STRICTLY BOOTCAMP 1200 CALORIE PLAN · omelette, boiled eggs (or poached), or a lean cut of meat...

STRICTLY BOOTCAMP

1200 CALORIE PLAN

WEEK 2NUTRITION GUIDE

1

Abhinav Gupta

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 MeatWhite meat is best (skinless chicken, turkey), Red meat occasionally (beef, pork). Avoid fatty cuts of meat.

Fish and ShellfishFresh is better than tinned, try to include oily fish three times a week to help protect your joints (salmon, mackerel, herring).

Nuts and SeedsUnsalted, not roasted. Ideal for snacking. Almonds, walnuts, sunflower and pumpkin seeds are among the best options.

EggsContain good fats and protein. Preferably free range. A nice breakfast option would be an omelette with a sensible filling.

OilsOlive oil and groundnut oil are best. These can be used in cooking and lightly drizzled over salads to add some healthy fats.

TeaOolong or Green Tea are the best options here, otherwise try to limit caffeine intake especially with meals.

VegetablesWith the exception of potatoes these can make up a large part of your diet.

SpicesCinnamon, turmeric, paprika, ginger, coriander, chilli and ginger are all anti-inflammatory or good sources of anti-oxidants.

Bad Foods

SugarYour 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.

AlcoholStored quickly as fat and can’t be used by the body for energy, limit or eliminate completely to achieve steady fatloss.

StarchBread, 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.

FruitThe 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 foodsTry 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 PLANMEAL 1 SNACK 1 MEAL 2 SNACK 2 MEAL 3

DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

DAY 6

DAY 7

VEGETARIANOPTION

VeggieScramble & 1 Wholemeal Pitta Bread

363 cal

15g almond butter with 110g raw chopped

celery120 cal

Mediterranean Chicken & 40g

Cooked Quinoa 423 cal

20g raw mixed nuts

130 cal

Spicy Grilled Salmon And

Steamed Vegetables

203 cal

Broccoli Frittata406 cal

20g raw mixed nuts

130 cal

Not-So-Boring Turkey Stir Fry With 60g Wild

Rice326 cal

15g nut butter120 cal

Sun Dried Tomato

Chicken Bake With Mixed Steamed

Vegetables215 cal

Sweet Potato Hash

372 cal

2 small boiled eggs

120 cal

Mexican Stew With 75g Quinoa 411 cal

20g raw mixed nuts

130 cal

Cod Casserole189 cal

Scrambled Egg With

Mushroom & Pine Nuts & 1 Wholemeal Pitta Bread

427 cal

15g nut butter120 cal

Turkey Fajitas With

Guacamole & 75g Quinoa

320 cal

20g raw mixed nuts

130 cal

Mediterranean Chicken & 60g

Steamed Broccoli215 cal

Smoked Salmon

Omelette423 cal

20g raw mixed nuts

130 cal

Baked Cod With Capers & Lemon & 60g

Wild Rice301 cal

20g raw mixed nuts

130 cal

Grilled chicken

kebabs and steamed veg

230 cal

Broccoli Frittata406 cal

20g raw mixed nuts

130 cal

Sun Dried Tomato

Chicken Bake With Mixed Steamed

Vegetables422 cal


celery120 cal

Mexican Stew 168 cal

Sweet Potato Hash

372 cal


celery120 cal

Cod Casserole & 60g wild rice

369 cal

Nakd cashew cookie bar

143 cal

Not-So-Boring Turkey Stir Fry

228 cal

VeggieScramble & 1 Wholemeal Pitta Bread

363 cal

20g raw mixed nuts

130 cal

Roasted Cauliflower With Tahini

Sauce & 75g Quinoa430 cal

Nakd cashew cookie bar

143 cal

Portobello Sandwich

161 cal

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= This meal is repeated at least once during the week, meaning you should prepare in large batches to save yourself cooking time

Abhinav Gupta

DAY 1 - RECIPESMeal 1 - Veggie Scramble & 1 Wholemeal Pitta

Ingredients(Per serving)

• 2 asparagus spears• 1/4 red onion• 2 sun dried tomatoes• 1 tbsp olive oil• 1/2 tsp salt• 1/4 tsp black pepper• 2 medium eggs• 1 wholemeal or multi-seed pitta bread

Instructions

1. Chop asparagus into 1/4 inch pieces2. Dice onion and sun dried tomatoes3. Whisk eggs and add salt and pepper4. Add 1/2 tbsp olive oil to pan and

cook veggies on low heat until soft. Remove veggies from pan.

