FIT AFFINITY

NUTRITION
PAGE 1

C ONTENTS
INTRODUCTION
THE NEW STYLE OF FLEXIBLE DIETING
NUTRIENTS
RULES FOR SUCCESS
NUTRITION + TRAINING
MYTHS BUSTED
DAYS OF EATING
DISCLAIMER & COPYRIGHT

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NUTRITION
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PAGE 10-12
PAGE 13 -25
PAGE 27

Cant stand
the constant
battle to
make sense
of conflicting
advice?

INTRODUCTION
While the fitness community is in
agreement with several aspects of health
advice, the murky waters of muscle
nutrition is not one of them.
Cant stand the constant battle to make
sense of conflicting advice? With so many
inconsistent views about the best conditions
for nutrition, its virtually impossible to know
whats best. Well, the team at Fit Affinity have
come to the rescue with an extensive nutrition
plan, which explains the science behind
muscle nutrition and the significance of proper
fuel when it comes to making progress in the
gym.
So, youve experienced a stark epiphany and
have embarked on a fresh quest to earn that
sizzling summer body. Youve been sweating
up a storm in the gym, survived on an
excruciating diet of grilled chicken, plain rice
and steamed veg, and agonizingly opted out
of any social events that involve alcohol, but
your progress has reached a plateau; sound
familiar?

Expertly designed and super

easy to understand, our
plan will provide you with a
complete overview of flexible
dieting, dispel some stubborn
myths and detail a number
of recommended meal plans
to support whatever goal you
have in mind. Whether youre a
fitness connoisseur looking to
optimize your training regime,
or a clueless rookie starting
from the bottom, we have
adapted our plan to include all
levels and objectives. Ready to
reign supreme over those still
wading through the confusion
of nutrition? Well, lets get
started!

Although a proper workout plan and bucket

loads of motivation are critical to success, the
food that you put into your body will be the
difference between mediocre results and your
long-awaited fitness revolution!
So, lets start with the basics. Nutrition is ninetenths of the law (well, nine-tenths of the law
of fitness).
Like most things in life, if it seems too good
to be true, it probably is! Whether you aim to
lose weight, tone your worrisome wobble or
sculpt a shredded physique that Arnold would
be proud of, the key is consistency, proper
nutrition and good old-fashioned hard work.

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NUTRITION
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The New Style

OF FLEXIBLE DIE TING

Having A Life And Being Able To Diet

OVER TIME, DIETS HAVE TAUGHT US THAT IN
ORDER TO ENCOURAGE WEIGHT LOSS, WE
NEED TO AVOID BAD FOODS AND INCREASE
CONSUMPTION OF GOOD FOODS.

it simply breaks the food

down and processes the
macronutrients.
For example:

TILAPIA AND BROCCOLI: GOOD

CANDY AND ICE-CREAM: BAD

TURKEY BURGER:
30G OF PROTEIN
45G OF CARBOHYDRATE
10G OF FAT

Until now, eating clean foods was the craze. A

revolutionary lifestyle choice is taking over. Allow
us to introduce you to flexible dieting!
So, what is flexible dieting?
Flexible dieting, also known as If It Fits Your
Macros, is a method of tracking the quantities
of macronutrients you consume (protein,
carbohydrate and fat) in order to achieve a body
composition target or weight goal.

Flexible
dieting is
exactly what
it says on the
tin
- FLEXIBLE!

VERSUS
LONG GRAIN RICE AND GRILLED TILAPIA:
30G OF PROTEIN
45G OF CARBOHYDRATE
10G OF FAT

As both of the above items have the same amount

of macronutrients, both will help you achieve the
same results. As long as youre hitting your macro
Macronutrients come in three forms: proteins, fats goals, you can eat whatever you want and still
and carbohydrates. One gram of each macro has a change your body.
calorie value:
But, wait..whats that I hear? How much fiber
One gram of protein: Four calories
should I consume? Well, in order to maintain and
One gram of carbohydrate: Four calories
improve overall health, its a good idea to track
One gram of fat: Nine calories
your fiber intake. This will ensure that youre
getting enough micronutrients as well. Try to eat
In contrast to regular calorie counting (restricting 10-15 grams of fiber per 1,000 calories.
yourself to a set amount of calories each day),
flexible dieters keep track of how much of each
When tracking macronutrients rather than eating
macronutrient they consume in order to remain
certain foods, you can realize your goals whilst
within pre-established limits. By eating specified
enjoying a normal life. By giving yourself flexibility,
quantities of proteins, fats and carbohydrates, you you can take part in any social event as long as you
will consume an accurate number of calories whilst keep track of what youre eating.
fuelling your body with the correct levels of each
macronutrient. As an example, 110g of protein,
But, dont forget rule number one weight loss is
40g of fat and 175g of carbohydrate equates to
about creating a caloric deficit. Although quality is
1500 calories. This method has a significant impact beneficial, quantity is the decisive factor. Go ahead
on body composition, as opposed to basic weight and eat all the good food you want. If youre not in
loss or gain. With flexible dieting, there are no
a caloric deficit, you will not progress. By tracking
miracle weight loss foods, no good or bad foods,
everything you eat, you remove the guesswork and
just macro ratios. The human body does not
simplify your path to success!
register food as healthy/clean or unhealthy/dirty;

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NUTRIENTS
THE SCIENCE BEHIND WHAT YOU EAT!

Nutrients are substances required

by your body for growth, metabolism
and many other essential functions.
These nutrients are found in all foods
and are split into two categories,
macronutrients and micronutrients.
Macronutrients are chemicals in
food that provide calories (energy) to

your body, so that it can carry out its

processing. They come in three forms
carbohydrates, proteins and fats, and
your diet should consist of a balance of
all three. In contrast, micronutrients
are made up of vitamins and minerals,
which are required in small quantities
to ensure normal metabolism, growth
and physical wellbeing.

BREAKDOWN OF MACRONUTRIENTS:
PROTEIN:
Amino acids are the building blocks of protein, and are linked together in a complex
formulation.There are 20 different amino
acids, nine of which are considered essential because the human body cannot produce them naturally, thus can they only be
obtained through diet. Proteins that contain all 20 amino acids are referred to as
complete proteins. Complete proteins can
be found in animal products, such as meat,
eggs and milk.
The fundamental role of protein is to
build, maintain and repair body tissue.
It is especially important for physically
active individuals whose muscle tissue
is constantly in need of repair. Protein
has other roles in the body, too. All
enzymes and hormones, which perform
vital functions, are proteins. In addition,
proteins are used to aid in the immune
process. Proteins are complex molecules,
and the body needs time to break them
down. This is why they are a slower and
longer-lasting source of energy than
carbohydrates. If more protein is

consumed than is needed, the body stores

its components as fat, which can be broken
down and used for energy when necessary.
Proteins are broken down during digestion,
leaving them exposed to acid in the
stomach, and to degradation by the action
of enzymes called proteases. Some of
the ingested amino acids are converted
to carbohydrates by a process known as
gluconeogenesis, which is also used under
starvation conditions to generate glucose
from the bodys own proteins, particularly
those found in muscle.
HERE ARE SOME GOOD PROTEIN SOURC E S:

Chicken
Turkey
Whole eggs
Egg whites
Fish
Bison
Buffalo

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Beef
Non-fat Greek yogurt
Cottage cheese
Whey protein
Turkey bacon
Low/no fat cheese
Protein bars

NUTRIENTS
THE SCIENCE BEHIND WHAT YOU EAT!

