book #2a done for you (dfy) meal plan - member's...

Book #2A

DoNE FoR YoU (DFY)MEAL PLAN

LIABILITY DISCLAIMER

The enclosed information is for educational and informative purposes only and is not

intended as medical or professional advice. Laura Discepola is not a medical doctor

therefore you should always consult your doctor before making any changes to your

diet or starting an exercise regimen. The purpose of this guide is to help you educate

you on the importance of healthy eating.

No health claims are made for this guide. The nutrition information enclosed will not

help cure, heal, or correct any illness, metabolic disorder, or medical condition, it is

intended to teach you the importance of nutrition and better understand its importance

and may help you reach your weight goals and achieve a healthier lifestyle.

The enclosed information has been obtained from what Laura Discepola Inc. believes

are reliable sources and Laura Discepola Inc. has made every attempt to gather the

information merely to guide you and is not a substitute for any decision you make nor

for personal medical advice or treatment. The author and publisher shall have neither

liability nor responsibility to any person or entity with respect to any of the information

contained in this manual. The user assumes all risk for any injury, loss or damage caused

or alleged to be caused, directly or indirectly by using any information described herein

Copyright 2012 Laura Discepola Inc. All Rights Reserved

TABLE oF CoNTENTS

INTRODUCTION 1

MEAL PLAN OVERVIEW – FIT TO EAT NUTRITION 2

HELPFUL INFORMATION AND NOTES 4

DONE FOR YOU MEAL PLAN OVERVIEW 5

MEAL PLAN FOR FAT LOSS SAMPLE 6

DONE FOR YOU MEAL PLAN SAMPLES

Breakfast 8

AM Snack 9

Lunch 10

PM Snack 11

Dinner 12

Pre-Bed Snack 13

FOOD LIST 14

FOOD JOURNAL 24

1 SPARTACUS FIT To EATTM // Done For You Meal Plan // www.spartacusworkout.com

INTRoDUCTIoN

** PLEASE WATCH THE DONE FOR YOU NUTRITION VIDEO BEFORE READING THIS EBOOK

If want to maintain lower body fat levels, lose weight and produce

lean muscle, you must feed yourself properly. Your nutritional habits

are the foundation of your success. The consistency of your diet will

determine how rapidly you will see results. Many experts feel the way

you eat accounts for as much as 80 percent of the way you look.

The point of the Spartacus Fit to Eat™ Nutrition is to speed up your

metabolism and make it burn calories to help you burn fat at a rapid

pace. The goal is to melt the old “YOU” into a “NEW YOU”.

Nutritionist Laura Discepola has put together a “DONE FOR YOU

(DFY)” Nutrition Plan to take the thinking out of your diet. To make it

easier for you to get eat the right meals, at the right time to help you

maximize your fat loss. The theory behind the nutrition plan is to eat

smaller, more frequent meals, or in other words “grazing” throughout

the day, is the most efficient way for the body to process food.

Laura and I understand that diets and eating plan can get confusing

as what to eat, when to eat it and how to eat it, not to mention the

foods you need to stay away from. We do not want you to think of

this as a “Fad Diet” but more of a “Healthy Nutritional Lifestyle” that

will reward your body both internally and externally for years to come.

The Spartacus Fit to Eat™ Nutrition DFY Meal Plan is not a crash diet

or a short term plan. I stay lean all year long and I do it by following

these principles and eating very similar meal plans to the ones I have

outlined below. I don’t deprive myself and I am not miserable “on a

diet”. It is actually, quite the opposite. I feel so great, I stay at my ideal

weight and I am unstoppable every day.

So, the rules are simple and the meal plans are easy to follow. I can

promise that if you stick to the plan, it is guaranteed to work. All you

need to do is add the commitment and motivation to see it through.

FUNK ROBERTS


MEAL PLAN oVERVIEW

PRoTEINS Proteins (P) are made up of different types,

some are extra-lean, and others are higher fat

and are identified as follows:

* 1P = 15g Protein | 2P = 30g Protein

P LMP LDP LFP HFP SP PP

P LMP LDP LFP HFP SP PP

LMP: Lean Meat Protein (chicken, pork, turkey, bison, venison)

LDP: Lean Dairy Protein (including egg whites)

LFP: Lean Fish Protein (including seafood)

HFP: High Fat Protein (beef, lamb, salmon)

SP: Soy Protein (tofu and tempeh)

PP: Protein Powder (whey, rice, soy)

FATS

The Fats (F) in the Fit To Eat™ program are for

the most part healthy omega-based fats that

are beneficial to your health. From nuts, seeds,

avocado and oils, the variety is endless.

* 1P = 5g Fat | 2P = 10g fat

F

CARBoHYDRATESNot all carbohydrates “C” are created

equal. Some contain sugars, others contain

fiber and some contain large amounts of

water and as a result are only eaten at

certain meals.

* 1C = 15g Carb. | 2P = 30g Carb

C FC SC HWC

FC: Fruit Carbohydrate

SC: Starchy Carbohydrate

HWC: High Water-Based Carbohydrate

FREEBIES

FBE

ICoNS

The Fit To Eat™ icons were created to help you better understand the different macronutrients

(protein, carbohydrates, fats) and how to identify each one and their sub-icons in the meal plans

and recipes created for the Fit To Eat™ diet.