5. Add 1/2 tbsp oil to pan6. Put eggs in pan.7. Keep stirring eggs in pan until mostly

dry8. Add veggies back into pan and stir

together.9. Serve with warm pitta bread.

Meal 2 - Mediterranean Chicken & 40g Quinoa


• 185g chicken breast, cubed• 3 large green olives, diced• 2 sun dried tomatoes, chopped• 1 clove garlic, minced• 1 tsp capers• 1/2 tsp sea salt• 1/4 tsp black pepper• 1.5 tbsp olive oil• 40g cooked quinoa

Instructions

1. Heat the oil in a large frying pan and brown chicken pieces on all sides on high heat

2. Add spices and vegetables and cook for 10-15 minutes until cooked throughout

3. Serve warm on a bed of quinoa

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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.

Abhinav Gupta

Meal 3 - Spicy Grilled Salmon & Steamed Broccoli


• 105g wild salmon fillet•1 pinch of sea salt•Ground black pepper to taste•2 cloves of garlic, minced•1 tsp fresh thyme•1/4 tsp grated ginger•1/2 tsp cayenne pepper•1/2 tsp ground cumin•1 tbsp olive oil•100g fresh broccoli broken into

florets

Instructions

1. Pre-heat oven to 180ºC2. In a bowl, mix together the garlic,

ginger and all spices with the olive oil and stir until it reaches a paste-like consistency

3. Place salmon on kitchen foil, and marinate fillet in paste

4. Close foil so salmon is wrapped up and place in oven and cook for 15-20 minutes, until salmon is cooked and flaky

5. Serve with 100g steamed broccoli


6

Abhinav Gupta

DAY 2 - RECIPESMeal 1 - Broccoli Frittata

Meal 2 - Turkey Stir Fry With 60g Wild Rice


• 210g diced turkey breast• 1/2 red onion• 1 tbsp olive oil or coconut oil• 2 minced garlic cloves• 60g artichoke hearts, chopped• 1/2 cup sliced mushrooms• Juice from 1/2 a lemon• 1/4 cup chicken stock• 10g fresh basil• Salt and black pepper to taste• 1 tsp red chili powder• 60g wild rice

Instructions

1. In large frying pan, add the oil and brown the onions

2. Add the turkey, garlic and spices and cook for 1 minute

3. Add the lemon juice, chicken stock and mushrooms and bring to a boil

4. Cover and cook for 3-5 minutes5. Add the basil and artichoke and cook

until mixture has reduced to desired thickness

6. Serve hot with 60g wild rice


• 3 whole eggs whisked together•1/2 diced red onion•3/4 cup broccoli finely chopped•1/2 cup mushrooms•1 tsp garlic powder•Sea salt and black pepper to taste•1 tbsp olive oil

Instructions

1. Heat the oil in an oven proof pan and add the onions and cook until they start to brown

2. Add the other vegetables and continue to cook until the broccoli is tender

3. Spread the vegetables evenly 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


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Abhinav Gupta

Meal 3 - Sun Dried Tomato Chicken Bake


• 105g chicken breast• 60g sun dried tomatoes•2 garlic cloves•1 tbsp dried basil•1 tbsp olive oil•Salt and black pepper to taste•60g steamed mixed veg (eg,

broccoli, cauliflower, carrots)