CARBOHYDRATES:
There are two basic types of
carbohydrates, depending on their size.
Simple carbohydrates are those that
cannot be broken down into simpler
sugars. They include various forms of
sugar, such as glucose and fructose.
Complex carbohydrates are larger
and consist of long strings of simple
carbohydrates.
The body uses carbohydrates in the form
of glucose, and it can quickly convert
simple and complex carbohydrates into
energy. The brain needs to use glucose as
an energy source since it cannot use fat
for this purpose. This is why the level of
glucose in the blood must be constantly
maintained above a minimum level. The
body also stores small amounts of excess
carbohydrate as an energy reserve. The
liver stores some as glycogen, which is a
complex carbohydrate that the body can
quickly convert to energy. Muscles also
store glycogen, which they use during
periods of intense physical activity.
Carbohydrates have two major roles: they
are the primary energy source for the
brain, and they are a source of calories to
maintain body weight. A diet containing
an optimum level of carbohydrates can
help prevent body fat accumulation. They
are also involved in the construction of
the bodys organs and nerve cells, and
in the definition of a persons biological
identity, such as their blood type.
FAST/SIMPLE CARBS VERSUS SLOW/
COMPLEX CARBS:

starchy vegetables. The carbohydrate

molecules in these foods are smaller,
especially in the case of sugar, and are
broken down rapidly into sugars in
your intestines. If eaten regularly and
excessively, fast carbs can keep your
blood sugar level elevated, increasing the
risk of type 2 diabetes and cardiovascular
disease, however, fast carbs can be
beneficial in restoring glycogen levels
when eaten following exercise.

SLOW CARBS:

Slow releasing carbohydrates include

most vegetables, whole grains, seeds,
beans and legumes. Slow carbs tend to be
higher in fiber, and can provide your body
with energy over an extended period of
time without a rapid elevation in blood
sugar. Choosing foods with slow digesting
carbs can help you feel full throughout
the day. Dietary fiber refers to a group of
substances in plant foods which cannot
be completely broken down by human
digestive enzymes. Dietary fiber can
be found in foods such as bread, fruit,
vegetables, lentils and beans.

HERE ARE SOME GOOD

CARBOHYDRATE SOURC E S:

Rice
Pasta
Quinoa
Couscous
Potatoes
Cereals
Bread

Fast carbs:

Fast releasing carbohydrates include

processed carbohydrates, such as breads,
candy, cereals, sugars, fruits and some

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NUTRITION
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Oats
Cream of wheat
Corn
Vegetables
Fruit
Energy drinks

NUTRIENTS

THE SCIENCE BEHIND WHAT YOU EAT!

FATS:
In addition to being a source of energy,

fat stores protect the internal organs of

the body. Some essential fats are also
required for the formation of hormones.
Fats are the slowest source of energy, but
the most energy efficient form of food.
Because fats are such an efficient form of
energy, they are stored by the body either
in the abdomen (omental fat) or under
the skin (subcutaneous fat) for use when
the body needs more energy. Fats found
in foods consist of four four main types:
SATURATED FATS: These fats consist of fatty
acid chains that have no double bonds
between the carbon atoms of the chain.
They are called saturated because they
are fully saturated with hydrogen atoms
and cannot incorporate more. They are
solid at room temperature and are most
often of animal origin. Examples include
butter, cheese and lard. These fats provide a concentrated source of energy in
the diet, and supply the building blocks
for cell membranes and a variety of hormones and hormone-like substances.
MONOUNSATURATED FATS: These are composed mostly of monounsaturated fatty
acids, or molecules with one double-bond-

ed carbon and the remaining carbons

single-bonded. They are liquid at room
temperature. Examples include olive, peanut and canola oil. They appear to protect
against heart disease as theyve been
found to reduce blood cholesterol levels.
POLYUNSATURATED FATS: These fats are
composed mostly of fatty acids, such as
linoleic or linolenic acids, which have two
or more double bonds in each molecule.
Examples include corn oil and safflower
oil. They are also liquid at room temperature and can be further divided into the
omega-6 and the omega-3 families. Polyunsaturated fats are thought to reduce
the risk of coronary heart disease. The
omega-3 forms are believed to have a
positive impact on heart health and play
an important role in brain and eye function. Oily fish such as salmon, herring and
mackerel are examples of omega-3s, and
they are also found in walnuts and some
oils like soybean and rapeseed.
TRANS-FATTY ACIDS: They are produced by
the partial hydrogenation of vegetable
oils and are present in hardened vegetable oils, most margarines, commercial
baked foods and many fried foods. Eating
an excess of these fats is thought to increase the risk of heart disease.

HERE ARE SOME GOOD

FAT SOURC E S:

Avocado
Egg yolks
Olives
Oils (coconut, olive,
macadamia, etc.)
Nuts
Salmon

Mackerel
Whole milk
Nut butters (peanut,
almond, cashew, etc.)
Flax and chia seeds
Fish oil capsules

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RULES FOR
SUCCESS

With Flexible Dieting

1. WORK OUT YOUR PROPORTIONS:

Whether youre looking to lose fat, gain muscle or maintain your current physique, numerous
factors will come into calculation, ranging from weight and height to the physical nature of
your job.

2. HIT YOUR MACROS:

It is not an upper limit that has been set to stop you going over, and its not there to give you
a rough estimate of the amounts you should be eating. They are strict quantities that you
should be aiming to hit or be close to hitting, and while it may be tempting to fall short of
your macros in order to speed up weight loss, it simply doesnt work like that. If weight loss is
your goal, your macros will reflect that and will be low enough to allow this. If you skip down
to a greater deficit quickly, you will experience weight loss, but youre likely to hit a sticking
point where youll need to lower your calories even further to lose more weight. Flexible dieting is about gradual, maintainable weight loss that does not affect the metabolism. If done
correctly, you will lose weight and maintain your bodys metabolism, so youre able to eat
more whilst maintaining your weight loss.

3. MAKE HEALTHY CHOICES:

Although flexible dieting allows you to eat what you want, its not beneficial to live on a
diet of chocolate and protein shakes. Remember your micronutrients. Include in your diet
fruit and veg, lean meats, fish.basically everything youve been advised to eat in the past.
Although youre fuelling your body with the correct macronutrients, it still needs essential
vitamins and minerals. Hit your fats with good fats found in nuts, fish, egg yolks, avocado,
etc. your body will thank you for it! You might find you get to 7pm with 20g of fat left. Ok,
so that chocolate bar is tempting, but try to get some good fats in as well. It doesnt mean
you wont have room in your diet for treats, just counterbalance them with some good
things, too!

4. USE AN APPLICATION:

If youve got a smartphone, have a browse through your app store. There
are several handy tools that have been designed to assist you in calorie
counting. Myfitnesspal is super handy, and has a vast database of foods
so you can search for what youve eaten and add it to your record on a
daily basis. This application can be accessed on your computer if you
dont have a smartphone.

5. DO NOT LET IT RULE YOUR LIFE:

If youre invited out for a bite to eat or have a birthday celebration

coming up, allow yourself some lenience. One cheat snack/meal/day is
not going to affect the course of your progress too much just dont
make a habit of it!

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Flexible
dieting is
about gradual,
maintainable
weight loss.

THE IMPORTANCE
OF NUTRITION WITH TRAINING
A healthy diet is the basis for a wellfunctioning body. Food is the source of
energy for all of our bodily functions, and
directly affects how our bodies and minds
function in every stage of life. There are
a variety of reasons why a healthy diet is
important, including disease prevention,
maintenance of a healthy weight and quality
of life.
Calories are the unit of measurement for
stored energy in food. The energy provided by
food calories is needed for every function of
the body, including physical activity, growth
and repair.

cease to function. Illness resulting from a lack

of exercise may manifest in different ways,
for example, you may become lethargic, gain
weight, develop stiff joints, diabetes or even a
heart condition.
Nutrition and exercise not only complement
each other, but they need each other. Even if
you have a perfectly balanced diet, you need
to exercise to burn the calories and strengthen
your muscles. Food gives you energy. You
need energy to exercise, and you need food to
restore energy following exercise.

Even if you have a

perfectly balanced diet,
you need to exercise
to burn the calories
and strengthen your
muscles.

In addition to everyday needs, nutrition is

crucial when exercising. It is how your body
gets what it needs in order to sustain and
thrive. Exercising uses a lot of your bodys
resources, which need to be replenished.
Exercise and nutrition go hand in hand because
they are both essential for maintaining optimal
health, especially when they are successfully
combined.
Exercise is what keeps your body conditioned
and working. If you dont move your muscles
and joints, your body will become weak and
eventually break down. From exercise, you
gain stamina, flexibility, weight maintenance
and protection against countless diseases.
If you do not move your body, it will simply

Good nutrition is critical when working out. A

proper diet will allow your muscles to endure
the exercise, assist your recovery and provide
the optimum conditions for your body to
change in a positive way.

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Carbs make you fat.

