fitness first

10-week get fit

nutrition programme

20566344_m

GET BACK ON TRACK

  • 11 Jan 2016

Go on a smoother fitness journey with the articles below :
The Goal-Setting Strategy
Portion Control
Shop Healthier, Get Fitter

Check out the rest of our articles for more health and fitness info!
Week 1: The food connection to fitness
Week 1: Fun, Delicious and totally nutritious
Week 1: Hydration & Health

If you ever feel you need some extra support and focus, we have designed a simple 3 day re-boot plan for you. This easy to follow and flexible plan gives you the support to ‘jump back on your health wagon’.

It’s not about precise recipes. It’s about a functional framework of ideas that you can adjust to suit yourself. Choose your preferred meal options. Adjust them slightly to fit your palate and enjoy the empowerment of knowing that you are in control.

Menu Options are:

  1. Western Menu – western foods including meats
  2. Vegetarian menu – largely western with no meat
  3. Asian Menu – local hawker markets and home recommendations
  4. Mix and match – Take a meal from any of the menus and enjoy

Before You Start:

Tip: Go to the supermarket before you start your reboot and plan your three days ahead so you have all ingredients needed to focus on jumping back on your health wagon.

Tip: You may also like to refer to the ‘Portions patrol’ document to aid in getting your Re-boot just right.

Essential Guidelines to Follow:

  1. Rotate your meals. That means what you have for breakfast today you can’t have tomorrow, you will need to choose another of the below options.
  2. Don’t skip meals.
  3. Beat the dip. Have a snack before your energy dips especially the afternoon (for example. If you usually dip at 3.30 eat something about 2.45).
  4. Having breakfast in the morning is just as important as not eating the carbohydrates after 5pm. These are two of the most important weight loss rules.
  5. Ensure you drink 2-3 litres of water per day. Ideally 1.5 litres of this between 7am-12noon. No drinks containing sugar or sugar replacements. 1 caffeine drink per day only.

Dining Out – Any Meal

  • Your ratios should be 55% vegetable, 30% protein 15% Grains, beans pulses (maximum).
  • No dessert or fruit (Fruits are for snack times. They can create digestive gas when mixed with meals, bloating, burping, flatulence, discomfort).

Your 3 day reboot

Western Menu Plan

Upon Waking:

  • Large glass of water with ¼ squeezed lemon
  • Large glass of water with a thumb size of grated fresh ginger (or more if desired. You can boil water with ginger if you want a stronger flavour)

Breakfast Options:

  • 1 Bagel, hummus or cream cheese and x3-5 slices smoked salmon, cucumber or avocado
  • 1 cup fresh berries with ½ cup mixed seeds/raw nuts with whole fat unsweetened yoghurt. ½ cup of oats. Add nut milk if needed. (you can soak this the night before in the fridge also)
  • Egg white omelet (x2 eggs) with x3 vegetables of choice. Coriander (Chinese parsley) and spring onion diced on top with sprinkle of pepper
  • Smoothie
  • 2 pieces of whole grain or gluten free toast with sliced ham and sliced cucumber or/and tomato

Snack:

  • Nuts/seeds small handful with green tea, or black coffee or black tea.
  • 1 apple with handful raw nuts.
  • Vegetable sticks (5 of each, carrot, celery, sugar snap peas) with handful raw nuts/ seeds or 1 large desert spoon of hummus.
  • 1/2 cup fresh berries of choice with 6-10 soaked almonds or cashew nuts (soaking is preferable but not essential).
  • Protein shake (if your protein powder does note have any sugar form in the first 3 ingredients) ideally.
  • Smoothie
  • A small yoghurt with handful raw nuts or seeds, or a piece of fruit.

Lunch Options:

  • 1 Chicken breast (baked or boiled) sliced in a salad of fresh rocket, tomato, shaved carrot, beetroot and fresh coriander.
  • Fresh vegetable sticks (1 carrot, 2 stick celery, 5 French beans raw). Eat with 3 desert spoons hummus and 2 hard boiled egg.
  • Sandwich on whole grain or gluten free bread. 2 vegetables of choice plus any green leaves (rocket, spinach, kale, beet leaves) and fresh sweet basil leaves. Easy protein; tin of salmon or sardines, or boiled egg, or goats cheese of choice or last nights leftover roast chicken. A thin spread of pesto).
  • Fresh Kale (1 cup) & shaved carrot (1 carrot) salad with roasted salmon fillet (x2 of your palm size) & ginger dressing.

Dinner:
N.B These dishes can also be lunch options. Or lunch options can be left over dinner from the night before. Ensure there is protein left over as well.