MEAL PLAN oVERVIEW Based on the following table, you will be eating 6 times a day. For each meal, refer to

the Food Chart on the following pages and combine your foods accordingly.

MEAL WoMEN MENEXTRA

INFoRMATIoNWake-Up

Fit To Eat™ Morning Cocktail

Mix together and drink:

1 cup hot water

Juice of 1/2 a lemon

1 tbsp ground flaxseeds

Fit To Eat™ Morning

Cocktail

Mix together and drink:

1 cup hot water

Juice of 1/2 a lemon

1 tbsp ground flaxseeds

Will help with detoxification, bowel

stimulation and hydrochloric acid

production.

MEAL 1:

BREAk-FAST

2P: LMP or LDP or PP

2C: FC or SC or HWC

1F

3P: LMP or LDP or PP

3C: FC or SC or HWC

2F

+ FF (optional)

+ HWC (optional)

To be eaten within 1 hour of waking up.

MEAL 2:

AM SNACk

1P: ANY P

1C: ANY C

oR

1C: ANY C

2 F

2P: ANY P

2C: ANY C

oR

2C: ANY C

2 F

+FBE (optional)

MEAL 3:

LUNCH

2P of LMP or LFP

2C: SC or HWC

1F

3P of LMP or LFP

2C: SC or HWC

1F

+ FBE (optional)

MEAL 4:

PM SNACk

2P: LMP or LFP

2C: HWC

3P: LMP or LFP

2C: HWC

+ FBE (optional)

MEAL 5:

DINNER

2 LMP + 2 F + 2 HWCoR

2 LFP + 2F + 2 HWC

(can use HFP but no F is to be added in that

case)

3 LMP + 2 F + 2 HWCoR

3 LFP + 2F + 2 HWC

(can use HFP but no F is to be added in that

case)

+ FBE (optional)

MEAL 6:

PRE-BED SNACk

2P: LDP or PP

2F

3P: LDP or PP

2F

+ FBE (optional)

ToTALS 1500 calories (approx.)

+ FBE + any extra HWC’s

2150 calories (approx.)

+ FBE + any extra HWC’s

3 SPARTACUS FIT To EATTM // DIY Do It Yourself Meal Plan // www.spartacusworkout.com


HELPFUL INFoRMATIoN AND NoTES:

LEGEND1P = 15g protein x 4 calories per gram = 60 calories per unit approx.

1C = 15g carbohydrates x 4 calories per gram = 60 calories per unit approx.

1 F = 5g fat x 9 calories per gram = 45 calories per unit approx.

1 HFP = 5g fat + 15g protein = 105 calories per unit approx.

For faster results limit dairy (LDP) to ONCE a day (and no more than twice per day)

Consume no more than ONE (1) HFP (High Fat Protein) per day. For better overall health and

less saturated fat limit the HFP to 3 times per week.

Consume no more than 1 PP a day. Liquid meals should not replace actual food.

IF YOU ARE HUNGRY EAT MORE HWC’s as they are loaded with water, vitamins and fiber

(these HWC’s will be above and beyond the existing calories already accounted for)

DRINK a MINIMUM of 10 cups (2.5 Liters) of Water per day

If MEAL 4 is past 4PM, ONLY HWC’s are to be eaten.

Add an SC (instead of a HWC) to your post-workout meal if you wish (but only for Meals 1-4)

If you workout BEFORE breakfast, have 1 FC and a 1 PP 30-45 minutes before your workout.

FYI FOR VEGETARIANS: Most SP (Soy Protein) has a significant amount of carbohydrates (~

30%) already in their composition of the food therefore if you wish to accelerate the weight

loss process, consume mostly HWC’s instead of SC’s.


The following Spartacus DFY Nutrition Plan can be used throughout this 8 week program and

after you have successfully reached your goal. You will be presented with 5-6 sample eating

choices for each meal throughout the day. Choose the meals that appeals to you and you can

even use the Food Journal page (attached) to plan your meals for the week.

If you experience hunger at any time you can increase your protein by one unit for 2-3 meals,

earlier in the day is best (example: if originally 2P, increase to 3P). Laternatively, feel free to add

as many High Water Content (HWC) vegetables to your meals.. Eating one or two more ounces

of a healthy protein, or vegetable will not affect your results

Take a look over the meals and the DFY Nutrition Plan and prepare to increase your metabolism,

burn fat and lose weight.

