COMEBACK

PHASE

WHAT I EAT IN A DAY GUIDE

16-30 DAYS
Hey guys! My scrumptious high-protein meals during our comeback phase for

shedding fat and packing on muscle is a game-changer.

I’m all about tracking my calorie intake on MyFitnessPal, it’s like my trusty sidekick

on this journey. These meals are not just about hitting numbers; they’re about adding

a sustainability, empowerment and excitement and variety to my plate and life. No

bland diets here! Instead, it’s all about enjoying what I eat while staying on track. This

isn’t some short-term f ix; it’s a lifestyle shift. By embracing these tasty meals, we will

nurture a healthy relationship with food, mind and body. And let me tell you, it feels

amazing! Food serves more than just fuel; it’s a cornerstone of human experience,

connecting us to cultures, memories, and emotions. I believe our relationship with

food is deeply connected with our mental and emotional well-being.

In this f ree WHAT I EAT IN A DAY - COMEBACK PHASE pdf you will not only delicious

recipes but also some exploration into mindset regarding the role of food in

promoting positive mental health. You will f ind 4 weeks workout plan for all f itness

levels and a bonus home based workout plan as well.

Additionally, we’ll discuss the influence of social media on our eating habits and

mental health, and how to navigate these platforms mindfully, especially during

our Comeback Phase for fat loss. I care about all of you and want you all to get

the best maintainable results whilst feeling amazing and good about yourself.

FOOD AND MOOD: The foods we consume have a profound impact on our

mood and emotional state. Eating food you love and having delicious recipes

which satisfy your cravings will help you maintain your diet. In fact, you will

convert your mindset of this being a diet, into understanding it is A SUSTAINABLE

HEALTHY LONG TERM MAINTAINABLE LIFESTYLE without any restrictions. I have

experienced a time where I literally starved myself of food and depleted myself
to lose weight, I was successful however I was not healthy. By prioritising a

balanced diet rich in nutrients, feel good foods and high protein, we can nourish

not only our bodies but also our minds, fostering a positive outlook on life.

MINDFUL EATING: Mindful eating is the practice of bringing awareness and

intention to our eating habits, an essential component of any fat loss journey. By

slowing down and fully engaging with our meals, we can enhance our enjoyment of

food, reduce overeating, and improve our digestion. I also recommend drinking a lot of

water, 500ml-1Litre , to keep you full during the day and aid the process of fat loss and

digestion . Mindful eating also encourages us to cultivate a deeper connection with

our food, appreciating the effort and care that goes into each meal preparation and is

very empowering for us to know we are eating good food that we have cooked ourself.

FINDING BALANCE: Achieving fat loss goals requires a balanced approach

that emphasises moderation and flexibility. By incorporating a diverse array of foods

into our diet and practicing portion control, we can enjoy a wide variety of flavours

and textures while still making progress towards our goals. The Comeback Phase

provides an opportunity to reset and refocus on sustainable habits that support long-

term success. Habits such as intermittent fasting and calorie counting which is super

important for discipline with food, building accountability for yourself and seeing

physical results.

BODY DYSMORPHIA AND POSITIVE BODY IMAGE: During fat loss,

it’s essential to maintain a positive body image and perspective on progress. Body

dysmorphia, which is something I personally experience and is characterised by

obsession with flaws in your physical appearance, can be worsened by social media

and comparison. It’s crucial to focus on your victories and celebrate progress in all its

forms which helps us to develop a healthy relationship with

our bodies throughout the journey. I for one am working on this constantly

with myself and working to improve the way I look at and think about myself.

CULTIVATING POSITIVE MENTAL HEALTH: Positive mental health is

key to success during a fat loss journey. It involves resilience, self-awareness, and

emotional well-being, all of which are essential for overcoming obstacles and staying

motivated. By prioritising self-care activities ( doing things you love, spending time

with family, reading / journalling ) and seeking support f rom loved ones, you can

navigate the ups and downs of the Comeback Phase with conf idence and resilience.

Always reach out to me on instagram if you ever need someone for advice or support.

SOCIAL MEDIA AND THE COMEBACK PHASE: Social media can be

a powerful tool for accountability, motivation, and community during fat loss. Our

community is strong and it has created a positive movement to raise awareness about

being open and vulnerable as well as eating the foods you love and still get in shape

physically and mentally. You can share your progress with me, struggles, and victories,

inspiring and supporting others along the way. However, it’s essential to approach

social media mindfully, curating your feed to include positive, uplifting content and

setting boundaries to protect your mental well-being. Remember, comparison is the

thief of joy, so focus on your journey and celebrate your progress, no matter how

small.

Food has the power to nourish not only our bodies but also our minds and souls.

