FIT-2

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©2015 Emily Skye Fitness Pty Ltd

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DISCLAIMER
The information, recommendations and guidelines that we provide in this guide are not intended as medical
advice or to replace medical advice given by a doctor or other healthcare professional. In the case of illness or
other medical condition, a doctor or health professional should be consulted prior to commencing this program
and diet. The information, recommendations and guidelines given relating to exercise and diet are to be used as
guidelines for healthy exercising and eating. It is not intended to be a substitute for medically prescribed diet or
exercise. You are advised to meet with your general health practitioner to discuss your individual dietary needs
and health, particularly before making any significant changes to your diet as a result of receiving this material.
Emily Skye Fitness Pty Limited and its officers, employees or agents give no warranty and make no representation
that the information, recommendations and guidelines contained in this guide, and disclaim all liability for
any loss, damage, cost or expense incurred by reason of any person using or relying on this information,
recommendations and guidelines or by reason of any error, omission, defect, or misstatement contained in such
information, recommendations or guidelines.
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- Snacks – Meat Eaters 71
- Snacks – Vegetarian 76
- Snacks – Vegan 79
- Cooking Tips & Food Prep Tips 83
- Shopping Lists 85
- Meat Eaters 86
Table Of Contents 3 - Vegetarian 90
- Vegan 94
Preface: 4 - Eating Out 98
- Real world proof! 4 - Tips and Tricks 100
- About me! 8
Part 3: Exercise Overview 101
Part 1: Emily Skye F.I.T. (Phase2) Overview 10 - Your Training Breakdown 102
- Welcome to Emily Skye F.I.T. (Phase 2) 11 - How will I be training? 104
- Emily Skye F.I.T. (Phase 2) explained 13 - Weight training (and/or resistance training) 104
- Here’s how it works 14 - HIIT Circuits 104
- How will Emily Skye F.I.T. get your there? 15 - Stretching sessions 104
- Important information before starting 15 - Rest 104
- The Emily Skye F.I.T. method 16 - Drop Sets 105
- Back to basics eating 18 - Tri-sets 105
- My superchargers for success 19 - Work to failure 105
- So let’s get started 20 - Reps, Sets and Rounds 105
- Step one: Goal setting 20 - Equipment required 106
- Step two: Track your progress! 21 - Warm-ups 106
- Before and after photos 22 - Cool down/Stretches 108
- Body measurements 22 - Follow my program 100% 121
- Step three: Take action! 23 - HELP! I have a question! 121
Part 2: Nutrition Overview 24 Part 4: Emily Skye F.I.T. program 122

- Which foods 25 - Let’s begin your F.I.T. (Phase 2) program 123
- Supplements 27 - Week 1 124
- Meal plans - Meat Eaters 29 - Week 2 132
- Meal plans - Vegetarian 31 - Week 3 140
- Meal plans - Vegan 33 - Week 4 148
- Breakfast – Meat Eaters 35
- Breakfast – Vegetarian 41 Part 5: You just finished Emily Skye F.I.T. (Phase 2) 156
- Breakfast – Vegan 45 - Well done!! 157
- Lunch/Dinner – Meat Eaters 48 - Now what? 158
- Lunch/Dinner – Vegetarian 58 - Coming soon Phase 3 159
- Lunch/Dinner – Vegan 65 - A final word: Staying on course 160
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Real World Proof
Over 4,000,000 people have turned to me via social media and my programs to help them transform
their bodies and minds.
Before you get started, take a look at just a few of the many success stories from using my programs.
This could be you too, in just 4 weeks!
So please know this….
Even though we haven’t met, I believe in you and I won’t let you fail. It is my hope that my system will
provide a platform for you to achieve anything in your life. So, what are you waiting for? - Let’s get
started!
Jami Sarah Kristie
Jennifer April Melissa
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Jami
“First I would like to say I am a single
mother to 4 children. I stumbled across
Emily’s program after deciding to take out
all processed and refined foods from my
families diet. I began going to the gym in
late January On my own but just was not
seeing the results I was looking for. I started
the F.I.T. program on March 9th 2015
weighing in at 158.6 lbs.
Day 1 Measurements - Arms 11 1/2” Bust 38”

Waist 32” Hips 37” Legs 21”. On Day 15 I
weighed in at 148.2 lbs. My Measurements
- Arms 11” Bust 37” Waist 30” Hips 36”
Legs 20”. Total weight loss to date 10 lbs./
total inches lost 6”. I am forever grateful for
finding Emily’s program. The lessons I’ve
learned will be with me for life. Thanks to
Emily I am on my way to being fit, health,
happy, and having a rocking body!”
Sarah
“Before I start the F.I.T. program I was at 127
lbs. I had never weighed that much before
and I wanted a change - mainly I wanted
to feel confident again. By following the
guidelines in the F.I.T. plan, I was able to
eat delicious food and exercise at my
own pace. I have lost 16 lbs. so far and
approximately 11 inches! I feel great and
have improved energy. I can’t wait to see
more progress! Phase 2 cannot come soon
enough.”
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Kristie
“I have been on the F.I.T. phase 1 plan for
exactly two weeks. I started out around
140 pounds and I now fluctuate between
145-148 pounds. I can really see and feel
the difference. I have lost fat and gained
muscle. I am so motivated to continue my
journey.”
Jennifer
“I’m only 2 weeks in on the FIT program
right now. I feel so much stronger already!
I think the menu is great & I LOVE all the
workout plans!! You never get bored & it’s
always different! I started working out a
few months before I started FIT & I did a
lot of cardio. I was getting so bored & not
really seeing any results. Just being on FIT
for 2 weeks I am already feeling so much
stronger & a lot less jiggle!! I still have a
long way to go, but I’m doing it & loving it!!
Thanks Emily!”
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April
“My name is April and I am 23yrs old. I had my
first child last January 2014 and after the birth
I just couldn’t stop eating, and eating, I gained
quite a bit of weight. Before I was pregnant I
was around 68kilos, after pregnancy and birth
I ended up getting to 78kilos by May 2014 and
did not feel good about myself at all. I tried all
sorts of different exercises through out the year
and managed to get down to 75kilos on my own
but that’s where I stayed for a long time until
I found you Emily Skye in January 2015 :) you
saved my body! I started off doing your 28-Day
Shred, which I loved, it helped a lot and got me
to about 72 kilos then you came out with the
F.I.T Phase 1. Boy do those work out work a treat
:) never felt better I am currently on Day 15 of
F.I.T tho would of been almost done if I didn’t
have a week off from being sick :( but any who
I am now 68kilos again my pre baby weight
and looking and feeling fantastic :) thank you
so much Emily. I have attached 2 lots of before
and afters. 1 pic is a 4pic collage, which has my
big square bum from last year up to the end of
28-day shred. And then my before and after pics
are from end of 28 day shred to day 15 of F.I.T
and it’s fantastic to see another big difference
which is a completely smooth back and lil define
muscles haha thank you again xoxo”
Melissa
“I was not happy about my body, even thought
I was thin, but fluffy and not very tones
despite my effort at the gym. I decided I
needed to change that and I started the FIT
program. I loved it so so much! The workouts
are great, challenging and the fact they’re
always different kept me so much motivated
and willing to go to the gym. The food was so
yummy!! I was so happy to learn how to clean
eat. Everyday I felt treated myself with that
good food, and felt so well cause my body
was having the right fuel!! I had my downs,
but very little and overall I’ve never been
so happy and proud of myself in my life!!!!
I lost 12cm all together (3kg, but really my
measurements are the real change). The FIT
is a life style, and an amazing one that makes
feel so proud and empowered!!!”
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We’ve all heard the ‘big girl gets fit’ stories. These
are, without a doubt inspiring and I love hearing
about them - but my story is different... I was the
‘skinny, insecure, depressed girl’ who became ‘fit,
healthy, happy and confident!’
MY STORY...
In 2010, I picked up my first copy of Oxygen magazine, which
is a top women’s fitness magazine. I had been exercising for
about six months but didn’t really know what I was doing. I
was the typical cardio machine girl, obsessing over being lean
& skinny. I even went to the extreme of taking fat burners,
eating boiled chicken and broccoli every meal and spent hours
training in the gym.
I had no idea that you shape & tone your body by doing
strength training and eating plenty of food - including good
fats and carbohydrates. In fact, I eat MORE food now than I
ever have and I am leaner than I have ever been!
I used to look through countless fitness magazines at the

amazing, fit, strong, shapely women featured in them and I
decided that I wanted to be like that too! I wanted to be strong,
have shape, be fit and healthy but, most of all, be happy with
myself.
THE PERSON I USED TO BE...

All through my childhood and up until my mid-20s, I was
insecure with who I was. I had no self-belief. I was depressed
and would worry myself sick about everything.
I think my insecurities stemmed from my school years where

I was teased & criticised for having “big eyes”, being skinny,
quiet, athletic or different.
I started modelling when I was about 15. It was something that

I enjoyed and always had an interest in but every job that came
up I didn’t think I would be “good enough” for it and wouldn’t
bother applying as I was scared of being rejected...
If I was lucky enough to get a job, I’d make excuses as to why

they picked me. I could never just be happy that I got it &
couldn’t believe that I deserved it. I was a pessimist, always
negative & always putting myself down.
I didn’t know who I was and I definitely wasn’t comfortable or

happy with my life thus far. I couldn’t imagine how hard it must
have been for others to be around such a negative person. I
was always worried about what others thought about me &
constantly did things to make them happy even if it meant
putting my own happiness aside! I let people use me and put
me down and didn’t stand up for myself. I believed the things
other people would say about me and it just added to my long
list of insecurities.
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MAKING CHANGES...
When I was in my mid-20s, I started implementing changes in my life. If I didn’t like something, I’d change
it. If I couldn’t change it, I accepted it and stopped wasting time worrying about it. I learnt to make the
most of my life & appreciate the things I had rather than focusing on the things I didn’t have. Previously I
was in search of perfection, but it doesn’t exist, so it was a vicious cycle of disappointment.
I realised that it’s not about being perfect, it’s about being the best you can be - mentally and
physically - and accepting and loving yourself, flaws and all!
In order to overcome the way I was, I had to realise and admit to myself what I was doing - I was
sabotaging my own chance of happiness.
There were a lot of changes to be made and they took time and deliberate effort. Every day I had to work
hard to ensure I didn’t go back to being the person I used to be and my old ways of thinking. If I started
thinking negatively, I’d stop myself quick smart.
Every time I doubted myself I’d tell myself I AM good enough, I AM more than capable, I CAN do this! And
I still do this now. I replace negative thoughts with positive thoughts. Some days I’d be great and other
days I would find myself drifting back to how I used to be, but I knew if I kept at it, working on changing
the way I thought, what I thought of myself, being more positive and not allowing other people’s opinions
of me or the way they treated me affect me that over time it would become easier - and it now happens
almost naturally!
Sure I slip up sometimes - I am human after all - but it is easier now. I control my thoughts, which then
control my feelings & actions.
TODAY...
My active lifestyle is not only about my body & being fit, it’s just as much about my mind! I feel set free
from the person I was previously. I am no longer preventing myself from living my best life possible. I feel
like a completely different person now! I am healthy, strong (mentally & physically), I’m confident, I have
self belief, am truly happy & I love myself for who I am. It’s up to me to make my life the best life possible
because, at last, I believe I am worth it!
YOU CAN HAVE IT TOO!

I am so excited to be able to share with you what I have learnt through my own struggles and mistakes.
Regardless of how someone might appear to you, everyone has his or her own insecurities! Your
insecurities may seem silly to others but they’re real to you and affect you negatively in some way.
I really hope that I can in some way help you to realise that you are worth more than you think you are
and you CAN be happier. Becoming fit and healthy has helped me immensely with my confidence. It
comes as a package. You feel free, truly alive and happy. I’m living life to the best of my ability and I
want you to feel this way too. The excitement and passion for life I have now discovered has completely
changed me. Every day I wake up excited for the day, excited to train and excited to nourish my body
with healthy, clean food so it can function efficiently.
Remember, in order to take care of anyone else you first must take care of yourself. Taking the time to
exercise and eat healthy is not selfish! You will have so much more energy and so much more to give
the people you love.
“My active lifestyle is not only about my body & being fit, it’s just as much about my mind!”
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Welcome
Welcome to Emily Skye F.I.T. (Phase 2)!
First of all, huge congratulations on finishing Phase 1 and getting this far. You must be feeling great
and I’m so excited to have you on this journey with me. Phase 1 was all about setting the foundations
for changing your lifestyle and getting you started on your health and fitness journey. Well, now
it’s time to ramp it up and take you to the next level. But don’t worry; I’ll be right there with you.
I wanted to develop these programs in 3 phases because the last thing I want is for you girls to
get bored of this amazing healthy, new lifestyle. That’s why in Phase 2 I will be changing things
up, offering exciting new meal plans, recipes and workouts that will help you get the body you’ve
dreamed of and feeling the best you have ever felt.
The F.I.T. journey is more than just a fitness program. This is a complete lifestyle change and I want
to give you all the tools to get you there. Why? Because I’ve been there before, where I wanted to
change but needed guidance on how to get there. What I am giving to you now in the F.I.T. program
is everything I have learnt over the years to get your body into the best shape possible.
I’ve spent thousands upon thousands of hours working out what it takes to develop a toned and
shapely six-pack, booty, thighs and arms fast - along with ‘shredding’ my entire body at the same
time. I have written down and recorded every workout I have ever done and I have noted down all
the recipes that work best. My programs are a collection of those notes and everything I do when I
want to see real results. And it’s all written with the special needs of women in mind.
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However, this Emily Skye F.I.T. program is so much more than that! Because this isn’t just about
getting your dream body, this is about helping you achieve your dreams through a new F.I.T. and
healthy lifestyle.
When I look back through the past several years and my own health and fitness journey, plus
connecting to literally millions of people online, I have learnt that healthy eating and exercise is
something you need to create as a lifestyle. I understand the hurdles you will come up against
and I know the tools to help you overcome them. The best approaches I have found to getting
the body you want and a life you have dreamt of are:
1. Set a definite goal.
2. Go all-out to achieve it and do whatever it takes to get there.
NOW is the time to make the commitment to yourself that you WILL make it happen.
NOW is the time where no distraction or obstacle is too big.
NOW is the time when you finally put YOU first!
NOW is the time when you commit to developing healthy exercise, nutrition and mindset habits
that lay a solid foundation for your new lifestyle. The perfect kick-start to a healthy lifestyle and
an all-new you!
This is what my Emily Skye F.I.T. program is all about.
Fitness. Inspiration. Transformation.
This is everything I know about how to make the change of a lifetime inside and out. A change
that, when you look back, I hope you see as a defining moment that helped to propel you
towards bigger and better things.
This is my mission.
A mission that I am so happy you have put your trust in me to help you on your journey.
You see, to me losing extra body fat and getting in the best shape of your life isn’t just a physical
transformation. It transcends throughout every area of your life.
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It’s a special gift.
I truly believe that when you gain control of your body, you gain control of your LIFE.
And my hope is that my new system will provide a platform for you to totally transform - inside
and out. To finally take control, gain renewed confidence and a sense that anything is truly
possible.
And know this…
Even though we may have not met personally before, I believe in you and won’t let you fail.
And my entire handpicked Emily Skye F.I.T. team of industry professionals with over 20+ years
of industry experience are committed to you and here for you 24/7. We’ll be there every step of
the way.
When you’re committed, it truly can be an unstoppable combination.
Welcome to the Emily Skye F.I.T. team
Who is Emily Skye F.I.T. (Phase 2) for?

Phase 2 is for anyone who is ready to take their training to the next level. By now you should
have completed Phase 1 and are ready to go. This 4-week program is the second of 3 phases
(each lasting 4 weeks) of Focused Intense Toning and training - combined with ‘back to basics
eating.’ Just like phase 1 we will be targeting your whole body in only a few short weeks, but
with an extra focus on you buttocks and thighs.
Again, just like in Phase 1, this program will provide you will all the information you need
to achieve goals you did not think was possible. So get ready for the ride, it’s going to be
awesome!
Emily Skye F.I.T. (Phase 2) explained

What’s different?
Emily Skye F.I.T. (Phase 2) was specifically designed for those of you who are ready for your
next challenge. Phase 2 aims to build on the previous 4-week phase and take your physical
performance, fat loss and toning results to new levels, so you never get bored or plateau.
Because you have spent the first four weeks using the F.I.T. training method, you have begun to
build strength and muscle which will now have your metabolism on supercharge. So, in Phase
2 expect to see results like you haven’t seen before. Like Phase 1, you will incorporate a mixture
of strength training, HIIT circuit training and stretching, but this phase will increase in intensity,
as well as focus more on toning your hips, buttocks and thighs. I change things up in Phase 2 so
your body doesn’t plateau and you continue to see amazing results.
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Here's how it works
PHASE WHO IT’S FOR WHAT YOU’LL BE DOING
E T E D
Where am I at? MY PLAN:
COMP L
• New to my programs, start here! Consider this phase • You’ll learn to master unique movements that challenge
as the starting line. you and make you fitter and leaner all at the same time.
• Target your entire body fast using workouts that focus • Each workout puts you in optimal fat burning mode and
on toning typical problem areas like your tummy, helps you shape your entire body.
hips, arms and thighs. • Workouts for home, gym and beginners & advanced.
OPTIONAL: Recovery week. Reset goals. Recharge. See Part 5 for more details.

• Ready for your next challenge? Want to continue to • This phase increases in intensity, moves and challenges
transform your body, while particularly targeting your you to go to the next level.
booty and thighs in only a few short weeks? • The focus is on making your thighs look toned without
• Now you’ve got the base, this phase focuses on building bulking them up with muscle, while firming and lifting
on Phase 1 by increasing the intensity and difficulty your booty!
of the moves - especially focused on toning hips, • Workouts for home or gym, beginners & advanced.
butt and thighs.
OPTIONAL: Recovery week. Reset goals. Recharge. See Part 5 for more details.

• If you really want to further define and tone your body • This is where my Emily Skye F.I.T. method comes into its
with a particular focus on your core and mid-section own. By now you’ve mastered the moves, you’ve
this is the time to go for it! increased your intensity and are burning fat for hours
• By this time, you’ve turned your body into a total fat- after your workout
burning machine, it’s time to further tone and sculpt • Workouts for home, gym and beginners & advanced.
while flattening your tummy and mid-section. Phase 3
builds and defines your abs like never before while still
toning your entire body!
PLANNED TRAINING BREAK: Take a week off.
As you already know, all of my programs are about ‘back to basics’ eating and training (even
if you’ve got a sweet tooth like me). My programs are not a detox or a fad. My programs are
strict, goal oriented eating and exercise guides to get you lean and toned in a short period
of time the healthy way. You will be eating simply and exclusively clean, nutrient rich foods.
This is what I do to shred fat fast, and look and feel great!
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HOW WILL EMILY SKYE F.I.T. GET YOU THERE?
Emily Skye F.I.T. is unlike any other program I’ve ever designed. It was designed specifically
for the needs of women and to solve three of the biggest areas of concern.
• To lose body fat fast & tone up specific problems areas
• Losing motivation and lack of willpower to continue
• Overcome plateaus no matter what changes are made
And, it’s created specifically for time poor people. I lead a busy life just like so many of you; I do
not have time for exercise and food preparation to take over my life. So everything I share with
you is designed to be the easiest and fastest way possible to get the best results.
My program works by combining the following:

1. The Emily Skye F.I.T. training method - all new unique workouts and unique movements
designed especially with the needs of women in mind
2. Advanced ‘back to basics’ nutrition strategies that allow you to satisfy your sweet tooth
without compromising results.
IMPORTANT INFORMATION BEFORE STARTING
• I recommend seeing your doctor before starting this eating & training guide to ensure this
program is suitable for you & that you are capable of performing the recommended exercises.
• The training programs I have included can be intense and you need to ensure you are using the
correct technique to prevent injury.
• This program does not take into consideration any individual food allergies. If you have any
food allergies DO NOT follow this eating plan.
• Individual results may vary.
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e w s k in n y !
.F I.T. is the n
FOCUSED INTENSE TONING.

My Emily Skye F.I.T. Training
method combines the very best
in fitness, fat loss & toning.
It’s effective because it provides

an extensive variety of workouts
and exercises at different intensity
levels, rep speeds and difficulty.
These are focused on targeting
each different problem area;
upper body, lower body, abs/
core and HIIT circuits for aerobic
fitness. This method challenges
your muscles to adapt so you tone
up fast, while at the same time
raises your natural metabolism so
you’re burning fat for hours after
your workout. Not by working
harder in the gym, but by working
smarter.
How exactly?
For those interested in the
science and technology behind
my systems, keep reading….
The problem with most fitness

programs is that they’re not
designed with women’s needs in
mind. Ultimately many are ‘one
size fits all.’ So one of two things
often happen:
- You plateau: The body becomes

accustomed to the routines, and
your results ultimately slow to a
grinding halt.
- You get bored and lose

motivation: Doing the same
routines with little variety or
challenge is not only ineffective
over the long term, let’s face it
can be downright boring!
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With my program, just when your body adapts, the intensity or type of exercise changes (every 4-5
days) - so not only will you find you’re capable of increasingly complex and challenging moves, it
will help you naturally bust through plateaus and boost motivation because you’re doing something
different almost every workout.
While my program isn’t always easy it’s very effective and efficient - and that’s as it should be. This
program is one where the effort is commensurate with the results, where there are no empty promises.
If you keep doing the work, you will keep breaking through plateaus and ‘previous bests’ and getting
the results you want.
Throughout the program, I’ve included workouts and techniques that when performed properly, will
allow you to raise your natural metabolism. This ensures you are burning for hours after your workout
and allows your hormones to work for you rather than against you.
This is known more specifically as ‘EPOC’ (Excess Post-exercise Oxygen Consumption) and often
called the ‘afterburn’ effect.
Clinical studies have found that High Intensity Interval Training which I extensively use in the program
- exercising for short intervals, with rests between exercises – helps to produce this effect and in turn
helps you lose body fat faster. For instance:
• In a study at Laval University in Quebec, one group cycled in numerous short bursts of 15 to 90
seconds and rested in between. A second group cycled 45 minutes without interruption. Those who
cycled in numerous short bursts lost 9 times more fat than those who rode without breaks.
Tremblay, A., Simoneau,

JA., and Bouchard, C. 1994
(Jul). Impact of exercise
intensity on body fatness and
skeletal muscle metabolism.
Metabolism 43(7):814-818.
The scientific study cited above found that short bursts of exercise trigger biological mechanisms in
your body that actually cause you to burn more fat and lose weight faster. Specifically, short exercise
periods help to release more HGH (human growth hormone) into your blood stream; levels of which
decline as you age. This essential hormone can help prevent weight gain and burn away more fat faster.
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Cheat withou
t cheating!
The recommended meals for your next 4

weeks are mostly made up of the basics –
meats, vegetables, fruit, nuts, eggs, herbs
and natural garnishes. These foods provide a
steady flow of nutrients that help boost your
metabolism and release stored body fat so it
can be burnt off as fuel.
These are the foods and meals that I

recommend and that get the best results
for me. You may feel hungry or have low
energy for the first few days but this is
normal. Your body is adjusting to burning
off stored body fat as energy.
Why ‘back to basics’?
The reason I recommend these foods is

because they are in their cleanest and
simplest form. Eliminating additives (such
as sauces or manufactured/processed
products) is one of the best things you can
do for yourself nutritionally.
To make things easier I’ve included a

complete 4-week eating plan showing
exactly what to eat, when to eat it and
why. Plus, full shopping lists. Just take
the list to the supermarket each week and
know that you’re turning your kitchen into
a fat-loss factory no matter if you’re a
meat eater, vegetarian or vegan!
In addition, I have also included a huge

variety of yummy foods and recipes! This
is one of the single biggest things girls
rave about with my programs, and this one
is no different. Some of the foods you can
enjoy include pancakes, muffins, chocolate
balls and smoothies. It truly allows you to
still eat clean versions of your favourite or
‘naughty’ foods and still shed the excess
weight!
This ‘cheating on my diet plan without

actually cheating’ is such a wonderful
relief to many and is part of what makes
the program work so well!
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Step two: Track your progress!
Measuring your success is critical to reaching your overall goals. But never fear, it’s as simple as this...
“What gets measured gets done!”

There is something about knowing that you’re keeping track of your progress that makes it that much easier
to wake up a bit earlier, do the extra repetition or not cheat on your diet.
There are several ways to go about it and what I’ve found is that it’s almost always best to use a variety of
different measures to help you focus on your goals.
There are three core things I recommend combining to give you a guide of your progress over the next four
weeks:
1. Before & After photos

2. Body measurements (using a tape measure)
3. Take Action!
And they are specifically in order of terms of importance and reliability.
If you only had one choice though I’d strongly recommend doing a ‘before’ photo. Without visibly being able
to see how you’re going, it is all too easy to lose motivation.
And, while often confronting if you’ve never done one before, it can be one of the biggest motivators for you
to take an honest look at where you are. For instance, while you can keep them somewhere private just for
yourself, you can also tape them to your refrigerator door to use as a motivation to eat properly and exercise.
This type of tactic keeps you motivated to stay on track.
And you can’t have amazing ‘Before’ and ‘After’ shots – just like some of our many success stories you can
see below – unless you take the plunge and take your ‘Before’ shots!
“I’ve purchased the FIT

“I have lost 4kg phase 1 & couldn’t be more
but, .. Look at happier with my results, I’ve
what I have lost toned up and have gone
in measurements: down in fat %. This program
I highly recommend to
Start waist: 76cm anyone wanting to be fit
End waist: 68cm & healthy. I’m 40 years old
Start hip: 100cm and a mum of 2 and a wife
End hip: 85cm” and I can honestly say I’m
the fittest and healthiest
I’ve ever been
in my life!”
Maggie Judy
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1. Before & After photo guidelines
- Take your before photos just prior to starting
your 4-week program.
- Take the photos in a bikini or tight gym

shorts and a sports bra.
- Take a natural relaxed stance without ‘posing’.
- Stand in front of a plain coloured wall, with

as little distraction or clutter behind you as
possible. Sharon
- Take a front image and side image.
- Remember to take your photos regularly

in those same positions (and even wearing
the same clothing) – on Day 1, Day 14 and
Day 28, at the same time of day each time.
Also take the photos in the same lighting
to give you the most accurate images.
Katie
2. Body measurements
I suggest keeping this very simple and only
take a few measurements. The reason why I
avoid the scales is that it will often give you
inaccurate measurements for success. While
you are burning fat and gaining muscle, you
can tend to find that your weight can actually
increase. I myself have put on over 10kg of
muscle since I started training. That may sound
like a lot but I guarantee you I look a whole lot
better now than I did when I started. You can’t
develop shape without muscle and to be toned
is to have muscle definition with little body fat.
Measure your chest, waist, lower abdomen,

hips and upper thighs. I suggest only doing this
at the start and then at the end of your 4-week
program.
The main reason why you do not want to rely

on the scale alone is because it might not paint
the true picture. Muscle actually takes up less
space than fat does. If the scale is not going
down, but your measurements are, you know
that you are improving your body composition
and making progress.
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Step three: Take action!
Simply wanting something is not enough, neither is just writing down your goals and then doing nothing
about it. If you want be the best you can be then you need stop making excuses and take action now!
Reaching your goals is no one else’s responsibility but your own. I hear so many people say, “Oh they
are so lucky” or “She must have a fast metabolism,” looking for any reasoning behind why someone is
successful, without recognising that most successful people get there because they work extremely hard
for it. So, if you have some big goals and have just been sitting around talking about them, here’s how you
can take some action – starting today…
Put 100% Into It

You must do everything possible to get what you want and put 100% into it. If losing weight is your goal,
being healthy most the time then going crazy eating cakes and chocolate is not going to get you to your
goal. If you want to be a successful artist, simply painting everyday is not good enough. You must get
out there, promote your work and treat it like any other business. It doesn’t matter how much you want
something. It will never become a reality without action and commitment. So put everything you have into
it. Be prepared to work hard and you will get there.
Stop Making Excuses

Humans are very good at finding excuses as to why they can’t do something as opposed to looking for
solutions. If there is something you are working towards, but that inner voice keeps giving you reasons
on why you can’t, then go out there and find every reason why you can. Most of the time, the main thing
getting between you and your goals are all the excuses you use to stop yourself from doing it. When you
want something bad enough you can get very resourceful at making things happen, regards of the hurdles
that pop up.
Be Accountable
If you aren’t very good at making yourself accountable to things you said you were going to do, then find
a friend or family member who will. Each week, sit down and tell them what you are going to achieve
and then have them hold you to it. And vice versa, you can in turn help them with their goals, too. It can
actually become quite fun when you choose penalties and rewards depending on how well you both did
that week.
Prioritise
If you aren’t reaching your goals then maybe you need to re-evaluate your priorities. Are you setting time
aside each week to cook healthy dinners and exercise, or do you choose to go out with friends? Or maybe
you choose to go out late which means you sleep in and miss your morning workout? Do you watch TV or
spend hours on Facebook rather than learning that new skill? You need to make your goal a priority and
then make sure you are doing everything possible to get there. Sometimes things will get in your way and
you will have to be flexible. But, when you come across the obstacles, just keep the momentum and push
forward.
Stop Procrastinating
I was the worst procrastinator and would always put off the things I needed to do the most. We all do it.
But the trick is to know when you are procrastinating and then quickly change something. A key thing I’ve
learnt when dealing with something I don’t want to do is break it down into smaller tasks and then tackle
the hardest one first. That way when you have done the hard bit, the rest will come easy. Social media is a
fantastic tool for procrastinating, so get strict on yourself and only allow yourself to go on when you have
achieved what you needed to for the day.
If you really want to make a change for yourself, your health, your fitness and your mind, you have to
expect that you’ll need to work hard. Success doesn’t happen overnight and it definitely doesn’t happen by
sitting there and doing nothing. It is time to get out there and take action towards achieving all those goals
you have set for yourself. I’m not going to lie, it’s not going to be easy but the rewards will be so worth it!
23
24
The recommended meals for the 4 weeks are mostly made up of
the basics – meats, vegetables, fruit, nuts, eggs, herbs and natural
garnishes. These foods provide a steady flow of nutrients that help
boost your metabolism and release stored body fat to be burnt
off as fuel. These are the foods and meals that I recommend and that
get the best results for me. You may feel hungry or have low energy
for the first few days - this is normal. Your body is adjusting to burning
off stored body fat as energy. You might be wondering why my
program is about ‘back to basics’. The reason I recommend these foods
is because they are in their cleanest and simplest form. Eliminating
additives (i.e. sauces or manufactured/processed products) is one
of the best things you can do for yourself nutritionally.
General Guidelines
Buy Organic! Try to buy organic food whenever possible. It is worth spending extra
money on organic and here’s is why: Toxins are terrible for you. They are found in many
mass produced foods and can mess up your endocrine system and metabolism, increasing
your body fat percentage. These nasties are also related to autoimmune diseases, cancer,
MS and heart disease.
Vegetables
Vegetables provide vital nutrients to our bodies. They are very nutrient dense with a minimal amount
of calories. Vegetables are an important inclusion for anyone trying to lose body fat. They offer a
high fibre content, which will aid in keeping you regular and help fill up for less, and are also fat and
cholesterol-free. Organic varieties are grown with no pesticides or additives, and this makes them
even healthier. Try to eat a variety of different colored vegetables and keep the skin on whenever
possible. The pigments in the skin are a rich source of disease-fighting antioxidants, helping to protect
cells from damage that can lead to cancer and heart disease.
Fruits and Berries

Fruits, like vegetables, are full of essential fibre and nutrients. They are slightly higher in sugar
(fructose) than vegetables but, when consumed in moderation, can provide the body with vital
minerals and vitamins. Fruit consumption can help prevent colon cancer, diabetes, high cholesterol,
high blood pressure, constipation, and help to aid metabolism and weight loss.
Nuts
Put very simply, nuts are a healthy source of protein and good fats. Unsalted walnuts and almonds,
in particular, are a great source of healthy fats, antioxidants, protein and fibre. Polyunsaturated fats
found in nuts are great for skin, hair, teeth and nail health. They can lower cholesterol and are a
perfect ‘pick me up’ during the afternoon.
Meat and Fish

