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COM 2018 - ALL RIGHTS RESERVED 1 of 78

 CONTENTS

DISCLAIMER .......................................................................3
INTRODUCTION .............................................................4
FACTS ABOUT FAT ..........................................................6
BODY TYPES - WHAT TO EXPECT..............................7
WHAT ARE CALORIES? ..................................................9
WHAT ARE MACRONUTRIENTS? .............................9
WHAT ARE MICRONUTRIENTS? ..............................10
PROTEIN - THE BUILDING BLOCKS........................11
CARBOHYDRATES - SOURCE OF ENERGY .........12
SUPPLEMENTATION .....................................................15
STAYING HYDRATED ...................................................19
“CHEAT MEALS” .............................................................20
ALCOHOL - CAN I STILL DRINK? ...........................21
YOUR MEAL & MACRONUTRIENT TIMING .........22
MEAL RECIPES & SNACKS ...........................................26
FAQs ...................................................................................74

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 DISCLAIMER
This ebook’s content should not be used as a diagnosis or substitute for profession
health care. Before undergoing any exercise programmes or meal plans, health care
should be cleared by a doctor or physician. The information given by Lisa Fiitt is not
provided to cure any form of psychological or physical illness. If you know yourself to
be of any form of poor health it is strongly advised that you do not participate in any
service provided by Lisa Fiitt. Any form of exercise or meal plan comes with risk even
when undertaken correctly, injury & illness may still occur. Should you choose to take
these risks, you do so of your own accord and free will, Lisa Fiitt will not be
responsible. Lisa Fiitt is not a qualified nutritionist or professional doctor and also does
not claim to be either. By engaging in this program, you acknowledge that it is your
sole responsibility to consult with your physician regarding both your medical fitness to
engage in this exercise program and any medical or physical conditions which might
arise during the course of your exercise program.

Always perform a warm-up prior to performing any type of physical activity. If you
experience faintness, dizziness, pain or shortness of breath at any time while
exercising you should immediately and arrange to be seen by a physician.

Rest periods are also very important. It is advised to leave a minimum of 30-60
seconds of rest in between each working set.

All transformations of clients posted by Lisa Fiitt are real. Please be aware that these
examples given are the best of best. Even if you follow advice given step by step you
may not achieve the same level of results.

All rights reserved. No part of this publication may be reproduced, distributed, or

transmitted in any form or by any means, including photocopying, recording, or other
electronic or mechanical methods, without the prior written permission of the
publisher, except in the case of brief quotations embodied in critical reviews and
certain other noncommercial uses permitted by copyright law.

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 INTRODUCTION
Thank you for purchasing the Lisa Fiitt Nutrition Guide.

Why I created this guide?

I wanted to create this guide to help educate you girls on what I believe to be the best
guidance and tips on shedding body fat, while maintaining a functional and healthy
physique!

About me

I have always been into general fitness and lived a healthy lifestyle, but I started my
weight lifting journey when I wanted a challenge to sculpt & build my physique. As an
ectomorph body type, this was something I was going to have to work super hard on.
Through the years, I have extensively researched and experimented with many different
types of nutrition and training methods, to obtain as much knowledge as possible,
including bodybuilding, strength training, and general fitness. I have competed in bikini
fitness modelling competitions nationwide and have gained such a passion for fitness
and training over the years..

Despite the motivation and successes I’ve encountered from my own journey, I soon
realised that helping transform the lives of others has motivated me just as much as my
own transformation, if not more! As my passion for health and fitness has developed in
to a lifestyle, my focus now is to create a positive impact on the lives of others.
Education is key, and if I can do it, so can you!

How this guide can help you.

This guide has been designed to acknowledge everyone as an individual, with no ‘one
size fits all’ quick fixes or jargon. I’ve covered all of your nutritional requirements and
hope to provide you with a foundation of knowledge to advocate a healthy lifestyle.

How the guide works

In this guide I teach you the importance of nutrition and how it effects your body.

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© LISAFIITT.COM 2018 - ALL RIGHTS RESERVED 5 of 78
 FACTS ABOUT FAT
Obesity is rapidly becoming a worrying issue all over the world and has already over
taken smoking as the number one cause for premature heart attacks. 1 in 4 people in
England are overweight and unless more of us adopt a healthy lifestyle this figure is
predicted to rise to 9 out of 10 by 2050. Young men in the UK on average consume 96
grams of excess sugar a day, mainly from drinks & confectionary (that’s 35kg of excess
sugar a year!)

Working out is simply not enough to burn all of these excess calories. As the saying
goes “you can not out work a bad diet”. You can burn 50% more fat during a workout
simply by eating healthier foods.

Working out works the cardiovascular system and essentially, builds muscle. Muscle
exponentially speeds up the fat-burning process (as half a kilogram of muscle requires
your body to burn an extra 50 calories a day just during rest). Now, just imagine over
the course of the next 3 months you were to add 2.75kg of muscle to your body, this in
turn would result in you burning an extra 300 calories a day while at rest. Now although
2.75kg of muscle does sound like a lot, it really isn’t. Muscle weighs 3 times the
amount of fat per centimetre squared, therefore 2.75kg of muscle would not make you
look like a bodybuilder!
Below is a table showing the amount of exercise it requires to burn some of the not so
healthy snacks we may find ourselves tucking into when the cravings call!

Snack Size Calories Walk Cycle Swim Run

Chocolate 60g 270 81 mins 27 mins 30 mins 41 mins

bar

French Fries Medium 405 122 mins 41 mins 45 mins 61 mins

Jelly beans 50g 162 49 mins 17 mins 19 mins 26 mins

(18 beans)

Red wine 150ml 119 36 mins 12 mins 13 mins 18 mins

Ice cream 2 scoops 256 77 mins 26 mins 30 mins 39 mins

Coca-cola 330ml can 150 45 mins 15 mins 17 mins 23 mins

*** keep in mind, all calorie burning time allowances are approximates and are calculated for low intensity
exercise.***

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 BODY TYPES - WHAT TO EXPECT

No one person on this planet is the same - we are all different shapes and sizes. It is
important to understand that different shaped/sized bodies will digest and process
foods in different ways, this is also why some of us are allergic to some foods that
others aren’t.

Metabolism is the process by which your body converts what you eat and drink into
energy. During this complex biochemical process, calories in food and beverages are
combined with oxygen to release the energy your body needs to function. Again we all
have different speeds of metabolism and this is due to several biochemical factors in
the body.

Body types can be separated into different groups depending on the ratio of body fat
to muscle mass and the structure of your body. there are three types of body shape;
ectomorph, mesomorph & endomorph.

ECTOMORPH

Ectomorph body types are naturally very small & thin.

Ectomorphs find it very hard to gain weight as they have a fast
metabolism, which burns up calories very quickly. They also need
larger amounts of calories in order to gain weight.

TYPICAL TRAITS OF AN ECTOMORPH:

Small “delicate” frame and bone structure, classic “hardgainer”,

flat chest, small shoulders, thin, lean muscle mass, fast
metabolism

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MESOMORPH

Mesomorphs are naturally athletic, strong and have a compact

body shape. They have excellent posture. Often, their shoulders
are wider than their hips, women tend to have an hourglass
figure. Mesomorphs are natural born athletes and tend to be lean
and muscular without trying.

TYPICAL TRAITS OF A MESOMORPH:

Naturally lean, naturally muscular, naturally strong, medium size

joints & bones, wider at the shoulders than the hips, broad
shoulders, female mesomorph: defined hourglass figure

ENDOMORPH

Endomorphs naturally have a larger amount of body fat and

muscle mass. Endomorphs have a soft, curvy and round
physique and display the opposite characteristics from
ectomorphs. They have a slow metabolism, gain weight easily
and have to work hard to lose body fat.

TYPICAL TRAITS OF ENDOMORPH:

Smooth & round body, large joints & bones, high levels of body
fat, slow metabolic rate, lose weight slowly.

