Professional Documents
Culture Documents
The GoddessToning
Toning Program
Program
Meal
Meal Guide
Guide
Meal Suggestions
(NB: amounts of each ingredient will depend on your
individual calorie & macro requirements)
Meal Options
Meal Options
Meal Options
Chicken
Fish
Shellfish
Red meat
Low-fat dairy: cottage cheese, yoghurt,
low-fat milk, etc.
Protein powder (in smoothie
or protein pancakes)
Tofu/tempeh
Eggs (also a fat source)
Egg whites
Protein bar (less filling option)
4
Carb Source Suggestions
(NB: amounts of each ingredient will depend on your
individual calorie & macro requirements)
Butternut squash
White potato
Sweet potato
Rice
Legumes - beans, chickpeas, lentils
Fruit - Berries, apples, bananas, mangoes, etc.
Low-fat ice cream or frozen yoghurt
(protein/carb source)
Quinoa
Pasta
Bread & wheat products
Any & all veggies!
5
Fat Source Suggestions
(NB: amounts of each ingredient will depend on your
individual calorie & macro requirements)
Avocado
Seeds
Salmon
Eggs
Nuts & nut butters
Coconut oil/shredded coconut
6
Plan Ahead
Avoid these situations by planning
ahead - meal plan at the start of the week
or the night before for best results.