Few things strike as much fear in the hearts of

fitness freaks as the humble carb. The reputation
of the carb has been debated over the years,
with rumours claiming that they make you fat
and should only be eaten at certain times of the
day.
We need carbohydrates; its that simple. This tiny
morsel of goodness is just that goodness. It is
not evil; it does not make you fat; you dont need
to avoid them after 6.00pm or eat them between
10.00am-10.15am on a Wednesday after cardio.
As long as youre eating the correct proportion of
carbs, you are fine. If your diet consists solely of
600g of pure carbohydrate, chances are you will
see an increase in weight. But, if youre tracking
how much youre eating, balance the amount of
carbs you consume with proteins and fats, and
dont exceed that amount, you wont get fat.This
is the backbone of flexible dieting; it really is that
simple.
Oh, and one more thing carbs are carbs. You will not lose weight by eating granary bread instead of
white bread or trading sweet potato for white potato. You might find that you get more volume from
certain forms of carbohydrates (you can get a LOT of veg for your carbs compared to pasta), but a carb is
a carb and they all do the same (good) thing.

You can eat as much as you want as

long as youre exercising.
No, no and no! If there is a way to eat what you want without having to
worry about worrisome weight gain, I want to know. Because exercise is not
it.
A lot of people seem to think that putting in hours at the gym entitles
them to eat whatever they want. After all, theyre working the calories off,
right? Weight loss is simple - calories in versus calories out. By counting
the calories you consume on a daily basis, you can ensure youre fuelling
your body correctly and creating a caloric deficit. If weight loss is your aim
of course. If you go to the gym and then chow down on a post-workout Big
Mac, you have replaced the calories (if not more) that you have burned.
So, youre back to square one. Plus, youre refueling your body with refined
nutrition, which will benefit your recovery.
Exercise is intended to advance your health and assist your transformation,
but ultimately diet is the single most crucial key to success. Pay close
attention to what and how much youre eating DESPITE exercise. If youre
training for an Ironman, chances are you will need to consume a lot more
calories to regain your strength, but your doctor should be advising extreme
exercise anyway. Going to the gym a few times a week does not warrant
more food. It will ruin your hard work and impede your progress.
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You cant get fat eating

clean foods.
Essentially
a calorie
is a calorie.

If there is one false rumour embedded within

the fitness industry more than any other, its that
you can eat as much as you like of certain foods.
Believe it or not, you could eat only fruit and still
put on weight if you eat enough of it!
You might have heard that salmon or nuts contain
good fats. Yes, they do. But, youre still putting
calories into your body, so there is such a thing
as too much. Just because foods are healthy or
clean, it does not mean they are freebies. Yes,
there is a difference in how your body processes
carbohydrates, fats and proteins, but essentially a
calorie is a calorie. Whether it comes from a deep
fried cheese and bacon hamburger or a lettuce
leaf; it all does the same thing.
Good foods are promoted because they provide
further benefits to your body, but everything
breaks down and releases heat energy in the end.
So, where possible, go for good fats over bad fats
and complex carbs over refined ones. But, at the
same time keep track of what you consume.

Eating less causes fat loss.

Okay, were all guilty of it. Anyone trying to lose weight

has taken the decision to dramatically decrease their
calorie intake in the hope that their body would steadily
eat away at the existing fat they hold. The truth is that
eating less does not create the need to burn body fat.
In fact, it creates the need for the body to slow down.
If youre not eating enough, your body will hold onto
body fat and burn muscle tissue. Im sure youve heard
it before - muscle tissue burns more calories than fat
tissue. So, when our metabolism thinks were starving,
it gets rid of calorie-hungry muscle tissue. Up to 70% of
weight loss from eating too little is from burning muscle
and NOT fat, and when we fall off the starvation wagon,
there is less muscle than before to burn the excess calories we begin to consume. So, weight gain is greater!
It is human nature to assume that you need to suffer
in order to reach your goal. And that skinny feeling
you get when you eat three crackers, a small apple and
coffee for the duration of the day makes you feel as
though youre heading in the right direction. It may feel
good psychologically, but it isnt practical. Not only will
it make weight loss agonizing and impractical, you will
be setting your body up for much worse. In short eat
the amount your body requires to function to its full
potential.

In order to lose weight, you

need to eat a diet low in fat.

Like carbohydrates (see myth 1), your body needs fat. It

is unfortunate that this essential dietary macronutrient
shares the same name as a derogatory term for
excess weight, but you need to disassociate the two
immediately. Fat is good; it will not make you fat. A
diet low in fat will interfere with the absorption of fatsoluble vitamins A. D. E and L. As they are fat-soluble,
your body needs fat to utilize them. Fat is also needed
for energy, growth, immunity and cell repair. So, its
VERY important, and a diet low in fat will hinder weight
loss progress. Being conscious of your dietary fat intake
is beneficial, especially when you're trying to reduce
your risk of heart disease, but taking it too far will put
your health at risk.
Furthermore, you should be wary of products labelled
low fat. Thanks to the low fat craze of the 90s, more
and more of us believe that less is more when it comes
to fat. And stores stocked with low fat products are
no surprise. More often than not, these products are
crammed with harmful levels of added sugar, additives
and chemicals to enhance taste, and often contain a
similar number of calories to the full fat version. Enjoy a
moderate amount of daily fat with the satisfaction that
youre protecting your heart, brain and body.

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Fad diets are an effective solution for weight loss.

Currently, fad diets are all the rage. Flip through any magazine, surf the web or switch on the
TV and youll see a diet promising to help you dramatically drop the pounds in a short time
span. If you have tried and failed in the past, these fad diets can be tempting, but for the most
part they should be avoided like the plague!
Weve said it before and well say it again if it seems too good to be true, it probably is! I
hate to break it to you, but health experts have advised us that the only way to effectively lose
weight and keep it off is by making long-term changes to your lifestyle, such as adopting a
healthier diet and exercising regularly. Needless to say, making these changes is not easy and
change wont happen overnight.
These diets all have one thing in common they either cut down radically on a particular
food group or dramatically decrease your calorie intake. So, according to the law of weight
loss (calories in versus calories out), you WILL lose weight. But, these diets are impossible to
maintain, poorly nourish your body and usually result in you piling on the pounds once you
return to your normal diet. And, if thats not enough, side effects include decreased libido, hair
loss, altered metabolism, nutritional deficiencies and weight gain.

These fad
diets can be
tempting, but
for the most
part they
should be
avoided like
the plague!

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DAYS OF EATING:
HERE ARE THE DAYS OF EATING, HOWEVER, ITS IMPORTANT TO NOTE THAT
FLEXIBLE DIETING IS ABOUT EATING WHAT YOU LIKE AND WHAT SUITS YOUR
LIFESTYLE. YOU ARE FREE TO FOLLOW THE MEAL PLANS TO A TEE, OR YOU CAN
SIMPLY USE IT FOR MEAL IDEAS. AS DISCUSSED EARLIER, IT IS THE MACROS THAT
ARE MOST IMPORTANT
IT IS ALL VERY EASY:
1. Choose your weight category. There are options for non-meat eaters in the
days of eating, as well as an additional template to give you some more ideas.
2. There are also days of eating for vegans.
3. Then choose any of the meal options (1, 2 or 3).
4. All weight ranges have four meals per day. Its up to you what time you eat,
but I would suggest taking anywhere between three to five hours between
meals.
DEFINITIONS:
G: GRAM
KG: KILOGRAM
LBS: POUNDS

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DAYS OF EATING:
WEIGHT CATEGORY: 50-55kg- 110-121lbs

meal 1
C: 40g
P: 25g
F:10g

meal 2
C: 35g
P: 25g
F:10g

meal 3
C: 35g
P: 25g
F:10g

meal 4
C: 40g
P: 25g
F:10g

TOTAL:

Monday

Tuesday

Wednesday

THURSDAY

FRIDAY

SATURDAY

SUNDAY

1 Whole egg,
3 Egg whites,
20G of reduced
sugar ketchup,
60g of oats with
cinnamon and
one fish oils.

2 Siices
of toast/
bread, 80g of
sliced ham/
turkey, 15g
of reduced
fat butter
and 50g of
blueberries.

1 Scoop
(25-30G) of
whey protein
mixed with
water. Forty
grams of lucky
charms,
125-150Ml of
semi skimmed
milk and 3 fish
oils.