DoNE FoR YoU MEAL PLAN

In the following pages, you will find the DFY meal options for breakfast, lunch, dinner and

snacks. You can choose the option that suits you and use the Food Journal to create your

weekly plan. You may nees to adjust the portion sizes to suite your needs

A typical day would look as follows:

6:45 AM Wake up and enjoy the Fit To Eat™ Morning Cocktail

7:00 AM Meal 1 (Breakfast)

10:00 AM Meal 2 (Morning Snack)

1:00 PM Meal 3 (Lunch)

4:00 PM Meal 4 (Afternoon Snack)

7:00 PM Meal 5 (Dinner)

9:00 PM Meal 6 (Pre-Bed Snack)

*NoTE: Have your meals 2.5-3 hours apart but no longer than 3 hours. Have your pre-bed snack no later than 2 hours before bed. Feel free to adjust the proposed times to fit your schedule

DoNE FoR YoU (DFY) MEAL PLAN GUIDELINES

MEAL PLAN FoR FAT LoSS SAMPLE

Below is a sample of the typical Fit to Eat Spartan Meal Plan throughout the day to keep the

metabolism high and maximize your fat burning potential using the Meal Plan Overview Chart

BREAkFASTOmelet + fruit salad

Egg whites (LDP) + 1 egg yolk (F) + spinach + peppers + onions (HWC) + fruit (berries, oranges,

melon, etc) (SC)

AM: SNACk

Plain Low fat Greek yogurt (LPD) + Fruit (SC)

LUNCH

Chicken Breast (LMP) + Sweet Potato (SC) + olive oil (F) + herbs and spices (FBE)

+ + +

+++++

+


PM: SNACk

Natural Deli Meat (natural chicken or turkey) LMP + Broccoli + Cauliflower HWC

DINNER

Whitefish (1/2 a deck of cards or 65g) (LFP) + Side Green Salad (HWC) + Olive Oil (F) & Vinegar

(FBE)

PRE-BED SNACk

ISO Whey Protein Powder (PP) + Almond butter 1/2 tbsp (8g) (F)

A NoTE oN PoRTIoN SIZES Meat and fish portions can be compared to the size of a deck of cards.

+

+ +

+

+

= =


MEAL 1 SAMPLES: BREAkFAST

Select one of the following meals to kick-start your day.

NoTE: Feel free to use the Substitution List to swap a food item you may prefer or already have in

your fridge or pantry.

Sample 1

Toast with Peanut Butter and Egg Whites

Egg whites (LDP) + spelt bread (SC)

+ organic peanut butter (F) + herbal tea (FBE)

Sample 2

omelet + fruit salad

Egg whites (LDP) + 1 egg yolk (F)

+ spinach + peppers + onions (HWC)

+ fruit (berries, oranges, melon, etc) (SC)

Sample 3

Fit to Eat™ Tropical Breakfast Smoothie

Vanilla protein powder (PP) + pineapple, mango and orange (SC)

+ Flax seeds (F) + water and ice (FBE)

Sample 4

Fit to Eat™ Strawberry Yogurt Parfait with All Bran and Walnuts

Greek yogurt (LDP)

+ All Bran (SC) + strawberries (FC)

+ Chopped walnuts (F) + vanilla extract + stevia (FBE)

Sample 5

Fit to Eat™ Pemeal Bacon and Egg Sandwich

Back Bacon (HFP – therefore no added F) + Egg Whites (LDP)

+ Whole Grain English Muffin (SC)

+ Yellow Mustard + Lettuce and tomato (FBE)



MEAL 2 SAMPLES: AM SNACk

Select one meal from one of the two columns (10 different choices)



1 C + 1 P EXAMPLES 1 C + 1-2 F EXAMPLES

Sample 1

Lemon yogurt dip with veggies

Plain Greek yogurt (LDP) + lemon,

herbs and spices (FBE) + celery, cauli-

flower, peppers, broccoli, etc (HWC)

1 Apple (or other fruit)

+ Almonds (or other nuts)

Sample 2

Cottage cheese (LDP)

+ Rice Cakes (SC)

+ cucumber, red pepper and celery sticks (HWC)

Baked Organic Corn Chips

+ Guacamole

+ Salsa (FBE)

Sample 3

Poached shrimp (LFP)

+ cucumber rounds (HWC)

+ cocktail sauce & lemon (FBE)

Rice Cakes

+ Natural Peanut Butter

Sample 4

Chocolate Mousse (puree together)

Cottage Cheese (LDP)

+ Vanilla Protein Powder (PP)

+ Cocoa (2 tsp max. ) + Stevia (FBE)

Hummus (chickpeas)

+ Tahini (Sesame seed paste) + Olive Oil

+ HWC Veggies for dipping

Sample 5

Natural Lean Turkey Deli Meat (LMP)

+ Wasa Crispbread (SC)

+ mustard (FBE) + Lettuce (HWC)

Unsweetened Apple Sauce

+ Chopped Walnuts

+ Cinnamon (FBE)


MEAL 3 SAMPLES: LUNCH




Sample 1

Restaurant Sushi Lunch

Sashimi (raw fish) (LFP/HPF)

Roll with rice (tuna, salmon or cucumber)

+ seaweed salad (HWC) or Green Salad (HWC) + Miso Soup (mostly FBE)

*No added F because there is Fat (F) in the salmon & salad

Sample 2

Fit to Eat™ Shrimp Pizza

Cooked Shrimp (LFP)

+ Whole Wheat Pita Bread (SC) + Tomato Sauce (HWC)

+ Part-Skim Mozzarella Cheese (F) + oregano and garlic (FBE)