Instructions

1. Pre heat oven to 180ºC2. Place chicken in a baking dish3. Rub spices and herbs over

chicken4. Grease a baking dish with rest of the

olive oil5. Spread olive oil and sun dried

tomatoes over chicken6. Seal tightly with foil and bake for

15-20 minutes7. Remove foil and bake until chicken

is no longer pink in the middle8. Serve hot with 60g steamed veg

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Abhinav Gupta

DAY 3 - RECIPESMeal 1 - Sweet Potato Hash

Meal 2 - Mexican Stew With 85g Quinoa


• 145g diced lean lamb• 1/2 sliced red onion• 2 cloves garlic• 1.5 tsp cayenne pepper• 100g chopped tomatoes• 1 tsp ground cumin• 1/2 diced carrot• 3 celery stalks• Salt and pepper to taste• 70g cabbage leaves• 85g cooked quinoa

Instructions

1. Place all ingredients in a slow cooker, stir thoroughly

2. Cook on slow cooker for 5-6 hours until meat is throughly cooked and vegetables are tender

3. Serve quinoa on side


• 155g lean turkey mince•155g grated sweet potato•2 tbsp olive oil•Cinnamon to taste•Salt to taste

Instructions

1. Add olive oil to a large frying pan and begin browning turkey mince on medium heat

2. Once browned, add sweet potato, cinnamon and salt and keep stirring until both mince and sweet potato cooked throughout (usually around 10 minutes)

3. Serve hot

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, especially as it involves using a slow cooker and a long cooking period

9


Abhinav Gupta

Meal 3 - Cod Casserole


•1/2 cup cauliflower, diced• 1/2 cup asparagus, diced• 45g cod, broken into pieces• 2 medium eggs• 1 tbsp coconut milk• 4 tsp finely chopped chives• 1 tsp finely chopped dill• Salt and black pepper to taste• 1 tbsp olive oil

Instructions

1. Pre-heat oven to 190ºC2. Steam the cauliflower and place it

at the bottom of a glass baking dish3. Place asparagus on top of

cauliflower in baking dish4. Grill the cod with the olive oil briefly

and add on top of the asparagus5. Whisk the eggs, salt, pepper, dill,

chives, coconut milk and olive oil together

6. Pour into baking dish7. Bake in the oven for about 30

minutes or until top is turning golden8. Enjoy hot


10

Abhinav Gupta

DAY 4 - RECIPESMeal 1 - Eggs With Mushroom & Pine Nuts & 1 Pitta

Meal 2 - Turkey Fajitas With Guacamole & Quinoa


• 2 large eggs, whisked•2 tbsp chopped chives•1 cup sliced mushrooms•1 tbsp olive oil•1 tbsp pine nuts•Salt and black pepper to taste•1 multi-seed or wholemeal pitta

bread

Instructions

1. Heat oil in a frying pan and brown mushrooms. Remove onions from pan.

2. Add whisked eggs, salt and pepper to pan, stirring continuously.

3. When eggs are almost cooked, stir in chives

4. Once eggs are cooked, remove from pan

5. Serve with warm pitta and cooked mushrooms on the side


• 170g diced turkey breast• 1/2 red onion, sliced• 1 bell pepper, chopped• 1 tsp each - cumin, oregano,

coriander, chili powder• 2 cloves garlic, minced• 1 tbsp olive oil• Juice of 1/2 lemon and 1/2 lime• 40g avocado• 1 spring onion• 1/2 chopped tomato• Salt and black pepper to taste• 75g quinoa

Instructions(Per serving)

1. Marinate turkey pieces in onion, pepper, spices, garlic, salt, pepper, olive oil, lemon juice

2. Mash avocado into paste and add spring onion, tomato and salt and pepper

3. Heat oil in a frying pan and cooke the turkey on a high heat until turkey cooked throughout and vegetables softened and tender

4. Serve on bed of quinoa, coated with avocado mixture

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Abhinav Gupta

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Meal 3 - Mediterranean Chicken & 60g Broccoli


• 100g chicken breast, cubed• 1.5 large green olives, diced• 1 sun dried tomatoes, chopped• 1/2 clove garlic, minced• 1/2 tsp capers• 1/4 tsp sea salt• 1/4 tsp black pepper• 1 tbsp olive oil• 60g steamed broccoli

