufacture and balance hormone.
Form cell membrane.

Bottom line - you need all this three for your

body to function at optimal level.
💜 MICRONUTRIENTS
You need it in small amount but it is vital to
development ,disease prevention and well being
.

They are vitamins and minerals .

💜 LEARN YOUR PORTION SIZE OF BALANCE

MEAL.
💜 SAMPLES OF PLATING
💜 RECIPES /FLEXIBLE MEAL
You can to build your own meal with given guideline on the
portion size and also identify your macros: carbs, protein
and fat . Atleast have a balance meal for lunch and dinner . It
will be great if you have all the three macros included in
breakfast lunch and dinner . Snack you can opt to fruits to
anything that you prefer .

Below i have included some recipes which you can use it as

well if you want to .

**THE ULTIMATE GOAL IS I WANT YOU TO ABLE TO MAKE

YOUR OWN FOOD CHOICE AND BECOME INDEPENDENT.
VARIANT 1

BREAKFAST :
Here are different ways of making your oats .
Oats are also carbs . use the portion size given as a guideline
and build your oats . Eating clean is not boring . It’s us .
We need make it fun .
I’m gonna coach you on making a better choice and portion size
as of this week .
LUNCH:

5 COLORS OF VEGE(AS YOU CAN WORK FOR ONE MEAL OR FOR EACH A EVERYDAY
DIFFERENT COLOR AS YOU FOLLOW THE PORTION SIZE)

VEGE SERVING SIZE:

GREEK COUSCOUS SALAD

CARBS: COUSCOUS OR RICE(FOLLOW PORTION SIZE GIVEN)

1 CUCUMBER

3 RED BELL PEPPER

½ RED ONION

1 CUP OF CHERRY TOMATOES

CHICKPEA(FOLLOW PORTION SIZE)

(YOU CAN CHANGE INTO YOUR PROTEIN OF CHOICE BUT FOLLOW THE PORTION
SIZE)

FETA CHEESE (FOLLOW YOUR THUMB SIZE)

1 LEMON

DRESSING FOR SALAD :

½ OLIVE OIL

LEMON

MINCED GARLIC

1TSP ORENGO

SALT TO YOUR TASTE.

HOW TO ?

PREP YOUR CARBS.

BOIL YOUR PROTEIN/BAKE

GET A BOWL AND MIX IT ALL.

NON VEGE

USE YOUR CARBS : RICE/SWEET POTATO /POTATO (FOLLOW THE PORTION SIZE)

USE YOUR PROTEIN (FOLLOW THE PORTION SIZE)

BAKE IT / FRY/ROAST/BOIL

SEASON ACCORDING TO YOUR TASTE ;

SOME IDEAS: FISH : SALT AND BLACK PEPPER

CHICKEN : CAJUN,PAPRIKA,SALT ,OLIVE OIL 1 TSP

YOUR CHOICE OF VEGE : FOLLOW THE PORTION SIZE

OPTIONS:SPINACH,BROCCOLI,LADY’S FINGER, CAPSICUM

SNACK:

VEGE
3 ALMOND NUTS/YOUR CHOICE(THUMB SIZE)

ONE CUPPED HAND OF GREEK YOGURT WITH 1 TSP OF CHIA SEEDS.

NON VEGE
AVOCADO TUNA TOAST

½ AVO

1 CAN TUNA

SEASON IT : CHILLI FLAKES ,PAPRIKA, LIL LEMON

OR

AVO AND 1 EGG

OR

FOLLOW THE VEGE CHOICE

DINNER:

VEGE
VEGETARIAN FAJITAS

400G BLACK BEANS (YOUR CHOICE OF PROTEIN FOLLOW THE PORTION SIZE )

HANDFUL OF CORIANDER

1 AVOCADO

2 TBSPN OF SOURCREAM
1 RED BELL PEPPER

1 YELLOW BELL PEPPER

1 TSP OLIVE OIL

FAJITAS MIX(PREFER TO THE NON VEGE BELOW)

1 RED ONION

1 CLOVE GARLIC

LIME JUICE

HOW TO ?

1. GET A PAN AND HEAT THE OIL.

2. ADD IN THE RED BELL PEPPER,ONIONS AND LIME JUICE .
3. ADD THE FAJITA MIX AND GIVE A GOOD STIR.
4. ADD THE BEANS OR YOUR CHOICE OF PROTEIN .
5. YOUR PROTEIN PRE BOILED OR COOKED BEFORE YOU ADD IN .
6. ADD IN THE GARLIC,CORIANDER AND MIX.
7. AVOCADO AS TOPPING.

NON VEGE
CHICKEN FAJITAS

100G CHICKEN BREAST

VEGGIES : BELL PEPPER, ONIONS

FAJITA SEASONING (YOU CAN BUY OR MAKE YOUR OWN)

YOUR OWN :2 TSP BROWN SUGAR,

 2 TBSPN CHILLI POWDER,

1 TBSPN PAPRIKA,

1 TSP ONION POWDER,

1 TSP GARLIC POWDER,

1/4 TSP CAYENNE POWDER

(YOU MAY INCREASE ACCORDING TO YOUR TASTE )

1 TBSPN CUMIN ,

1TSP SALT AND MIX IT ALL , WALAAAA FAJITA !