Sample 3

Fit to Eat™ Chicken Tenders and Sweet Potato Wedges

Chicken Breast (LMP) + Sweet Potato (SC)

+ olive oil (F) + herbs and spices (FBE)

Sample 4

Fit to Eat™ Grilled Salmon with Strawberry-Mint Salsa

Salmon Fillet (HFP, therefore no extra F)

+ Strawberries (SC)

+ Mint, Lemon Juice, Apple Cider Vinegar, Spices (FBE)

Sample 5

Fit to Eat™ Egg Salad Sandwich

Egg Whites (hardboiled) (LDP) + Spelt Bread (SC) + Egg Yolk and Fat-free

Mayonnaise (F) + Green onion, celery, herbs and spices (HWC and FBE)

Sample 6

Fit to Eat™ Tuna Nicoise

Canned tuna, drained and rinsed (LFP)

+ Lettuce + Green Beans + Cucumber + Tomatoes (HWC)

+ Olive Oil (F)+ Vinegar + Dijon Mustard + Herbs (FBE)


MEAL 4 SAMPLES: PM SNACk




Sample 1

Fit to Eat™ Chicken Chilli

Ground Chicken (LMP) + Herbs And Spices (FBE)

+ Peppers, Onions, Garlic, Mushrooms, Canned Tomatoes (HWC)

Sample 2

Fit to Eat™ Turkey (or Chicken) Rolls Ups

Natural Deli Meat (natural chicken or turkey)

+ Lettuce Cups and Shredded Vegetables (HWC)

Sample 3

Fit to Eat™ Turkey Meatballs in Tomato Sauce

Ground turkey (LMP)

+ Tomato Sauce, garlic, onions and parsley (HWC)

Sample 4

Fit to Eat™ Chilled Seafood Salad

Shrimp, Mussels, Clams, Scallops, Calamari (LFP)

+ Peppers, green onions, celery, fennel (HWC)

+ Lemon, parsley, spices, vinegar (FBE)

Sample 5

Fit to Eat™ Veal Scaloppini with a Lemon and Sundried Tomato Sauce

Milk-fed Veal Scaloppini (LMP) + Sundried Tomatoes, Lemon and Parsley (FBE)

+ Sautéed Spinach with hot peppers (HWC)

Sample 6

Fit to Eat™ Pork Stir-fry

Pork Tenderloin (LMP)

+ Peppers, Onions, Bamboo Shoots, Bok Choy and Snap Peas (HWC)

+ Soy Sauce + Garlic + Ginger (FBE)

+ Brown Rice or Vermicelli (Rice Noodles)


MEAL 5 SAMPLES: DINNER




Sample 1

Fit to Eat™ Turkey Burger with Avocado Salsa

Ground Turkey (LMP)

+ Grilled Zucchini, Peppers, Onions (HWC) + Avocado (F)

+ relish, mustard, ketchup, pickles, lime, garlic (FBE)

Sample 2

Fit to Eat™ Shrimp Fajitas

Shrimp (LFP)

Red and green peppers, onions, tomatoes (HWC) + Boston Lettuce Cups (HWC)

Guacamole (F) + Light Sour Cream (F)

Salsa and Spices (FBE)

Sample 3

Fit to Eat™ Bison Burger with Sautéed onions

Ground Bison (LMP) + Low-sodium Steak Spice (FBE)

+ Sauteed onions (HWC) + Side Green Salad ( HWC)

+ Olive Oil (F) and Vinegar (FBE)

Sample 4

Fit to Eat™ Thai Chicken Lettuce Wraps

Ground chicken (LMP), cooked + Low-sodium soy sauce + herbs and spices (FBE)

Boston Lettuce Cups + Shredded Vegetables (HWC)

Sample 5

BBQ Chicken Drumsticks, no skin (HFP)

+ Dry Herb Rub (FBE)

+ Grilled Asparagus & Bell Peppers

SPARTACUS FIT To EATTM // Done For You Meal Plan // www.spartacusworkout.com

MEAL 6 SAMPLES: PRE-BED SNACk




Sample 1

Scrambled Eggs

Egg Whites (LDP) + Egg Yolk (F)

Sample 2

Fit To Eat™ Sweet Ricotta Cream

Part-Skim Ricotta Cheese (LDP including Fat)

Vanilla Extract + Stevia (FBE)

Sample 3

Fit To Eat™ Baked Peanut Butter Yogurt Swirl

Plain Low-Fat Greek Yogurt (LDP)

+ Vanilla Protein Powder (PP)

+ Natural Peanut Butter (F)

Sample 4

Cottage Cheese (LDP) or Greek Yogurt (LDP)

+ Pumpkin Seeds (F) (or other nuts/seeds)

+ Decaffeinated Herbal Tea (FBE)

Sample 5

Fit To Eat™ “French Toast” Crepes

Egg Whites (LDP) sprinkled with + Cinnamon + Stevia (FBE)

+ Chopped Walnuts (F)

Sample 6

Part Skim Mozzarella Cheese (LDP including F)

OR Light Cheddar Cheese (LDP including F)

NoTE: If you want a more DO IT YOURSELF (DIY) type meal plan where you can pick and choose

the foods you want to eat, please see the Spartacus DIY Nutrition Plan from Laura Discepola

13

FooD LISTHere is how to break down of the icons and sample food sources under each icon:

All foods are sourced from the USDA and CNF unless noted. If you cannot find the suggested brand, please substitute with the closest alternative. The difference will not be significant and will not affect your overall results. Note the gram weight of each food item has been rounded to the closest 0 or 5.

