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NUTRITION PLAN
WELCOME
Hi and Welcome to your Booty Challenge Custom Nutrition Plan!
Im so proud of you for taking that first step in going after your health and fitness goals.
I know how tough it can be just to get started, especially if youve been putting it off for a
while or not knowing where to start, what to eat, how to train and who to turn to.
Eating clean is based on the fundamental principles of eating healthy and nutritious
whole foods that have been unprocessed, unrefined, & contain none of the artificial
chemicals that slow down our bodies natural functions.
Have you ever wondered why you still feel sluggish after snacking on 99% fat free
yoghurt in the afternoon? Its supposed to be healthy right? This sluggishness is most
likely due to the high content of processed sugar and/or preservatives hidden in the
ingredients list. Clean eating is about eliminating these additives, and focusing on
fuelling our bodies with food in its original state.
Feed your body with bad food and you will most likely feel sluggish, get sick often and
easily, and not have the energy and steam to work out for long. You may also find it hard
to concentrate properly, and even be affected in your memory, mood, skin, hair and nails.
If you fuel your body with fresh, healthy, clean foods that are a great mix of quality protein
and complex carbohydrates, you will feel the difference and see the difference! You will
notice it with your weight, your skin, your breath, your hair & nails, and especially in how
much energy you have on a day to day basis!
The Program...
I have included a HEAP of variety in this Nutrition Plan to give you LOTS of options.
However I know some people like to keep things simple. So feel free to pick out meals
that you particularly like and repeat them throughout the week - this also means less
shopping and wastage!
You will be more likely make positive changes to your lifestyle if you can easily fit
them into your routine, so do what works for you. I find doing a food prep on a Sunday
afternoon and popping them into containers / freezing in bulk really helps and can
bring down cost too! Good luck and enjoy these delicous recipes :)
Ashy xx
BODY TYPE
As a C Body Profile your main aim is to
DROP BODY FAT & HOLD/GAIN MUSCLE
IN ORDER TO DO THIS, YOU NEED:
Calorie controlled nutrition
Macro controlled nutrition
Combination of maintaining muscle and optimising fat burning
MORNINGS
Protein, low starch carbs, good fat (starchy carbs only if within 30
minutes of training)
DURING THE DAY
Protein, unrefined carbs, good fats, lots of greens
EVENINGS
Very few to zero starchy carbs, lots of greens, protein and good fat
YOUR PLAN
All three plans are designed to help fat loss in women and although the two other plans may not be
'perfectly' designed for you, the two main goals for any nutrition plan is for someone to:
1) enjoy it
2) be able to stick to it
This being said, if you are an A girl and dislike the A plan, then try some options from the B or C
plan. As you become more confident in making Clean Eating meals that arent too big or have too
much energy, then we want you to start following these plans less, and start following what feels
right for you. Start learning how to trust your intuition, noticing what gets you the best results
and fits into your lifestyle. At any point if you need to go back and follow the plan strictly, then it is
always here.
If you like a meal or snack shown on Thursday but dont like the look of the Monday meal, then have
the Thursday one! If you would rather have the same breakfast every single day, then do it!! If you
want to swap cashews for almonds, go ahead! Following a nutrition plan like a zombie is the number
one way to start building up restriction patterns and developing food cravings. Thats why we ALWAYS
say, if in doubt refer back to my Clean Eating Guidelines (also included in the challenge) , they are easy
to follow and you get to decide when and what you eat.
POINTERS
Feel free to add AS MANY GREENS AND APPROVED VEGES
as you like to all of your meals:
GREENS:
This includes any lettuce, celery, kale, Silverbeet, Shallots, spinach, rocket, broccoli, asparagus,
alfalfa sprouts, cucumber, mung beans, Sugar Snap Peas, Brussel Sprouts, Zucchini
APPROVED VEGES:
POINTERS
Please feel free to substitute any of the meals from the
Ashy Bines Clean Eating Diet Plan. Quick and easy meals
that wont stress you out for dinner include:
3 Kangaroo Sausages + greens and approved veges (as much as you like) with any of
the approved sauces
130g Steamed Chicken Breast + greens and approved veges (as much as you like) with
any of the approved sauces
130g Steamed Salmon Fillet + greens and approved veges (as much as you like) with
any of the approved sauces
100g Lean Rib Eye Steak + greens and approved veges (as much as you like) with any
of the approved sauces
140g Tuna in Brine mixed with greens and approved veges (as much as you like) with any
of the approved sauces
AS A 'C' TYPE...