  • Smoothie & Bowl of Pumpkin & chicken soup (dairy free) – no bread with the soup – for weight management.
  • Whole Roast chicken (stuff chicken with onions until full. Drizzle with olive oil and all purpose seasoning. Bake on 180c for 1-1.5hrs depending on size of chicken.Vege cook broccoli, green beans, and green peas together for 3-5 minutes. Drizzle in olive and a squeeze of lemon.
  • Pan seared salmon with pepper, olive oil and capers Salad with rocket, roast chargrilled capsicum (can buy in a jar also), fresh basil and French beans.
    Dressing; 1 clove garlic chopped, olive oil and 1 lemon, salt and pepper. Shake well then pour over salad.
  • Bake white fillet of fish. On the top place finely chopped pear, red onion, fresh chilli (if you like it), any fresh herbs, drizzle with olive oil and a little balsamic . Bake for 25 minutes Roast 1 whole pumpkin. Dice into pieces and bake. Season to taste. Mix with roasted pine nuts, raw finely chopped red onion and fresh coriander.
  • Roast chicken breast: Slice in side and stuff it with olives, chopped garlic, halved walnuts, sage leaves and olive oil. Mix together. Stuff into breast slit, rub excess on outside. Cook 20-25 minutes Vegetable stir fry (with 5 different vegetables, sauté in the wok with soy sauce/tamari & fresh herbs, fresh ginger.
  • Roast vegetable salad: Roast sweet potato, pumpkin, red onions, 6 baby potatoes (no more), capsicum, together in a baking dish. Drizzle with olive oil and seasoning to taste. Mix with fresh basil, coriander and kidney beans.1 palm sized lean lamb or salmon.
  • Ginger & Turmeric Spiced Carrot Soup.

Before Bed:

  • 1 cup hot water with fresh ginger.
  • 1 cup non caffeinated herbal tea, sleepy time tea, chamomile tea, relaxing or calming tea blend.

Vegetarian Menu

Breakfast

  • Oats based cereal 1 ½ cups (no added sugar or sweetener). Half cup of any seed & nut mixture (raw), teaspoon of chia seeds and any dairy milk alternative.
  • Smoothie: 1 cup frozen mixed berries, ½ pear, ¼ avocado, ½ cup fresh kale or spinach, 1 tsp chia seeds, 1 tsp coconut oil, 1 cup non diary milk of choice or coconut water.
  • Gluten free toast x 2 pieces with x2 poached egg or scrambled tofu and 1 sliced tomato.
  • Quinoa and apple porridge with coconut milk (see recipes).

Snack

  • Nuts/seeds small handful with green tea, or black coffee or black tea.
  • 1 apple with handful raw nuts.
  • Vegetable sticks (5 of each, carrot, celery, sugar snap peas) with handful raw nuts/ seeds or 1 large desert spoon of hummus.
  • ½ cup fresh berries of choice with 6-10 soaked almonds or cashew nuts (soaking is preferable but not essential).
  • Protein shake (if your protein powder does not have any sugar form in the first 3 ingredients) ideally.
  • Smoothie

Lunch

  • Mixed vegetable & lentil soup (1 sweet potato, 1 carrot, 3 baby corns, half leek, stock season to taste, 1 teaspoon turmeric, ½ cup preferred lentils or soup mix).
  • Baby Spinach, fresh basil and roasted pumpkin (squash) salad with chick peas (garbanzo beans) (dressing, ½ lemon, olive oil, and black pepper).
  • Mixture of salad leaves (whatever is in the fridge) with mixed seeds and roasted sweet potato and half cup of cooked green lentils.
  • Sandwich on whole grain or gluten free bread. Avocado, any greens, shaved carrot, fresh sweet basil leaves, thinly sliced halloumi or goats cheese or feta cheese, thin spread of pesto.

Snack

  • Nuts/seeds small handful with green tea, or black coffee or black tea.
  • 1 apple with handful raw nuts.
  • Vegetable sticks (5 of each, carrot, celery, sugar snap peas) with handful raw nuts/ seeds or 1 large desert spoon of hummus.
  • ½ cup fresh berries of choice with 6-10 soaked almonds or cashew nuts (soaking is preferable but not essential).
  • Protein shake (if your protein powder does note have any sugar form in the first 3 ingredients) ideally.
  • Smoothie ½ banana, 1 desert spoon peanut butter, 1 cup milk of choice, crushed ice as preferred.

Dinner

  • Roast vegetable salad: Roast sweet potato, pumpkin, red onions, 6 baby potatoes (no more), capsicum, together in a baking dish. Drizzle with olive oil and seasoning to taste. Mix with fresh basil, coriander and kidney beans. Add ½ cup of cooked rice on the side (beans and rice form a complete protein).
  • Pizza. Grate 1 beetroot, & 1 carrot. Add 1 egg or egg replacement. 1 cup garbanzo beans (chick peas), 3 sprigs fresh coriander, seasoning to taste mix altogether. Spread in frying pan with a little coconut oil or oven. Cook until crisp on outside. Remove. Add sliced avocado, fresh rocket and shavings of goats cheese or almond flakes.
  • Rice paper wraps. Sweet potato sticks baked, capsicum raw or roasted, red onion cooked or raw, marinated tofu (fresh ginger, honey, soy sauce), spinach. Soak the rice paper. Lay a small content of each on the rice paper and roll (like sushi). Alternatively, just eat the content without wrapping and add an extra portion of spinach just because you can.
  • Quinoa and cauliflower curry. Rinse and boil quinoa 2x water to 1x quinoa with a little stock. Cauliflower rice (cut heads off and blend until smooth or grate if you have no blender) Eat raw or place in thin layer on oven tray with a little olive oil. Bake 10 minutes. Dice any 3 vegetables you like and add to a pot. Pour in coconut cream, 1 teaspoon curry powder, 1 teaspoon turmeric, , thumb sized grated fresh ginger (or more to taste), ¼ squeezed lemon and fresh chili optional.Mix quinoa and cauliflower together and pour curry sauce over the top.