Meat and fish are a source of complete protein and good fats essential for brain and organ function.
Protein is an important part of any sort of nutritional plan as our bodies thrive on it. Our muscles
are created from it so our skin, nails, hair and teeth reap its benefits. Protein is also crucial for
energy stores and helps to ensure our bodies can work at optimum efficiency. Protein makes up
approximately 16% of the body’s total weight. Our bodies do not have the ability to produce all
protein by themselves so we must obtain it from food sources like meat and fish.
Eggs
Like meat, eggs are a source of protein and they are also very nutrient dense. They contain vitamin D,
which is needed for healthy bones and teeth; choline, which is necessary for brain development and
improving memory retention; calcium for healthy bones and teeth; and iron and selenium for other
health benefits. A large egg contains less than 100 calories. I always have at least 1 whole egg with my
egg whites as they contain far more nutrients and a higher amount of protein than the egg whites, as
well as containing good fats that are necessary for optimal body and brain function.
25
Tempeh
Tempeh (pronounced Tem-pay) is a brownish and textured soy product that is made by fermenting
cooked soybeans. Tempeh is a high protein meat alternative. It is recommended you cook the pre-
packaged tempeh before using it in the recipes. This helps to remove some of its bitter flavour and
it helps to soften and moisten it, which makes it even easier to enjoy. Cooking it first also makes it
accept more of the flavours you mix it with, especially when marinating.
Legumes
Legumes are an excellent source of protein, low in fat, a good source of fibre, folate, phosphorus,
potassium, iron, zinc, calcium and selenium. They contain thiamine (B1), riboflavin (B2), niacin (B3),
B5 and B6. They’re also rich in antioxidants and have a low-GI. Although legumes are among
our most nutritious plant foods they, can cause bloating and intestinal gas. If you are not used to
eating them, slowly introduce them into your healthy eating plan.
Quinoa
Quinoa (pronounced keen-wah) is an ancient grain that is highly nutritious and gluten-free. It’s a
good choice for vegetarians as it contains more protein than any other grain or seed, with a good
balance of all 8 essential amino acids. Quinoa is also high in fibre, has a low-GI and is a source of
iron, B vitamins, calcium and magnesium, and vitamin E.
Brown Rice
Brown rice is a healthier alternative to white rice as it contains far more nutrients and fibre. This is
because it retains the bran and germ, which is where many of the vitamins and minerals are found.
Brown rice is low in saturated fat, and very low in cholesterol and sodium. It is also a good source
of selenium, and a very good source of manganese. It is just as filling, yet lower in calories and
contains healthy carbohydrates that boosts your metabolism and burns fat.
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Supplements are not compulsory, but can play a huge role in helping you achieve your results
faster. I believe in getting my nutrients and protein from food sources, but a lot of people choose to
take supplements to fill any gaps they may have in their diet. The following are the recommended
supplements (should you choose to take any) and the best times to take them.
REMEMBER
• As a precaution, ensure you check with your GP before commencing supplement usage.
• Make sure you follow the instructions on the supplement packaging.
• Never take more than the recommended daily dosage of each supplement.
Supplements should only be used to “supplement” and assist you, they are not to be used to
replace a healthy and balanced diet.
L-Carnitine
This is naturally produced in your body and helps your body burn fat as energy. L-carnitine has
also been shown to reduce fatigue and serve as an appetite suppressant. L-carnitine is a great
supplement to take when you are dieting. Therefore, it will not only help your body burn stored fat,
but it will increase your aerobic capacity.
When to take: Take 2g first thing in the morning. Should be used daily for maximum effect, so even
on rest days.
Organic Raw Protein

Regarded as the ‘building blocks’ of muscle, organic raw protein is used by athletes and fitness
enthusiasts to help with muscle recovery, muscle repair, lean muscle growth and general health.
Remember, the more muscle you have the more fat you burn!
When to take: Your protein powder should assist you reaching your protein requirement and can
thus be used as is, or as part of a recipe.
27
L-Glutamine
This is naturally produced in your body, but L-glutamine can become depleted through stress or
training. It’s benefits include helping your muscles recover, assisting your digestive system and
supporting your immune system.
When to take: Take 5g when you wake up in the morning and before bed.
BCAAs
Branched Chain Amino Acids (leucine, isoleucine, and valine) are essential amino acids and will
need to be attained from your diet. They are naturally found in protein, but supplementation of
BCAA’s may help with lean muscle building, recovery, prevent muscle breakdown, and improve fat
loss and performance.
When to take: Take 5g of BCAAs before and after your workouts and before bed.
Creatine Monohydrate
Creatine is produced in the body naturally and derived from 3 amino acids (glycine, arginine
and methionine). It is also found in meat and fish. Creatine helps to build lean muscle, improves
muscular endurance and increases anaerobic power and performance. It also fights inflammation
following muscle-damaging exercise. This supplement has many health benefits, such as
improved brain function, longevity, neuromuscular function, heart health, and decreases chronic
fatigue. Vegetarians in particular benefit from supplementing creatine as they have lower muscle
stores of creatine than non-vegetarians due to not eating meat and fish.
When to take: Take 5g on a daily basis.
Fish Oil and Flaxseed Oil Tablets/Liquid

Excellent sources of omega-3s, that are essential for hormone function, assisting with fat loss and
muscle gain, mental health and digestion as well as overall health and wellbeing. Take fish oils and
flaxseeds (linseed) together to get the most benefit.
When to take: Morning or night, whatever suits you best.
Multivitamin / Superfood
Great at helping your immune system stay strong, helps to improve your health and provides your
body with any vitamins or minerals it may be deficient in.
NOTE: Vegans and vegetarians should take extra note of their intake of vitamin B12, calcium,
vitamin D, iodine, omega-3 fatty acids, vitamin A, iron, zinc and the essential amino acids. Ensure
you get regular checks.
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MEAL PLANS - Meat Eaters
WEEK 1 BREAKFAST SNACK LUNCH SNACK DINNER
DAY 1 Buckwheat Porridge Grilled Pineapple & Smashed Avocado Sweet Potato & Thai Chicken Salad
with Apple & Nuts Coconut Yoghurt & Tuna Quinoa Sushi Zucchini Chips
with Edamame
DAY 2 Pumpkin, Basil & F.I.T. Choc Orange Thai Chicken Salad Homemade Hummus Quinoa Crusted
Zucchini Frittata Balls with Vegetable Fishcakes with Bean &
Crudités Legume Salad
DAY 3 Chia Porridge With Homemade Hummus Quinoa Crusted F.I.T. Crunchy Egg Stuffed Capsicum
Fig & Chopped with Vegetable Fishcakes with Bean & with Lamb & Quinoa
Almonds Crudités Legume Salad
DAY 4 Pumpkin, Basil & F.I.T. Crunchy Egg Stuffed Capsicum Frozen Mango Spiced Pumpkin,
Zucchini Frittata with Lamb & Quinoa + 1 Protein Shake Turkey & Quinoa Salad
DAY 5 Banana, Oat & F.I.T. Superfood Spiced Pumpkin, F.I.T. Choc Orange Herb Crusted
Coconut Pancakes Smoothie Turkey & Quinoa Balls Salmon with Crunchy
Salad. Vegetables
DAY 6 Pumpkin, Basil & F.I.T. Choc Orange Herb Crusted Homemade Hummus Beef & Broccoli Salad
Zucchini Frittata Balls Salmon with Crunchy with Vegetable
Vegetables Crudités
DAY 7 Overnight Banana & Homemade Hummus Beef & Broccoli Salad Frozen Mango Grilled Pineapple Fish
Walnut Buckwheat with Vegetable + 1 Protein Shake
Flakes Crudités
DAY 8 Berry & Pecan Very Berry Smoothie Grilled Pineapple Fish Homemade Hummus Beef Bolognese with
Buckwheat Porridge Bowl with Vegetable Brown Rice
Crudités
DAY 9 Ricotta & Vegetable F.I.T. Choc Peanut Beef Bolognese with Baked Ricotta Lamb, Pumpkin &
Frittata Butter Bars Brown Rice Peaches Coconut Curry
DAY 10 Chia Porridge with Baked Ricotta Lamb, Pumpkin & Very Berry Smoothie Crunchy Chicken,
Banana & Macadamia Peaches Coconut Curry Bowl Cabbage & Peanut
Nuts Salad
DAY 11 Ricotta & Vegetable F.I.T. Choc Peanut Crunchy Chicken, Baked Ricotta Ratatouille, Fish &
Frittata Butter Bars Cabbage & Peanut Peaches Cauliflower Rice
Salad
DAY 12 Choc-Berry Chia Homemade Hummus Ratatouille, Fish & Very Berry Smoothie F.I.T. Tacos
Yoghurt with Vegetable Cauliflower Rice Bowl
Crudités
DAY 13 Banana, Strawberry & Very Berry Smoothie F.I.T. Tacos Homemade Hummus Fish & Broad Bean
Pecan Porridge Bowl with Vegetable Salad
Crudités
DAY 14 Blueberry & Banana F.I.T. Choc Peanut Fish & Broad Bean Very Berry Smoothie Eggplant Stack
Pancakes Butter Bars Salad Bowl
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DAY 15 Buckwheat Porridge Grilled Pineapple & Smashed Avocado Sweet Potato & Thai Chicken Salad
with Apple & Nuts Coconut Yoghurt & Tuna Quinoa Sushi Zucchini Chips
with Edamame
DAY 16 Pumpkin, Basil and F.I.T. Choc Orange Thai Chicken Salad Homemade Hummus Quinoa Crusted
DAY 17 Chia Porridge With Homemade Hummus Quinoa Crusted F.I.T. Crunchy Egg Stuffed Capsicum
Fig & Chopped with Vegetable Fishcakes with Bean & with Lamb & Quinoa
Almonds Crudités Legume Salad
DAY 18 Pumpkin, Basil & F.I.T. Crunchy Egg Stuffed Capsicum Frozen Mango Spiced Pumpkin,
Zucchini Frittata with Lamb & Quinoa + 1 Protein Shake Turkey & Quinoa Salad
DAY 19 Banana, Oat & F.I.T. Superfood Spiced Pumpkin, F.I.T. Choc Orange Herb Crusted
Coconut Pancakes Smoothie Turkey & Quinoa Balls Salmon with Crunchy
Salad. Vegetables
DAY 20 Pumpkin, Basil & F.I.T. Choc Orange Herb Crusted Homemade Hummus Beef & Broccoli Salad
Zucchini Frittata Balls Salmon with Crunchy with Vegetable
Vegetables Crudités
DAY 21 Overnight Banana & Homemade Hummus Beef & Broccoli Salad Frozen Mango Grilled Pineapple Fish
Walnut Buckwheat with Vegetable + 1 Protein Shake
Flakes Crudités
DAY 22 Berry & Pecan Very Berry Smoothie Grilled Pineapple Fish Homemade Hummus Beef Bolognese with
Buckwheat Porridge Bowl with Vegetable Brown Rice
Crudités
DAY 23 Ricotta & Vegetable F.I.T. Choc Peanut Beef Bolognese with Baked Ricotta Lamb, Pumpkin &
Frittata Butter Bars Brown Rice Peaches Coconut Curry
DAY 24 Chia Porridge with Baked Ricotta Lamb, Pumpkin & Very Berry Smoothie Crunchy Chicken,
Banana & Macadamia Peaches Coconut Curry Bowl Cabbage & Peanut
Nuts Salad
DAY 25 Ricotta & Vegetable F.I.T. Choc Peanut Crunchy Chicken, Baked Ricotta Ratatouille, Fish &
Frittata Butter Bars Cabbage & Peanut Peaches Cauliflower Rice
Salad
DAY 26 Choc-Berry Chia Homemade Hummus Ratatouille, Fish & Very Berry Smoothie F.I.T. Tacos
Yoghurt with Vegetable Cauliflower Rice Bowl
Crudités
DAY 27 Banana, Strawberry & Very Berry Smoothie F.I.T. Tacos Homemade Hummus Fish & Broad Bean
Pecan Porridge Bowl with Vegetable Salad
Crudités
DAY 28 Blueberry & Banana F.I.T. Choc Peanut Fish & Broad Bean Very Berry Smoothie Eggplant Stack
Egg Pancakes Butter Bars Salad Bowl
30
MEAL PLANS - Vegetarian
DAY 1 Berry & Hazelnut Berry & Macadamia Toasted Hazelnut & F.I.T. Superfood Satay Tempeh, Brown
Quinoa Bowl Yoghurt Feta Salad Balls x2 Rice & Chinese
Broccoli
DAY 2 F.I.T. Banana, Date & F.I.T. Superfood Satay Tempeh, & Berry & Macadamia Quinoa with Roasted
Almond Smoothie Balls x2 Chinese Broccoli Yoghurt Peppers & Feta
DAY 3 Berry & Hazelnut Ricotta, Feta & Toasted Hazelnut & Salsa Bean Dip with Cannellini Bean &
Quinoa Bowl Roasted Capsicum Feta Salad Crudités Vegetable Stew
Bite-Sized Muffins x2
DAY 4 F.I.T. Banana, Date & Salsa Bean Dip with Feta & Chilli Zucchini F.I.T. Superfood Quinoa with Roasted
Almond Smoothie Crudités Spaghetti Balls x2 Peppers & Feta
DAY 5 Berry & Hazelnut F.I.T. Superfood Ricotta & Basil Stuffed Berry & Macadamia Sweet Potato & Kale
Quinoa Bowl Balls x2 Eggplant Yoghurt Frittata (Add a side
garden salad with 1tsp.
olive oil and balsamic)
DAY 6 Poached Eggs, Kale & Berry & Macadamia Feta & Chilli Zucchini Ricotta, Feta & Cannellini Bean &
Avocado Yoghurt Spaghetti Roasted Capsicum Vegetable Stew
DAY 7 Baked Eggs & Beans Salsa Bean Dip with Ricotta & Basil Stuffed Ricotta, Feta & Sweet Potato & Kale
Crudités Eggplant Roasted Capsicum Frittata (Add a side
Bite-Sized Muffins x2 garden salad with 1tsp.
DAY 8 Gluten Free Oats with Tri-Melon Coconut Falafel & Beetroot Homemade Tzatziki Mushroom Stir Fry
Pepitas & Chia Yoghurt Salad Salad with Cucumber with Brown Rice
Crudités
DAY 9 F.I.T. Green Smoothie F.I.T. Choc Berry Avocado Salsa with Tri-Melon Coconut Pumpkin & Bean Curry
Fudge Brownies x2 Black Bean Salad Yoghurt Salad (Add ½ cup of cooked
quinoa)
DAY 10 Gluten Free Oats with Home-Made Tzatziki Falafel & Beetroot F.I.T. Choc Berry Mushroom Stir Fry
Pepitas & Chia with Cucumber Salad Fudge Brownies x2 with Brown Rice
Crudités
DAY 11 F.I.T. Green Smoothie F.I.T. Choc Berry Zucchini & Chickpea Greek Yoghurt with Pumpkin & Bean Curry
Fudge Brownies x2 Fritters with Mint Banana & Dates (Add ½ cup of cooked
Yoghurt quinoa)
DAY 12 Mexican Style Tri-Melon Coconut Teriyaki Inspired Homemade Tzatziki Curried Pumpkin &
Breakfast Yoghurt Salad Tempeh with Cucumber Quinoa with Lemon
Crudités Dressing
DAY 13 Breakfast Mushrooms F.I.T. Choc Berry Avocado Salsa with Tri-Melon Coconut Zucchini & Chickpea
Fudge Brownies x2 Black Bean Salad Yoghurt Salad Fritters with Mint
Yoghurt
DAY 14 Poached Eggs, Kale & Greek Yoghurt with Teriyaki Inspired Homemade Tzatziki Curried Pumpkin &
Avocado Banana & Dates Tempeh with Cucumber Quinoa with Lemon
Crudités Dressing
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DAY 15 Berry & Hazelnut Berry & Macadamia Toasted Hazelnut & F.I.T. Superfood Satay Tempeh, Brown
Quinoa Bowl Yoghurt Feta Salad Balls x2 Rice & Chinese
Broccoli
DAY 16 F.I.T. Banana, Date & F.I.T. Superfood Satay Tempeh, & Berry & Macadamia Quinoa with Roasted
Almond Smoothie Balls x2 Chinese Broccoli Yoghurt Peppers & Feta
DAY 17 Berry & Hazelnut Ricotta, Feta & Toasted Hazelnut & Salsa Bean Dip with Cannellini Bean &
Quinoa Bowl Roasted Capsicum Feta Salad Crudités Vegetable Stew
DAY 18 F.I.T. Banana, Date & Salsa Bean Dip with Feta & Chilli Zucchini F.I.T. Superfood Quinoa with Roasted
Almond Smoothie Crudités Spaghetti Balls x2 Peppers & Feta
DAY 19 Berry & Hazelnut F.I.T. Superfood Ricotta & Basil Stuffed Berry & Macadamia Sweet Potato & Kale
Quinoa Bowl Balls x2 Eggplant Yoghurt Frittata (Add a side
garden salad with 1tsp.
olive oil and Balsamic)
DAY 20 Poached Eggs, Kale & Berry & Macadamia Feta & Chilli Zucchini Ricotta, Feta & Cannellini Bean &
Avocado Yoghurt Spaghetti Roasted Capsicum Vegetable Stew
DAY 21 Baked Eggs & Beans Salsa Bean Dip with Ricotta & Basil Stuffed Ricotta, Feta & Sweet Potato & Kale
Crudités Eggplant Roasted Capsicum Frittata (Add a side
Bite-Sized Muffins x2 garden salad with 1tsp.
olive oil and Balsamic)
DAY 22 Gluten Free Oats with Tri-Melon Coconut Falafel & Beetroot Homemade Tzatziki Mushroom Stir Fry
Pepitas & Chia Yoghurt Salad Salad with Cucumber with Brown Rice
Crudités
DAY 23 F.I.T. Green Smoothie F.I.T. Choc Berry Avocado Salsa with Tri-Melon Coconut Pumpkin & Bean Curry
Fudge Brownie x2 Black Bean Salad Yoghurt Salad (Add ½ cup of cooked
quinoa)
DAY 24 Gluten Free Oats with Homemade Tzatziki Falafel & Beetroot F.I.T. Choc Berry Mushroom Stir Fry
Pepitas & Chia with Cucumber Salad Fudge Brownies x2 with Brown Rice
Crudités
DAY 25 F.I.T. Green Smoothie F.I.T. Choc Berry Zucchini & Chickpea Greek Yoghurt with Pumpkin & Bean Curry
Fudge Brownies x2 Fritters with Mint Banana & Dates (Add ½ cup of cooked
Yoghurt quinoa)
DAY 26 Mexican Style Tri-Melon Coconut Teriyaki Inspired Homemade Tzatziki Curried Pumpkin &
Breakfast Yoghurt Salad Tempeh with Cucumber Quinoa with Lemon
Crudités Dressing
DAY 27 Breakfast Mushrooms F.I.T. Choc Berry Avocado Salsa with Tri-Melon Coconut Zucchini & Chickpea
Fudge Brownies x2 Black Bean Salad Yoghurt Salad Fritters with Mint
Yoghurt
DAY 28 Poached Eggs, Kale & Greek Yoghurt with Teriyaki Inspired Homemade Tzatziki Curried Pumpkin &
Avocado Banana & Dates Tempeh with Cucumber Quinoa with Lemon
Crudités Dressing
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MEAL PLANS - Vegan
DAY 1 Berry & Almond Carrot Crudités with Broccoli, Pumpkin & F.I.T. Banana Bliss Pumpkin, Quinoa
Coconut Quinoa Hummus & Marinated Pepita Salad Balls & Sage Stuffed
Porridge Olives Mushrooms
DAY 2 F.I.T. Banana Caramel Salt & Vinegar Kale Pumpkin, Quinoa Chia & Mango Brown Rice Salad
Smoothie Chips & Sage Stuffed Pudding with Baked Pumpkin,
Mushrooms Sun-dried Tomatoes &
Pine nuts
DAY 3 Berry & Almond Carrot Crudités with Brown Rice Salad F.I.T. Banana Bliss Mixed Mushroom &
Coconut Quinoa Hummus & Marinated with Baked Pumpkin, Balls Quinoa Salad
Porridge Olives Sun-dried Tomatoes &
Pine nuts
DAY 4 F.I.T. Granola Salt & Vinegar Kale Mixed Mushroom & Chia & Mango Vegetable & Bean
Chips Quinoa Salad Pudding Salad
DAY 5 F.I.T. Banana Caramel Capsicum Crudités Vegetable & Bean Mushy Pea Dip with Carrot, Coriander &
Smoothie with Hummus & Salad Carrot Crudités Currant Salad
Marinated Olives
DAY 6 Berry & Almond 1 Apple & 10 Almonds Carrot, Coriander & F.I.T. Banana Bliss Amaranth & Creamy
Coconut Quinoa Currant Salad Balls Coconut Vegetable
Porridge Stew
DAY 7 F.I.T. Banana Caramel 1 Apple & 10 Almonds Brown Rice F.I.T. Banana Bliss Black Bean Bake
Smoothie Bruschetta Bowl Balls
DAY 8 F.I.T. Granola Sweet Potato Cakes Turkish Quinoa F.I.T. Green Apple Amaranth & Creamy
Smoothie Coconut Vegetable
Stew
DAY 9 Apricot & Almond Homemade Trail Mix Black Bean Bake Cucumber Crudités Brown Rice Patties
Coconut Quinoa with Hummus & with Mango & Mint
Porridge Marinated Olives Salsa
DAY 10 Hot Vegetable Homemade Trail Mix Brown Rice Patties F.I.T. Choc Peanut Hot Lentil, Spinach &
Breakfast Bowl with Mango & Mint Chocolate Caramelised Beetroot
Salsa Salad
DAY 11 Apricot & Almond Sweet Potato Cakes Lentil, Spinach F.I.T. Green Apple Black Bean Bake
Coconut Quinoa & Caramelised Smoothie
Porridge Beetroot Salad
DAY 12 Hot Vegetable Homemade Trail Mix Black Bean Bake 1 Orange & 5 Brazil Sweet Potato Pecan
Breakfast Bowl Nuts & Walnut Pie with
Sautéed Kale
DAY 13 Apricot & Almond Homemade Trail Mix Sweet Potato Pecan Cucumber Crudités Quinoa Tabouleh
Coconut Quinoa & Walnut Pie with with Hummus &
Porridge Sautéed Kale Marinated Olives
DAY 14 F.I.T. Coconut Sweet Potato Cakes Quinoa Tabouleh 1 Orange & 5 Brazil Sweet Potato Pecan
Pancakes Nuts & Walnut Pie with
Sautéed Kale
33
DAY 15 Berry & Almond Carrot Crudités with Broccoli, Pumpkin & F.I.T. Banana Bliss Pumpkin, Quinoa
Coconut Quinoa Hummus & Marinated Pepita Salad Balls & Sage Stuffed
Porridge Olives Mushrooms
DAY 16 F.I.T. Banana Caramel Salt & Vinegar Kale Pumpkin, Quinoa Chia & Mango Brown Rice Salad
Smoothie Chips & Sage Stuffed Pudding with Baked Pumpkin,
Mushrooms Sun-dried Tomatoes &
Pine nuts
DAY 17 Berry & Almond Carrot Crudités with Brown Rice Salad F.I.T. Banana Bliss Mixed Mushroom &
Coconut Quinoa Hummus & Marinated with Baked Pumpkin, Balls Quinoa Salad
Porridge Olives Sun-dried Tomatoes &
Pine nuts
DAY 18 F.I.T. Granola Salt & Vinegar Kale Mixed Mushroom & Chia & Mango Vegetable & Bean
Chips Quinoa Salad Pudding Salad
DAY 19 F.I.T. Banana Caramel Capsicum Crudités Vegetable & Bean Mushy Pea Dip with Carrot, Coriander &
Smoothie with Hummus & Salad Carrot Crudités Currant Salad
Marinated Olives
DAY 20 Berry & Almond 1 Apple & 10 Almonds Carrot, Coriander & F.I.T. Banana Bliss Amaranth & Creamy
Coconut Quinoa Currant Salad Balls Coconut Vegetable
Porridge Brown Rice Stew
DAY 21 F.I.T. Banana Caramel 1 Apple & 10 Almonds Bruschetta Bowl F.I.T. Banana Bliss Black Bean Bake
Smoothie Balls
DAY 22 F.I.T. Granola Sweet Potato Cakes Turkish Quinoa F.I.T. Green Apple Amaranth & Creamy
Stew
DAY 23 Apricot & Almond Homemade Trail Mix Black Bean Bake Cucumber Crudités Brown Rice Patties
Coconut Quinoa with Hummus & with Mango & Mint
Porridge Marinated Olives Salsa
DAY 24 Hot Vegetable Homemade Trail Mix Brown Rice Patties F.I.T. Choc Peanut Hot Lentil, Spinach &
Breakfast Bowl with Mango & Mint Chocolate Caramelised Beetroot
Salsa Salad
DAY 25 Apricot & Almond Sweet Potato Cakes Lentil, Spinach & F.I.T. Green Apple Black Bean Bake
Coconut Quinoa Caramelised Beetroot Smoothie
Porridge Salad
DAY 26 Hot Vegetable Homemade Trail Mix Black Bean Bake 1 Orange & 5 Brazil Sweet Potato Pecan
Breakfast Bowl Nuts & Walnut Pie with
Sautéed Kale
DAY 27 Apricot & Almond Homemade Trail Mix Sweet Potato Pecan Cucumber Crudités Quinoa Tabouleh
DAY 28 F.I.T. Coconut Sweet Potato Cakes Quinoa Tabouleh 1 Orange & 5 Brazil Sweet Potato Pecan
Pancakes Nuts & Walnut Pie with
Sautéed Kale
34
a t E a t e r s
- Me Buckwheat
Porridge with
Apple & Nuts
SERVES 1
INGREDIENTS
1/2 cup of buckwheat flakes

(option: gluten free oats)
1 cup of cold water
1 egg white
1/2 large apple, grated
2 organic dates, pitted and
chopped finely
10 natural almonds
1/4 cup of unsweetened
almond milk
DIRECTIONS
1. Place buckwheat flakes

and water in a saucepan
and cook over medium
heat for about 5-7 minutes.
2. Stir often or until mixture
starts to thicken.
3. Turn heat off, add the
egg white, then stir and set
aside for 1 minute.
4. Serve with grated apple,
almonds, dates and milk.
5. Enjoy!
NOTES: If you use

buckwheat groats
(pictured) soak them in
water and place them
in the fridge overnight.
In the morning rinse the
groats thoroughly and then
drain before making the
porridge.
35
Pumpkin, Basil & Zucchini Frittata
SERVES 2
INGREDIENTS
9 egg whites, lightly whisked

3 whole egg, lightly whisked
1 green medium-sized zucchini, ends trimmed, coarsely grated
1/2 cup of fresh basil leaves, loosely packed
1 1/2 cup of pumpkin, diced into small cubes
Water, to steam
9 tbsp. of ricotta cheese
Ground smoked paprika, optional
Black pepper, to taste
1 tsp. of extra virgin olive oil
To serve
4 cherry tomatoes, halved
Baby spinach
Lemon juice
DIRECTIONS
1. Preheat oven to 180°C (360°F).

2. Place the diced pumpkin in a microwave safe bowl, then add some water.
3. Place the pumpkin in the microwave and cook (steam) for 4-5 minutes,
or until soft.
4. Meanwhile, whisk the egg and egg whites in a large bowl. Add spices.
5. Add in the basil, zucchini and ricotta to the egg mixture.
6. Once the pumpkin in soft, remove from microwave and drain the water.
7. Add the pumpkin to the egg mixture.
8. Heat small amount of olive oil in a small ovenproof frying pan over
medium heat.
9. Pour in the mixture and cook for 5-6 minutes or until the frittata is set
around the edge.
10. Place the frying pan in the preheated oven and bake for about 20
minutes or until the frittata is golden brown.
11. Once done, remove the frittata from the oven and let cool slightly.
12. Place one serve of the frittata on a plate and serve with 4 cherry tomatoes.
13. Enjoy!
NOTES: Place the remaining serve of frittata in the fridge and use for
breakfast during the week.
Chia Porridge with Fig

& Chopped Almonds
SERVES 1
INGREDIENTS
2 small figs, cut into small chunks with the skin (option: 1/2 banana)
1/2 large apple, grated
1 tbsp. of natural almonds, chopped
1 tsp. of ground cinnamon
1/4 tsp. of extra virgin coconut oil
1/2 cup of unsweetened almond milk
1/2 cup of water
1 tbsp. of chia seeds
1 tbsp. of flaxseeds (linseeds)
DIRECTIONS
1. Combine fig, apple, cinnamon, coconut oil, almond flakes, milk and water
into a small pot.
2. Simmer for 2 minutes over a low heat.
3. Add the chia and flaxseed and stir through then remove from the heat.
4. Spoon into a bowl.
5. Sit for 10 minutes in the refrigerator to cool slightly.
6. Enjoy!
NOTES: The figs can be replaced with 1/2 banana or 1/2 cup of berries.
36
Banana, Oat &
Coconut Pancakes
SERVES 1
INGREDIENTS
1/4 cup of gluten free oats

1/8 cup of coconut flour
1/2 tbsp. of psyllium husk
1 large egg
1/2 large banana
DIRECTIONS
1. Place all dry ingredients into a blender.

