strictly bootcamp 1200 calorie plan week 2 nutrition guide

23 Pages·2013·0.26 MB·English

by  Abhinav Gupta

STRICTLY BOOTCAMP
1200 CALORIE PLAN
WEEK 2
NUTRITION GUIDE
1
Basic Nutrition Principles
1. Eat frequent, small to medium sized meals.
Avoid over-eating at any particular meal. This eating pattern keeps your
energy levels high throughout the day.
2. Eat natural foods.
Try to avoid heavily processed foods, and go for fresh organic options
where possible.
3. Eat protein with every meal.
Protein is found in meat, fish, eggs, nuts and seeds. It is essential you get
enough protein, especially during a fat loss plan as it ensures you maintain
your muscle and recover from exercise.
4. Drink plenty of water.
Preferably bottled water or filtered tap water, vital to keep your body
working optimally. Your body concentration and energy levels will drop if
you become dehydrated. You will also struggle to burn fat optimally.
5. Cut out the junk food.
Your body will not appreciate pies, pastries, chocolate, sweets, sugary
foods and takeaways. You will find that quality food will improve your mood
and energy levels and your cravings for unhealthy food will slowly
disappear. If you can avoid having unhealthy foods in your home it will help
reduce the temptation to eat them.
6. Multi-vitamin & multi-mineral.
Although we try to get a well balanced diet every day we inevitably lack
something, and so taking a general health multi-vitamin pill with breakfast
ensures our body gets its daily allowance.
Good Foods
Lean Meat
White meat is best (skinless chicken, turkey), Red meat occasionally (beef, pork). Avoid
fatty cuts of meat.
Fish and Shellfish
Fresh is better than tinned, try to include oily fish three times a week to help protect your
joints (salmon, mackerel, herring).
Nuts and Seeds
Unsalted, not roasted. Ideal for snacking. Almonds, walnuts, sunflower and pumpkin
seeds are among the best options.
Eggs
Contain good fats and protein. Preferably free range. A nice breakfast option would be
an omelette with a sensible filling.
Oils
Olive oil and groundnut oil are best. These can be used in cooking and lightly drizzled
over salads to add some healthy fats.
Tea
Oolong or Green Tea are the best options here, otherwise try to limit caffeine intake
especially with meals.
Vegetables
With the exception of potatoes these can make up a large part of your diet.
Spices
Cinnamon, turmeric, paprika, ginger, coriander, chilli and ginger are all anti-
inflammatory or good sources of anti-oxidants.
Bad Foods
Sugar
Your body doesn’t really need this at all. Avoid soft drinks (including ‘diet’ drinks),
sweets, sports drinks, pastries, ice cream, cakes and chocolate. Try to reduce or eliminate
sugar and sweeteners with hot drinks. Watch out for sugar or artificial sweeteners in most
processed foods including low or no fat foods.
Alcohol
Stored quickly as fat and can’t be used by the body for energy, limit or eliminate
completely to achieve steady fatloss.
Starch
Bread, pasta, breakfast cereals, rice, chips, crisps. The average diet contains excessive
amounts of carbohydrate and this increases the amount of fat your body stores. Healthier
options include porridge oats, muesli, sweet potatoes, quinoa and bulgur wheat.
Fruit
The guideline for 5-a-day is more specifically four portions of vegetables and one of fruit.
High in carbohydrate, ok to have once in a while but can inhibit fat loss.
Processed foods
Try to eat everything as closest to its natural state as possible. Avoid takeaway foods like
pizza and chips.
Example Nutrition
Breakfast
If you are exercising in the morning you might want to have some carbohydrate, otherwise an
omelette, boiled eggs (or poached), or a lean cut of meat and vegetables is a good option.
Natural Greek Yoghurt like Total (make sure it isn’t Greek style yoghurt) or cottage cheese are
good high protein options, so is a portion of porridge oats sprinkled with seeds (sesame,
pumpkin, flaxseeds for example), cinnamon and a small portion of blueberries.
Lunch
Similarly to breakfast you will need some protein, so lean meats (chicken / turkey), fish, eggs,
legumes are ideal. If you had some morning exercise you could add in some carbohydrates here,
maybe something like salmon, a little quinoa (carbs) and 2-3 portions of veg OR perhaps.....
