THE SIMPLE FAT LOSS GUIDE

Get your fat loss started off right

CONGRATS ON TAKING

YOUR FIRST STEP

WHAT THIS GUIDE INCLUDES

Simplicity is bliss

Prerequisites: NONE

This guide was designed with the busy person in mind! The

one who needs to be the best parent they can be without

eating completely different than the rest of the family.

The professional who needs to be sharp, energetic, and clear

thinking but does not have time for elaborate meal prepping.

The person who is frustrated with all the marketing and

nutritional nonsense out their and does not know what to even

believe anymore.

This guide will give you simple, actionable steps to get your

fat loss journey started and live the life of energy, health and

abundance that you deserve!

ACTION PLAN

PRIMARY GOAL:GET YOUR FAT LOSS JOURNEY STARTED

Fat loss is not about boring and bland meal plans. It is

about how much you are eating on a consistent basis.

Therefore our primary goal for this first phase is to

calculate how many calories you need to consume daily.

We also know the importance of how your daily protein,

micronutrients, and balancing your inflammation are as

well.

The meal planner below is to provide you a basic

structure and an ideal template to follow. Use the

suggested meals from it to create great tasting food every

day. You don’t need to eat every meal suggested on this

plan, it’s simply a template for you to use to guide your

daily decisions and choices.

Make sure you create great tasting, varied and nutritious

meals. Don’t just eat a plain chicken breast with some

boring vegetable, spice it up and get creative with it all.

You know you have got this right when you look forward

to your meals and enjoy eating.

WELCOME

ACTION PLAN

We do not want to overwhelm you with too many

responsibilities at this point in your journey. If you are

currently following an exercise program, then keep at it. If not

here are some guidelines to help you get moving:

• Commit to elevating your heart rate for 15 minutes per day.

A brisk walk or jog is great. Commit to 15 minute 3 times

per week. If you feel like doing more than go for it! Put an

X on your calendar each day you accomplish your 15

minutes.

• Use them muscles! Modified push ups, air squats, bridges,

door rows! Start of with 2 sets of 10 repetitions of each

exercise 3 times per week

EXERCISE

Lifestyle factors are hugely important at any stage of fat loss.

However I truly believe they become even more important

when seeking the lowest levels of body fat possible.

Achieving your lowest level of body fat isn’t just about nailing

your nutrition and training daily. It’s also about being very

consistent to a balanced and healthy lifestyle.

This means you will have to make some short-term sacrifices if

you truly want to achieve your goals. This is the reason why not

everyone is as lean as they’d like to be.

NOTE: IF YOU ARE LOOKING FOR A MORE ADVANCED TRAINING

REGIMINE ASK ABOUT OUR AMAZING WORKOUT APP

LIFESTYLE

Modified Push Up Air Squat

Bridges Door Rows

ACTION PLAN

The key factor to ensuring you achieve fat loss on this program

is creating a daily calorie deficit i.e. you start eating less than

your body needs.

Ideally this deficit should be as small as possible, to ensure

your performance and health remains high over the course of

this program. It will also reduce cravings and hunger levels.

By taking some time now to use the information and calculation

below to determine your ideal starting point, you’re creating

an effective yet sustainable process over the coming months to

your goals. This is just a starting point for your calories and

may need to be adjusted as you move forward.

Do not skip this step!!

It is the critical component to personalizing this program for

your exact needs and goals. Please read all of the information

below website to determine the ideal starting point for you.

CALCULATE YOUR CALORIE & PROTEIN INTAKEThe first lifestyle priority is balancing your movement and

exercises with a lower calorie diet with optimal recovery and

rest. This means getting at least 8 hours of quality sleep per

night and finding some down time each day to rest and de-

stress.

Staying up late, skipping workouts and overindulging will not

result in you achieving your goals. If you have a lot of projects

or stress in your life currently, then take the time for your self

care.