200G total
0% fat greek
yoghurt, one
apple (140g)
15g raw
almonds, 15g
honey.

200G light
cottage
cheese, 4-5
rice cakes, 4
fish oils.

One scoop
(25-30g)
whey
protein
mixed with
water, 60g
oats, 12g
peanut
butter.

100G ham/
turkey,
5-6 rice
cakes, 40g
avocado.

Forty grams of
basmati rice,
80G of tinned
tuna, 50g of
peas and 50g of
avocado.

Cheese sandwich 2
Slices of
bread, 50g
of half fat
cheese, 50g
of tomato
and 50g of
lettuce.

Sweet potato
(150g), 100g
of raw chicken breast
(cooked with
no oil) and 15
grams of peanut butter.

50G
Wholemeal
pasta,80g
Turkey
breast, 40g
avocado

200G white
potato, 100g
10% fat beef
mince, 25g
reduced
sugar
Ketchup

45G brown
rice, 40g
peas, 120g
cod fillet,
8 grams
olive oil.

2 Slices of
bread, 80g
ham slices,
30g
Avocado

Raw, new
Potatoes (150g),
90g of raw
salmon fillet
and 75g of
asparagus.

Non-fat
greek yogurt
(200g), 150g
of strawberries, 80g of
banana and
18g of raw
almonds.

3 Caramel
snack a jack
rice cakes,
15g of peanut butter, 1
scoop (25-30g)
of whey
Protein mixed
with water.

160G sweet
potato, 100g
raw fillet
steak, 40g
brocoli

1 Whole
egg, 3 egg
whites, 60g
oats with
Cinnamon

45G
Basmati
rice, 80g
raw chicken breast,
15g raw
almonds

45G brown
rice,
80g raw
salmaon
fillet, 15g
fat free
cheese,
40g asparagus

Raw pasta
(60g), 75g of
shrimp, 75g of
low fat pasta
sauce and 20g
of parmesan.

White potato
(225g), 100g
of raw fillet
steak and
75g of
Asparagus.

Brown rice
(50g), 100g of
raw 10% fat
beef mince
and 75g of
broccoli.

2 Slices of
toast, 1 whole
egg, 1 egg
white, 25g reduced sugar
ketchup

5-6 Rice
cakes, one
scoop
(25-30G)
whey, 10g
raw
Almonds

50G
Basmati
rice, 80g
tuna, 10g
olive oil

225G white
Potato,
90g raw
chicken
breast, 40g
Avocado,
40 peas.

Carbohydrates: 150g Protein: 100g Fat: 40g

FIT AFFINITY
NUTRITION
PAGE 14

DAYS OF EATING:
WEIGHT CATEGORY: 55-60kg- 122-132 lbs.

meal 1
C: 40g
P: 30g
F:12g

meal 2

Monday

Tuesday

Wednesday

THURSDAY

FRIDAY

SATURDAY

SUNDAY

1 Whole Egg, 4
Egg whites, 20g
reduced sugar
ketchup. 60g
oats with
cinnamon.
3 Fish Oils

2 slices of
Toast/Bread,
100g sliced
ham/turkey. 15g of
reduced fat
butter. 50g
blueberries

One scoop
(30g-35g) whey
protein mixed
with water.
40g lucky
charms,
125-150ml of
semi skimmed
milk. 4 Fish
oils

250g total
0% fat greek
yoghurt, One
apple (130g)
15g raw
almonds, 18g
honey

250g light
Cottage
cheese, 4-5
rice cakes, 5
fish oils

One scoop
(30g) whey
protein
mixed with
water, 60g
oats, 15g
peanut
butter

125g ham/
turkey, 5-6
rice cakes,
50g
avocado

50g basmati
rice, 80g tinned
tuna, 50g peas
and 50g
avocado

Cheese Sandwich- 2 slices

of bread.
50g half fat
cheese. 100g
tomato. 50g
lettuce. 25g
reduced sugar ketchup.

190g Sweet
potato, 100g
raw chicken
breast(cooked
with no oil).
15g peanut
butter

60g
wholemeal
pasta,80g
turkey
breast, 40g
avocado

220g white
potato, 100g
10% fat beef
mince, 25g
reduced
sugar ketchup

50g brown
rice, 45g
peas, 120g
cod fillet,
8 grams
olive oil.

2 slices of
bread, 80g
ham slices,
30g avocado. 30g
reduced
sugar
ketchup

190g raw new

potatoes, 90g
raw salmon
fillet, 75g
asparagus.
3 Fish oil

200g total 0%
fat greek
yoghurt, 150g
strawberries,
100g banana,
25g raw almonds

3 Caramel
Snack a Jack
rice cakes, 20g
peanut butter,
One scoop
(25-30g) whey
protein mixed
with water.
50g
strawberries.

185g Sweet
potato, 100g
raw fillet
steak, 40g
brocolil. 2 fish
oils

2 whole
egg, 2 egg
whites, 70g
oats with
cinnamon

50g
basmati
rice, 80g
raw chicken breast,
20g raw
almonds

50g brown
rice, 100g
raw
salmon
fillet, 40g
asparagus

60g raw pasta,

95g shrimp, 75g
low fat pasta
sauce, 20g parmesan

225g white
potato, 115g
raw fillet
steak, 75g
asparagus.

50g brown
rice, 100g
raw 10% fat
beef mince.
75g brocolli.
20g fat free
cheese

2 slices of
toast, 1 whole
egg, 2 egg
whites, 25g
reduced sugar ketchup

5-6 rice
cakes, One
scoop (30g)
whey, 10g
raw almonds

50g
basmati
rice, 110g
tuna, 10g
olive oil

225g white
potato,
110g raw
chicken
breast, 40g
avocado,
40 peas.

C: 40g
P: 25g
F:10g

meal 3
C: 40g
P: 25g
F:13g

meal 4
C: 40g
P: 30g
F:10g

TOTAL: Carbohydrates: 160g Protein: 110g Fat:45g

FIT AFFINITY
NUTRITION
PAGE 15

DAYS OF EATING:
WEIGHT CATEGORY: 60-65kg-133-143lbs

meal 1
C: 45g
P: 30g
F:12g

meal 2

Monday

Tuesday

Wednesday

THURSDAY

FRIDAY

SATURDAY

SUNDAY

1 Whole Egg, 4
Egg whites, 25g
reduced sugar
ketchup. 70g
oats with cinnamon. 3 Fish
Oils

2 Slice of
Toast/Bread,
100g sliced
ham/turkey.
15g of
reduced fat
butter. 80g
blueberries

One scoop
(30g-35g) whey
protein mixed
with water.
50g lucky
charms, 125150ml of semi
skimmed milk.
4 Fish oils

250g total
0% fat greek
yoghurt, One
apple (140g)
15g raw
almonds, 22g
honey

250g light
Cottage
cheese, 5-6
rice cakes, 5
fish oils

One scoop
(30g) whey
protein
mixed with
water, 70g
oats, 15g
peanut
butter

125g ham/
turkey,
6-7 rice
cakes, 50g
avocado

55g basmati
rice, 80g tinned
tuna, 50g peas
and 65g
avocado

Cheese Sandwich- 2 slices

of bread.
50g half fat
cheese. 100g
tomato. 50g
lettuce. 25g
reduced
sugar ketchup.75g
strawberries.
3 Fish oils.

210g Sweet
potato, 100g
raw chicken
breast(cooked
with no oil).
20g peanut
butter

65g
wholemeal
pasta,80g turkey breast,
50g avocado

240g white
potato, 100g
10% fat beef
mince, 25g
reduced
sugar ketchup. 3 Fish
oils

55g brown
rice, 50g
peas, 120g
cod fillet,
10g olive
oil.

2 slices of
bread, 80g
ham slices,
40g avocado. 30g
reduced
sugar
ketchup.
50g strawberries

190g raw new

potatoes, 120g
raw salmon
fillet, 75g asparagus.

200g total 0%
fat greek yoghurt, 120g
strawberries,
100g banana,
25g raw almonds

3 Caramel
Snack a Jack
rice cakes, 20g
peanut butter,
One scoop
(30-35g) whey
protein mixed
with water.
50g strawberries.

185g Sweet
potato, 125g
raw fillet
steak, 40g
brocolli.