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 WHAT ARE CALORIES?
A calorie is a unit of energy. In nutrition terms, calories refer to ‘the energy
consumption through eating and drinking.’ In regards to physical activity, energy use is
measured in Kcal per hour. For example, an apple may have 80 calories, while a 1 mile
walk (at a steady pace) may use up 100 calories.

WHAT ARE MACRONUTRIENTS?

Macronutrients are comprised of three different food types: protein, fats &
carbohydrates. There is a direct correlation between the foods you consume and your
rate of progress (when it comes to achieving your goals.)

The government recommended portion size of each food can be seen in the eat well
food plate diagram shown below. Each different food group provides different amounts
of energy for your body. These are measured in calories (Kcal). For example:
Carbohydrates = 4Kcal , Protein = 4Kcal , Fats/Lipids = 9Kcal.

Source: https://www.gov.uk/government/uploads/system/uploads/attachment_data/file/528193/
Eatwell_guide_colour.pdf

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 WHAT ARE MICRONUTRIENTS?
Micronutrients are the nutrients that we require in small quantities. These are the
vitamins and minerals! Examples of micronutrients are: calcium, iron, magnesium,
potassium, sodium, zinc, vitamins A, B6, B12, C, D, E, and K. Essential micronutrients
that our bodies requires to function can be sourced from eating a healthy well
balanced diet rich in fruit & vegetables.

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 PROTEIN - THE BUILDING BLOCKS
Protein contains 4kcal per gram.

Protein is an essential nutrient, responsible for numerous duties all over the body, the
main ones being supporting the building of tissue, cells and muscle.
Proteins are formed from a maximum of 20 amino acids. Of all 20 amino acids, 8 are
classed as essential, Essential amino acids cannot be produced in the body and have
to be sourced from food or supplementation. Non-essential amino acids can be
produced within the body however. required. They all play their role in different ways
within the body to ensure tissue repair and cell growth.

All different types of body types require different amounts of protein. Several factors
such as weight, height, gender & activity level affect how much protein we need.

Lean sources of protein can found in the table below.

Food (per 100g uncooked) PROTEIN CARBS FAT KCAL

11 0 0 50
Egg Whites
13 0 11 155
Whole Eggs
25 0 9 182
Salmon Fillet
18 0 1 82
Cod Fillet
27 0 1 115
Tuna Can (spring water, drained)
14 0 0 61
Prawns
11 3 4 98
Cottage Cheese
8 12 2 100
Natural Greek Yoghurt
26 0 4 149
Chicken Breast
21 0 10 174
Rump Steak
20 1 10 135
Lean Beef Mince

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 CARBOHYDRATES - SOURCE OF ENERGY

Carbohydrates contain 4kcal per gram and come in 2 forms; complex carbohydrates
and simple carbohydrates. (sugars).

These are your body’s MAIN source of energy. Complex carbohydrates include whole
grains such as wholegrain pasta, wholegrain bread, wholegrain rice. They are digested
at a slower rate than simple carbohydrates. This slower digestion provides a more
continual and stable flow of energy to your body.

Simple carbohydrates deliver the same amount of energy (4kcal per gram) but at a
faster rate. Therefore, simple carbohydrates provide a much faster boost in blood
sugar levels.

All different types of body types require different amounts of carbohydrates. Several
factors such as weight, height, gender & activity level affect how much protein we
need.

Sources of both complex and simple carbohydrates can be found in the table below.

Food (per 100g uncooked) PROTEIN CARBS FAT KCAL

11 60 8 356
Oats

11 38 3 231
Wholemeal bread
2 20 0 86
Sweet Potato

5 28 1 148
Wholemeal pasta

3 30 1 139
Brown Rice

8 71 3 385
Rice Cakes

4 21 2 125
Quinoa
0 14 0 52
Apple

1 23 0 89
Banana

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 FATS - THE MISUNDERSTOOD NUTRIENT

Lipids are the scientific term used for fat. Lipids have over twice as many calories per gram
(9kcal), thus processing in the stomach for longer, slowing its digestion time. Fats maintain our
cell membranes, neurone function and production of hormones.

Fats are divided into two categories, saturated fat and unsaturated fat. Saturated fats
remain solid at room temperature and are found in animal sources. Unsaturated fats
are in a liquid form at room temperature. Excess consumption of saturated fat is often
linked to heart disease and other life threatening illnesses.

All different types of body types require different amounts of fats. Several factors such
as weight, height, gender & activity level affect how much protein we need.

Examples of both saturated & unsaturated fats are shown in the table below.

Food (per 100g) PROTEIN CARBS FAT KCAL

2 9 15 160
Avocado

21 9 49 595
Nuts (Almonds)

18 5 44 533
Nuts (Cashews)

15 14 65 654
Nuts (Walnuts)

13 0 11 155
Whole Eggs
0 0 100 900
Olive Oil

Olives 1 1 22 210

30 12 46 579
Peanut Butter

Cheese (low fat) 28 1 13 237

Milk (full fat) 9 5 10 182

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 SUPPLEMENTATION
Using supplementation as a catalyst on your road to fat loss can be very effective. One
thing to remember with supplements is that you can not ‘out supplement’ a bad diet.
… So having double the dosage of supplements will not counter act those extra
desserts after dinner!
Supplements will work as a catalyst in line with a calorie controlled diet and the correct
amount of exercise. Supplements aren’t a necessity to lose body fat but as mentioned,
they can help. They are often related with a bad name and involved in the bodybuilding
industry. This is not the case, supplements are made to supplement and work along
with the food you’re consuming, to help you achieve your goal.
When supplements are associated with fat loss people automatically think of
thermogenic fat burners. Supplements that progress the loss of body fat come in other
forms such as Green Tea Extract, Omega 3, CLA, Flaxseed, L-Carnitine & several
others.

Types of supplements, a brief explanation as to what they are and how to take them.

The number one and most common form of supplements is protein powder. Protein
powder is mixed with water to create a ‘milkshake like’ drink. Protein powder comes in
many flavours and brands. There are different types of protein; these include: milk,
whey, whey isolate, casein & pea protein. All of these different forms are broken down
and digested in your body at different speeds. The faster and most common are whey
isolate & whey protein. Only taking 1-3 hours for the nutrients to be readily available for
your body to use, these protein powders are perfect to use to repair your body after
exercise. We recommend take between 20-40 grams of whey/whey isolate protein
within 30 minutes of finish your training. Reasons for this can be found on the Meal &
Macronutrient timing page.

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Below is a table containing the most well known supplementation which you can use
during your fat loss/ muscle gain routine:

Supplement What it is Instructions

Standard Whey protein
Whey protein has been Consume 1-2 scoops of
voted the best whey protein whey protein post-workout.
on the market for several This is because you've just
years. With its low fat & put your muscles under a lot
sugar it is ideal for those of stress and must now
looking to cut body fat. provide nutrients for repair
and re-growth.

BCAAS/ Aminos BCAAs are considered the BCAA powder can be taken
perfect supplement for in 5g dosages, 2-4 times
people looking to put on daily. Consume pre-
mass, but more so people workout, during training,
who are looking to cut down post-workout or during the
and shred some body fat day to help with Delayed
whilst maintaining as much Onset Muscle Soreness
muscle as possible. (DOMS).

Glutamine The standard protocol for

Glutamine plays key roles in
glutamine is to take 2-3
protein metabolism, cell
servings of 5 grams a day,
volumizing, and anti-
with one of them right
catabolism. Glutamine's
before bed. This is what I
anti-catabolism ability
recommend as well, and in
prevents the breakdown of
my book, the dose before
your muscles.
bed is the most important!

Pre-workout Pre-workout are formulated

with ingredients that work
Pre workout supplements
together to ramp up your
are most effective when
energy and endurance,
taken 20-30 minutes prior to
increase strength, crank up
exercise.
muscle growth, and burn off
body fat.