PRoTEINS (P)

P LMP LDP LFP HFP SP PPLEAN MEAT PRoTEIN (LMP):

All skinless, extra lean, boneless and cooked unless noted. If possible, choose organic meat with no antibiotics. All weights and measurements are based on the equivalent of 1P = 15g of LMP.

§ Chicken breast ( 1/2 deck of cards or 45g)

§ Chicken, ground (3/4 deck of cards or 70g)

§ Turkey breast (1/2 a deck of cards or 55g)

§ Turkey, ground, cooked (1/2 a deck of cards or 55g)

§ Pork tenderloin, cooked (1/2 a deck of cards or 55g)

§ Venison (deer), cooked (1/2 a deck of cards or 50g)

§ Bison, cooked (1/2 a deck of cards or 55g)

§ Caribou (reindeer), cooked (1/2 a deck of cards or 50g)

§ Mousse, cooked (1/2 a deck of cards or 45g)

§ Veal, milk-fed or grain fed, loin or scaloppini (1/2 a deck of cards or 40g)

P LMP LDP LFP HFP SP PPLEAN DAIRY PRoTEIN (LDP):

All weights and measurements are based on the equivalent of 1P = 15g of LDP.

§ Plain Low fat Greek yogurt (~ 1/2 cup = 145g)

§ Cottage Cheese <1% 1/2 cup)

§ Cheddar, low-fat 18% M.F ( if consumed, no added F, 50g)

§ Skim Milk (if consumed, no added C, 1 1/2 cups)

§ Skim Ricotta (if consumed no added C except HWC and no added F)

§ Part Skim Mozzarella, 16.5% M.F (if consumed, no added F (55g)

§ Whole Omega-3 Egg Whites (5 large)

§ Liquid Egg Whites ( 1/2 cup)


P LMP LDP LFP HFP SP PPLEAN FISH (AND SEAFooD) PRoTEIN (LFP):

All of the following should be skinless, boneless and cooked unless noted. If possible, choose organic or wild. All weights and measurements are based on the equivalent of 1P = 15g of LFP.

§ Arctic Char : (1/2 a deck of cards or 65g)

§ Bass, mixed species (1/2 a deck of cards or 65g)

§ Cat fish (3/4 a deck of cards or 80g)

§ Cod (1/2 a deck of cards or 65g)

§ Clams, canned (1/3 cup or 60g)

§ Crab, canned, drained (1/2 cup or 70g)

§ Crab, fresh, snow (1/2 cup or 60g)

§ Haddock (1/2 a deck of cards or 65g)

§ Halibut (1/2 a deck of cards or 55g)

§ Lobster (1/2 a cup or 70g)

§ Mussels, small (12 mussels or 65g)

§ Ocean Perch (1/2 a deck of cards or 65g)

§ Oysters, raw (24 oysters or 315g)

§ Pickerel (1/2 a deck of cards or 65g)

§ Pike (3/4 a deck of cards or 70g)

§ Pollock (1/2 a deck of cards or 60g)

§ Scallops (1/2 a deck of cards or 65g)

§ Shrimp (3/4 a deck of cards or 75g)

§ Sole (1/2 a deck of cards or 65g)

§ Tilapia (1/2 a deck of cards or 65g)

§ Tuna, fresh (1/2 a deck of cards or 65g)

§ Tuna, canned (1/2 can or 60g)

§ Turbot (3/4 a deck of cards or 75g)

§ Whitefish (1/2 a deck of cards or 65g)

P LMP LDP LFP HFP SP PPHIGH FAT PRoTEIN (HFP): All of the following should be cooked, skinless, extra lean, low-sodium, boneless, nitrate-free, and sulphite-free unless noted. If possible, choose organic and antibiotic-free. Allowed 3 times per week MAXIMUM. All weights and measurements are based on the equivalent of 1P = 15g of HFP.

§ Anchovies, canned in oil, drained : 15g

§ Back bacon, pemeal (2 slices or 65g)

§ Beef, ground extra lean (1/2 a deck of cards or 50g)

§ Beef Flank steak (1/2 a deck of cards or 45g)

§ Beef Tenderloin (1/2 a deck of cards or 50g)

§ Beef Sirloin (1/2 a deck of cards or 45g)


§ Beef Striploin, New York cut (1/2 a deck of cards or 50g)

§ Chicken, canned (1/2 cup or 90g)

§ Chicken drumstick (1/2 a deck of cards or 60g)

§ Ground Lamb(1/2 a deck of cards or 60g)

§ Lamb loin: (1/2 a deck of cards or 65g)

§ Mackerel: (1/2 a deck of cards or 65g)

§ Rainbow Trout: (1/2 a deck of cards or 65g)

§ Turkey, canned (1/2 cup or 85g)

§ Turkey Drumstick (1/2 a deck of cards or 60g)

§ Turkey, sausage, lean (1/2 a deck of cards or 65g)

§ Salmon Fillet, mixed species: (1/2 a deck of cards or 65g)

§ Smoked Salmon (3/4 a deck of cards or 85g)

§ Snapper, mixed species: (1/2 a deck of cards or 55g)

§ Veal, ground, cooked: (1/2 a deck of cards or 65g)

P LMP LDP LFP HFP SP PPSoY BASED PRoTEINS (SP) All weights and measurements are based on the equivalent of 1P = 15g of SP. When SP is consumed, the only type of carbohydrates (C) that should be added is HWC’s.