2. Blend into a fine powder, then add the wet
ingredients. Blend again until a batter forms.
3. Heat olive oil on medium to high heat.
4. Pour batter in to small circles on heated pan.
5. Flip when small bubbles begin to form and cook
the other side.
6. Once done place the pancake on a plate.
7. Repeat if you have any leftover batter.
8. Serve with 1/4 cup berries and 2 tablespoons of
plain Greek yoghurt.
9. Enjoy!
Overnight Banana &

Walnut Buckwheat Flakes
SERVES 1
INGREDIENTS
1/2 cup of buckwheat flakes (option: gluten

free oats)
2/3 cup of water
1/3 cup of plain Greek yoghurt
1 tbsp. of flaxseed (linseed) meal
1/2 large banana
14 natural walnuts halves
DIRECTIONS
1. Add the buckwheat, water, plain Greek

yoghurt and flaxseeds into an airtight
container.
2. Do NOT stir.
3. Refrigerate overnight.
4. In the morning stir up the mixture.
5. Top with the banana and walnuts.
6. Enjoy!
NOTES: The banana and walnuts can be

replaced with any fruit/berry and natural nut.
37
Berry & Pecan Buckwheat
Porridge
SERVES 1
INGREDIENTS
1/2 cup buckwheat flakes (option: gluten free oats)

2/3 cup of cold water
1/3 cup of egg whites (about 5 whites)
10 blueberries
4 raspberries
3 pecan nuts, crushed
DIRECTIONS
1. Boil buckwheat flakes or oats, water, and almond milk in a

medium saucepan over medium heat for 5-7 minutes.
2. Stir often or until mixture starts to thicken.
3. Turn heat off, add the egg white, then stir and set aside
for 1 minute.
4. Serve with blueberries, raspberries and pecans.
5. Enjoy!
NOTES: You can replace the nuts and fresh berries

depending on season and what you have available. You can
replace the egg whites with 1/2 scoop of protein powder.
Ricotta & Vegetable Frittata

SERVES 3
INGREDIENTS
2 whole eggs, lightly whisked

6 egg whites, lightly whisked
1 medium-sized green capsicum (bell pepper), or any other
colour
coarsely grated
4 mushrooms, diced
6 tbsp. of ricotta cheese
Pink Himalayan salt, to taste
Black pepper, to taste
Fresh herbs, to taste
DIRECTIONS

2. Meanwhile, whisk the egg and egg whites in a large bowl.
Add spices and herbs to taste.
3. Add in the capsicum, tomato, mushroom and ricotta.
8. Heat in small amount of olive oil in a small ovenproof
frying pan over medium heat.
4. Pour in the mixture and cook for 5-6 minutes or until the
frittata is set around the edge.
5. Place the frying pan in the preheated oven and bake for
about 20 minutes or until the frittata is golden brown.
6. Once done, remove the frittata from the oven and let
cool slightly.
7. Place one serve of the frittata on a plate.
8. Enjoy!
NOTES: Place the remaining serve of frittata in the fridge

and use for breakfast during the week. If you have time,
sauté vegetables with garlic before adding to egg mixture.
38
Chia Porridge with Banana Choc-Berry Chia Yoghurt
& Macadamia Nuts SERVES 1
INGREDIENTS
SERVES 1
INGREDIENTS 10 raspberries (option: any other berry)
1/2 large banana 30g (1.1 oz.) natural protein powder (whey or vegan
10 raspberries (option: any other berry) friendly), flavour of choice
8 macadamia nuts, crushed 1 tbsp. of chia seeds
1 tbsp. of unsweetened desiccated 1 tbsp. of flaxseed (linseed) meal
(shredded) coconut 1 tsp. of ground cinnamon
1 tbsp. of chia seeds 1 tbsp. raw cacao powder
1 tsp. of ground cinnamon DIRECTIONS
1. Place the yoghurt in a bowl.
DIRECTIONS 2. Add the protein powder and raw cacao. Stir until
well combined.
1. Preheat a saucepan over low heat. 3. Add the seeds and crushed pecan nuts.
2. Crush the macadamia nuts, and mush the 4. Top with the berries and sprinkle with cinnamon.
banana. Mix the macadamia nuts and banana with 5. Enjoy!
the milk.
3. Transfer to the saucepan. NOTES: You can replace the pecan nuts with any
4. Add remaining ingredients (except berries). natural nut of your liking. You can add unsweetened
5. Simmer and cook for 2 minutes over a low heat. almond milk at the end if you want.
6. Once done transfer to a bowl.
7. Top with cinnamon and berries.
8. Place the bowl in the refrigerator and let sit for
10 minutes to cool down.
8. Enjoy!
NOTES: The banana can be substituted with

any fruit or berry. The macadamia nuts can be
replaced with any natural nut of your liking. You
can add a small amount of almond milk at the end
if you want.
39
Banana, Strawberry
& Pecan Porridge
SERVES 1
INGREDIENTS
1 large banana
3 strawberries
1/2 cup of buckwheat flakes (option: gluten free
oats)
2/3 cup of cold water
1/3 cup of egg whites (about 5 whites)
DIRECTIONS
1. Boil buckwheat flakes or oats, water and almond

milk in a medium saucepan over medium heat for
5-7 minutes.
2. Stir often or until mixture starts to thicken.
3. Turn heat off, add the egg white, then stir and
set aside for 1 minute.
4. Spoon the porridge into a bowl.
5. Serve with banana, strawberries and pecans.
6. Enjoy!
NOTES: You can replace the pecan nuts and fresh

fruit/berries depending on season and what you
like. Add a serve of protein powder for extra
flavour.
Blueberry & Banana

Pancakes
SERVES 1
INGREDIENTS
1/4 cup of gluten free oat flour

1 whole eggs
1 egg white
1/2 large banana
10 blueberries
1 tsp. of psyllium husks
Stevia, to sweeten
1 tsp. of extra virgin coconut oil
DIRECTIONS
1. Put eggs and banana into a blender and blend.

2. Add remaining ingredients and mix.
3. Pour batter in to small circles on heated pan.
4. Flip when small bubbles begin to form.
5. Once done place the pancakes on a plate.
6. Serve with some berries and plain Greek yoghurt.
7. Enjoy!
40
Berry & Hazelnut
t a r ian Quinoa Bowl
- Ve g e
SERVES 1
INGREDIENTS
1/2 cup of quinoa, uncooked

1/2 cup of fresh or frozen berries, your choice
(option: 1/2 banana)
1 tbsp. of natural hazelnuts, crushed (option:
natural walnuts)
1/2 tsp. Natvia or Stevia
DIRECTIONS
1. Cook the quinoa according to pack

instructions.
2. Stir through the almond milk and Natvia/
Stevia.
3. Place the porridge in a bowl and top with
the berries and nuts.
4. Enjoy!
NOTES: Use as little or as much almond milk

as you need to get the desired consistency.
The hazelnuts can be replaced with any
natural nut or seed.
Gluten Free Oats

with Pepitas & Chia
SERVES 1
INGREDIENTS

1 tbsp. of natural pepitas
2 tsp. of chia seeds
1/2 large banana, sliced
1/2 tsp. Natvia or Stevia
DIRECTIONS
1. Cook the oats according to pack

instructions (using the almond milk).
2. If needed, add another dash of almond milk
and stir through the Natvia/Stevia.
3. Place the porridge in a bowl and top with
the pepitas and chia seeds.
4. Add sliced banana.
5. Enjoy!
NOTES: Use as little or as much almond milk

as you need to get the desired consistency.
Add some fresh peach or nectarine slices if
you wish.
41
F.I.T. Banana, Date
& Almond Smoothie
SERVES 1
INGREDIENTS
1/2 banana
4 organic pitted dates
6 natural almonds (option: natural hazelnuts
and walnuts)
1 scoop (30g/1.1 oz.) of natural protein
powder, vanilla (whey or vegan friendly)
DIRECTIONS
1. Place all the ingredients into a blender.

2. Blitz until smooth and enjoy!
NOTES: For added flavour add a sprinkle of

fresh cinnamon, or a teaspoon of raw cacao
powder for a chocolate flavour.
Poached Eggs, Kale

& Avocado
SERVES 1
INGREDIENTS
2 whole eggs
1-2 kale leaves, washed, stalk removed
1 clove of garlic, crushed
1/2 small avocado, peeled and diced
Ground black pepper, to taste
DIRECTIONS
1. Poach eggs in simmering water until

cooked to your liking. (Use a non-stick pan).
2. Remove eggs from pan and drain on paper
towel.
3. Drain the water from the pan and return
the pan to the heat. Add the garlic and kale,
cook for 1-2 minutes.
4. Serve the eggs with the kale and diced
avocado.
5. Season with pink Himalayan salt and
cracked black pepper.
NOTES: Spinach can be used instead of kale.

Squeeze some fresh lemon on the spinach or
add some fresh herbs for some extra flavour.
42
F.I.T. Green Smoothie
SERVES 1
INGREDIENTS
1/2 cup of raspberries, fresh or frozen, your

choice
1 kale leaf, washed and stalk removed
1 scoop (30g/1.1 oz.) of natural protein
powder, vanilla (whey or vegan friendly)
2 tsp. of flaxseed (linseed) meal
DIRECTIONS
1. Place all the ingredients into a blender.

2. Blitz until smooth, enjoy chilled.
NOTES: Spinach can be used instead of kale.
Baked Eggs & Beans

SERVES 1
INGREDIENTS
2 whole eggs
1/4 red capsicum (bell pepper), diced
1 small tomato, washed and diced
1/4 small red onion, diced
1/2 cup of organic tinned cannellini beans
1/2 cup of Italian Passata or organic tinned
tomatoes
1/2 tsp. of chilli powder
1/2 tsp. of smoked paprika
DIRECTIONS
1. Preheat your oven to 180°C (360°F).

2. Heat the olive oil over medium heat in a
non-stick frying pan.
3. Add the onion, capsicum, tomatoes, beans
and garlic, fry for 2 minutes. Now add the
spices and stir.
4. Add the Passata and cook for another 2-3
minutes.
5. Transfer the mixture into a small ovenproof
dish and crack the eggs on top.
6. Bake in the oven until eggs are cooked to
your liking.
7. Let cool for a few minutes.
8. Enjoy!
NOTES: Add fresh herbs if you like, and if you

don’t have Passata use 1/2 cup of organic
pasta sauce or organic tinned tomatoes.
Place the remainder of the beans in the
freezer to use at a later date.
43
Breakfast Mushrooms Mexican Style Breakfast
SERVES 1 SERVES 1
INGREDIENTS INGREDIENTS
2 Portobello or large flat mushrooms, stalks removed 2 whole eggs

1 whole egg 1/4 small avocado, diced
40g (1.4 oz.) of feta cheese, crumbled 1/4 cup of organic tinned black beans,
2 tbsp. of flaxseed (linseed) meal drained and rinsed
4 sun-dried tomatoes, sliced 1/4 red capsicum (bell pepper), diced
1 kale leaf, washed and chopped 1 handful of baby spinach leaves, washed
1/4 small red onion, diced
DIRECTIONS 2 tsp. of extra virgin olive oil
Lime wedge, to serve
1. Preheat your oven to 180°C (360°F) Black pepper, to serve
2. In a bowl mix together the egg, feta, flaxseed meal, Ground paprika, to taste
tomatoes and kale.
3. Spoon the mixture into each mushroom. DIRECTIONS
4. Bake mushrooms until they are slightly soft and the
mixture is golden brown. 1. Heat the olive oil over medium heat in a non-stick
5. Once done remove the mushroom from the oven frying pan and fry the eggs to your liking.
and place on a plate. 2. Meanwhile mix all other ingredients in a bowl.
6. Enjoy! 3. Serve the eggs with the avocado and bean mix,
serve with freshly squeezed lime juice, cracked black
NOTES: Adding fresh herbs such as basil or thyme pepper and paprika.
works well with this recipe. 4. Enjoy!
NOTES: Add a dash of Tabasco or hot sauce if you

enjoy spicy food or some lime and coriander for extra
zest. If you can’t find black beans you can substitute
with kidney beans. Place the remainder of the beans
in the freezer to use at a later date.
44
Berry & Almond
- Vegan Coconut Quinoa Porridge
SERVES 1
INGREDIENTS
2/3 cup of quinoa flakes

1 cup of water
1 cup of unsweetened almond milk
1/2 cup of fresh or frozen berries, your
choice
1 tbsp. of flaked almonds
1 tbsp. of unsweetened desiccated
(shredded) coconut
1/2 tsp. of organic vanilla essence
DIRECTIONS
1. Add the water, almond milk and vanilla

essence to the quinoa flakes.
2. Cover and heat on high in the microwave
for 4 minutes until mixture thickens.
3. Top with berries, flaked almonds and
coconut.
4. Enjoy!
F.I.T. Banana
Caramel Smoothie
SERVES 1
INGREDIENTS
1/2 large banana

1 tsp. of organic vanilla essence
2 organic dates, pitted
3 ice cubes
DIRECTIONS
1. Place all ingredients in a blender

(add milk, then banana first) and
blend until smooth and creamy.
2. Enjoy!
45
F.I.T. Granola
SERVES 4
INGREDIENTS
2 1/2 cups unsweetened desiccated (shredded)

coconut
1 cup of quinoa flakes
1/4 cup of natural almonds, roughly chopped
1/4 cup of pepitas
1 1/4 tbsp. of chia seeds
1 1/4 tbsp. of flaxseed (linseed) meal
1 1/4 tbsp. of ground cinnamon
1 1/4 tbsp. of extra virgin coconut oil, melted
1 1/4 tbsp. of coconut nectar
1 large apple, grated
To serve
Unsweetened almond milk and 1/2 banana or 1/4
cup of berries
DIRECTIONS
1. Line a baking tray with baking paper and

preheat oven to 120°C (250°F).
2. Combine all ingredients in a bowl and mix well
until combined.
3. Spread muesli mixture evenly onto the tray and
bake in oven for 20 minutes.
4. At 20 minutes, turn the mixture, place back in
the oven and bake for another 15 minutes or until
golden and crispy.
5. Enjoy 1/4 muesli with a 1 cup of unsweetened
almond milk.
NOTES: Place the remaining three serves of

muesli in an airtight container. Use again over the
next 4 weeks according to the meal plan.
Apricot & Almond

Coconut Quinoa
SERVES 1
INGREDIENTS
1/2 cup of quinoa flakes

1/2 cup of water
2 fresh apricots, chopped finely (option: 1/2
banana or 1/2 cup of berries)
1 tbsp. of flaked almonds
1 tbsp. of unsweetened desiccated (shredded)
coconut
1/2 tsp. of organic vanilla essence
Stevia to sweeten (optional)
DIRECTIONS
1. Add the water, almond milk and vanilla essence

to the quinoa flakes.
2. Cover and heat on high in the microwave for 4
minutes until mixture thickens.
3. Top with chopped apricot, flaked almonds and
coconut.
4. Enjoy!
46
Hot Vegetable
Breakfast Bowl
SERVES 1
INGREDIENTS

1/8 red onion, sliced finely
Handful of baby spinach
1 field mushroom, sliced
1/2 cup of tinned organic cannellini beans
1 tsp. of fresh parsley
1 tsp. of dried oregano
Ground black pepper and Pink Himalayan salt to taste
1/4 avocado, sliced
DIRECTIONS
1. Bring pan to medium heat and melt coconut oil.

2. Add all ingredients (including herbs) and cook until
spinach is wilted and other ingredients are cooked
through.
3. Season with salt and pepper and serve with sliced
avocado.
4. Enjoy while warm!
NOTES: Place the remainder of the beans in the

freezer to use at a later date.
F.I.T. Coconut Pancakes

SERVES 1
INGREDIENTS
1 large banana
1/4 cup of gluten free oat flour (option: ground
gluten free oats)
1/4 cup of quinoa flour
1/2 tsp. of psyllium husk
3 tbsp. of water
1 tsp. of organic vanilla essence
1 tsp. of baking powder
To serve
1 tbsp. of coconut cream
1/2 cup berries
2 tbsp unsweetened desiccated (shredded) coconut
DIRECTIONS
1. Combine flaxseed meal and 3 tablespoons of

water into a cup and set aside.
2. Combine oat flour, quinoa flour, psyllium husk,
cinnamon, vanilla essence and baking powder
in a bowl.
3. Place banana, almond milk and flax egg in a
blender and blend until smooth. Mix wet mixture
into dry ingredients until well combined.
4. Bring pan to medium heat, grease pan with
coconut oil then pour pancake batter and cook
until golden brown. Flip.
5. Serve the pancakes topped with a dollop of
coconut cream, berries and desiccated coconut.
47
Smashed Avocado
M e a t E a t ers
- & Tuna Quinoa Sushi
with Edamame
SERVES 1
INGREDIENTS
Quinoa Sushi Bowl

1 cup of vegetable stock
2 sheets toasted nori (sushi roll
seaweed), optional
1/4 avocado, smashed
1 can (95g/3.4 oz.) of tuna in spring
water, drained
1/2 cucumber, cut into “wedges”
(cucumber sliced lengthways into
eights)
1/2-1 carrot, grated
Edamame
1 cup of edamame beans
DIRECTIONS
Quinoa Sushi Bowl

1. Rinse the quinoa thoroughly and then
transfer into a saucepan.
2. Add the vegetable stock and place
over medium heat.
3. Bring to a boil then reduce to a
simmer and cook for about 15 minutes,
stirring from time to time, or until the
quinoa is tender.
4. Place cooked quinoa in a bowl and
allow to cool slightly.
5. Mix smashed avocado and tuna
through the quinoa.
6. Cut the nori sheets into smaller
pieces and sprinkle on top of the
quinoa.
7. Decorate with cucumber and carrot.
8. Serve with steamed edamame beans.
Edamame
1. Boil edamame pods for about 5
minutes in water. Note do not overcook
them or they will get mushy.
2. Let cool and sprinkle with pink
Himalayan salt (or dip in tamari sauce).
3. Shell the beans (gently squeeze the
pods with your fingers to release them
or simply put the pods in your mouth
and pop the beans out of their skins).
4. Enjoy!
NOTES: If you dislike seaweed, make

into sushi balls without the seaweed
wrap. If you want some variety for
the fillings swap tuna for chicken or
cucumber for carrot.
48
Thai Chicken
Salad
SERVES 2
INGREDIENTS
200g (7.1 oz.) of chicken breast

fillets, diced
150g (5.3 oz.) of brown vermicelli
rice noodles
1/2 red onion, finely chopped
1/2 red or green capsicum (bell
pepper), diced
1/2 large Lebanese cucumber,
sliced
1/2 large carrot, shredded
1/4 cup fresh coriander (cilantro),
chopped
1/2 tbsp. of tamari sauce
1 tbsp. of fresh lime juice
1 1/2 tbsp. of natural peanuts,
crushed
1 tbsp. of extra virgin olive oil
DIRECTIONS
Dressing
1. Place lime juice and tamari
sauce in a small bowl, and whisk
until combined.
Salad
1. Heat up a frying pan on
medium heat with a small
amount of olive oil.
2. Cook the chicken pieces for
approximately 10 minutes until
golden.
2. Place noodles in a heatproof
bowl and pour over boiling water.
Stand for 8 minutes or until
tender. Drain.
3. Add chicken, onions, carrot,
cucumber, capsicum, coriander
and dressing to the bowl.
4. Sprinkle with the crushed
peanuts.
5. Toss to combine and serve
warm or cold on a plate.
6. Enjoy!
NOTES: Have the second

serve of the salad for lunch
the next day.
49
Quinoa Crusted Stuffed Capsicum
Fishcakes with Bean with Lamb & Quinoa
& Vegetable Salad SERVES 2
INGREDIENTS
SERVES 4
1/2 cup of quinoa,
INGREDIENTS uncooked
2/3 cup of water
Quinoa Crusted Fishcakes (serves 4) 180g (6.4 oz.) lean minced
4 cans (95g/3.4 oz. each) of tuna in spring lamb
water, drained 1 small zucchini, grated
3 small sweet potatoes, peeled and diced 2 large red capsicums
1 large carrot, peeled and diced (bell peppers), halved and
1 red onion, chopped finely deseeded
2 whole eggs 1 clove of garlic, crushed
1/2 cup of quinoa flakes 1/4 cup of fresh rosemary
1/2 cup of gluten free plain flour Desired amount of lemon
1 tsp. of extra virgin olive oil 2 cups of rocket (arugula)
salad leaves, to serve
Bean & Vegetable Salad (serves 2) 8 cherry tomatoes
1/2 can of 4-bean mix (red kidney beans, 80g (2.8 oz.) of feta cheese
baby lima beans, chickpeas and butter 1 tbsp. of extra virgin olive
beans), drained and rinsed oil
1 Lebanese cucumber, sliced
1 large tomatoes, diced
1/4 red or green capsicum (bell pepper), DIRECTIONS
diced
1/4 red onion, diced Stuffed Capsicum
1 tbsp. of extra virgin olive oil 1. Rinse the quinoa
1/4 cup of fresh basil, chopped thoroughly, drain and then
add to a saucepan with
2/3 cup of water. Bring to
DIRECTIONS a boil.
2. Reduce heat to simmer
Quinoa Crusted Fishcakes for 15 minutes or until the
1. Boil sweet potatoes and carrot in water quinoa is tender.
until soft, drain and mash until smooth, 3. Remove from heat and
then let cool. let cool.
2. Mix tuna and diced red onion. 4. Cook lamb mince adding
3. Add sweet potato and carrot mash. in rosemary, garlic and
4. Add one egg and mix ingredients lemon.
together. 5. Preheat oven to 160°C
5. Divide mixture into 8 fishcakes and roll (320°F).
in hands. 6. Mix quinoa, lamb and
6. Whisk one egg with milk in a small bowl. grated zucchini in a bowl.
7. Place quinoa flakes and flour in two 7. Spoon the quinoa
separate bowls. mixture into the capsicums,
8. Roll fishcakes in flour first, then dip cover with foil and roast for
in egg mixture and finally press into the 20 minutes.
quinoa flakes. 8. Remove foil and roast for
9. Shape the fishcakes into small patties. a further 10-15 minutes or
10. Heat olive oil in fry pan and cook until until capsicum is tender.
golden. 9. Once the stuffed
11. Whilst the fishcakes are cooking prepare capsicums are done place a
the salad below. serve on a plate and serve
with a side salad.
Bean & Vegetable Salad 10. Enjoy!
1. Dice all vegetables and put in a salad
bowl. Salad
2. Add the bean mix. 1. Mix rocket, tomato and
3. Add olive oil and basil herbs. feta cheese.
4. Mix ingredients together. 2. Drizzle olive oil or
5. Serve the salad with the fishcakes. balsamic vinegar over
6. Enjoy! salad.
3. Serve with the stuffed
NOTES: Have a second serve of the salad capsicum.
and fishcakes for lunch the next day. Place 4. Enjoy!
the remaining two serves of fishcakes
in the freezer for use week 3. Place the NOTES: Have the second
remaining 4-bean mix in the freezer to use serve for lunch the next
at a later date. day.
50
Spiced Pumpkin, Turkey
and Quinoa salad
SERVES 2
INGREDIENTS
300g (10.6 oz.) of lean turkey mince

1/2 medium-sized butternut pumpkin (squash),
uncooked, diced
4 medium tomatoes, chopped
1/2 red onion, finely diced
2/3 cup of tinned organic chickpeas (garbanzo
beans)
Spice mix (1/2 tbsp. fennel seeds, 1/2 tbsp., cumin
seeds and 1/2 tbsp. coriander seeds)
DIRECTIONS

2. Meanwhile, cook quinoa according to
instructions.
3. Peel and chop the pumpkin into small squares.
Rub with olive oil and cover with half of the
spice mix.
4. Roast the pumpkin for 40 minutes or
until cooked.
5. Toast the spice mix in a small frying pan for
about 3 minutes or until fragrant. Set aside.
6. Heat olive oil, cook the turkey mince until golden
brown and add garlic and onion in large frying
pan, mix in remaining spice mix and chickpeas,
chopped tomatoes and add to pan.
7. At the end add the roasted pumpkin and quinoa
to the frying pan. Stir gently.
8. Place one serve on a plate and enjoy!
NOTES: Have the second serve of the salad for

lunch the next day. Place the remaining chickpeas
in the freezer for use at a later date.
51
Herb Crusted Salmon Beef & Broccoli
with Crunchy Vegetables Salad
SERVES 2 SERVES 2
240g (8 oz.) of salmon fillets, with skin 180g (6.4 oz.) of lean beef, diced
2 cups of mixed vegetables (such as carrot, 1 large head of broccoli, cut into florets
zucchini, parsnip, cauliflower, broccoli, sweet 1 red apple, cored, cut into thin sticks
potato and beetroot), thinly sliced 2 stalks of celery, trimmed, thinly sliced
1/4 cup of mixed herbs (oregano, parsley and 1/2 cup of natural walnuts, toasted, roughly
basil), chopped chopped
1 tsp. of extra virgin olive oil 2 cups of baby spinach leaves
1 tbsp. of fresh chives, chopped
2 tbsp. of lemon juice
DIRECTIONS Dried oregano
Garlic powder (option: fresh garlic)
1. Dust skin of salmon skin with olive oil and Pink Himalayan salt and black pepper, to season
sprinkle mixed herbs.
2. Heat a fry pan and add salmon skin-side down,
cook for 3-4 minutes. DIRECTIONS
3. Flip over, turn off heat and leave in pan for
another 3-4 minutes. 1. Lightly sprinkle beef with oregano and garlic
4. Place salmon in foil and let sit for 5 minutes. and cook until desired.
5. Combine vegetables and steam or boil. 2. Boil broccoli until tender then set aside to
6. Once the vegetables are ready place on a plate cool.
and serve with the salmon fillet. 3. Place apple, celery, walnuts, spinach, chives
7. Enjoy! and broccoli in a large bowl.
4. Squeeze lemon juice over the salad. Season
NOTES: Have the second serve for lunch the next with salt and pepper.
day. Use whatever vegetables you have in the 5. Enjoy!
fridge that will need using up.
NOTES: Have the second serve of the salad for
lunch the next day.
52
Grilled
Pineapple Fish
SERVES 2
INGREDIENTS
1 sweet potato
1 1/2 tbsp. of plain Greek yoghurt
1/4 lemon
2 (about 150g/5.3 oz. each) white
fish fillets
1/2 large capsicum (bell pepper),
trimmed, finely chopped
1/2 red onion, finely chopped
3/4 cups of organic vegetable
stock
2 tomatoes, coarsely chopped
1/4 cup of mushrooms, diced
1/4 pineapple
1 tbsp. of fresh basil, chopped
DIRECTIONS
1. Boil sweet potato until cooked.

2. Mash with yoghurt until softened.
3. Cut lemon rind into strips (using
a zester or peeler or sharp knife).
4. Slice pineapple and grill for 4
minutes on each side, once golden
set aside.
5. Season the fish with salt and
pepper and cook the fish for 1
minute each side or until lightly
browned. Once cooked transfer to
a plate and cover with foil to keep
warm.
6. Lightly sauté capsicum,
mushroom, onion and garlic,
stirring, for about 2 minutes.
7. Reduce heat to low, add the
vegetable stock and place the fish
and grilled pineapple on top of
mixture in pan.
8. Cover and cook for 5 minutes or
until the fish is just cooked through.
9. While fish is cooking mix diced
tomato, red onion, basil and lemon
rind to form the salsa.
10. Once fish is cooked, top with
salsa and serve with sweet potato
mash
11. Enjoy!
NOTES: Have the second serve of

the dish for lunch the next day.
53
Beef Bolognese with Brown Rice
SERVES 4
INGREDIENTS
1 zucchini, diced
1 onion, diced
1 clove of garlic, minced
1/2 cup of mushroom, diced
1 cup of beef stock
1 can of crushed tomatoes
400g (14.1 oz.) of lean beef mince
1 cup of brown rice, uncooked
DIRECTIONS
1. Boil brown rice in boiling water for 45 minutes. When rice is soft to eat, strain remaining water away.
2. In a fry pan cook beef mince over medium heat until brown.
3. Add beef stock and tomatoes and reduce heat to simmer.
4. In another pan sauté onion, zucchini and mushroom in minced garlic.
5. Once done add the vegetables to the meat. Stir.
6. Add a serve of rice in a bowl. Top with beef Bolognese and serve.
7. Enjoy!
NOTES: Have a second serve for lunch the next day. The remaining two serves can be placed in the freezer
to be used during week 4. If you are time poor, simply cook meat first and add all vegetables, then liquid
ingredients to simmer.
54
Lamb, Pumpkin & Coconut Curry
SERVES 4
INGREDIENTS
Curry (serves 4)
1 cup of brown rice, uncooked
320g (11.3 oz.) lean lamb, diced into 4cm squares
1 brown onion, chopped
2 cups butternut pumpkin (squash), uncooked, peeled,
cut into 3cm cubes
1 tbsp. of ground cumin
2 cups of vegetable stock
140ml (4.7 fl. oz.) can of coconut milk
To serve (serves 1)
Fresh coriander (cilantro), chopped, to taste
2 tbsp. of plain Greek yoghurt
DIRECTIONS
1. Boil brown rice for 45 minutes or until done.

2. Cook lamb till brown on outside.
3. Add the onion, stirring, for 2-3 minutes or until the onion has softened.
4. Add the pumpkin, garlic and spices. Cook, stirring, for 1 minute.
5. Add the stock and coconut milk.
6. Bring to the boil. Reduce heat and simmer, uncovered, for about 15 to
20 minutes.
7. Once the pumpkin is soft add coriander and season.
8. Top with yoghurt and extra coriander.
NOTES: Place a second serve in the fridge and use for lunch the next
day. Place the other two serves in the freezer to use week 4.
Crunchy Chicken, Cabbage & Peanut Salad

SERVES 2
INGREDIENTS
200g (7.1 oz.) of chicken breast, diced

1 tbsp. of tamari sauce
150g (5.3 oz.) of snow peas, trimmed
2 tbsp. of natural peanuts, chopped
200g (7.1 oz.) of Chinese cabbage, (option: broccoli or Swiss chard)
1 red onion, thinly sliced
1/2 large carrot, thinly sliced
1/2 red capsicum (bell pepper) thinly sliced
Sauce
1 tsp. of lime juice
1 clove of garlic, minced
2 tsp. of rice vinegar
3 tsp. of coconut nectar
DIRECTIONS
1. Coat chicken with tamari sauce.