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Supplement What it is Instructions
Fat Burners Fat burners work in a
variety of ways. They can
Take your fat burners first
boost energy, help curb
thing when you wake up in
appetite, promote fat to be
the morning on an empty
used for energy, and even
stomach. Also, be sure to
increase your metabolism
take them just before
and core temperature so
exercise.
you burn more calories
throughout the day
CLA
CLA is a fatty acid. CLA
Dosage of CLA should be as
initiates the activity of the
instructed on the packaging,
lipoprotein lipase (LPL). This
this is because all brands
enzyme transports fats from
differ depending on the
the bloodstream to the fat
concentration of the
cells. At the same time CLA
ingredients. It is normally
also stimulates the
recommended that CLA
breakdown of stored body
should be taken 3 times
fat. This process is called
daily with meals.
lipolysis.

Omega-3 Omega-3 is an essential

fatty acid (EFA). Omega-3 is Dosage of Omega-3 should
found in the diet from be taken as instructed on
sources of oily fish such as packaging. The UK
mackerel, salmon & Government recommend
sardines. Omega-3 200mg a day in the diet, this
supplements are used by is the equivalent to eating
those who have a lack of oily fish 3 times per week.
fatty acids in their diet.
Flaxseed Flaxseed is another
essential fatty acid (EFA).
Flaxseed has been shown Dosage of Flaxseed should
to offer some benefits in be taken as instructed on
lowering cholesterol. the packaging of the
Flaxseed is also one of product.
nature’s richest sources of
Omega-3.

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 Supplement What it is Instructions
Green Tea Extract Green tea extract is a fine Dosage of green tea extract
form of high quality natural should be as instructed on
tea leaves. Often used as an the packaging. We
anti-oxidant, these powerful recommend taking
supplements have been 200-500mg 30 minutes prior
proven to aid in burning to eating a meal, this should
body fat & adipose tissue be done 3 times a day.
through the process of
lipolysis.
L- Carnitine L-Carnitine plays a critical Dosage should be taken as
metabolic role in stimulating instructed on packaging.
fat loss. This is because it L-Carnitine we recommend
aids in the transport of fats should be taken pre-
to the mitchocondria where workout to be most
they are used to produce effective.
energy.

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 STAYING HYDRATED

The average adult human body is around 57-60% water. The Institute of Medicine
determined that an adequate intake for adult men is a minimum of 3 litres a day. The
adequate intake for a adult woman is a minimum of 2.2 litres a day. A lack of water and
hydration drastically effects your body when it comes to exercise. Water not only
regulates our body temperature but also lubricates our joints. It also helps transport
nutrients to aid production of energy and to keep you healthy. If you're not properly
hydrated, your body can't perform at its highest level. Not being able to exercise at
your full potential is only going to hold you back and slow down your body
transformation.

Body composition (he proportion of fat and fat-free mass in your body) also varies
according to gender and fitness levels. This is because excess fatty tissue contains
less water than lean muscle tissue. Therefore the more fit and healthy you become the
more water your are going to need to consume!

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 “CHEAT MEALS”

“Cheat meals” are often thought of as ‘4 large pizzas and a tub of ice cream’! Truth is a
“cheat meal” can be any meal that is not included in your diet, for exampe going out
for dinner with family and friends. With a “cheat meal” you don't even have to eat until
you cant move! “Cheat meals” are placed in to diets for psychological purposes as
they help you settle the cravings you have built up. There are also physical benefits
from a “cheat meal”, because of the surplus of calories consumed. Glycogen stores in
the body will replenish. This will result in a feeling of energy and energy boost for a few
days following your “cheat meal”. We recommend that you have a “cheat meal” once a
week and as your last meal of the day (this will prevent you from over-eating
afterwards).

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 ALCOHOL - CAN I STILL DRINK?
When it comes to drinking alcohol on a diet opinions are always different. Alcohol
contains 7Kcal per gram. A standard size glass of wine can be anywhere between
80-120 calories! We recommend alcohol should be avoided during a strict calorie
controlled diet. We also understand that alcohol can be a huge part of some people’s
lifestyle, so you should include drinking alcohol with or as a “cheat meal”, and a
maximum once a week (the same as a “cheat meal”). Your body’s ability to absorb
protein (protein synthesis) is reduced for up to 24-48 hours after drinking large
amounts of alcohol so don’t get carried away!

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 YOUR MEAL & MACRONUTRIENT TIMING

This guide is made on a macro nutrient timing strategy. Eating varied amounts of
macronutrients throughout the day and after exercise cam drastically effect how your
body repairs itself and how much body fat you burn.

Your body digests different types of food & macronutrients at different rates. This is
because the amount of calories per gram in each macronutrient varies. Exercise
sensitises muscles to several hormones and nutrients (muscle is most responsive to
nutrient intake during the first 30 minutes post-exercise). Digestive enzymes in the
body work up to twice as fast within this time frame. Although this metabolic window
degenerates as time passes, exercise such as resistance training to the stage of
muscular fatigue keep the window open for anywhere up to 48 hours.

During this guide you will notice that a large amount of carbohydrates are in the post
workout meals. This is all because carbohydrates are your bodies’ number one source
of energy & REALLY helps in aiding recovery (in terms of glycogen stores).
Carbohydrates only contain 4Kcal per gram, thus allows fast digestion.

Glycogen stored in the muscles are a fuel source athletes must replenish after
strenuous training. Fast acting carbohydrates such as fruit will replenish glycogen
stores when consumed immediately after workouts. This is because muscle tissue
becomes spongelike and as a result will rapidly soak up glucose from carbohydrates.

When it comes to digesting food high in fat your body reacts differently. Fat contains
9Kcal per gram. As a result of this the foods that we eat that are high in fat (e.g. nuts)
take twice as long to digest as carbohydrates & protein. It is because of these slow
rates of digestion that eating these foods around your workouts are a disadvantage.
After we exercise our body needs nutrients and refuelling, eating foods that take longer
to digest will only slow down the repair process within your body. Slowing down the
recovery rate of your body is only going to have a detrimental effect on training and
thus slowing down the rate at which you will burn more body fat.

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Below you will find over 40 healthy recipes which you can use and mix and match
with to consume your daily calorie and macronutrient intake. We have devised
these meals and food tables to give you guidance on the types of foods that will aid
your transformation. These meals include a variety of foods, from sweet to savoury,
all made with simple ingredients. Who says eating clean has to be boring?!

The food recipes have been categorised in to the following four groups:

Breakfast

Low Carbohydrate/ Lunch

Post-Workout

Vegan

Here is an example day of meals for someone with a daily calorie intake of :

1600kcal
Protein: 150g
Carbs: 150g
Fat: 60g
Meal 1
217 kcal
Protein: 22g
Carbs: 12g
Fat: 9g

Snack
235kcal
Protein: 22g
Carbs: 30g
Fat: 3g

Meal 2 (Before working out)

374kcal
Protein: 21g
Carbs: 27g
Fat: 18g

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Snack
262kcal
Protein: 30g
Carbs: 22g
Fat: 6g

Meal 3
416kcal
Protein: 30g
Carbs: 51g
Fat: 23g

Whey Protein Shake x1 scoop

120kcal
Protein: 24g
Carbs: 3g
Fat: 1g

TOTAL CALORIES:
1624 kcal (target: 1600 kcal)
Protein: 149g (target: 150g)
Carbohydrates: 145g (target: 150g)
Fats: 60g (target: 60g)

The idea is to ensure your daily calories are as close as possible to your daily
target macronutrients and calories! Alternatively, use the food tables in the guide to
prepare meals with foods of your choice to make up your daily macronutrients. T

If you find yourself pushed for time in the day and unable to eat as often as you
would like to, try to consume 50% of your daily carbohydrate intake straight after
your workout. The remaining 50% of carbohydrates can be spread through your
meals throughout the day. Most of your daily fats can also be consumed in your low
carbohydrate meals (and avoid consuming fats around your workouts - they slow
down the speed of your digestion). Lastly, keep your amount of protein in each
meal the same if possible. (4-6 meals per day)

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MEAL RECIPES & SNACKS

(V) = also suitable for vegetarians

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 BREAKFAST

These meal recipes are examples of easy to make, tasty breakfast

ideas which you can use to fuel your body each morning.