CALORIE CALCULATIONS

MEN: BODYWEIGHT X 11

WOMEN: BODYWEIGHT 10

ACTION PLAN

KCAL PER DAY

PROTEIN CARBOHYDRATES FATS

40% 30% 30%

MY CALCULATED CALORIES & PROTEIN BREAKDOWN

The protein and total calories on a weekly average are key. Your carbohydrate and fat needs can change daily. Listen to your body. If you hit your protein daily

and do not go over your calories then your fat and carb macros balance out

CALORIE CALCULATIONS

MEN: BODYWEIGHT X 11

WOMEN: BODYWEIGHT 10

ACTION PLAN

Life will throw weekends and celebrations at you. This is not a

problem. This is when the inclusion of a planned and

structured ‘re-feed’ (classically known as a cheat meal) can be

of benefit.

A re-feed meal or day should be put in place when following

this program. It will provide the body a break from reduced

calorie intake and reduce any fat loss plateaus. It can also

provide you with a short mental break and offer increased

variety to the diet.

How To Structure Your Re-feed Day

The easiest way is to borrow one meal from the day before and

one meal from the day after into a larger meal when you would

like to refeed. Only “borrow” the non protein calories. I

suggest doing this every Wednesday and Saturday however any

days you like are fine. Refeeds are NOT mandatory, they are

just a way to provide some variety and relief.

PLANNING FOR WEEKENDS AND CELEBRATIONS Using this template you ideally want to see a loss of around

1.0-1.5 lbs in weight each week on the scales. You may also see

changes to your other measurements.

At this stage of your fat loss goals it’s also important to keep

track of your progress pictures, as scale weight can be

misleading. Be sure to take some good quality full body pictures

every week.

It’s important to track your food intake for 3-5 days prior to

changing anything. That’s so you can compare your existing

calorie and macronutrient intake to your suggested one here. If

you are only a few hundred calories away from your

recommended intake, then feel free to transition onto this

when are ready to start.

If you find you are already under eating well below (600+ kcals)

the calorie recommendations from this calculation yet are

seeing no weekly progress, then you should take a hard look at

where “hidden calories” can be. This typically happens when

people are dining out a lot or eating high variance foods

prepared by people other than themselves.

• Biweekly progress pictures & journal

• Read food labels

ACTION PLAN FOOD SOURCES

FATSPROTEIN

CARBS

FAT LOSS FOREVER!!!

IDENTITY STATEMENT

I AM A HEALTHY PERSON

I AM AN ENERGETIC PARENT

I AM A GROWTH DRIVEN PERSON

EVIDENCE ACTIONS

I KNOW MY BOUNDARIES

I KNOW WHAT I AM PUTTING IN

MY BODY

SIMPLE FAT LOSS RECIPE

PACK

Achieve your leanest body with this

selection of healthy and tasty recipes.

TABLE OF CONTENTS

Gluten Free

Dairy Free

Low Carb (under 20g serving)

Meal Prep/Freezer Friendly

High Protein (over 20g per serving)

Vegetarian

Quick (under 30 mins)

Contains Nuts

GF

DF

LC

MP

HP

V

Q

N

1 BACON & BROCCOLI PANCAKES

2

3

4

5

6

RECIPE KEY

Look for these helpful icons

throughout the pack.

7

8

9

10

11

12

ASIAN-STYLE SCRAMBLED EGGS

STUFFED BREAKFAST PEPPERS

CHICKEN SALAD WITH AVOCADO DRESING

LOW CARB AVOCADO CARBONARA

SPICY FRIED RICE WITH PRAWNS

ONE POT TURKEY CHILI WITH RICE

ZUCCHINI PIZZA BITES

CAROTENE BOOST SMOOTHIE

TUNA & BROCCOLI SALADWITH HONEY VINAIGRETTE

BALSAMIC GLAZED BEETROOT& GOATS CHEESE SALAD

TAHINI STUFFED DATESIN DARK CHOCOLATE

MEAL PLAN

BREAKFAST

(Ideally 30-60

min after

waking)

LUNCH

(Ideally 3-4

hours after

breakfast)

SNACK

(Ideally

between lunch

and dinner)

WORKOUT

NUTRITION

(If applicable)

DINNER

(Ideally 3-4

hours after

snack or 60-120

minutes post

workout)