2. Stir-fry chicken until light golden and cooked through. Transfer chicken to a bowl.
3. Heat snow peas, carrot, capsicum, peanuts, cabbage and onions.
4. Stir-fry for 2 minutes or until snow peas are bright green and just tender.
5. Transfer to bowl with chicken.
Sauce
1. Whisk together rice vinegar, coconut nectar and lime juice and minced garlic in a small bowl. Season to taste with salt.
2. Drizzle the chicken and salad with dressing and toss to combine.
3. Serve and enjoy!
NOTES: Have a second serve for lunch the next day.
55
Ratatouille, Fish F.I.T. Tacos
& Cauliflower Rice SERVES 4
INGREDIENTS
SERVES 4
F.I.T. tacos (serves 4)
INGREDIENTS 400g (14.1 oz.) of lean
turkey mince
Ratatouille & Fish (serves 4) Spice mix (1 tbsp.
500g (17.6 oz.) of firm white fish fennel seeds, 1 tbsp.,
fillets cumin seeds and 1 tbsp.
250g (8.8 oz.) of cherry tomatoes, coriander seeds)
halved 1 clove of garlic, crushed
1 green capsicum (bell pepper), thinly 8 medium tomatoes
sliced 1 zucchini
1 red capsicum (bell pepper), thinly 1 medium red onion,
sliced finely diced
1 clove of garlic, crushed 2 cups of vegetable
1 onion, sliced stock
1 tbsp. of fresh basil 1 can (400g/14.1 oz.) of
3 tsp. of balsamic vinegar 4-bean mix, drained and
rinsed
Cauliflower rice (serves 2) 1/4 cup of fresh basil
1/2 large head cauliflower, cut 2 tbsp. of extra virgin
1 cm (0.4 in.) piece fresh ginger, finely olive oil
chopped
1 clove of garlic, finely chopped To serve (serves 2)
2 tbsp. of unsweetened desiccated 4 large lettuce leaves
(shredded) coconut 1/4 cup of cottage
1 red onion, thinly sliced cheese
1 tsp. extra virgin olive oil 1 lime wedge
Fresh coriander
(cilantro), optional
DIRECTIONS
1. Heat onion, capsicums and garlic DIRECTIONS

and cook for 4 minutes or until just
softened. 1. Toast spices in a small
2. Add the tomatoes and vinegar frying pan for 3 minutes.
and cook for 6-8 minutes, stirring Add garlic and onion.
occasionally. 2. Add turkey mince and
3. Remove from the heat, stir through cook till golden.
basil, cover and keep warm. 3 Add vegetable stock,
4. Heat a fry pan over medium-high tomato, zucchini and
heat. beans and let simmer.
5. Cook fish for 3 minutes on each 4. Place the meat
side or until golden and cooked mixture inside two
through. lettuce shells.
6. Meanwhile prepare cauliflower rice. 5. Serve with the cottage
cheese, fresh lime juice
Cauliflower Rice and coriander.
1. Process cauliflower using a food 6. Enjoy!
processor until very finely chopped.
2. Heat up a frying pan over low- NOTES: Have a second
medium heat. serve for lunch the next
3. Add the cauliflower, desiccated day. The remaining two
coconut, garlic and ginger. serves of the F.I.T. Tacos
4. Cook, stirring occasionally, for can be placed in the
about 20 minutes or until cauliflower freezer to be used during
is tender and light golden. week 4.
4. Stir in red onion.
5. Serve the cauliflower rice with the
fish and ratatouille.
6. Enjoy!
NOTES: Have a second serve for

lunch the next day. The remaining
two serves of the fish and ratatouille
can be placed in the freezer to be
used during week 4.
56
Fish & Broad Bean Salad Eggplant Stack
SERVES 2 SERVES 2
1/2 lemon 1 large eggplant (aubergine), cut crossways into

2 (about 150g/5.3 oz. each) white fish fillets (or tuna) twelve 1.5 cm (0.6 in.) thick slices
1/2 large zucchini, trimmed, finely chopped 1 can of brown lentils
1/2 red onion, finely chopped 2 shallots, ends trimmed, thinly sliced
1 clove of garlic, crushed 2 medium tomatoes, diced
1/2 cup of vegetable stock 1 tbsp. of balsamic vinegar
1 cup of frozen broad beans, just thawed, peeled 60g (2.1 oz.) of feta cheese, crumbled
30g (1.1 oz.) of semi-dried tomatoes, coarsely chopped 1/4 cup of fresh basil, shredded
1 tbsp. of pecans 60g (2.1 oz.) of baby rocket (arugula) leaves
1 tsp. of extra virgin olive oil 1 tbsp. of extra virgin olive oil
2 cups of rocket (arugula) leaves
30g (2.1 oz.) of feta cheese
1 cup of pumpkin, uncooked, peeled and diced DIRECTIONS
Water, to steam
5 baby beetroots 1. Heat a frying pan on medium-high heat. Add olive
oil and cook the eggplant slices on each side for
roughly 5 minutes.
DIRECTIONS 2. Place lentils, shallots and tomatoes in a bowl and
drizzle the vinegar and half the olive oil on top.
1. Prepare the pumpkin and place in a microwave safe 3. Season with salt and pepper and toss to combine.
bowl. Add some water to the bottom of the bowl. 4. Place a eggplant slice on a plate and add some of
2. Place the bowl in the microwave and cook (steam) the the lentil mixture.
pumpkin at high power for 4-5 minutes, or until soft. 5. Top with half the feta cheese and sprinkle with half
3. Once the pumpkin is done set aside. the basil.
4. Whilst the pumpkin is in the microwave, cut lemon 6. Continue layering with half the remaining
rind into strips using a zester or peeler or sharp knife. eggplant, lentil mixture, feta cheese and basil,
5. Season the fish with salt and pepper. finishing with a slice of eggplant.
6. Cook the fish in a frying pan over medium heat for 1 7. Top with the rocket.
minute on each side or until lightly browned. Transfer to 8. Drizzle over the remaining olive oil to serve.
a plate and cover with foil to keep warm.
7. In the same pan cook zucchini, onion and garlic, NOTES: This recipe makes two serves. Place the
stirring, for 2 minutes. second serve in the fridge and have for lunch the
8. Stir in the stock and bring to the boil. next day.
9. Cover and simmer for 12 minutes or until almost all the
stock is absorbed. Stir in broad beans.
10. Reduce heat to low. Place the fish on top of vegetable
mixture together with the lemon rind.
11. Cover and cook for 5 minutes or until the fish fillets
are cooked through. Set aside, covered, for 5 minutes to
rest.
12. Prepare salad by combining rocket, pumpkin,
beetroot, semi-dried tomato, pine nuts and feta.
10. Drizzle olive oil over salad.
11. Enjoy!
NOTES: Use the second serve for lunch the next day.
57
Ve g e t a r i a n Toasted
-
Hazelnut
& Feta
Salad
SERVES 1
INGREDIENTS
30g (1.1 oz.) of feta

cheese
1/4 cup of firm ricotta
cheese
2 handfuls of baby
spinach leaves
1 tbsp. of hazelnuts,
toasted, chopped
1/2 large carrot, sliced
lengthways
6 cherry tomatoes,
halved
1/4 yellow or red
capsicum (bell
pepper), cut into
strips
1/4 avocado, chopped
2 tsp. of extra virgin
olive oil
Cracked black pepper
Squeeze of lemon
juice
Fresh mint, to serve
DIRECTIONS
1. Combine all the

ingredients in a salad
bowl.
2. Whisk together the
oil, lemon juice and
pepper.
3. Drizzle the dressing
over the salad, toss to
combine.
4. Top with some fresh
mint. Enjoy!
NOTES: You can use

any salad vegetables
you like for this recipe.
If you need to add
salt, just add a little as
feta is naturally quite
salty.
58
Satay Tempeh, Brown Rice Quinoa with Roasted
& Chinese Broccoli Peppers & Feta
SERVES 2 SERVES 2
200g (7.1 oz.) of tempeh, sliced 1/2 cups of quinoa, uncooked

2 tsp. of extra virgin coconut oil 2 red capsicums (bell peppers), tops sliced
2 tbsp. of natural peanut butter off and deseeded
1 tsp. of curry powder 60g (2.1 oz.) of feta cheese
2 cm (0.8 in.) piece of ginger, grated 2 handfuls of baby spinach leaves
1/2 red chilli, diced (use more or less if you like) 1/4 red onion, finely sliced
1 clove of garlic, crushed 1 tbsp. of fresh basil, chopped
3/4 cup of light coconut milk DIRECTIONS
1 bunch of Chinese broccoli, washed and chopped
(option: broccoli or bok choy) 1. Preheat your oven to 180°C (360°F).
1 small red capsicum (bell pepper), cut into strips 2. Cook quinoa according to pack
1/2 brown onion, diced instructions, meanwhile roast the capsicums
2 handfuls of bean shoots, washed until the skin blisters and the flesh softens.
1/3 cup of brown rice, uncooked Remove from the oven peel and slice.
3. In a bowl combine all ingredients, crumble
the feta on top.
DIRECTIONS 4. Serve warm with freshly squeezed lemon
juice and season with salt and pepper.
1. Cook the brown rice according to instructions.
2. Meanwhile, heat the coconut oil in a frying pan
and fry off the onion, garlic, curry powder, ginger NOTES: Chopped kale can be used as an
and chilli alternative to baby spinach. Place the second
for 2-3 minutes. serve in the fridge and have for lunch the next
3. Add the remaining ingredients (except the day.
broccoli, coconut milk and rice), and simmer for 5
minutes. Now add the broccoli and coconut milk.
4. Reduce the heat and allow the broccoli to cook
for 3-5 minutes.
5. Serve the satay tempeh with 1/2 cup of the
cooked brown rice and top with bean shoots.
NOTES: Feel free to use any green vegetables you

like that is in season for this recipe. Place the
second serve in the fridge and have for lunch the
next day.
59
Cannellini Bean Feta & Chilli Ricotta &
& Vegetable Stew Zucchini Basil Stuf fed
SERVES 2 Spaghetti Eggplant
INGREDIENTS
SERVES 1 SERVES 2
400g (14.1 oz.) of tinned organic
cannellini beans, drained and rinsed INGREDIENTS INGREDIENTS
1 zucchini, chopped
1/2 brown onion, diced 1 large zucchini, cut using a 2 large eggplants (aubergines), cut
1 large carrot, diced spiral slicer through the middle
4 kale leaves, chopped 30g (1.1 oz.) of feta cheese 1 1/2 cup of ricotta cheese
2 tsp. of tomato paste 2 handfuls of baby spinach 8 sun-dried tomatoes, drained of
1 tbsp. of extra virgin olive oil leaves oil, chopped
2 cups of vegetable stock 1 tbsp. of pine nuts, toasted 1 tsp. of dried oregano
1 clove of garlic, minced/crushed 6 sun-dried tomatoes, drained 1 handful of fresh basil
2 bay leaves of oil, sliced 2 handfuls of rocket (arugula)
1 tbsp. of chopped fresh flat leaf 2 tsp. of extra virgin olive oil 12 cherry tomatoes, halved
parsley or dried Sprinkle of chilli flakes Balsamic vinegar
Pink Himalayan salt and cracked 1/2 avocado
black pepper Handful of fresh basil
1/2 clove of garlic DIRECTIONS
DIRECTIONS 1. Preheat your oven to 180°C

DIRECTIONS (360°F).
1. In a large saucepan over medium 2. Bake the eggplants until slightly
heat, heat the oil and fry the garlic 1. Place the avocado, oil, basil soft (12-15 minutes).
and onion for 1 minute. and garlic in a food processor, 3. Remove from the oven and
2. Add the tomato paste, bay leaves, wiz until combined. scoop out some of the eggplant
tomatoes and stock, bring to the 2. Coat the zucchini and baby flesh.
boil. spinach in the avocado mix. 4. In a bowl mix together the
3. Add the vegetables and simmer 3. Add the remaining ricotta, herbs and sun-dried
for 15 minutes, then add the beans. ingredients and serve with a tomatoes, and then divide evenly
4. Once vegetables are tender, squeeze of lemon juice and between each eggplant half.
remove from the heat and stir cracked black pepper. 5. Bake for a further 10-12 minutes.
through the kale. 6. Serve the eggplant with a rocket
5. Serve with fresh parsley, and NOTES: You can cook the (arugula) and tomato side salad,
season with salt and pepper. zucchini if you wish. Just 1 dressed with balsamic vinegar.
minute in boiling water then
NOTES: Any legume such as split remove and drain or lightly NOTES: Red capsicums can be
peas or lentils can be used as a sauté in a fry pan for a couple of substituted for the eggplants.
substitute. Place the second serve in minutes. Cottage cheese can also be
the fridge and use at a later date. substituted for the ricotta cheese.
Place the second serve in the
fridge and use at a later date.
60
Sweet Potato & Kale Frittata
SERVES 2
INGREDIENTS
5 whole eggs
2 cups of sweet potato, peeled and cut into cubes
3 kale leaves, washed and chopped
1/2 onion, chopped finely
1 tsp. of dried basil
50g (1.8 oz.) of feta cheese, crumbled
DIRECTIONS
1. Preheat your oven to 180°C (360°F).

2. Line a tray with baking paper and bake the sweet potato for
15 minutes or until soft.
3. Heat the oil in a non-stick frying pan and cook the onion.
4. Whisk the eggs and herbs together, pour over the onion.
5. Top with kale, feta and sweet potato.
6. Cook on the stovetop for a few minutes, then place the frittata
under the grill and cook until golden brown.
NOTES: You can use English spinach instead of kale, and

pumpkin instead of sweet potato. Place the second serve in the
fridge and use at a later date.
Falafel & Beetroot Salad

SERVES 2
INGREDIENTS
Falafel Mix
1 can of tinned organic chickpeas, rinsed and drained
1/2 red onion, chopped
1/2 cup of quinoa or chickpea (garbanzo bean) flour
1 whole egg
1 clove of garlic
2 tbsp. of chopped parsley
1 tsp. of each of ground cumin and coriander
1 tsp. of tahini
1/2 tsp. of harissa paste or chilli powder (optional)
Beetroot Salad
1 fresh beetroot, peeled and grated
1 large carrot, peeled and grated
2 handfuls of baby spinach leaves
DIRECTIONS
1. Using a food processor, combine all the falafel ingredients,

except the oil and egg.
2. Once combined, fold through the whisked egg.
3. In a non-stick frying pan, heat the oil and roll the falafel mix
into small balls.
4. Cook each falafel ball until golden brown on each side.
5. Now combine all the salad ingredients.
6. Serve the salad topped with the falafels, a dollop of plain
Greek yoghurt and squeeze of lemon.
NOTES: You can use any salad vegetables you like for this recipe.
Grating cucumber into the yoghurt is also a refreshing touch.
Place the second serve in the fridge and use at a later date.
61
Mushroom Stir Fry
SERVES 2
INGREDIENTS
3 cups of mixed mushrooms, washed and sliced

1 bunch of bok choy, washed and chopped
10 natural cashews, roasted
4 shallots, sliced
2 handfuls of bean shoots, washed
2 cm (0.8 in.) piece of ginger, grated
1/2 red chilli, diced (use more or less if you like)
1/3 cup of brown rice, uncooked
DIRECTIONS
1. Cook the brown rice according to instructions.

2. Meanwhile, heat the oil in a a frying pan and
toast the cashews. Remove from pan and then
in the same pan fry off the ginger, garlic, and
chilli for 2-3 minutes.
3. Add the mushrooms and cook until softened,
and then add the shallots and tamari.
4. Stir through the bean shoots and bok choy,
cook for 1 minute.
5. Serve the stir-fry with 1/2 cup of brown rice
and toasted cashews.
6. Enjoy!
NOTES: Try and use a variety of mushrooms,

such as Swiss brown, enoki and oyster. Place the
second serve in a container and have for dinner
during the week.
Avocado Salsa with

Black Bean Salad
SERVES 1
INGREDIENTS
1/2 cup of tinned organic black beans,

rinsed
1/4 avocado, diced
1/4 red onion, diced
1/4 red capsicum (bell pepper), diced
Squeeze of lime juice
Cracked black pepper
DIRECTIONS
1. Combine the beans, avocado,

capsicum, onion, and tomatoes.
2. Whisk together the oil, lime juice
and pepper.
3. Dress the salad and serve with the
feta crumbled on top.
NOTES: For a vegan version leave out

the feta. If you can’t find black beans,
use red kidney beans instead. Place
any leftover beans in the freezer for
use at a later date.
62
Pumpkin & Bean Curry
SERVES 2
INGREDIENTS
1 cup of pumpkin, diced

1 onion, chopped
1/2 can of tinned organic cannellini beans, drained
1/4 cup of red lentils, uncooked
1/2 small red capsicum (bell pepper), cut into strips
1 1/2 cups of broccoli, chopped
1 heaped tbsp. of gluten free curry paste
1 tbsp. of tomato paste
2 cups of vegetable stock
1/8-1/4 cup of plain Greek yoghurt
DIRECTIONS
1. In a saucepan of boiling water, cook the lentils for 15-20 minutes until
cooked, then drain and set aside.
2. In the same saucepan heat the oil and fry the onion, capsicum, and
both pastes for 2-3 minutes.
3. Add the pumpkin, beans and stock, simmer covered for 8-10 minutes.
4. Add the broccoli and beans; simmer for a further 5 minutes.
5. Remove from the heat, stir through the yoghurt and serve.
NOTES: Any Indian style gluten free curry paste can be used. Make sure
you look for one with low/no sugar content. Place the second serve in
the fridge and have at a later date.
Zucchini & Chickpea Fritters with Mint Yoghurt

SERVES 4
INGREDIENTS
Fritters (serves 4)
1/2 cup of quinoa flour (option: chickpea flour)
1 can of tinned organic chickpeas, rinsed and drained
1 whole egg
1/2 tsp. baking powder
2 tbsp. of cold water
1 large carrot, grated
1 zucchini, grated
1/2 onion, chopped finely
1 lemon, cut into wedges (optional)
1 tbsp. extra virgin olive oil
Mint Yoghurt (serves 2)

1/2 cucumber, grated
1 tbsp. of fresh mint leaves, chopped
1/2 tsp. of garlic minced/crushed
DIRECTIONS
1. In a bowl whisk the egg then add the water.

2. In a separate bowl combine the flour, grated vegetables, baking powder,
chickpeas and feta.
3. Gently fold through the egg and water.
4. Heat the oil over a medium heat in a non-stick frying pan.
5. Add the fritter mix to the pan, in small ball-sized shapes.
6. Cook for 2-3 minutes on one side then flip and flatten each.
7. Cook each until golden brown and cooked through.
8. For the mint yoghurt, add the grated cucumber, mint and garlic to the
yoghurt, mix to combine.
9. Serve 2-3 fritters with the yoghurt, a fresh side salad and lemon wedge.
NOTES: You will have leftover fritters with this recipe. Simply place them in
an airtight container. Use a second serve the next day and place the other
two serves in the freezer to use in week 4.
63
Teriyaki Inspired Tempeh
SERVES 2
INGREDIENTS
200g (7.1 oz.) of tempeh, sliced

2 cm (0.8 in.) piece of ginger, grated
1 tbsp. of organic mirin (option: 1 tbsp. white wine
vinegar with a tiny amount of stevia)
4 shallots, sliced
150g (5.3 oz.) of snow peas, trimmed
150g (5.3 oz.) of broccoli, chopped
DIRECTIONS
1. In a frying pan heat the oil and fry off the ginger
and garlic for 2-3 minutes.
2. Add the tempeh and fry on each side for 1 minute.
Now add broccoli and snow peas.
3. Add the shallots, tamari and mirin, simmer for 3-5
minutes. Enjoy.
NOTES: Add some freshly sliced chilli if you like.

Place the second serve in the fridge to use at a later
date.
Curried Pumpkin & Quinoa

with Lemon Dressing
SERVES 2
INGREDIENTS
2 cups of butternut pumpkin (squash), uncooked,

chopped
150g (5.3 oz.) of firm ricotta cheese
8 sun-dried tomatoes, chopped
2 handfuls of rocket (arugula) (option: baby
spinach)
2 tsp. of curry powder
Zest of 1 lemon
Pink Himalayan salt and cracked black pepper
DIRECTIONS
1. Preheat your oven to 180°C (360°F). Coat the

pumpkin in the oil and curry powder, season with
salt and pepper.
2. Bake the pumpkin cubes until soft (approximately
15 minutes).
3. Cook the quinoa according to pack instructions.
4. In a bowl mix the pumpkin, quinoa, rocket
(arugula) and sun-dried tomatoes.
5. In a separate bowl mix the lemon zest, yoghurt
and a squeeze of lemon juice.
6. Serve the quinoa with a small amount of the
lemon dressing and crumbled ricotta.
NOTES: You can use Moroccan seasoning on the

pumpkin instead of curry powder. The sun-dried
tomatoes can also be substituted for roasted
capsicum or eggplant if you prefer. Place the second
serve in the fridge and use at a later date.
64
Broccoli, Pumpkin
& Pepita Salad
- Vegan
SERVES 1
INGREDIENTS
1 cup of butternut pumpkin (squash), uncooked, diced

1/4 red onion, sliced
1/2 cup of tinned organic chickpeas (garbanzo beans),
rinsed and drained
1 cup of broccoli florets
2 tbsp. of pepitas
1 tsp. of turmeric
1 tbsp. of vegetable stock
Cracked black pepper, to taste
DIRECTIONS

2. On a baking tray lined with baking paper, bake
pumpkin for 15 minutes or until soft and golden.
3. Heat pan to medium with olive oil and sauté onion
with turmeric. Add broccoli, chickpeas and stock and
sauté until soft.
4. Toss through pepitas, season with salt and pepper and
serve warm with a squeeze of fresh lemon if desired.
NOTES: Place the second serve in a container and

store in the fridge and use for lunch the next day.
Pumpkin, Quinoa & Sage

Stuf fed Mushrooms
SERVES 2
INGREDIENTS
4 field mushrooms, stalks removed

2 cups of butternut pumpkin (squash), uncooked, diced
1 yellow capsicum (bell pepper), diced
1 bunch of fresh sage, leaves torn
Cracked black pepper and Pink Himalayan salt to taste
Handful baby spinach leaves
6 olives (black or green), sliced
1/8 red onion, sliced finely
1/2 fresh lemon, juiced
DIRECTIONS
1. Preheat oven to 180°C (360°F). Line a baking tray with

baking paper and toss pumpkin cubes with capsicum and
sage leaves. Place pumpkin mixture onto tray and bake in
oven for 30 minutes, until soft and golden.
2. Meanwhile, cook quinoa according to instructions.
3. Once done, remove pumpkin mixture from oven and
mash with a fork, then mix through cooked quinoa and
season with salt and pepper.
4. Divide mixture evenly into the field mushrooms and
place back onto tray and bake
in oven until mushroom is slightly soft.
5. Serve 2 mushrooms with baby spinach salad tossed
with sliced onion, olives and dressed with lemon juice.
NOTES: Place the second serve in the fridge and have

for lunch the next day.
65
Brown Rice Salad Mixed Vegetable &
with Baked Pumpkin, Mushroom & Bean Salad
Sun-dried Tomatoes Quinoa Salad SERVES 2
INGREDIENTS
& Pine nuts SERVES 2
1/2 can of tinned organic cannellini
INGREDIENTS beans, rinsed and drained
SERVES 2 2 small zucchinis, sliced into ribbons
1/2 cup quinoa, uncooked 2 red capsicums (bell peppers), sliced
INGREDIENTS 2 field mushrooms, sliced thickly
6 Swiss brown mushrooms, 2 Japanese eggplants (or one normal
2 cups of butternut pumpkin (squash), sliced eggplant (aubergine)), sliced thinly
uncooked, diced (option: sweet potato) Handful of button 2 tbsp. of tamari sauce
1/2 cup of brown rice, uncooked mushrooms, sliced 1/4 cup of extra virgin olive oil
10 sun-dried tomatoes, thinly sliced 1/8 red onion, finely sliced 2 tsp. of Dijon mustard
1/4 cup of pine nuts 1/2 bunch fresh parsley, 2 tbsp. of white wine vinegar
Cracked black pepper and Pink chopped 1 red onion, halved and thinly sliced
Himalayan salt 1 tbsp. of extra virgin olive 2 handfuls of rocket (arugula) leaves
1/2 fresh lemon, juiced oil Cracked black pepper and Pink
1 tbsp. of extra virgin olive oil 1 tbsp. of balsamic vinegar Himalayan salt
1/2 bunch fresh parsley, chopped Cracked black pepper and
1 handful baby spinach Pink Himalayan salt
DIRECTIONS
DIRECTIONS DIRECTIONS 1. Heat pan to medium heat.

2. Toss vegetables with tamari and 1
1. Preheat oven to 180°C (360°F). 1. Heat pan to medium with tablespoon of olive oil.
2. Place pumpkin cubes onto tray lined oil and cook red onion with 3. Cook vegetables on both sides until
with baking paper, season with salt mushrooms until tender. tender (you may need to do this in
and pepper and bake in oven for 30 2. Cook quinoa according to batches).
minutes or until soft and golden. packet instructions. 4. Whisk the mustard, remaining oil
3. Cook the brown rice according to 3. Combine quinoa and and vinegar in a bowl to make the
packet instructions. mushroom mixture with salad dressing.
4. Combine cooked pumpkin, brown parsley, lemon juice and 5. Toss the cooked vegetables, rocket
rice, sun-dried tomatoes, pine nuts, balsamic vinegar. Season (arugula) and beans with the dressing
baby spinach and parsley and season with salt and pepper. and season with salt and pepper.
with salt and pepper. Toss with lemon 4. Enjoy warm or re-heated. 6. Enjoy warm or cold.
juice and olive oil.
5. Enjoy warm, cold or re-heated. NOTES: Have the second NOTES: Have the second serve for
serve of the salad for lunch lunch the next day. Store leftover
NOTES: Have the second serve of the the next day. cannellini beans in an airtight
salad for lunch the next day. container in the fridge or freezer for
the following week.
66
Carrot, Coriander
& Currant Salad
SERVES 2
INGREDIENTS
8 small carrots, julienned or coarsely grated

3/4 bunch coriander (cilantro), chopped
1/2 cup of flaked almonds
1/4 cup of sultanas or currants
Juice of 1 fresh lemon
DIRECTIONS
1. Toss all ingredients until well combined.

2. Enjoy!
NOTES: Have the second serve for lunch the

next day.
Amaranth & Creamy

Coconut Vegetable Stew
SERVES 2
INGREDIENTS
1/2 cup of amaranth, uncooked

1 cup of light coconut milk
1 brown onion, finely diced
1 clove of garlic, minced/crushed
1 tbsp. of extra virgin coconut oil
1 large carrot, diced
1 red capsicum (bell pepper) chopped roughly
2 zucchinis, chopped
1 cup of water
2 cups of chopped tinned organic tomatoes
2 tsp. of ground cumin
1/2 tsp. of chilli powder
1 tbsp. of fresh coriander (cilantro), chopped finely
Pinch cayenne pepper
Pink Himalayan salt
Unsweetened desiccated (shredded) coconut, for
garnish
DIRECTIONS
1. Rinse amaranth, combine with water in a small

saucepan and bring to the boil. Cover and let
simmer on lowest heat for 15 minutes.
2. In a pot, heat oil and sauté vegetables until
tender. Add coconut milk and chopped tomatoes.
Stir in spices and herbs.
3. Simmer, covered for 15 minutes until stew
thickens and becomes fragrant. Add a little water
if the liquid reduces too much. Season with salt.
4. Enjoy hot, garnished with desiccated coconut.
NOTES: If you can’t find amaranth then you can

replace with quinoa. Place the second serve in the
fridge to use for dinner.
67
Brown Rice Bruschetta Bowl Black Bean Bake
SERVES 1 SERVES 4
1/4 cup of brown rice, uncooked 3 3/4 cups of tinned organic black beans (option: red
1/2 punnet of cherry or grape tomatoes, halved kidney beans)
1/8 red onion, sliced finely 2 tsp. of chilli powder
6 basil leaves, torn 1 tbsp. of extra virgin olive oil
1/4 avocado, chopped 2 red capsicums (bell pepper), chopped roughly
1 tbsp. of balsamic vinegar 1 brown onion, halved and thinly sliced
1 tsp. of extra virgin olive oil 2 cloves of garlic, minced/crushed
Cracked pepper and Pink Himalayan salt 2 cups of vegetable stock
Chopped fresh parsley, to garnish
1 head of broccoli
DIRECTIONS
1. Cook brown rice according to packet DIRECTIONS

instructions.
2. Toss brown rice with tomatoes, basil, onion, 1. Rinse and drain beans. Set aside.
balsamic, avocado and oil. Season with salt 2. In an ovenproof pan, heat oil to medium heat.
and pepper. 3. Add capsicums, onion, garlic and sauté until soft.
3. Enjoy! 4. Add stock and chilli. Bring to boil then remove
from heat, cover in foil and transfer to preheated
oven to 200°C (390°F).
5. Bake in oven for 20 minutes.
6. Break broccoli into florets and steam.
7. Serve 1 portion of beans with 1 portion of steamed
broccoli.
8. Enjoy!
NOTES: Place one serve in the fridge as it will last a

few days. Place the other two remaining serves in the
freezer so that they keep fresh. Just ensure to defrost
them the night before.
68
Turkish Quinoa Brown Rice Patties with Lentil, Spinach
SERVES 1
Mango & Mint Salsa & Caramelised
INGREDIENTS

SERVES 2
Beetroot Salad
1/8 red onion, finely sliced INGREDIENTS
1/4 bunch of coriander SERVES 2
(cilantro), roughly chopped 1/3 cup of brown rice, uncooked
1 tsp. of cumin 1/2 cup of tinned organic chickpeas INGREDIENTS
2 cloves garlic, crushed/ (garbanzo beans)
minced 1 tbsp. of flaxseed (linseed) meal 2 cups of tinned brown lentils,
1/8 cup of pomegranate seeds 3 tbsp. of water rinsed and drained
1/8 cup of sultanas or currants 1 clove of garlic, minced/crushed 4 fresh beetroots, diced into
Small handful kale leaves, 1 tsp. of chilli powder large cubes
chopped finely 1 tsp. of turmeric 1 tbsp. of balsamic vinegar
Juice of 1/2 lemon 2 tsp. of extra virgin coconut oil 2 tbsp. of extra virgin olive oil
1 tsp. of olive oil 1/2 avocado 2 handfuls of baby spinach
1/8 cup of flaked almonds 1 lime, juiced 1/2 fresh lemon, juiced
Cracked pepper and Pink 1 mango, peeled, seeded and diced or 1/2 cup Cracked black pepper and
Himalayan salt frozen, chopped Pink Himalayan salt
1/8 red onion sliced finely 1 tbsp. of fresh parsley,
1 tbsp. of fresh mint, chopped chopped
DIRECTIONS
1. Cook quinoa according to DIRECTIONS DIRECTIONS

packet instructions. Let cool.
2. Combine quinoa with 1. Cook brown rice according to instructions. 1. Preheat oven to 180°C
coriander, cumin, almonds, 2. Meanwhile, mix flaxseed meal and water (360°F).
onion, pomegranate seeds, together in a cup and set aside. 2. Toss beetroot with 1
sultanas, garlic, kale leaves, oil 3. Sauté chickpeas with 1 teaspoon coconut oil tablespoon olive oil and 1
and lemon juice and toss to and spices. tablespoon balsamic vinegar.
mix well. 4. Mash chickpeas, add flaxseed meal mixture Bake on tray in oven for 30
3. Season with salt and pepper. and brown rice and combine well. minutes or until soft and dark
Enjoy! 5. Take 4 egg rings and place on a pan heated on edges.
to medium with remaining teaspoon coconut oil. 3. Combine cooked beetroot
6. Fill egg rings with rice mixture. with lentils, baby spinach,
7. Cook rice patties for 5 minutes on each side. remaining tablespoon olive oil
8. Make mango salsa by combining mango, and season with salt, pepper
avocado, onion, lime juice and mint. and lemon juice. Garnish with
9. Serve rice patties topped with mango salsa. fresh parsley.
Consume with green salad if desired. 4. Enjoy warm or cold.
NOTES: Place the second serve in the fridge NOTES: You can use kale
and have for lunch the next day. instead of spinach. Place the
second serve in the fridge and
have for lunch the next day.
69
Sweet Potato Pecan & Quinoa Tabouleh
Walnut Pie with Sauteed Kale SERVES 2
INGREDIENTS
SERVES 3
INGREDIENTS 1 Lebanese cucumber, finely chopped
3/4 bunch of parsley, roughly chopped
2 medium sweet potatoes, diced 3/4 bunch of mint, roughly chopped
4 tbsp. of unsweetened almond milk 1 cup cherry or grape tomatoes, halved
1 tbsp. of coconut nectar 3 stalks shallots, finely sliced or green onion
1 1/2 tsp. of organic vanilla essence 1 lemon, juiced
Pinch of Pink Himalayan salt 1/2 cup of flaked almonds
1/3 cup of natural pecan nuts, chopped 2 tbsp. of extra virgin olive oil
1/3 cup of natural walnuts, chopped Cracked pepper and Pink Himalayan salt
1 1/2 tsp. of ground cinnamon
1 tsp. of ground allspice
1/2 bunch kale, leaves torn and stalks removed.
DIRECTIONS
DIRECTIONS 1. Cook quinoa according to packet

instructions. Let cool.
1. Preheat oven to 180°C (360°F). 2. Combine quinoa with herbs, almonds,
2. Thoroughly wash sweet potato. Steam or boil sweet tomato, cucumber, oil and lemon juice and
potato until tender (leave skin on for extra fibre). toss to mix well.
3. Mash or blend steamed sweet potato with almond milk, 3. Season with salt and pepper. Enjoy!
coconut nectar, vanilla, salt cinnamon and allspice.
4. Grease an ovenproof baking dish with coconut oil and NOTES: Place the second serve in the fridge
add the sweet potato mixture to the dish. Sprinkle over and have for lunch the next day.
the nuts.
5. Bake in oven for approximately 30 minutes.
6. Bring pan to medium heat with 1 teaspoon coconut oil
and sauté kale until bright green and just tender.
7. Serve sweet potato pie warm or re-heated with a
sautéed kale.
NOTES: Place the two leftover serves in the fridge and use
over the next two days.
70
M e a t E a t ers
-
Grilled
Pineapple
& Coconut
Yoghurt
SERVES 1
INGREDIENTS
1/2 cup of pineapple,

skin and core removed,
chopped
Ground cinnamon, to
season
2 tbsp. of unsweetened
desiccated (shredded)
coconut
3/4 cup of plain Greek
yoghurt
1/2 cup unsweetened
almond milk
1 scoop (30g/1.1 oz.) of
protein powder (whey or
vegan friendly), vanilla
DIRECTIONS
1. Preheat a grill pan over

medium-high heat.
2. Once grill pan is hot
add the pineapple. Stir
occasionally.
3. Sprinkle cinnamon on
pineapple.
4. Grill for 8 minutes or
until the pineapple is
cooked.
5. Let the pineapple cool
for a few minutes.
6. Place the yoghurt,
protein powder and
almond milk in a bowl and
mix until well combined.
7. Once the pineapple is
cool, mix the pineapple
and coconut through
yoghurt.
8. Enjoy!
71
Sweet Potato F.I.T. Choc Orange Balls
& Zucchini Chips SERVES 5
INGREDIENTS
SERVES 1
3/4 cup of natural almonds
INGREDIENTS 1/2 cup of natural walnuts
3 tbsp. of raw cacao
1/2 large sweet potato 1 scoop (30 g/1.1 oz.) of natural protein powder
1/2 large zucchini 16 whole organic fresh dates, pitted
1 tsp. of extra virgin olive oil 1/2 orange, juiced
Pinch of mixed herbs and pink Unsweetened desiccated (shredded) coconut, to roll
Himalayan salt
DIRECTIONS
DIRECTIONS
1. Soak date in water for 20minutes as you prepare the other ingredients
1. Preheat over to 190°C (375°F) 2.Combine all the dry ingredients into a food processor (almond, walnuts,
2. Use a mandolin slicer to finely protein powder, and raw cacao) process until you get a crumb like
slice the sweet potato and consistency.
zucchini into chips. 3. Add dates and process again.
3. Lightly cover the vegetables 4. When you squeeze the mixture it should start to combine, if not add 2
with olive oil. more dates.
4. Sprinkle a pinch of salt and 5. Squeeze orange juice and process for the last time.
mixed herbs evenly on top. 6. The mix should come together when squished with the hands.
5. Bake in the oven until the chips 7 Using a small ice cream scoop or teaspoon divide mix into balls, you can
are crisp and brown. make 10 larger balls or 15 smaller balls.
8. Roll in coconut and store covered in the fridge until needed.
NOTES: Serve the chips cold
or hot. You can also use other NOTES: The F.I.T. Choc Orange Balls will keep in the fridge for a few days.
vegetables such as beetroot and You can also keep them in the freezer. Just make sure you defrost them the
parsnips. night before.
72
F.I.T. Superfood Smoothie
SERVES 1
INGREDIENTS
1/2 cup frozen blueberries

1 tbsp. of açaí berry powder
1/2 ripe large banana
1 cup of water (option: unsweetened almond milk)
1 tsp. of chia seeds
2 tbsp. of plain Greek yoghurt
1 scoop (30g/1.1 oz.) of natural protein powder (whey
or vegan friendly) vanilla
DIRECTIONS
1. Combine all ingredients and ice into a blender. Blend

until smooth and creamy.
2. Enjoy!
NOTES: If you can’t find açaí berries substitute with

another superfood alternatively another berry.
F.I.T. Crunchy Egg

SERVES 2
INGREDIENTS
2 whole eggs, hard-boiled

2 tsp. natural almonds, chopped
2 tsp. natural walnuts, chopped
2 tsp. flaxseed (linseed) meal
DIRECTIONS
1. Toast almonds and walnuts in a frying pan on low-

medium heat until lightly brown.
2. Finely chop or blitz the nuts in a small food
processor, then add the flaxseed.
3. Peel the eggs, cut in half and roll in the toasted nut
mixture before eating.
4. Enjoy!
Frozen Mango
SERVES 2
INGREDIENTS
1 mango
DIRECTIONS
1. Cut up mango and mush.