Either have your snack mid morning or mid afternoon depending on your needs.
You have a 30 minute window to consume your Post Training Protein, this applies any time you do a high
intensity workout. These should be 150 calories maximum.
SNACKS
Remember when first feeling hungry always drink
one full glass of water and wait 5-10 minutes
Often we mistake dehydration for hunger
DESIGNED TO:
Maximise satiety | Reduce total calories | Minimise insulin response + maximise fat burning
Mix one
Trial and
error to find a
combination of
healthy fats
for you
VEGIFY:
Combine both
sections and find ways
to add veggies! Every
one you add is a huge
health benefit!
CARBS
1-2 carrots
1/2 mountain bread
1 apple
cup blueberries
1 pear
medium orange or mandarin
tub un-flavoured yoghurt
1/2 cup apple sauce
(blended at home)
cup milk
baked beans snack pack (75g)
8 celery sticks
2 vita wheat crackers
2 rye cruskits
1 piece of unrefined whole grain bread (only
within 1 hour of exercise)
cucumber sticks, baby tomatoes, celery sticks
punnet strawberries
ice + scoop of 90% protein powder +
cup blue berries
1 medium capsicum sliced + 1 ryvita
unlimited lettuce + 20 - 25 sultanas
1 cup watermelon
2 apricots or 1 peach
BREAKFAST
LUNCH
DINNER
POST
TRAINING
PROTEIN
Ashys Kanga
Barby
Ashys Chicken
Parmy
Ashys Smoked
Salmon Scramble
Ashys Teriyaki
Lamb Cook up
Ashys Protein
Pancakes
Ashys Chocolate
Crepes
Ashys Famous
Kanga Burger
Ashys Thai
Beef Salad
Ashys Breakfast
Smoothie
Ashys Chicken
Parmy
Ashys High
Protein Berrycakes
Ashys Protein
Punch Fritters
1 punnet of
strawberries
and 4 brazil nuts
Ashys Oriental
Pork Stir Fry
Ashys Spicy
Snapper Salad
DAY
OPTIONAL
SNACK
BREAKFAST
LUNCH
DINNER
POST
TRAINING
PROTEIN
Ashys Oriental
Mushroom Omelette
Ashys Salmon
and cous cous
Ashys Breakfast
Smoothie
Ashys Tuna
Bean Salad
Ashys Thai
Beef Salad
Ashys Egg
White Omelette
Ashys Spicy
Snapper Salad
Ashys Chocolate
Crepes
Ashys Quick
Chicken Soup
Ashys Spicy
Mushroom Omelette
Ashys Tuna
Bean Salad
Ashys Breakfast
Smoothie
Ashys Lunch
Lamb Rissoles
Ashys Smoked
Salmon Scramble
Ashys Quick
Chicken Soup
DAY
OPTIONAL
SNACK
FILL IN THE BLANKS: Its definitely time to start trialling things yourself! Either use the recipes in this booklet or
add your own by matching the calories and macro % shown in each meal. If this is making you nervous simply go
back to week 1 & 2s set meal plans and choose some meals that you enjoyed to fill the blanks.
DAY
BREAKFAST
LUNCH
DINNER
POST
TRAINING
PROTEIN
OPTIONAL
SNACK
Ashys Egg
White Omelette
Ashys Kanga
Barby
Ashys Thai
Beef Salad
Ashys Spicy
Mushroom Omelette
Ashys Protein
Punch Fritters
Ashys Quick
Chicken Soup
Ashys Chicken
Parmy
Ashys Protein
Pancakes
Ashys Breakfast
Smoothie
ITS UP TO YOU: By the saturday of week 3, please have all meals for week 4 filled in so you can shop for ingredients
on Sunday. You should now have a good idea of how Clean Eating works and how this plan is adapted for your
body type. If youre unsure just ask your Booty Location Manager and they can help you!
DAY
BREAKFAST
LUNCH
DINNER
POST
TRAINING
PROTEIN
OPTIONAL
SNACK
PROTEIN: 31.76%
CARBS: 12.57%
....
Crack egg whites into bowl with 1 whole egg, whisk. Cut ham, fry. Add
sliced mushroom and capsicum.