MEAL

Bacon & Broccoli

Pancakes

Asian-Style

Scrambled EggsStuffer Breakfast

PeppersLeftover Stuffer

Breakfast

Peppers

Asian-Style

Scrambled Eggs

Carotene Boost

Smoothie

Bacon & Broccoli

Pancakes

Chicken Salad

with Avocado

Dressing

Leftover Chicken

Salad with

Avocado Dressing

Tuna & Broccoli

Salad with

Honey

Vinaigrette

Leftover Tuna &

Broccoli Salad

with Honey

Vinaigrette

Balsamic Glazed

Beetroot & Goats

Cheese Salad

Leftover

Balsamic Glazed

Beetroot & Goats

Cheese Salad

Zucchini Pizza

Bites

E.g. Carotene

Boost Smoothie,

Tahini Stuffed

Dates, Zucchini

Pizza Bites

E.g. Carotene

Boost Smoothie,

Tahini Stuffed

Dates, Zucchini

Pizza Bites

E.g. Carotene

Boost Smoothie,

Tahini Stuffed

Dates, Zucchini

Pizza Bites

E.g. Carotene

Boost Smoothie,

Tahini Stuffed

Dates, Zucchini

Pizza Bites

E.g. Carotene

Boost Smoothie,

Tahini Stuffed

Dates, Zucchini

Pizza Bites

E.g. Carotene

Boost Smoothie,

Tahini Stuffed

Dates, Zucchini

Pizza Bites

E.g. Carotene

Boost Smoothie,

Tahini Stuffed

Dates, Zucchini

Pizza Bites

During: Workout

drink with 500ml

of water

Post: Banana

with serving of

protein powder

During: Workout

drink with 500ml

of water

Post: Banana

with serving of

protein powder

During: Workout

drink with 500ml

of water

Post: Banana

with serving of

protein powder

During: Workout

drink with 500ml

of water

Post: Banana

with serving of

protein powder

During: Workout

drink with 500ml

of water

Post: Banana

with serving of

protein powder

During: Workout

drink with 500ml

of water

Post: Banana

with serving of

protein powder

During: Workout

drink with 500ml

of water

Post: Banana

with serving of

protein powder

Low Carb

Avocado

Carbonara

+ remaining

across as you see

fit

Leftover Low

Carb Avocado

Carbonara

+ remaining

across as you see

fit

Spicy Fried Rice

with Prawns

+ remaining

across as you see

fit

Leftover Spicy

Fried Rice with

Prawns

+ remaining

across as you see

fit

One Pot Turkey

Chili with Rice

+ remaining

across as you see

fit

Meal Out – Enjoy!

Leftover One Pot

Turkey Chili with

Rice

+ remaining

across as you see

fit

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Fish & Seafood

7 oz. (200g) prawns

Meats

8x streaky bacon

4 oz. (120g) chicken breast

5 oz. (140g) bacon

10 oz. (300g) ground turkey

Dairy

parmesan

goats cheese

grated cheese

light mozzarella

natural yogurt

Non-Dairy

9x egg

plant-based milk

MEAT, DAIRY & NON-DAIRY

WEEKLY SHOPPING LIST

Fresh

2x broccoli

baby bok choy

ginger

spring onion

chili pepper

3x bell pepper

edamame beans

1x cucumber

iceberg lettuce

2x lemon

radishes

rocket

5x zucchini

1x garlic

3x avocado

1x onion

2x carrots

1 x orange

1x peach

Fresh Herbs

coriander

mint

FRUIT & VEGETABLES

Grains

buckwheat flour

basmati rice

Nuts & Seeds

walnuts

9x medjool dates

desiccated coconut

goji berries

mixed seeds

Spices

Mexican seasoning

cumin

chili flakes

cinnamon

oregano

paprika

hot paprika

Italian seasoning

Other

baking powder

bread

dark chocolate

GRAINS, SEEDS & SPICES

Oils

coconut oil

olive oil

Cans & Condiments

soy sauce

Mexican veg mix

salsa

1x tuna

beets in vinegar

balsamic glaze

chopped tomatoes

red kidney beans

sweet corn

tomato puree

Tahini

tabasco

Sweeteners

honey

apple syrup

Other

vegetable stock

CANS, CONDIMENTS & MISC

BACON & BROCCOLI

PANCAKES

BACON & BROCCOLI PANCAKES

Serves: 4

Prep: 5 mins

Cook: 15 mins

Nutrition per

serving:

231 kcal

10g Fats

25g Carbs

11g Protein

Q

• 1 egg

• 1 cup (250ml) plant milk

• 1 cup (125g) buckwheat

flour

• 1 tsp. baking powder

• pinch of salt

• 1 cup (200g) broccoli,

head thinly chopped

• 8 slices streaky bacon

• 2 tbsp. apple syrup

(optional)

Beat the egg through the milk and add the buckwheat

flour, baking powder, and salt. Mix until the batter is

smooth. Add the broccoli and stir it through the batter.