Instructions

1. Heat the oil in a large frying pan and brown chicken pieces on all sides on high heat

2. Add spices and vegetables and cook for 10-15 minutes until cooked throughout

3. Serve with 60g steamed broccoli


Abhinav Gupta

DAY 5 - RECIPESMeal 1 - Smoked Salmon Omelette

Meal 2 - Baked Cod & Wild Rice


• 2 large eggs, whisked•90g grilled salmon fillet, broken into

pieces•2 tsp dill•Salt and pepper to taste•1 tsp lemon juice•1 tbsp olive oil

Instructions

1. Whisk eggs with salt and pepper2. Heat oil in a frying pan and add egg

mixture and cook on medium heat3. Once bottom is cooked, flip over

and cook other side4. Once cooked, remove in plate and

place salmon pieces in middle5. Sprinkle with dill and lemon juice

before wrapping omelette shut6. Eat hot


• 150g cod fillet• 1 lemon• 2 tsp capers• 2 sprigs fresh dill• Salt and pepper to taste• 60g wild rice• 100g steamed mixed veg


1. Preheat oven to 180ºC2. Place cod in baking dish and

marinate with capers, dill, salt, pepper

3. Thinly slice the lemon and place on top of cod

4. Bake for about 15 minutes or until cod flakes easily with fork

5. Serve with wild rice and steamed mixed veg

13

Abhinav Gupta

Meal 3 - Grilled Chicken Kebab & Steamed Veg


•115g chopped chicken breast•1 clove garlic minced•2 tsp ground cumin•1 tbsp olive oil•Salt and black pepper to taste•1/2 tsp red chili powder•1 tsp lemon juice•Kebab skewers•80g mixed steamed veg


1. Marinate chicken in spices and oil for 2 hours

2. Place chicken on skewers3. Grill until fully cooked - usually

around 15-20 minutes4. Serve with mixed veg

14

Abhinav Gupta

DAY 6 - RECIPES

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Meal 1 - Broccoli Frittata


• 3 whole eggs whisked together•1/2 diced red onion•3/4 cup broccoli finely chopped•1/2 cup mushrooms•1 tsp garlic powder•Sea salt and black pepper to taste•1 tbsp olive oil

Instructions

1. Heat the oil in an oven proof pan and add the onions and cook until they start to brown

2. Add the other vegetables and continue to cook until the broccoli is tender

3. Spread the vegetables evenly 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 - Sun Dried Tomato Chicken Bake


• 215g chicken breast• 100g sun dried tomatoes•4 garlic cloves•2 tbsp dried basil•2 tbsp olive oil•Salt and black pepper to taste•60g steamed mixed veg (eg,

broccoli, cauliflower, carrots)•40g cooked quinoa

Instructions

1. Pre heat oven to 180ºC2. Place chicken in a baking dish3. Rub spices and herbs over

chicken4. Grease a baking dish with rest of the

olive oil5. Spread olive oil and sun dried

tomatoes over chicken6. Seal tightly with foil and bake for

15-20 minutes7. Remove foil and bake until chicken

is no longer pink in the middle8. Serve hot with 60g steamed veg and

cooked quinoa


Abhinav Gupta

Meal 3 - Mexican Stew

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• 75g diced lean lamb• 1/4 sliced red onion• 1 cloves garlic• 1 tsp cayenne pepper• 50g chopped tomatoes• 1/2 tsp ground cumin• 1/2 diced carrot• 2 celery stalks• Salt and pepper to taste• 40g cabbage leaves

Instructions

1. Place all ingredients in a slow cooker, stir thoroughly

2. Cook on slow cooker for 5-6 hours until meat is throughly cooked and vegetables are tender

3. Serve hot

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, especially as it involves using a slow cooker and a long cooking period

Abhinav Gupta

DAY 7 - RECIPES

17

Meal 1 - Sweet Potato Hash


• 150g lean turkey mince•150g grated sweet potato•2 tbsp olive oil•Cinnamon to taste•Salt to taste