Before Bed

  • 1 cup hot water with fresh ginger
  • 1 cup non caffeinated herbal tea, sleepy time tea, chamomile tea, relaxing or calming tea blend.

Asian Menu

Breakfast

  • 2 rolls chee cheong fun (steamed rice roll) with prawn filling, less sauce & sesame oil
  • 1 bowl lontong (compressed rice cake wrapped & cooked in banana leaf, beancurd, egg & sayur lodeh vegetables) with less gravy & coconut shavings
  • 2 pieces chapatti (unleavened flatbread made with wholemeal flour) & dhal (lentil curry)
  • 1 banh mi (Vietnamese bread) with tuna/egg & salad

Snack

  • 3 pieces non-fried (i.e. steam) dim sum items (e.g. prawn dumpling, chicken pau)
  • 1 bowl soya bean curd with less sugar syrup
  • 1 bowl green/red bean soup
  • Western snack option

Lunch

  • 1 plate chicken rice with 1 cup of rice & one palm-sized portion skinless lean cut of meat (e.g. chicken fillet/chicken breast) + vegetable side dish (e.g. blanched bok choy) with less oil/sauce & no fried onions
  • 1 plate economy rice (mixed rice) with two portions vegetables with less gravy & one palm-sized portion non-deep fried meat/protein (e.g. egg, meat, fish, tofu)
  • 1 soup based noodle or mee soto (chicken/beef soup with noodle) made of whole-grain noodles
  • 1 bowl Bibimbap (Korean mixed rice with vegetables, egg & meat/tofu)

Snack

  • 3 pieces non-fried (i.e. steam) dim sum items (e.g. prawn dumpling, chicken pau)
  • 1 bowl soya bean curd with less sugar syrup
  • 1 bowl green/red bean soup
  • Western snack option

Dinner

  • 1 bowl Yong Tau Foo with 2 portions vegetables & non-deep fried protein choices (e.g. egg, tofu) & mung bean vermicelli
  • 1 plate Thai basil chicken rice with egg & mango/papaya salad
  • 1 bowl of soba noodles with a non-deep fried protein side dish (e.g. sashimi, unagi) plus Japanese salad
  • 1 bowl ikan asam pedas (fish cooked in tamarind soup) with brown rice & stir-fried kangkong (water convolvulus)

Tips Towards a Successful Re-boot

Some of these may not be on your menu plan but feel free to incorporate and enjoy.

  1. Foods to eat in abundance: Pumpkin and green vegetables. Eat as many as you like but be sure to rotate.
  2. Ensure you add a little unheated olive oil to greens as it helps you absorb the nutrients from many vegetables.
  3. Methods: Baking your protein is a very easy method as you can prepare it in advance and keep it in the fridge. It is also very healthy as it is not cooked in oil and has a low saturated fat content. There are many different ways you can bake and flavours you can use.
    Fast effective & Tasty toppings to sit on top of your baked protein: Spoon of pesto, chopped pear, capsicum, ginger, soy sauce and a dash of honey.
  4. Leftovers: These are a brilliant way to get a good meal the next day. Below are lunch suggestions but if you choose to take last night’s leftovers they will be fine also.
  5. Rule: One of the main weight loss rules is to eat no carbohydrates after 5pm, preferably 3pm. This is when your bodies metabolism slows down ready for sleep and you do not burn off the foods you eat easily. Therefore, avoid pasta, rice, breads, potato, sweets after 5pm. Make this an absolute. Then ensure your breakfast has 30% protein every morning.

Acceptance of risk and waiver of liability
I confirm and acknowledge my participation is limited to my own abilities and medical condition(s) (known or otherwise). I acknowledge associated risks of participation in the event I suffer from a medical condition, disability or other injury which may compromise my health and safety. I further acknowledge this may impact my end result and I absolve Fitness First of all liability, losses and damage for any injury I may suffer as a result of my participation.

Reference:

  1. Asian Menu section formulated by: Eat Right Consultancy

The Fitness First Get Fit Nutrition Programme has been formulated in conjunction with Sara Valentine at Valentine Nutrition.

←   BACK
Bonsey JadenGET BACK ON TRACK