2 whole
egg, 3 egg
whites, 70g
oats with
cinnamon

50g basmati rice, 100g

raw chicken breast,
20g raw
almonds

50g brown
rice,
100g raw
salmon
fillet, 15g
fat free
cheese,
40g asparagus

60g raw pasta,

95g shrimp, 75g
low fat pasta
sauce, 20g parmesan

225g white
potato, 115g
raw fillet
steak, 75g
asparagus.

50g brown
rice, 100g
raw 10% fat
beef mince.
75g brocolli.
20g fat free
cheese

2 slices of
toast, 1 whole
egg, 2 egg
whites, 25g
reduced sugar ketchup

5-6 rice
cakes, One
scoop (30g)
whey, 10g
raw almonds

50g basmati rice, 110g

tuna, 10g
olive oil

225g white
potato,
110g raw
chicken
breast, 40g
avocado,
40 peas.

C: 40g
P: 25g
F:13g

meal 3
C: 40g
P: 30g
F:13g

meal 4
C: 40
P: 30
F:10

TOTAL:

Carbohydrates: 170g Protein: 115g Fat: 48g

FIT AFFINITY
NUTRITION
PAGE 16

DAYS OF EATING:
WEIGHT CATEGORY: 65-70kg - 144-155lbs

meal 1
C: 45g
P: 30g
F:12g

meal 2

Monday

Tuesday

Wednesday

THURSDAY

FRIDAY

SATURDAY

SUNDAY

1 Whole Egg, 4
Egg whites, 25g
reduced sugar
ketchup. 70g
oats with cinnamon. 3 Fish
Oils

2 Slice of
Toast/Bread,
100g sliced
ham/turkey.
15g of
reduced fat
butter. 80g
blueberries

One scoop
(30g-35g) whey
protein mixed
with water.
50g lucky
charms, 125150ml of semi
skimmed milk.
4 Fish oils

250g total
0% fat greek
yoghurt, One
apple (140g)
15g raw
almonds, 22g
honey

250g light
Cottage
cheese, 5-6
rice cakes, 5
fish oils

One scoop
(30g) whey
protein
mixed with
water, 70g
oats, 15g
peanut
butter

125g ham/
turkey,
6-7 rice
cakes, 50g
avocado

55g basmati rice, 100g

tinned tuna,
50g peas and
65g avocado

Cheese Sandwich- 2 slices

of bread.
70g half fat
cheese. 100g
tomato. 50g
lettuce. 25g
reduced sugar ketchup.
75g strawberries.

210g Sweet
potato, 120g
raw chicken
breast(cooked
with no oil).
20g peanut
butter

65g wholemeal
pasta,110g
turkey
breast, 50g
avocado

240g white
potato, 125g
10% fat beef
mince, 25g
reduced
sugar ketchup.

55g brown
rice, 50g
peas, 150g
cod fillet,
10g olive
oil.

2 slices
of bread,
120g ham
slices,
40g avocado. 30g
reduced
sugar
ketchup.
50g strawberries

220g raw new

potatoes, 120g
raw salmon
fillet, 75g asparagus.

200g total 0%
fat greek
yoghurt, 120g
strawberries,
120g banana,
25g raw almonds

3 Caramel
Snack a Jack
rice cakes, 20g
peanut butter,
One scoop
(30-35g) whey
protein mixed
with water.
100g strawberries.

210g Sweet
potato, 125g
raw fillet
steak, 40g
brocolli.

2 whole
egg, 3 egg
whites, 75g
oats with
cinnamon

55g
basmati
rice, 100g
raw chicken breast,
20g raw
almonds

50g brown
rice,
100g raw
salmon
fillet, 15g
fat free
cheese,
70g
asparagus

70g raw pasta,

95g shrimp, 75g
low fat pasta
sauce, 20g parmesan. 2 Fish
oils

245g white
potato, 130g
raw fillet
steak, 75g
asparagus.

60g brown
rice, 110g
raw 10% fat
beef mince.
75g brocolli.
10g fat free
cheese

2 slices of
toast, 2 whole
egg, 1 egg
whites, 25g
reduced sugar ketchup.
40g strawberries

6-7 rice
cakes, One
scoop (30g)
whey, 15g
raw almonds

55g
basmati
rice, 110g
tuna, 12g
olive oil

250g white
potato,
110g raw
chicken
breast, 50g
avocado,
40 peas.

C: 40g
P: 30g
F:13g

meal 3
C: 40g
P: 30g
F:13g

meal 4
C: 40g
P: 30g
F:12g

TOTAL: Carbohydrates: 180g Protein: 120g Fat: 50g

FIT AFFINITY
NUTRITION
PAGE 17

DAYS OF EATING:
WEIGHT CATEGORY: 70-75kg -156-165lbs

meal 1
C: 45g
P: 30g
F:12g

meal 2
C: 50g
P: 30g
F:13g

meal 3
C: 50g
P: 30g
F:13g

meal 4
C: 45g
P: 30g
F:14g

Monday

Tuesday

Wednesday

THURSDAY

FRIDAY

SATURDAY

SUNDAY

1 Whole Egg, 4
Egg whites, 25g
reduced sugar
ketchup. 70g
oats with cinnamon. 3 Fish
Oils

2 Slice of
Toast/Bread,
100g sliced
ham/turkey.
15g of
reduced fat
butter. 80g
blueberries

One scoop
(30g-35g) whey
protein mixed
with water.
50g lucky
charms, 125150ml of semi
skimmed milk.
4 Fish oils

250g total
0% fat greek
yoghurt, One
apple (140g)
15g raw
almonds, 22g
honey

250g light
Cottage
cheese, 5-6
rice cakes, 5
fish oils

One scoop
(30g) whey
protein
mixed with
water, 70g
oats, 15g
peanut
butter

125g ham/
turkey,
6-7 rice
cakes, 50g
avocado

60g
basmati rice,
100g tinned
tuna, 50g peas
and 65g avocado

Cheese Sandwich- 2 slices

of bread.
70g half fat
cheese. 100g
tomato. 50g
lettuce. 25g
reduced sugar ketchup.
125g strawberries.

235g Sweet
potato, 120g
raw chicken
breast(cooked
with no oil).
20g peanut
butter

70g wholemeal
pasta,110g
turkey
breast, 50g
avocado

260g white
potato, 125g
10% fat beef
mince, 25g
reduced
sugar ketchup.

60g brown
rice, 55g
peas, 150g
cod fillet,
10g olive
oil.

2 slices
of bread,
120g ham
slices, 40g
avocado.
30g reduced sugar ketchup. 100g
strawberries

250g raw new

potatoes, 120g
raw salmon
fillet, 75g asparagus.

200g total 0%
fat greek yoghurt, 160g
strawberries,
120g banana,
25g raw almonds

3 Caramel
Snack a Jack
rice cakes, 20g
peanut butter,
One scoop
(30-35g) whey
protein mixed
with water.
140g strawberries.

235g Sweet
potato, 125g
raw fillet
steak, 40g
brocolli.

2 whole
egg, 3 egg
whites, 80g
oats with
cinnamon

60g basmati rice, 100g

raw chicken breast,
20g raw
almonds

55g brown
rice,
100g raw
salmon
fillet, 15g
fat free
cheese,
70g asparagus

70g raw pasta,

95g shrimp, 75g
low fat pasta
sauce, 20g parmesan. 4 Fish
oils

245g white
potato, 130g
raw fillet
steak, 75g
asparagus.2
fish oils

60g brown
rice, 125g raw
10% fat beef
mince. 75g
brocolli.

2 slices of
toast, 2 whole
egg, 1 egg
whites, 25g
reduced sugar ketchup.
40g strawberries. 2 fish
oils

6-7 rice
cakes, One
scoop (30g)
whey, 20g
raw almonds

55g basmati rice, 110g

tuna, 14g
olive oil

250g white
potato,
110g raw
chicken
breast, 60g
avocado,
40 peas.