OLIVE OIL

LEMON JUICE

TOPPING : CILANTRO (OPTIONAL)

IF YOU USING OVEN

PRE HEAT 180 DEGREE 10MINS

THEN MIX ALL THIS SPICES AND BAKE YOUR CHICKEN FIRST FOR 10MINS THEN
ADD IN THE VEGES AND READY TO EAT.

CARBS: YOUR CHOICE ACCORDING TO THE PORTION SIZE GIVEN .

VARIANT 2
 BREAKFAST :

VEGE
Apple French toast with red onion

● 2 1 3/4-inch-thick slices challah bread from middle of loaf

● 3 tablespoon grated cheese (about 3/4 cup)

● ¼ small red onion, very thinly sliced

● 2 large eggs, lightly beaten

● ¾ cup whole milk

● ¼ teaspoon kosher salt

● ¼ teaspoon ground black pepper

● 2 tablespoons extra virgin olive oil

● 1 small apple, cored, quartered and very thinly sliced

● ¼ beans of your choice ,optional

How to ?

1. Place one slice of bread on kitchen counter, the bottom crust nearest you.
Cut into bottom crust, parallel to counter, to make a pocket. Do not cut all
the way to top of slice; bread should remain attached there. Tuck half the
cheese and onion slices in pocket. Repeat with other slice.
2. In a bowl, whisk together the eggs, milk, salt and pepper. Pour custard into
a wide, shallow dish. Soak stuffed bread in custard, turning once halfway
through, until most of the liquid has been absorbed, about 5 minutes.

3. Heat oil in a large skillet over medium heat. Add half the apple slices in a
single layer and cook for 1 minute. Place bread slices in pan, covering
apples. Arrange remaining apple slices on top of bread; cook 1 minute
more.

4. Reduce heat to medium low, cover and cook for 5 minutes. Uncover and
increase heat to medium; cook until bottoms are golden, about 2 minutes.
Carefully turn bread and apples and cook until bread is golden and cheese
is melted, 3 to 5 minutes. Serve topped with fried eggs if desired.

NON VEGE
Apple French toast with red onion

● 2 1 3/4-inch-thick slices challah bread from middle of loaf

● 3 tablespoon grated cheese (about 3/4 cup)

● ¼ small red onion, very thinly sliced

● 2 large eggs, lightly beaten

● ¾ cup whole milk

● ¼ teaspoon kosher salt

● ¼ teaspoon ground black pepper

● 2 tablespoons extra virgin olive oil

● 1 small apple, cored, quartered and very thinly sliced

● Fried eggs, for serving, optional

How to ?

5. Place one slice of bread on kitchen counter, the bottom crust nearest you.
Cut into bottom crust, parallel to counter, to make a pocket. Do not cut all
the way to top of slice; bread should remain attached there. Tuck half the
cheese and onion slices in pocket. Repeat with other slice.

6. In a bowl, whisk together the eggs, milk, salt and pepper. Pour custard into
a wide, shallow dish. Soak stuffed bread in custard, turning once halfway
through, until most of the liquid has been absorbed, about 5 minutes.

7. Heat oil in a large skillet over medium heat. Add half the apple slices in a
single layer and cook for 1 minute. Place bread slices in pan, covering
apples. Arrange remaining apple slices on top of bread; cook 1 minute
more.

8. Reduce heat to medium low, cover and cook for 5 minutes. Uncover and
increase heat to medium; cook until bottoms are golden, about 2 minutes.
Carefully turn bread and apples and cook until bread is golden and cheese
is melted, 3 to 5 minutes. Serve topped with fried eggs if desired.
 LUNCH :

VEGE
SHRIMP(USE VEGE PRAWN) CREOLE

SIDES : RICE , VEGE OF YOUR CHOICE FOLLOW THE PORTION SIZE GIVEN .

FOR THE CREOLE SEASONING (OPTIONAL):

● 1 tablespoon smoked paprika

● 1 tablespoon chili powder

● 1 teaspoon onion powder

● 1 teaspoon garlic powder

● ½ teaspoon cayenne pepper (or less, if desired)

● ½ teaspoon fine sea salt

● ½ teaspoon black pepper

FOR THE SHRIMP:

● 1 pound shrimp, peeled and deveined

● 2 teaspoons homemade or store-bought Creole seasoning

● ¼ cup unsalted butter (1/2 stick)

● ⅓ cup all-purpose flour

● 1 medium yellow onion, finely chopped

● 2 celery ribs, thinly sliced

● 1 green bell pepper, seeded and finely chopped

● 4 garlic cloves, minced

● 1 (15-ounce) can tomato sauce (no salt added)

● 1 to 2 teaspoons hot sauce, to taste (optional)

● 1 teaspoon granulated sugar

● ½ teaspoon dried thyme

● ½ teaspoon dried oregano

● ½ teaspoon dried basil

● 2 dried bay leaves

● Fine sea salt and black pepper

● ¼ cup chopped scallions

● ¼ cup chopped flat-leaf parsley leaves and tender stems

How to?

