Eating and Exercise Plan

Alright here is your eating plan: we need to get your metabolism going very fast so 5 smaller meals after a larger breakfast!

also a good half hour brisk walk every day for the first few weeks (directly before breakfast is optimal) eat breakfast within half hour of waking or directly after walking Breakfast:

500mls water always first thing as soon as you wake up

Breakfast options: 

3 egg omlet with spinach and Parmesan cheese cooked in grapeseed oil, and a side of half an avocado 500mls water to drink after

My version of Mike Dolce's Breakfast bowl. The spoon I use in these measurements are your regular average size desert spoon in 250mls water bring to the boil: 1/2 spoon of coconut oil, 3 spoons of raw buckwheat, 3/4 spoon of chia seeds 1/2 cup blueberries 1/2 cup of sliced strawberries. simmer for 5 min or until thickening then add 1 spoon of Golden Flax (ground flaxseed) and remove from heat and stir until thick. put in a bowl and add 1 spoon of organic pent butter, a sprinkle of cinnamon and 1 sliced banana. Add a splash of almond milk and its ready to serve 500mls water to drink after

1 cup of coffee or tea after breakfast is allowed

4 pieces of clean French toast ( organic bread soaked in egg and almond milk mix and pan fried in coconut oil) 500mls water to drink after

Morning tea:

2 pieces of fruit 500mls water to drink

Lunch options: 

(drink 500mls water directly after eating) 1/2 chicken breast cooked in grape seed or coconut oil with either salad (only feta cheese is allowed) or veg (loads of green veg is best) 1/2 cup of boiled brown rice

The awesome wrap: Whole grain organic wrap Almond spread Spinach leaves 1/4 avocado 1 fresh date sliced 100 grams cooked chicken breast in strips Feta cheese Dried cranberries (any wrap like this you can make your own types up just make sure the food is good clean whole foods)

Salad example: asparagus, spinach, capsicum, red onion, feta cheese, chicken breast, Avocado, baby truss tomatoes, organic balsamic vinegar and flaxseed oil dressing

Afternoon tea: 

500mls water 1 piece of fruit 1 boiled egg and either a tea or coffee

Dinner: 

Drink 500mls water directly after eating only allowed red meat 2 times a week Eat 1 piece of either fish/chickenbreast/steak/lamb (panfried in either grape seed or coconut oil) loads of green veg or salad 

example: I made my Honey soy Beef stir fry: (serves 2 big lots) 1/2 red onion 2 small carrots 1 bunch broccolini 1/2 cup sliced mushrooms 350g lean rump steak sliced into strips Sauce: 1/4 tea spoon sesame oil 2 table spoons soy sauce ( no preservative all natural one) 1 table spoon organic honey 1 tea spoon garlic minced 1 tea spoon lemon juice 1 tea spoon lime juice mix well in a bowl cook the rump in a wok for 5 min add the veggies and sauce cook till how you like the veggies serve spicy

chicken wraps: 200grams lean chicken breast, wholemeal wrap, chilli and honey, red beans cooked and crushed as the paste on the bottom 1 salmon steak cooked in pan with grape seed oil Buk Choy wilted in pan Fresh beans warmed in pan Cucumber, red capsicum, cherry tomatoes, red onion and a small amount of Danish feta

here is my favourite lamb salad: Roast Lamb until medium rare, I use a Lamb roast with Rosemary and Mint rubbed into the flesh using some olive oil. Salad: Mixed Lettuce, Red Capsicum sliced, Red Onion sliced finely, Lebanese cucumber sliced and quartered, truss baby cherry tomatoes quartered, Semi dried Cherry Tomatoes. Toss salad and top with Lamb sliced into strips and on top of it all put 5 nice sized chunks of Persian Fetta you must use this style of cheese it makes the final flavour! Drizzle on some Red Wine Balsamic Vinegar

1 hour later : 

1 piece of fruit and 500mls water

Shopping List

Cooking oils: 

• Organic Coconut oil 
• Grapeseed oil Cold 

dressing oils: 

• Flaxseed oil 
• Virgin olive oil 

Carbs: 

• Raw buckwheat 
• Brown rice 
• Whole wheat pasta 
• Quinoa 
• Whole grain organic bread ( keep in the freezer you rarely use it) 
• Organic whole grain wraps 
• Oats Raw 
• oat bran 

Proteins: 

• Chicken breast and lots of it 
• Red meat for once/twice a week 

Dairy/milk: 

• Almond milk or rice milk 
• Danish feta cheese 
• Parmesan cheese 
• Eggs 
• Herbs/ spices 
• Pure Cinnamon 
• Basil 
• Oregano 
• Black pepper 
• Himalayan rock salt ( any herbs are good whatever you like the taste of) 

Roots/ veg/ fruit 

• Garlic 
• Ginger 
• Baby 
• spinach 
• Broccoli or broccolini 
• Kale 
• Green beans 
• Asparagus 
• Red capsicum 
• Beetroot 
• Cucumber 
• Tomatoes 
• Red onion 
• Leek 
• Red sweet potato 
• Mushrooms 
• Strawberries 
• Apples 
• Oranges 
• Pears 
• Mango 
• Blueberries ( get the frozen ones if they are not on special they last longer) 
• Bananas 
• Fresh dates ( not the dried ones in the isles) 
• Dried apricots 
• Almonds 
• Raw cashews 
• Avocados 

Spreads 

• Organic peanut butter 
• Almond spread 

Drinks 

• Water 
• Coffee 
• Green tea 

Seeds 

• Chia seeds 
• Sunflower kernels 
• Green pepitas 

As a general rule I go by: If it's in a package check the ingredients part don't give two shits about the nutritional information if it has additives like colour or preservatives (unless it's an organic preservative) don't buy it