TOTAL: Carbohydrate: 190g Protein: 120g Fat: 52g

FIT AFFINITY
NUTRITION
PAGE 18

DAYS OF EATING:
WEIGHT CATEGORY: 75kg+ - 166lbs+

meal 1
C: 50g
P: 30g
F:14g

meal 2
C: 50g
P: 30g
F:13g

meal 3
C: 50
P: 30g
F:13g

meal 4
C: 50g
P: 30g
F:14g

Monday

Tuesday

Wednesday

THURSDAY

FRIDAY

SATURDAY

SUNDAY

2 Whole Egg,
3 Egg whites,
25g reduced
sugar ketchup.
75g oats with
cinnamon.

2 Slice of
Toast/Bread,
100g sliced
ham/turkey.
18g of
reduced fat
butter. 105g
blueberries

One scoop
(30g-35g)
whey protein
mixed with
water. 55g
lucky charms,
150ml-175ml
of semi
skimmed milk.
4 Fish oils

250g total
0% fat greek
yoghurt, One
apple (140g)
18g raw
almonds, 25g
honey

250g light
Cottage
cheese, 6-7
rice cakes, 6
fish oils

One scoop
(30g) whey
protein
mixed with
water, 75g
oats, 20g
peanut
butter

125g ham/
turkey, 7-8
rice cakes,
60g avocado

60g
basmati rice,
100g tinned
tuna, 50g peas
and 65g
avocado

Cheese Sandwich- 2 slices

of bread.
70g half fat
cheese. 100g
tomato. 50g
lettuce. 25g
reduced sugar ketchup.
125g strawberries.

235g Sweet
potato, 120g
raw chicken
breast(cooked
with no oil).
20g peanut
butter

70g wholemeal
pasta,110g
turkey
breast, 50g
avocado

260g white
potato, 125g
10% fat beef
mince, 25g
reduced
sugar ketchup.

60g brown
rice, 55g
peas, 150g
cod fillet,
10g olive
oil.

2 slices of
bread, 120g
ham slices,
40g avocado. 30g
reduced
sugar
ketchup.
100g
strawberries

250g raw new

potatoes, 120g
raw salmon
fillet, 75g
asparagus.

200g total 0%
fat greek yoghurt, 160g
strawberries,
120g banana,
25g raw almonds

3 Caramel
Snack a Jack
rice cakes, 20g
peanut butter,
One scoop
(30-35g) whey
protein mixed
with water.
140g strawberries.

235g Sweet
potato, 125g
raw fillet
steak, 40g
brocolli.

2 whole
egg, 3 egg
whites, 80g
oats with
cinnamon

60g
basmati
rice, 100g
raw chicken breast,
20g raw
almonds

55g brown
rice, 100g
raw salmon
fillet, 15g
fat free
cheese, 70g
asparagus

80g raw pasta,

95g shrimp, 75g
low fat pasta
sauce, 20g
parmesan. 4
Fish oils

265g white
potato, 130g
raw fillet
steak, 75g
asparagus.2
fish oils

70g brown
rice, 125g raw
10% fat beef
mince. 75g
brocolli.

2 slices of
toast, 2 whole
egg, 1 egg
whites, 25g
reduced sugar ketchup.
90g strawberries. 2 fish
oils

7-8 rice
cakes, One
scoop (30g)
whey, 20g
raw almonds

60g
basmati
rice, 110g
tuna, 14g
olive oil

275g white
potato, 110g
raw chicken
breast, 60g
avocado, 40
peas.

TOTAL: Carbohydrates: 200g Protein: 120g Fat: 54g

FIT AFFINITY
NUTRITION
PAGE 19

VEGAN DAYS OF EATING:

PLEASE NOTE THESE FOOD OPTIONS

ARE TAILORED FOR VEGANS

WEIGHT CATEGORY: 50-55kg- 110-121lbs

meal 1

Monday

Tuesday

Wednesday

One scoop (25g)

Vegan Protein
powder, 60g
Oats, 5g
Coconut oil

400g High
Protein Soya
Yoghurt, 75g
blueberries,
100g banana

One Scoop
(25g) vegan
protein
powder, 6-7
rice cakes, 12g
raw almonds

400g high
protein soya
yoghurt, 40g
oats with
cinnmon

One scoop
(25g) vegan
protein
powder,
250ml
almond
milk, 4
flaxseed
oils, 125g
banana

5 quorn
slices, 2
slices of
bread, 4
flaxseed
oils

200g white
potato,
150g
quorn
fillets, 40g
avocado

40g
basmati rice,
150g Quorn
fillets, 50g peas
and 45g
avocado

50g Lentils,
160g Raw
Tofu, 125g
brocolli

45g brown
pasta, 150g
quorn fillets,
75g asparagus,
40g asparagus

5 quorn
slices, 2 slices
of bread, 4
flaxseed oils

40g
basmati
rice, 150g
Quorn
fillets, 50g
peas and
45g avocado

50g Lentils,
160g Raw
Tofu, 125g
brocolli

One Scoop
(25g)
vegan
protein
powder,
6-7 rice
cakes,
12g raw
almonds

5 plain rice
cakes, One
scoop (30g)
Vegan Protein
Powder, 20g
Peanut butter

2 Quorn
Sausages, 2
Quorn slices,
2 slices of
bread.

35g basmati rice, 150g

Quorn fillets,
50g peas and
15g almonds

One scoop
(25g)
Vegan Protein
powder, 50g
Oats, 5g
macademia
oil

175g white
potato,
150g quorn
fillets, 40g
avocado

5 plain rice
cakes, One
scoop (30g)
Vegan
Protein
Powder,
20g Peanut
butter

2 Quorn
Sausages,
2 Quorn
slices, 2
slices of
bread.

60g
Wholewheat
pasta, 170g
Raw Tofu, 90g
Asparagus.

150g Raw
white potato.
75g pinto or
black beans.
150g quorn
fillets, 35g
avocado.

2 Quorn Sausages, 2 Quorn

slices, 2 slices
of bread.

55g basmati
rice, 180g
Raw Tofu, 90g
Asparagus.

One scoop
(25g) Vegan Protein
powder, 50g
Oats, 5g Coconut oil

40g basmati rice,

90g pinto
or black
beans.
150g quorn
fillets, 12g
almonds.

5 plain rice
cakes, One
scoop (30g)
Vegan
Protein
Powder,
20g
Peanut
butter

C: 40g
P: 25g
F:10g

meal 2
C: 40g
P: 25g
F:10g

meal 3
C: 35g
P: 25g
F:10g

meal 4
C: 35g
P: 25g
F:10g

THURSDAY

TOTAL: Carbohydrates: 150 g Protein: 100g Fat: 40g

FIT AFFINITY
NUTRITION
PAGE 20

FRIDAY

SATURDAY

SUNDAY

VEGAN DAYS OF EATING:

PLEASE NOTE THESE FOOD OPTIONS

ARE TAILORED FOR VEGANS

WEIGHT CATEGORY: 55-60kg-122-132 lbs.

meal 1

Monday

Tuesday

Wednesday

One scoop (25g)

Vegan Protein
powder, 60g
Oats, 5g Coconut oil

350g High
Protein Soya
Yoghurt, 75g
blueberries,
70g banana

One Scoop
(30g) vegan
protein
powder, 6-7
rice cakes, 15g
raw almonds

450g high
protein soya
yoghurt, 40g
oats with
cinnmon

One scoop
(30g) vegan
protein
powder,
300ml
almond
milk, 4
flaxseed
oils, 125g
banana

6 quorn
slices, 2
slices of
bread, 5
flaxseed
oils

200g white
potato,
180g
quorn
fillets, 40g
avocado

40g basmati rice, 150g

Quorn fillets,
50g peas and
45g avocado

50g Lentils,
160g Raw
Tofu, 125g
brocolli

45g brown
pasta, 150g
quorn fillets,
75g asparagus,
40g avocado

5 quorn
slices, 2 slices
of bread, 4
fish oils

40g basmati rice,

150g Quorn
fillets, 50g
peas and
45g avocado

50g Lentils,
160g Raw
Tofu, 125g
brocolli

One Scoop
(25g)
vegan
protein
powder,
6-7 rice
cakes,
12g raw
almonds

5-6 plain rice

cakes, One
scoop (25-30g)
Vegan Protein
Powder, 15g
Peanut butter

1 Quorn
Sausage, 2
Quorn slices,
1 Medium
sized pitta
bread, 20g
reduced sugar ketchup.

40g basmati rice, 150g

Quorn fillets,
50g peas and
15g almonds

One scoop
(25g)
Vegan Protein
powder, 60g
Oats, 5g
macademia
oil

200g white
potato,
150g quorn
fillets, 40g
avocado

5-6 plain
rice cakes,
One scoop
(25-30g)
Vegan
Protein
Powder,
15g Peanut
butter

1 Quorn
Sausage,
2 Quorn
slices, 1
Medium
sized pitta
bread, 20g
reduced
sugar
ketchup.

70g
Wholewheat
pasta, 200g
Raw Tofu, 90g
Asparagus. 2
flaxseed oils

175g Raw
white potato.
75g pinto or
black beans.
175g quorn
fillets, 50g
avocado.