§ Tofu, regular, firm or extra- firm, low-fat, plain (1 deck of cards or 105g)

§ Tempeh, assorted flavours

§ Meatless ground meat (1/2 a deck of cards or 70g)

§ Soy Patty (1/2 a deck of cards or 70g = 1 patty)

§ Vegetarian luncheon meat (6 slices or 85g)

§ Meatless wieners (1.5 wieners or 75g)

§ Textured Vegetable Protein (TVP) (1/3 cup dry)

P LMP LDP LFP HFP SP PPPRoTEIN PoWDERS (PP) Should be less than 3g carbohydrate per 30g serving. All weights and measurements are based on the equivalent of 1P = 15g of PP. All PP’s are 1/2 scoop = 15g = 1P.

§ ISO Whey Protein Powder (No artificial sweeteners, STEVIA only)

§ Soy Protein (vegan)

§ Brown Rice Protein (vegan)

§ Pea Protein (vegan)

§ Casein Protein Powder


CARBoHYDRATES (C)

C FC SC HWCFRUIT CARBoHYDRATE (FC) All weights and measurements are based on the equivalent of 1C= 15g of FC. Items listed with an * should be limited to 2x pr week as they are higher in sugars

§ Apple (6cm diameter)

§ Applesauce, unsweetened (1/2 cup)

§ Apricots, dried, organic only (3)

§ Apricots, fresh (3)

§ Banana* (1/2 a medium)

§ Blackberries (1 cup)

§ Blueberries (3/4 cup)

§ Cherries, fresh (15)

§ Cantaloupe (1 cup cubed)

§ Clementine (1.5)

§ Cranberries, dried organic only (1 1/2 tbsp)

§ Dates, dried organic only (2 large or 3 small)

§ Figs, dried, organic only (2 medium or 3 small)

§ Figs, fresh (1 1/2 )

§ Grapefruit, pink or white (1/2 )

§ Grapes, red, green or black, small (15)*

§ Honeydew ( 1cup cubed)

§ Kiwifruit (1 1/2 )

§ Lemon (3 x small lemons)* also a FBE

§ Lime (2 x whole fruit) * Also a FBE

§ Lychee (10)

§ Mango* (1/2 small)

§ Nectarine (1 small)

§ Orange ( 1 small)

§ Papaya (1 cup cubed)

§ Peach (1 medium)

§ Pear (1/2 a large)

§ Pineapple* (3/4 cup cubed)

§ Plantain, boiled only (1/2 cup sliced)*

§ Plums (2 small)

§ Pomegranate, 9cm (1/2)

§ Raisins, dried, organic* (1 tbsp)

§ Raspberries (1 cup)

§ Strawberries (15 small-medium or 2/3 cup sliced)

§ Tangerine (1 1/2)

§ Watermelon (1 cup cubed)


C FC SC HWCSTARCHY CARBoHYDRATE (SC) All weights and measurements are base on the equivalent of 1C= 15g of SC.

GRAINSItems listed with an *** are also Gluten Free.

All grains are cooked unless noted.

§ Amaranth *** (1/4 cup)

§ Barley (1/3 cup)

§ Brown rice (all types) *** (1/4 cup)

§ Buckwheat *** (1/3 cup)

§ Bulgur (1/3 cup)

§ Kamut (1/4 cup)

§ Spelt (1/4 cup)

§ Quinoa *** (2/3 cup)

§ Teff ***(1/4 cup)

§ Wild Rice *** (1/3 cup)

LEGUMES

§ Beans and Lentils (all types, canned and rinsed or cooked, 1/2 cup loosely packed) Kidney Beans, Black Eye Peas, Mung Beans, Adzuki Beans, Chickpeas (Garbanzo), Black Beans, Refried Beans, Lentils (orange, green, black), split peas (yellow or green)

§ Edamame (3/4 cup)

§ Hummus (chickpea puree – no fat versions, “Sabra” Brand, 1/4 cup)

PASTAS | NooDLES *Any shape. All uncooked unless noted. 1/2 cup

Items listed with an *** are also Gluten Free.

§ Brown Rice Pasta ***

§ Kamut Pasta

§ Quinoa Pasta ***

§ Spelt Pasta

§ Soba Noodles (Buckwheat) ***

§ Soya Bean Pasta ***

§ Vermicelli Noodles, brown rice ***

§ Wild Rice Pasta ***

BREADS | WRAPS | CRACkERSItems listed with an *** are also Gluten Free.