Heat a dry non-stick frying pan. Cut a slice of bacon in half

and place on the frying pan. Bake for 1 min on medium

heat. Turn the bacon and spoon the batter over it forming

a round pancake shape.

Fry the pancakes around 4 min until golden brown and

done. Turn halfway.

Repeat with the rest of the bacon and batter. Serve the

pancakes with apple syrup.

GF DF

ASIAN-STYLE

SCRAMBLED EGGS

ASIAN-STYLE SCRAMBLED EGGS

Serves: 1

Prep: 5 mins

Cook: 5 mins

Nutrition per

serving:

249 kcal

15g Fats

5g Carbs

18g Protein

GF

LC V

Q

• 2 eggs

• 2 egg whites

• 1 tsp. coconut oil

• 1 ½ cup (150g) baby bok

choy, chopped

• 1 tsp. fresh ginger, grated

• 2 spring onions, thinly

sliced

• 1 red chili, deseeded and

chopped

• soy sauce, to serve

(optional)

• whole wheat toast, to

serve (optional)

Whisk the eggs and egg whites together in a bowl, season

with salt and pepper.

Heat the coconut oil in a frying pan over medium heat. Add

the bok choy with 1 tbsp water, cook until tender, then

take off the heat and set aside.

In the same pan cook the spring onions, ginger, and chili,

for 1 minute.

Add the egg mixture and continue to cook, string, pulling

and folding the eggs until they are cooked to your liking.

Remove from the heat and serve on a plate with the bok

choy, whole wheat toast and a drizzle of soy sauce

(optional).

DF

STUFFED

BREAKFAST PEPPERS

STUFFED BREAKFAST PEPPERS

Makes: 4

Prep: 10 mins

Cook: 20 mins

Nutrition per

serving:

100 kcal

5g Fats

6g Carbs

7g Protein

• 2 bell peppers

• 4 tbsp. Mexican veg mix,

canned

• 4 eggs

• 1 tsp. Mexican spices

• salsa, to taste (optional)

Preheat the oven to 360F (180C). Halve the peppers,

remove the stem and seeds. Place the peppers on a baking

tray covered with parchment paper.

Fill each pepper with 1 tbsp. of the Mexican vegetables

and break an egg over each one. Bake for about 20 minutes

in the bottom of the oven until the egg white has

solidified. Sprinkle with the Mexican spices and season

with salt and pepper.

Drizzle with salsa before serving (optional).

GF

V

DF

LC

CHICKEN SALAD WITH

AVOCADO DRESSING

CHICKEN SALAD WITH AVOCADO DRESSING

Serves: 1

Prep: 5 mins

Cook: 5 mins

Nutrition per

serving:

433 kcal

28g Fats

6g Carbs

35g Protein

• ¼ cup (50g) edamame

beans

• 4.2 oz. (120g) cooked

chicken breast,

chopped

• 1/4 cucumber, peeled,

deseeded and chopped

• 1/2 avocado

• Tabasco sauce, to

taste

• juice of 1/2 lemon

• 2 tsp. extra-virgin

olive oil

• 2 handfuls iceberg

lettuce, chopped

• 1 tsp. mixed seed

Put the chicken, beans and cucumber in a bowl.

Blitz the avocado, Tabasco, lemon juice and oil in a food

processor or with a hand blender. Season, pour into the

bowl and mix well to coat.

Layer a bowl with the iceberg lettuce and spoon the

chicken mixture over it, sprinkle with the seeds.

Serve imminently or chill until lunch, then serve with a

lemon wedge.