3 Quorn
Sausages, 2
Quorn slices,
2 slices of
bread. 25g
reduced sugar
ketchup

50g basmati
rice, 200g
Raw Tofu, 90g
Asparagus.

One scoop
(30g) Vegan Protein
powder, 60g
Oats, 7g
Coconut oil

45g basmati rice,

90g pinto
or black
beans.
190g quorn
fillets, 16g
almonds.

6 plain rice
cakes, One
scoop
(30-35g)
Vegan
Protein
Powder,
22g
Peanut
butter

C: 40g
P: 25g
F:12g

meal 2
C: 40g
P: 25g
F:10g

meal 3
C: 40g
P: 25g
F:10g

meal 4
C: 40g
P: 30g
F:13g

TOTAL:

THURSDAY

Carbohydrates: 160g Protein: 110g Fat:45g

FIT AFFINITY
NUTRITION
PAGE 21

FRIDAY

SATURDAY

SUNDAY

VEGAN DAYS OF EATING:

PLEASE NOTE THESE FOOD OPTIONS

ARE TAILORED FOR VEGANS

WEIGHT CATEGORY: 60-65kg-133-143lbs

Monday

Tuesday

Wednesday

One scoop (30g)

Vegan Protein
powder, 70g
Oats, 5g Coconut oil

400g High
Protein Soya
Yoghurt, 75g
blueberries,
120g banana

One Scoop
(30g) vegan
protein
powder, 7-8
rice cakes, 15g
raw almonds

450g high
protein soya
yoghurt, 50g
oats with
cinnmon

One scoop
(30g) vegan
protein
powder,
300ml
almond
milk, 4
flaxseed
oils, 150g
banana

6 quorn
slices, 2
slices of
bread, 5
flaxseed
oils. 30g
reduced
sugar
ketchup

225g white
potato,
180g
quorn
fillets, 40g
avocado

45g basmati rice, 150g

Quorn fillets,
50g peas and
45g avocado

50g Lentils,
160g Raw
Tofu, 125g
brocolli

55g brown
pasta, 150g
quorn fillets,
60g asparagus,
50g avocado

5 quorn
slices, 2 slices
of bread, 4
flaxseed oils.
50g strawberries.

45g basmati rice,

150g Quorn
fillets, 50g
peas and
45g avocado

50g Lentils,
160g Raw
Tofu, 125g
brocolli

One Scoop
(25g) vegan protein
powder,7-8
rice cakes,
17g raw
almonds

5-6 plain rice

cakes, One
scoop (30g)
Vegan Protein
Powder, 20g
Peanut butter

2 Quorn
Sausages, 2
Quorn slices,
2 slices of
bread, 20g
reduced sugar ketchup.

40g basmati rice, 200g

Quorn fillets,
50g peas and
15g almonds

One scoop
(30g) Vegan Protein
powder, 60g
Oats, 5g macademia oil

200g white
potato,
200g quorn
fillets, 30g
avocado

5-6 plain
rice cakes,
One scoop
(30g) Vegan Protein
Powder,
20g Peanut
butter

2 Quorn
Sausages,
2 Quorn
slices, 2
slices of
bread, 20g
reduced
sugar
ketchup.

meal 4

60g Wholewheat pasta,

170g Raw Tofu,
90 Asparagus.

2 Quorn Sausages, 4 Quorn

slices, 2 slices
of bread. 25g
reduced sugar
ketchup

50g basmati
rice, 190g
Raw Tofu, 90g
Asparagus.

C: 40g
P: 30g
F:10g

150g Raw
white potato.
75g pinto or
black beans.
150g quorn
fillets, 35g
avocado.

One scoop
(30g) Vegan Protein
powder, 60g
Oats, 5g Coconut oil

45g basmati rice,

90g pinto
or black
beans.
190g quorn
fillets, 12g
almonds.

6 plain rice
cakes, One
scoop (3035g) Vegan
Protein
Powder,
18g Peanut butter

TOTAL:

Carbohydrates: 170g Protein: 115g Fat:48g

meal 1
C: 40g
P: 30g
F: 12g

meal 2
C: 40g
P: 25g
F:13g

meal 3
C: 40g
P: 30g
F:13g

THURSDAY

FIT AFFINITY
NUTRITION
PAGE 22

FRIDAY

SATURDAY

SUNDAY

VEGAN DAYS OF EATING:

PLEASE NOTE THESE FOOD OPTIONS

ARE TAILORED FOR VEGANS

WEIGHT CATEGORY: 65-70kg-144-155lbs

meal 1

Monday

Tuesday

Wednesday

One scoop (30g)

Vegan Protein
powder, 60g
Oats, 5g
Coconut oil

400g High
Protein Soya
Yoghurt, 75g
blueberries,
120g banana

One Scoop
(30g) vegan
protein
powder, 7-8
rice cakes, 15g
raw almonds

450g high
protein soya
yoghurt, 50g
oats with
cinnmon

One scoop
(30g) vegan
protein
powder,
300ml
almond
milk, 4 fish
oils, 150g
banana

6 quorn
slices, 2
slices of
bread, 5
flaxseed
oils. 30g
reduced
sugar
ketchup

225g white
potato,
180g
quorn
fillets, 40g
avocado

45g basmati rice, 190g

Quorn fillets,
50g peas and
45g avocado

50g Lentils,
200g Raw
Tofu, 125g
brocolli, Slice
of bread/
toast. 75g
Strawberries

55g brown
pasta, 190g
quorn fillets,
50g asparagus,
40g avocado

6 quorn slices, 2 slices of

bread, 4 flaxseed oils. 50g
strawberries.
3 fish oils

45g basmati rice,

190g Quorn
fillets, 50g
peas and
45g avocado

50g Lentils,
200g Raw
Tofu, 125g
brocolli,
Slice of
bread/
toast. 75g
Strawberries

One Scoop
(30g) vegan protein
powder,7-8
rice cakes,
17g raw
almonds

6-7 plain rice

cakes, One
scoop (30g)
Vegan Protein
Powder, 20g
Peanut butter

2 Quorn
Sausages, 2
Quorn slices,
2 slices of
bread, 35g
reduced sugar ketchup.

45g basmati rice, 200g

Quorn fillets,
50g peas and
15g almonds

One scoop
(30g) Vegan Protein
powder, 70g
Oats, 5g macademia oil

225g white
potato,
200g quorn
fillets, 30g
avocado

6-7 plain
rice cakes,
One scoop
(30g) Vegan Protein
Powder,
20g Peanut
butter

2 Quorn
Sausages,
2 Quorn
slices, 2
slices of
bread, 35g
reduced
sugar
ketchup.

70g
Wholewheat
pasta, 170g Raw
Tofu, 90 Asparagus. 8g Canola
Oil

180g Raw
white potato.
75g pinto or
black beans.
150g quorn
fillets, 45g
avocado.

2 Quorn Sausages, 4 Quorn

slices, 2 slices
of bread. 25g
reduced sugar
ketchup. 50g
strawberries

55g basmati
rice, 190g
Raw Tofu, 90g
Asparagus.

One scoop
(30g)
Vegan
Protein
powder, 70g
Oats, 6g
Coconut oil

50g basmati rice,

90g pinto
or black
beans.
190g quorn
fillets, 15g
almonds.

