THE TURBULENCE TRAINING PERFECT NUTRITIONMeats, Poultry & Fish Look for hormone and antibiotic free...

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THE TURBULENCE TRAINING

PERFECT

MEAL PLANSNUTRITION

Lori KennedyRegistered Holistic Nutritionist&Craig BallantyneCertified Turbulence Trainer

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Lori KennedyRegistered Holistic Nutritionist Creator, TT Perfect Meal Plans

ABoUT THE AUTHoR

With over 10 years of experience in the fitness and nutrition world, Lori is the founder WOW! Weight Loss and the WOW! Practitioner License Opportunity. WOW! has helped thousands of clients achieve their nutrition and weight loss goals across Canada.

Lori started her career as a personal trainer while attending Concordia University in Montreal. At the same time, she was suffering from severe stomach issues which went undiagnosed by many doctors over a two- year period.

Fortunately, Lori was introduced to a naturopath, who developed a Candida protocol for Lori to follow during her time away at school. Lori credits her ND for literally “saving her life” and introducing her to the power of food.

Lori quickly established herself as an expert personal trainer and fitness program developer. She was one of six team members responsible for the build out and start up of The Pavilion, a 20,000 square foot fitness complex. At a very young age she single- handedly managed a budget of well over seven figures and was responsible for generating revenue of over six figures within the first six months of opening.

Although she was successful in her fitness management career, her passion was with food and nutrition. Lori returned to school to study holistic nutrition. While managing the nutrition department for all three locations of the Womens Fitness Clubs of Canada, fellow nutritionists and personal trainers sought out Lori’s successful weight-loss program and her advice on sales and marketing their own businesses.

Currently Lori holds a position on the Board of Directors as Vice President of sales and marketing for the Canadian Association of Nutrition Professionals (CAHN-Pro) and writes for a variety of fitness and nutrition publications. To date Lori has mentored over 250 nutritionists, dietitians and personal trainers within Canada to help start and grow their private practices, improve client compliancy, increase sales and better market their businesses.


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CONTENTSCONTENTSThe Perfect Meal Plan Recommended Food List . . . . . . . . . . . . . 1 Grocery & Food Brand List . . . . . . . . . . . . . . . . . . . . . . . . . . . 5

ShakES & BrEakfaSTS Morning Smoothie . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9 Minty Choco Shake . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9 Health Smoothie . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10 Better-than-a-Cookie Shake . . . . . . . . . . . . . . . . . . . . . . . . 10 Cinna-Apple Shake . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10 Creamy Berry Shake . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11 Nutty Chocolate Yogurt Shake . . . . . . . . . . . . . . . . . . . . . . 11 BioTrust Low Carb Protein Powder Oatmeal . . . . . . . . . . . . . . 11 Broccoli Cheese Omelet . . . . . . . . . . . . . . . . . . . . . . . . . . . 12 Breakfast Burrito . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12 Blueberry Pancakes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13

MaIN MEaLS Asian Apple Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15 Green Salad with Salmon . . . . . . . . . . . . . . . . . . . . . . . . . . 15 Speedy Tuna Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16 Greek Spinach Salad with Chicken . . . . . . . . . . . . . . . . . . . . 16

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Tuna Nicoise Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17 Grilled Shrimp . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18 Chicken Stir Fry . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19 Lemon Basil Chicken Breast . . . . . . . . . . . . . . . . . . . . . . . . 20 Ground Turkey Casserole . . . . . . . . . . . . . . . . . . . . . . . . . 21 No Fry Salmon Patties . . . . . . . . . . . . . . . . . . . . . . . . . . . 22 Quick Turkey Chili . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22 Turkey Spinach Sandwich . . . . . . . . . . . . . . . . . . . . . . . . . 23 Grilled Salmon with Dijon Mustard Sauce . . . . . . . . . . . . . . . 24 Salsa Snapper . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24 Thai Beef with Stir Fry with Veggies . . . . . . . . . . . . . . . . . . . 25 Grilled Chicken and Green Beans . . . . . . . . . . . . . . . . . . . . 26 Turkey Burgers . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26 Meatballs Marinara . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27

SOupS & SIdE dIShES Cream of Broccoli & Green Onion Soup . . . . . . . . . . . . . . . . . 29 Vegetable Soup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30 Mashed Cauliflower . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31 Crispy Kale Chips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31 Kale Coleslaw . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32

8-WEEk MEaL pLaNS Meal Plans for Men . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33 Meal Plans for Women . . . . . . . . . . . . . . . . . . . . . . . . . . . 75


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THE PERFECT MEAL PLAN

Recommended Food List

Below is a list of foods you should be eating from 90% of the time. These foods unlock the metabolic KEY to shedding fat, increasing lean muscle mass and keeping your metabolism

revved up. When you consistently eat these foods you should never have diet again.

Carb & Protein – Legumes(considered primarily as a carb source, ½ cup per choice)

Starchy Vegetables

• Black beans

• Cannelloni beans

• Chickpeas/garbanzo beans

• Kidney beans

• Lentils

• Lima beans

• Mung beans

• Navy beans

• Split peas

• Beets – ½ cup

• Butternut squash – ½ cup

• Cooked carrots – ½ cup

• Peas – ½ cup

• Potato – ½ cup

• Pumpkin – ½ cup

• Soybeans/Edamame (shelled) – ½ cup

• Sweet potato – ½ cup

• Summer squash - 1 cup

• Turnip – ½ cup

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Protein(Serving size is width of your palm – 4 ounces for women & 6 ounces for men. Grass fed-organic-free range is best.)

Fat(Nuts and nut butters should be raw with no salt or sugar added.)

• Allegro cheese 4% cheese – 2 ounces (any flavor)

• BioTrust Low carb protein powder – 1 scoop

• Bison & venison

• Chicken

• Cottage cheese, ricotta cheese – ½ cup for a snack, ¾ cup for a meal

• Cottage cheese, pressed – ½ cup for a meal

• Eggs Women: 2 whole or 1 whole + 4 whites Men: 3 whole or 1 whole + 6 whites

• Fermented tofu or tempeh

• Lamb

• Lean red meat

• Liberte Greek yoghurt 0% – ¾ cup

• Liberte organic plain low fat or non-fat yoghurt – ¾ cup

• Liquid egg whites – ½ cup

• Pork tenderloin

• Shellfish

• Turkey

• Almonds – 12

• Brazil nuts – 5

• Cashews – 8

• Macadamia nuts – 5

• Nut butter 1 tbsp

• Pecans – 7

• Pistachios – 16

• Seeds – 2 to 3 tbsp

• Walnuts – 6

• olive oil – 1 tbsp

• other oil – 1 tsp

• Avocado – ¼

• Mayonnaise (canola or olive oil based) – 1 tsp

• olives – 6

• Butter – 1 tsp

• Flaxseed/chia seeds (ground) – 1 to 3 tbsp

• Flaxseed oil – 1 tbsp

• organic egg yolks – 2

• organic coconut butter/oil – 1 tbsp

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Vegetables(1 cup raw or ½ cup cooked. Choose local seasonal or organic when possible. All green/non-starchy vegetables.)

Fruit

• Spinach

• Kale

• Broccoli

• Bok choy

• Celery

• Cucumber

• Zucchini

• Asparagus

• Brussel sprouts

• Green beans

• Artichokes

• Rapini

• Dandelion greens

• Leeks

• Collard greens

• Parsley

• Bean sprouts

• Coloured peppers

• Lettuce (except Iceberg)

• Tomatoes

• onions

• Garlic

• Eggplant

• Cauliflower

• Mushrooms

• Carrots

• Spaghetti squash, etc.

• Apples – 1 small

• Apricots – 3

• Banana – ½ (to be used in protein shakes, not eaten alone)

• Berries – ½ cup

• Cherries – 12

• Grapefruit – 1 whole

• Grapes – 15

• Kiwi – 1 small

• oranges – 1 small

• Peaches – 1 small

• Pears – 1 small

• Pineapple – ½ cup

• Plums – 1 small

• Watermelon – 1 cup

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Dairy & Dairy Substitutes

Drinks

Spices & CondimentsOpt for organic spices – some regular spices have MSG in them.