GF DF

LC

Q

HP

TUNA & BROCCOLI SALAD

WITH HONEY VINAIGRETTE

TUNA & BROCCOLI SALAD WITH HONEY VINAIGRETTE

Serves: 2

Prep: 10 mins

Cook: 0 mins

Nutrition per

serving:

328 kcal

14g Fats

26g Carbs

21g Protein

For the salad:

• 2 big handfuls salad leaves

• 3 radishes, sliced

• ½ cup (120g) tuna in

water, drained

• 2 slices bread

• 100g broccoli

• 2 tsp. Parmesan, grated

For the dressing:

• 2 tbsp. olive oil

• 3 tbsp. of lemon juice

• 1 tsp. of honey

• salt and pepper

Divide the salad leaves between two plates. Add the sliced

radish and pieces of tuna.

Toast the bread and cut into cubes, then add to the salad.

Place the broccoli in a pot of boiling water and cook for

approx. 5 minutes, then strain and add to the salad.

In a bowl, mix all the dressing ingredients and drizzle over

the salad. Sprinkle with parmesan cheese and serve.

QHP

BALSAMIC GLAZED BEETROOT

& GOATS CHEESE SALAD

BALSAMIC GLAZED BEETROOT & GOATS CHEESE SALAD

Serves: 4

Prep: 10 mins

Cook: 0 mins

Nutrition per

serving:

168 kcal

12g Fats

7g Carbs

7g Protein

GF LC

V Q

• 5 oz. (150g) of rocket

• 7 oz. (200g) beets in mild

vinegar

• 1/5 cup (50ml) balsamic

glaze

• 1.5 oz. (40g) walnuts

• 3.5 oz. (100g) goats cheese

Put the rocket in a bowl. Cut the beetroot into quarters

and mix through the rocket. Drizzle with the balsamic

dressing and sprinkle with walnuts. Mix well and serve.

N

LOW CARB AVOCADO

CARBONARA

LOW CARB AVOCADO CARBONARA

Serves: 4

Prep: 10 mins

Cook: 10 mins

Nutrition per

serving:

278 kcal

22g Fats

4g Carbs

16g Protein

• 2 medium zucchinis

• juice of half a lemon

• 5/8 cup (140g) bacon, cut

into strips

• 2 garlic cloves, sliced

• 2 medium avocados

• 5/8 cup (60g) Parmesan

cheese, grated

• ¾-1 cup (175-250ml)

water, hot

Spiralize the zucchini and place them in a bowl, drizzle

with lemon juice.

Heat a dry non-stick frying pan and fry the bacon strips for

8 min, on medium heat until golden brown and crispy. Add

in the garlic and fry for another 1 min then set aside.

Cut the avocados in half, remove the stone and scoop out

the flesh with a spoon. Place the avocado with half

Parmesan cheese in a blender, add water and season with

salt and pepper. Purée until smooth.

Mix the avocado puree and bacon through the zoodles

(zucchini noodles), divide onto four plates and sprinkle

with the rest of the Parmesan to serve.

GF

V

LC

SPICY FRIED RICE

WITH PRAWNS

SPICY FRIED RICE WITH PRAWNS

Serves: 3

Prep: 10 mins

Cook: 15 mins

Nutrition per

serving:

372 kcal

11g Fats

52g Carbs

18g Protein

GF

Q

• 7 oz. (200g) basmati

rice

• 2 tbsp. coconut oil

• 1 tbsp. crushed garlic

• 2 tbsp. grated ginger

• 7 oz. (200g) prawns

• 1 tsp. cumin

• 1 tsp. chili flakes

• pinch cinnamon

• handful coriander

• handful mint

Cook the rice following the instructions on the packaging,

taking care not to overcook it. Strain and put on a large

plate or tray, to cool (you can prepare earlier).

In the meantime, heat the coconut oil in a large pan,

gently fry the ginger and garlic. Add the prawns and season

with cumin, cinnamon, chili flakes, and freshly ground

pepper. Briefly fry, for about 2 minutes, string every now

and then. Season with salt, to taste.

Remove the prawns from the pan, but add in the rice and

fry for 3 to 4 minutes until it heats up and starts to brown.

Add the prawns and mix well.