Turkey and mashed sweet potato with 2 portions of veg.
Dinner
This is the best time to avoid carbohydrates as unless you exercise in the evening your body will
most likely store this as fat. A lean cut of meat and a large serving of vegetables would be best
here, something like a chicken stir fry OR a baked Fish with vegetables (perhaps asparagus and
carrots).... For an easy to prepare meal try baking your veg in tin foil with the fish too.
Snacks
A mid-morning or mid-afternoon snack will help boost your energy and curb cravings for
unhealthy food. A small handful of mixed nuts or seeds are great if still hungry try adding carrot
or cucumber sticks or some cherry tomatoes.
Sample Meal Plan
In the following pages you will find a sample 7 day meal plan for achieving great results with
Strictly Bootcamp.
You should use this as just a guide. You don’t need exact ingredients or to stick to this plan
exactly or rigidly.
The best thing to do is use it as a guide to create and develop your own weekly eating plan, that
follows our nutrition guidelines and suggestions but that can also suit you.
7 DAY PLAN
MEAL 1 SNACK 1 MEAL 2 SNACK 2 MEAL 3
Veggie 15g almond
Mediterranean Spicy Grilled
Scramble & 1 butter with
Chicken & 40g 20g raw mixed Salmon And
Wholemeal 110g raw
DAY 1 Cooked nuts Steamed
Pitta Bread chopped
Quinoa 130 cal Vegetables
363 cal celery
423 cal 203 cal
120 cal
Sun Dried
Not-So-Boring Tomato
Broccoli 20g raw mixed Turkey Stir Fry Chicken Bake
15g nut butter
DAY 2 Frittata nuts With 60g Wild With Mixed
120 cal
406 cal 130 cal Rice Steamed
326 cal Vegetables
215 cal
Mexican Stew
Sweet Potato 2 small boiled 20g raw mixed
With 75g Cod Casserole
DAY 3 Hash eggs nuts
Quinoa 189 cal
372 cal 120 cal 130 cal
411 cal
Scrambled
Egg With Turkey Fajitas Mediterranean
Mushroom & With 20g raw mixed Chicken & 60g
15g nut butter
DAY 4 Pine Nuts & 1 Guacamole & nuts Steamed
120 cal
Wholemeal 75g Quinoa 130 cal Broccoli
Pitta Bread 320 cal 215 cal
427 cal
Baked Cod Grilled
Smoked
20g raw mixed With Capers & 20g raw mixed chicken
Salmon
DAY 5 nuts Lemon & 60g nuts kebabs and
Omelette
130 cal Wild Rice 130 cal steamed veg
423 cal
301 cal 230 cal
Sun Dried
15g almond
Tomato
butter with
Broccoli 20g raw mixed Chicken Bake
110g raw Mexican Stew
DAY 6 Frittata nuts With Mixed
chopped 168 cal
406 cal 130 cal Steamed
celery
Vegetables
120 cal
422 cal
15g almond
butter with
Sweet Potato Cod Casserole Nakd cashew Not-So-Boring
110g raw
DAY 7 Hash & 60g wild rice cookie bar Turkey Stir Fry
chopped
372 cal 369 cal 143 cal 228 cal
celery
120 cal
Roasted
Veggie
Cauliflower
Scramble & 1 20g raw mixed Nakd cashew Portobello
VEGETARIAN With Tahini
Wholemeal nuts cookie bar Sandwich
OPTION Sauce & 75g
Pitta Bread 130 cal 143 cal 161 cal
Quinoa
363 cal
430 cal
= This meal is repeated at least once during the week, meaning you
should prepare in large batches to save yourself cooking time
4
DAY 1 - RECIPES
Meal 1 - Veggie Scramble & 1 Wholemeal Pitta
Ingredients Instructions
(Per serving)
•2 asparagus spears 1. Chop asparagus into 1/4 inch pieces
•1/4 red onion 2. Dice onion and sun dried tomatoes
•2 sun dried tomatoes 3. Whisk eggs and add salt and pepper
•1 tbsp olive oil 4. Add 1/2 tbsp olive oil to pan and
•1/2 tsp salt cook veggies on low heat until soft.