• Almond milk (unsweetened) – 1 cup

• Goat cheese, sheep cheese – 1tbsp

• Goat’s milk – ½ cup

• Goat yoghurt – ½ cup

• Plain soy milk (unsweetened) - ½ cup

• organic milk – ½ cup

• All herbal teas

• Coffee – 1 cup per day

• Dandelion root tea

• Green Tea

• Sodium free soda water – Perrier, San Pellegrino

• Tip: Brew a flavored herbal tea and mix with San Pellegrino and ice

• Athletic Greens Powder + 2 cups filtered water

• Red or white wine – 6 oz glass

• Metabolic Booster Tea: + ½ fresh lemon juice + 1 inch peeled and chopped ginger + pinch of cayenne pepper + 8 cups of green tea (serve hot or cold)

• All spices included, specifically recommended: cinnamon, carob, cumin, dill, garlic, ginger, oregano, parsley, cilantro, rosemary, thyme, tumeric, cayenne and cumin

• Aged balsamic vinegar

• Apple cider vinegar

• Lemon/lime juice

• Mustards free of sugar

• Salsa – Garden Fresh brand

• Sea salt

• Sesame seed oil (considered a fat) – 1 tsp

• Tamari sauce GF

• Worcestershire sauce

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Breads & FloursFood for Life Ezekiel Bread – sprouted grain but not gluten free www.foodforlife.com

Canyon Bakehouse – Dedicated gluten free bakery www.canyonbakehouse.com

Namaste Foods – Gluten free bread, flour mixes, baking mixes www.namastefoods.com

La Tortilla Factory – low carb, high fiber wraps www.latortillafactory.com

Bob’s Red Mill Natural Foods – wheat & gluten free flours, grains, baking mixes, cereals www.bobsredmill.com

Eden organic – beans, lentils and rice in BPA free cans + nuts/seeds and more www.edenfoods.com

Fruits and VegetablesAlways try to buy local and seasonal. Find a local farmers market in your area. There are also companies who home deliver local seasonal produce.

Look for your local Community Supported Agriculture groups www.localharvest.org/csa

Grocery & Food Brand ListA lot of these products can be found right in your local grocery store. Spend some time wandering around looking for better quality foods based on the brand lists below.

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FatsAlways choose nuts and nut butters that are raw and not roasted. They should not have any added sugars or salt. Every grocery store and health food store sells a variety of nuts butters, including Wal-Mart and Costco.

Store your nuts in an air-tight container in fridge. Raw nuts go rancid quickly. You can tell if nuts are stale when they lose their crunch.

For cooking at high temperatures you should be using coconut oil or Grapeseed oil. Extra virgin olive oil should never be used with medium to high heat. The heat degrades the oil and turns it rancid.

MaraNatha Foods – raw nut butter www.maranathafoods.com

Artisana – raw nut butter, coconut butter/oil & individual squeeze packs of nut butter. AMAZING! www.artisanafoods.com

Nutiva Superfoods – hemp, chia and oils www.nutiva.com

Spectrum – oils www.spectrumorganics.com

Bragg’s – apple cider vinegar, oils and seasonings www.bragg.com

Fruits and Vegetables – ContinuedStahlbush Island Farms www.stahlbush.com

Woodstock www.woodstock-foods.com

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Meats, Poultry & FishLook for hormone and antibiotic free meats and poultry. Grass feed local beef is always the best choice if you can get it. Fish should be wild, not farmed. Organic fish is a labeling trick. It means that the fish is organically farmed since you can’t have organic wild fish.

Grassland Beef www.grasslandbeef.com

Beretta Family Farms www.berettafamilyfarms.com

Wild Planet Foods www.wildplanetfoods.com

Dairyorganic Meadow – if you are going to consume cow’s milk it should be organic. www.organicmeadow.com

Harmony organic www.harmonyorganic.on.ca

Liberte organic Greek Yoghurt – get the plain variety and flavor it yourself www.liberte.ca/en/organic-grec-yogurt-products/index.sn

Liberte Kefir – fermented yoghurt – over 37 billion live cells of probiotics per 100 mL www.liberte.ca/en/produits-kefir/index1.sn

Allegro Cheese – low fat and high in protein www.myallegro.ca

Cabot Cheese - low fat and high in protein www.cabotcheese.coop

Almond Milk – choose unsweetened flavors www.almondbreeze.com

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Shakes & BreakfastRECIPES

Liquid Additions• Unsweetened Soy Milk

(Silk or So Nice Brand)

• Unsweetened Almond Milk (Blue Diamond or Almond Breeze –they have unsweetened vanilla & chocolate!)

• Skim or 1% Milk

• Water

• Unsweetened Cranberry Juice

Non-Dairy AlternativeReplace the yoghurt with goat yoghurt or ½ cup soy or almond milk.

Add FlavorAnother way to improve the taste in any shake is to brew your favorite flavor of tea.

To do this steep 2 tea bags in 1 cup of water for about 5 minutes. Squeeze the bags out and discard. Use all or half the tea in the shake. You can double or triple the bags and water if you want to make more. This is also a great no calorie drink and a good way to get more water into your diet.



SHAKES

Morning Smoothie

• ½ small banana

• ½ cup frozen mixed berries

• 2 handfuls of spinach

• 1 cup unsweetened vanilla almond milk

• ½ - 1 cup water

• 1 scoop BioTrust Low Carb protein powder (www.MyDailyProtein.com)

• 1 tbsp olive oil

• Sprinkle of cinnamon

Combine all ingredients in a blender and blend on high until smooth.

Minty Choco Shake

• 1 cup Mint Tea (follow brewing instructions on previous page)


• 1 scoop BioTrust Low Carb protein powder

• 1 tbsp chia seeds

• 1 tbsp 70% chocolate chips

• 1 drop of peppermint extract

If the tea is hot, add 1 cup of ice to cool it down before blending. Add all ingredients to a blender and blend on high until smooth.

NoTE: All recipes equal 1 serving size.

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Better-than-a-Cookie Shake

• 1 cup unsweetened chocolate almond milk



• 1 tbsp natural peanut butter

• 1 cup ice

Add all ingredients to a blender and blend on high until smooth.

Cinna-Apple Shake

• ½ cup unsweetened applesauce

• 1 tsp ground cinnamon

• 1 tbsp ground flax seed

• 1 tsp honey



• 1 cup ice


Health Smoothie• 1 ½ cups water

• ¾ cup frozen raspberries

• 2 handfuls spinach (if frozen, drained of water)


• 8 cashews, chopped

• 1 tbsp fresh goji berries


SHAKES

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Creamy Berry Shake

• ½ cup frozen mixed berries

• ½ small frozen banana

• ¼ cup soy milk

• ½ cup low fat yogurt

• ½ -1 cup water


• 1 tbsp flaxseed oil


Nutty Chocolate Yogurt Shake

• 1 tsp cocoa powder

• 1 tbsp 70% cocoa chocolate chips


• ½ cup low fat yogurt


• 12 raw almonds


SHAKES

How to Mix BioTrust Low Carb Protein Powder Into oatmeal

This is a great way to add a protein source to your morning oatmeal.

Start with 2 tbsp of warm (not boiling) water or milk in a bowl.

Pour a scoop of BioTrust Low Carb protein powder into the bowl & mix until smooth.

If the consistency is too clumpy, add a little water or milk until it mixes smooth.

Add the mixture to the cooked oatmeal.

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BREAKFAST

Broccoli Cheese omelet

Makes 1 serving

• ½ cup chopped broccoli

• 1 egg + 2 whites

• ½ oz Cabot 75% reduced fat cheddar cheese, grated*

Slightly steam broccoli to soften.

Use a non-stick frying pan and heat over medium heat. Lightly beat egg and whites, pour into pan.

Distribute broccoli and cheese evenly over eggs. Cook until eggs are solid and cheese is melted.

Fold omelet in half and slide onto plate.

* Substitute cheese for an additional 2 egg whites.

Breakfast Burrito

Makes 1 serving

• Oil spray

• 1 egg + 4 egg whites

• 2 green onions, white and pale green parts, sliced

• ½ ounce reduced fat cheddar cheese, chopped (Such as Cabot)

• 1 low-carb or high-fiber wrap (Such as La Tortilla Factory)

• 2 tablespoons salsa

Over medium heat, spray a hot skillet and add eggs and green onion.