1. Make the optional Creole seasoning: Combine all ingredients in a small bowl and
stir together. The seasoning makes about 1/4 cup; store it in a closed container in
a cool, dry place.

2. Toss the raw shrimp with 1 teaspoon Creole seasoning and set aside.

3. In a Dutch oven or large, heavy skillet, melt the butter over medium-low heat.
Sprinkle the flour on top and stir constantly with a wooden spoon until a roux the
color of peanut butter forms, about 10 minutes.
4. Add the onion, celery and bell pepper, increase the heat to medium and cook until
softened, stirring occasionally, about 8 minutes. Stir in the garlic and cook until
fragrant, 1 minute.

5. Stir in 1/3 cup water, then the tomato sauce, hot sauce (if using), sugar, thyme,
oregano, basil, bay leaves, 1 1/2 teaspoons salt, 1/2 teaspoon black pepper and
the remaining 1 teaspoon Creole seasoning. Bring to a simmer, then reduce the
heat to low. Cover and simmer for 10 minutes until thickened, stirring occasionally
to make sure that the bottom doesn’t burn. (If needed, add more water.)

6. Once the stew has thickened, add the seasoned shrimp and simmer until opaque
and cooked through, about 5 minutes, turning each piece halfway through the
cooking time. Taste and adjust seasoning.

7. Remove from the heat and let stand for 10 minutes, uncovered. Sprinkle with
scallions and parsley, and serve over steamed rice.

NON VEGE
SHRIMP CREOLE

SIDES : RICE , VEGE OF YOUR CHOICE FOLLOW THE PORTION SIZE GIVEN .

FOR THE CREOLE SEASONING (OPTIONAL):

● 1 tablespoon smoked paprika

● 1 tablespoon chili powder

● 1 teaspoon onion powder

● 1 teaspoon garlic powder

● ½ teaspoon cayenne pepper (or less, if desired)

● ½ teaspoon fine sea salt

● ½ teaspoon black pepper

FOR THE SHRIMP:

● 1 pound shrimp, peeled and deveined

● 2 teaspoons homemade or store-bought Creole seasoning

● ¼ cup unsalted butter (1/2 stick)

● ⅓ cup all-purpose flour

● 1 medium yellow onion, finely chopped

● 2 celery ribs, thinly sliced

● 1 green bell pepper, seeded and finely chopped

● 4 garlic cloves, minced

● 1 (15-ounce) can tomato sauce (no salt added)

● 1 to 2 teaspoons hot sauce, to taste (optional)

● 1 teaspoon granulated sugar

● ½ teaspoon dried thyme

● ½ teaspoon dried oregano

● ½ teaspoon dried basil

● 2 dried bay leaves

● Fine sea salt and black pepper

● ¼ cup chopped scallions

● ¼ cup chopped flat-leaf parsley leaves and tender stems

How to?

8. Make the optional Creole seasoning: Combine all ingredients in a small bowl and
stir together. The seasoning makes about 1/4 cup; store it in a closed container in
a cool, dry place.

9. Toss the raw shrimp with 1 teaspoon Creole seasoning and set aside.

10.In a Dutch oven or large, heavy skillet, melt the butter over medium-low heat.
Sprinkle the flour on top and stir constantly with a wooden spoon until a roux the
color of peanut butter forms, about 10 minutes.

11.Add the onion, celery and bell pepper, increase the heat to medium and cook until
softened, stirring occasionally, about 8 minutes. Stir in the garlic and cook until
fragrant, 1 minute.

12.Stir in 1/3 cup water, then the tomato sauce, hot sauce (if using), sugar, thyme,
oregano, basil, bay leaves, 1 1/2 teaspoons salt, 1/2 teaspoon black pepper and
the remaining 1 teaspoon Creole seasoning. Bring to a simmer, then reduce the
heat to low. Cover and simmer for 10 minutes until thickened, stirring occasionally
to make sure that the bottom doesn’t burn. (If needed, add more water.)

13.Once the stew has thickened, add the seasoned shrimp and simmer until opaque
and cooked through, about 5 minutes, turning each piece halfway through the
cooking time. Taste and adjust seasoning.

14.Remove from the heat and let stand for 10 minutes, uncovered. Sprinkle with
scallions and parsley, and serve over steamed rice.
 SNACK:

3 cubes Dark chocolate

READ THE NUTRITION FACTS AT THE BACK ,

PICK THE ONES WITH LESS SUGAR,AND LESSER TRANS FAT.

ENJOY YOUR TREAT.