7 plain rice
cakes, One
scoop (3035g) Vegan
Protein
Powder,
20g Peanut butter

C: 45g
P: 30g
F: 12g

meal 2
C: 40g
P: 30g
F:13g

meal 3
C: 40
P: 30
F:13

meal 4
C: 40g
P: 30g
F:12g

TOTAL:

THURSDAY

Carbohydrates: 180g Protein: 120 g Fat: 50g

FIT AFFINITY
NUTRITION
PAGE 23

FRIDAY

SATURDAY

SUNDAY

VEGAN DAYS OF EATING:

PLEASE NOTE THESE FOOD OPTIONS

ARE TAILORED FOR VEGANS

WEIGHT CATEGORY: 70-75kg-156-165lbs

Monday

Tuesday

Wednesday

One scoop (30g)

Vegan Protein
powder, 80g
Oats, 5g
Coconut oil

400g High
Protein Soya
Yoghurt,
100g
blueberries,
145g banana

One Scoop
(30g) vegan
protein
powder,8-9
rice cakes, 15g
raw almonds

450g high
protein soya
yoghurt, 60g
oats with
cinnmon

One scoop
(30g) vegan
protein
powder,
300ml
almond
milk, 4
flaxseed
oils, 150g
banana. 50g
stawberries

6 quorn
slices, 2
slices of
bread, 5
flaxseed
oils. 30g
reduced
sugar
ketchup.
50g Strawberries

250g white
potato,
180g
quorn
fillets, 40g
avocado

50g basmati rice, 190g

Quorn fillets,
50g peas and
45g avocado

50g Lentils,
200g Raw
Tofu, 125g
brocolli, Slice
of bread/
toast. 125g
Strawberries

65g brown
pasta, 190g
quorn fillets,
50g asparagus,
40g avocado

6 quorn
slices, 2 slices
of bread, 4
flaxseed oils.
100g strawberries. 3 fish
oils

50g
basmati
rice, 190g
Quorn
fillets, 50g
peas and
45g avocado

50g Lentils, 200g

Raw Tofu,
125g brocolli, Slice
of bread/
toast. 125g
Strawberries

One Scoop
(30g)
vegan
protein
powder,8-9
rice cakes,
17g raw
almonds

6-7 plain rice

cakes, One
scoop (30g)
Vegan Protein
Powder, 20g
Peanut butter

2 Quorn
Sausages, 2
Quorn slices,
2 slices of
bread, 35g
reduced
sugar
ketchup.

45g basmati rice, 200g

Quorn fillets,
50g peas and
15g almonds

One scoop
(30g)
Vegan Protein
powder, 70g
Oats, 5g
macademia
oil

225g white
potato,
200g quorn
fillets, 30g
avocado

6-7 plain
rice cakes,
One scoop
(30g)
Vegan
Protein
Powder,
20g Peanut
butter

2 Quorn
Sausages,
2 Quorn
slices, 2
slices of
bread, 35g
reduced
sugar
ketchup.

65g
Wholewheat
pasta, 170g
Raw Tofu, 90
Asparagus. 10g
Canola Oil

180g Raw
white potato.
75g pinto or
black beans.
150g quorn
fillets, 55g
avocado.

3 Quorn Sausages, 3 Quorn

slices, 2 slices
of bread. 25g
reduced sugar
ketchup. 50g
strawberries

55g basmati
rice, 190g
Raw Tofu, 90g
Asparagus. 2
fish oils

One scoop
(30g)
Vegan
Protein
powder, 70g
Oats, 8g Coconut oil

50g
basmati
rice, 90g
pinto or
black
beans.
190g quorn
fillets, 20g
almonds.

7 plain rice
cakes, One
scoop (3035g) Vegan
Protein
Powder,
24g
Peanut
butter

meal 1

THURSDAY

C: 50g
P: 30g
F: 12g

meal 2
C: 50g
P: 30g
F:13g

meal 3
C: 45g
P: 30g
F:13g

meal 4
C: 45g
P: 30g
F:13g

TOTAL:

Carbohydrates: 190g Protein: 120g Fat: 52g

FIT AFFINITY
NUTRITION
PAGE 24

FRIDAY

SATURDAY

SUNDAY

VEGAN DAYS OF EATING:

PLEASE NOTE THESE FOOD OPTIONS

ARE TAILORED FOR VEGANS

WEIGHT CATEGORY: 75kg+ - 166lbs+

meal 1

Monday

Tuesday

One scoop (30g)

Vegan Protein
powder, 80g
Oats, 5g
Coconut oil

400g High
Protein Soya
Yoghurt,
100g
blueberries,
145g banana

One Scoop
(30g) vegan
protein
powder,8-9
rice cakes,
15g raw
almonds

50g
basmati rice,
190g Quorn
fillets, 50g peas
and 45g
avocado

50g Lentils,
200g Raw
Tofu, 125g
brocolli, Slice
of bread/
toast. 125g
Strawberries

7-8 plain rice

cakes, One
scoop (30g)
Vegan Protein
Powder, 25g
Peanut butter

75g
Wholewheat
pasta, 170g
Raw Tofu, 90
Asparagus. 10g
Canola Oil

C: 50g
P: 30g
F: 12g

meal 2
C: 50g
P: 30g
F:13g

meal 3
C: 50g
P: 30g
F:15g

meal 4
C: 50g
P: 30g
F:14g

TOTAL:

Wednesday

THURSDAY

FRIDAY

SATURDAY

SUNDAY

450g high
protein soya
yoghurt, 60g
oats with
cinnmon

One scoop
(30g) vegan
protein
powder,
300ml
almond
milk, 4
flaxseed
oils, 150g
banana. 50g
stawberries

6 quorn slices, 2 slices

of bread, 5
flaxseed oils.
30g reduced
sugar ketchup. 50g
strawberries

250g white
potato,
180g
quorn
fillets, 40g
avocado

65g brown
pasta, 190g
quorn fillets,
50g asparagus, 40g
avocado

6 quorn
slices, 2 slices
of bread, 4
fish oils. 100g
strawberries.
3 flaxseed oils

50g basmati rice,

190g Quorn
fillets, 50g
peas and
45g avocado

50g Lentils,
200g Raw
Tofu, 125g
brocolli, Slice
of bread/
toast. 125g
Strawberries

One Scoop
(30g)
vegan
protein
powder,8-9
rice cakes,
17g raw
almonds

2 Quorn
Sausages, 2
Quorn slices,
2 slices of
bread, 20g
Reduced
Sugar ketchup. 75g
Strawberries

50g
basmati rice,
200g Quorn
fillets, 50g
peas and 20g
almonds

One scoop
(30g) Vegan
Protein
powder, 80g
Oats, 8g
macademia
oil

250g white
potato,
200g quorn
fillets, 40g
avocado

7-8 plain rice

cakes, One
scoop (30g)
Vegan Protein Powder,
25g Peanut
butter

2 Quorn
Sausages,
2 Quorn
slices, 2
slices of
bread, 20g
Reduced
Sugar
ketchup.
75g Strawberries

210g Raw
white potato.
75g pinto or
black beans.
150g quorn
fillets, 55g
avocado.

3 Quorn
Sausages, 3
Quorn slices,
2 slices of
bread. 25g
reduced sugar ketchup.
100g strawberries

60g basmati
rice, 190g
Raw Tofu, 90g
Asparagus. 2
fish oils

One scoop
(30g)
Vegan
Protein
powder, 80g
Oats, 8g
Coconut oil

55g basmati
rice, 90g pinto or black
beans. 190g
quorn fillets,
20g almonds.

8 plain rice
cakes, One
scoop
(30-35g)
Vegan
Protein
Powder,
24g
Peanut
butter

Carbohydrates: 200g Protein: 120g Fat: 54g

FIT AFFINITY
NUTRITION
PAGE 25

FIT AFFINITY
NUTRITION
PAGE 26

DISCLAIMER
This e-book offers health, fitness and nutrition information. It is designed
for informational purposes only.
This e-book should not be relied on for any diagnostic, medical or
treatment purposes. You should consult your physician before beginning
any weight loss or fitness plan, or for guidance about a specific medical
condition. Fit Affinity and Joseph Hart expressly disclaim responsibility,
and shall have no liability for any damages, loss, injury, illness, pain,
discomfort, death of liability whatsoever suffered as a result of your
reliance on the information within this e-book.
The e-book is for use only by healthy, adult individuals. The e-book is
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are specifically warned to seek professional medical advice before
partaking in any weight loss, diet or exercise plan.

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FIT AFFINITY
NUTRITION
PAGE 27