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 Greek Yoghurt, Granola & Fruit Bowl (V)

Macros:

Calories = 326kcal (Protein -14.3g, Carbohydrates - 35.8g, Fats - 9.8g) Per portion

Ingredients:

130g Total 0% fat Greek yoghurt, 45g Jordans super nutty granola, 100g blueberries

Method:

1 Pour the Greek yoghurt into a bowl.

2 Cover the greek yoghurt with your granola.

3 Mix both together with a spoon.

4 Sprinkle blueberries on top.

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 Fried Eggs On Wholemeal Toast (V)

Macros:

Calories = 259kcal (Protein - 18g, Carbohydrates - 22g, Fats - 11g ) Per portion

Ingredients:

2 medium-large eggs, 2 pieces of wholemeal bread, 1 teaspoon of coconut oil, 1 serving

of margarine

Method:

1 Put your coconut oil into a frying pan on medium heat.

2 Put your 2 pieces of bread into the toaster and cook until desired.

3 Crack your eggs into the frying pan, cook until desired.

4 Once your toast has cooked, place both pieces onto a serving plate and spread
with margarine. Put your fried eggs on top of your toast & enjoy!

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 Hard Boiled Eggs & Avocado On Toast (V)

Macros:

Calories = 292kcal ( Protein -17 g, Carbohydrates - 16g, Fats - 17.8 g ) Per portion

Ingredients:

2 eggs, half an avocado, 1 slice of wholemeal bread

Method:

1 Half fill a pot of water and heat until water comes to a boil. Put your eggs in the pot
and leave for 5-6 minutes.

2 Put your bread into a toaster for 2-3 minutes.

3 Spread butter onto your toast followed by your crushed avocado.

4 Once your eggs are boiled leave to cool then peel and cut in half. Place them on
top of your avocado & enjoy!

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 Eggs & Ham Wraps with French Bread (V)

Macros:

Calories = 305kcal (Protein - 24g, Carbohydrates - 28g, Fats - 11g ) Per portion

Ingredients:

2 medium-large eggs, 2 slices of ham, non stick spray oil, french bread stick, cherry
tomatoes, lettuce

Method:

1 Using a non stick muffin tray, spray two holders with the non stick oil spray.

2 Lay your holders each with a piece of ham, crack eggs on top. 1 in each holder.

3 Place in the oven at a fan temperature of 200 degrees celsius, leave for 5-6
minutes.

4 Serve on a plate with a portion of french stick bread, your cherry tomatoes &
lettuce.

© LISAFIITT.COM 2018 - ALL RIGHTS RESERVED 31 of 78

 LOW CARBOHYDRATE

Quick and easy light lunch recipes. Cooking yourself can be

cheaper, tastier and healthier!

© LISAFIITT.COM 2018 - ALL RIGHTS RESERVED 32 of 78

 Green Leaf Chicken Bowl
Macros:

Calories = 190kcal (Protein - 25g, Carbohydrates - 4g, Fats - 8g ) Per portion

Ingredients:

100g chicken breast, 30g spinach, handful of pomegranate seeds, tea spoon of coconut
oil

Method:

1 Place the teaspoon of coconut oil onto a non-stick frying pan on medium heat.

2 Add your 100g of diced chicken breast, leave to cook until golden brown on the
edges.

3 Once your chicken breast is cooked add your spinach on top and allow to cook for
1-2 minutes.

4 Pour chicken and spinach onto serving plate and sprinkle pomegranate seed on
top.

© LISAFIITT.COM 2018 - ALL RIGHTS RESERVED 33 of 78

 Smoked Salmon & Eggs

Macros:

Calories = 285kcal (Protein - 21g, Carbohydrates - 10g, Fats - 8g ) Per portion

Ingredients:

8 baby tomatoes, 3 large free-range eggs, 5g coconut oil. 35g smoked salmon, freshly
ground black pepper

Method:

1 Season the tomatoes with pepper. Heat a pan sprayed with cooking spray oil over a
medium heat, add the tomatoes and cook for 2-3 minutes, until softened, stirring
from time to time but not breaking up the tomatoes.

2 Meanwhile, beat the eggs in a bowl with some pepper. Stir in the salmon and chives
and pour into a saucepan.

3 Cook very gently for 3-4 minutes, stirring slowly, until the eggs are softly scrambled.
Remove from the heat and stir for a few seconds.

4 Divide the tomatoes between two plates and serve with the scrambled eggs and
watercress.

© LISAFIITT.COM 2018 - ALL RIGHTS RESERVED 34 of 78

 Chicken & Vegetable Kebab Skewers

Macros:

Calories = 236kcal (Protein - 40g, Carbohydrates - 1g, Fats - 8g ) Per portion

Ingredients:

140g diced chicken breast, chopped peppers & onions, 1 serving of pineapple, tea spoon
of coconut oil,

Method:

1 Place the teaspoon of coconut oil onto a non-stick frying pan on medium heat.

2 Add chicken breast onto wooden skewers with peppers, onions & pineapple in any
order you wish.

3 Place full skewers onto frying pan and leave to cook until golden brown on the
edges, rotate every 1-2 minutes.

4 Once skewers are cooked serve them on a plate. Maybe add a slice of lemon for
the extra flavour!

© LISAFIITT.COM 2018 - ALL RIGHTS RESERVED 35 of 78

 Chicken breast, steamed broccoli & peppers

Macros:

Calories = 259kcal (Protein - 18g, Carbohydrates - 22g, Fats - 11g ) Per portion

Ingredients:

140g diced chicken breast, 10 broccoli florets, 1/2 of a red pepper, seasoning of your
choice

Method:

1 Put your coconut oil into a frying pan on medium heat.

2 Place your chicken breast into the frying pan with your chosen seasoning. Cook
until golden brown on the edges.

3 Half fill a pot with water, bring to a simmer over medium-high heat. Add the broccoli
florets and cover. Steam for 4 to 5 minutes, until tender.

4 Wash then chop your red pepper & place onto serving plate with all other cooked
ingredients. Enjoy!

© LISAFIITT.COM 2018 - ALL RIGHTS RESERVED 36 of 78

 8oz Sirloin steak & Green Leaf Salad

Macros:

Calories = 270kcal ( Protein - 43g, Carbohydrates - 3.5g, Fats - 6g ) Per portion

Ingredients:

8oz sirloin steak, side green salad, seasoning of your choice, tea spoon of coconut oil

Method:

1 Put your coconut oil into a frying pan on medium-high heat.

2 Place your steak into the frying pan. Add seasoning of your choice. Half cook until
desired tenderness. Flip steak over & repeat.

3 Ready your green salad on a serving plate.

4 Add your steak to the serving plate & enjoy!

© LISAFIITT.COM 2018 - ALL RIGHTS RESERVED 37 of 78

 Butterfly Chicken & Cauliflower Rice

Macros:

Calories = 330kcal ( Protein - 58g, Carbohydrates - 2g, Fats - 10g ) Per portion

Ingredients:

1 serving of butterfly chicken breast, 6 florets of cauliflower, 1 tea spoon of

coconut oil

Method:

1 Place a frying pan onto medium heat & add coconut oil

2 Add your butterfly chicken to the pan. Sprinkle desired seasoning onto your
chicken. Cook until desired, turn over half way through.