Add egg mixture, cook until desired, season if required. Season with
Lemon, Salt and top with sliced avo
PROTEIN: 41.32%
CARBS: 33.37%
....
Whisk or blend your eggs, egg whites, dill and milk together. Cut your salmon
into small pieces.
Spray your frying pan,add your mix and add your salmon pieces. Toast a small
piece of sourdough and top with your salmon mix add salt, pepper and lemon
juice to suit.
PROTEIN: 35.11%
....
Blend ingredients until smooth
Cook each pancake on side until it bubbles
Flip and repeat
CARBS: 36.49%
PROTEIN: 68.46%
....
Blend ingredients until smooth
Cook on one side until bubbles
Flip pancake
CARBS: 13.80%
PROTEIN: 48.23%
....
Add oats to water first.
Add rest of ingredients.
Blend for 1 minute.
CARBS: 40.82%
PROTEIN: 37.39%
CARBS: 35.05%
....
Mix up your eggs, extra egg white, vanilla essence, skim milk and stevia
until the mix looks fluffy like clouds.
Slowly add the soy flour a bit at a time and whisk it in. Repeat until all
done so you dont get lumps (or you can chuck it all in a food processor
or vitamix).
Lightly oil your frying pan and pour in half your mix over medium heat.
Add a few berries to the cooking pancake.
Cook both sides (use a spatula to flip) and youre done. Repeat for the
remaining mix. Once cooked, add your yoghurt and the rest of your
berries to top. YUM!
PROTEIN: 29.26%
CARBS: 9.17%
....
Crack the eggs into a bowl and whisk hard. Chop the chilli and shallots
and add to the eggs.
Heat a fry pan or wok over medium heat. Add peanut oil and make sure
it covers the bottom . Pour in egg mixture and spread evenly.
Once base is a little set, add the sliced mushrooms. Cook until base is set
and then fold the omelette over on itself.
Add to plate, and garnish with trimmed snow pea sprouts, tamari sauce
and salt and pepper to taste.
PROTEIN: 21.76%
CARBS: 28.96%
....
Whisk your eggs. Chop the chilli, shallots and mix into your egg.
Heat a pan or wok, add the oil and pour in your egg mix to cover the
base. Add your chopped mushrooms onto one half of the omelette.
Put your bread in the toaster, and butter once done. Fold your omelette in
half, and place on toast. Top with the snow pea sprouts and a little tamari
and salt/pepper.
PROTEIN: 41.32%
CARBS: 33.37%
....
Whisk or blend your eggs, egg whites, dill and milk together. Cut your salmon
into small pieces.
Spray your frying pan,add your mix and add your salmon pieces. Toast a small
piece of sourdough and top with your salmon mix add salt, pepper and lemon
juice to suit.
PROTEIN: 36.31%
CARBS: 40.84%
1 tsp butter
5ml (0.17 fl. oz) extra virgin olive oil
1 pinch sea salt
1 pinch black pepper
2 baby beetroots (approx 40g each)
20ml (0.68 fl. oz) milk, skim
0.5tsp garlic, minced
1 medium sweet potato (approx 150g each)
125g (4.38 oz) kangaroo fillet
....
Marinate your Kangaroo in the olive oil, pepperand salt for half and hour.
Cut your sweet potato into cubes and place in boiling water until soft
enough to mash. Add your butter and milk and mash up.
Put your beetroot in foil and place in the oven on 180 for 30mins.
With 5 mins til your beetroot is ready, grill thekangaroo fillet to your
liking and serve together.
PROTEIN: 43.41%
CARBS: 41.58%
....
Cut your sweet potato into cubes and place in boiling wateruntil soft.
Marinate your steak for about 15 mins in a bowl with the balsamic, garlic
and pepper.
Mash your sweet potato and mix in the chives and coconut cream. Make
your super tasty and basicsalad with the tomatoes and salad leaves and
balsamic.
Cook your steak as desired and place on top of your mashnext to your
salad. Pour any juices or extra marinade on top.
PROTEIN: 27.37%
CARBS: 45.36%
....
Bring 300ml of water to the boil, add a little salt and cook egg noodles
for a minute or so. Rinse, drain and put aside. Cut the tofu into cubes and
thinly slice the onion, celery and cabbage.
Lightly spray a medium high heated wok with with cooking oil and add
the chilli flakes and garlic. Stir-fry for 1 minute. Add the tofu and stir-fry
until cooked to your preference; remove from the wok.