Scramble until almost set, and add cheese. Cook a few more minutes until eggs are set and cheese is melted. Turn off heat.

Place wrap on a plate and microwave it for 20 seconds to warm. Spread the salsa in the center, and top with eggs. Wrap up the burrito and enjoy hot.



BREAKFAST

Blueberry Pancakes

Makes 2 servings (2 pancakes)

• 1 cup plain oatmeal (old fashioned or quick oats, not instant)

• 1 cup egg whites (6 whites)

• ½ cup 1% cottage cheese

• ½ tablespoon baking powder

• oil spray

• 1 cup blueberries (fresh or frozen)

In a blender, combine oatmeal, egg whites, and cottage cheese; process until smooth. Add baking powder and process briefly, just enough to mix it in.

Coat a medium nonstick skillet with cooking spray and heat over low flame. Pour ½ cup pancake batter into pan; sprinkle ¼ cup blueberries over top.

When pancake is golden underneath (use spatula to peek), flip and cook for a few minutes on other side.

Transfer cooked pancake to a plate, and repeat process with remaining batter and blueberries to make 4 pancakes.



Main Meals

RECIPES



MAIN MEALS

Asian Apple Salad

Makes 1 serving

• ½ tbsp lime juice

• ½ tbsp apple juice

• 1 ½ tsp sesame oil

• ½ tbsp Tamari sauce

• 4 oz low fat firm tofu or 4 oz chicken breast

• ½ cup quartered or chopped apple

• 1 tbsp chopped raw onion

• 1 cup coleslaw mix

• 1 cup baby spinach

In a bowl, mix together lime juice, apple juice, sesame oil and tamari sauce.

Add cubed tofu and apples. Sprinkle onions overtop and toss. Serve over fresh spinach.

Green Salad with Salmon

Makes 1 serving

• 3 - 5 oz canned pink salmon

• 1 tbsp low fat mayonnaise

• 3 cups leaf lettuce

• 1 cup chopped mixed vegetables

• 1 tbsp non-fat Italian dressing

Drain salmon. Mix salmon and mayonnaise in a large bowl.

Place mixed green lettuce on a plate. Scoop salmon on top of salad and top with salad dressing.



Speedy Tuna Salad

Makes 1 serving

• 1 can flaked light tuna in water (Light tuna has less mercury then white tuna)

• 2 tbsp diced celery

• 1 tbsp light mayonnaise

• ½ sliced raw sweet red pepper

• 1 small pear

• ½ tbsp chopped onion

• 2 tbsp chopped carrots

• 3 cups romaine lettuce

• ½ cup peeled and sliced cucumber

• 1 tbsp balsamic vinegar

Combine lettuce and vegetables in a bowl and add dressing (olive oil and balsamic vinegar).

In another bowl, add tuna, onions, celery, carrots and mayonnaise.

Mix until it is completely combined.

Arrange salad on plate and top with a scoop of tuna salad and serve.

Greek Spinach Salad with Chicken

Makes 1 serving

• 3 cups raw spinach

• 4 or 6 oz grilled chicken breast

• ½ cup chopped or sliced red tomato

• ½ cup sliced raw onion

• ½ cup peeled and sliced cucumber

• 4 black pitted olives

• 1 tsp olive oil

• 1 tbsp balsamic vinegar

• ½ cup blueberries

• 1 lemon wedge

Mix spinach, tomatoes, sliced onions, cucumbers and olives in a large bowl.

Top with grilled chicken and oil and vinegar salad dressing.

MAIN MEALS



MAIN MEALS

Tuna Nicoise Salad

Makes 1 serving

• 1 small boiled potato

• ½ tin canned light tuna in water

• 1 hard boiled egg

• ¼ cup peeled and sliced cucumber

• ½ tsp chopped parsley

• 3 cups romaine lettuce

• ¼ cup green beans

• ½ red tomato

• 1/8 tsp minced garlic

• 2 tsp red wine vinegar

• 1 ½ tsp lemon juice

• 1/8 tsp mustard

• ½ tsp chopped scallions or spring onions

Cook potato, uncovered, in salted water until tender when pierced with a fork. Drain, peel and slice.

Combine with chopped green onion and dash of salt and pepper; set aside.

Snip the ends off the green beans.

Cook green beans in salted water, covered, until crisp, yet tender, drain.

Arrange lettuce, green beans, tuna, potato slices, cucumber slices, tomato wedges and egg slices on a plate.

For dressing, mix garlic, parsley, onion, vinegar, lemon juice and mustard in a small bowl.

Drizzle dressing over salad.

Serve chilled.



MAIN MEALS

Grilled Shrimp

Makes 1 serving

• 1-2 garlic cloves, chopped

• 2 tbsp flat leaf parsley

• 1-2 tsp olive oil

• 7-10 large or jumbo shrimp, peeled and deveined

• sea salt & freshly ground pepper to taste

• olive oil cooking spray

In a glass, ceramic, or rigid plastic bowl, combine the garlic, parsley, olive oil, ad salt.

Stir and season to taste with pepper.

Add the shrimp, cover and refrigerate up to 1 hour.

Heat a grill and lightly coat with olive oil cooking spray.

Lift the shrimp from the bowl and allow the excess liquid to drip back into the bowl.

Thread shrimp on skewers or lay individually on grill.

Cook for about 2 minutes per side or until they turn pink.

Serve right away.



Chicken Stir Fry Makes 1 serving

• 1 cup broccoli

• 1 cup cauliflower

• 1 tsp olive oil

• ½ tbsp minced garlic

• ½ tbsp minced ginger

• 1 chicken breast, cut into chunks

• 2-3 tbsp low sodium chicken broth

• ½ cup red bell pepper, cut into thin slices

• 1 cup spaghetti squash

• 1 tsp sesame oil

• pinch of crushed red pepper flakes, optional

Preheat oven to 350F.

Slice the spaghetti squash in half and remove seeds. Place on a baking sheet skin side up. Cook for 40-45 minutes. Flip the squash over and cook for another 10 minutes until soft. Set aside to cool. Once cooled, use a fork and remove squash from skin into a bowl.

Chop broccoli and cauliflower into 1 inch pieces and discard the stems.

Heat a wok or skillet over medium - high heat. Pour in olive oil, let it simmer and then add garlic and ginger for about 20 seconds – do not let it burn.

Add the chicken and stir fry for 3 to 4 minutes or until the meat turns white. Using a slotted spoon, transfer the chicken, garlic and ginger and set aside.

Add the broccoli, cauliflower and 1 tbsp of the chicken broth to the wok. Add a little more oil, if necessary, to prevent sticking.

Stir fry for 3 to 4 minutes, or until the vegetables are crisp and tender.

Push the vegetables up the sides of the wok. Now add the ½ cup of peppers and 1 more tablespoon of the chicken broth and stir fry for about 1-2 minutes until the pepper softens.

Return all ingredients to the wok and heat through for 1 minute. Measure 1 cup of spaghetti squash and warm in microwave. Once heated add stir-fry on top of the squash and enjoy.

MAIN MEALS



MAIN MEALS

Lemon Basil Chicken Breast

Makes 4 servings

• 4 ounces of chicken breast

• 3 tbsp chopped basil

• 3 tbsp chopped parsley

• 1 garlic clove, crushed

Prepare grill.

Lightly coat the grill rack with olive oil cooking spray.

In a small bowl, mix together the basil, parsley, garlic and lemon zest. Set 1 tbsp of seasoning mix aside.

Coat the chicken with the seasoning mix pressing it into the meat on both sides.

Grill the chicken for 6 to 10 minutes, turning several times, until the meat is cooked through and tender.

Sprinkle the reserved tbsp of seasoning on top and add salt and pepper to taste. Serve with your favorite vegetables.

• 1 tsp grated lemon zest

• 1 tsp olive oil

• sea salt and freshly ground pepper to taste

• olive oil cooking spray



MAIN MEALS

Ground Turkey Casserole Makes 4 servings

• ½ cup Navy beans (cooked or canned, drained)

• 1 cup milk or milk substitute

• 1 tsp turmeric

• 1 tsp coriander

• 1 tsp salt

• 1 cup low sodium vegetable broth (Imagine Brand)

• Olive oil cooking spray

• 1 lb extra lean ground turkey (454g)

• 1 cup sweet onion, diced

• 1 cup baby carrots thinly sliced

• 1 ½ cup asparagus (cut into 1 inch pieces)

• 2 cups green cabbage (grated)

• ½ cup sliced almonds

• ½ cup low fat aged white cheddar, shredded


Add the navy beans, half the milk, turmeric, coriander and salt to a blender and puree until smooth and set aside.