3 Put the cauliflower florets into a blender and pulse to make grains the size of
rice.

4 Tip into a heatproof bowl, cover with cling film, then pierce. Microwave for 7 mins
on high.

5 Once finished cooking place your chicken and cauliflower rice onto a serving
plate & enjoy!

© LISAFIITT.COM 2018 - ALL RIGHTS RESERVED 38 of 78

 Grilled Halloumi & Hard Boiled Egg Salad (V)

Macros:

Calories = 302kcal ( Protein - 23g, Carbohydrates - 3g, Fats - 22g ) Per portion

Ingredients:

50g halloumi cheese thinly sliced, 2 medium hard boiled eggs, 1 serving of salad
( lettuce, tomato, onion, peppers ), 1 tea spoon of coconut oil

Method:

1 Place a frying pan onto medium heat & add coconut oil.

2 Add halloumi to frying pan and turn until cooked.

3 Half fill a pot of water and heat until water comes to a boil. Put your eggs in the
pot and leave for 5-6 minutes.

4 Once cooled peel your eggs and cut in half.

5 Put your salad into a serving bowl. Followed by your grilled halloumi & hard
boiled eggs. Enjoy!

© LISAFIITT.COM 2018 - ALL RIGHTS RESERVED 39 of 78

 Bacon & Avocado Green Leaf Salad

Macros:

Calories = 165kcal ( Protein - 13g, Carbohydrates - 1g, Fats - 12g ) Per portion

Ingredients:

4 back bacon slices, 90g mix leaf green salad & chopped peppers, 1 avocado
(peeled), coconut oil

Method:

1 Place a frying pan onto medium heat & add coconut oil. Add your bacon slices,
cook until golden each side.

2 Add all of your salad and chopped avocado onto a serving dish.

3 Finally add your cooked bacon slices. Enjoy!

© LISAFIITT.COM 2018 - ALL RIGHTS RESERVED 40 of 78

 Chicken & Mixed Vegetable Skewers

Macros:

Calories = 230kcal ( Protein - 42g, Carbohydrates - 2g, Fats - 6g ) Per portion

Ingredients:

140g Diced chicken breast, chopped courgette, chopped mushroom & chopped
peppers, teaspoon coconut oil

Method:

1 Place a frying pan onto medium heat & add coconut oil.

2 Add your diced chicken breast, peppers, onions & tomatoes onto wooden
chicken skewers. Then place into pan and turn every minute until cooked.

3 Place skewers onto a serving plat & enjoy!

© LISAFIITT.COM 2018 - ALL RIGHTS RESERVED 41 of 78

 Grilled steak

Macros:

Calories = 270kcal ( Protein - 43g, Carbohydrates - 3.5g, Fats - 6g ) Per portion

Ingredients:

8oz sirloin steak, 4 brussel sprouts, 4 cherry tomatoes

Method:

1 Put your coconut oil into a frying pan on medium-high heat.

2 Place your steak into the frying pan. Add seasoning of your choice. Half cook until
desired tenderness. Flip steak over & repeat.

3 Add your vegetables chopped to the pan.

4 Once cooked add all ingredients to a serving plate & enjoy!

© LISAFIITT.COM 2018 - ALL RIGHTS RESERVED 42 of 78

 Pulled Chicken, Rice & Broccoli

Macros:

Calories = 344kcal ( Protein - 46g, Carbohydrates - 22g, Fats - 8g ) Per portion

Ingredients:

140g Chicken breast, 30g (uncooked weight) rice of your choice, 70g Broccoli

Method:

1 Wash and rinse the rice, until the water is clear. Place in a pot with double the
amount of water. Bring to the boil, then turn the heat down to low and cover the
pot with a lid. Cook on the low heat possible for 10-15 mins without
uncovering the pan.

2 Place chicken breasts into a saucepan and pour in enough water to cover. Place
over medium heat, bring to a boil, and simmer until chicken meat is no longer
pink (10 to 12 minutes). Transfer chicken breasts to a bowl, allow to cool, and
shred the chicken meat with 2 forks.

3 Half fill a pot with water, bring to a simmer over medium-high heat. Add the
broccoli florets and cover. Steam for 4 to 5 minutes, until tender!

4 Add all cooked ingredients to a serving plate & enjoy!

© LISAFIITT.COM 2018 - ALL RIGHTS RESERVED 43 of 78

 Grilled salmon Filet & Rocket Salad

Macros:

Calories = 350kcal (Protein - 25g, Carbohydrates - 4g, Fats - 14g ) Per portion

Ingredients:

125g fresh salmon fillet, teaspoon of coconut oil, 70g serving of Mediterranean salad
(lettuce, tomatoes, onion & cucumber)

Method:

1 Place the teaspoon of coconut oil onto a non-stick frying pan on medium heat.

2 Place salmon fillet onto frying pan, allow to cook for 2-3 minutes, flip onto the other
side and cook for another 2-3 minutes.

3 Put your salad onto a serving plate, add your grilled salmon fillet & enjoy!

© LISAFIITT.COM 2018 - ALL RIGHTS RESERVED 44 of 78

 Prawn & Halloumi Tortillas

Macros:

Calories = 316kcal ( Protein - 31g, Carbohydrates - 39g, Fats - 4g ) Per portion

Ingredients:

1 lime juiced, 1 red chilli (seeded & chopped), 1 crushed garlic clove, small bunch
coriander (chopped), 115g raw peeled prawn, 1/2 avocado (peeled &stoned), 1
tablespoon sour cream, 1/2 red pepper (deseeded & sliced), 2 tortillas, 50g
mixed salad

Method:

1 Mix half the lime juice, half the chilli, half the garlic and half the coriander in a
shallow dish. Add the prawns and mix to coat them all. Leave to marinate while
you prepare the avocado.

2 Roughly chop the avocado and pop it in a small food processor with the
remaining lime juice, chilli, garlic, the soured cream and some seasoning. Whiz
until smooth, then stir in the remaining coriander.

3 Heat some oil in a frying pan and cook the pepper for a few mins, until starting to
soften. Add the prawns and fry, for 1-2 mins each side. Serve in warm tortillas
with salad leaves, if you like, alongside the avocado cream and soured cream.

© LISAFIITT.COM 2018 - ALL RIGHTS RESERVED 45 of 78

 Chicken, Potato, Broccoli & Cheese Bake

Macros:

Calories = 468kcal ( Protein - 55g, Carbohydrates - 35g, Fats - 24g ) Per portion (2
portions)

Ingredients:

1 large potato, 100g chicken, 50g parmesan cheese, 100ml skimmed milk, 5
broccoli florets (chopped), 2 bacon rashers (sliced into cubes)

Method:
1 Preheat the oven to 375 degrees . Cut potatoes into 1/8-inch slices.

2 Layer half the potatoes in a ramekin. Sprinkle with 20g parmesan cheese, drizzle
with 2 teaspoons olive oil and season with a pinch of black pepper. Top with
remaining potatoes and 2 teaspoons oil, 20g Parmesan and another pinch of
pepper, then milk, broccoli, bacon and remaining 10g cheese.

3 Bake 50 minutes, or until tops are golden and potatoes are just tender.

© LISAFIITT.COM 2018 - ALL RIGHTS RESERVED 46 of 78

 PRE-WORKOUT RECIPES
+ SNACKS

Make sure your body has the energy boost it needs to fuel
your workout

© LISAFIITT.COM 2018 - ALL RIGHTS RESERVED 47 of 78

 Protein Pancakes (V)

Macros:

Calories 316kcal (Protein 37g, Carbs 15g, Fat 12g) Per portion

Ingredients:

2 medium-large eggs, 2 bananas, 40g vanilla whey protein, coconut oil (for frying)

Method:

1 Combine all the ingredients in a blender and blitz until smooth.

2 Heat a teaspoon of coconut oil in a non-stick frying pan on medium heat.

3 Pour a fist sized dollop of the batter mix onto the pan and immediately tilt the pan
to ensure the mix covers the pan in a nice even & thin layer.

4 Cook for 2-3 minutes until the edges start to turn golden and bubbles begin to rise
in the pancake.

5 Use a spatula to flip the pancake, cook for 1-2 minutes on the other side. Repeat
this process until all the batter is used up.