DINNER:

VEGE
CRIPSY TOFU WITH CASHEWS

● 1 (14-ounce) block firm or extra-firm tofu, drained

● 3 tablespoons neutral oil, such as grapeseed, vegetable or canola, plus more as

needed

● Kosher salt and black pepper

● ¾ pound snap peas, trimmed

● 1 (2-inch) piece fresh ginger, peeled and grated (about 2 tablespoons)

● 2 garlic cloves, grated

● 1 (13-ounce) can unsweetened coconut milk (light or full-fat)

● 1 tablespoon soy sauce

● 2 teaspoons molasses, dark brown sugar or honey

● ½ cup toasted cashews

● 1 tablespoon rice vinegar

● 4 scallions, trimmed and thinly sliced

● ¼ cup mint leaves, torn if large

● ½ to 1 teaspoon red-pepper flakes (optional)

● Rice or any steamed grain, for serving

HOW TO ?

1. Slice the tofu in half horizontally, and leave on paper towels to dry any
excess liquid.

2. In a pan, heat 1 tablespoon oil over medium-high until it shimmers. Season

both sides of the tofu with salt and black pepper, place in the pan and sear
without moving until tofu is browned and golden on both sides, turning once
halfway through, about 8 minutes total. Move the tofu to a plate.

3. Add 1 tablespoon oil to the pan, and add the snap peas. Cook, stirring
occasionally, until blistered and just tender, about 3 minutes. Season with
salt and move to a bowl.

4. Heat the remaining 1 tablespoon oil, add the ginger and garlic, and cook
until fragrant, about 30 seconds. Pour in the coconut milk, soy sauce and
molasses. Simmer, stirring frequently until the sauce reduces and its color
deepens to a dark brown, about 6 to 8 minutes. It should coat a spoon
without running right off. Stir in the cashews, break the tofu into 1-inch
pieces and toss in the pan to coat with sauce. Remove from heat, and taste
and adjust seasoning, if necessary.
5. Toss the snap peas with the rice vinegar, scallions, mint and red-pepper
flakes, if using. Divide among plates, along with the tofu and cashews.
Serve with rice or any steamed grain.

NON VEGE

CHICKEN AND MUSHROOM LETTUCE WRAP

● ½ cup low-sodium soy sauce

● ½ cup chopped scallions (about 5 scallions)

● 2 tablespoons minced garlic

● 1 (2-inch) piece fresh ginger, peeled and minced (2 tablespoons)

● 2 teaspoons sugar

● ½ teaspoon black pepper

● 3 tablespoons olive oil

● 1 ½ pounds boneless, skinless chicken breast

● 2 large yellow onions

● 8 ounces white button mushrooms

● Lettuce leaves, such as green leaf, butter lettuce or romaine

How to ?
1. In a large bowl, combine soy sauce, scallions, garlic, ginger, sugar, pepper
and 2 tablespoons oil and mix well. Add chicken and onions and toss to
evenly coat. Let stand for 15 minutes.
2. Heat pan over medium-high and lightly grease with oil. Toss mushrooms in
remaining 1 tablespoon oil. Arrange half of the chicken, onions and
mushrooms in a single layer. Grill until chicken is caramelized and cooked
through, turning all ingredients every few minutes, 8 to 10 minutes. Transfer
to serving plate. Repeat with remaining chicken and vegetables.

3. Serve chicken , onions and mushrooms with lettuce leaves for wrapping.
Fill lettuce with rice (if using), chicken and vegetables..

YOU NEED YOUR CARBS AND FAT INTAKE FOR A SUSTAINABLE FAT LOSS.

YOUR BODY’S FAVOURITE SOURCE OF ENERGY IS CARBS .

FAT IS RESPONSIBLE FOR BUILDING A STRONG IMMUNITY, HORMONES,PROTEIN

SPARING.

CHOOSE UNSATURATED FAT MORE THAN SATURATED FAT.

VARIANT 3
BREAKFAST :

Mango-pineapple yogurt bowl

50g of plain low fat yogurt

32g of diced pineapple fresh or frozen

32g of mango

2 tablespoon of almond nuts

1 tablespoon of coconut flakes.

How to?

1. In a non stick pan ,stir the coconut flakes until it turn brown.
2. Get a bowl and add in all the ingredients and you are ready to go .

Variant 2 ;

OATS

Oats 60g /8 tablespoon

32g of diced pineapple fresh or frozen

32g of mango

2 tablespoon of almond nuts

1 tablespoon of coconut flakes.

LUNCH:

Vege
2 capati

1 chapati (38g once you make it into a ball )

With your source of protein :

128g of chickpea with 20 g peanut and 85g firm tofu

Use this as it counted according to carbs,protein,fat percentage,bear in mind that

vegetarian protein does not have a complete amino acid profile , so you will be
needing variety of sources to complete the amino acid profile which may require
you to eat more.

