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lean machine

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You've made the first step on your Lean Machine journey. Our vision is to have a nutrition program that teaches you simple ways to fuel your body. By keeping it easy, realistic, achievable and science based, our nutrition program can help guide you to create a lifestyle that is clean, healthy and energy driven. Think of fuelling your body, helping it achieve maximal energy and health by what you put into it. By taking care of your health and putting the effort in, you will see long lasting results.

Laid out is 4 weeks of meals; breakfasts, lunches and dinners. You will make enough dinner to portion out for the next day, to save time and ensure you are eating the leftovers. There are 3-4 breakfasts per week to choose from, so alternate or choose your favourite for days 5-7. If you are working out, ensure you are also getting your pre and post workout snack in. If you are not working out, snack on vegetables and protein during the day.

 

Guidelines:

  • Cut out all processed and refined foods (anything packaged and prepared)
  • Eat nothing that is refined, processed, pasteurized, microwaveable, preserved or fried
  • Avoid sugar and alcohol
  • Eat 3 meals + PreWO and PostWO
  • Unlimited amounts of vegetables
  • Fruit in moderation (1-3 servings/day)
  • Caffeine minimum 1-2x/day
  • Drink 3-4L of water/day (add lemon/lime for sweetness)
  • Exercise 3-4 times per week
  • Eat meals before 8 pm
  • No cheats- give yourself two weeks to cleanse and fuel your body
  • Use the food list provided to create meals and variety to your plate 

 

POST WORKOUT SNACK

200-400 kcal

15-30min post workout

Includes protein+dense carb (ex. yams, squash)  

Pre workout snack 

200-400 kcal

15-75min before workout

Includes protein+fat 

 

Do not use fruit in PreWO or PostWO snack

 

You will eat:

3 meals plus 1 pre workout + 1 Post workout Fuel

Macronutrient Ratio 40:30:30 (PRO:CHO:FAT) 

Supplements:

You want to try and achieve most of your nutrition through food while adding these few supplements to help with your pre/post workout recovery.

  • Caffeine- 60 min before exercise
  • BCAAs (approx. 5g) with Pre workout snack 
  • Whey protein (20g) /Casein Protein (10-20g), BCAAs (5g) with Post workout snack

 

Helpful Tips and Tricks

  • Find items that have no sugar in them (<3g sugar per serving size)
  • Buy all vegetables, fruits, and meat in large quantities and portion out to freeze and s
  • Prep/wash/cut vegetables/fruit and boil eggs on Sundays and put into containers, ready for the week ahead
  • Have a 5-10 snack grab bags available at all times (in car, purse, gym bag) this includes 1 lara bar, dates, almonds/cashews, dried fruit
  • Have a bottle of water in the car as well as gym bag and purse (never get to the point of thirst)
  • Drink 1 glass of cold water upon waking up
  • Use condiments and spices at all meals and cook in approved oils to provide flavour

 

Bulk Cooking

Bulk cooking is an easy way to ensure you are prepared for the week. This is great for people who lead very busy lives and want the ability to go into their freezer and choose a quick meal to bake or microwave. Here is a step by step plan for bulk cooking.

 tips and tricks:

1. Choose 3-4 dinner meals for the week

ex. Week 1 

Meal # 1- 1 cup ground turkey sautéed with 2-3 cups of carrots/peppers/beans/asparagus blend served with ½ cup rice.

Meal #2- 1 cup ground beef with seasoning in tomato sauce and diced peppers mixed with ½ spaghetti squash

Meal #3 - 1 chicken breast with cauliflower mash and fresh salad

These dinners will be eaten 6 times and lunches 6 times so you have to prepare 12 meals (4 portions of each meal)

 

2. Prepare your proteins

Sautée 4 cups grond turkey

Sautée 4 ground beef in tomato sauce

Bake 4 chicken Breasts

 

3. Prepare your Carbs

Cook 3-4 cups brown rice

Bake 2 spaghetti squashes

Boil and mash your cauliflower "potatoes"

 

4. Prepare your veggies

Dice your peppers and sautée

Bake your Carrots/peppers/beans/asparagus blend until soft

Cut all your veggies for salad and put into containers.