•1/4 tsp black pepper Remove veggies from pan.
•2 medium eggs 5. Add 1/2 tbsp oil to pan
•1 wholemeal or multi-seed pitta bread 6. Put eggs in pan.
7. Keep stirring eggs in pan until mostly
dry
8. Add veggies back into pan and stir
together.
9. Serve with warm pitta bread.
Meal 2 - Mediterranean Chicken & 40g Quinoa
NOTE: This meal is included in the 7 day plan on more than 1 occasion.
Therefore, we recommend cooking in bulk and freezing extra portions to save
yourself time during the week.
Ingredients Instructions
(Per serving)
•185g chicken breast, cubed 1. Heat the oil in a large frying pan
•3 large green olives, diced and brown chicken pieces on all
•2 sun dried tomatoes, chopped sides on high heat
•1 clove garlic, minced 2. Add spices and vegetables and
•1 tsp capers
cook for 10-15 minutes until
•1/2 tsp sea salt
cooked throughout
•1/4 tsp black pepper
3. Serve warm on a bed of quinoa
•1.5 tbsp olive oil
•40g cooked quinoa
5
Meal 3 - Spicy Grilled Salmon & Steamed Broccoli
NOTE: This meal is included in the 7 day plan on more than 1 occasion.
Therefore, we recommend cooking in bulk and freezing extra portions to save
yourself time during the week.
Ingredients Instructions
(Per serving)
•105g wild salmon fillet 1. Pre-heat oven to 180ºC
•1 pinch of sea salt 2. In a bowl, mix together the garlic,
•Ground black pepper to taste ginger and all spices with the olive
oil and stir until it reaches a paste-
•2 cloves of garlic, minced
like consistency
•1 tsp fresh thyme
3. Place salmon on kitchen foil, and
•1/4 tsp grated ginger
marinate fillet in paste
•1/2 tsp cayenne pepper
4. Close foil so salmon is wrapped up
•1/2 tsp ground cumin
and place in oven and cook for
•1 tbsp olive oil
15-20 minutes, until salmon is cooked
•100g fresh broccoli broken into
and flaky
florets
5. Serve with 100g steamed broccoli
6
DAY 2 - RECIPES
Meal 1 - Broccoli Frittata
NOTE: This meal is included in the 7 day plan on more than 1 occasion.
Therefore, we recommend cooking in bulk and freezing extra portions to save
yourself time during the week.
Ingredients Instructions
(Per serving)
1. Heat the oil in an oven proof pan
•3 whole eggs whisked together and add the onions and cook until
•1/2 diced red onion they start to brown
•3/4 cup broccoli finely chopped 2. Add the other vegetables and
•1/2 cup mushrooms continue to cook until the
•1 tsp garlic powder broccoli is tender
•Sea salt and black pepper to taste 3. Spread the vegetables evenly
•1 tbsp olive oil over the bottom of the pan
4. Add the salt, pepper and garlic to
the egg mixture and pour over
vegetables in pan
5. Bake at 160ºC in oven until egg is
firm
6. Slice and serve hot
Meal 2 - Turkey Stir Fry With 60g Wild Rice
NOTE: This meal is included in the 7 day plan on more than 1 occasion.
Therefore, we recommend cooking in bulk and freezing extra portions to save
yourself time during the week.
Ingredients Instructions
(Per serving)
•210g diced turkey breast 1. In large frying pan, add the oil and
brown the onions
•1/2 red onion
2. Add the turkey, garlic and spices and
•1 tbsp olive oil or coconut oil
cook for 1 minute
•2 minced garlic cloves
3. Add the lemon juice, chicken stock and
•60g artichoke hearts, chopped mushrooms and bring to a boil
•1/2 cup sliced mushrooms 4. Cover and cook for 3-5 minutes
•Juice from 1/2 a lemon 5. Add the basil and artichoke and cook
until mixture has reduced to desired
•1/4 cup chicken stock
thickness
•10g fresh basil
6. Serve hot with 60g wild rice
•Salt and black pepper to taste
•1 tsp red chili powder
•60g wild rice
7