Instructions

1. Add olive oil to a large frying pan and begin browning turkey mince on medium heat

2. Once browned, add sweet potato, cinnamon and salt and keep stirring until both mince and sweet potato cooked throughout (usually around 10 minutes)

3. Serve hot


Meal 2 - Cod Casserole & 60g Wild Rice


•1/2 cup cauliflower, diced• 1/2 cup asparagus, diced• 60g cod, broken into pieces• 2 large eggs• 2 tbsp coconut milk• 4 tsp finely chopped chives• 1 tsp finely chopped dill• Salt and black pepper to taste• 2 tbsp olive oil• 60g wild rice

Instructions

1. Pre-heat oven to 190ºC2. Steam the cauliflower and place it

at the bottom of a glass baking dish3. Place asparagus on top of

cauliflower in baking dish4. Grill the cod with the olive oil briefly

and add on top of the asparagus5. Whisk the eggs, salt, pepper, dill,

chives, coconut milk and olive oil together

6. Pour into baking dish7. Bake in the oven for about 30

minutes or until top is turning golden8. Enjoy hot with wild rice


Abhinav Gupta

18

Meal 3 - Turkey Stir Fry


• 165g diced turkey breast• 1/2 red onion• 1 tbsp olive oil or coconut oil• 2 minced garlic cloves• 60g artichoke hearts, chopped• 1/2 cup sliced mushrooms• Juice from 1/2 a lemon• 1/4 cup chicken stock• 10g fresh basil• Salt and black pepper to taste• 1 tsp red chili powder

Instructions

1. In large frying pan, add the oil and brown the onions

2. Add the turkey, garlic and spices and cook for 1 minute

3. Add the lemon juice, chicken stock and mushrooms and bring to a boil

4. Cover and cook for 3-5 minutes5. Add the basil and artichoke and cook

until mixture has reduced to desired thickness

6. Serve hot


Abhinav Gupta

Vegetarian - RECIPES

Meal 2 - Roasted Cauliflower With Tahini & Quinoa


•180g chopped cauliflower•1 tbsp olive oil•2 tsp ground cumin•Salt and black pepper to taste•40g tahini•2 cloves garlic, minced•Juice of 1/2 lemon•75g cooked quinoa


1. Heat oven to 240ºC2. Toss together olive oil, cumin, salt,

pepper and cauliflower3. Spread out evenly on baking sheet

and bake in over for 25-30 minutes4. Combine tahini, garlic, lemon juice

and 1/2 cup water in a small bowl and season with salt

5. Heat gently until desired thickness6. Serve cauliflower on bed of quinoa

with tahini sauce on top

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Meal 1 - Veggie Scramble & 1 Wholemeal Pitta


• 2 asparagus spears• 1/4 red onion• 2 sun dried tomatoes• 1 tbsp olive oil• 1/2 tsp salt• 1/4 tsp black pepper• 2 medium eggs• 1 wholemeal or multi-seed pitta bread

Instructions

1. Chop asparagus into 1/4 inch pieces2. Dice onion and sun dried tomatoes3. Whisk eggs and add salt and pepper4. Add 1/2 tbsp olive oil to pan and

cook veggies on low heat until soft. Remove veggies from pan.

5. Add 1/2 tbsp oil to pan6. Put eggs in pan.7. Keep stirring eggs in pan until mostly

dry8. Add veggies back into pan and stir

together.9. Serve with warm pitta bread.

Abhinav Gupta

Meal 3 - Portobello Sandwich


• 2 portobello mushrooms• 15g almond butter• 1/4 head of lettuce• 40g avocado• 1 spring onion• 1 tbsp olive oil• Salt and pepper to taste

Instructions

1. Grill the portobello mushrooms in the olive oil until cooked throughout

2. Mash the avocado with salt, pepper and spring onion into a paste.

3. Spread nut butter over 1 mushroom, place lettuce on top.

4. Spread avocado mixture over other mushroom

5. Put together and eat like a sandwich

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Abhinav Gupta

STRICTLY BOOTCAMP 1200 CALORIE PLAN · omelette, boiled eggs (or poached), or a lean cut of meat...

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