6 Top with anything you like, our favourites include fruit like blueberries or
strawberries!

© LISAFIITT.COM 2018 - ALL RIGHTS RESERVED 48 of 78

 Protein Flapjacks (Serves 4) (V)

Macros:

Calories 1215kcal (Protein 85g, Carbs 110g, Fat 55g) 300kcal per portion

Ingredients:

120g rolled oats, 100 Meridian Peanut Butter, 1 scoop whey protein, 15 acacia
honey, 100ml skimmed milk

Method:

1 Place whey and oats in to a large bowl; mix together

2 Add milk and peanut butter and mix together until evenly mix

3 Add honey and stir evenly through mixture

4 Line a baking tray with grease proof paper and drizzle with a touch of coconut oil

5 Spared mixture on to paper and place in fridge for 30 minutes

6 Place in oven (190 degrees C) for 10-12 min, remove, slice and leave to cool

© LISAFIITT.COM 2018 - ALL RIGHTS RESERVED 49 of 78

 Jacket Potato, Bacon + Avocado

Macros:

Calories 426kcal (Protein 13g, Carbs 67g, Fat 18) Per portion

Ingredients:

1 large potato, 1/4 avocado, 20g bacon (cooked), 1tsp sour cream, 1/4 packet
garlic sauce powder, 0.5 tsp fresh chives (chopped)

Method:

1 Cook the Potatoes in whichever manner you prefer – boiled, oven baked or in
the microwave

2 Mash the Avocado – add the Bacon, Sour Cream, Sauce Powder and Chives –
mix until well combined and creamy

3 Cut a deep cross in each Potato – not all the way through, leave a little to
keep the Potato together – pull the Potatoes open very gently

4 Divide the Avocado mixture in six and fill each Potato

© LISAFIITT.COM 2018 - ALL RIGHTS RESERVED 50 of 78

 Peanut Butter Rice Cakes (Snack) (V)

Macros:

Calories 316kcal (Protein 85g, Carbs 110g, Fat 55g) Per portion

Ingredients:

4 Kalo lightly salted rice cakes, 30g Meridian organic smooth almond butter

© LISAFIITT.COM 2018 - ALL RIGHTS RESERVED 51 of 78

 Banana + Whey Protein Shake + Cashew Nuts
(Snack) (V)

Macros:

Calories 361kcal (Protein 30g, Carbs 30g, Fat 9g) Per portion

Ingredients:

1 scoop whey isolate protein powder, 1 banana, 30g cashew

Method:

1 Combine all the ingredients in a blender and whizz until smooth

© LISAFIITT.COM 2018 - ALL RIGHTS RESERVED 52 of 78

 Muesli with Oat, Dates & Berries (Snack) (V)

Macros (per serving)

Calories 190kcal (Protein 14g, Carbs 15g, Fat 7.5g) Per portion

Ingredients:

100g oats/ oatmeals, 2tbsp sunflower seeds, 25g puffed wheat, 600ml greek
youghurt, strawberries, raspberries & blueberries (100g each), sprinkle of cinnamon,
1 scoop chocolate protein

Method:

1 Tip the oats in to a frying pan and heat gently, stirring frequently until they are
just starting to toast. Add the pecans and seeds to warm, then tip in to
a large bowl and toss so they cool quickly

2 Add the dates and puffed wheat, mix well until thoroughly combined, then
serve topped with youghurt and fruit, and a sprinkling of cinnamon.

© LISAFIITT.COM 2018 - ALL RIGHTS RESERVED 53 of 78

 Strawberry + Avocado Smoothie (V)
(Serves 2)

Macros:

Calories 300kcal (Protein 17.5g, Carbs 7.5g, Fat 5.5g) Per portion

Ingredients:

1/2 avocado, stoned, peeled and cut in to chunks. 150g strawberry. 4tbsp low fat
greek yoghurt. 200ml almond milk. lemon or lime juice. x1 scoop strawberry protein
powder

Method:

1 Place all ingredients in to a blender and whizz until smooth

2 If consistency is too thick, add more water

© LISAFIITT.COM 2018 - ALL RIGHTS RESERVED 54 of 78

 POST-WORKOUT

Eating quality food post-workout is crucial in order to optimise your

results

© LISAFIITT.COM 2018 - ALL RIGHTS RESERVED 55 of 78

 Spaghetti Bolognese

Macros:

Calories = 413kcal ( Protein - 23g, Carbohydrates - 56g, Fats - 11g ) Per portion

Ingredients:

1tbsp olive oil, 200gg lean beef mince, 1 onion, 4 large mushrooms, 1 carrot
(grated), 1 400g tin chopped tomatoes, 2tbsp tomatoe puree, 1/2 tsp
worcestshire sauce, 1tsp black pepper, 300g wholewheat spaghetti

Method:

1 Heat olive oi in pan, add mine and onion and fry for 5 minutes until browned

2 Add mushrooms and carrot and cook for 1 minute. Then add tinned tomatoes,
black peper and Worcestershire sauce. Stir well then simmer for 20 minutes

3 Cook spaghetti in pan of boiling water

4 Serve bolognese over the spaghetti and sprinkle with parsley

© LISAFIITT.COM 2018 - ALL RIGHTS RESERVED 56 of 78

 Home-Made Fish & Chips

Macros:

Calories = 720kcal ( Protein - 41g, Carbohydrates - 68g, Fats - 31g ) Per portion

Ingredients:

Chips: 200g unpeeled potato, 1 tbsp olive oil

Peas: 75g frozen peas, 1tbsp olive oil
Fish: 175g skinless haddock or cod, 15g self raising flour, 15g cornflour, 1 egg
white, 35ml sparkling water, 1 lemon, 100ml sunflower oil (frying). 2 tbsp Tartar
Sauce

Method:

1 Peel and cut potatoes. Wash and dry well on kitchen paper

2 Place chips on non-stick baking tray and drizze with oil. Bake for 35mins, turning
halfway

3 While chips are in oven, cook peaks in boiling water for 4 mins. Drain then tip
into pan and lightly crush with back of a fork. Mix in oil, cover and set aside

3 Coat fish in 1tbsp of flour on a plate. Pour oil in to pan and heat to 200C. Mix
flour/ cornflour and egg white until frothy. Whisk to make it light. Fry fish for 5-6
mins turning over half way through. Reheat peas and serve with chips, lemon
and tartar sauce.

© LISAFIITT.COM 2018 - ALL RIGHTS RESERVED 57 of 78

 Stir Fry Chicken And Rice
Macros:

Calories = 264kcal (Protein - 25g, Carbohydrates - 23g, Fats - 8g ) Per portion

Ingredients:

100g diced chicken breast, 70g broccoli, 30g (uncooked weight) wholegrain rice, t
easpoon of coconut oil

Method:

1 Place the teaspoon of coconut oil onto a non-stick frying pan on medium heat.

2 Wash and rinse your diced chicken breast then place onto pan, add flavouring &
spices of your choice leave to cook until golden brown on the edges.

3 Half fill a pot with water, bring to a simmer over medium-high heat. Add the broccoli
florets and cover. Steam for 4 to 5 minutes, until tender.

4 Wash and rinse the rice, until the water is clear. Place in a pot with double the
amount of water. Bring to the boil, then turn the heat down to low and cover the pot
with a lid. Cook on the low heat possible for 10-15 mins without uncovering the
pan.

5 Add all of your cooked ingredients to a serving plate and enjoy!

© LISAFIITT.COM 2018 - ALL RIGHTS RESERVED 58 of 78

 Salmon Fillet, Rice & Spinach Purée

Macros:

Calories = 350kcal (Protein - 25g, Carbohydrates - 22g, Fats - 18g ) Per portion

Ingredients:

125g fresh salmon fillet, 30g (uncooked weight) pilau rice, teaspoon of coconut oil,
teaspoon of butter, 30g washed spinach

Method:

1 Place the teaspoon of coconut oil onto a non-stick frying pan on medium heat.

2 Place salmon fillet onto frying pan, allow to cook for 2-3 minutes, flip onto the other
side and cook for another 2-3 minutes.