By embracing the positivity of food and adopting a mindful, balanced approach

to eating, I want you all to enjoy delicious meals while still making progress

towards your fat loss goals. Additionally, by cultivating positive mental health and

promoting body acceptance, I want you all to enhance your overall well-being and

lead happier, healthier lives, both online and offline, during our Comeback Phase.
 ALL THE RECIPES ARE FOR APPROX 2000 CALORIE DIET. VALUES MAY VARY SLIGHTLY

CONTENTS

Day 16
Brownie Batter Oats............................................................................................................................................................ 9
Pulled Chicken Burger........................................................................................................................................................ 10
Pesto Pasta............................................................................................................................................................................ 11

Day 17
Protein Oreo Mcflurry.........................................................................................................................................................13
Chicken Chowemin............................................................................................................................................................ 14
High Protein Pizza.............................................................................................................................................................. 15

Day 18
Fluffy Protein Berry Pancakes........................................................................................................................................... 17
Mango Cream Milkshake................................................................................................................................................... 18
Creamy Pink Pasta.............................................................................................................................................................. 19

Day 19
Breakfast Bagel..................................................................................................................................................................... 21
Chicken Parm Wrap............................................................................................................................................................ 22
Chicken Fajita Pasta............................................................................................................................................................ 23

Day 20
Blueberry Cheesecake......................................................................................................................................................... 25
Chicken Noodles................................................................................................................................................................. 26
Butter Chicken With FLuffy Rice...................................................................................................................................... 27

Day 21
Chicken Fajita Wrap............................................................................................................................................................ 29
Protein Nutella Cheesecake................................................................................................................................................ 30
BBQ CHICKEN LOADED WEDGES.............................................................................................................................. 31
Day 22
90g Protein Milkshake....................................................................................................................................................... 33
Garlic butter beef sandwich.............................................................................................................................................. 34
Creamy Tuscan Chicken Pasta.......................................................................................................................................... 35

Day 23
Mixed Berry Chia Honey Protein Smoothie ................................................................................................................. 37
Garlic Steak Benedict with Avocado Toast..................................................................................................................... 38
Protein Oreo cheescake..................................................................................................................................................... 39

Day 24
Choc. Chip Fluffy Pancakes.............................................................................................................................................. 41
High Protein Pizza............................................................................................................................................................. 42
Cheesy Mcnuggets.............................................................................................................................................................. 43

Day 25:
Muscle building green smoothie...................................................................................................................................... 45
Juicy beef burger................................................................................................................................................................. 46
Protein Tiramisu................................................................................................................................................................. 47

Day 26:
Nutella Stuffed Oreo French Toast................................................................................................................................... 49
Subway Chicken Wrap....................................................................................................................................................... 50
Cajun Chicken Alfredo...................................................................................................................................................... 51

Day 27:
Loaded Nachoes................................................................................................................................................................. 53
Katsu Curry with Rice....................................................................................................................................................... 54
Philly Cheesesteak.............................................................................................................................................................. 55

Day 28:
Loaded Fries........................................................................................................................................................................ 57
Loaded Burrito.................................................................................................................................................................... 58
High Protein Easy Pizza.................................................................................................................................................... 59

Day 29:
Brownie Sundae.................................................................................................................................................................. 61
Pesto Pasta........................................................................................................................................................................... 62
Honey Garlic Chicken Tenders........................................................................................................................................ 63
Day 30
Fudge Brownie Milkshake.................................................................................................................................................. 65
Spring Rolls.......................................................................................................................................................................... 66
Domino’s Inspired Pizza..................................................................................................................................................... 67

WEEKLY MEAL PLANNER.......................................................................................................68

TEMPLATE....................................................................................................................................68
How to LOSE FAT?..................................................................................................................... 71
WORKOUT GUIDE (GYM).........................................................................................................74
BEGINNER PLAN .......................................................................................................................76
Week 1............................................................................................................................................................77
Week 2...........................................................................................................................................................78
Week 3...........................................................................................................................................................79
Week 4......................................................................................................................................................... 80
INTERMEDIATE PLAN .............................................................................................................. 81
Week 1............................................................................................................................................................82
Week 2...........................................................................................................................................................83
Week 3.......................................................................................................................................................... 84
Week 4..........................................................................................................................................................85
ADVANCED PLAN .....................................................................................................................86
Week 1........................................................................................................................................................... 87
Week 2.......................................................................................................................................................... 88
Week 3.......................................................................................................................................................... 89
Week 4 ........................................................................................................................................................ 90
WORKOUT GUIDE (HOME)......................................................................................................94
Week 1............................................................................................................................................................95
Week 2...........................................................................................................................................................96
Week 3...........................................................................................................................................................97
Week 4......................................................................................................................................................... 98
 Day 16:

Brownie Batter Oats

Pulled Chicken Burger
Pesto Pasta
BREAKFAST
CALORIES CARBS PROTEIN FAT
607 98g 47g 11g

Brownie Batter Oats

BROWNIE BATTER OATS

INGREDIENTS: METHOD:
50g Oats • Blend your oats and cocoa powder into a fine like flour Cook
10g Cocoa Powder eggs in the same pan with a pinch of salt and pepper.