Divide onto the plates and garnish with mint and coriander,

to serve.

DF

ONE POT TURKEY

CHILI WITH RICE

Heat the oil in a large pan, add the onion and garlic,

cooking for 3-4 minutes. Next, add the meat and fry for

about 5-6 minutes until cooked throughout.

Add spices, mix, then add the dry rice and mix again. Next

add the chopped peppers, beans, corn, canned tomatoes

and broth. Mix and bring to the boil. Simmer covered on

low heat for about 17-20 minutes.

Add grated cheese, cover and heat for another 2 minutes

until the cheese melts, then serve.

Dairy free option: cheese in this recipe is optional, so if

you prefer a dairy free meal, just skip the cheese or

replace with a vegan version.

Serves: 4

Prep: 10 mins

Cook: 25 mins

Nutrition per

serving:

295 kcal

9g Fats

21g Carbs

31g Protein

GF

• 10 oz. (300g) minced turkey

fillet

• 1/2 cup (115g) rice

• 1 medium onion, finely

chopped

• 2 cloves garlic, minced

• 1 tbsp. oil

• 1/2 can chopped tomatoes

• 1 red bell pepper, chopped

• 1 cup (250ml) vegetable

broth

• 1/3 cup (60g) red kidney

beans, drained

• 1/3 cup (85g) sweet corn,

drained

• 1/3 cup (30g) grated cheese

(optional)

Spices:

• 1 tsp dried oregano

• 1 tsp cumin,

• 1 tsp sweet pepper,

• 1/2 tsp hot pepper,

• 1/2 tsp salt,

• 1/3 tsp ground pepper

HP

ONE POT TURKEY CHILI WITH RICE

MP

ZUCCHINI PIZZA BITES

ZUCCHINI PIZZA BITES

Serves: 8

Prep: 10 mins

Cook: 10 mins

Nutrition per

serving:

54 kcal

3g Fats

3g Carbs

4g Protein

• 1 tbsp. olive oil

• 3 medium zucchini

• 1/3 cup (75g) tomato

puree

• 4 oz. (115g) light

mozzarella, grated

• Italian herb seasoning

Preheat the oven to 360F (180C).

Slice the zucchini into ¼-inch thick rounds. Heat the olive oil

in a large frying pan and cook the zucchini in batches for about

2 mins each side. Season with salt & pepper.

Place the cooked zucchini on a large baking sheet and top with

the tomato purée and grated mozzarella.

Cook this in the oven for about 2-3 minutes or until the cheese

has melted. Remove from the oven and sprinkle with Italian

herb seasoning and freshly ground pepper before serving.

GF LC

V Q

TAHINI STUFFED DATES

IN DARK CHOCOLATE

TAHINI STUFFED DATES IN DARK CHOCOLATE

Makes: 9

Prep: 20 mins

Cook: 0 mins

Nutrition per

serving:

126 kcal

6g Fats

13g Carbs

3g Protein

GF

• 1/3 cup (50g) chopped

dark chocolate

• 9 pitted medjool dates,

pitted

• 3 tbsp. tahini

• 1 tbsp. desiccated

coconut (optional)

Melt the chocolate in the microwave or in a water bath.

Fill the dates with tahini and cover with the dark chocolate.

Place on a chopping board covered with a sheet of baking

paper and sprinkle with desiccated coconut (optional).

Finally, place the dates on the chopping board in the fridge for

10 mins to allow the chocolate to set, then remove and enjoy.

LC

QV

CAROTENE

BOOST SMOOTHIE

CAROTENE BOOST SMOOTHIE

Serves: 2

Prep: 5 mins

Cook: 0 mins

Nutrition per

serving:

194 kcal

8g Fats

23g Carbs

6g Protein

GF

• 2 medium carrots

• ½ orange

• 1 peach

• 3/4 cup (200g) natural yogurt

• 7/8 cup (200ml) water

• 2 tbsp. goji berries

Wash, peel and roughly chop the fruit and veg, then place

them in a high-speed blender alongside the yogurt, water,

and goji berries.

Blend until smooth and serve straight away.

NOTE:

- Add a scoop of vanilla or unflavoured protein powder for

a protein boost.

DF

QV