30 day beginners fat loss programme

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The breakfast, snack and meal ideas below are here to provide you with a basic structure and an ideal template to follow.

Use the suggested meals to create great tasting food every day!

You don’t need to eat every meal suggested on this plan – it’s a template to guide your daily decisions and choices!

So, to get started without too many complications, let’s focus on the following…


 1) Calculate your recommended calorie and macronutrient intake.

2) Aim to be within 5% of your recommended calorie intake daily.

3) Use a food tracker to record and track your daily intake.

4) Use the meal planner for food ideas and daily structure!

(Download full MEAL PLANNER at the bottom of the page)

ru anderson meal plan

BREAKFAST IDEAS


1) Omelette cooked in butter, asparagus + ½ pink grapefruit.

 

2) Homemade pork sausages, grilled tomato + 1 apple.

 

3) Cacao Protein Pancakes


4) Scrambled eggs in coconut oil with ham, mushrooms, spinach + handful fresh berries.

 

5) Bacon rashers in coconut oil, mushroom + tomato + 1 orange

 

6) Ru’s ‘HULK” Protein smoothie


7) Smoked salmon with lemon juice + pepper served with avocado, poached egg + ½ pink grapefruit.



ru anderson hulk protein smoothie recipe

LUNCH IDEAS



healthy chicken and noodle soup recipe ru anderson


1) Roasted turkey, hummus, tomato, spinach + gluten-free wrap

 

2) Ru’s Easy prawn and avocado salad


3) Smoked trout, boiled eggs, mixed salad leaves, cucumber, peppers + tomato on gluten free toast.

 

4) Ru’s Light chicken, bacon and avocado salad


5) Mixed leaf salad, beetroot, goats cheese, walnuts, olive oil and balsamic vinegar on whole-wheat/gluten free toast.

 

6) Ru’s Chicken noodle soup

 

7) Tuna, jalapeño, onion in 200g jacket potato + leaf salad.

 

DINNER IDEAS


1) Ru’s Cod + crispy walnuts, sweet potato mash + green beans.

 

2) Peri Peri chicken drumsticks, rice, mushy peas + chilli flakes.

 

3) Ru’s Homemade Bolognese sauce + spaghetti/zucchini noodles.

 

4) Prawn + vegetable stir-fry + rice noodles.

 

5) Ru’s Stuffed chicken breast, parma ham, pesto, sun-dried tomato, rice + salad.


6) Ru’s Fish + chips with mushy peas



herby cod with crispy walnuts ru anderson

SNACK IDEAS

almond protein bars recipes ru anderson


1) Ru’s Strawberries & Cream Protein Bar

 

2) Rice cakes with Almond Butter

 

3) Almonds and Dried Cranberries

 

4) Beef Jerky

 

5) Apple with Peanut Butter


6) Ru’s Almond Protein bar


7) Ru’s ‘HULK” Protein smoothie


8) Myprotein Protein Bites or Protein Wafers

 

PRE & POST-WORKOUT

— PRE (INTRA) WORKOUT —

*** 1 Serving Exceed Intra Workout drink >> Containing BCAA’s and lactic acid buffers:

✓ Essential amino acids with added electrolytes and vitamin B5.

✓ Contains a 17g protein per 20g serving >> this will contribute to the growth of muscle mass, which in turn, will help burn more fat.


— POST-WORKOUT —

 

 

*** 1 Large ripe banana and 1 serving of Impact Whey Protein blended or individually

 


✓ Fast-acting post-workout protein – like whey – can maximise the effectiveness of your training and optimise your recovery.

✓ Banana’s are great carbohydrate sources for quickly replenishing glycogen (energy) stores.


CLICK TO VIEW AND PRINT FULL MEAL PLANNER TEMPLATE

PLUS: CLICK BELOW TO FILL IN YOUR OWN MEAL PLANNER!

RU ANDERSONS MEAL PLANNER

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