Professional Documents
Culture Documents
7 DAY WORKO
UT
& NUTRITION
PLAN
Easy to follow a
nd
will get you into
a
great routine!
Welcome
Hi and Welcome to your 7 Day Kickstarter Nutrition Program!
Im so proud of you for taking that first step in going after your health and fitness goals.
I know how tough it can be just to get started, especially if youve been putting it off for a
while or not knowing where to start, what to eat, how to train and who to turn to. With this
easy to follow guide you will find out how good your body can feel in just one week.
Eating clean is based on the fundamental principles of eating healthy and nutritious
whole foods that have been unprocessed, unrefined, & contain none of the artificial
chemicals that slow down our bodies natural functions.
Have you ever wondered why you still feel sluggish after snacking on 99% fat free
yoghurt in the afternoon? Its supposed to be healthy right? This sluggishness is most
likely due to the high content of processed sugar and/or preservatives hidden in the
ingredients list. Clean eating is about eliminating these additives, and focusing on
fuelling our bodies with food in its original state.
Feed your body with bad food and you will most likely feel sluggish, get sick often and
easily, and not have the energy and steam to work out for long. You may also find it hard
to concentrate properly, and even be affected in your memory, mood, skin, hair and nails.
If you fuel your body with fresh, healthy, clean foods that are a great mix of quality protein
and complex carbohydrates, you will feel the difference and see the difference! You will
notice it with your weight, your skin, your breath, your hair & nails, and especially in how
much energy you have on a day to day basis!
The Program...
I have included a HEAP of variety in this 7 day plan to give you LOTS of options. However
I know some people like to keep things simple. So feel free to pick out meals that you
particularly like and repeat them throughout the week - this also means less shopping!
You will be more likely make positive changes to your lifestyle if you can easily fit them
into your routine, so do what works for you. I find doing a food prep on a Sunday
afternoon and popping them into containers / freezing in bulk really helps and can bring
down cost too! Good luck and enjoy these delicous recipes :)
Ashy xx
nutrition plan
SCEDULE
BREAKFAST
LUNCH
DINNER
POST
TRAINING
PROTEIN
Ashys
Spicy Mushroom
Omelette
Ashys Teriyaki
Lamb Cook up
Ashys Tex
Mex Salad
Ice, 1 scoop
protein powder
(85-90% protein),
water
Ashys Breakfast
Smoothie
Ashys Turkey
Mountain
Ashys Spicy
Chicko Rolls
Ice, 1 scoop
Protein powder
(85-90% protein),
water
10 cashews and a
small green apple
Ashys Egg
White Omelette
Ashys
Oriental Prawn
Noodle Salad
Ashys
Spicy Mushy
Chicken and Asian
Greens
Ice, 1 scoop
protein powder
(85-90% protein),
water
an avocado and
tamari in the hole
Ashys
Chocolate Crepes
Ashys Not So
Naughty
Chicken Caesar
Ashys Tuna
Bean Salad
Ice, 1 scoop
Protein powder
(85-90% protein),
water
Ashys
Spicy Mushroom
Omelette
Ice, 1 scoop
protein powder
(85-90% protein),
water
15 Almonds and 1
medium carrot cut
up into sticks
Ashys Breakfast
Smoothie
Ice, 1 scoop
protein powder
(85-90% protein),
water
1 punnet of
strawberries and
4 brazil nuts
Ashys Smoked
Salmon Scramble
Ashys Lunch
Lamb Rissoles
Ashys Quick
Chicken Soup
Ice, 1 scoop
protein powder
(85-90% protein),
water
OPTIONAL
SNACK
recipes
BREAKFAST
ASHYS SPICY MUSHROOM OMELETTE
CALORIES MACROS
277.6
FAT: 49.28%
PROTEIN: 21.76%
CARBS: 28.96%
....
Whisk your eggs. Chop the chilli, shallots and mix into your egg.
Heat a pan or wok, add the oil and pour in your egg mix to cover the base. Add
your chopped mushrooms onto one half of the omelette.
Put your bread in the toaster, and butter once done. Fold your omelette in half, and
place on toast. Top with the snow pea sprouts and a little tamari and salt/pepper.
recipes
BREAKFAST
ASHYS BREAKFAST SMOOTHIE
CALORIES MACROS
361.6
FAT: 10.95%
PROTEIN: 48.23%
....
Add oats to water first.
Add rest of ingredients.
