LOSE 4kg IN 4 WEEKS*
Lost
8.2
kg
and 8.4% body fat
& GET THE RESULTS YOU WANT
LISL WINDT
VISIT WWW.FACETHEFAT.CO.ZA
GET THE RESULTS YOU WANT WITH YOUR DAILY EATING PLAN BREAKFAST
LUNCH
OPTION 1 EUROPEAN OMELETTE 3 egg whites ¼ cup of mushrooms ¼ cup mixed bell peppers 100g smoked salmon 60g of fat-free cottage cheese (as a topping) ¼ medium avocado (on the side)
OPTION 2 ON-THE-RUN SMOOTHIE 2 scoops of USN 100% PREMIUM WHEY PRECISION COMPLETE Small palm full of frozen blue berries ¼ cup of soy/almond/dairy milk ¼ cup of ice 1 table spoon of Chai seeds 1 teaspoon of honey
OPTION 3 CINNAMON-APPLE PROTEIN 1 chopped green apple (Granny Smith) ¾ cup of no-fat cottage cheese 1 table spoon of Chai seeds Sprinkling of cinnamon
OPTION 4 FRUIT AND YOGHURT 2 table spoons of fat-free/low-fat plain Greek Style yoghurt. 1 table spoons of Chai seeds 1 teaspoon of flaxseed^ 6-8 almonds (or roasted, unsalted mixed-nuts) 6-8 frozen blue berries 1-2 slices of melon/pineapple Soak the flaxseed in water overnight to remove the phytic acid coating, thereby enhancing digestion and nutrient uptake. Additional protein can be added to this breakfast by mixing in one scoop of USN 100% PREMIUM WHEY PRECISION COMPLETE (Strawberry Flavour) into the yoghurt. ^
OPTION 5 ALMOND BUTTER PANCAKE STACK 1 scoop of USN 100% PREMIUM WHEY PRECISION COMPLETE 3 egg whites ¼ cup of water (or almond/soy/dairy milk) 1 table spoon of almond butter 1 teaspoon of honey
OPTION 1 GRILLED CHICKEN CUTLETS WITH SALAD 1 teaspoon of ACTI LIFE MCT OIL 1 medium red onion, chopped (about 1 cup) 1 cup fresh beans (lima, fava, etc.), cooked al dente ¼ cup of corn kernels 8-10 cherry tomatoes, halved 1 teaspoon freshly squeezed lemon juice 3-4 pieces of low-fat feta cheese, crumbled ¼ cup freshly chopped basil Sea salt and freshly ground black pepper to taste
DINNER OPTION 1 CHILI-CON-CARNE 200g of course ground beef mince ½ cup of chopped red onion ¼ cup of chopped green bell pepper ½ teaspoon chili pepper (or adjust to your taste) ¼ teaspoon ground cumin 1 tablespoon tomato paste 1 tin of whole tomatoes, drained and coarsely chopped ¼ tin of kidney beans, drained Oregano, bay leaves, black pepper, sea salt to taste
OPTION 2 CAJUN SPICED HAKE WITH QUINOA STIR-FRY
OPTION 2 SEARED BEEF AND STEAMED GREENS
2 hake fillets, grilled (100g total), prepared with a Cajun Spice mix 1 cups of stir-fried mixed sliced bell peppers, peas, carrots, broccoli, mushrooms and onions 1 cup of steamed quinoa ¼ chopped chili Salt and pepper to taste
200g seared beef fillet/sirloin/rump (dressed with black pepper and lemon rinds) 1 medium sweet potato, baked and sliced (cinnamon and fat-free cottage cheese as a dressing) 1 cup of broccoli (steamed) ½ cup of green beans (steamed) ½ cup of green asparagus (steamed)
OPTION 3 GRILLED BEEF AND PAW-PAW SALAD
OPTION 3 PESTO CHICKEN FILLET-SKIRTS AND STIR-FRIED VEGETABLES
1-2 pieces of grilled beef fillet/rump/sirloin, sliced 2 cups of mixed greens (baby spinach, rocket etc.) 1 tablespoon of mixed seeds (pumpkin, sunflower, flaxseed etc.) ½ cup of cubed paw-paw 4 cherry tomatoes, halved Olive oil and lemon juice dressing to taste
2 chicken fillets, butterflied Basting for the chicken: ¼ cup of olive oil ¼ cup of pine nuts ¼ cup of fresh basil, chopped ½ chopped garlic clove Sea salt 2 sliced zucchini, stir fried 1 sliced red bell pepper, stir fried
OPTION 4 SPICY KOREAN GRILLED CHICKEN WITH ROAST VEGETABLES
OPTION 4 SWEET AND SOUR CHICKEN
1-2 chicken thighs, deboned ¼ small onion, coarsely chopped 1 table spoon low-salt soy sauce 1 clove of garlic, chopped 1 teaspoon honey ¼ teaspoon brown rice vinegar Sesame seeds to dress 1 cup of mixed sweet potato and butternut, grilled or roasted Rosemary, salt and pepper to taste
OPTION 5 EGG AND QUINOA SALAD 2 medium-boiled eggs Mixed green salad (rocket, baby spinach leaves etc.) 1 quartered plum ¼ cup of green beans ¼ cup of walnuts ¼ cup of quinoa 1 tablespoon of pomegranate seeds
2 chicken fillets ¼ teaspoon garlic ¼ teaspoon black pepper ¼ cup chicken stock ¼ cup white wine vinegar 1 tablespoon tomato paste Serve with quinoa and steamed green vegetables
OPTION 5 STUFFED SPINACH AND FETA CHICKEN FILLET, WITH BROWN RICE 1 large chicken fillet ½ cup raw spinach, chopped 4 baby tomatoes, chopped 2 tablespoons of feta cheese Serve with brown rice on the side
The options on pancakes are endless. You have the capacity to do so much and extend your baking repertoire with incorporating either season produce, or thinking out of the box. Some of our favourites also include: - Vanilla protein flapjacks with freshly sliced peaches and ricotta cheese. - Lemon Blueberry Pancakes. - Banana and Peanut Butter Waffles.
*Only effective as part of a weight management programme when combined with a balanced, energy-restricted eating plan and regular exercise.