Stir in the rest of the milk and the vegetable broth to the bean mixture.

Preheat a non-stick frying pan on medium heat and lightly coat with olive oil spray.

Sauté turkey in batches until lightly browned, then transfer to a large casserole dish.

Add remaining ingredients to the casserole dish, including the pureed bean mixture.

Stir well to incorporate and bake for 25-30 minutes.



MAIN MEALS

No Fry Salmon Patties

Makes 2 servings

• 1 can sockeye salmon with bones

• 1 whole egg

• 1 small red pepper finely chopped

• 2-3 celery stocks finely chopped

• ½ cup brown rice bread crumbs

• Salt and pepper to taste


Drain both the tuna and salmon and mix together in a bowl.

Use a mini processor to chop pepper and celery and drain excess water.

Mix all ingredients together until the consistency holds together.

Line a baking sheet with parchment paper.

Using your hands make patties and place on baking sheet with space between them.

Depending on the size of the patties will depend on cook time.

The patties should be firm and hold together when cooked – approximately 20 minutes.

Quick Turkey Chili

Makes 1 serving

• 1 tbsp extra virgin olive oil

• 4 oz lean ground turkey

• ¼ cup chopped onion

• ½ cup canned red kidney beans

• 1 tsp chili powder

• ½ tsp garlic powder

• 1 tsp ground black pepper

• 1 cup canned stewed tomatoes

Heat oil in a large non-stick pan over medium heat.

Add ground turkey and sauté for 5 minutes or until lightly browned. Stir often.

Add onions, kidney beans, chili powder, garlic powder, pepper and stewed tomatoes.

Simmer for approximately 20 minutes. Place in a bowl and serve.



Turkey Spinach Sandwich

Makes 1 serving

• 4 oz nitrate free oven roasted turkey breast (4-5 slices)

• 1 slice of Ezekiel bread

• 1 cup raw spinach

• 3 slices of tomato

• 4 slices of cucumber

• handful of alfalfa sprouts

• ¼ avocado

• 1 tbsp non-fat honey mustard salad dressing

Spread the avocado on the 1 slice of Ezekiel bread.

Drizzle 1 tbsp of non fat honey mustard dressing on top of the avocado.

Place the roast turkey on 1 slice of bread.

Top with spinach, tomato, cucumber and sprouts.

Eat as an open-faced sandwich.

MAIN MEALS



Grilled Salmon with Dijon Mustard Sauce

Makes 1 serving

• 3 oz raw salmon fillet

• 1 tbsp lemon juice

• 1 tbsp Dijon mustard

• 1 tsp extra virgin olive oil

• 1 tbsp dried pine nuts

• 1 tsp dried dill weed

• 1 cup broccoli florets

• 6 medium spears raw asparagus

Preheat grill or oven.

Rinse fillet with cold water. Squeeze lemon juice over fillet and season to taste. To make the sauce, mix mustard, oil, lemon and pine nuts in a bowl.

Grill the fish on high heat.

Pour sauce over fish and serve with steamed broccoli, asparagus and sweet potato.

Salsa Snapper

Makes 1 serving

• 4 or 6 oz raw snapper

• ¼ cup medium green chili salsa

• 1 tbsp extra virgin olive oil

• 1 oz reduced fat Monterey jack cheese, shredded

Heat oven to 400F.

Spread olive oil in a shallow baking pan. Place fish fillet in pan. Spoon salsa over fish.

Bake fish for 10 to 12 minutes.

Spread shredded cheese evenly on top. Bake for 2 to 3 minutes more, until cheese is bubbly.

MAIN MEALS



Thai Beef with Stir Fry Veggies

Makes 1 serving

• 4 or 6 oz broiled top sirloin beef

• ½ cup raw snow peas

• ½ cup sliced raw sweet red pepper

• 1 tbsp teriyaki sauce

• ½ tbsp natural peanut butter

• 1/8 tsp cornstarch

• 1 tsp sesame oil

• 1 cup frozen stir-fry vegetable blend

• ½ cup pineapple chunks


Cut up beef into strips.

Place beef in the center of a piece of aluminium foil, ensuring that foil is large enough to fit all ingredients and to secure edges by folding.

Place snow peas and peppers on top of beef. In a small bowl, mix together teriyaki sauce, peanut butter and cornstarch.

Pour mixture over beef & vegetables. Fold up sides and ends of the foil to seal.

Place package on a baking sheet in the over and cook for 10 to 15 minutes, or until beef and vegetables are done.

Serve with vegetables stir-fried in sesame oil.

MAIN MEALS



Turkey Burgers

Makes 4 or 8

• 1-2 pounds extra lean ground turkey

• 1 tablespoon chili powder

• 1 ¼ teaspoons salt

• 1 egg, beaten

• 1/3 cup ground chia seeds

Preheat oven to 375 degrees.

Combine all ingredients into a mixture. Divide into 4 or 8 patties.

Place on non-stick baking sheet.

Bake for 20 – 25 minutes or until cooked through.

Grilled Chicken and Green Beans

Makes 1 serving

• 4 or 6 oz raw boneless skinless chicken breast

• 2 tsp extra virgin olive oil

• ½ cup sweet potato with skin

• ½ cup green beans

Preheat grill and grill chicken until fully cooked.

Serve with green beans and sweet potato. Drizzle with olive oil.

MAIN MEALS



Meatballs Marinara Makes 8 servings

• 1 ½ pounds 96% lean beef

• 1 ½ pounds 99% lean ground turkey breast

• ½ cup plain oatmeal (quick oats, not instant)

• ¾ cup egg whites (4 whites)

• 1 tablespoon dehydrated onion flakes

• 1 teaspoon garlic powder

• 1 teaspoon Italian seasoning

• 1 ½ teaspoons seasoned salt

• ¼ teaspoon black pepper

• oil spray

• 4 cups marinara sauce

In a large mixing bowl, combine beef, turkey, oatmeal, egg whites, onion flakes, garlic powder, Italian seasoning, seasoned salt, and pepper. Mix well with hands.

Coat a large nonstick skillet with cooking spray. Form meat mixture into 2" balls and place a single layer in skillet.

Cook over medium heat, turning with tongs to brown meatballs on all sides. Transfer browned meatballs to a large soup pot.

Continue to shape and brown meatballs in batches until all of the meat mixture is used up.

Pour marinara sauce over meatballs; cover and cook 45 minutes

over very low flame.

Transfer to serving dish.

MAIN MEALS



RECIPES

Soups & Side Dishes



SoUPS & SIDES

Cream of Broccoli & Green onion Soup

Makes 4 servings

• 1 broccoli crown

• 3 ½ cup water

• 4 tsp Better Than Bouillon Soup base, chicken or vegetable

• 6 green onions, root-end trimmed

• 2 ounces fat free Greek yoghurt*

• 4 ounces chicken breast

Chop broccoli into large pieces and place in a large saucepan with water and Better Than Bouillon. Bring to a boil, cover and cook for 8 – 10 minutes or until fork tender.

Chop green onions into large pieces and add to pot with broccoli for 2 minutes. Remove from heat.

Reserve 2-3 large pieces of broccoli in a bowl on the side, and carefully ladle the rest of the broth and cooked vegetables into blender pitcher. Add Greek yoghurt and process for 30 seconds or until soup is totally smooth.

Lightly spray the bottom of the saucepan used to boil the broccoli and add chicken. Cook over medium heat until cooked through, turning as needed.

Add reserved broccoli and chicken to blender, cover and pulse just enough to chop chicken and broccoli. If desired, add ½ cup additional water to thin soup and/or season with salt and pepper to taste.

*Substitute goat yoghurt for Greek yoghurt.



SoUPS & SIDES

Vegetable Soup

Makes 4 – 6 servings

• 2/3 cup sliced carrots

• 1/2 cup diced onions

• 2 garlic cloves, minced

• 3 cups chicken or vegetable stock

• 1 cups diced green cabbage

• 2 cups shredded kale

• 1 tbsp. tomato paste

• 1/2 tsp. dried basil

• 1/4 tsp. dried oregano

• 1/4 tsp. salt

• 1/2 cup diced zucchini

In a large saucepan sprayed with oil spray, saute carrots, onions and garlic over low heat for about 5 minutes.