Blend for 1 minute.
CARBS: 40.82%
recipes
BREAKFAST
ASHYS EGG WHITE OMELETTE
CALORIES MACROS
302.3
FAT: 55.67%
PROTEIN: 31.76%
CARBS: 12.57%
....
Crack egg whites into bowl with 1 whole egg, whisk. Cut ham,
fry. Add sliced mushroom and capsicum.
Add egg mixture, cook until desired, season if required. Season
with Lemon, Salt and top with sliced avo.
recipes
BREAKFAST
ASHYS CHOCOLATE CREPES
CALORIES MACROS
304.36
FAT: 17.74%
50g (1.7 oz) banana, ripe, medium, half
4 egg whites, raw(4 large eggs)
40g (1.4 oz.) choc whey protein isolate
as needed water
....
Blend ingredients until smooth.
Cook on one side until bubbles.
Flip pancake.
PROTEIN: 68.46%
CARBS: 13.80%
recipes
BREAKFAST
ASHYS SMOKED SALMON SCRAMBLE
CALORIES MACROS
327.2
FAT: 25.31%
PROTEIN: 41.32%
CARBS: 33.37%
....
Whisk or blend your eggs, egg whites, dill and milk together. Cut your salmon
into small pieces.
Spray your frying pan,add your mix and add your salmon pieces. Toast a small
piece of sourdough and top with your salmon mix add salt, pepper and lemon
juice to suit.
recipes
LUNCH
PROTEIN: 47.33%
CARBS: 13.67%
....
Prep your veggies: Roughlychop the bok choy and broccolini, thickly slice the
onionandthinly slice the chilli and garlic. Slice the lean lamb into strips.
Heat thewok to high and lightly spray with cooking oil spray. Quickly sear the
lamb until brown and take away from the wok.
Heat the sesame oil in the wok; stir fry the garlic, onion and chilli until its
aromatic and then add the lamb, veggies and sauce. Serve immediately.
recipes
LUNCH
PROTEIN: 38.84%
CARBS: 21.54%
....
Preheat oven to 180C.
Prep Your Vegies: Just like you would make zucchini or eggplant pasta, grab
a peeler and make long strips down your zucchini and eggplantand put in a
bowl. Finely dice your red onion and cut your cherrie tomatoes in half.
In the bowl toss the vege pasta strips together with half your oil and the
onion(along with salt and pepper). Once mixed, line a baking tray with baking
paper and place the contents of the bowl and the tomatoes on it.
Place the turkey steak on top of the vege pile with lemon slices. Drizzle the
remaining oil on top and bake for 20-30mins or until the steak is cooked.
Garnish with parsley and dig in.
recipes
LUNCH
PROTEIN: 46.49%
CARBS: 42.87%
....
Peel the prawns and place in a bowl.
Make the dressing: chop the coriander and place into a screw top jar with the
evaporated milk, fish sauce and lime juice; shake well. Add two thirds of the
dressing and marinate for 10 minutes. Drain.
Place the noodles in a bowl and cover in boiling water for 10 mins, drain and
rinse. Transfer the noodles to a large bowl. Chop the mint leaves and add the
remaining dressing, bean sprouts, and chilli; mix it up.
Lightly coat a non-stick frying pan with cooking oil spray and heat over high
heat. Cook the prawns for approximately 3 minutes or until changed in color and
cooked through. Serve the noodle salad topped with the freshly cooked prawns.
recipes
LUNCH
PROTEIN: 46.67%
CARBS: 22.07%
....
In a large salad bowl (always go bigger than you think), break apart your
lettuce and add the chives, snow pea sprouts and croutons. Hard boil your
eggs (make sure there is no run in your yolks) and slice length ways.
Fry the chicken until cooked through (for thick fillets, cut them length ways
in half like you would for a schnitzel, so its quicker to cook). In a cup add the
yoghurt and Caeser dressing together (feel free to add some lemon juice too).
Mix your ingredients together and add the dressing.
recipes
LUNCH
PROTEIN: 46.35%
CARBS: 14.74%
....
Season the rump with salt and pepper and cook to your liking; slice thinly.
Chop the red chilli, slice the capsicum, onion and cucumber and halve the
tomatoes; combine with the coriander, mint and salad leaves.
Top the salad with the sliced rump and drizzle with fish sauce.
recipes
LUNCH
PROTEIN: 22.15%
CARBS: 25.59%
....
