STANDARD PROGRAM

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Version 2- 26.10.20
 MEASUREMENT TRACKER

Round:____________ Start Date:___________

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Putting Health At The Top Pty Ltd and is subject to copyright laws and infringements.
 WEIGHT LOSS TRACKER

Round:_________ Start Date:________

Weigh on arising
each morning
after toileting.

Ensure that scales

are on a flat surface
and kept in the
same position.

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Putting Health At The Top Pty Ltd and is subject to copyright laws and infringements.
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Note – There is no meal plan for Step 1.

To support you through the detox phase you can have unlimited calories from the
Approved Food List. NO NEED TO CALORIE COUNT FOR THESE 3 DAYS!

PROTEIN VEGETABLES FRUIT

Abalone/Paua Asian Greens ONLY 1 PER DAY

Beef Asparagus Blueberries (100g)
Chicken Avocado (1/2) Grapefruit (1/2)
Chicken Liver Baby Spinach Green Apple (1)
Salmon Bamboo Shoots Kiwifruit (2)
Tuna Bok Choy Mandarin (1)
Crab Broccoli Orange (1)
Eel Brussels Sprouts Pear (1)
Eggs Cabbage Strawberries (100g)
Goat Capsicum Tomato/Cherry Tomato (100g)
Hard Tofu Cauliflower (fresh)
Kangaroo Celery
Lamb Cucumber
SEAWEED
Lamb Liver Eggplant
Lobster/Crayfish Endive Arame
Moong Dal Sprout Only Fennel Kelp/Wakame
Mussels Garlic Kombu
Mutton Bird Kale Parengo
Pipis/Clams Kamo Kamo
Pork Lettuce (all varieties) CONDIMENTS
Prawns Mushrooms
Red Kidney Beans Olives Apple Cider Vinegar
(Brand - With The Mother)
Scallops Onions
Herbs & Spices (see list)
Sea Urchins/Kina Parengo Lemon / Lime Juice
Squid Radishes Tamari Sauce
Turkey Silver Beet/Chard White Vinegar
White Fish (non-oily) Sow Thistle/Puha
White Bait Snow Peas DRINKS
Veal Spring Onion (green) Tea
Venison Sprouts (Only 1 tablespoon of milk)
Squash Coffee (1 per day)
Watercress Chamomile Tea
Zucchini Dandelion Tea
Ginger Tea
Green Tea
Peppermint Tea
Water - 3 Litres Daily

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Version 3 - 19.11.2020
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A STEP 2 MEAL PLAN
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TIMES ARE APPROXIMATE AS A GUIDE ONLY

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MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

7:00 AM 7:00 AM 7:00 AM 7:00 AM 7:00 AM 7:00 AM 7:00 AM

70g Protein 70g Protein 70g Protein 70g Protein 70g Protein 70g Protein 70g Protein
& 1 Egg & 1 Egg & 1 Egg & 1 Egg & 1 Egg & 1 Egg & 1 Egg

See instructions on how to take your supplements* See instructions on how to take your supplements* See instructions on how to take your supplements*

10:00 AM 10:00 AM 10:00 AM 10:00 AM 10:00 AM 10:00 AM 10:00 AM

1/2 Green Apple 1/2 Orange 1/2 Green Apple 100g Strawberries 1/2 Green Apple 1/2 Orange 1/2 Green Apple

12:30 PM 12:30 PM 12:30 PM 12:30 PM 12:30 PM 12:30 PM 12:30 PM

100g Beef 100g Chicken 100g Lamb 100g Turkey 100g Chicken 100g Beef 100g Chicken
300g Cucumber 150g Spinach 140g Broccoli 160g Silver Beet 350g Zucchini 170g Cauliflower 200g Green Cabbage
1 Plain Rice Cake 50g Onion 100g Fennel 70g Onion 1 Plain Rice Cake
See instructions on how to take your supplements* See instructions on how to take your supplements* See instructions on how to take your supplements*

4:00 PM 4:00 PM 4:00 PM 4:00 PM 4:00 PM 4:00 PM 4:00 PM

100g Strawberries 1/2 Green Apple 1/2 Orange 1/2 Green Apple 100g Strawberries 1/2 Green Apple 1/2 Orange

6:30 PM 6:30 PM 6:30 PM 6:30 PM 6:30 PM 6:30 PM 6:30 PM

100g Salmon 150g Prawns 125g White Fish 100g Chicken 100g Tuna 100g Chicken 150g Prawns
140g Cauliflower 140g Cauliflower 150g Green Cabbage 320g Asparagus 250g Broccoli 250g Bok Choy 170g Zucchini
See instructions on how to take your supplements* See instructions on how to take your supplements* See instructions on how to take your supplements*