 

5. Dish out and create meals

Take all the Cooked Components and Create Your Meals in Freezer Sealed Containers

 

6. Throw in freezer

Take Out the Night Ahead for the Next Day's Lunch and Dinners

There you have it! All your lunch and dinners prepared for 6 out of 7 days of the week. This should only take you about 1 hr and 15min so get it done and be prepared!

POST WORKOUT

  • 15-30min post workout
  • Includes protein + dense carb (ex. yams, squash)  (200-400 kcal)

Examples:

  • Protein + Dense Carb
  • Bacon and egg omelet with ½ bake yam
  • Kale salad with ground turkey and butternut squash
  • ½ cup of oats with protein powder sprinkled on top
  • Protein Shake with ½ cup oatmeal

Pre Workout

  • 15-75min before workout
  • Includes protein + fat (200-400kcal)

Examples:

  • Protein + Fat
  • 2 boiled eggs with ½  avocado
  • 2 turkey pepperoni sticks and a handful of almonds
  • ½ chicken breast with steamed veggies with coconut oil on top

 

 

Sweets and Simple Treats:

  • 1 apple with 1 tbsp. almond butter with sprinkled cinnamon
  • 3 dates and ¼ cup cashews
  • 1 brown rice cake with 1 tbsp. almond butter with sliced banana
  • 1 cup frozen berries
  • Frozen greek yogurt with sprinkled cocoa and ¼ cup hazelnuts

 

Weekly fuel guide

ENSURE YOU STICK TO THE RIGHT PORTIONS AND MACRONUTRIENTS. IF YOU DO NOT LIKE A CERTAIN PAIRING, REFER TO THE FOOD LIST PROVIDED AND SWITCH OUT THE PROTEINS, FATS OR CARBOHYDRATES.

 

week 2

BREAKFAST 

  • Veggie Omelette
    • 2 egg omelet with veggies
    • 1 pc whole grain toast
    • ½ apple and 1 tbsp peanut butter
  • Mexican Egg Delight
    • 2 fried eggs
    • 2 pc bacon
    • 1 cup strawberries
    • 1 rice cake with ½ avocado and salsa
  • Pancake Delight
    • 2-3 pancakes
      • (1 scoop protein, 2 eggs, ½ cup ground oats, ½ banana and cinnamon, blend and fry on medium pan),
    • ¼ cup greek yogurt
    • ½ cup assorted fruit
  • Chocolate Peanut Butter Cup Smoothie
    • 1 frozen banana
    • 1 scoop protein powder
    • 1 tbsp cocoa,
    • 1/2 teaspoon vanilla
    • 2 tablespoons peanut butter
    • 2 handfuls of spinach

DINNERS

Cooking for 5 Dinner meals (Monday- Friday/ Lunch and Dinner)

  • Meal #1- (4 portions)
    •  4-5 turkey meatballs with 1 cup rice pasta and assorted grilled vegetables
  • Meal #2- (4 portions)
    • Shrimp stir fry (assorted vegetables) with ½ brown rice and ½ avocado
  • Meal #3 (4 portions)
    • Grilled Salmon with 1 cup yam fries and fresh salad
  • Meal # 4 (4 portions)
    • Taco salad- ground beef with low salt seasoning, lettuce, corn, peppers, black beans, salsa, ½ avocado and ¼ cup brown rice or ground up corn chips.
  • Meal # 5 (2-4 portions)
    • Chicken rice wraps with assorted vegetables and½ cup quinoa

week 4

BREAKFAST CHOICES

  • K.I.S.S Delight
    • 2 pc gf or whole grain toast with 1 tbsp nut butter
    • ½ cup cottage cheese
    • 1 cup assorted fruit
  • Protein Packed Bowl
    • ½ cup greek yogurt,
    • ½ cup oatmeal
    • 1 cup fruit 
  • All American Breakfast
    • 2 eggs
    • 2 pc bacon
    • 1 cup sweet potato hash
  • Cinnamon Bun Smoothie with 1 rice cake and 1 tbsp nut butter
    • 1 frozen banana
    • ¼ cup rolled oats
    • 3 pitted dates
    • 1½ coconut/almond milk
    • ½ tsp cinnamon
    • ¼ teaspoon vanilla extract