2. Place into two smaller containers.
3. Freeze overnight.
4. The next day, remove from freezer and let defrost
slightly.
5. Serve the frozen mango with a protein shake on
the side.
NOTES: A protein shake is different to a smoothie

as it is only 1 scoop (30g/1.1 oz.) of protein powder
mixed with water or unsweetened almond milk.
73
Homemade Hummus Very Berry Baked Ricotta
with Vegetable Smoothie Bowl Peaches
Crudites SERVES 2 SERVES 3
SERVES 4
1/2 cup frozen blueberries 3 just-ripe freestone peaches,
INGREDIENTS 1/2 cup frozen raspberries halved, stone removed (option:
4 fresh strawberries pear)
Homemade Hummus (serves 4) 2 tbsp. of gluten free oats 150g (5.3 oz.) of ricotta cheese
2 cans of tinned organic 4 tbsp. of plain Greek 1 tsp. of ground cinnamon
chickpeas (garbanzo beans), yoghurt 2 tsp. of sesame seeds
rinsed and drained 1 cup of water 1 tsp. of natural almonds,
2 tbsp. of tahini 1 scoop (30g/1.1 oz.) of chopped
1/4 cup of fresh lemon juice protein powder (whey or 1 tsp. of coconut nectar, to
1 clove of garlic, crushed vegan friendly), vanilla, serve
1/4 cup of extra virgin olive oil optional
Water, as needed
1/2 tsp. of pink Himalayan salt DIRECTIONS
Paprika and extra virgin olive DIRECTIONS
oil, to serve 1. Preheat grill on medium-high
1. Combine berries, oats, heat.
Vegetable Crudités (serves 2) yoghurt, protein powder, 2. Line a baking tray with non-
1 cucumber water and ice into a blender. stick baking paper.
1 large carrot 2. Blend until smooth and 3. Place peaches cut side up,
creamy. on tray.
3. Serve in a bowl and add 4. Stir ricotta, cinnamon,
DIRECTIONS toppings, such as crushed almond and sesame seeds in a
nuts and fresh fruit. bowl until well combined.
Hummus 5. Spoon mixture into peach
1. Rinse and drain the chickpeas. NOTES: Freeze or cavities. Sprinkle over
2. Process chickpeas, tahini, refrigerate second serve to remaining almonds.
lemon juice, garlic, oil, salt have at a later date. 6. Grill peaches for 4 to 5
and some water until almost minutes.
smooth. 7. Drizzle with coconut nectar
6. Spoon into a bowl. and serve.
7. Sprinkle with paprika and
drizzle with oil. Serve. NOTES: Place the two
remaining serves in the fridge
Vegetable Crudités and use as a snack over the
1. Cut up carrot and cucumber next two days.
into sticks.
2. Dip the vegetable sticks in
the homemade hummus.
NOTES: The hummus will keep

in the fridge for about 7 days,
so make sure that you make
up a fresh batch every week.
Leaving the skin on vegetables
retains the fibre. Use as many
types of vegetables as you like,
such as capsicum and celery.
74
F.I.T. Choc
Peanut Butter
Bars
SERVES 6
INGREDIENTS

1/2 cup of organic dates,
chopped
2 tbsp. of natural peanut butter
1/3 cup of natural almonds
1/2 tbsp. of extra virgin coconut
oil
2 tbsp. of raw cacao powder
1/8 cup of sunflower kernels
1/4 cup of water
DIRECTIONS
1. Grease and line the base and

sides of a loaf tin pan with baking
paper.
2. Combine all the dry ingredients
in a bowl, except the flax meal
and raw cacao
3. Blend together water, dates,
coconut oil, raw cacao, flaxmeal
and peanut butter in a blender
until smooth. May need to add a
little more water if dry.
4. Pour wet mixture over dry
ingredients and mix until
combined
5. Press mixture into cake pan,
then cover with plastic wrap and
chill overnight.
NOTES: This recipe makes 6 bars.

Any leftover serves can be placed
in the freezer. The bar can be
made into square or rolled into
balls.
75
Berry &
n Macadamia
- Vegetaria Yoghurt
SERVES 1
INGREDIENTS

1 tbsp. of natural macadamias,
crushed
1/2 cup of berries, fresh or frozen,
your choice
DIRECTIONS
1. Mix the coconut nectar and

yoghurt together.
2. Top yoghurt with nuts and berries.
3. Enjoy.
NOTES: No macadamias? Use

natural almonds or hazelnuts
instead.
F.I.T.
Superfood Balls
SERVES 8
INGREDIENTS
3/4 cup of pepitas

1/3 cup of sunflower kernels
1/3 cup of almond meal
3 1/2 tbsp. of chia seeds
3 1/2 tsp. of organic vanilla extract
1/3 cup of Goji berries
1 1/2 tbsp. natural peanut butter
1/2 tsp. Stevia
3 tbsp. of extra virgin coconut oil
3 1/2 tbsp. of water
DIRECTIONS
1. Combine all the ingredients except

1/2 the pumpkin seeds in a food
processor until well combined.
2. Fold through the remainder
pumpkin seeds if the mixture is
particularly dry, add a dash more
water.
3. Roll mixture into 16 balls. Freeze
for 1-2 hours until set. Serving size is
2 balls.
4. Enjoy!
NOTES: Store the leftover slices in

an airtight container in the fridge.
Instead of the stevia you can use
2 teaspoons of coconut nectar.
76
Ricotta, Feta & Greek Yoghurt F.I.T. Choc
Roasted Capsicum with Banana Berry Fudge
Bite-Sized Muf fins & Dates Brownie
SERVES 6 SERVES 1 SERVES 8
INGREDIENTS INGREDIENTS INGREDIENTS
4 whole eggs 1/2 cup of plain Greek 1/2 cup of almond meal
80g (2.8 oz.) of feta cheese yoghurt 1/2 cup of roasted hazelnuts, chopped
100g (3.5 oz.) of ricotta cheese 1/2 cup of unsweetened (option: any natural nut like walnut )
3/4 cup of quinoa flour almond milk 2 tbsp. of raw cacao powder
1/4 tsp. of baking powder 3 organic pitted dates, 2 tbsp. of natural peanut butter
1 tsp. of dried basil chopped 1 tbsp. of flaxseed (linseed) meal
1 large spinach leaf, washed and 1/2 large banana, sliced 3 tbsp. of water
chopped or ½ cup spinach leaves 8 organic pitted dates
chopped 2 tbsp. of extra virgin coconut oil
1/2 cup of fresh herbs finely chopped DIRECTIONS 2 tsp. of organic vanilla essence
(basil and parsley works well) 1/2 cup of raspberries, fresh or frozen,
2 tsp. of paprika 1. Add yoghurt and milk your choice
12 roasted red capsicum (bell to a bowl and blend. Top A few drops stevia (optional)
pepper) strips, not packed in oil, with the sliced banana
chopped and chopped dates. DIRECTIONS
1 tsp. of himalayan salt 2. Sprinkle with some
crushed almonds if you 1. Preheat your oven to 160°C (320°F).
DIRECTIONS like. 2. Combine flaxseed and water and set
3. Enjoy! aside.
1. Preheat your oven to 180°C 3. Grease a small baking tray with some
(360°F) NOTES: Freeze the other of the coconut oil (use the rest in the
2. Whisk the eggs and gently fold half of the banana and slice).
through the quinoa flour and baking use it for a smoothie. 4. Combine all the ingredients except the
powder. berries and hazelnuts in a food processor.
3. Add all other ingredients and 4. Gently fold through the berries and
combine. hazelnuts.
4. In a non-stick muffin tray, divide 5. Spread the mixture evenly into the tray
mixture evenly into 6. and bake for 25 minutes.
5. Bake for 20 - 25 minutes or until 6. Once cooked, remove from the oven
golden and cooked through. and allow to cool before slicing into 8
smaller squares.
NOTES: Place any leftover muffins
in the fridge and use over the next NOTES: Store the leftover brownies
week as a snack. Firm or soft ricotta in an airtight container in the fridge.
can be used, if using soft you may Any natural nut can be used instead of
just need to cook the muffins for the hazelnuts. The berries can also be
longer. substituted for pear.
77
Salsa Bean Homemade Tri-Melon
Dip with Tzatziki with Coconut
Crudites Cucumber Yoghurt
SERVES 3 Crudites Salad
INGREDIENTS
SERVES 1 SERVES 1
Salsa Bean Dip (serves 3)
9 tbsp. of organic tomato INGREDIENTS INGREDIENTS
salsa
1 can of tinned organic black 1/4 cup of plain Greek 3/4 cup of plain Greek
beans, rinsed yoghurt yoghurt
Hot sauce or Tabasco, to 1/2 cucumber, cut into 3/4 cup (60-85g/ 2.1-3 oz.)
season sticks (peel if you prefer) of chopped mixed melon
1/2 cucumber, grated (watermelon, rockmelon and/
To serve (1 serve) 1 tbsp. of fresh mint or honeydew melon)
1 carrot, cucumber or leaves, chopped 1 tsp. of coconut nectar
capsicum (bell pepper) 1/2 tsp. of garlic, minced/ Sprinkle of unsweetened
crushed desiccated (shredded)
DIRECTIONS coconut.
DIRECTIONS
1. Blitz the beans in a food DIRECTIONS
processor until ‘smashed’. 1. Add the grated
2. Stir though the salsa, cucumber, mint and garlic 1. Mix the coconut nectar and
add as much or as little hot to the yoghurt, mix to yoghurt together.
sauce as you like. combine. 2. Add the mixed melon and
3. Serve with fresh vegetable 2. Season with salt and sprinkle with coconut.
crudités. pepper to taste.
3. Serve with fresh NOTES: Don’t like coconut?
NOTES: Red kidney beans cucumber crudités. Use fresh vanilla bean to
can be substituted for the flavour your yoghurt instead.
black beans. Place the NOTES: If you don’t like If melons are not in season
remaining beans in the cucumber, substitute the you can replace it with
freezer to be used at a later cucumber crudités for mango, banana, berries,
date. celery, capsicum or carrot. orange, pear, apple. Your
options are endless!
78
Carrot Crudites
with Hummus
- Vegan & Marinated
Olives
SERVES 1
INGREDIENTS
6 marinated green or black olives

1 medium carrot
1 serve homemade hummus
DIRECTIONS
1. Slice carrot into sticks, by

cutting in half, through the
middle and then lengthways.
2. Enjoy all items together, use
the carrot sticks to dip into the
hummus.
Vegan Roasted
Garlic Flavoured
Hummus
SERVES 3
INGREDIENTS
1 can of tinned organic chickpeas

(garbanzo beans)
1/2 head garlic
1 1/2 tbsp. tahini
1 1/2 tbsp. extra virgin olive oil
1/8 cup of water
1/2 lemon, juiced
DIRECTIONS
1. Preheat the oven to 190°C

(375°F).
2. Cut the top off the head of
garlic so the cloves are slightly
exposed. Drizzle some olive oil
over the cloves. Season with
some salt.
3. Wrap the garlic head with foil
and roast in the oven for about 1
hour.
4. Meanwhile, drain and rinse the
chickpeas. Set aside.
5. Once the garlic is roasted, slide
the cloves out of the peel and
into a food processor.
6. Add all other ingredients
to the processor. Blend until
completely mixed and smooth.
7. Store in refrigerator in an
airtight container.
79
Salt & Vinegar Capsicum Homemade
Kale Chips Crudites with Trail Mix
SERVES 2 Hummus & SERVES 8
INGREDIENTS
3/4 bunch of kale

Marinated INGREDIENTS
1/2 cup of natural cashews

1 tbsp. of white wine vinegar
Pinch of Pink Himalayan salt
Olives 1/2 cup of natural almonds
1/2 cup of pepitas
1/2 cup of natural pecan nuts,
roughly chopped
SERVES 1 1/2 cup of Goji berries
DIRECTIONS 1/2 cup of unsweetened
INGREDIENTS desiccated (shredded)
1. Preheat oven to 200°C coconut, toasted (option:
(390°F) 6 marinated green or black shaved coconut)
2. Tear the kale leaves into small olives 1/4 cup of raw cacao nibs
pieces, discarding the stalk. 1/4 red capsicum (bell
3. Combine the kale leaves, olive pepper)
oil and vinegar in a bowl and 1 serve homemade hummus DIRECTIONS
season with Pink Himalayan salt.
Toss well to combine. 1. Mix all ingredients together
4. Line tray with baking paper DIRECTIONS and then divide into equal
and spread kale evenly across portions in snap lock bags to
the tray. 1. Slice capsicum into sticks be consumed over the week.
5. Bake in oven for 10 minutes or or thick slices.
until crispy, but not burnt. 2. Enjoy all items together, NOTES: The desiccated
6. Enjoy while hot and save the use the capsicum slices to coconut can be replaced with
second serve by cooling first dip into the hummus. shaved coconut as this will be
and then placing into an airtight easier to eat.
container.
80
Sweet Potato Cakes F.I.T. Banana Bliss Balls
SERVES 3 SERVES 4
1/2 cup of sweet potato, grated 1/2 cup of natural walnuts, roughly chopped
2 tbsp. of flaxseed (linseed) meal 1 small banana, chopped
6 tbsp. of water 1 cup of unsweetened desiccated (shredded) coconut
4 tbsp. of red capsicum (bell pepper), finely chopped 1/2 cup of almond meal
4 tbsp. of field mushroom, finely chopped 1 tsp. of organic vanilla essence
1 tbsp. + 1 tsp. of extra virgin olive oil 1/2 tsp. of ground cinnamon
5 organic dates, pitted
2 organic dates, pitted and chopped
DIRECTIONS 1 tbsp. of coconut nectar
1/2 lemon, juiced
1. Combine flaxseed meal and water into a cup and set Unsweetened desiccated (shredded) coconut, to roll
aside.
2. Heat pan over medium heat with 1 teaspoon of olive
oil. Cook sweet potato, mushroom and capsicum until DIRECTIONS
soft. Set aside to cool.
3. Combine flaxseed meal mixture with cooled 1. Bring pan to medium heat and toast 3/4 of the
vegetable mixture. walnuts, all the almond meal, coconut and cinnamon
4. Bring pan back to medium heat with 1 tablespoon until slightly coloured and fragrant.
olive oil. Place 6 greased egg rings into the pan and 2. In a food processor, add the toasted nut mixture, 5
divide mixture evenly between them. dates, banana, vanilla essence, lemon juice, coconut
5. Cook cakes for 5 minutes on one side then turn to nectar and process until smooth.
cook until set (about another 5 minutes). 3. Stir through the 2 chopped dates and remaining
6. Enjoy 2 cakes for a snack. chopped walnuts.
4 Roll the mixture into 12 balls and roll in some
desiccated coconut. Refrigerate until set.
4. Store the bliss ball in an airtight container in the
fridge.
F.I.T. Choc Peanut

Hot Chocolate
SERVES 1
INGREDIENTS

1 tbsp. of coconut nectar
2 tsp. of natural peanut butter (to taste)
1 tsp. - 1 tbsp. of raw cacao powder
1/2 tsp of organic vanilla essence
Pinch of Pink Himalayan salt
Extra cacao for garnishing
DIRECTIONS
1. Place all ingredients in a mug and microwave on

high for 60 seconds. Remove and whisk with a fork
or spoon until no lumps remain.
2. Place back in microwave and heat for another
40-60 seconds, until hot and creamy.
3. Serve hot with extra dusted cacao if desired.
81
Chia & Mushy Pea F.I.T. Green
Mango Dip with Apple
Pudding Carrot Crudites Smoothie
SERVES 2 SERVES 1 SERVES 1
INGREDIENTS INGREDIENTS INGREDIENTS
1/4 cup of light coconut milk 100g (3.5 oz.) of frozen peas 1 scoop (30g/1.1 oz.)
3/4 cup of unsweetened 1/2 clove of garlic, crushed of natural protein
almond milk 1 tbsp. of chives powder (vegan
1/4 cup of chia seeds 1 tbsp. of flaked almonds friendly), vanilla
1 tsp. of organic vanilla 1 tbsp. of fresh parsley 1/2 lemon, juiced
essence 1/2 lemon, juiced 1 green apple
1/8 cup of coconut nectar 1 tsp. of extra virgin olive oil 1 Lebanese cucumber
2 tbsp. of unsweetened Pink Himalayan salt Handful of baby
desiccated (shredded) spinach
coconut To serve: 1 tbsp. of chia seeds
1/2 cup of frozen or fresh 1 carrot, cut into sticks 1-2 tbsp. of chopped
mango, chopped finely mint
1 cup of water
DIRECTIONS 3-6 ice cubes
DIRECTIONS
1. In a small saucepan, add peas,
1. Combine all ingredients almonds and chives with 1/8 cup DIRECTIONS
in a bowl except for the boiling water.
desiccated coconut. 2. Season with Himalayan salt and 1. If you have a high powered
2. Divide mixture into two simmer with a covered lid for 5 blender, you can place all
serving glasses and chill in minutes or until peas are tender. ingredients into the blender,
fridge for 4 hours. 3. In a food processor, add the starting with the coconut water
3. Garnish with desiccated herbs, oil and the lemon juice and and ice cubes first. If not, then you
coconut before serving. blend until smooth. need to juice the apple, cucumber
4. Enjoy! 4. Add the blended herb mixture and lemon first, then add all the
to the warm pea mixture and mix ingredients to the blender.
NOTES: Keep the second through with a fork, mashing the 2. Blend and enjoy!
serving in the fridge and have peas as you mix.
as a snack during the week. 5. Serve either warm or cold with NOTES: You can make the smoothie
carrot sticks for dipping. in the morning or even the night
before. Just store the smoothie in a
bottle and refrigerate until ready to
consume.
82
Don’t Overcook Your Vegetables!
Make sure you don’t destroy the nutrients in your vegetables by overcooking them. If you are
steaming them in a saucepan or steamer, only use a small amount of water so that you minimise
the loss of nutrients in the water.
Omelettes
When cooking the omelettes for breakfast if you have trouble flipping them
(like I do), cook one side then put the pan under the grill for a few minutes to cook the other side! I
also like to mix my eggs and all the other ingredients in a bowl then pour into the pan.
Prepare Your Food In Advance

Where you can, try to prepare your meals in advance. This makes it easier for you if you have a
busy schedule. For example, mixing the omelettes the night before and keeping the mixture in the
fridge, chopping/cooking meat or boiling eggs the night before, etc.
Keep It Tidy With Containers

I recommend buying small BPA-free plastic containers to store meals in if you need to take them
with you to work. This way you can keep your food separated. It makes it a lot easier when you’re
busy!
Kitchen Scales
I recommend buying some scales for weighing your food. It is quite easy to suffer from portion
distortion, so make sure you don’t.
Meat
Buy organic meat when possible and remember your portion sizes. If you don’t have your kitchen
scale close by, use your hand to determine your serving size. About 100g of meat is approximately
the size of your palm (fingers not included).
Tempeh
Buy organic tempeh. After opening tempeh it may be kept in the fridge for up to 7 days. Use a zip-
lock plastic bag or other airtight container to keep it moist and fresh. Discard if it smells unusual or
has changed colour.
Legumes
It is always better and cheaper to buy your legumes (beans, chickpeas, lentils) dry and cook them
yourself. However, if you are time poor you can buy tinned varieties. If you do buy tinned, opt
for organic and stay away from brands with added salt. Also, always make sure you rinse them
throughly before use.
83
Quinoa
In some of the recipes I give directions on how to cook quinoa seeds. If you want to speed up
the cooking time you can buy quinoa flakes, which only takes a couple of minutes to cook. In it’s
natural state quinoa has a coating of saponins, which is mildly poisonous and bitter in its taste.
Don’t worry, though - washing it thoroughly with water removes it. No soaking required.
Flavours/Salts/Dressings
Try to avoid to adding too much flavour to your salad. Instead use a maximum of 1 tbsp. coconut
oil drizzled over your salad, or squeeze half a lemon or lime over it. You could also add pepper or
mix balsamic vinegar (non-sweetened) with olive oil to use as a dressing. You can add flavour to
your meals by using a little herbal salt such as Herbamare, Mrs. Dash, herbs, spices, pepper and
pink Himalayan salt. Do not over do it, as too much salt isn’t good for you. Also check the contents
to ensure there is no added sugar.
I love freezing a lemon and or lime and grating over food to add flavour – it’s very tasty! Try it on
your salad or meat!
Meal Timing
You will notice that the meal plan has five separate meals/snacks throughout the day. Everyone
has a different schedule and each day may be different. As such, you need to make sure you break
your meals and snacks up evenly throughout the day. For example; if you get up at 6am to do your
workout your breakfast meal can be consumed before or after training – whichever you prefer. If
you plan on having lunch at midday you need to plan to have your snack around 10am. You should
be eating about every 2-3 hours!
I recommend having one of your meals around the time that you do your afternoon training
session. Eat at least an hour before or as soon as you can after training (within 40 minutes). For
example, if you train at 2pm then eating your snack after it would be a good idea. Training before
dinner is also ideal. If you choose to include protein shakes in this plan then I recommend having a
shake straight after your training session. Take your shaker with you - with your measured amount
of protein protein powder already in it - so it’s all ready to go. It’s important to plan ahead to create
a routine. This will help you ensure success with following the diet guide.
Cook Big
Some of the recipes provide a larger amount of serves so that you can put in the fridge for use
over the next day or two, or for you to freeze for later use.
Drinks
In addition to water, some other drinks are allowed. These are green tea, herbal tea, fennel tea, mint
tea, white tea, water with lemon and up to 2 long black coffees per day. Stay away from any drinks
that contain sugar, artificial sweeteners, colours or preservatives. Always check the ingredients!
I recommend drinking warm water with half a squeezed lemon every morning before you eat and
workout. It aids your digestive system, cleanses your system, boosts your immune system, balances
pH levels, clears your skin, energises you, aids in weight loss and much more! You can also add 1-2
teaspoons apple cider vinegar and some grated ginger.
84
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85
Nuts & Seeds
1 package of natural almonds
1 package of natural walnuts
1 package of natural peanuts
1 package of flaxseed (linseed) meal
1 package of chia seeds
1 package of almond flakes (option: chopped
natural almonds)
1 package of coconut flour
1 package unsweetened desiccated
(shredded) coconut
1 container tahini
Meat & Alternatives

5 cans (95g/ 3.4 oz. each) of tuna in spring
Please note that some of the water
recipes give you the option to 200g (7.1 oz.) of chicken breast, no skin
choose your favourite salad greens 180g (6.4 oz.) of lamb mince, lean
300g (10.6 oz.) of turkey mince, lean
and vegetables, or breakfast 240g (8 oz.) of salmon fillets, no skin
nutrient boosters. This might alter 180g (6.4 oz.) of lean beef
the quantity you might need for 300g (10.6 oz.) white fish fillets
the week.
Herbs & Spices
Fruit, Berries & Vegetables 1 bunch of fresh coriander (cilantro)
2 apples 1-2 bunches of fresh basil
1 package of organic dates 1 bunch of fresh rosemary
2 bananas 1 bunch of fresh oregano
1-2 limes 1 bunch of fresh parsley
1/2 butternut pumpkin (squash) 1 bunch of fresh chives
3 zucchinis Smoked paprika
12 cherry tomatoes (about 1 punnet) Ground cinnamon
1 package of baby spinach Black pepper
2 figs, fresh Pink Himalayan salt
1-2 avocadoes Fennel seeds
4 Lebanese cucumbers (option: any other Cumin seeds
cucumber) Coriander seeds
5 carrots Dried oregano
1 package of frozen edamame beans Garlic powder
4 red onions Ground paprika
5 sweet potatoes, small- medium
7 tomatoes, regular Oils & Dressings
3 capsicums, red
1 head of garlic 1 jar of extra virgin coconut oil
7 lemons 1 bottle of extra virgin olive oil
1 small package of fresh rocket (arugula)
1/2 butternut pumpkin (squash) Dairy & Dairy Alternatives
500g (17.6 oz.) mixed vegetables (e.g.) cauliflower,
broccoli, beetroot, parsnip, zucchini, sweet potato) 1-2 L of unsweetened almond milk
1 head of broccoli 60g (2.1 oz.) of ricotta cheese
2 stalks celery 350g (12.4 oz.) tub of plain Greek yoghurt
5 button mushrooms 80g (2.8 oz.) of feta cheese
1 small pineapple
1 orange Miscellaneous
1 package of frozen blueberries
1 mango 10-12 egg whites (NOTE: to avoid waste, buy a
carton of egg whites)
Grains & Legumes 8-10 eggs, whole
1 small package of psyllium husk
1 package of buckwheat flakes/groats (option: 1 tub of natural protein powder (whey or
gluten free oats or quinoa flakes) vegan), vanilla
1 package of gluten free oats 1 package of plain gluten free flour
1 package quinoa 2 sheets of nori
1 package (150g/5.3 oz.) of vermicelli brown rice 500 ml (16.9 fl. oz.) of organic vegetable
noodles stock
1 can (400g/14.1 oz.) of tinned organic 4-bean mix 1 bottle of tamari sauce
3 cans (400g/14.1 oz. each) of tinned organic 1 package of raw cacao
chickpeas (garbanzo beans) 1 small package of freeze dried açaí berry
86
Nuts & Seeds
1 package of natural pecan nuts
1 package of natural macadamia nuts
1 package of unsweetened desiccated
(shredded)
coconut
1 package of sesame seeds
1 package of sunflower kernels
1 jar of organic tahini
1 jar of natural peanut butter (no sugar or
salt added)
Please note that some of the recipes give * Best to go to self serve nut kiosk in
you the option to choose your favourite salad supermarkets
and scoop out desired nuts and needs
greens and vegetables, or breakfast nutrient
boosters. This might alter the quantity you
might need for the week. You might also Meats & Alternatives
have some leftover ingredients in the fridge
or freezer from previous weeks. Ensure you 400g (14.1 oz.) lean beef mince
take a look in your pantry, fridge and freezer 320g (11.3 oz.) lean lamb
200g (7.1 oz.) of chicken breast
before you go shopping. 800g (28.3 oz.) white fish fillets
400g (14.1 oz.) of lean turkey mince
Fruit, Berries & Vegetables
Herbs & Spices
1 package of frozen blueberries
1 package of frozen raspberries 1-2 bunches of fresh basil
2 bananas 1 bunch of fresh coriander
1 package of frozen strawberries (cilantro)
3 peaches (option: pear or apple) Ground cinnamon
1 package of organic dates Ground cumin
1 can of tinned baby beetroot, whole Sweet paprika
3 lemons Fennel seeds
2 capsicums (bell pepper), red Cumin seeds
2 capsicums (bell pepper), green Coriander seeds
1 large eggplant (aubergine) Pink Himalayan salt
24 cherry tomatoes (about 2 punnets) Black pepper
12 button mushrooms Stevia
3 zucchinis 1 piece of fresh ginger
2 onions, brown
6 onions, red
1 head of garlic
Oils & Dressings
1 can of organic crushed tomatoes
1 bottle of extra virgin olive oil
10 medium-sized tomatoes
1 jar of extra virgin coconut oil
1 jar of semi-dried tomato
1 bottle of tamari sauce
1 large butternut pumpkin (squash)
1 bottle of organic balsamic vinegar
150g (5.3 oz.) of snow peas
200g (7.1 oz.) of Chinese cabbage (option: broccoli, Swiss chard)
1/2 head of cauliflower Dairy & Dairy Alternatives
1 head of iceberg (option: cos lettuce)
1 package of fresh rocket (arugula) leaves 1-2 L unsweetened almond milk
2 shallots 1 tub of plain Greek yoghurt
3 carrots 1-2 tubs of ricotta cheese
2 Lebanese cucumbers (option: any cucumber) 1 tub of cottage cheese
2-3 limes 1 package of feta cheese
Grains & Legumes Miscellaneous

1 package of buckwheat flakes (option: gluten free oats or 3 eggs, wholes
quinoa flakes) 17 egg whites (NOTE: to avoid waste, buy a
1 package of gluten free oats carton
1 package of brown rice of egg whites)
1 package of frozen broad beans 1 small tub of natural protein powder, vanilla
1 can (400g/14.1 oz.) of brown lentils 1 package of psyllium husk
2 cans (400g/14.1 oz. each) of tinned organic chickpeas 1 1/4 L (42.3 fl. oz.) organic vegetable stock
(garbanzo beans) 1 package of raw cacao
1 can (400g/14.1 oz.) of tinned organic 4-bean mix 250 ml (8.5 fl. oz.) organic beef stock
1 package of gluten free oat flour (option: gluten free oats 1 bottle of rice vinegar
blended) 1 bottle of coconut nectar
1 can (140ml/4.7 fl. oz.) of coconut milk
87
Nuts & Seeds
1 package of almond flakes (option:
chopped natural almonds)
1 package of coconut flour
1 package unsweetened desiccated
(shredded) coconut
1 container tahini
Meat & Alternatives