Add broth, cabbage, kale, tomato paste, basil, oregano and salt, and bring to a boil.

Lower the heat, cover, and simmer for around 15 minutes or until beans are tender.

Lastly, stir in the zucchini and continue to heat soup for 3-4 minutes.



Crispy Kale Chips

Makes 4 servings

• 6 cups kale, stems removed, chopped into 2 inch pieces

• 2 teaspoons extra virgin olive oil

• Kosher salt

• ¼ teaspoon garlic powder

Preheat oven to 350°F.

Place kale in a large mixing bowl; drizzle with olive oil. Using hands, mix well to evenly coat leaves with oil.

Divide kale between two baking sheets and spread leaves in a single layer. Sprinkle lightly with kosher salt and garlic powder.

Bake for 15 minutes, then remove from oven and stir gently with wooden spoon. Return to oven for 15 minutes, or until leaves are crisp and completely dry.

Store in sealed container.

Mashed Cauliflower

Makes 2 large servings

• 1 pound cauliflower, chopped

• 1/2 tsp salt

• 1/2 tsp onion powder

• 1/4 cup fat free Greek yoghurt

• black pepper to taste (optional)

Bring a pot of water to a boil and add the cauliflower. Cover and boil until very tender, then drain all the liquid away in a colander.

Transfer cauliflower to a blender pitcher, add remaining ingredients, and process. You’ll need to stop the blender a few times and stir /push it down to get it all to blend. Once it’s all moving, turn blender to the highest speed to obliterate any clumps.

SoUPS & SIDES



Kale Coleslaw

Makes 6-8 servings

• 1 – 14-16 oz. package classic coleslaw mix

• 3 cups kale, stems removed and chopped

• 1 red bell pepper, cut into matchsticks

• 1 carrot, peeled and cut into matchsticks

• 2 green onions, chopped

• ½ cup grapeseed oil

• ¼ cup apple cider vinegar

• 1 clove garlic, pressed or minced

• 2 tsp raw honey

• 1 tsp salt and pepper

In a large bowl toss coleslaw mix, kale, bell pepper and carrot.

In a small bowl slowly whisk apple cider vinegar into Grapeseed oil, mixing to emulsify.

Add garlic, honey, and salt and pepper mix well.

Pour dressing over coleslaw mixture and toss well to combine.

Cover and refrigerate for 1 to 4 hours. Serve cold or at room temperature.

SoUPS & SIDES



FoR MEN

8-Week Meal Plans

Welcome to your 8-week Perfect Nutrition Fat-Loss Meal Plans. Over the next 8 weeks you will learn the KEY to creating balanced meals that you can eat at home or on the run. If there are meals, snacks or recipes you enjoy feel free to repeat them.

Each meal and snack provides you with the food category and the number of portion sizes per category. I recommend you follow the plan as I’ve laid out for you but if there is a food or flavor you dislike then choose a different one from the same food category.

Use the Perfect Meal Plan food trackers and write down everything that goes into your mouth. Bites, licks, sucks and tastes all count. Research proves that those who food journal are the most successful in achieving their fat loss goals. Food tracking also helps to pinpoint foods that cause digestive system distress, fluctuating energy levels and cravings so you can avoid them.

Avoid known foods that you are sensitive or intolerant to. Dairy is a common food sensitivity for most people so replace the dairy foods with non-dairy alternatives. If you are avoiding wheat grains then swap them out for gluten free grains.

Protein Vegetable

Carbohydrates Starchy Vegetables

Carb & Protein – Legumes Fruit

FatDairy Alternative

P V

C SV

C | P Fr

FaDFOOD

CAT

EGOR

IES



Handy Kitchen Tools• Digital kitchen scale

• Blender or Magic Bullet

• Cuisinart Mini Chopper

• Blender bottle for on the go protein shakes

• BPA free 1L water bottle

• Spill proof BPA free containers in a variety of sizes

• Glass containers in a variety of sizes

• Ziploc snack bags

• Insulated lunch bag

• Thermos for hot beverages and soups

• Oil mister (to be used instead of cooking spray)

• Measuring cups and spoons

• Parchment paper

Quick TipsStart by printing out the 2 paged food list.

Post it on your fridge and forward to your phone for quick reference.

Follow the portion sizes but pay attention to hunger cues.

Each day you should consume 3 meals and 1-2 snacks.

Fast for 12 hours.

Drink a minimum of 8 cups of filtered water per day.

Schedule 1-2 hours per week for grocery shopping and meal preparation.

Never leave the house without your snacks.

Have emergency foods stowed away in your car, at your desk and anywhere else where you would be tempted to make a bad choice.

Always make the best possible food choice given the food circumstance.

Emergency Foods

• The Simply Bar

• Elevate Me Bars

• Nuts/seeds

• Gum

• BioTrust Low Carb protein powder (www.MyDailyProtein.com)

http://www.turbulencetraining.comhttp://www.mydailyprotein.comhttp://www.MyDailyProtein.com


option # 1

• 3 whole eggs, scrambled

• 1 cup sautéed onions and mushrooms


• 2 handfuls spinach, steamed

• 1 grapefruit

option # 2

• 1 ¼ cup Fage or Liberte Greek yoghurt, plain

• sprinkle of cinnamon

• ½ cup berries


• 1 cup sliced cucumber and tomatoes (on the side)

option # 3

• Broccoli Cheese omelet (see page 12)

• add additional egg to recipe

BREAKFAST Eaten within 1 hour of waking up

(6am – 8am)

Start your day with water. I like a large mug of warm water and lemon juice or 1 cup of the Metabolic Booster Tea.

Metabolic Booster Tea+ ½ fresh lemon juice

+ 1 inch peeled and chopped ginger

+ pinch of cayenne pepper

+ 8 cups of green tea (serve hot or cold)

WEEK 1

Fruit

Protein1.5

1

1

1

Fat

Vegetable

Fr

P

Fa

V

BREAKFASTMEAL PLAN FoR MEN



WEEK 1

Fruit1

1

1

Fat

Vegetable

Fr

Fa

V

SNACK #1

option # 1

• 1 tbsp raw almond butter

• 1 small apple

• 1 red pepper, sliced

option # 2

• ¼ avocado – pureed with lemon and cilantro

• 2 stalks celery

• ½ cup cucumber

• 1 small pear

option # 3


• 1 – 1 ½ cup mixed cherry tomatoes and cucumber, chopped – seasoned with salt & pepper

• 1 kiwi

SNACK #1 Eaten mid morning (10 -11am)

MEAL PLAN FoR MEN



WEEK 1

Protein1.5

1

2

Fat

Vegetable

P

Fa

V

LUNCH

option # 1

• 1 serving Cream of Broccoli & Green onion Soup (see page 29)

• 5-6 ounces of grilled chicken breast

• large green salad – 2 handfuls of lettuce + 1 cup mixed raw veggies

• 1 tbsp olive oil + 1 tsp aged balsamic

option # 2

• 1 serving of Ground Turkey Casserole – leftovers (see page 21)

• 1 oz Allegro cheese

option # 3

• 6 oz Turkey Burger (see page 26)

• Large Portobello mushroom, grilled (instead of bun)

• 1 cup Kale Coleslaw (see page 32)

• 1 tbsp olive oil – ½ used to grill mushroom and the other ½ used the coleslaw

• Use Dijon mustard and sliced onions, tomatoes and lettuce as toppings

LUNCH Take 30 minutes away from your workday to enjoy lunch (12pm – 2pm)

MEAL PLAN FoR MEN



WEEK 1

Protein1.5

1 Vegetable

P

V

SNACK #2

option # 1

• 1.5 scoop BioTrust Low Carb protein powder

• 1 cup of unsweetened chocolate almond milk (mix protein powder into almond milk)

• 10 baby carrots

option # 2

• 3 hard boiled eggs

• 3 stalks celery

option # 3

• 9 Grilled Shrimp (see page 18)

• ½ cup grilled vegetables – zucchini, mushrooms, onions

SNACK #2 Eaten mid afternoon between lunch and dinner.