DINNERS: 

Cooking 5 meals (Monday- Friday)

  • Meal #1- (4 portions)
    • Cauliflower fried rice (chop cauliflower into rice size bits and stiffly with assorted vegetables and 1 egg), 1 cup ground turkey
  • Meal #2- (4 portions) 
    • BBQ’d or baked chicken breast, ½ cup brown rice and kale salad
  • Meal #3 (4 portions)
    • Spaghetti squash pad thai
  • Meal # 4 (4 portions)
    • Collard greens wrapped burgers with 1 cup yam fries
  • Meal # 5 (2-4 portions)
    • Steak with 1 cup roasted potatoes and steamed brocollini

 

 

 

Week 1

Breakfast 

  • Egg Basics
    • 2 boiled eggs  
    • ½ cup oats
    • ½ banana with tbsp. almond butter
  • Banana Berry Smoothie with 2 rice cakes and 1 tbsp nut butter
    • ½ cup yogurt,
    • 1 scoop protein powder,
    • ½ frozen banana,
    • 1 tbsp chia seeds,
    • ¼ cup frozen berries,
    • handful of spinach and ice
  • Parfait
    • ¾ cup cottage cheese
    • ½ cup blueberries
    • ½ cup walnuts
    • ¼ cup baked oats with cinnamon

DinnerS

Cooking for 5 Dinner meals (Monday- Friday/Lunch and Dinner)

Meal #1- (4 portions) 1 cup ground turkey sauteed with 2-3 cups of carrots/peppers/beans/asparagus blend served with ½ cup rice.

Meal #2- (4 portions) 1 cup ground beef with seasoning in tomato sauce and diced peppers mixed with ½ spaghetti squash

Meal #3 (4 portions) 1 chicken breast with cauliflower mash and fresh salad

Meal # 4 (4 portions) 1 steak with ½ cup brown rice and large salad

Meal #5(2-4 portions) 1 Lettuce wrap burgers with assorted vegetables

 

 

 

 

week 3

BREAKFAST

  • Egg Sandwich
    • 2 pc gluten free toast with
    • 1 avocado
    • 2 boiled eggs
    • 1 tomato 
    • 2 pc bacon
  • Breakfast Salad
    • ½ cup greek yogurt
    • 1 banana 
    • ¼ cup cashews
    • ¼ cup coconut chips
    • dash of cinnamon
    • ¼ cup oats
  • Spinach Omelette
    • Spinach, sausage and mushroom 2 egg scramble
    • 1 cupyam hash
  • Blueberry Pie Smoothie with 1 pc GF toast with 1 tbsp almond butter
    • 1 cup frozen blueberries
    • 1 frozen banana,
    • 1 3/4 cup almond/coconut milk 
    • 1 scoop protein powder (vanilla)
    • ½ cup rolled oats
    • ½ tsp vanilla extract,
    • ¼ teaspoon cinnamon

DINNERS

Cooking 5 meals (Monday- Friday)

  • Meal #1- (4 portions) Butternut squash soup and a handful of GF crackers 
    • 1 butter nut squash (baked at 350 until soft) and blend in magic bullet or blender
    • 1 can coconut milk
    • 4 cups chicken stock
    • dash of cinnamon
    • dash of nutmeg 
    • combine all ingredients in a pot and simmer for 15 minutes
  • Meal #2- (4 portions)
    • Chicken stir fry (assorted veggies) and ½ cup quinoa
  • Meal #3 (4 portions)
    • 1-2 cups rice pasta spaghetti with ground beef, tomato sauce with garlic, carrots, onions, zucchini
  • Meal # 4 (4 portions)
    • Large salad with chicken breast and¼ cup almonds
  • Meal # 5 (2-4 portions)
    • Homemade pizza - cauliflower crust- assorted veggies, tomato sauce and any type of protein