Please note that some of the recipes 1 can (95g/ 3.4 oz. each) of tuna in
give you the option to choose your spring water
favourite salad greens and vegetables, 200g (7.1 oz.) of chicken breast
180g (6.4 oz.) of lamb mince, lean
or breakfast nutrient boosters. This 300g (10.6 oz.) of turkey mince, lean
might alter the quantity you might 240g (8 oz.) of salmon fillets, no skin
need for the week. You might also 180g (6.4 oz.) of lean beef
have some leftover ingredients in the 300g (10.6 oz.) white fish fillets
fridge or freezer from previous weeks.
Ensure you take a look in your pantry, Herbs & Spices
fridge and freezer before you go 1 bunch of fresh coriander (cilantro)
shopping. 1-2 bunches of fresh basil
1 bunch of fresh rosemary
Fruit, Berries & Vegetables 1 bunch of fresh oregano
1 bunch of fresh parsley
2 apples 1 bunch of fresh chives
1 package of organic dates Smoked paprika
2 bananas Ground cinnamon
1-2 limes Black pepper
1/2 butternut pumpkin (squash) Pink Himalayan salt
3 zucchinis Fennel seeds
12 tomatoes, cherry Cumin seeds
1 package of baby spinach Coriander seeds
2 figs, fresh Dried oregano
1 avocado Garlic powder
4 Lebanese cucumbers (option: any other Ground paprika
cucumber)
4 carrots Oils & Dressings
1 package of frozen edamame beans
3 red onions 1 jar of extra virgin coconut oil
2 sweet potatoes, small- medium 1 bottle of extra virgin olive oil
7 tomatoes, regular
3 capsicums, red Dairy & Dairy Alternatives
1 head of garlic
7 lemons 1-2 L of unsweetened almond milk
1 small package of fresh rocket (arugula) 60g (2.1 oz.) of ricotta cheese
1/2 butternut pumpkin (squash) 350g (12.4 oz.) tub of plain Greek
500g (17.6 oz.) mixed vegetables (e.g.) cauliflower, yoghurt
broccoli, beetroot, parsnip, zucchini, sweet potato) 80g (2.8 oz.) of feta cheese
1 head of broccoli
2 stalks celery Miscellaneous
5 button mushrooms
1 small pineapple 10-12 egg whites (NOTE: to avoid waste,
1 package of frozen blueberries buy a carton of egg whites)
1 mango 6-8 eggs, whole
1 small package of psyllium husk
Grains & Legumes 1 tub of natural protein powder (whey
or vegan), vanilla
1 package of buckwheat flakes/groats (option: 1 package of plain gluten free flour
gluten free oats or quinoa flakes) 2 sheets of nori
1 package of gluten free oats 500 ml (16.9 fl. oz.) of organic
1 package quinoa vegetable stock
1 package (150g/5.3 oz.) of vermicelli brown rice 1 bottle of tamari sauce
noodles 1 package of raw cacao
1 can (400g/14.1 oz.) of tinned organic 4-bean mix 1 small package of freeze dried açaí
3 cans (400g/14.1 oz. each) of tinned organic berry
chickpeas (garbanzo beans)
88
Nuts & Seeds
1 package of natural macadamia nuts
(shredded) coconut
1 package of sesame seeds
1 package of sunflower kernels
* Best to go to self serve nut kiosk in

supermarkets and scoop out desired nuts
and needs
Please note that some of the recipes
give you the option to choose Meats & Alternatives
your favourite salad greens and
vegetables, or breakfast nutrient 200g (7.1 oz.) of chicken breast, no skin
boosters. This might alter the 300g (10.6 oz.) of white fish fillets
quantity you might need for the week. Herbs & Spices
You might also have some leftover
ingredients in the fridge or freezer 1 bunch of fresh basil
from previous weeks. Ensure you 1 bunch of fresh coriander (cilantro)
take a look in your pantry, fridge and Ground cinnamon
freezer before you go shopping. Ground cumin
Sweet paprika
Fennel seeds
Fruit, Berries & Vegetables Cumin seeds
Coriander seeds
1 package of frozen blueberries Pink Himalayan salt
1 package of frozen raspberries Black pepper
2 bananas Stevia
1 package of frozen strawberries 1 piece of fresh ginger
3 peaches (option: pear or apple)
1 can of tinned baby beetroot, whole Oils & Dressings
3 lemons
1 capsicum (bell pepper), red 1 bottle of extra virgin olive oil
1 capsicum (bell pepper), green 1 jar of extra virgin coconut oil
1 large eggplant (aubergine) 1 bottle of tamari sauce
8 cherry tomatoes (about 1 punnets) 1 bottle of organic balsamic vinegar
6 button mushrooms
1 zucchini
1 onion, brown Dairy & Dairy Alternatives
3 onions, red
1 head of garlic 1-2 L unsweetened almond milk
2 medium-sized tomatoes 1 tub (350g/12.3 oz.) of plain Greek yoghurt
1 jar of semi-dried tomato 1 tubs of ricotta cheese
1/2 butternut pumpkin (squash) 1 tub of cottage cheese
150g (5.3 oz.) of snow peas 1 package of feta cheese
200g (7.1 oz.) of Chinese cabbage
(option: broccoli, Swiss chard) Miscellaneous
1/2 head of cauliflower
1 head of iceberg (option: cos lettuce) 3 eggs, wholes
1 package of fresh rocket (arugula) leaves 17 egg whites (NOTE: to avoid waste,
2 shallots buy a carton of egg whites)
3 carrots 1 small tub of natural protein powder, vanilla
2 Lebanese cucumbers (option: any cucumber) 1 package of psyllium husk
2 limes 250 ml (8.5 fl. oz.) organic vegetable stock
1 package of raw cacao
Grains & Legumes 1 bottle of rice vinegar
1 bottle of coconut nectar
1 package of buckwheat flakes
(option: gluten free oats or quinoa flakes)
1 package of gluten free oats
1 package of brown rice
1 package of frozen broad beans
1 can (400g/14.1 oz.) of brown lentils
2 cans (400g/14.1 oz. each) of tinned organic
1 package of gluten free oat flour
(option: gluten free oats blended)
89
1 small package of sunflower kernels
1 small package of almond meal
1 small package of chia seeds
1 can (400g/14.1 oz.) of tinned organic black
beans
2 cans (400g/14.1 oz. each) of tinned
organic cannellini beans
1 jar of natural peanut butter (no added salt
or sugar)
Herbs & Spices

1 bunch of basil
1 bunch of fresh parsley (option: dried
parsley)
1 small piece of ginger
Please note that some of the Chilli powder
Chilli flakes
recipes give you the option to Smoked paprika
choose your favourite salad Dried basil
greens and vegetables, or Dried oregano
breakfast nutrient boosters. This Bay leaves
might alter the quantity you might Pink Himalayan salt
Black pepper
need for the week. Stevia or Natvia
Organic vanilla extract
Fruit, Berries & Vegetables Curry powder
700g (24.7 oz.) frozen berries, your choice Oils & Dressings
1 medium package of organic pitted dates
3 large zucchinis 1 bottle of extra virgin olive oil
2 large eggplants (aubergines) 1 jar of extra virgin coconut oil
1-2 large sweet potatoes 1 bottle of balsamic vinegar
1 banana
1 bunch of kale Dairy & Dairy Alternatives
1 small bunch of English spinach (option: Swiss
chard or collard greens) 2 L (67.6 fl. oz.) of unsweetened almond
1 bunch of Chinese broccoli (option: broccoli, milk
Swiss chard) 500g (17.6 oz.) of plain Greek yoghurt
1 small package of bean shoots 310g (11 oz.) of feta cheese
1 large package of baby spinach leaves 600g (21.2 oz.) of ricotta cheese
1 small package of rocket (arugula)
2 medium avocadoes
1 tomato Miscellaneous
3 carrots
1-2 cucumbers, any type 1 small tub of natural protein powder, vanilla
1 punnet of cherry tomatoes 1 bottle of Italian Passata (option: organic
4 capsicums (bell peppers), red or any other tinned crushed tomatoes)
colour 1 bottle of coconut nectar
1 onion, red 1 jar of roasted red capsicum (bell pepper)
1 onion, brown strips, not packed in oil
1 lemon 1 jar of sun-dried tomatoes
1 head of fresh garlic 1 jar of tomato salsa
1 long red chilli 1 small package of Goji berries (option any
dried fruit)
180ml (6 fl. oz.) of light coconut milk
Nuts, Seeds, Grains, Legumes & 1 small bottle of tamari sauce
Flours 13 whole eggs
1 small jar of tomato paste
200g (7.1 oz.) of tempeh 2 cups (500ml/16.9 fl. oz.) of organic
1 package of quinoa vegetable stock
1 medium package of quinoa Baking powder
1 small package of quinoa flour 1 small bottle of hot sauce, such as Tabasco
1 small package of natural almonds
1 small package of natural hazelnuts
1 small package of natural macadamias
1 small package of natural pine nuts (option:
sunflower kernels)
1 small package of pepita
(pumpkin) seeds
90
1 small package of pepita (pumpkin) seeds
1 small package of flaxseed (linseed) meal
2 cans (400g/14.1 oz. each) of tinned organic black
beans
chickpeas
1 can (400g/14.1 oz.) of tinned organic cannellini
beans
1 small package of red lentils
1 jar of natural peanut butter (no added salt or
sugar)
Herbs & Spices

1 bunch of fresh mint
Please note that some of the recipes 1 bunch of fresh parsley
give you the option to choose your Ground cumin
favourite salad greens and vegetables, Ground coriander
or breakfast nutrient boosters. This Harissa paste (option: chilli powder), optional
might alter the quantity you might Curry powder
Stevia (option: Natvia)
need for the week. You might also have Pink Himalayan salt
some leftover ingredients in the fridge Black pepper
or freezer from previous weeks. Ensure Ground paprika
you take a look in your pantry, fridge 1 jar of gluten free curry paste
and freezer before you go shopping.
Oils & Dressings
Fruit, Berries & Vegetables 1 bottle of extra virgin olive oil
1 package of frozen berries, your choice
1 package of raspberries, fresh or frozen Dairy & Dairy Alternatives
2 red capsicums (bell peppers)
1 butternut pumpkin (squash) 1-2 L (33.8-67.6 fl. oz.) of unsweetened almond milk
2 Portobello or large flat mushrooms 200g (7.1 oz.) of feta cheese
340g (12 oz.) melon(s) of your choice (option: 150g (5.3 oz.) of firm ricotta cheese
mango, banana, berries, orange, pear or apple) 1.3 kg (45.9 oz.) of plain Greek yoghurt
1 large package of baby spinach
2 onions, red Miscellaneous
1 large zucchini
1 onion, brown 1 small tub of natural protein powder, whey or
1 cucumber, any kind vegan, vanilla
300g (10.6 oz.) of mixed mushrooms 1 small package of raw cacao powder
1 bunch of bok choy 8 whole eggs
8 shallots 1 jar of sun-dried tomatoes
1-2 limes 1 small jar of organic tahini
1/2 long red chilli 1 small package of unsweetened desiccated
2 lemons (shredded) coconut
2 bananas 1 bottle of coconut nectar
1 bunch of kale 1 small bottle of tamari sauce
2 punnets of cherry tomatoes 1 small bottle of organic mirin (option: white wine
2 avocados vinegar + tiny amount of Stevia)
150g (5.3 oz.) of snow peas 1 small jar of tomato paste
2 heads of broccoli 2 cups (500ml/16.9 fl. oz.) of organic vegetable
1 small package of bean shoots stock
1 head of fresh garlic Organic vanilla extract
1 piece of fresh ginger Baking powder
1 large beetroot (beet)
2 large carrots
1 small package of rocket (arugula) leaves (option:
baby spinach)
Nuts, Seeds, Grains, Legumes & Flours

200g (7.1 oz.) of tempeh
1 package of quinoa
1 small package of natural cashews
1 small package of quinoa flour (option: chickpea
(garbanzo bean) flour)
91
1 can (400g/14.1 oz.) of tinned organic black
beans
cannellini beans
sugar)
Herbs & Spices

1 bunch of basil
1 bunch of fresh parsley (option: dried
parsley)
1 small piece of ginger
Chilli powder
Chilli flakes
Smoked paprika
Please note that some of the recipes Dried basil
give you the option to choose Dried oregano
your favourite salad greens and Bay leaves
Pink Himalayan salt
vegetables, or breakfast nutrient Black pepper
boosters. This might alter the Stevia or Natvia
quantity you might need for the Organic vanilla extract
week. You might also have some Curry powder
leftover ingredients in the fridge or
freezer from previous weeks. Ensure Oils & Dressings
you take a look in your pantry, fridge 1 bottle of extra virgin olive oil
and freezer before you go shopping. 1 jar of extra virgin coconut oil
1 bottle of balsamic vinegar
Dairy & Dairy Alternatives
700g (24.7 oz.) frozen berries, your choice
1 medium package of organic pitted dates 2 L (67.6 fl. oz.) of unsweetened almond milk
3 large zucchinis 500g (17.6 oz.) of plain Greek yoghurt
2 large eggplants (aubergines) 310g (11 oz.) of feta cheese
1-2 large sweet potatoes 600g (21.2 oz.) of ricotta cheese
1 banana
1 bunch of kale Miscellaneous
1 small bunch of English spinach (option: Swiss
chard or collard greens) 1 small tub of natural protein powder, vanilla
1 bunch of Chinese broccoli (option: broccoli, Swiss 1 bottle of Italian Passata (option: organic
chard) tinned crushed tomatoes)
1 small package of bean shoots 1 bottle of coconut nectar
1 large package of baby spinach leaves 1 jar of roasted red capsicum (bell pepper)
1 small package of rocket (arugula) strips, not packed in oil
2 medium avocadoes 1 jar of sun-dried tomatoes
1 tomato 1 jar of tomato salsa
3 carrots 1 small package of Goji berries (option any
1-2 cucumbers, any type dried fruit)
1 punnet of cherry tomatoes 180ml (6 fl. oz.) of light coconut milk
4 capsicums (bell peppers), red or any other colour 1 small bottle of tamari sauce
1 onion, red 13 whole eggs
1 onion, brown 1 small jar of tomato paste
1 lemon 2 cups (500ml/16.9 fl. oz.) of organic
1 head of fresh garlic vegetable stock
1 long red chilli Baking powder
1 small bottle of hot sauce, such as Tabasco
Nuts, Seeds, Grains, Legumes &
Flours
1 package of quinoa
1 medium package of quinoa
1 small package of quinoa flour
1 small package of natural almonds
1 small package of natural macadamias
1 small package of natural pine nuts (option:
sunflower kernels)
1 small package of sunflower kernels
92
1 small package of quinoa flour (option:
chickpea (garbanzo bean) flour)
black beans
1 can (400g/14.1 oz.) of tinned organic
chickpeas
cannellini beans
1 small package of red lentils
sugar)
Please note that some of the recipes Herbs & Spices

give you the option to choose 1 bunch of fresh mint
your favourite salad greens and 1 bunch of fresh parsley
vegetables, or breakfast nutrient Ground cumin
boosters. This might alter the Ground coriander
Harissa paste (option: chilli powder), optional
quantity you might need for the Curry powder
week. You might also have some Stevia (option: Natvia)
leftover ingredients in the fridge or Pink Himalayan salt
freezer from previous weeks. Ensure Black pepper
you take a look in your pantry, fridge Ground paprika
1 jar of gluten free curry paste
Oils & Dressings
1 bottle of extra virgin olive oil
1 package of raspberries, fresh or frozen
2 red capsicums (bell peppers)
Dairy & Dairy Alternatives
1 butternut pumpkin (squash)
1-2 L (33.8-67.6 fl. oz.) of unsweetened
2 Portobello or large flat mushrooms
almond milk
340g (12 oz.) melon(s) of your choice (option:
100g (3.5 oz.) of feta cheese
mango, banana, berries, orange, pear or apple)
150g (5.3 oz.) of firm ricotta cheese
1 large package of baby spinach
1.3 kg (45.9 oz.) of plain Greek yoghurt
2 onions, red
1 onion, brown
1 cucumber, any kind Miscellaneous
300g (10.6 oz.) of mixed mushrooms 1 small tub of natural protein powder, whey or
1 bunch of bok choy vegan, vanilla
8 shallots 1 small package of raw cacao powder
1-2 limes 7 whole eggs
1/2 long red chilli 1 jar of sun-dried tomatoes
1 lemon 1 small jar of organic tahini
2 bananas 1 small package of unsweetened desiccated
1 bunch of kale (shredded) coconut
2 punnets of cherry tomatoes 1 bottle of coconut nectar
2 avocados 1 small bottle of tamari sauce
150g (5.3 oz.) of snow peas 1 small bottle of organic mirin (option: white
2 heads of broccoli wine vinegar + tiny amount of Stevia)
1 small package of bean shoots 1 small jar of tomato paste
1 head of fresh garlic 2 cups (500ml/16.9 fl. oz.) of organic
1 piece of fresh ginger vegetable stock
1 large beetroot (beet) Organic vanilla extract
1 large carrot Baking powder
1 small package of rocket (arugula) leaves (option:
baby spinach)
Nuts, Seeds, Grains, Legumes &

Flours
1 package of quinoa
1 small package of natural cashews
93
black beans
Herbs & Spices

1 small bunch of fresh basil
1 bunch of fresh coriander (cilantro)
1 small bunch of fresh chives
1 small bunch fresh sage
Herbamare vegetable seasoning (option: Pink
Himalayan salt)
Turmeric
Ground cinnamon
Ground cumin
Please note that some of the recipes Cayenne pepper
give you the option to choose Chilli powder
your favourite salad greens and Dried oregano
1 small bunch basil
vegetables, or breakfast nutrient 2 heads of garlic
boosters. This might alter the quantity Black pepper
you might need for the week. Pink Himalayan salt
Stevia
Oils & Dressings
3 apples
1 small avocado 1 jar of extra virgin coconut oil
1 package of frozen berries, your choice 1 bottle of extra virgin olive oil
1 package frozen mango (option: 1 fresh mango, 1 bottle of white wine vinegar
banana or 1 cup of berries) 1 bottle of organic balsamic vinegar
3-4 bananas 1 bottle of tamari sauce
1 package of organic dates 1 jar of Dijon mustard
1 punnet of cherry or grape tomatoes
3 onions, red Dairy Alternatives
1 package of baby spinach
2 onions, brown 1 L (33.8 fl. oz.) of unsweetened almond milk
Carrots (1 large, 3 medium and 8 small) 1 can of light organic coconut milk
1 bunch of kale
4 lemons Miscellaneous
100g (3.5 oz.) of frozen peas
6 field mushrooms Organic vanilla essence
1 large butternut pumpkin (squash) 1 bottle of organic coconut nectar
1 capsicum (bell pepper), yellow 1 package of quinoa
5-6 capsicums (bell pepper), red 1 large jar of olives
2 heads of broccoli 500 ml (16.9 fl. oz.) of liquid organic
6 Swiss brown mushrooms vegetable stock
1 handful of button mushrooms 1 package of brown rice
4 small zucchinis 1 jar of sun-dried tomatoes
2 Japanese eggplants (option: 1 eggplant 1 package of sultanas or currants
(aubergine)) 1 package of amaranth
1 small package of rocket (arugula) leaves 1 can of tinned organic chopped tomatoes
Nuts, Seeds, Legumes & Nut Flours

1 package of flaked almonds (option: natural
almonds, chopped)
1-2 packages of unsweetened desiccated
(shredded) coconut
1 package of pepita (pumpkin) seeds
1 small package of pecans
1 package almond meal
1 package of pine nuts
1 package of quinoa flakes
1 can (400g/14.1 oz.) of tinned
organic cannellini beans
94
lentils
cannellini beans
Herbs & Spices

1 bunches of fresh parsley
1-2 heads of fresh garlic
Dried oregano
Black pepper
Pink Himalayan salt
Ground cinnamon
Ground allspice
Ground cumin
Please note that some of the Chilli powder
Turmeric
recipes give you the option to Stevia
choose your favourite salad greens
and vegetables, or breakfast Oils & Dressings
nutrient boosters. This might alter
the quantity you might need for the 1 jar of extra virgin coconut oil
week. You might also have some 1 bottle of extra virgin olive oil
1 bottle of organic balsamic vinegar
leftover ingredients in the fridge
or freezer from previous weeks. Dairy Alternatives
Ensure you take a look in your
pantry, fridge and freezer before 1 L (33.8 fl. oz.) of unsweetened almond milk
you go shopping. 1 small can of coconut cream
Fruit, Berries & Vegetables Miscellaneous
2 apples, green 1 bottle of coconut nectar

1 package of frozen berries, your choice 1 small package of gluten free oat flour
1 banana (option: gluten free oats, blended)
1 mango (option: frozen mango) Baking powder
6 fresh apricots (option: 1 1/2 bananas 1 1/2 cup 1 small package of psyllium husk
of berries) 1 package of brown rice
2 oranges 1 package of sultanas or currants
1 avocado 1 small package of Goji berries (option:
1 lime sultanas or currants)
2 punnets of cherry or grape tomatoes 1 package of cacao nibs
1 pomegranate 1 small tub of natural protein powder (vegan),
4 beetroots (beets) vanilla
3/4 onion, red Organic vanilla essence
1 package of baby spinach 1 jar of olives
3 field mushrooms
3 medium sweet potatoes
1 capsicum (bell pepper), red
3-4 lemons
4 cucumbers
1-2 bunches of kale
1 Lebanese cucumber (option: any cucumber)
3 shallots (option: green onion)

1 small package of Brazil nuts
(shredded) coconut
almonds, chopped)
1 package of quinoa
2 cans (400g/14.1 oz. each) of organic brown
95
1 small package of pecans
1 package almond meal
1 package of pine nuts
cannellini beans
black beans
Herbs & Spices

Please note that some of the 1 small bunch of fresh basil
recipes give you the option to 1 bunch of fresh coriander (cilantro)
choose your favourite salad 1 small bunch of fresh chives
greens and vegetables, or 1 small bunch fresh sage
breakfast nutrient boosters. This Herbamare vegetable seasoning (option: Pink
Himalayan salt)
might alter the quantity you might Turmeric
need for the week. You might also Ground cinnamon
have some leftover ingredients Ground cumin
in the fridge or freezer from Cayenne pepper
previous weeks. Ensure you take Chilli powder
Dried oregano
a look in your pantry, fridge and 1 small bunch basil
freezer before you go shopping. 2 heads of garlic
Black pepper
Fruit, Berries & Vegetables Pink Himalayan salt
Stevia
2 apples
1 small avocado Oils & Dressings
1 package frozen mango (option: 1 fresh 1 jar of extra virgin coconut oil
mango, banana or 1 cup of berries) 1 bottle of extra virgin olive oil
3-4 bananas 1 bottle of white wine vinegar
1 package of organic dates 1 bottle of organic balsamic vinegar
1 punnet of cherry or grape tomatoes 1 bottle of tamari sauce
3 onions, red 1 jar of Dijon mustard
2 onions, brown Dairy Alternatives
Carrots (1 large, 3 medium and 8 small)
1 bunch of kale 1 L (33.8 fl. oz.) of unsweetened almond milk
4 lemons 1 can of light organic coconut milk
100g (3.5 oz.) of frozen peas
6 field mushrooms Miscellaneous
1 large butternut pumpkin (squash)
1 capsicum (bell pepper), yellow Organic vanilla essence
5-6 capsicums (bell pepper), red 1 bottle of organic coconut nectar
2 heads of broccoli 1 package of quinoa
6 Swiss brown mushrooms 1 large jar of olives
1 handful of button mushrooms 500 ml (16.9 fl. oz.) of liquid organic
4 small zucchinis vegetable stock
2 Japanese eggplants (option: 1 eggplant 1 package of brown rice
(aubergine) 1 jar of sun-dried tomatoes
1 small package of rocket (arugula) leaves 1 package of sultanas or currants
1 package of amaranth
Nuts, Seeds, Legumes & Nut 1 can of tinned organic chopped tomatoes
Flours
almonds, chopped)
1-2 packages of unsweetened desiccated
(shredded) coconut
1 package of pepita (pumpkin) seeds
96
cannellini beans
Herbs & Spices

1 bunches of fresh parsley
1-2 heads of fresh garlic
Dried oregano
Black pepper
Pink Himalayan salt
Ground cinnamon
Ground allspice
Ground cumin
Chilli powder
Turmeric
Please note that some of the recipes Stevia
give you the option to choose
your favourite salad greens and Oils & Dressings
vegetables, or breakfast nutrient 1 jar of extra virgin coconut oil
boosters. This might alter the 1 bottle of extra virgin olive oil
quantity you might need for the 1 bottle of organic balsamic vinegar
week. You might also have some
leftover ingredients in the fridge or Dairy Alternatives
freezer from previous weeks. Ensure
you take a look in your pantry, fridge 1 L (33.8 fl. oz.) of unsweetened almond milk
1 small can of coconut cream
Miscellaneous
1 bottle of coconut nectar
2 apples, green 1 small package of gluten free oat flour
1 package of frozen berries, your choice (option: gluten free oats, blended)
1 banana Baking powder
1 mango (option: frozen mango) 1 small package of psyllium husk
6 fresh apricots (option: 1 1/2 bananas 1 1/2 cup of 1 package of brown rice
berries) 1 package of sultanas or currants
2 oranges 1 small package of Goji berries (option:
1 avocado sultanas or currants)
1 lime 1 package of cacao nibs
2 punnets of cherry or grape tomatoes 1 small tub of natural protein powder (vegan),
1 pomegranate vanilla
4 beetroots (beets) Organic vanilla essence
3/4 onion, red 1 jar of olives
3 field mushrooms
3 medium sweet potatoes
1 capsicum (bell pepper), red
3-4 lemons
4 cucumbers
1-2 bunches of kale
1 Lebanese cucumber (option: any cucumber)
3 shallots (option: green onion)

1 small package of Brazil nuts
1 package of unsweetened desiccated (shredded)
coconut
almonds, chopped)
1 package of quinoa
2 cans (400g/14.1 oz.) of organic brown lentils
97
Eating Out
This program is designed to be followed 100% to get the best results possible but I understand that
things happen that are out of your control. Therefore, there may be times when you must eat out and
you cannot bring your own food with you. By no means am I saying it’s okay to eat out while on this
plan and still achieve the best results possible. If you choose to eat out, you are risking a negative
effect on your results. A meal that is not a part of this plan can undo your hard work and the last thing
you want is to go backwards!
But here are some tips on eating out - if it is a must:
• Chicken or fish salad.

Ask for the balsamic dressing on the side (you can add raw olive oil).
Ask to add avocado, if it’s not on the menu. When the meal comes out, taste the balsamic dressing
- some are sweet and contain a lot of sugar. If it tastes too sweet to be healthy, it probably is.
• Lean protein and vegetables.
Order some sort of lean meat, such as grilled chicken, beef, or fish, with a side of salad or vegetables.
I ask for mainly green vegetables and ask for them to be steamed with no oil or butter. Some places
don’t allow you to change the menu but most places are happy to cater to your needs. You must
be specific when ordering and tell them exactly what you want in detail!
• Omelettes.
A lot of people have these with the yolks removed as they are high in fat, but I always have at least
one whole egg! The yolks actually have far more nutrients and protein than the whites and contain
necessary good fats.
• Sushi.
Find somewhere that does brown or black rice and ask for it to be made with no mayonnaise.
Cooked tuna and avocado have all sorts of things added to it, which makes it not so healthy!
Sashimi, raw fish and avocado made with brown rice are the healthiest options, or prawn/crab
and avocado. Don’t add soy sauce.
• Mexican.
When I eat Mexican food I usually get a burrito bowl made with brown rice, chicken, tomato salsa
and guacamole, or if I don’t want the rice I get lettuce instead and ask for no cheese.
They also do chicken or beef salads.
• Vegetarian or vegan?
If you’re a vegetarian or vegan look for somewhere that has foods such as; brown rice, quinoa,
gluten free pasta, buckwheat pasta, eggs, tempeh, beans, lentils, vegetables, salad, mushrooms and
breads such as Ezekiel, gluten free, rye, spelt, or sourdough. Stay away from anything deep-fried,
processed, sugary, oily or fatty (excluding good fats such as avocado, nuts, coconut oil, etc.).
98
Remember it’s important to try your very hardest to avoid eating out while on my Emily Skye F.I.T.
program if you want to achieve the best results possible.
• As previously stated, when purchasing your food for the Emily Skye F.I.T. program, (when possible)
buy fresh and/or organic ingredients.
• If you MUST have a sweetener in your coffee or tea get a natural sweetener like Stevia and keep
sachets in your handbag for when you’re out. Avoid artificial sweeteners at all cost!
• Invest in waterproof make-up and dry shampoo – if you are a shift worker or a busy mum and are
trying to save time then these can be a lifesavers when it comes to fitting workouts into a busy day.
If you have to go somewhere after your workout, put your waterproof mascara on before training,
jump into a quick shower afterwards and dry-shampoo your hair so you’re all ready to go. That’s much
quicker than re-applying all your make-up and washing and blow-drying your hair all over again.
• If you have to work early and therefore need to work out even earlier, set your alarm and put it on
the other side of the room so you HAVE to get up to turn it off. Have your gym clothes ready to
go next to your bedroom door so you can put them straight on. Once your runners are laced up,
you won’t be getting back into bed.
• Set an alarm to remind yourself to eat. It’s important that you don’t skip meals as this will only lead
to your body’s metabolism slowing down and more fat being stored!
• Try to surround yourself with like-minded people. If you have a friend who is keen on exercise and
healthy eating then organise for them to join you when you train or if you have to go out for an
occasion. Healthy influences will lead to healthy choices.
• Pre-make your meals weekly or so and store them in the freezer or refrigerator ready for heating up to
save you some time. No excuses for not eating well!
• All nuts must be unsalted and all fruit must be fresh, not dried. Dried fruit is a trap - it is full of sugar
and preservatives!
• Following this plan exactly WILL provide results. Straying for a day or two will NOT give you the results
you are after. You must be strict with yourself and realise that just thinking about becoming a fitter
person will not automatically make you a fitter person. Practice saying “No, thank you.” It will get easier!
• If you can’t resist when driving past your local cake shop, or sitting with people who are eating
unhealthy food then don’t! Drive a different way and sit on your own to eat. You have to take control
of yourself and do whatever it takes to stay on track.
• Steer well clear of alcohol. There are so many hidden calories in alcohol that will do nothing but hinder
your results, not to mention the fact that a hangover will affect your appetite and motivation to train
the following day. Nowhere in this plan is alcohol suggested or recommended. It should therefore not
be consumed.
99
TIPS and TRICKS
• Failing to plan is planning to fail.