Lightly spray the wok again; add the onion and celery and cabbage and
stir-fry for a further 2 minutes. Put the tofu back in the wok along with
the prepared egg noodles and tamari sauce and stir gently until heated
through.
PROTEIN: 47.01%
CARBS: 40.24%
....
Make your kanga pattie:Combine the onion, mince, garlic and coriander.
Grill or dry fry till cooked.
Construct your Kanga burger.
PROTEIN: 22.30%
CARBS: 58.25%
....
Soak your lentils in water (enough to cover them) for a couple of hours
prior.
Brown your onions and garlic in a saucepan with the oil,and as the
aromastarts building add your spices too.
Keep mixing constantly for a minute or so and then add your lentilsand
stock. Bring your mix to the boil and then cover and simmer for 15
minutes. Once your lentil soup is looking and tasting perfect, just prior to
consuming add the spinach.
PROTEIN: 39.10%
CARBS: 26.03%
....
Add your milk and eggs into the food processor and mix till fluffy. Slowly
add the flour, baking powder, corn, chives and cheese until its mixed well.
Add the small chicken piece and stir together with a spoon.
Using a quick spray of oil on a non stick pan, cook on both sides until
cooked through.
Top with the cream cheese and serve.
PROTEIN: 46.64%
CARBS: 36.98%
....
Prep Your Veges: Chop the bok choy, broccoliniand trim your snow peas.
Fry the pork on high heat in a wok until seared and remove.
Remove the slim pasta from packet, rinse and put in bowl of boiling water
and rock salt.
Dice your onion, crush the ginger and garlic, and add to the wok with
coconut oil until tender and aromatic. Add your prepped veggies, slim
pastaand pork back into the wok with the sweet chilli sauce,lemon juice
and tamari. Stir fry forapprox 2 mins or until your greens are how you
like them. Serve and eat immediately.
PROTEIN: 34.85%
CARBS: 40.58%
....
Create your marinade by thinly slicing the chilli and mixing it with the
ginger,tamariand honey. Cover your salmon with itand let sit for 30mins
or so(the more the better).
Cover your couscous with boiling water in a bowl. As it puffs up,mix
through some oregeno with a fork, fluffing the couscous at the same
time.
Heat a non-stick frying pan over high heat and searboth sides. Drop the
heat and cook the salmon for another 2 mins until pink.
You have two options for serving. a) lay a bed of couscous and top it with
the salmon b) break up the salmon and mix through the couscous.
PROTEIN: 51.00%
CARBS: 38.68%
....
Drain the 4 bean mix and place in a bowl.
Add the tuna, cottage cheese, sour cream, shallots, lemon juice and pepper.
Mix well and eat. Great for a post training feast!
PROTEIN: 50.66%
CARBS: 27.29%
....
Cut the beef into thin strips and sear on high heat in a wok until the
outside is no longer pink. Remove from the pan (dont over cook!).
Add some more oil to the pan and mix the broccoli, chilli, spring onion for
a minute and then add half your oyster sauce.
Add the slim pasta, beef and rest of the oyster sauce and continue to
mixfor another minute.
Pour into a bowl and cover with the other half of your oyster sauce.
PROTEIN: 69.88%
CARBS: 18.96%
....
Make your Soup Stock: Add the ginger, lemongrass, kaffir lime leaves
and garlic to your chicken stock in a saucepan. Bring to the boil and then
simmer. Finely slice the chicken breast and add to your stock.
Return to the soup to the boil and ensure your chicken is cooked through.
Dont cook too much, jus make sure it isnt pink (chicken breast goes dry
if over cooked).
Remove from heat and stir in snow pea shoots. Serve straight away.
PROTEIN: 30.08%
CARBS: 45.38%
....
Hard boil anegg.
Mash up and mix with cottage cheese,mayonnaise and pepper
Spread the mixture over the oat wrapandtop with lettuce.
PROTEIN: 22.15%
CARBS: 25.59%
....
Prep your veggies: Grate zucchini and carrot and finely chop chives
and rosemary.
Make your patties: Mix up the mince, weetbix, chives, carrot, zucchini and
egg into balls and squish slightly. Heat the oven to 150C and line a tray
with baking paper. Bake your patties until brown (about 40mins).