§ 100% Rye bread, dense slice (1/2 slice)

§ Blue Corn Chips, organic, baked *** (1 oz.)

§ Ezekiel, sliced bread

§ Multi-Grain bread ( 1 slice)


§ Finn Crisp Original Rye Crackers (3 crackers)

§ Kamut bread , 1 slice

§ Brown Rice Cakes (2) ***

§ Brown Rice Cracker, Mr. Christie’s (12) ***

§ Ryvita Dark Rye Crispbread (1 1/2 crispbreads)

§ Spelt Bread (Stonemill) (1 slice)

§ Sprouted Grain Bread (Stonemill) (1 slice)

§ Mary’s Crackers (10)

§ Ezekiel Wrap

§ Pita bread, whole wheat (1/2 a 7” pita)

§ English Muffin (Ezekiel or Whole Grain) (1/2)

§ Wasa Hearty Rye Crispbread (1 crispbread)

§ Tortilla, corn (2 x 5” tortillas) ***

§ Tortilla, wheat (1/2 8” tortilla)

CEREALSItems listed with an *** are also Gluten Free.

§ All Bran, Kellogg’s™ (1/4 cup)

§ Cream of Brown Rice (1/8th cup uncooked) ***

§ Cream of Buckwheat (1/8th cup uncooked) ***

§ Cream of Wheat, cooked (1 cup)

§ Fiber 1, General Mills™ (1/4 cup)

§ Kashi Go Lean (1/2 cup)

§ Oat Bran, cooked (3/4 cup)

§ Red River, cooked (1/3 cup)

§ Rolled Oats (not instant, slow cooked) (1/4 cup uncooked)

§ Steel Cut Oats, uncooked (1/8th cup) (Gluten free oats can be found – read the labels)

§ Wheat Germ (4 tbsp)

§ Wheat Bran (1/3 cup)

§ Cereal, ready to eat, Spelt Flakes, Nature’s Path (1/2 cup)

STARCHY (HIGHER SUGAR) VEGETABLES § Acorn (Pepper) Squash (1/2 cup cubed)

§ Butternut Squash (3/4 cup cubed)

§ Beets (3/4 cup sliced)

§ Carrots, baby (18)

§ Corn niblets (1/3 cup)

§ Lima Beans (1/2 cup)

§ Parsnips (1/2 cup sliced)

§ Peas (1/2 cup sliced)

§ Pumpkin, canned (3/4 cup)

§ Spaghetti Squash, cooked (1 1/2 cups)

§ Sweet Potato or yams (1/2 small-medium)

§ Tomatoes, canned and stewed (1 cup)

§ Yukon Gold Potato (1/2 small to medium)


C FC SC HWCHIGH WATER-BASED CARBoHYDRATE (HWC)

*1 C = roughly 2 cups of any of the following unless noted. Choose a variety of vegetables for optimal nutrient intake.

§ Arugula

§ Alfalfa Sprouts

§ Asparagus

§ Beans (green or yellow)

§ Beet greens

§ Bok Choy

§ Boston Bibb Lettuce

§ Broccoli

§ Broccoli Sprouts

§ Brussel Sprouts (10)

§ Cabbage (all varieties)

§ Cauliflower

§ Eggplant (1 ½ cups)

§ Fiddleheads (1 ½ cups)

§ Garlic (also a FF)

§ Ginger root (also a FF)

§ Green onions (and chives)

§ Leaf Lettuces

§ Mesclun

§ Radicchio

§ Romaine

§ Spinach

§ Kale

§ Mushrooms

§ Onions (all types)

§ Peppers (all types, 2 peppers)

§ Rapini (broccoli rabe)

§ Rutabaga, ywllow turnip (1 cup diced)

§ Swiss Chard

§ Tomato, whole (3 medium)

§ Tomatoes, canned, stewed (1 cup)

§ Tomato Sauce (low fat, low sodium)

§ Turnip

§ Watercress

§ Zucchini (green or yellow)


FFATS (F)

NUTS | SEEDS

*All nuts are unsalted. If possible, choose raw versus roasted nuts. All nut butters are natural and contain only the ingredient listed on the label (i.e. Cashew butter should only contain cashews in the ingredient list). 1 F = 5g Fat.

§ Almonds 1 tbsp (10g)

§ Almond butter 1/2 tbsp (8g)

§ Brazil Nuts 1 tbsp (8g)

§ Cashews 1 tbsp + 1 tsp (11g)

§ Cashew butter 2 tsp (10g)

§ Flax Seeds 1 tbsp + 1 tsp (14g)

§ Hazelnuts (filberts) 1 tbsp (8g)

§ Macadamia nuts 1 tbsp (7g)

§ Peanuts, organic 1 tbsp (10g)

§ Peanut butter, organic 2 tsp (10g)

§ Pecans 1 tbsp (7g)

§ Pine nuts (pignola) 1 tbsp (7g)

§ Pistachios, shelled 1 tbsp + 1 tsp (11g)

§ Pumpkin seeds 1 tbsp + 1 tsp (11g)

§ Sesame seed Butter (tahini) 2 tsp (10g)