If you know you are going to have a busy few days then plan ahead and pre-make your food and set
times for your training!
• Drink plenty
Buy 2 or 3 1.5L bottles of water and re-fill these each day. It is an easy way to keep track of your exact
water consumption.
• Start you day with water and lemon
First thing in the morning drink a large glass of warm water with some freshly squeezed lemon. This
will help get your digestive system working.
• Make time for ‘you time’
Use your time off or days off to have ‘you time’ – make food, train, catch up on some sleep and do
anything that you do not have time to do on other days. This will help to free up your busy days so
you can still focus on your goals. That way there are no excuses.
• Love your exercise
Learn to view your training times as ‘you time’. Use it as a break from your busy day and a break from
the world. You will learn to love and crave this time out!
• Learn from mistakes
If you slip up and eat something you shouldn’t, it’s not the end of the world. We are human after all!
Forgive yourself and get straight back into your program. Start again from your next meal. A lot of
people feel like giving up when they make one slip up. DO NOT BE ONE OF THOSE PEOPLE! You will
regret it, I can assure you!
• Stick to the program
If you’re new to clean eating, all of this may seem overwhelming, but the hardest part is the start! You
are re-training your body to like healthy foods and it will become easier in time. If you stick to this
program you will get results and this is the biggest motivation you can have to keep you going so you
can make healthy eating a way of life.
• Don’t give up
Don’t give up before you see results – if you stick to it and don’t cheat I guarantee you will get results!
• Wear gym attire
Make sure you wear the appropriate attire for your training. High quality, comfortable, supportive
footwear is essential. Wear clothing that is comfortable/supportive that will allow you to train
unhindered.
• Stay focused on your goal.
If you feel unmotivated find something, such as photos, that motivate you to keep going. Motivation is
a day-to-day necessity! It’s up to YOU to keep yourself motivated!
After the 4 weeks, keep adopting a healthy lifestyle. This is not a nutritional guide that you follow for 4
weeks and then go back to your old ways of bad eating. Clean, basic foods accompanied with exercise
are an important part of being mentally and physically sound all year round.
100
101
It’s time to talk workouts!
A few important points before we
begin:
1. I’ve written this section to give

you a comprehensive overview and
explain not only what you’ll be doing,
but most importantly why so you can
take this knowledge and use it as a
foundation for your all-new strong
and healthy lifestyle. Each workout,
along with your daily nutrition and all
the equipment you’ll need is laid out
simply for each individual day
in ‘Part 4: Emily Skye F.I.T. Program’.
2. Please remember that both

sections are meant to be used
in conjunction with the exercise
instruction videos stored in the
members’ areas. Any time you are
unsure of how to perform an exercise
correctly, please refer to these
videos.
3. The workouts and guidelines

equally apply to beginner and
advanced trainers. Simply choose
the workout level and type - either
beginner/home or advanced - you
think is right for you based on where
you think you are at. If you’re in
doubt. I often suggest starting with
the beginner workouts first to get
a good understanding of my
programs, before moving on to the
advanced workouts.
102
Okay, let us breakdown exactly what you’ll be doing during your Emily
Skye F.I.T. (Phase 2) program, whether it be at the gym or at the comfort
of your own home.
Emily Skye F.I.T. (Phase 2) is the program I use to achieve toned hips, thighs and buttocks, whilst at the
same time targeting my upper body and mid-section.
What I have found to get the best results is combining strength sessions that target specific areas
coupled with HIIT circuit training that works your whole body and also schedule in appropriate rest. This
holistic focus is an essential part of the program and each day will therefore have a particular emphasis.
The program is split into a particular goal each day, as outlined below:
1. Quad-focused
2. Upper body
3. Glute/Hamstring-focused
4. HIIT circuits (for overall conditioning and aerobic fitness)
This is demonstrated below in the following breakdown:
DAY 1 2 3 4 5 6 7
WEEK 1 Quad-focused Upper body 1 Glute/ hamstring 1 Rest HIIT circuit 1 Quad-focused Upper body 2
WEEK 2 Rest Glute/ hamstring 2 HIIT circuit 2 Quad-focused Rest Lower body 3 Glute/ hamstring 3
WEEK 3 HIIT circuit 3 Rest Quad-focused Upper body 4 Glute/ hamstring 4 Rest HIIT circuit 4
WEEK 4 Quad-focused Upper body 5 Rest Glute/ hamstring 5 HIIT circuit 5 Quad-focused Rest
*Note: Yellow highlighted days refer to your extra stretching workouts
The goal is to get the fastest results possible, and continue to get great results over time. This is why,
just when your body adapts, the intensity, reps or type of exercise changes - so you’ll be doing an
entirely new upper, lower, core and HIIT workout every 5-7 days. For example, you complete the Upper
body #1 routine on Day 1 and then do an all-new Upper body routine #2 on Day 6.
This variety, alongside constantly challenging exercise workouts, is what will help you naturally bust
through plateaus and boost motivation. You will always be stimulated because you’re doing something
different almost every workout.
103
How will I be training?
104
105
106
107
COOL DOWN / STRETCHES
Stretching after your workouts help your muscles to relax and restore flexibility to tightened,
shortened muscles. It’s also great to stretch on your rest days.
108
Forearms / Wrists
Hold
5-10 se
each st cs
re
Performtch.
times. 3
109
Shoulders
arm
Pull your chest
ur
across you feel it
until yo rough
h
stretch t ulders
your s h o
Triceps
Put one
arm behind
your head &
push down o
your elbow w n
it
your other armh
to stretch you
r
triceps
110
Chest
Gently t
ins
push aga ntil
u
the wall l it
e
you fe ugh
hro
stretch t hest
your c
Chest / Shoulders / Biceps
Lin Interloc
hands bk fingers k
e
your kn hind push ha &
n
& gently ees away fr ds
p om
upward ull your bo
dy
111
Lats / Obliques / Back
Stretch
en
up tall th side
our
lean to y ing your
ll
gently pu arm. You
ite
oppos feel this
should ur
down yo
sides
Link ha
behind nds
knees & your
w
arched ith an
gently p back
ull
to stretc upward
h your
back
112
Trunk
Gently
r
twist you y
d
upper bo side
to
from side eping
while ke and
your hips ill
legs st
Neck
Gently
warm up your
neck by tilting
your head on e
ach
side, look up &
down & look fr
om
side to side
113
114
Quads
r foot
Hold you ur leg
o
& push y il you
back unt etch
feel it str h
throug .
d
your qua
While
Hips / Quads keeping your
body upright put
one knee out in fr
on
& push your hips t
forward until you
fe
it stretch through el
your hip & quad
115
Groin
t
Place fee eel
& p
together utward
o
your feet ands while
r h
with you ur elbows to
using yo h your knees
s
gently pu the ground.
towar d
ep your
Try to ke aight.
back str
116
Calves
To stret
your calf mch
push forw uscle
a
keeping y rd while
our back
leg fairly
The furthe straight.
r
you push forward
the m
intense th ore
e
stretch!
Full Body Stretch
This stretch
is great for
opening up your
back, neck, chest,
hips & shoulders
& stretches out
your calves &
hamstrings!
117
Hamstrings
Bend one
ur
knee & put yo y in
htl
other leg slig h your
u w it
front of yo sh down
u
foot flexed. P leg with
on your bent stretch
your hands to of the
the hamstring
other leg
Whil
keeping e
back your
gently le straight,
towardsan forward
y
until yo our foot
u
stretch feel it
your ha through
mstring
s
118
Back / Glutes / Neck
Put one
over your foot
twist arou knee &
n
over your d to look
Use your u shoulder.
p
push your per arm to
your body leg across
.Y
feel this ac ou should
ros
glute & ba s your
ck.
Hamstrings / Glutes
n your
Lay flat o e your
s
back & u ull your
to p
hands our chest.
knee to yld feel this
You shou amstring
in your h te
& glu
119
Hamstrings / Glutes
Gently
pull your le
towards yo g
chest to fe ur
stretch thro el a
your hamstrugh
ing
& glute
Hold each stretch for approximately 20-30 seconds!
120
REMEMBER MY ‘99% IS HARD: 100% IS EASY’ RULE!
I strongly recommend doing my suggested training programs as I have found them to be the best
and fastest way to get lean and toned. If for some reason you are unable to perform the exercises
I have given you, I recommend doing alternative exercise and not remaining completely sedentary.
IF YOU’RE FINDING THE WORKOUTS TOO HARD OR TOO EASY
Everyone has different levels of fitness/strength. In order to progress it’s important to push yourself!
It’s about finding a good level of intensity to challenge your body to adapt. If you are finding the
workouts too easy you can quite easily make them more difficult by increasing the reps, weight,
and/or decreasing your rest time. And, equally if you’re very new to training you can easily decrease
the weights, reps and time to suit.
DON’T SKIP A BODY PART!
You might be thinking “but I don’t need to train my chest, or back” etc. Your body works as a whole -
you can’t train one half of it and forget the other.
YOU WON’T GET BULKY!
I want to stress that doing the type of training in my Emily Skye F.I.T. (Phase 1) program will NOT
get you bulky. Females don’t have as much testosterone in their bodies as men do. It’s very hard for
females to get bulky even with the right training, diet and supplements.
NOT SURE OF SOMETHING?
Then please make sure to connect with one of our experts in the Facebook community. We are here
for you every step of the way! Just click below….
HELP! I have a question! www.emilyskye.com/members/login
*Always consult your doctor before starting a new

training routine.
People with high blood pressure and heart problems
should not do this program.
121
p r o g r a m
F.I.T.
122
,
Let s begin your Emily Skye F.I.T. (Phase2) program.
The following section provides a detailed and comprehensive overview of your 4-week program.
These are the daily roadmaps that I suggest you follow to the letter for best results.
The next 4 weeks can produce some of the best results you’ve ever achieved - both inside and
out!
When you look back, I hope you see F.I.T. Phase 2 as a defining moment that helped to propel you
to bigger and better things. You’ve got nothing to lose and everything to gain! So, go for it!
BUT REMEMBER…..
1. This section is meant to be used in conjunction with the exercise instruction videos stored in the
members areas. Any time you are unsure of how to perform an exercise correctly, please refer to
these videos.
2. Got questions? Need answers. My team, along with the awesome Emily Skye F.I.T. community is
here to help. If you haven’t already done so, jump online now and go into the member’s section to
gain access.
www.emilyskye.com/members/login
I can’t wait to hear your feedback in the online forum, plus see a picture of the new you!
123
124
For complete exercise instructions go to
MEAT BREAKFAST SNACK LUNCH SNACK DINNER
Day 1 Buckwheat Porridge Grilled Pineapple & Smashed Avocado Sweet Potato & Thai Chicken Salad
with Apple & Nuts Coconut Yoghurt & Tuna Quinoa Sushi with Zucchini Chips
Edamame
VEGETARIAN WITH APPLE & NUTS GRILLED PINEAPPLE & SMASHED AVOCADO SNACK DINNER
COCONUT YOGHURT
Day 1 Berry & Hazelnut Quinoa Berry & Macadamia Toasted Hazelnut & Feta F.I.T. Superfood Balls x2 Satay Tempeh, Brown
Bowl Yoghurt Salad Rice & Chinese Broccoli
VEGAN ZUCCHINI CHIPS THAI CHICKEN SALAD LUNCH SNACK DINNER
Day 1 Berry & Almond Coconut Carrot Crudités with Broccoli, Pumpkin & F.I.T. Banana Bliss Balls Broccoli, Pumpkin
Quinoa Porridge Hummus & Marinated Pepita Salad & Sage Stuffed
Olives Mushrooms
QUAD-FOCUSED AT-HOME/ QUAD-FOCUSED GYM/ADVANCED

BEGINNER WORKOUT WORKOUT
Equipment required: Dumbbells (light and heavy), mat, Equipment required: Barbell, mat, dumbbells
step/box, and a kettlebell. (if required), weight plate, step/box, and a kettlebell.
Warm-up: Use one of the seven warm-ups Warm-up: Use one of the seven warm-ups recommended, as
recommended, as preferred. preferred.
• Dumbbell squats with lighter weights (warm-up) • Barbell squats with an empty bar (warm-up)
- 15 reps - 15 reps
• Dumbbell squats with heavier weights • Barbell squats with weights on bar
- 12 reps - 12 reps
- 3 sets - 3 sets
• Elbows and knees plank 60 sec • Elbows and knees plank 60 sec
• Step-ups • Step-ups
- 20 reps (each leg) - 20 reps (each leg)
- 2 sets - 2 sets
- No rest as left leg rests whilst working right leg - No rest as left leg rests whilst working right leg
• Walking lunges with no weights (warm-up) • Walking lunges with twist with no weights (warm-up)
- 10 steps - 10 reps
• Walking lunges holding light dumbbells by your side • Walking lunges with twist holding a plate
- 10 steps - 10 reps
- 4 sets - 4 sets
• Kettlebell sumo deadlift high pull • Kettlebell sumo deadlift high pull
- 15 reps - 15 reps
- 3 sets 3 sets
• Cool down and stretch • Cool down and stretch
NOTE: If height of the step isn’t challenging, hold light NOTE: If height of the step isn’t challenging, hold light
dumbbells dumbbells
125
Day 2 Pumpkin, Basil & F.I.T. Choc Orange Thai Chicken Salad Homemade Hummus Quinoa Crusted
VEGETARIAN BREAKFAST SNACK LUNCH SNACK DINNER
Day 2 F.I.T. Banana, Date & F.I.T. Superfood Balls x2 Satay Tempeh, Brown Berry & Macadamia Quinoa with Roasted
Almond Smoothie Rice & Chinese Broccoli Yoghurt Peppers & Feta
VEGAN BREAKFAST SNACK LUNCH SNACK DINNER
Day 2 F.I.T. Banana Caramel Salt & Vinegar Kale Chips Broccoli, Pumpkin & Chia & Mango Pudding Brown Rice Salad with
Smoothie Sage Stuffed Mushrooms Baked Pumpkin, Sun-
dried Tomatoes & Pine
Nuts
UPPER BODY AT-HOME/BEGINNER UPPER BODY GYM/ADVANCED

WORKOUT WORKOUT
Equipment required: Dumbbells (light and heavy), Equipment required: Barbell, seated row machine,
Swiss ball and a mat. dumbbells (light and heavy), mat and a cable
machine.
Warm-up: Use one of the seven warm-ups
recommended, as preferred. Warm-up: Use one of the seven warm-ups
recommended, as preferred.
• Dumbbell standing military press with light
dumbbells (warm-up) • Barbell military press with empty
- 10 reps barbell (warm-up)
• Dumbbell standing military press with heavy - 15 reps
dumbbells • Barbell military press with weights
- 10 reps on barbell
- 3 sets - 12 reps
• Bent-over row with no weight (warm-up) - 3 sets
- 15 reps • Close grip seated row with lighter weight
• Bent-over row with dumbbells (warm-up)
- 12 reps - 15 reps
- 3 sets • Close grip seated row with heavier weight
• Swiss ball crunches - 12 reps
- 15 reps - 3 sets
- 3 sets • Bench press with empty bar (warm-up)
• Swiss ball dumbbell fly with no weights - 12 reps
(warm-up) • Bench press with weight on bar
- 12 reps - 10 reps
• Swiss ball dumbbell fly with light - 3 sets
dumbbells • Cable woodchops
- 10 reps - 10 reps each side
- 3 sets - 3 sets
• Dumbbell bicep and hammer curls - No rest as left side rests whilst working
- 15 reps right side
- 3 sets • Two arm cable curl
• Lying ankle taps - 15 reps
- 60 seconds max reps - 3 sets
- 2 sets • Plank to push-up
• Cool down and stretch - Left arm down and up first x 15 reps
- Right arm down and up first x 15 reps
- 2 sets each side
• Cool down and stretch
126
Day 3 Chia Porridge with Fig & Homemade Hummus Quinoa Crusted F.I.T. Crunchy Egg Stuffed Capsicum with
Chopped Almonds with Vegetable Fishcakes with Bean & Lamb & Quinoa
Day 3 Berry & Hazelnut Quinoa Ricotta, Feta & Roasted Toasted Hazelnut & Feta Salsa Bean Dip with Cannellini Bean &
Bowl Capsicum Bite-Sized Salad Crudités Vegetable Stew
Muffins x2
Day 3 Berry & Almond Coconut Carrot Crudités with Brown Rice Salad with F.I.T. Banana Bliss Balls Mixed Mushroom &
Quinoa Porridge Hummus & Marinated Baked Pumpkin, Quinoa Salad
Olives Sun-dried Tomatoes &
Pine Nuts
GLUTE/HAMSTRING AT-HOME/ GLUTE/HAMSTRING GYM/ADVANCED

Equipment required: Dumbbells (light and heavy), Equipment required: Barbell, dumbbells (light and
mat, and a step/box. heavy), mat, hamstring curl machine, and kettlebell.
Warm-up: Use one of the seven warm-ups Warm-up: Use one of the seven warm-ups
recommended, as preferred. recommended, as preferred.
• Dumbbell deadlifts with light dumbbells (warm-up) • Barbell hip thrust with an empty bar (warm-up)
- 12 reps - 12 reps
• Dumbbell deadlifts with heavy dumbbells • Barbell hip thrust with weights on bar
- 10 reps - 10 reps
- 3 sets - 3 sets
• Glute dumbbell lunge with no weights (warm-up) • Glute dumbbell lunge with no weights (warm-up)
- 12 reps each side - 12 reps each side
• Glute dumbbell lunge with dumbbells • Glute dumbbell lunge with lighter weights
- 3 sets - 3 sets
• Lying hip abduction and adduction - No rest as left leg rests whilst working right leg
- 15 reps each side • Lying superman
- 2 sets - 15 reps
• Lying oblique crunch - 4 sets
- 15 reps • Hamstring curls
- 3 sets - 12 reps
• Bulgarian split squat - 3 sets
- 10 reps each side • Kettlebell front squats
- 3 sets - 10 reps
• Cool down and stretch - 3 sets
STRETCHING SESSION
Complete a comprehensive 30-minute
full-body stretching session.
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Day 4 Pumpkin, Basil & F.I.T. Crunchy Egg Stuffed Capsicum with Frozen Mango + 1 Protein Spiced Pumpkin, Turkey
Zucchini Frittata Lamb & Quinoa Shake & Quinoa Salad
Day 4 F.I.T. Banana, Date & Salsa Bean Dip with Feta & Chilli Zucchini F.I.T. Superfood Balls x2 Quinoa with Roasted
Almond Smoothie Crudités Spaghetti Peppers & Feta
Day 4 F.I.T. Granola Salt & Vinegar Kale Chips Mixed Mushroom & Chia & Mango Pudding Vegetable & Bean Salad
Quinoa Salad
REST DAY
128
Day 5 Banana, Oat & Coconut F.I.T. Superfood Smoothie Spiced Pumpkin, Turkey F.I.T. Choc Orange Balls Herb Crusted Salmon
Pancakes & Quinoa Salad with Crunchy Vegetables
Day 5 Berry & Hazelnut Quinoa F.I.T. Superfood Balls x2 Ricotta & Basil Stuffed Berry & Macadamia Sweet Potato & Kale
Bowl Eggplant Yoghurt Frittata (Add a side
garden salad with 1 tsp.
Day 5 F.I.T. Banana Caramel Capsicum Crudités with Vegetable & Bean Salad Mushy Pea Dip with Carrot, Coriander &
Smoothie Hummus & Marinated Carrot Crudités Currant Salad
Olives
HIIT CIRCUIT AT-HOME/GYM

WORKOUT – BEGINNER AND
ADVANCED
Equipment required: Mat and kettlebell.

Workout instructions: Go through all exercises with no

rest in between each exercise.
• 5 burpees
• 10 squat jumps
• 15 kettlebell swings
• 20 plank leg lifts
• 25 mountain climbers
• 30 superman bird/dog combo (15 reps each side)
Rest 90 seconds after each completed round and

complete 5 rounds in total.
129
Day 6 Pumpkin, Basil & F.I.T. Choc Orange Balls Herb Crusted Salmon Homemade Hummus Beef & Broccoli Salad
Zucchini Frittata with Crunchy Vegetables with Vegetable
Crudités
Day 6 Poached Eggs, Kale & Berry & Macadamia Feta & Chilli Zucchini Ricotta, Feta & Roasted Cannellini Bean &
Avocado Yoghurt Spaghetti Capsicum Bite-Sized Vegetable Stew
Muffins x2
Day 6 Berry & Almond Coconut 1 Apple & 10 Almonds Carrot, Coriander & F.I.T. Banana Bliss Balls Amaranth & Creamy
Quinoa Porridge Currant Salad Coconut Vegetable Stew

Equipment required: Dumbbells (light and heavy), mat, Equipment required: Dumbbells (light and heavy),
step/box, and a kettlebell. mat, step/box, kettlebell, and a leg press machine.
recommended, as preferred. recommended, as preferred. .
• Bulgarian split squat with no weights (warm-up) • Bulgarian split squat with no weights (warm-up)
• Bulgarian split squat with light dumbbells • Bulgarian split squat with light dumbbells
- 10 reps each leg - 10 reps each leg
- 3 sets - 3 sets
- No rest as left leg rests whilst working right - No rest as left leg rests whilst working right
leg. However, rest 30 seconds after both legs leg. However, rest 30 seconds after both legs
are completed. are completed.
• Russian twist (easy) • Russian twist (easy)
• Box jumps onto step • Leg press
- 15 reps - 12 reps
- 4 sets - 4 sets
• Russian twist (hard) • Russian twist (hard)
• Squat into squat jump • Squat into squat jump
- 20 reps - 20 reps
- 3 sets - 3 sets
• Russian twist (easy) straight into Russian • Russian twist (easy) straight into Russian
twist (hard twist (hard)
- 20 reps of each (easy and hard) - 20 reps of each (easy and hard)
• Kettlebell front squat • Kettlebell front squat
- 8 reps - 8 reps
- 3 sets - 3 sets
NOTE: For the Squat into squat jump simply squat, NOTE: For the Squat into squat jump simply squat,
stand up and then jump. This is one rep. stand up and then jump. This is one rep.
130
Day 7 Overnight Banana & Homemade Hummus Beef & Broccoli Salad Frozen Mango + 1 Protein Grilled Pineapple Fish
Walnut Buckwheat with Vegetable Crudités Shake
Flakes
Day 7 Baked Eggs & Beans Salsa Bean Dip with Ricotta & Basil Stuffed Ricotta, Feta & Roasted Sweet Potato & Kale
Crudités Eggplant Capsicum Bite-Sized Frittata (Add a side
Muffins x2 garden salad with 1 tsp.
Day 7 F.I.T. Banana Caramel 1 Apple & 10 Almonds Brown Rice Bruschetta F.I.T. Banana Bliss Balls Black Bean Bake
Smoothie Bowl
UPPER BODY AT-HOME/ UPPER BODY GYM/ADVANCED WORKOUT

BEGINNER WORKOUT Equipment required: Dumbbells (light and heavy), barbell, lat
pulldown machine, step/box, kettlebell, bench, and pair of gliders
Equipment required: Dumbbells (light and
heavy), mat, step/box, kettlebell, bench, and a
Warm-up: Use one of the seven warm-ups recommended,
pair of gliders.
as preferred.
• Seated back fly with no weights (warm-up)
- 15 reps
• Seated back fly with light dumbbells
• Seated back fly with no weights
- 12 reps
(warm-up)
- 3 sets
- 15 reps
• Sliding plate mountain climbers
• Seated back fly with light dumbbells
- 20 reps each leg (40 total)
- 12 reps
• Kettlebell swing
- 3 sets
- 15 reps
- 3 sets
- 30 seconds rest between each set
• Kettlebell swing
- 15 reps
- 3 sets
• Bench press with empty barbell (warm-up)
- 30 seconds rest between each set
- 15 reps
• Bench press with weights on barbell
- 12 reps
• Dumbbell bench press with light dumbbells
- 3 sets
(warm-up)
- 15 reps
• Dumbbell bench press with heavy dumbbells
• Lat pull-downs with a lighter weight (warm-up)
- 12 reps
- 15 reps
- 3 sets
• Lat pull-downs with a heavier weight
- 12 reps
- 3 sets
• Kettlebell single arm upright rows
- 10 reps each arm
- 3 sets
- No rest as the left arm is resting
whilst the right arm is working.
• Sliding plate mountain climbers STRETCHING SESSION.
• Cool down and stretch Complete a comprehensive 30-minute full-body
stretching session.
131
132
Day 8 Berry & Pecan Porridge Very Berry Smoothie Grilled Pineapple Fish Homemade Hummus Beef Bolognese with
Bowl with Vegetable Crudités Brown Rice
Day 8 Gluten Free Oats with Tri-Melon Coconut Falafel & Beetroot Salad Homemade Tzatziki with Mushroom Stir Fry with
Pepitas & Chia Yoghurt Salad Cucumber Crudités Brown Rice
Day 8 F.I.T. Granola Sweet Potato Cakes Turkish Quinoa F.I.T. Green Apple Amaranth & Creamy
Stew
REST DAY
133
Day 9 Ricotta & Vegetable F.I.T. Choc Peanut Butter Beef Bolognese with Baked Ricotta Peaches Lamb, Pumpkin &
Frittata Bars Brown Rice Coconut Curry
Day 9 F.I.T. Green Smoothie F.I.T. Choc Berry Fudge Avocado Salsa with Tri-Melon Coconut Pumpkin & Bean Curry
Brownies x2 Black Bean Salad Yoghurt Salad (add 1/2 cup of cooked
quinoa)
Day 9 Apricot & Almond Homemade Trail Mix Black Bean Bake Cucumber Crudités with Brown Rice Patties with
Coconut Quinoa Hummus & Marinated Mango & Mint Salsa
Porridge Olives
GLUTE/HAMSTRING AT-HOME/ GLUTE/HAMSTRING GYM/

BEGINNER WORKOUT ADVANCED WORKOUT
Equipment required: Dumbbells (light and heavy) Equipment required: Barbell bench, cable machine,
and a mat. mat, and dumbbells (light)
• Single leg hip thrust with no weight (warm-up) • Single leg hip thrust with empty barbell (warm-up)
- 12 reps each leg - 12 reps
• Single leg hip thrust with lighter dumbbell • Single leg hip thrust with weights on barbell
- 12 reps each leg - 12 reps
- 3 sets - 3 sets
• Superset • Superset
- Single leg deadlift - Cable deadlift (leg low)
- No rest, but straight into - No rest, but straight into
- Standing leg side raises - Standing leg side raises
- 6 reps each leg - 6 reps each leg
- Rest 60 seconds - Rest 60 seconds
- 2 sets - 2 sets
• Superset • Superset
- Squat to shoulder press using light dumbbells - Barbell squat to shoulder press
- 10 reps - 10 reps
- No rest, but straight into - No rest, but straight into
- Lying leg crossovers - Lying leg crossovers
- 20 reps - 20 reps
- Rest 60 seconds - Rest 60 seconds
- 3 sets - 3 sets
• Walking lunges with light dumbbells • Walking lunges with light dumbbells
- 30 steps - 30 steps
- 2 sets - 2 sets
134
Day 10 Chia Porridge with Baked Ricotta Peaches Lamb, Pumpkin & Very Berry Smoothie Crunchy Chicken,
Banana & Macadamia Coconut Curry Bowl Cabbage & Peanut Salad
Nuts
Day 10 Gluten Free Oats with Homemade Tzatziki with Falafel & Beetroot Salad F.I.T. Choc Berry Fudge Mushroom Stir Fry with
Pepitas & Chia Cucumber Crudités Brownies x2 Brown Rice
Day 10 Hot Vegetable Homemade Trail Mix Brown Rice Patties with F.I.T. Choc Peanut Hot Lentil, Spinach &
Breakfast Bowl Mango & Mint Salsa Chocolate Caramelised Beetroot
Salad
HIIT CIRCUIT AT-HOME/GYM WORKOUT – BEGINNER AND ADVANCED

Equipment required: Dumbbells (light), mat, and a step/box.
Warm-up: Use one of the seven warm-ups recommended, as preferred.
Workout instructions: After the warm-up complete 2 sets of each superset pair and then 3 rounds
of the entire workout. Finish off with a cool down and stretch.
• Superset 1
- Squat to shoulder press (light dumbbells)
- 10 reps
- No rest, but straight into
- Bicep curls (light dumbbells)
- 10 reps each side
- No rest
- 2 sets of each exercise
• 60 seconds rest
• Superset 2
- Push-ups
- 10 reps
- No rest, but straight into
- Step-ups
- 10 reps each leg
- No rest
• 60 seconds rest
• Superset 3
- Raised leg lower ab crunch
- 10 reps
- No rest
- Lying superman
- 10 reps
- No rest
• Rest 60 seconds
135
Day 11 Ricotta & Vegetable F.I.T. Choc Peanut Butter Crunchy Chicken, Baked Ricotta Peaches Ratatouille, Fish &
Frittata Bars Cabbage & Peanut Salad Cauliflower Rice
Day 11 F.I.T. Green Smoothie F.I.T. Choc Berry Fudge Zucchini & Chickpea Greek Yoghurt with Pumpkin & Bean Curry
Brownies x2 Fritters with Mint Banana & Dates (add 1/2 cup of cooked
Yoghurt quinoa)
Day 11 Apricot & Almond Sweet Potato Cakes Lentil, Spinach & F.I.T. Green Apple Black Bean Bake
Porridge Salad
QUAD-FOCUSED AT-HOME/ QUAD-FOCUSED GYM/ADVANCED WORKOUT

BEGINNER WORKOUT
Equipment required: Barbell, mat, and a kettlebell.
Equipment required: Dumbbells (light and
heavy), mat, and a kettlebell. Warm-up: Use one of the seven warm-ups recommended,
as preferred.
recommended, as preferred. • Superset 1
- Barbell squats
• Superset 1 - 12 reps
- Dumbbell squats using heavy dumbbells - No rest, but straight into
- 12 reps - Step-ups, max reps in 60 seconds
- No rest - Rest 90 seconds
- Step-ups, max reps in 60 seconds - 4 sets of each exercise
- Rest 90 seconds NOTE: Weighted squats are slow, and then step-ups are fast.
- 4 sets of each exercise Try and get the same amount of step-ups each minute.
NOTE: Weighted squats are slow, and then step-
ups are fast. Try and get the same amount of • All fours kickback (alternate leg)
step-ups each set. - 15 reps each side
• Lying knee twist
• All fours kickback (alternate leg) - 20 reps each side
- 15 reps each side • Kettlebell front squats
• Lying knee twist - 8 reps
- 20 reps each side - 3 sets
• Kettlebell front squats NOTE: Use a slow tempo (3 seconds down, 3 seconds up)
- 8 reps
- 3 sets • Lying knee twist
NOTE: Use a slow tempo (3 seconds down, 3 - 20 reps each side
seconds up) • Reverse weighted lunges with barbell
- 20 reps left leg, 20 right leg, 16 left leg, 16 right leg, etc.
• Lying knee twist down to 4 each leg.
- 20 reps each side - No rest between sets
• Reverse weighted lunges with light dumbbells • Lying knee twist
- 20 reps left leg, 20 right leg, 16 left leg, - 20 reps each side
16 right leg, etc. down to 4 each leg. • Cool down and stretch
- No rest between sets
• Lying knee twist STRETCHING SESSION.
- 20 reps each side
• Cool down and stretch Complete a comprehensive 30-minute full-body
stretching session.
136
Day 12 Choc-Berry Chia Yoghurt Homemade Hummus Ratatouille, Fish & Very Berry Smoothie F.I.T. Tacos
with Vegetable Crudités Cauliflower Rice Bowl
Day 12 Mexican Style Breakfast Tri-Melon Coconut Teriyaki Inspired Tempeh Homemade Tzatziki with Curried Pumpkin &
Yoghurt Salad Cucumber Crudités Quinoa with Lemon
Dressing
Day 12 Hot Vegetable Homemade Trail Mix Black Bean Bake 1 Orange & 5 Brazil Nuts Sweet Potato Pecan
Breakfast Bowl & Walnut Pie with
Sautéed Kale
REST DAY
137
Day 13 Banana, Strawberry & Very Berry Smoothie F.I.T. Tacos Homemade Hummus Fish & Broad Bean Salad
Pecan Porridge Bowl with Vegetable Crudités
Day 13 Breakfast Mushrooms F.I.T. Choc Berry Fudge Avocado Salsa with Tri-Melon Coconut Zucchini & Chickpea
Brownies x2 Black Bean Salad Yoghurt Salad Fritters with Mint
Yoghurt
Day 13 Apricot & Almond Homemade Trail Mix Sweet Potato Pecan Cucumber Crudités Quinoa Tabouleh

WORKOUT WORKOUT
Equipment required: Dumbbells (light and heavy), Equipment required: Dumbbells (light), barbell, lat
and a mat. pulldown machine, and a mat.
Warm-up: Use one of the seven warm-ups Warm-up: Use one of the seven warm-ups recommended,
recommended, as preferred. as preferred.
• Superset 1 • Superset 1
- Dumbbell bench press (heavy weights) - Bench press
- 10 reps - 10 reps
- No rest - No rest
- Push-ups - Push-ups
- 15 reps or failure, whatever comes first. - 15 reps or failure, whatever comes first.
(Drop to knees if needed) (Drop to knees if needed)
- Rest for 60 seconds - Rest for 60 seconds
- 4 sets of both exercises - 4 sets of both exercises
• Dumbbell seated concentration curls using • Lat pull-downs
light dumbbells - 12 reps
- 12 reps - 3 sets
- 3 sets • Superset 2
• Superset 2 - Russian twist holding a light dumbbell
- Russian twist holding a light dumbbell - 15 reps
- 15 reps - No rest, but straight into
- No rest, but straight into - Russian twist without dumbbell
- Russian twist without dumbbell - 20 reps
- 20 reps - Rest 60 seconds
- Rest 60 seconds - 3 sets
- 3 sets • Tri-set 1
• Tri-set 1 - Front raises (alternating arms) using light dumbbells
- Front raises (alternating arms) using light - 10 reps (5 each side)
dumbbells - No rest
- 10 reps (5 each side) - Front raises (both arms at once) using light dumbbells
- No rest, but straight into - 5 reps
- Front raises (both arms at once) using light - Rest 60 seconds
dumbbells - Lateral shoulder fly (both arms at once) using light
- 5 reps dumbbells
- Rest 60 seconds - 5 reps
- Lateral shoulder fly (both arms at once) using - Rest 60 seconds
light dumbbells - 2 sets of each exercise
- 5 reps • Side plank
- Rest 60 seconds - 30 seconds each side
- 2 sets of each exercise - 3 sets
• Side plank • Cool down and stretch
- 30 seconds each side
- 3 sets
• Cool down and stretch 138
Day 14 Blueberry & Banana F.I.T. Choc Peanut Butter Fish & Broad Bean Salad Very Berry Smoothie Eggplant Stack
Pancakes Bars Bowl
Day 14 Poached Eggs, Kale & Greek Yoghurt with Teriyaki Inspired Tempeh Homemade Tzatziki with Curried Pumpkin &
Avocado Banana & Dates Cucumber Crudités Quinoa with Lemon
Dressing
Day 14 F.I.T. Coconut Sweet Potato Cakes Quinoa Tabouleh 1 Orange & 5 Brazil Nuts Sweet Potato Pecan
Pancakes & Walnut Pie with
Sautéed Kale
GLUTE/HAMSTRING AT-HOME/ GLUTE/HAMSTRING GYM/ADVANCED

Equipment required: Dumbbells (light and heavy), Equipment required: Barbell and a mat.
and a mat.
• Deadlifts with empty barbell
• Dumbbell deadlifts using lighter dumbbells - 15 reps
(warm-up) • Deadlift with weights on barbell
- 15 reps - 12 reps
• Dumbbell deadlifts using heavier deadlifts - 3 sets
- 12 reps • Modified burpees
- 3 sets - 10 reps
• Modified burpees • Reverse weighted lunge with barbell
- 10 reps - 3 reps each leg
• Reverse weighted lunge with dumbbells - 3 sets each side
- 3 reps each leg - Rest 45 seconds
- 3 sets each side - 3 rounds (i.e. 9 sets per leg in total)
- Rest 45 seconds • Modified burpees
- 3 rounds (i.e. 9 sets per leg in total) - 10 reps
• Modified burpees • Plank rotations
- 10 reps - 5 reps each side with a 5 sec hold at the top
• Plank rotations - 2 sets
- 5 reps each side with a 5 sec hold at the top • Modified burpees
- 2 sets - 10 reps
• Modified burpees • Anterior leaning lunges with light dumbbells
- 10 reps - 20 reps left leg, 20 right leg, 16 left leg,
• Anterior leaning lunges with light dumbbells 16 right leg, etc. down to 4 each leg.
- 20 reps left leg, 20 right leg, 16 left leg, - No rest between sets
16 right leg, etc. down to 4 each leg. • Cool down and stretch
- No rest between sets
139
140
Day 15 Buckwheat Porridge Grilled Pineapple & Smashed Avocado Sweet Potato & Thai Chicken Salad
with Apple & Nuts Coconut Yoghurt & Tuna Quinoa Sushi with Zucchini Chips
Edamame
VEGETARIAN BREAKFAST SNACK & TUNA QUINOA SUSHI SWEET POTATO & DINNER
WITH EDAMAME
Day 15 Berry & Hazelnut Quinoa Berry & Macadamia Toasted Hazelnut & Feta F.I.T. Superfood Balls x2 Satay Tempeh, Brown
Bowl Yoghurt Salad Rice & Chinese Broccoli
Day 15 Berry & Almond Coconut Carrot Crudités with Broccoli, Pumpkin & F.I.T. Banana Bliss Balls Broccoli, Pumpkin &
Quinoa Porridge Hummus & Marinated Pepita Salad Sage Stuffed Mushrooms
Olives

ADVANCED
Equipment required: Step/box and a mat.