3 Put butter onto another frying pan, on low heat until it melts. Put spinach into a
blender with 100ml of water. Pour melted butter in also. Blend until desired
thickness.

4 Wash and rinse the rice, until the water is clear. Place in a pot with double the
amount of water. Bring to the boil, then turn the heat down to low and cover the pot
with a lid. Cook on the low heat possible for 10-15 mins without
uncovering the pan.

5 Add all of your cooked ingredients to a serving plate with a slice of lemon and
enjoy!

© LISAFIITT.COM 2018 - ALL RIGHTS RESERVED 59 of 78

 Mince beef, Tomato And Sweet Potato

Macros:

Calories = 255.8kcal ( Protein - 25.2g, Carbohydrates - 23g, Fats - 7g ) Per portion

Ingredients:

125g lean minced beef, 100g sweet potato, 10 cherry tomatoes, 1 chopped onion,
seasoning of your choice, tea spoon of coconut oil

Method:

1 Add half a tablespoon of oil in the pan over a medium heat. Add the onions & 5 go
the tomatoes chopped to the pan and fry for 3-4 minutes, until softened and
golden-brown. Add the beef mince and fry for 4-5 minutes, until browned.

2 Pierce the potatoes all over with a fork. Microwave on high for 8 to 10 minutes or
until tender, turning the potatoes once.

3 Place both potatoes & mince beef onto a serving plate with the rest of the chopped
tomatoes & enjoy!

© LISAFIITT.COM 2018 - ALL RIGHTS RESERVED 60 of 78

 Vegetable & Chicken Skewers with Sliced
Potato Salad

Macros:

Calories = 316kcal ( Protein - 31g, Carbohydrates - 39g, Fats - 4g ) Per portion

Ingredients:

100g diced chicken breast, 1 large baking potato, 1 handful of chopped tomato,
1 handful on chopped onion, 1 handle of chopped pepper, 1 handful of green
salad, 1 tea spoon of coconut oil, olive oil

Method:

1 Place a frying pan onto medium heat & add coconut oil.

2 Add your diced chicken breast, peppers, onions & tomatoes onto wooden
chicken skewers. Then place into pan and turn every minute until cooked.

3 Slice your potato into discs, cover in a thin layer of olive oil, and place into 200C/
fan oven for 40 minutes.

4 Prepare your green side salad on a serving plate and add potatoes and chicken
& vegetable skewers. Enjoy!

© LISAFIITT.COM 2018 - ALL RIGHTS RESERVED 61 of 78

 Prawn & Chorizo Paella
Macros:

Calories = 302kcal ( Protein - 23g, Carbohydrates - 3g, Fats - 22g ) Per portion

Ingredients:

1 onion, 1 garlic clove, 100g chorizo (sliced), 150g paella rice, 1 teaspoon of
paprika, 400ml chicken stock, 100g prawns, 1 handful of frozen peas, 1 roasted
red pepper from a jar (sliced), 1 teaspoon of coconut oil

Method:

1 Place a frying pan onto medium heat & add coconut oil. Fry onion & garlic until
soft. Add chopped chorizo, fry until cooked.

2 Add rice & paprika stir until mixed. Now add your stock, pour water to the pan
but not cover ingredients. Bring to boil then leave to simmer for 15 minutes.

3 Finally add your prawns, peas & pepper and stir thoroughly.

4 Once cooled peel your eggs and cut in half.

5 Put your salad into a serving bowl. Followed by your grilled halloumi & hard
boiled eggs. Enjoy!

© LISAFIITT.COM 2018 - ALL RIGHTS RESERVED 62 of 78

 VEGAN/ VEGETARIAN

A diverse range of vegan and vegetarian meal options for you to

choose from. You can even try mix and matching some recipes
to create your own too

© LISAFIITT.COM 2018 - ALL RIGHTS RESERVED 63 of 78

 Jacket Potato, Tomato and Pesto (V)

Macros:

Calories = 427kcal ( Protein - 9.5g, Carbohydrates - 86g, Fats - 7g ) Per portion

Ingredients:

1 jacket potato, 1small plumbed tomato, 1bsp prepared pesto

Method:

1 Preheat oven to 400f. Scrub potatoes well and pierce in several places with a fork

2 Bake potatoes directly on the center rack until tender, 45 t- 60 minutes

3 Top each potato with 1 tablespoon of pesto and 1 tomato. Serve immediately.

© LISAFIITT.COM 2018 - ALL RIGHTS RESERVED 64 of 78

 Kidney Bean Stir Fry (V)

Macros:

Calories = 214kcal ( Protein - 14g, Carbohydrates - 35g, Fats - 2g ) Per portion

Ingredients:

200g red kidney beans, 4 spring onions (cut into 4cm lengths), 1 garlic clove (crushed),
1 carrot (cut into matchsticks), 1 red pepper (cut into thick matchsticks),100g baby
sweetcorn, 1 courgette (cut into thick matchsticks), 1 tea spoon of coconut oil

Method:

1 Place a wok onto medium-high heat & add coconut oil.

2 Add all ingredients into the wok and stir every minute. Cook for 3-4 minutes.

3 Once cooked add all ingredients to a serving plate & enjoy!

© LISAFIITT.COM 2018 - ALL RIGHTS RESERVED 65 of 78

 Super Sprout & Radish Salad (V)

Macros:

Calories = 25kcal ( Protein - 2g, Carbohydrates - 2g, Fats - 1g ) Per portion

Ingredients:

1 red reddish, 50g Good4u Super Sprouts, 1 handful of chopped watercress

Method:

1 Chop your radish into 1cmx3cm slices.

2 Chop water cress into smallest possible pieces.

3 Add Super Sprouts into a bowl with chopped reddish & watercress. Enjoy!

© LISAFIITT.COM 2018 - ALL RIGHTS RESERVED 66 of 78

 Mixed Vegetable & Sprout Stir Fry (V)

Macros:

Calories = 94kcal ( Protein - 3g, Carbohydrates - 7g, Fats - 6g ) Per portion

Ingredients:

2 tablespoons sunflower oil, 4 spring onions (chopped),1 garlic clove (crushed), 1

carrot (chopped), 1 red pepper (chopped), 100g baby sweetcorn,1 courgette
(chopped), 150g sugar-snap trimmed, 2 tablespoons low-salt soy sauce

Method:

1 Pour your sunflower oil to a pan on medium-high heat.

2 Add all ingredients to your pan.

3 Fry ingredients for 4-5 minutes then place on a serving plate. Enjoy!

© LISAFIITT.COM 2018 - ALL RIGHTS RESERVED 67 of 78

 Spinach & Mushroom Tagliatelle (V)

Macros:

Calories = 357kcal ( Protein - 14g, Carbohydrates - 55g, Fats - 9g ) Per portion

Ingredients:

1 tablespoon olive oil, bunch spring onions (finely sliced), 2 garlic cloves (finely
chopped), 10 button or chestnut mushrooms (finely sliced), 200g fresh spinach, 1
tbsp plain flour, 200ml vegan cream,
salt and freshly ground black pepper, 200g dried tagliatelle

Method:

1 Heat the oil in a pan and gently fry the spring onions and garlic until pale golden-
brown. Add the mushrooms and fry over a high heat for 8-10 minutes.

2 Tip the spinach into the pan, and stir regularly as it wilts. Continue cooking over
a medium heat until most of the water has evaporated.

3 Sprinkle the flour over the mixture, stir it in well, then cook for a further minute.
Remove the pan from the heat and stir in the cream. Return the pan to the heat,
bring to the boil, and simmer until the sauce has thickened. Season to taste with
salt and freshly ground pepper.

4 Meanwhile, cook the pasta in a large pan of salted boiling water, according to
packet instructions. Once cooked, drain the pasta, and toss with the mushroom
and spinach sauce. Serve immediately & enjoy!