If you have a late dinner then break Snack # 2 into two smaller snacks.

MEAL PLAN FoR MEN

http://www.turbulencetraining.comhttp://www.mydailyprotein.comhttp://www.mydailyprotein.com


WEEK 1

Protein1.5

2

2

Vegetable

Fat

P

V

F

DINNER

option # 1

• 1 serving of Ground Turkey Casserole (see recipe page 21)

• Add 2 oz extra ground turkey

option # 2

• 6 ounces of grilled chicken breast, cut up into strips, seasoned with salt and pepper

• 1 cups of grilled vegetables – onions, peppers, shredded kale, mushrooms

• ½ cup avocado – cut into chunks

• ¼ cup salsa (Garden Fresh brand)

• * Mix all ingredients together for fajitas on a plate.

option # 3

• 6 ounces of tilapia, grilled with lemon, garlic, salt and pepper

• 6 black olives – cook with tilapia

• 8 spears of asparagus

• 1 cup steamed broccoli


DINNER

This should be the last meal of the day (6pm – 8pm)

My thoughts on after dinner snacking. If you are someone who must have a little something after dinner then the best choice is from the Fat category. Try having 1 tbsp of nut butter. I eat almond butter right off the spoon.

It’s important to break the habit of nighttime snacking. If you are truly hungry after dinner then eat more the next night. Most of the time you eat out of routine or boredom. Chew gum or make a cup of fruit flavored tea.

MEAL PLAN FoR MEN



option # 1

• Morning Smoothie (see recipe page 9)

• *Add ½ scoop more of the BioTrust Low Carb protein powder

option # 2

• 1 ¼ cup cottage cheese

• ¾ cup mixed berries

• 1 tbsp ground chia seeds

• 1 handful spinach, shredded and finely chopped, throw it in the cottage cheese

option # 3

• 1 whole egg + 6 whites, scrambled

• ½ cup sautéed kale, mushrooms, onions, tomatoes

• 1 tbsp olive oil, use to sauté vegetables and scramble eggs

• 1 pear


(6am – 8am)






WEEK 2

Fruit

Protein1.5

1

1

1

Fat

Vegetable

Fr

P

Fa

V


http://www.turbulencetraining.comhttp://www.mydailyprotein.comhttp://www.mydailyprotein.com


WEEK 2

Fruit1

1

1

Fat

Vegetable

Fr

Fa

V

SNACK #1

option # 1

• 3 celery stalks


• 1 apple

option # 2

• 16 pistachios

• 1 kiwi

• 10 baby carrots

option # 3

• ¼ avocado, pureed with lemon and fresh cilantro


• 1 plum


MEAL PLAN FoR MEN



WEEK 2

Protein1.5

2

1

Vegetable

Starchy Vegetable

or Legume

P

V

SV

L

LUNCH

option # 1

• Tuna Nicoise Salad (see recipe page 17)

• Use entire tin of tuna

option # 2

• 6 ounces of grilled chicken breast

• 1 large bowl of homemade Vegetable Soup (see recipe page 30)

• ½ cup lentils

option # 3

• 1 ¼ cup fat free Greek yoghurt, flavored with savory spices like cilantro, lemon and garlic

• 2 cups of chopped vegetables, tomatoes, cucumber, celery, zucchini, peppers – mix into yoghurt

• ½ cup peas – mix into yoghurt too


MEAL PLAN FoR MEN



WEEK 2

Protein1.5

1 Vegetable

P

V

SNACK #2

option # 1

• 6 ounces of nitrate free turkey deli (about 4-5 slices)

• Small garden salad – use apple cider vinegar as dressing

option # 2

• 2 ounce of Allegero or Cabot cheese

• 1 cup of chopped vegetables – cucumber, broccoli, red pepper

option # 3


• 1 hand full of spinach with ½ cup red pepper, onions, mushrooms – use apple cider vinegar for dressing



MEAL PLAN FoR MEN



WEEK 2

Protein1.5

2

2

Vegetable

Fat

P

V

F

DINNER

option # 1

• 6 oz of grilled salmon, seasoned with salt and pepper

• 2 tbsp of pistachios nuts sprinkled on top of salmon

• 2 cups of mixed vegetable stir-fry

• ½ tbsp of sesame seed oil to stir-fry vegetables

option # 2

• Greek Spinach Salad with Chicken (see recipe page 16)

• Use 6 oz of chicken and add ½ oz of goat’s feta cheese

option # 3

• 6 oz of extra lean ground turkey, browned and drained of excess fat

• 1 cup of stir-fried vegetables

• 6 olives

• 1 tbsp sesame seed oil


• * Mix all together and serve on one plate

DINNER


MEAL PLAN FoR MEN



option # 1

• 1 slice Ezekiel bread

• 1 whole egg + 6 whites, scrambled – put the egg on top of the toast

• 4 slices tomato + 4 slices of cucumber

• 1 grapefruit

option # 2

• 1/3 cup steel cut oats, sprinkled with cinnamon

• 1.5 scoop BioTrust Low Carb protein powder – see how to mix protein powder into oatmeal (page 11)

• ¾ cup berries

• ½ tsp Athletic Greens powder – mixed into oats

option # 3

• 1 Ezekiel wrap

• 2 chicken sausages

• ½ grilled tomato, sliced

• 2 handfuls spinach

• 1 small apple


(6am – 8am)






WEEK 3

Fruit

Protein1.5

1

1

1

Carbohydrate

Vegetable

Fr

P

C

V


http://www.turbulencetraining.comhttp://www.mydailyprotein.comhttp://www.mydailyprotein.comhttp://tracking.athleticgreens.com/aff_c?offer_id=4&aff_id=1229


WEEK 3

Fruit1

1

1

Fat

Vegetable

Fr

Fa

V

SNACK #1

option # 1

• 6 walnuts

• 1 small orange

• 1 cup mixed chopped vegetables

option # 2

• 1 ounce goat’s feta cheese, crumbled onto vegetables

• 1 cup chopped cucumber, tomato, red pepper

• 1 apple

option # 3

• 1 tbsp almond butter

• 1 apple

• ½ tsp Athletic Greens in 1 cup water


MEAL PLAN FoR MEN



WEEK 3

Protein1.5

1

2

Fat

Vegetable

P

Fa

V

LUNCH

option # 1

• 1.5 serving No Fry Salmon Patties (see recipe page 22)

• 3 handfuls of baby spinach + 1 cup chopped mixed veggies of your choice

• 6 olives – pitted and cut in half

• 1 tbsp apple cider vinegar – as salad dressing

option # 2

• Thai Beef Stir-Fry with Veggies but leave out pineapple (see recipe page 25)

• Use 6 oz of beef

option # 3

• 3 hard-boiled eggs, chopped

• 1 tsp mayonnaise – mix into eggs

• 3 stalks celery and 1 green pepper to scoop chopped egg


MEAL PLAN FoR MEN



WEEK 3

Protein1.5

1 Vegetable

P

V

SNACK #2

option # 1


• ½ tsp Athletic Greens

• 1 cup water – combine all ingredients and drink

option # 2

• 6 oz chicken

• 1 cup stir-fry vegetables

option # 3

• 2 oz Allegro cheese

• 10 baby carrots



MEAL PLAN FoR MEN



WEEK 3

Protein1.5

2

2

Vegetable

Fat

P

V

F

DINNERoption # 1

• Grilled Chicken and Green Beans – leave out sweet potato (see page 26)

• Use 6 oz of chicken + 1 tsp of butter on green beans

option # 2

• 6 ounces of grass fed beef hamburger patty

• Large spinach salad with tomatoes, cucumbers and onion


• 1 tsp of mayonnaise

• Use Dijon mustard as a condiment

option # 3

• Salsa Snapper (see recipe page 24)


• 1 cup of Mashed Cauliflower (see recipe page 31)

• 2 tbsp sour cream to mix into cauliflower puree instead of Greek yoghurt

• * Use 6 oz and substitute snapper for any fish

DINNER


MEAL PLAN FoR MEN



option # 1

• 1 Ezekiel wrap

• 3 whole eggs scrambled

• 1 cup sautéed kale, mushrooms and onions

• ¾ cup berries

option # 2


• 2 ounces of Allegro or Cabot, sliced and melted on the bread

• 1 whole egg

• 1 cup chopped cucumber, tomato, onion with lemon juice, salt and pepper

• 1 apple

option # 3

• Blueberry Pancakes (see recipe)