Workout instructions: This is a ladder circuit, which

means you will do 10 reps of each exercise, then 9 reps
of each, then 8 reps of each, etc. down to 1 rep of each
(55 reps of each exercise total). After each round have
30 seconds break before you go onto the next set. The
aim is to make every set quicker than the last (should
be realistic given there is less reps each set).
• Tricep dips
• Mountain climbers – reps are each leg
• Squat jumps
• Push-ups
• Bicycle crunch (hard) – reps are each leg
• Plank shoulder touches – reps are each arm
STRETCHING SESSION.
Complete a comprehensive 30-minute full-body
stretching session.
141
Day 16 Pumpkin, Basil & F.I.T. Choc Orange Thai Chicken Salad Homemade Hummus Quinoa Crusted
VEGETARIAN ZUCCHINI FRITTATA F.I.T. CHOC ORANGE LUNCH SNACK DINNER
Day 16 F.I.T. Banana, Date & F.I.T. Superfood Balls x2 Satay Tempeh, Brown Berry & Macadamia Quinoa with Roasted
Almond Smoothie Rice & Chinese Broccoli Yoghurt Peppers & Feta
VEGAN WITH VEGETABLE SNACK LUNCH SNACK DINNER
Day 16 F.I.T. Banana Caramel Salt & Vinegar Kale Chips Broccoli, Pumpkin & Chia & Mango Pudding Brown Rice Salad with
Smoothie Sage Stuffed Mushrooms Baked Pumpkin, Sun-
dried Tomatoes & Pine
Nuts
REST DAY
142
Day 17 Chia Porridge with Fig & Homemade Hummus Quinoa Crusted F.I.T. Crunchy Egg Stuffed Capsicum with
Chopped Almonds with Vegetable Fishcakes with Bean & Lamb & Quinoa
VEGETARIAN WITH VEGETABLE WITH VEGETABLE FISHCAKES WITH SNACK DINNER

BEAN &
Day 17 Berry & Hazelnut Quinoa Ricotta, Feta & Roasted Toasted Hazelnut & Feta Salsa Bean Dip with Cannellini Bean &
Bowl Capsicum Bite-Sized Salad Crudités Vegetable Stew
Muffins x2
VEGAN FISHCAKES WITH SNACK LUNCH SNACK DINNER

BEAN &
Day 17 Berry & Almond Coconut Carrot Crudités with Brown Rice Salad with F.I.T. Banana Bliss Balls Mixed Mushroom &
Quinoa Porridge Hummus & Marinated Baked Pumpkin, Sun- Quinoa Salad
Olives dried Tomatoes & Pine
Nuts

Equipment required: Dumbbells (light and heavy), Equipment required: Barbell, mat, and a box/step.
mat, and a box/step.
Workout instructions: This workout is done as a
Workout instructions: This workout is done as a complete circuit. Go through all exercises with the
complete circuit. Go through all exercises with the only rest being while you move to the next exercise.
only rest being while you move to the next exercise. Rest 60 seconds after the full circuit is completed
Rest 60 seconds after the full circuit is completed (one round). Repeat the circuit for 5 rounds.
(one round). Repeat the circuit for 5 rounds.
• Squat kickbacks
• Squat kickbacks - 15 reps each leg
- 15 reps each leg • Barbell squats
• Dumbbell squats using heavy dumbbells - 12 reps
- 12 reps NOTE: Slow tempo of 3 seconds down and
NOTE: Slow tempo of 3 seconds down and 3 seconds up.
3 seconds up.
• Centre box jump
• Centre box jump - 15 reps
- 15 reps • Reverse weighted lunges with barbell
• Reverse weighted lunges with dumbbells - 10 reps each leg
- 10 reps each leg • Plank rotations
• Plank rotations - 10 reps each side
- 10 reps each side
143
Day 18 Pumpkin, Basil & F.I.T. Crunchy Egg Stuffed Capsicum with Frozen Mango + 1 Protein Spiced Pumpkin, Turkey
Zucchini Frittata Lamb & Quinoa Shake & Quinoa Salad
Day 18 F.I.T. Banana, Date & Salsa Bean Dip with Feta & Chilli Zucchini F.I.T. Superfood Balls x2 Quinoa with Roasted
Almond Smoothie Crudités Spaghetti Peppers & Feta
Day 18 F.I.T. Granola Salt & Vinegar Kale Chips Mixed Mushroom & Chia & Mango Pudding Vegetable & Bean Salad
Quinoa Salad

WORKOUT WORKOUT
Equipment required: Dumbbells (light and heavy), Equipment required: Barbell, cable machine, and a
mat, and a kettlebell. kettlebell
Workout instructions: This workout is done as a Workout instructions: This workout is done as a
complete circuit. Go through all exercises with the complete circuit. Go through all exercises with the
only rest being while you move to the next exercise. only rest being while you move to the next exercise.
Rest 90 seconds after the full circuit is completed Rest 90 seconds after the full circuit is completed
(one round). Repeat the circuit for 5 rounds. (one round). Repeat the circuit for 5 rounds.
• Dumbbell incline chest press (heavy) • Barbell incline chest press

- 12 reps - 12 reps
• Bent-over row (dumbbells) using light dumbbells • Bent-over row (barbell)
- 12 reps - 12 reps
• Dumbbells standing military press (heavy) • Barbell seated military press
- 12 reps - 12 reps
• Butterfly kicks • Cable pull-down crunch
- 20 reps - 20 reps
• Kettlebell sumo deadlift high pulls • Kettlebell sumo deadlift high pulls
- 12 reps - 12 reps
144
Day 19 Banana, Oat & Coconut F.I.T. Superfood Smoothie Spiced Pumpkin, Turkey F.I.T. Choc Orange Balls Herb Crusted Salmon
Pancakes & Quinoa Salad with Crunchy Vegetables
Day 19 Berry & Hazelnut Quinoa F.I.T. Superfood Balls x2 Ricotta & Basil Stuffed Berry & Macadamia Sweet Potato & Kale
Bowl Eggplant Yoghurt Frittata (Add a side
garden salad with 1 tsp.
Day 19 F.I.T. Banana Caramel Capsicum Crudités with Vegetable & Bean Salad Mushy Pea Dip with Carrot, Coriander &
Smoothie Hummus & Marinated Carrot Crudités Currant Salad
Olives
GLUTE/HAMSTRING AT-HOME/BEGINNER GLUTE/HAMSTRING GYM/ADVANCED

WORKOUT WORKOUT
Equipment required: Dumbbells (light and heavy), and a mat. Equipment required: Barbell and a mat.
Warm-up: Use one of the seven warm-ups recommended, as Warm-up: Use one of the seven warm-ups recommended,
preferred. as preferred.
Workout instructions: This workout is done as a complete circuit. Workout instructions: This workout is done as a complete
Go through all exercises with the only rest being while you move circuit. Go through all exercises with the only rest being
to the next exercise. Rest 90 seconds after the full circuit is while you move to the next exercise. Rest 90 seconds
completed (one round). Repeat the circuit for 3 rounds. after the full circuit is completed (one round). Repeat the
circuit for 3 rounds.
• Drop set
- Dumbbell deadlift using heavy dumbbells • Drop set 1
- 20 reps - Deadlift with heavy barbell
- Dumbbell deadlift using light dumbbells - 20 reps
- 20 reps - Deadlift with lighter barbell (-20%)
- Deadlift with no weights - 20 reps
- 20 reps - Deadlift with lighter barbell (-20%)
• Superset 1 - 20 reps
- Mountain climbers - Deadlift with empty barbell (-20%)
- 20 seconds - 20 reps
- No rest • Superset 1
- Elbows and knees plank - Mountain climbers
- 20 seconds - 20 seconds
- 3 sets (2 minute in total) - No rest
- No rest - Elbow and knees plank
• Superset 2 - 20 seconds
- Glute dumbbell lunge (bodyweight) - 3 sets (2 minute in total)
- 10 reps each leg - No rest
- No rest • Drop set 2
- Kettlebell swings - Barbell hip thrust with heavy barbell
- 15 reps - 20 reps
- 3 sets (2 minutes in total) - Barbell hip thrust with lighter barbell (-20%)
- No rest - 20 reps
• Superset 3 - Barbell hip thrust with lighter barbell (-20%)
- Mountain climbers - 20 reps
- 20 seconds • Superset 2
- No rest - Mountain climbers
- Elbows and knees plank - 20 seconds
- 20 seconds - No rest
- 3 sets (2 minute in total) - Elbow and knees plank
- No rest - 20 seconds
- 3 sets (2 minute in total)
• Cool down and stretch - No rest
STRETCHING SESSION • Cool down and stretch
Complete a comprehensive 30-minute full-body stretching session.

145
Day 20 Pumpkin, Basil & F.I.T. Choc Orange Balls Herb Crusted Salmon Homemade Hummus Beef & Broccoli Salad
Zucchini Frittata with Crunchy Vegetables with Vegetable Crudités
VEGETARIAN WITH VEGETABLE SNACK LUNCH SNACK DINNER
Day 20 Poached Eggs, Kale & Berry & Macadamia Feta & Chilli Zucchini Ricotta, Feta & Roasted Cannellini Bean &
Avocado Yoghurt Spaghetti Capsicum Bite-Sized Vegetable Stew
Muffins x2
Day 20 Berry & Almond Coconut 1 Apple & 10 Almonds Carrot, Coriander & F.I.T. Banana Bliss Balls Amaranth & Creamy
Quinoa Porridge Currant Salad Coconut Vegetable Stew
REST DAY
146
Day 21 Overnight Banana & Homemade Hummus Beef & Broccoli Salad Frozen Mango + 1 Protein Grilled Pineapple Fish
Walnut Buckwheat with Vegetable Crudités Shake
Flakes
Day 21 Baked Eggs & Beans Salsa Bean Dip with Ricotta & Basil Stuffed Ricotta, Feta & Roasted Sweet Potato & Kale
Crudités Eggplant Capsicum Bite-Sized Frittata (Add a side
Muffins x2 garden salad with 1 tsp.
Day 21 F.I.T. Banana Caramel 1 Apple & 10 Almonds Brown Rice Bruschetta F.I.T. Banana Bliss Balls Black Bean Bake
Smoothie Bowl

ADVANCED
Equipment required: Mat.

Workout instructions: This is a Tabata workout.

A Tabata workout is done in 4 minute rounds
per exercise. Complete the exercise for 20
seconds, then have 10 seconds rest, and repeat
for 8 rounds (4 minutes total). The aim is to try
and get the same amount of reps in each work
period. Do a Tabata round of the following
exercises (with 90 seconds rest between
each exercise). Complete 2 rounds
of the entire Tabata circuit.
• Push-ups
• Squat jumps
• Burpees
• V ups (easy)
147
148
Day 22 Berry & Pecan Porridge Very Berry Smoothie Grilled Pineapple Fish Homemade Hummus Beef Bolognese with
Bowl with Vegetable Crudités Brown Rice
Day 22 Gluten Free Oats with Tri-Melon Coconut Falafel & Beetroot Salad Homemade Tzatziki with Mushroom Stir Fry with
Pepitas & Chia Yoghurt Salad Cucumber Crudités Brown Rice
Day 22 F.I.T. Granola Sweet Potato Cakes Turkish Quinoa F.I.T. Green Apple Amaranth & Creamy
Stew

Equipment required: Dumbbells (light and heavy), Equipment required: Dumbbells (light), leg press
mat, and sliding plates. machine, and sliding plates.
Workout instructions: This workout is done as a Workout instructions: This workout is done as a
complete circuit. Go through all exercises with the complete circuit. Go through all exercises with the only
only rest being while you move to the next exercise. rest being while you move to the next exercise. Rest 90
Rest 90 seconds after the full circuit is completed seconds after the full circuit is completed (one round).
(one round). Repeat the circuit 3 rounds. Repeat the circuit 3 rounds.
• Drop set • Drop set

- Dumbbell squat with heavy dumbbells - Leg press with heavy weights
- 20 reps - 20 reps
- Dumbbell squat with light dumbbells - Leg press with lighter weights (-20%)
- 20 reps - 20 reps
- Dumbbell squat with no weight - Leg press with lighter weights (-20%)
- Until failure - 20 reps
• Sliding plate mountain climbers - Leg press with lighter weights (-20%)
- 20 reps each leg - Until failure
• Dumbbell lunge using light dumbbells • Sliding plate mountain climbers x 20 reps each leg
- Left leg – 5 reps and hold at the bottom of • Dumbbell lunge using light dumbbells
the 5th, then 4 reps and hold at the bottom - Left leg – 5 reps and hold at the bottom of
of the 4th, then 3 reps and hold at the bottom the 5th, then 4 reps and hold at the bottom of
of the 3rd, 2 reps and hold at the bottom of the 4th, then 3 reps and hold at the bottom
the 2nd, then one rep and hold. of the 3rd, 2 reps and hold at the bottom of
- Repeat with right leg. the 2nd, then one rep and hold. Repeat with
NOTE: Hold is 5 seconds. right leg.
• Sliding plate mountain climbers NOTE: Hold is 5 seconds.
- 20 reps each leg • Sliding plate mountain climbers
- 20 reps each leg
149
Day 23 Ricotta & Vegetable F.I.T. Choc Peanut Butter Beef Bolognese with Baked Ricotta Peaches Lamb, Pumpkin &
Frittata Bars Brown Rice Coconut Curry
Day 23 F.I.T. Green Smoothie F.I.T. Choc Berry Fudge Avocado Salsa with Tri-Melon Coconut Pumpkin & Bean Curry
Brownies x2 Black Bean Salad Yoghurt Salad (add 1/2 cup of cooked
quinoa)
Day 23 Apricot & Almond Homemade Trail Mix Black Bean Bake Cucumber Crudités with Brown Rice Patties with
Coconut Quinoa Hummus & Marinated Mango & Mint Salsa
Porridge Olives
UPPER BODY AT-HOME/BEGINNER UPPER BODY GYM/ADVANCED WORKOUT

WORKOUT Equipment required: Dumbbells (light and heavy), mat,
chest press machine, and a lat pulldown machine
Equipment required: Dumbbells (light and heavy), and a
mat.
Warm-up: Use one of the seven warm-ups recommended,
as preferred.
Workout instructions: This workout is done as a complete circuit.
Workout instructions: This workout is done as a complete Go through all exercises with the only rest being while you move
circuit. Go through all exercises with the only rest being to the next exercise. Rest 90 seconds after the full circuit is
while you move to the next exercise. Rest 90 seconds after completed (one round). Repeat the circuit for 3 rounds. Use the
the full circuit is completed (one round). Repeat the circuit same weights and aim for the same (or close) amount of reps.
for 3 rounds. Use the same weights and aim for the same
(or close) amount of reps. • Drop set 1
- Dumbbell chest press heavy dumbbells
• Drop set 1 - 20 reps
- Push-ups on toes (or knees) - Dumbbell chest press lighter dumbbells (-20%)
- 12 reps - 20 reps
- Push-ups on knees (or box push-ups) - Dumbbell chest press lighter dumbbells (-20%)
- To failure - 20 reps
• Drop set 2 - Dumbbell chest press lighter dumbbells (-20%)
- Biceps curl with heavy dumbbells - 20 reps
- 12 reps or until failure • Drop set 2
- Biceps curl with light dumbbells - Lat pull-down with heavy weights
- Until failure - 20 reps
• Drop set 3 - Lat pull-down with lighter weights (-20%)
- Dumbbell standing military press using heavy dumbbells - 20 reps
- 12 reps or until failure
- Lat pull-down with lighter weights (-20%)
- Dumbbell standing military press using light dumbbells
- 20 reps
- Until failure
- Lat pull-down with lighter weights (-20%)
• Russian twist (hard)
- 20 reps
- 20 reps
- Rest 30 seconds • Drop set 3
- 3 sets - Dumbbell standing military press using heavy dumbbells
- 12 reps or until failure
• Cool down and stretch - Dumbbell standing military press using light dumbbells
- Until failure
• Russian twist (hard)
STRETCHING SESSION - 20 reps
- Rest 30 seconds
Complete a comprehensive 30-minute full-body stretching - 3 sets
session.
150
Day 24 Chia Porridge with Baked Ricotta Peaches Lamb, Pumpkin & Very Berry Smoothie Crunchy Chicken,
Banana & Macadamia Coconut Curry Bowl Cabbage & Peanut Salad
Nuts
Day 24 Gluten Free Oats with Homemade Tzatziki with Falafel & Beetroot Salad F.I.T. Choc Berry Fudge Mushroom Stir Fry with
Pepitas & Chia Cucumber Crudités Brownies x2 Brown Rice
Day 24 Hot Vegetable Homemade Trail Mix Brown Rice Patties with F.I.T. Choc Peanut Hot Lentil, Spinach &
Breakfast Bowl Mango & Mint Salsa Chocolate Caramelised Beetroot
Salad
REST DAY
151
Day 25 Ricotta & Vegetable F.I.T. Choc Peanut Butter Crunchy Chicken, Baked Ricotta Peaches Ratatouille, Fish &
Frittata Bars Cabbage & Peanut Salad Cauliflower Rice
Day 25 F.I.T. Green Smoothie F.I.T. Choc Berry Fudge Zucchini & Chickpea Greek Yoghurt with Pumpkin & Bean Curry
Brownies x2 Fritters with Mint Banana & Dates (add 1/2 cup of cooked
Yoghurt quinoa)
Day 25 Apricot & Almond Sweet Potato Cakes Lentil, Spinach & F.I.T. Green Apple Black Bean Bake
Porridge Salad
GLUTE/HAMSTRING AT-HOME/ GLUTE/HAMSTRING GYM/

BEGINNER WORKOUT ADVANCED WORKOUT
Equipment required: Swiss ball, kettlebell, and a Equipment required: Swiss ball, kettlebell, and a
box/step. cable machine.
Workout instructions: This workout is done as a Workout instructions: This workout is done as
complete circuit. Go through all exercises with the a complete circuit. Go through all exercises with
only rest being while you move to the next exercise. the only rest being while you move to the next
Rest 90 seconds after the full circuit is completed exercise. Rest 90 seconds after the full circuit is
(one round). Repeat the circuit for 3 rounds. completed (one round). Repeat the circuit for 3
rounds.
• Swiss ball single leg lifts
- 10 reps • Swiss ball single leg lifts
- 4 sets - 10 reps each leg
• Kettlebell sumo deadlift high pulls - 4 sets
- 10 reps • Kettlebell sumo deadlift high pulls
- 4 sets - 10 reps
• Swiss ball double leg raises - 4 sets
- 15 reps • Swiss ball double leg raises
- 3 sets - 15 reps
• Swiss ball knees to chest - 3 sets
- 15 reps • Swiss ball knees to chest
- 3 sets - 15 reps
• Centre box jumps - 3 sets
- 10 reps, rest 20 seconds, 9 reps, • Cable deadlifts (leg high)
rest 20 seconds, etc. down to 1 rep. - 10 reps left leg, 10 reps right leg, 9 left
• Cool down and stretch leg, 9 right leg, etc. down to 1 left, 1 right
with no rest between.
152
Day 26 Choc-Berry Chia Yoghurt Homemade Hummus Ratatouille, Fish & Very Berry Smoothie F.I.T. Tacos
with Vegetable Crudités Cauliflower Rice Bowl
Day 26 Mexican Style Breakfast Tri-Melon Coconut Teriyaki Inspired Tempeh Homemade Tzatziki with Curried Pumpkin &
Yoghurt Salad Cucumber Crudités Quinoa with Lemon
Dressing
Day 26 Hot Vegetable Homemade Trail Mix Black Bean Bake 1 Orange & 5 Brazil Nuts Sweet Potato Pecan
Breakfast Bowl & Walnut Pie with
Sautéed Kale

ADVANCED
Equipment required: Box/step, mat, medicine ball.

Workout instructions: Complete all the following

exercises for 40 seconds. Rest 20 seconds, and
then move onto the next exercise. Repeat 4 rounds.
• Split jumps
• Mountain climbers
• Tricep dips
• Box jumps
• Overhead med ball slams
• Med ball bridge
• Rest 60 seconds
153
Day 27 Banana, Strawberry & Very Berry Smoothie F.I.T. Tacos Homemade Hummus Fish & Broad Bean Salad
Pecan Porridge Bowl with Vegetable Crudités
Day 27 Breakfast Mushrooms F.I.T. Choc Berry Fudge Avocado Salsa with Tri-Melon Coconut Zucchini & Chickpea
Brownies x2 Black Bean Salad Yoghurt Salad Fritters with Mint
Yoghurt
Day 27 Apricot & Almond Homemade Trail Mix Sweet Potato Pecan Cucumber Crudités Quinoa Tabouleh

Equipment required: Dumbbells (light and heavy), Equipment required: Dumbbells (light and heavy),
and a Swiss ball and a Swiss ball
• Swiss ball wall squats with no weights • Swiss ball wall squats with no weights (warm-up)
(warm-up) - 15 reps
- 15 reps • Swiss ball wall squats with heavy dumbbells
• Swiss ball wall squats with heavy dumbbells - 5 reps then hold at the bottom for 5 seconds.
- 5 reps then hold at the bottom for 5 - 3 sets (15 reps)
seconds. - Rest 60 seconds
- 3 sets (15 reps) - Repeat 4 rounds (12 sets in total)
- Rest 60 seconds • Swiss ball oblique crunch
- Repeat 4 rounds (12 sets in total) - 10 reps each side
• Swiss ball oblique crunch - 3 sets
- 10 reps each side • Squat kickbacks holding light dumbbells
- 3 sets - 10 reps left leg, then 10 reps right leg, then
• Squat kickbacks holding light dumbbells 8 left leg, 8 right leg, etc. down to 2 left, 2 right
- 10 reps left leg, then 10 reps right leg, then • Swiss ball crunch
8 left leg, 8 right leg, etc. down to 2 left, - 12 reps
2 right - 3 sets
• Swiss ball crunch • Squat jumps holding light dumbbells
- 12 reps - 20 reps
- 3 sets - 2 sets
• Squat jumps holding light dumbbells • Cool down and stretch
- 20 reps
- 2 sets STRETCHING SESSION
Complete a comprehensive 30-minute full-body
stretching session.
154
Day 28 Blueberry & Banana F.I.T. Choc Peanut Butter Fish & Broad Bean Salad Very Berry Smoothie Eggplant Stack
Pancakes Bars Bowl
Day 28 Poached Eggs, Kale & Greek Yoghurt with Teriyaki Inspired Tempeh Homemade Tzatziki with Curried Pumpkin &
Avocado Banana & Dates Cucumber Crudités Quinoa with Lemon
Dressing
Day 28 F.I.T. Coconut Sweet Potato Cakes Quinoa Tabouleh 1 Orange & 5 Brazil Nuts Sweet Potato Pecan
Pancakes & Walnut Pie with
Sautéed Kale
REST DAY
155
(phase2)
156
Well done!!
You did it! You’re now officially a part of a select group that ‘DO’ rather than ‘TALK’
and make changes not excuses!
You’ve not only decided to make the change, but also committed and followed
through each and every day for 4 weeks! Make no mistake it’s an extraordinary
achievement. I’m so proud of you! Congratulations!
But, the best bit……
I’ve congratulated you already; but the most important acknowledgment needs to
come from YOU. So many of us are too hard on ourselves. You need to take the time
to befriend yourself, and really (I mean, really) take stock and feel proud of what
you’ve done, and thank yourself for the special gift that you now can keep forever.
BUT REMEMBER
There are still a few important things to do…
1. ‘After’ Photos: Take your ‘after’ photo at the same time and in the same way
you took your ‘before’ photo. And, now that you’ve gone a long way to creating
your best body ever, it’s only natural to want to share it! I’d love to hear about your
transformation on the forum, or you can submit you photo directly to me by going
to the testimonials section in the members area!
2. ‘After’ body measurements and weight: So many of the BIG changes come in
the form of measurements. When you add muscle to your frame, while your
bodyweight may not decrease, a new shapely figure emerges, and this can be
seen in inches lost in all of the right areas. Please do this process to really lock in
and understand all the changes that have taken place over the last 4 weeks!
http://www.emilyskye.com/members/testimonial
157
Now what? Life after Emily Skye F.I.T. (Phase 2)!
Emily Skye F.I.T. is a program designed to give you the tools

and knowledge for the rest of your life - One that I truly hope
is now filled with so many new possibilities for you.
The person that’s looking back at you in the mirror isn’t the
same one that stared back at you on day 1. The person you
have become is capable of so much more.
So, it’s only natural for you to wonder ‘what’s next?’
Well, the truth is there really is no end. Everything I provided

you with in this program is EXACTLY what I do on a regular
basis to keep me in shape all year round.
So, my advice is pretty simple…
First, take stock of your achievement. Lock in the ‘win’ as fast

as possible by taking ‘after’ photos and measurements as
I outlined at the start of this section.
Second, an extremely important part of the process is to

allow adequate recovery and for you to recharge and get
ready for your next goal.
So, if you are feeling great keep going. However, this is also
a perfect time to take a ‘recovery week’.
During this time I suggest to:
1. Continue to eat five times per day as per the healthy eating
guidelines I’ve outlined in Part 2. It’s ok during this time to
throw in a ‘cheat meal’ or two and relax a little.
2. I suggest training only 2-3 times during recovery week using

either a Core or HIIT workout.
3. Enjoy time outdoors, or doing activities that allow you to

create some space away from the gym and experience
other things in life! Enjoy your new body and new attitude
as much as you can.
4. Connect with the community and share your story.

It’s time to give back. Share your new love of life and
become a positive role model for others around you.
158
Third, now you’ve finished one journey it’s time to
start another! Whatever you do, don’t stop!
Why not check out Phase 3 of my

Emily Skye F.I.T. Program?
You have already made it two thirds of the way
through so why not see how far you can go with
the next phase of the Emily Skye F.I.T program.
This is going to be the final stage in the program
and where the true transformation will kick in. By
this time you’ve turned your body into a total fat
burning machine. It’s time to further tone and sculpt
while flattening your tummy and mid section. The
more you continue to build upon the habits and
new lifestyle you’ve created, the easier everything
becomes until it’s second nature.
Now it’s time to look at your goals, see how far you
have come and aim even higher.
Look over the goal setting section, re-set your goals,

and get going!
Congratulations once again.
I believe in you. Believe in yourself. And remember...
Love Emily
159
, , ,
Don t ever believe you can t do something. If you have a dream you ve got to go for it not
matter what other people think. Believe in yourself and know that you are more than capable
of achieving it, and most importantly, believe that you deserve it. When people tell you that you
, , ,
can t do something it s usually because they couldn' t do it themselves! Ignore negative people
who put you down and make you feel inferior or inadequate. Surround yourself with people who
believe in you and support you along your journey.
,
If you really want something, you ve got to do every-thing in your power to get it! Commit
yourself to your dream, plan what needs to be done to achieve it, be consistent, dedicated and
resilient. Pick yourself back up no matter how many times you fall and keep persevering until you
reach your goal!
Be responsible for yourself, your life and your happiness. Your life is yours alone so rise up and
,
live it to the best of your ability and don t ever settle for being anything but your best!
X Emily Skye
160

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©2015 Emily Skye Fitness Pty Ltd

Part 2: Nutrition Overview 24 Part 4: Emily Skye F.I.T. program 122

So please know this….

Jami Sarah Kristie

Jennifer April Melissa

Day 1 Measurements - Arms 11 1/2” Bust 38”

I used to look through countless fitness magazines at the

THE PERSON I USED TO BE...

I think my insecurities stemmed from my school years where

I started modelling when I was about 15. It was something that

If I was lucky enough to get a job, I’d make excuses as to why

I didn’t know who I was and I definitely wasn’t comfortable or

YOU CAN HAVE IT TOO!

1. Set a definite goal.

2. Go all-out to achieve it and do whatever it takes to get there.

NOW is the time where no distraction or obstacle is too big.

NOW is the time when you finally put YOU first!

This is what my Emily Skye F.I.T. program is all about.

Fitness. Inspiration. Transformation.

And know this…

When you’re committed, it truly can be an unstoppable combination.

Welcome to the Emily Skye F.I.T. team

Who is Emily Skye F.I.T. (Phase 2) for?

Emily Skye F.I.T. (Phase 2) explained

Where am I at? MY PLAN:

Where am I at? MY PLAN:

PLANNED TRAINING BREAK: Take a week off.

• To lose body fat fast & tone up specific problems areas

• Losing motivation and lack of willpower to continue

• Overcome plateaus no matter what changes are made

My program works by combining the following:

IMPORTANT INFORMATION BEFORE STARTING

• Individual results may vary.

FOCUSED INTENSE TONING.

It’s effective because it provides

The problem with most fitness

- You plateau: The body becomes

- You get bored and lose

Tremblay, A., Simoneau,

The recommended meals for your next 4

These are the foods and meals that I

Why ‘back to basics’?

The reason I recommend these foods is

To make things easier I’ve included a

In addition, I have also included a huge

This ‘cheating on my diet plan without

“What gets measured gets done!”

1. Before & After photos

And they are specifically in order of terms of importance and reliability.

“I’ve purchased the FIT

- Take the photos in a bikini or tight gym

- Take a natural relaxed stance without ‘posing’.

- Stand in front of a plain coloured wall, with

- Remember to take your photos regularly

Measure your chest, waist, lower abdomen,

The main reason why you do not want to rely

Put 100% Into It

Stop Making Excuses

Fruits and Berries

Meat and Fish

Organic Raw Protein

When to take: Take 5g on a daily basis.

Fish Oil and Flaxseed Oil Tablets/Liquid