CHICKPEA TIKKA MASALA

15ML OF OLIVE OIL

1 LARGE ONION

1 TEASPOON CUMIN POWDER

3 GARLIC

2 INCH GINGER

1 TBSPN CORIANDER

1 ½ TEASPOON TUMERIC

1 TEASPOON GARAM MASALA

100G OF TOMATOES

2 TBPSN TOMATO PASTE

CHICKPEA(REFER ABOVE)

PEANUT(REFER ABOVE)
TOFU(REFER ABOVE)

HOW TO?

GET A PAN AND ADD IN THE OIL ,ALLOW IT TO GET WARM

ADD IN THE ONIONS

ADD IN THE GARLIC

ADD IN THE GINGER

ADD IN ALL THE PROTEIN SOURCES

GIVE A STIR AND ADD IN ALL THE SPICES AND STIR ABOUT 1 MIN IN LOW HEAT
AND ADD IN WATER ACCORDING TO YOUR PREFERENCE AND SALT .

WALAAA READY TO EAT …

IF POSSIBLE MAINTAIN THE SAME THING YOU NEED FOR A WEEK AS IT WILL
MAINTAIN THE SAME CALORIES AS TO SEE MORE OPTIMAL RESULT,IF YOU FIND IT
DIFFIULT, REPLACE WITH DIFFERENT SOURCE OF PROTEIN WHICH CONTAIN THE
SAME LEVEL OF PROTEIN,CARBS AND FATS.

HOW ?

GOOGLE EG: 100G OF TEMPEH CONTAIN HOW MUCH OF PROTEIN ,CARBS , AND
FAT?

I HAVE GIVEN YOUR CARBS ,FAT,PROTEIN REQUIREMENT ABOVE.

IM SLOWLY EDUCATING YOU TO BE INDEPENDENT SO YOU WILL KNOW WHAT TO
DO AS THE TIME PASS.

IT CAN BE STRESSFUL IN THE BEGINNING BUT IT WILL GET BETTER, OR YOU CAN
JUST USE THE HAND PORTION METHOD .

THE CHOICE IS ALWAYS YOURS,WHAT WORKS FOR PERSON MAY NOT WORK FOR
YOU , WE ARE DIFFERENT .

HERE’S TO LEARNING EVERYDAY ABOUT YOU AND YOUR BODY.

REMEMBER , IT ALL COMES DOWN TO CHANGING YOUR LIFESTYLE. IF YOU ONLY

RUN TO LOSE WEIGHT FAST WITHOUT KNOWING ABOUT HOW TO MAKE A
BETTER FOOD CHOICE AND SO ON , TRUST ME IN NO TIME YOU WILL FALL BACK
INTO YOUR OLD HABITS AND GAIN BACK. LEARN AND UNDERSTAND AND ALLOW
ME TO EDUCATE YOU .COMMUNICATE IF YOU DON’T UNDERSTAND.

NON VEGE
RICE 100G

CHICKEN BREAST 100G

CAPSICUM 100G

15ML OLIVE OIL/GHEE

RECIPE : MAKE CHICKEN TIKKA MASALA , YOU CAN REFER TO ABOVE FOR
INGREDIENTS AND HOW TO BUT THE PROTEIN YOU CAN USE CHICKEN /100G OF
FISH OR YOU CAN MAKE ACCORDING TO YOUR TASTE.
SNACK:HANDFUL OF NUTS WITH 30G OF YOGURT

DINNER:

VEGE
RICE 100G

EDAMAME BEANS 100G

15ML OF OLIVE OIL

1 TEASPOON OF SOY SAUCE

SALT AND PEPPER

ONIONS

HOW TO ?

ADD OLIVE OIL INTO A PAN

ADD ONION

ADD EDAMAME

ADD SOY SAUCE

ADD SALT

YOU CAN EVEN ADD IN THE RICE AND GIVE A STIR.

NON VEGE

1 CAN OF TUNA

100G OF RICE

15ML OF OLIVE OIL

RECIPE : YOU CAN MAKE TUNA SAMBAL,TUNA PERATTAL,

OR ANYTHING ACCORDING TO YOUR TASTE.

SPICY TUNA PENNE

1 CAN OF TUNA

15ML OLIVE OIL

1 TSP OF CHILLI PEPPER

100 G OF PENNE OR RICE

20G OLIVES OPTIONAL

2 FRESH BASIL LEAF OPTIONAL

ONIONS

HOW TO ?