 

GROCERY List

vegetables

  • Acorn Squash
  • Artichoke
  • Arugula
  • Asparagus
  • Beets
  • Bell Peppers
  • Bok Choy
  • Broccoli
  • Brussel Sprouts
  • Beets
  • Butternut Squash
  • Cabbage
  • Carrots
  • Cauliflower
  • Cucumber
  • Collard Greens
  • Eggplant
  • Endive
  • Garlic
  • Green beans
  • Kale
  • Leeks
  • Lettuce
  • Mushrooms
  • Onion
  • Radishes
  • Rhubarb
  • Rutabaga
  • Snow Peas
  • Sugar snap peas
  • Spinach 
  • Sprouts
  • Swiss Chard
  • Squash
  • Tomatoes
  • Turnips
  • Zucchini

fat

OILS

  • Avocado oil 
  • Clarified butter
  • Ghee
  • Coconut oil
  • Extra virgin olive oil
  • Lard
  • Palm oil
  • Flaxseed oil
  • Sesame oil
  • Safflower oil

FRUIT

  • Avocado
  • Olives

NUTS AND SEEDS

  • Almonds
  • Almond butter
  • Brazil nuts
  • Cashews
  • Hazelnuts
  • Macadamia nuts
  • Pecans 
  • Pistachios
  • Flax seeds
  • Pine nuts
  • Pumpkin seeds
  • Sesame seeds
  • Sunflower seeds
  • Walnuts

condiments and sauces

  • Balsamic vinaigrette
  • Mustard
  • Pickles
  • Red wine vinegar
  • Rice vinegar
  • Hot Sauce
  • Fish Sauce
  • Curry Paste
  • Relish
  • Tomato paste
  • Diced canned tomatoes
  • Vegetable/ beef broth
  • Organic sugar free ketchup
  • Coconut milk
  • Almond milk
  • Hemp milk
  • Cashew milk

 

 

 

 

 

 

 

protein

RED MEAT

  • Beef
  • Buffalo
  • Venison

DAIRY

  • Greek Yogurt
  • Eggs
  • Cottage Cheese

POULTRY

  • Chicken
  • Turkey
  • Duck Breast

SEAFOOD

  • Clams
  • Cod
  • Crab
  • Halibut
  • Lobster
  • Mussels
  • Salmon
  • Whitefish
  • Shrimp
  • Scallops
  • Tilapia
  • Trout
  • Tuna 

OTHER

  • Pork
  • Bacon
  • Sausage
  • Pepperoni
  • Protein Powder (low in sugar)

fruit 

  • Apricots
  • Apples
  • Blackberries
  • Bananas
  • Cherries
  • Dates
  • Figs
  • Grapefruit
  • Grapes
  • Kiwi
  • Lemon
  • Lime
  • Mango
  • Melon
  • Nectarine
  • Papaya
  • Peaches
  • Pears
  • Plum
  • Pomegranate
  • Raspberries
  • Strawberries
  • Watermelon
  • Dried fruit

carbs

BREAD

  • Whole grain bread with bran/oats/rye/kasha
  • Corn Tortillas
  • Wraps

GRAIN

  • Amaranth
  • Barley
  • Corn
  • Quinoa
  • Couscous
  • Spelt
  • Brown rice
  • Brown Rice Pasta
  • Brown Rice Wraps
  • Rice cakes
  • Oats

FLOURS

  • Almond Flour
  • Coconut Flour
  • Whole wheat flour
  • Quinoa Flour

ROOT VEGETABLES

  • Potatoes
  • Sweet Potato
  • Yam
  • Pumpkin

LEGUMES

  • Beans
  • Edamame
  • Lentils
  • Peas

. Be committed and see the results in your energy, sleep, body, mind and soul

Good luck!


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