© LISAFIITT.COM 2018 - ALL RIGHTS RESERVED 68 of 78

 Mexican Bean Salad (V)
Macros:

Calories = 238kcal ( Protein - 14g, Carbohydrates - 23g, Fats - 10g ) Per portion

Ingredients:

1 avocado (peeled and stoned), 400g can of pinto & kidney beans, (rinsed &
drained), 1 small red onion (finely sliced), large bunch coriander (leaves only,
roughly chopped), 100g punnet cherry tomato, Coriander dressing, 1 red chilli
(deseeded and finely sliced), ½ tsp cumin

Method:

1 Slice the avocados and place in a large bowl with the beans, onion, coriander
and tomatoes. Measure 3 tbsp of the dressing into a small bowl, then mix in the
chilli and cumin.

2 Toss the salad with the dressing & enjoy!

© LISAFIITT.COM 2018 - ALL RIGHTS RESERVED 69 of 78

 Fruit & Nut Granola (V)
Macros:

Calories = 340kcal ( Protein - 13g, Carbohydrates - 35g, Fats - 16g ) Per portion

Ingredients:

50g granola, handful of mixed fruit (your choice), 20g mix nuts, 300-350ml
almond milk

Method:

1 Add your granola to a bowl, followed by the fruit & nuts.

2 Pour the milk over all ingredients & enjoy!

© LISAFIITT.COM 2018 - ALL RIGHTS RESERVED 70 of 78

 Tofu & Vegetable Stir Fry (V)
Macros:

Calories = 286kcal ( Protein - 15g, Carbohydrates - 16g, Fats - 18g ) Per portion

Ingredients:

1 tablespoon cashew nuts, 1 tablespoons sesame seeds, 100 g firm tofu, 1

teaspoon cornflour, vegetable oil, runny honey, 1 cloves of garlic, 3 cm piece of
ginger, 2 spring onions, 1 fresh red chillies, 4 broccoli florets, ½ a red pepper, 2
baby sweetcorn, 40 g sweetcorn,1 lime, low-salt soy sauce

Method:

1 Place a frying pan or wok over a high heat. Add the cashew nuts, then 30
seconds later add the sesame seeds. Toss for a further 30 seconds until golden,
then tip into a bowl.

2 Cut the tofu into cubes, then place in a bowl and dust with the cornflour and a
pinch of sea salt and black pepper. Add 2 tablespoons of oil to the pan. Fry the
tofu until crisp golden, then set aside on a plate lined with kitchen paper. While
it’s still warm, drizzle with honey and scatter over the nuts and seeds.

3 Peel and slice the garlic and ginger. Add your vegetables and stir-fry for 4
minutes. Squeeze in the juice from half the lime and add a tablespoon of soy
sauce.

4 Tip the vegetables into a bowl, top with the crispy tofu & enjoy!

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 Feta Cheese, Spinach & Tomato Bowl

Macros:

Calories = 189kcal ( Protein - 16g, Carbohydrates - 6g, Fats - 11g ) Per portion

Ingredients:

50g feta cheese , 80g baby tomatoes, 100g spinach

Method:

1 Slice Mozzarella cheese and chop tomatoes

2 Spinach can be boiled or eaten fresh

3 Sprinkle with oregano, parsley and thyme. Lightly season in olive oil and mix

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 FAQs
I always end up eating junk for lunch, or I don’t end up eating at all. What
should I do?

Lean lunches can be really quick and easy to make, especially if you are always on the go and
are short of time. If you can prepare a meal or two the night before, you will feel so much
better for it and you are less likely to eat junk foods. If you really don’t have time, try to look for
natural foods such as sweet potatoes, rice, wholemeal wraps and pasta. Avoid the chips, fried
chicken and other man-made foods.

I don't have time to go to the gym. What do you suggest?

HIIT workouts are ideal for burning loads of calories in a short amount of time. HITT stands for
High Intensity Interval Training. You can burn off more calories in 10 minutes in this style of
workout than you would on 30 minutes on a treadmill!

How much water should I be drinking?

Drinking plenty of water is one of the most important parts of maintaining a healthy body.
Dehydration is the result of a lack of water, and surprisingly, it happens to a lot of people
today. Women should aim for a minimum of 2 litres a day. Water consumption benefits include:

- Improved digestion

- Increased metabolism

- Improved kidney function

- Healthier/ clearer skin

- Healthier joints

- Reduce Fatigue

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Do I need to eat immediately after my workout?

Ideally, you want to consume your protein and carbs soon after your workout as your body
needs the nutrition to recover. If you find it hard to digest food that soon, you may supplement
a protein shake after you workout, then eat whenever you can afterwards. We do not condone
to replacing meals with supplements at any time. Supplements (if used) should be
supplemented alongside a healthy balanced diet.

What should I be looking for when food shopping?

One of the keys to getting lean is to shop lean! By this, we mean making a conscious effort to
look at food labels and buy more natural foods, as opposed to processed foods. Some food
labels include colour coding (otherwise known as the ‘traffic light’ system). Colour coded
nutritional information tells you if the food is high, medium, or low in fats, sugars and salt.

Red = High

Amber = Medium

Green = Low

What is a cheat meal/ cheat day?

You may see this phrase often chucked around on social media with photos of fast food
meals, or large amounts of processed food. The whole concept behind a ‘cheat meal’ is more
mental and for psychological reasons, as opposed to physical. If you hear about someone
using an extreme diet, a cheat meal could help satisfy their cravings. However, we promote
flexible dieting, so you are less likely to crave processed foods.

Can I still drink alcohol?

Alcohol for lot of people is part of life (not for everyone though). We don’t advise consuming
alcohol regularly, however we understand that it is a part of a lot of social activities. Alcohol =
7kcal per gram. Bare this in mind when you know you are going to be drinking, so maybe
either reduce the amount of calories you consume in the day prior to drinking, or incorporate a

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workout to compensate. Ultimately, substantial amounts of alcohol will increase weight gain
and substantial amounts can lead to poor health and problems.

How can I avoid skipping meals?

Eating smaller meals more regularly will increase the speed of your metabolism. If we look at a
typical sumo wrestler for example, they will only eat 2 meals a day, each being VERY big
meals (and they weigh 150kg on average!) In short, consuming fewer meals in larger portions
will slow down your body’s metabolism, storing food as fat because your metabolism is too
slow to utilise these calories for energy. Aim to eat smaller meals and more frequently guys!

Do I have to cut carbs out of my diet? Will a ‘keto’ (no carb) diet work for me?

Ketogenic diets involve cutting out all sources of carbohydrates, and instead relying on high
sources of fat and adequate sources of protein. In the short term, this will become very
difficult because of the lack of energy. This is because your body’s ideal source of energy is
glycogen, which comes from the breakdown of carbohydrates.

So in relation to the question ‘Do I have to cut out carbs’, we strongly advise against this. Your
body needs carbohydrates for energy, and we need energy to exercise. Timing and portion
sizes are the variables which need to be focused on instead.

How do I deal with my sugar cravings?

We can’t completely turn a blind eye to sugar and avoid it at all means, because it’s
everywhere we go! However here are some tips you can use to reduce your cravings:

- Keep your water intake high

- Increase your green vegetables

- Try to avoid processed foods

- Reach for fruit when you crave sugar

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Low energy issues

Slow release carbohydrates will keep your body fuelled for longer throughout the day. A lack
of exercise can also result in becoming lethargic (as most of us lead a sedentary lifestyle
whereby we are seated 7 or more hours a day). Wholemeal cereal, oats, whole grain toast and
sweet potato are just some examples of foods/meals to increase your energy levels
throughout the day.

If you have any questions or queries, please do not hesitate to contact me via
any of my social media channels below. I look forward to hearing from you
and I hope to bring you a life changing experience. I would love to see all of
your girls transformation and hear your stories, so don’t forget to tag me on
Instagram or send in your amazing photos!

instagram.com/LisaFiitt

facebook.com/LisaFiitt

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