1 Scoop Chocolate Protein Powder

• Add milk and yoghurt to your blended cocoa oats
200ml Unsweetened Almond
• Mix well together and freeze for 1 hour or fridge overnight
Milk
200g Low Fat Greek Yogurt
15g Honey
 CALORIES CARBS PROTEIN FAT
LUNCH
743 50g 74g 26g

Pulled Chicken Burger

PULLED CHICKEN BURGER

INGREDIENTS: METHOD:
100g Chopped Tomatoes • Firstly, shred your cooked chicken breast with a knife and fork
Tbsp. BBQ sauce
• Add your chopped tomatoes, sauces and seasoning to a pan on
Tsp. Honey
medium heat
Soy Sauce
• Then add in your cheese and stir on medium heat for 5 mins
Garlic
paprika • Then add your shredded chicken to the pan and let it all simmer
for 5 mins on high heat
Cumin
70g mozzarella cheese • Add some water to your pan if you want more volume to your
sauce.
150g Cooked Chicken breast
Brioche bun • Place your pulled chicken in a brioche bun
DINNER
CALORIES CARBS PROTEIN FAT
680 67g 51g 23g

Pesto Pasta

PESTO PASTA

INGREDIENTS:
150g boiled Pasta
Fresh Basil
Teaspoon of pesto sauce
Tsp. minced garlic
200 ml of unsweetened almond
Milk (you can use whatever milk
METHOD:
• Add boiled pasta, basil, pesto, garlic, almond milk.
• Add Mozzarella and cream cheese to a pan on medium heat for 5
mins until it is creamy
• Then add in your cooked chicken breast
• Stir together on medium heat for 5 minutes again

you’d like for this)

50g Mozzarella Cheese
50g Low Fat cream cheese
150g of cooked chicken breast
 Day 17:

Protein Oreo Mcflurry

Chicken Chowemin
High Protein Pizza
BREAKFAST
CALORIES CARBS PROTEIN FAT
588 76g 30g 19g

Protein Oreo Mcflurry

PROTEIN OREO MCFLURRY

INGREDIENTS: METHOD:
Lots of Ice
• Add all the ingredients into a blender and blend until you get a
300ml Unsweetened Almond Milk
nice thick consistency
One and a half scoops of Vanilla Protein
Powder • Xantham gum is completely optional, I only use it to make the
3 Oreos ice cream thicke.

1 Tbsp Low-Calorie Chocolate Sauce

2g Xanthan Gum
Additional Ingredients:
100g Greek Yogurt (non-fat)

1 Tbsp Peanut Butter

 CALORIES CARBS PROTEIN FAT
LUNCH
633 46g 45g 30g

Chicken Chowemin

CHICKEN CHOWEMIN
INGREDIENTS: METHOD:
150g Raw Chicken Breast • Boil egg noodles as per package instructions, drain, and set
Chopped Garlic: 2 cloves aside.

Chopped Ginger: 1 tbsp

• Heat sesame oil in a wok or skillet over medium-high heat.
70ml Light Soy Sauce
• Add sliced chicken breast and stir-fry until nearly cooked, about
½ tsp. Chili Flakes
5-7 minutes.
30g Chopped Spring Onions
• Mix in chopped garlic, ginger, and chili flakes, frying for another
100g Medium Boiled Egg Noo-
minute.
dles
• Add sliced bell peppers and carrots, stir-fry for 2-3 minutes until
100g Mixed Bell Peppers (red
just tender.
and green)
• Incorporate cooked noodles, light soy sauce, and oyster sauce,
1 tbsp Sesame Oil
ensuring even coating.
1 tbsp Oyster Sauce
• Stir in chopped spring onions just before removing from heat.

• Serve hot, optionally garnished with additional spring onions or

sesame seeds.
DINNER
CALORIES CARBS PROTEIN FAT
793 85g 58g 23g

High Protein Pizza

HIGH PROTEIN PIZZA

INGREDIENTS: METHOD:
100g self raising flour • Preheat your oven to 200°C (400°F).
100g Skyr or low fat Greek yo-
• In a bowl, combine the self-raising flour and Greek yogurt. Mix
gurt
until a dough forms.
70g tomato sauce
• On a lightly floured surface, knead the dough briefly and roll it
Oregano
out to form your pizza base.
50g mozzarella
• Brush the dough with olive oil and then spread the tomato sauce
130g beef Pepperoni
evenly over the top.
1 tbsp olive oil
• Sprinkle oregano over the tomato sauce.

• Arrange the mozzarella cheese, beef pepperoni, sliced red onion,

and black olives on top.

• Bake in the preheated oven for about 15-20 minutes or until the
crust is golden and the cheese is bubbly.