Slice your sweet potato super thin and season with the rosemary. With
20mins to go, add them to your baking tray. The thinner they are, the
crispier they will get. Keep an eye on them.
Combine your salad ingredients (mixed greens, cherry tomatoes, lemon
and salt) and serve together.
PROTEIN: 56.78%
CARBS: 18.18%
....
Get your oven hot, about 200-220C.
Grill your chicken till its cooked through.
Construct your parmy: chicken ham, sauce, grated parmesan, and then
bake in the oven till the cheese is how you like it.
Add the salad leaves, cucumber, tomatoes and lemon together in a bowl
and toss.
PROTEIN: 47.33%
CARBS: 13.67%
....
Prep your veggies: Roughlychop the bok choy and broccolini, thickly
slice the onionandthinly slice the chilli and garlic. Slice the lean lamb
into strips.
Heat thewok to high and lightly spray with cooking oil spray. Quickly
sear the lamb until brown and take away from the wok.
Heat the sesame oil in the wok; stir fry the garlic, onion and chilli until its
aromatic and then add the lamb, veggies and sauce. Serve immediately.
PROTEIN: 49.33%
CARBS: 15.75%
....
Make our Marinade: Mix the honey, tamari, five spice powder, ginger and sesame
oil into a container and shake. Place the chicken in a saucepan, and mix with
marinade. Cover the saucepan and put in the fridge for at least 5-10 minutes, but
the longer the better IE an hour if you have time.
Once marinated, place the chicken on a pan and cook for approximately 5-8
minutes until cooked through (medium to low heat so not to burn marinade). As
you are frying the chicken, grill the mushroom and bok choy until tender with the
coconut oil. Add a little salt and tamari. Turn heat off.
With any remaining marinade in the saucepan, heat it up (add some corn flour
if necessary to thicken it, in case it gets runny) or add a little water if dry. Put it
Together: Add your mushys and bokchoy to a plate, Slice the chicken breast and
place it on top and finally pour the sauce you just made over the rest of the dish!
PROTEIN: 46.35%
CARBS: 14.74%
....
Season the rump with salt and pepper and cook to your liking; slice thinly.
Chop the red chilli, slice the capsicum, onion and cucumber and halve
the tomatoes; combine with the coriander, mint and salad leaves.
Top the salad with the sliced rump and drizzle with fish sauce.
PROTEIN: 46.67%
CARBS: 22.07%
....
In a large salad bowl (always go bigger than you think), break apart your
lettuce and add the chives, snow pea sprouts and croutons. Hard boil
your eggs (make sure there is no run in your yolks) and slice length ways.
Fry the chicken until cooked through (for thick fillets, cut them length
ways in half like you would for a schnitzel, so its quicker to cook). In a cup
add the yoghurt and Caeser dressing together (feel free to add some
lemon juice too).
Mix your ingredients together and add the dressing.
PROTEIN: 43.35%
CARBS: 43.59%
....
Prepare the rice (normally 2.5 times water to brownrice in a saucepan)
or the same in a rice maker.
Pre-heat your oven to 200C. Put the garlic, ginger, tamari and 10mls of
water together. Mix the tamari sauce with the same amount of water;
add the garlic and ginger together and combine.
Place the snapper in a baking dish and cover it with the sauce. Cook in
the oven until cooked through (approx 15 mins).
Meanwhile, thinly slice the onion and cucumber, toss together and set
aside. Also slice the red chilli and set aside. Top the rice with the snapper
and cucumber salad and drizzle the juices from the baking dish over the
salad. Garnish with the sliced red chilli.
PROTEIN: 54.15%
CARBS: 31.38%
....
Bring 300ml of water to the boil, add a little salt and cook the egg noodles for
a minute or so. Rinse, drain and put aside. Prep it Up: Cut your chicken into thin
strips and thinly slice the onion, celery and cabbage.
Spray a non-stick wok with cooking oil spray and heat to medium high; add the
chilli flakes and garlic for 30 secs and then add the chicken and stir-fry until the
chicken is cooked through; remove from the wok and chuck on a plate.
Spray the wok with cooking oil again; add the onion and celery and stir-fry until
tender. Add the cabbage and cook for a further 2 minutes. Add the chicken back
in with the egg noodles and tamari sauce and stir. Serve straight away.
CONGRATULATIONS!
www.ashybines.co
BODY PROFILE C