ADD OLIVE OIL INTO A PAN

ADD ONIONS

ADD GINGER (IF YOU WANT)

ADD CHILLI PEPPER (ACCORDING TO YOUR TASTE)

ADD PENNE/RICE

ADD OLIVES OPTIONAL

ADD BASIL LEAF OPTIONAL

VARIANT 4
BREAKFAST:

200ML LOW FAT GREEK YOGURT

½ TBSPN CHIA SEEDS

½ TBSPN ALMOND NUTS

2 ½ TBSPN WALNUT(IF YOU ARE NOT ALLERGIC)

29G STRAWBERRIES SLICED

29 G BLUEBERRIES

(U MAY GET THE FROZEN ONES TOO)

OR REPLACE THE FRUITS INTO 2 APPLES

LUNCH:
ASIAN CHICKEN WITH PEANUT AND COLESLAW

(HAVE WITH RICE 250G OF RICE)

CHICKEN AND MARINADE

CHICKEN THIGH/150G CHICKEN BREAST

1 TBSPN GINGER GARLIC PASTE OR FRESH MINCED GINGER AND GARLIC

2 TBSPN TAMARI SOY SAUCE /SOY SAUCE

1 TBSPN OLIVE OIL

¼ TSP GROUND BLACK PEPPER

COLESLAW

250 G RED CABBAGE ,SLICE IT FINELY

100G BEAN SPROUTS

½ CHILLI (OPTIONAL)

56G CARROTS

20G OF FRESH CILANTRO

PEANUT DRESSING

2 TBSPN OF PEANUT BUTTER

¾ SRITACHA SAUCE

¼ SESAME OIL

1 TBSPN TAMARI SOY SAUCE

1 TSP GINGER GARLIC PASTE

GARNISH

1 LIME

2 TBSPN CILANTRO

1 TBSPN RED CHILI

HOW TO PREP?

1. GET A BOWL AND MIX ALL THE MARINATION INGREDIENTS TOGETHER AND
COAT IT ON THE CHICKEN AND SET IT ASIDE FOR 10MINS.

2.BAKE THE CHICKEN 10-15MINS(CHICKEN BREAST,30-40 MINS FOR THIGH)

3.ADD ALL THE COLESLAW INGREDIENTS TO A BOWL AND MIX IT

TOGETHER WITH THE DRESSING.

4.NOW YOU CAN SERVE WITH THE CHICKEN AND YOU AY GARNISH THE
CHICKEN WITH CHILLI(OPTIONAL) AND LIME(OPTIONAL)

WALAAA LUNCH IS SERVED !

SNACK:DRIED PRUNES 8-10 PIECE-180-200

CALORIES
DINNER: CHILLI BEANS

(CHOICES OF BEANS: BLACK BEANS,RED BEANS,AND ANY OF YOUR CHOICE)

THIS MENU IS FOR 4 SERVINGS,EQUALLY DIVIDE THE PORTION.

YOU MAY BUY CAN BEANS TO SAVE TIME AND ITS ON THE GO .

PICKLED ONION:

1 LIME

1 ONION

PINCH OF SALT

PINCH OF SUGAR

● SQUEEZE THE LIME ON THE ONIONS ,ADD SALT AND SUGAR .LET IT ASIDE
WHILE YOU PREP THE CHILLI INGREDIENTS.

FOR CHILLI:
OLIVE OIL
1 LARGE ONION,CHOPPED
3 GARLIC CLOVES
1 TEASPOON OF CHILLI POWDER
1 TEASPOON OF ORENGO
2 CANS OF BEANS (YOUR CHOICE) ,DRAINED
1 TOMATO DICED
SALT

● ADD OLIVE OIL ONTO A PAN,LET IT HEAT , SAUTE IT WITH ONION.AFTER

5MINS ADD GARLIC,CHILLI POWDER AND ORENGO AND SAUTE IT UNTIL
FRAGNANT, 1-2MINS.ADD THE BEANS AND TOMATOES AND SALT AND
BRING IT TO SIMMER .
VARIANT 5
BREAKFAST :

LENTIL VEGE TOAST

198G OF LENTIL ,DRAINED AND COOKED

15ML OF OLIVE OIL

1 CUP (128G) OF VEGE ( MUSHROOMS OR SPINACH OR ONIONS)

2 SLICES OF WHOLE GRAIN BREAD

½ TOMATOES

HOW TO ?

GET A PAN AND ADD OLIVE OIL , ADD IN YOUR CHOICE OF VEGES IN AND ALLOW
IT TO COOK.

THEN ADD IN THE LENTIL AND GIVE A STIR .

YOU CAN ADD IN YOUR CHOICE OF SPICES TO SUIT YOUR TASTE BUDS .

ONCE DONE SERVE IT ON THE BREAD , WALLA READY TO EAT .

NON VEGE
EGG TOAST

2 LARGE EGGS

ADD YOUR CHOICE OF VEGES ( ONIONS,MUSHROOM,ETC)

15G OF CHEDDAR CHEESE(OPTIONAL)

15ML OF OLIVE OIL

2 SLICES OF WHOLEGRAIN BREAD

HOW TO?

YOU CAN MAKE THE EGGS ACCORDING TO YOUR LIKING.

SCRAMBLE , BOILED , OR SO .

BUT MAKE SURE YOU HAVE THE OLIVE OIL INCLUDED SO YOU HIT YOUR FAT
REQUIREMENT FOR THE DAY .

SEASON ACCORDING TO YOUR LIKING TOO .