Prep your veggies: Grate zucchini and carrot and finely chop chives and rosemary.
Make your patties: Mix up the mince, weetbix, chives, carrot, zucchini and egg
into balls and squish slightly.
Heat the oven to 150C and line a tray with baking paper. Bake your patties
until brown (about 40mins).
Slice your sweet potato super thin and season with the rosemary. With 20mins
to go, add them to your baking tray. The thinner they are, the crispier they will
get. Keep an eye on them.
Combine your salad ingredients (mixed greens, cherry tomatoes, lemon and
salt) and serve together.
recipes
DINNER
PROTEIN: 27.61%
CARBS: 29.06%
....
Heat your oven to 140C, and place your taco shells on a baking tray to heat
them up. On high heat add mince, choppedcoriander and chillipowder to a
frying panand mix till the mince is brown.
Prep your Mex Salad:chop the tomato, lettuce and avo into a bowl and
combine with lime juice, more chilli powder, pepper and jalepenos. Break the
taco shells into little pieces and mix all the ingredients together. Top with the
cheese for an awesome mexican salad. It wont look brilliant, but you will love
the taste.
recipes
DINNER
PROTEIN: 45.18%
CARBS: 27.51%
....
Place the herbs, chilli, lemon juice,garlic andchicken into a lunch box to
marinate for 30 mins or so.
Heat your oven to about 180 degreesandcover a baking tray with baking paper.
Add your chicken to the baking tray and cook each side until cooked through.
At the same time, steam your asparagus, lightly butter your bread and add
your chicken and asparagus for a spicy gourmet roll. Who says you cant enjoy
carbswhen eating clean!
recipes
DINNER
PROTEIN: 49.33%
CARBS: 15.75%
....
Make our marinade: Mix the honey, tamari, five spice powder, ginger and
sesame oil into a container and shake. Place the chicken in a saucepan, and
mix with marinade. Cover the saucepan and put in the fridge for at least 5-10
minutes, but the longer the better i.e. an hour if you have time.
Once marinated, place the chicken on a pan and cook for approximately 5-8
minutes until cooked through (medium to low heat so not to burn marinade).
As you are frying the chicken, grill the mushroom and bok choy until tender
with the coconut oil. Add a little salt and tamari. Turn heat off.
With any remaining marinade in the saucepan, heat it up (add some corn flour
if necessary to thicken it, in case it gets runny) or add a little water if dry. Put it
together: Add your mushys and bokchoy to a plate, slice the chicken breast
and place it on top and finally pour the sauce you just made over the rest of
the dish!
recipes
DINNER
PROTEIN: 51.00%
CARBS: 38.68%
....
Drain the 4 bean mix and place in a bowl.
Add the tuna, cottage cheese, sour cream, shallots, lemon juice and pepper.
Mix well and eat. Great for a post training feast!
recipes
DINNER
PROTEIN: 56.78%
CARBS: 18.18%
....
Get your oven hot, about 200-220C.
Grill your chicken till its cooked through.
Construct your parmy: chicken ham, sauce, grated parmesan, and then bake in
the oven till the cheese is how you like it.
Add the salad leaves, cucumber, tomatoes and lemon together in a bowl and toss.
recipes
DINNER
PROTEIN: 48.03%
CARBS: 13.13%
....
Make your curry paste: Usingwater, grated coconut, chilli flakes, coriander
seeds, ginger, garlic, pepper, cumin seeds and turmeric powdermake a
smooth paste.Combine the paste with the olive oil in a saucepan or high edge
frying panand heat for a few minutes over medium heat.Stir frequentlyand
then add the onionsfor another minute or so.
Add enough waterso your saucepan is about 3cm deep and bring to the boil.
Add the fish and simmer until cooked. Once your fish is almost perfect, add
the green chillies, tamarind paste and extra salt to taste.
Cook gently for a few more minutes until done.
recipes
DINNER
PROTEIN: 69.88%
CARBS: 18.96%
....
Make your soup stock: Add the ginger, lemongrass, kaffir lime leaves and
garlic to your chicken stock in a saucepan. Bring to the boil and then simmer.
Finely slice the chicken breast and add to your stock.
Return to the soup to the boil and ensure your chicken is cooked through.
Dont cook too much, just make sure it isnt pink (chicken breast goes dry if
over cooked).
Remove from heat and stir in snow pea shoots.
Serve straight away.
CONGRATULATIONS!
www.ashybines.co