NUTRITION PLAN

ANA
fitnessbexcoaching@gmail.com
 TRAINING DAY
Meal Proteins Carbs Fats Food Additional
Supplements
200ml water + Daily Greens powder + 2 tbsp. apple
Upon Waking
cider vinegar + squeeze of fresh lemon juice
250ml water +
Meal 1 (7-8am) Oat Bowl: 40g oats + 20g vegan whey + 50g blueberries Immune Multi & Vit
24 45 13
Post-workout + 2 squares of dark chocolate (85% = 20g) C + Omega 3 + Iron
+ Vit D + Digest Aid
Peanut Butter Rice Cakes: 2 plain rice cakes + 30g
Meal 2 (11am) 11 39 14
natural peanut butter + 50g banana
Turkey Bowl: 100g turkey mince + 40g white jasmine
Meal 3 (1-2pm) 27 32 2
rice (raw weight) + veg/salad
Protein Shake: 20g vegan whey + 100g berries (blended
Meal 4 (3-4pm) 19 14 1
with water)
Spanish Omellette: 2 whole eggs + 2 egg whites + 150g
Meal 5 (6-7pm) 26 26 8
potato (raw weight) + veg/salad
250ml water +
Meal 6 (9pm) 18 23 1 200g low fat cottage cheese + 100g pineapple Immune Multi & Vit
C + Omega 3
Total (grams) 125 179 39

Total (cals) 500 716 351 1567

 REST DAY
Meal Proteins Carbs Fats Food Additional
Supplements
200ml water + Daily Greens powder + 2 tbsp. apple
Upon Waking
cider vinegar + squeeze of fresh lemon juice
250ml water +
Omelette: 2 whole eggs + 2 egg whites + veg + 1 slice of Immune Multi & Vit
Meal 1 (7-8am) 28 20 9
toast C + Omega 3 + Iron
+ Vit D + Digest Aid
Peanut Butter Rice Cakes: 2 plain rice cakes + 30g
Meal 2 (11am) 11 39 14
natural peanut butter + 50g banana
Turkey Bowl: 100g turkey mince + 40g white jasmine
Meal 3 (1-2pm) 27 32 2
rice (raw weight) + veg/salad
Protein Shake: 20g vegan whey + 100g berries (blended
Meal 4 (3-4pm) 19 14 1
with water)
Tofu & Avocado Salad: 150g tofu + 50g avocado +
Meal 5 (6-7pm) 15 33 14
veg/salad, low fat dressing + 150g potato (raw weight)
250ml water +
Meal 6 (9pm) 18 23 1 200g low fat cottage cheese + 100g pineapple Immune Multi & Vit
C + Omega 3
Total (grams) 118 161 41

Total (cals) 472 644 369 1485

 Condiments – Drinks - Supplements
All weights for protein and carbs mentioned in your plan refer to ‘cooked’ weight - unless specified.
Please cook or bake all food with a form of low calorie spray (e.g. Pam Spray) not addition oils/sauces.
Below are guidelines on condiments, drinks and supplements that will support your overall health.
Spices/Sauces Drinks Supplements Brands & Sponsors
(Bex Recommends)
Salt - sea salt/pink Himalayan 4-5L of water per day Essential Vitamins (for all) Cardiff Sports Nutrition - BEX10
(5g pink salt per 5L water per day) (add calorie free BCAAs if needed) Multivitamin https://www.cardiffsportsnutritio
Vitamin C n.co.uk/
All dry herbs and spices - free from Maximum of 2-3 coffees/teas per Omega (3-6-9 complex) Xtend - BCAAs (add to water)
sugar day CSN - Cream of rice
(black or with low fat/almond milk) Additional (specific to each client) Per4m - Whey advanced protein
Natural lemon/lime juice Daily greens – tablet/powder
Maximum of 2-3 diet drinks per day Collagen – tablet/powder
Vinegar/soy sauce – free from sugar Digestive Enzymes
Probiotics
Reduced sugar sauces – in Zinc Magnesium Complex
moderation Ashwagandha/Sleep Aids
Tumeric/Joint Support
Low calorie/zero calorie sauces – in
moderation