REMEMBER TO DRINK 3 LITRES OF WATER THROUGHOUT THE DAY

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V2 03.12.2020
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We highly recommend NOT deviating from the meal plan chart in any way.
This list is only designed for people with allergies to foods on the meal plan chart.
“Creating” your own version of the meal plan chart is not advised, and weight loss may be slower.
Remember – Do not cook in oil or use oil in any meals. Salt should be used in moderation.
Eggs cannot be swapped in the protein groups as there is a limit of one per day

PROTEIN - WEIGH RAW AND CHOOSE LEAN CUTS

You can swap a protein from your meal plan with any protein from the below table, taking
into consideration any weight difference. For example 150g prawns can be swapped with
150g of any protein in GROUP A or with 125g of any protein in GROUP B or with 100g of any
protein in GROUP C. Red meat and pork can only be consumed for breakfast and lunch,
not dinner.

GROUP A - 150G GROUP B - 125G GROUP C - 100G

Abalone (Paua) Pink Salmon (tinned) Beef Mutton

Crab Pork Chicken Rabbit
Kangaroo Squid Chicken Liver Salmon (fresh)
Lobster Tuna (tinned) Eel Sardines
Mussels (in spring water) Game Tuna (fresh)
Pipis/Clams White Fish Goat Turkey
Prawns Lamb Veal
Scallops Lamb Liver

VEGETABLES – SWAP GRAM FOR GRAM ONLY WITHIN THE SAME GROUP

You can swap a vegetable from your meal plan with any vegetable from the below
table ONLY from the same group and the weight mustn’t be changed. For example
150g Spinach can be swapped with 150g of any vegetable in Group A.
250g Cauliflower can be swapped with 250g of any vegetable in Group B.
100g Fennel can be swapped with 100g of any vegetable in Group C.

GROUP A GROUP B GROUP C

Bok Choy Lettuce Asparagus Brussel Sprouts

Chinese Cabbage Pak Choy Bamboo Shoots Cabbage (red)
Green Cabbage Radishes Broccoli Fennel
Capsicum Silver Beet/Chard Cabbage (white) Small Onion (1/2)
Celery Spinach Cauliflower Snow Peas
Chicory Watercress Kale Spring Onion (green)
Cucumber Zucchini Kamokamo

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Putting Health At The Top Pty Ltd and is subject to copyright laws and infringements.
Version 3 - 19.11.2020
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FRUIT - PER SNACK TIME, MORNING & AFTERNOON

Blueberries (100g)
Grapefruit (1/4)
Green Apple (1/2)
Kiwifruit (1)
Mandarin (1/2)
Orange (1/2)
Pear (1/2)
Strawberries (100g)
Tomato / Cherry Tomato (50g) (fresh)

You can ADD 1/2 Avocado to a meal

or consume as an ADDITIONAL snack - maximum twice per week.

THE BELOW ITEMS HAVE NO LIMITS, UNLESS STATED

SEAWEED CONDIMENTS DRINKS

Arame Apple Cider Vinegar Tea

Kelp/Wakame (Brand - With The Mother) (Only 1 tablespoon of milk)
Kombu Herbs & Spices (see list) Coffee (1 per day)
Parengo Lemon / Lime Juice Chamomile Tea
Tamari Sauce Dandelion Tea
White Vinegar Ginger Tea
Green Tea
Peppermint Tea
NOTES
Water - 3 Litres Daily

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Version 2- 26.10.20
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D M HERBS & SPICES
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Salt - Pink Himalayan only

Pepper - White or Black

Basil Fenugreek Leaves Nutmeg

Bay Leaves Fenugreek Seeds Oregano
Caraway Seeds Five Spice Paprika
Cardamom Garam Masala Parsley
Cinnamon Garlic Pandan Leaves
Cloves Ginger Rampa Leaves
Coriander (ground) Goraka/Tamarind Rosemary
Coriander Seeds Horseradish (pure) Saffron
Cumin Lemon Grass Sage
Curry Leaves Marjoram Star Anise
Curry Powder Mint Tarragon
Dill Mustard Powder Thyme
Fennel Seeds Mustard Seeds Turmeric

NOTES

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©The Ph@tt Program, Meal Plans and Approved Food Lists are registered and trademarked by
Putting Health At The Top Pty Ltd and is subject to copyright laws and infringements.
Version 2- 26.10.20