• ½ cup of Greek yoghurt on the side


(6am – 8am)






WEEK 4

Fruit

Protein1.5

1

1

1

Carbohydrate

Vegetable

Fr

P

C

V




WEEK 4

Fruit1

1

1

Fat

Vegetable

Fr

Fa

V

SNACK #1

option # 1


• 2 stalks celery

• ½ cup cucumber

• 1 small pear

option # 2

• 2 tbsp pumpkin seeds

• 3 apricots


option # 3


• 1 pear

• 10 baby carrots


MEAL PLAN FoR MEN



WEEK 4LUNCHoption # 1

• 6 oz chicken breast

• 2 handfuls spinach + 1 cup mixed vegetables

• 1 cup squash soup (Imagine Brand)

• Use apple cider vinegar as salad dressing

option # 2


• ½ cup soybeans

• Large green salad + 1 cup mixed vegetables


option # 3

• 1 whole egg + 6 whites

• ½ cup black beans

• 2 handfuls spinach + ½ cup chopped broccoli

• ¼ cup salsa


MEAL PLAN FoR MEN

Protein1.5

2

1

Vegetable

Starchy Vegetable

or Legume

P

V

SV

L



WEEK 4

Protein1.5

1 Vegetable

P

V

SNACK #2

option # 1


• small garden salad – use apple cider vinegar as dressing

option # 2

• 2 ounce of Allegro or Cabot cheese


option # 3


• 1 hand full of spinach with ½ cup red pepper, onions, mushrooms

• Use apple cider vinegar for dressing



MEAL PLAN FoR MEN



WEEK 4

Protein1.5

2

2

Vegetable

Fat

P

V

F

DINNERoption # 1

• 6 oz extra lean ground turkey, browned



• ½ cup tomato sauce

• 1 tbsp oil – used to cook spaghetti squash

• 2 tbsp parmesan cheese

option # 2

• Greek Spinach Salad with Chicken (see recipe)

• Use 6 oz of chicken and add 1 oz goat’s feta cheese

option # 3

• 6 oz Grilled Salmon (see recipe)

• 1 cup steamed green beans

• 1 tsp mayonnaise + 1 tsp Dijon, brush over salmon to cook

• 12 almonds

DINNER


MEAL PLAN FoR MEN



option # 1

• Health Smoothie (see recipe)

• * Add an additional ½ scoop of BioTrust Low Carb protein powder

option # 2



• 1 small peach


• * Mix everything together

option # 3

• 3 whole eggs

• 1 piece of bacon

• 1 grilled tomato

• 1 apple


(6am – 8am)






WEEK 5

Fruit

Protein1.5

1

1

1

Carbohydrate

Vegetable

Fr

P

C

V


http://www.turbulencetraining.comhttp://www.mydailyprotein.comhttp://tracking.athleticgreens.com/aff_c?offer_id=4&aff_id=1229


WEEK 5

Fruit1

1

1

Fat

Vegetable

Fr

Fa

V

SNACK #1

option # 1

• 1 tbsp natural almond butter

• 1 apple

• ½ cup steamed broccoli

option # 2


• ½ cup unsweetened apple sauce


option # 3


• 3 apricots

• 6 cherry tomatoes


MEAL PLAN FoR MEN




• 2 cups Kelp Noodles

• 6 Meatballs (see recipe)



• 1 tbsp shredded Parmesan cheese

option # 2

• 9 Grilled Shrimp (see recipe)

• Large green salad with 1 cup chopped mixed vegetables

• 6 olives

• Use apple cider vinegar as dressing

option # 3

• 6 oz grilled chicken breast

• 1 cup stiry-fry vegetables

• 2 tsp sesame seed oil

• 1 tbsp Tamari sauce

• * Mix together and eat hot or cold


MEAL PLAN FoR MEN

Protein1.5

2

1

Vegetable

Fruit

P

V

F



WEEK 5

Protein1.5

1 Vegetable

P

V

SNACK #2

option # 1

• 2.5 oz Allegro cheese

• 6 cherry tomatoes

option # 2



• 1 cup fruit flavored herbal brewed tea (cold) – mix with protein and greens

option # 3

• 1 ¼ cup plain yoghurt




MEAL PLAN FoR MEN



WEEK 5

Protein1.5

2

2

Vegetable

Fat

P

V

F

DINNERoption # 1

• 1.5 servings Ground Turkey Casserole (see recipe)

• Large spinach salad with 1 cup mixed chopped vegetables

• 1 tbsp olive oil + 1 tbsp apple cider vinegar for dressing

option # 2

• 6 oz tilapia

• 1 tbsp olive oil – ½ tbsp for tilapia and the other half for the spinach

• 2 cups steamed spinach

• 7 Pecans

option # 3

• Quick Turkey Chili (see recipe)



DINNER


MEAL PLAN FoR MEN



option # 1

• Morning Smoothie (see recipe)

• * Add an additional ½ scoop of BioTrust Low Carb protein powder

option # 2


• ¾ cup mixed berries


• 1 handful spinach, shredded and finely chopped, throw it in the cottage cheese

option # 3

• 1 whole egg + 6 whites, scrambled

• ½ cup sautéed kale, mushrooms, onions, tomatoes

• 1 tbsp olive oil, use to sauté vegetables and scramble eggs

• 1 pear


(6am – 8am)






WEEK 6

Fruit

Protein1.5

1

1

1

Carbohydrate

Vegetable

Fr

P

C

V




WEEK 6

Fruit1

1

1

Fat

Vegetable

Fr

Fa

V

SNACK #1

option # 1


• ½ cup unsweetened apple sauce


option # 2

• 1 tbsp natural almond butter

• 1 apple

• 1 red pepper

option # 3


• 3 apricots

• 1 cup sliced cucumber


MEAL PLAN FoR MEN




• Tuna Nicoise Salad (see recipe)

• * Use whole tin of tuna

option # 2

• 6 ounces of grilled chicken breast

• 1 large bowl of homemade Vegetable Soup (see recipe)

• ½ cup lentils

option # 3

• 1 ¼ cup fat free Greek yoghurt, flavored with savory spices like cilantro, lemon and garlic

• 2 cups of chopped vegetables, tomatoes, cucumber, celery, zucchini, peppers – mix into yoghurt

• ½ cup peas – mix into yoghurt too


MEAL PLAN FoR MEN

Protein1.5

2

1

Vegetable

Starchy Vegetable

or Legume

P

V

SV

L



WEEK 6

Protein1.5

1 Vegetable

P

V

SNACK #2

option # 1



option # 2

• 2.5 ounce of Allegro or Cabot cheese


option # 3





MEAL PLAN FoR MEN



WEEK 6

Protein1.5

2

2

Vegetable

Fat

P

V

F

DINNERoption # 1

• 6 oz of grilled salmon, seasoned with salt and pepper

• 2 tbsp of pistachios nuts sprinkled on top of salmon

• 2 cups of mixed vegetable stir-fry

• 1 tbsp of sesame seed oil to stir-fry vegetables

• 5 Brazil nuts

option # 2

• Greek Spinach Salad with Chicken (see recipe)

• * Use 6 oz of chicken and add 1 tbsp of pine nuts to salad

option # 3

• 6 oz of extra lean group turkey, browned and drained of excess fat

• 1 cup of stir-fried vegetables

• 8 olives

• 1 tbsp sesame seed oil


• * Mix all together and serve on one plate

DINNER


MEAL PLAN FoR MEN



option # 1


• 1 whole egg + 6 whites, scrambled – put the egg on top of the toast

• 4 slices tomato + 4 slices of cucumber

• 1 grapefruit

option # 1

• 1/3 cup steel cut oats, sprinkled with cinnamon

• 1.5 scoop BioTrust Low Carb protein powder – see how to mix protein powder into oatmeal

• ¾ cup berries

• ½ tsp Athletic Greens powder – mixed into oats

option # 1

• 1 Ezekiel wrap

• 2 chicken sausage

• ½ grilled tomato, sliced


• 1 small apple


(6am – 8am)