LUNCH:

VEGE
100G OF TEMPEH(ITS A BEST SOURCE OF PROTEIN FOR VEGETARIAN , THIS
CONTAIN 19G OF PROTEIN ITS ALMOST CLOSE AS EATING 100G OF SALMON =20G)
100G OF WHITE RICE (COOKED)(CARBS)

15ML OF OLIVE OIL ( FAT)

100G OF OKRA(FIBER,CARBS)

BUILD YOUR OWN LUNCH WITH THIS ACCORDING TO YOUR LIKING,LIMIT YOUR
SALT(SODIUM)

PLAY WITH YOUR FLAVOURING.

NO EXTRA ADDITION OF FAT LIKE COCONUT MILK OR SO .

NON VEGE
100G OF CHICKEN BREAST (PROTEIN)

100G OF OKRA (FIBER,CARBS)

15ML OF OLIVE OIL(FAT)

100G OF WHITE RICE (CARBS)

SNACK :

IF YOU HAVE YOUR PROTEIN SHAKE

THEN YOU CAN MAKE IT ON THE GO .

SUGGESTION :

100G OF BANANA AND PROTEIN SHAKE ,BLEND .

YOU CAN USE THIS AS YOUR PRE WORKOUT OR POST WORKOUT.

CHOICE OF FRUITS LOW IN FRUCTOSE :

BERRIES

GUAVA

JACKFRUITS

PLUM

PEACH

BANANA

OR

YOU CAN HAVE THE FRUITS WITH GREEK YOGURT

OR JUST FRUITS WITH 8 ALMOND NUTS

WHAT IS FRUCTOSE ?

IT IS A TYPE OF SIMPLE SUGAR THAT MADE OF SUCROSE AND ALSO GLUCOSE.GLUCOSE IS MAIN SOURCE
OF ENERGY OUR BODY’S CELL NEED HOWEVER FRUCTOSE MEANWHILE WILL BE PARKED AT LIVER AND
CONVERTED INTO GLYCOGEN. WHEN YOU LOAD AGAIN WITH MORE SUGAR THIS FRUCTOSE IN LIVER
THAT BEING CONVERTED WONT BE IN USE SO THAT WILL BE STORED AS FAT .

DINNER:

VEGE
100 OF PEAS

100G OF TOFU
50 G OF TEMPEH

100G QUINOA

15ML OF OLIVE OIL

I HAVE CREATED THIS TO HIT RIGHT AMOUNT OF PROTEIN AS FOR VEGETARIAN

YOU NEED A LOT OF SOURCE OF PROTEIN TO COMPLETE THE AMINO ACID
STRUCTURE.

AGAIN,CREATE YOUR OWN DISH WITH THIS ACCORDING TO YOUR TASTE.

THIS IS TO TEACH YOU HOW TO MEAL PREP ACCORDING TO YOUR TASTE.

YOU CAN PICK FLAVOURS LIKE INDIAN CUISINE STYLE OR CHINESE OR MALAY
STYLE BUT STICK WITH THE SAME PORTION GIVEN .

NON VEGE
100G OF RICE

PROTEIN : PICK ACCORDING TO GIVEN ABOVE .

100G OF CAPSICUM /OKRA/GREEN BEANS/SPINACH/CUCUMBER

**THE ULTIMATE GOAL IS I WANT YOU TO ABLE TO MAKE
YOUR OWN FOOD CHOICE AND BECOME INDEPENDENT.

💜 FREE MEAL DAY ?

FREE MEAL DAY , WELL THAT’S WHAT I CALL IT SO YOU DON’T
HAVE TO FEEL GUILTY TO EAT .

COMMONLY REFERRED AS ‘CHEAT DAY’

YOU MAY HAVE IT ONCE IN AWHILE OR EVEN ONCE A WEEK .

YOU CAN TRY TO HAVE ONE MEAL OF IT INSTEAD OF WHOLE

DAY BUT ITS OKAY YOU WANNA HAVE IT AS A WHOLE DAY AS
WELL BUT TRY TO FOLLOW THE PORTION SIZE ATLEAST .

BUT NEVER FEEL GUILTY .

YOU CANT CHANGE HABIT OVERNIGHT .

IT TAKES TIME .

GO EASY ON YOURSELF .

DO NOT TORTURE YOURSELF.

YOUR PROGRESS IS 101% WILL HAPPEN BUT YOU NEED TO
STAY COMMITTED AND TRUST THE PROCESS.
💜 FAT LOSS
LET’S LEARN ABOUT FAT LOSS .

FIRST START WITH REALISTIC WEIGHT LOSS GOAL .

GENERAL BODY-FAT PERCENTAGE CATEGORIES.

CLASSIFICATION WOMEN% MEN%

Essential fat 10-13 2-5

Athletes 14-20 6-13

fitness 21-24 14-17

Average 25-31 18-25

Obese >32 >25

RATE OF FAT LOSS

MALE : 0.3 TO 0.7KG PER WEEK

FEMALE : 0.2 TO 0.6 KG PER WEEK

NOW HERE THE ANSWER TO THE MOST POPULAR QUESTION :EXAMPLE –
HOW LONG IT TAKES TO LOSE 6KGS ?