§ Sunflower seeds 1 tbsp + 1 tsp (10g)

§ Walnuts 1 tbsp + 1 tsp (7g)

oILS

*Note: All Oils are based on 1 tsp = 5g of fat = 1F

§ Avocado Oil

§ Canola Oil

§ Coconut Oil (organic)

§ Extra Virgin Olive Oil

§ Flax Oil

§ Grapeseed Oil

§ Hemp Oil

§ Nutra Sea Fish Oil (Omega 3)

§ Sesame Oil

§ Udo’s Oil (Omega 3-6-9)

§ Walnut Oil


oTHER FATS

*Note: All portions are based on 5g of fat = 1F

§ Avocado 1/6th of an avocado

§ Olives, large (2)

§ Olives, small (5)

§ Egg Yolks (Omega-3), 1 large yolk

§ Low-fat Sour Cream (<5%), 2 tbsp (30ml)

§ Goat Cheese, soft 21% M.F, 25g

§ Goat Feta Cheese, light, 25g

§ Low-fat Mayonnaise made with Olive Oil (1/2 tbsp)

§ Shredded Coconut, unsweetened (organic), 2 tsp

§ Coconut Milk, low fat, 1/4 cup

FBE FREEBIES (FBE) Unlimited unless noted

§ Broth, Beef, low-sodium (1 1/2 cups)

§ Broth, Chicken, low-sodium (1 1/2 cups)

§ Broth, Fish, low-sodium (1 1/2 cups)

§ Broth, Vegetable, low-sodium (1 1/2 cups)

§ Capers, rinsed (1 tbsp)

§ Cocktail Sauce (2 tbsp)

§ Garlic

§ Ginger root

§ Horseradish

§ Ketchup, natural or organic (2 tbsp)

§ Lemon

§ Lime

§ Mustard (all types)

§ Pickles (low-sodium) (2 large)

§ Relish

§ Salsa (3 tbsp)

§ Soy Sauce, low-sodium (1 tbsp)

§ Sundried Tomatoes, rehydrated (2 pieces)

SPICES§ All dry and Fresh Herbs and Spices (no salt or sodium) from A to Z

SWEETENERS:Stevia (liquid or powder)


VINEGARS

§ Apple Cider Vinegar

§ Balsamic Vinegar (red or white, NOT syrup)

§ Raspberry Vinegar

§ Red Wine Vinegar

§ Rice Wine Vinegar

§ Sherry Vinegar

§ White Vinegar

§ White Wine Vinegar

§ Other flavoured vinegars

BEVERAGES:Fit To Eat™ Lemonade and Limeade (water, lemon, lime and stevia)

Fit To Eat™ Cucumber Water (water and cucumber slices)

Fit To Eat™ Melon-Mint Water (water, melon slices and chopped mint)

Green Tea

Coffee (maximum 1 x 8oz. cup per day, if you must)

Decaffeinated Coffee

Decaffeinated Black tea

Herbal (decaffeinated) Teas

Sparkling Water (low-sodium)

Water



Food Journal Start date – to end of week date:__________________________________________________________

Please make several copies of this journal and keep them handy in a binder for your reference.

Meal 1 Meal 2 Meal 3 Meal 4 Meal 5 Meal 6

Time:

Monday

Time:

Tuesday

Time:

Wednesday

Time:

Thursday

Time:

Friday

Time:

Saturday

Time:

Sunday


An honours graduate of the Institute of Holistic Nutrition in

Toronto, Laura is a licensed Registered Nutritional Consulting

Practitioner & Registered Orthomolecular Health Practitioner

(RNCP/ROHP). Having been involved in the catering and

restaurant business for over a decade, it’s no wonder Laura

has a love for food; however, health and fitness are also

an essential part of her lifestyle. Laura is also a Canadian

Association of Fitness Professionals (Can-Fit-Pro) Certified

PRO-Trainer for Nutrition and Wellness Specialist (NWS), and

CPR as well as a Certified Personal Trainer (CPT).

Her passion for the fitness and health industry lead her to

compete in her first Fitness Competition in April 2010 at

the UFE (Ultimate Fitness Event). An avid foodie, Laura

wanted to better understand what was involved in the preparation of a show, the

nutrition component and the training of course. She met some incredible people

and as a result decided to pursue one of her long time dreams

and write her first cookbook geared towards athletes. Laura

has been a chef for over 15 years and is constantly challenging

herself in this field by experimenting with healthy recipes and

food alternatives which is now helping her pave her way to

reach her goal and offer you some great new healthy recipes

that you can use to reach your goals.

She brings to us a unique approach by combining chefs’

secrets with the practical daily use of healthy foods. She

believes in a healthy lifestyle, whole foods and a positive

outlook on life, and is happy to share her vision, knowledge

and experience. She looks forward to getting your feedback,

hear about your journey and accomplishments!

Laura Discepola, CNP, RNCP, ROHP

e. [email protected] / c. 647.408.7142 / f. 416.900.5585 / w. www.fittoeat.ca

ABoUT LAURA DISCEPoLA &

book #2a done for you (dfy) meal plan - member's...

Documents