WEEK 7

Fruit

Protein1.5

1

1

1

Carbohydrate

Vegetable

Fr

P

C

V




WEEK 7

Fruit1

1

1

Fat

Vegetable

Fr

Fa

V

SNACK #1

option # 1

• 6 walnuts

• 1 small orange

• 1 cup mixed chopped vegetables

option # 2

• 1 ounce goat’s feta cheese, crumbled onto vegetables

• 1 cup chopped cucumber, tomato, red pepper

• 1 apple

option # 3

• 1 tbsp almond butter

• 1 apple

• ½ tsp Athletic Greens in 1 cup water


MEAL PLAN FoR MEN




• 1.5 serving No Fry Salmon Patties (see recipe)

• 3 handfuls of baby spinach + 1 cup chopped mixed veggies of your choice

• 6 olives – pitted and cut in half

• 1 tbsp apple cider vinegar – as salad dressing

option # 2

• Thai Beef Stir-Fry with Veggies but leave out pineapple (see recipe)

• Have over Kelp noodles

• * Use 6 oz of beef

option # 3

• 3 hard-boiled eggs, chopped

• 1 tsp mayonnaise – mix into eggs

• 3 stalks celery and 1 green pepper to scoop chopped egg


MEAL PLAN FoR MEN

Protein1.5

2

1

Vegetable

Fat

P

V

F



WEEK 7

Protein1.5

1 Vegetable

P

V

SNACK #2

option # 1



• 1 cup water – combine all ingredients and drink

option # 1

• 6 oz chicken

• 1 cup stir-fry vegetables

option # 1

• 2.5 oz Allegro cheese

• 10 baby carrots



MEAL PLAN FoR MEN



WEEK 7

Protein1.5

2

2

Vegetable

Fat

P

V

F

DINNERoption # 1

• Grilled Chicken and Green Beans – leave out sweet potato (see recipe)

• * Use 6 oz of chicken and add 6 walnuts

option # 2

• 6 ounces of grass fed beef hamburger patty

• Large spinach salad with tomatoes, cucumbers and onion


• 1 tbsp of olive oil + 2 tsp of aged balsamic

• 2 tbsp of pumpkin seeds in salad

• Use Dijon mustard as a condiment

option # 3

• Salsa Snapper (see recipe)


• 1 cup of Mashed Cauliflower (see recipe)

• 2 tbsp of sour cream to replace the Greek yoghurt

• * Use 6 oz of fish and substitute snapper for any fish

DINNER


MEAL PLAN FoR MEN



option # 1

• 1 Ezekiel wrap

• 3 whole eggs scrambled

• 1 cup sautéed kale, mushrooms and onions

• ¾ cup berries

option # 2


• 2 ounces of Allegro or Cabot, sliced and melted on the bread

• 1 whole egg

• 1 cup chopped cucumber, tomato, onion with lemon juice, salt and pepper

• 1 apple

option # 3

• Blueberry Pancakes (see recipe page 13)

• ½ cup of Greek yoghurt on the side


(6am – 8am)






WEEK 8

Fruit

Protein1.5

1

1

1

Carbohydrate

Vegetable

Fr

P

C

V




WEEK 8

Fruit1

1

1

Fat

Vegetable

Fr

Fa

V

SNACK #1

option # 1


• 2 stalks celery

• ½ cup cucumber

• 1 small pear

option # 2


• 3 apricots


option # 3


• 1 pear

• 10 baby carrots


MEAL PLAN FoR MEN




• 6 oz chicken breast

• 2 handfuls spinach + 1 cup mixed vegetables

• 1 cup squash soup (Imagine Brand)


option # 2


• ½ cup soybeans

• Large green salad + 1 cup mixed vegetables


option # 3

• 1 whole egg + 6 whites

• ½ cup black beans

• 2 handfuls spinach + ½ cup chopped broccoli

• ¼ cup salsa


MEAL PLAN FoR MEN

Protein1.5

2

1

Vegetable

Starchy Vegetable

or Legume

P

V

SV

L



WEEK 8

Protein1.5

1 Vegetable

P

V

SNACK #2

option # 1



option # 2

• 2 ounce of Allegro or Cabot cheese


option # 3





MEAL PLAN FoR MEN



WEEK 8

Protein1.5

2

2

Vegetable

Fat

P

V

F

DINNERoption # 1

• 6 oz extra lean ground turkey, browned




• 1 tbsp oil – used to cook spaghetti squash

• 2 tbsp parmesan cheese

option # 2

• Greek Spinach Salad with Chicken (see recipe page 16)

• Use 6 oz of chicken and add 1 oz goat’s feta cheese

option # 3

• 6 oz Grilled Salmon (see recipe page 24)

• 1 cup steamed green beans

• 1 tsp mayonnaise + 1 tsp Dijon, brush over salmon to cook

• 12 almonds

DINNER


MEAL PLAN FoR MEN



FoR WoMEN

8-Week Meal Plans

Welcome to your 8-week Perfect Nutrition Fat-Loss Meal Plans. Over the next 8 weeks you will learn the KEY to creating balanced meals that you can eat at home or on the run. If there are meals, snacks or recipes you enjoy feel free to repeat them.

Each meal and snack provides you with the food category and the number of portion sizes per category. I recommend you follow the plan as I’ve laid out for you but if there is a food or flavor you dislike then choose a different one from the same food category.

Use the Perfect Meal Plan food trackers and write down everything that goes into your mouth. Bites, licks, sucks and tastes all count. Research proves that those who food journal are the most successful in achieving their fat loss goals. Food tracking also helps to pinpoint foods that cause digestive system distress, fluctuating energy levels and cravings so you can avoid them.

Avoid known foods that you are sensitive or intolerant to. Dairy is a common food sensitivity for most people so replace the dairy foods with non-dairy alternatives. If you are avoiding wheat grains then swap them out for gluten free grains.

Protein Vegetable

Carbohydrates Starchy Vegetables

Carb & Protein – Legumes Fruit

FatDairy Alternative

P V

C SV

C | P Fr

FaDFOOD

CAT

EGOR

IES



Handy Kitchen Tools• Digital kitchen scale

• Blender or Magic Bullet

• Cuisinart Mini Chopper

• Blender bottle for on the go protein shakes

• BPA free 1L water bottle

• Spill proof BPA free containers in a variety of sizes

• Glass containers in a variety of sizes

• Ziploc snack bags

• Insulated lunch bag

• Thermos for hot beverages and soups

• Oil mister (to be used instead of cooking spray)

• Measuring cups and spoons

• Parchment paper

Quick TipsStart by printing out the 2 paged food list.

Post it on your fridge and forward to your phone for quick reference.

Follow the portion sizes but pay attention to hunger cues.

Each day you should consume 3 meals and 1-2 snacks.

Fast for 12 hours.

Drink a minimum of 8 cups of filtered water per day.

Schedule 1-2 hours per week for grocery shopping and meal preparation.

Never leave the house without your snacks.

Have emergency foods stowed away in your car, at your desk and anywhere else where you would be tempted to make a bad choice.

Always make the best possible food choice given the food circumstance.

Emergency Foods

• The Simply Bar

• Elevate Me Bars

• Nuts/seeds

• Gum

• BioTrust Low Carb protein powder (www.MyDailyProtein.com)

http://www.turbulencetraining.comhttp://www.mydailyprotein.comhttp://www.MyDailyProtein.com


option # 1

• 2 whole eggs, scrambled

• 1 cup sautéed onions and mushrooms


• 2 handfuls spinach, steamed

• 1 grapefruit

option # 2

• ¾ Fage or Liberte Greek yoghurt, plain

• sprinkle of cinnamon

• ½ cup berries


• 1 cup sliced cucumber and tomatoes (on the side)

option # 3

• Broccoli Cheese omelet (see page 12)


(6am – 8am)






WEEK 1

Fruit

Protein1

1

1

1

Fat

Vegetable

Fr

P

Fa

V

BREAKFASTMEAL PLAN FoR WoMEN



WEEK 1

Fruit1

1

1

Fat

Vegetable

Fr

Fa

V

SNACK #1

option # 1


• 1 small apple

THE TURBULENCE TRAINING PERFECT NUTRITIONMeats, Poultry & Fish Look for hormone and antibiotic free...

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Transcript of THE TURBULENCE TRAINING PERFECT NUTRITIONMeats, Poultry & Fish Look for hormone and antibiotic free...