NOW THAT IS THE RANGE IN BETWEEN THE LOWEST TO THE HIGHEST .

WHAT YOU SEE ON THE WEIGHING SCALE , IT WONT JUSTIFY ENOUGH

SOMETIMES,EVEN WHEN YOU LOSE YOUR WATER WEIGHT , MUSCLE MASS
,ON YOUR SCALE YOUR WEIGHT WILL SHOW LESSER.

HENCE WHY, IT’S ONLY HIGHLY RECOMMENDED TO WEIGH YOURSELF IN

THE MORNING IN EMPTY STOMACH AND BEFORE YOU HAVE ANYTHING TO
DRINK OR EAT .

(LEARN TO IDENTIFY WHAT IS CARBS,PROTEIN AND FAT ,NOT SURE ? ASK

ME ! LEARN BY GOOGLING IT AND READ AND DO ATTEND CONSULTATION
TO UNDERSTAND MORE OR WHATSAPP ME ,ITS NECESSARY TO INCREASE
YOUR KNOWLEDGE ON WHAT YOU EAT )

DO YOU KNOW WHAT HAPPENS WHEN YOU SKIP YOUR CARBS AND FAT ?

YOUR BODY WILL START USING PROTEIN THAT IS STORED IN YOUR BODY .

CARBS IS THE MAIN SOURCE OF ENERGY AND PROTEIN SPARING .

WHEN YOU DON’T PROVIDE YOUR BODY WITH THE PROPER REQUIREMENT
NEEDED THEN IT WILL BREAK DOWN THE AMINO ACIDS STRUCTURE.
YOU WILL START LOSING YOUR MUSCLE MASS BUT THE FAT PERCENTAGE
REMAIN THE SAME .HENCE WHY , IN MOST OF THE CASES PEOPLE GAIN
BACK QUICKLY ONCE THEY STOP ‘DIETING’ BECAUSE THERE WERE NO
SUSTAINABLE FAT LOSS.

BUT IN SOME CASES PEOPLE TO LOSE WATER WEIGHT TOO WHERE IN FIRST
FEW WEEKS THERE WILL BE MORE DROP ON WEIGHT .THAT BOUND TO
HAPPEN TOO .

NOW , STOP UNDER EATING AND THE FIRST THING IS STOP ATTACKING
YOUR CARBS TO REDUCE WEIGHT.

YOU NEED IT , SAME GOES TO FAT FOR A SUSTAINABLE FAT LOSS.

💜WEIGHING SCALE DON’T DEFINE YOU,WHY?

Weight will always fluctuate due too many
factors : hormone,stress,water mass etc.
Remember your weight will increase when your
muscle mass increase too so don’t be too
obsessed with what you see on the weighing
scale. It is a data to help you to check if you are
on track but there are times you will find yourself
heavier but your body composition changed .so
always measure you hips,waist and bust and
take pictures weekly .
💜STRESS MANAGEMENT
Stress stimulates several adaptive hormonal
responses which can prevent you from losing
weight or progress .
So , its very important to manage your stress
level and get good quality of sleep as much as
you . we will discuss on this during consultation
or any workout session time to time . you may
raise the question if you wanna know more on
this in any of the session .

💜METABOLISM
Physiological functions are known to show a
gradual decline with increasing age.I’m gonna
keep it short here so you need to move more to
increase the metabolism rate . And also dont
mess it up by skipping your meal !
One your daily task is to hit 10 000 steps
everyday .
Bloatation is normal , you can’t hold a flat tummy
throughout the day . It expands when you eat
and drink fluid . In some may be too obvious and
some may not that obvious depends on so many
factors . As human being understand that its
NORMAL. Some factor for bloatation any GI
issues , too much of salt intake , too much of
sugar intake , PMS or even stress.
Example : The picture on the left , I had too much
of salt and sugar intake during christmas and all
sort of food .I took a break ,ate everything
without following portion size or even some days
i wasn’t eating on time during the break so that
was the result of it .

On the right , after tuning back into my proper

eating habit .

💜WEIGHT TRAINING(WEIGHT LIFTING) > CARDIO ?

WHAT IS CARDIO WORKOUT ?

Cardio is short form for cardiovascular exercise, which refers

to endurance exercise that strengthens your body's circulatory
system (the heart and blood vessels).
WHAT IS WEIGHT TRAINING ?

Strength training is exercise that uses resistance to

contract muscles in order to increase strength, boost
anaerobic endurance, and build skeletal muscles.

Weight Training Helps You Burn More Calories Every Day

So weight training is more effective than cardio at building

muscle, and muscle burns more calories at rest than some
other tissues, including fat .
💜 TESTIMONY FROM CLIENTS (A FEW )
MOTHER OF TWO CHILDREN
SHOW UP ,
EVEN IF YOU
FEEL TIRED .
THAT’S
DISCIPLINE .