WAR Fitness - Eating Plan
Weight Loss and Toning
Breakfast Snack Lunch Snack Dinner
Monday Shake/smoothie 1 boiled egg and a tomato Shake/smoothie Humus (±50ml) and 5 carrot sticks Lean steak with gem squash and a lentil salad
Tuesday Shake/smoothie 10 almonds and 5 strips of dried mango Shake/smoothie Plain yoghurt (±90ml) and 5 strawberries Pork stir fry with
Wednesday Shake/smoothie 1 tbsp peanut butter and an apple Shake/smoothie 10 slices of biltong and a fruit Ostrich mince and mixed vegetables served on a bed of mashed gems
Thursday Shake/smoothie Cottage cheese (±50ml) and a tomato Shake/smoothie 1 boiled egg and 6 asparagus spears Fish with broccoli and a chickpea salad
Friday Shake/smoothie Tuna and 6 slices of avocado Shake/smoothie 1 stick dried wors and fruit Lean chicken breast with spinach and butternut
Saturday Shake/smoothie 10 almonds and 10 dried apricots Shake/smoothie Humus (±50ml) and cucumber sticks Lean steak with gem squash and a lentil salad
Sunday Shake/smoothie 1 tbsp peanut butter and apple Shake/smoothie 10 slices of biltong and a fruit Fish with broccoli and a chickpea salad
 
Muscle Gain
Breakfast Snack Lunch Snack Dinner
Monday Shake/smoothie 1 protein bar and a handful of nuts 2 chicken and salad wraps / 1 fruit Humus (±100ml) and 10 carrot sticks 1 large steak with 3 different vegetables
Tuesday Shake/smoothie 20 almonds and 10 strips of dried mango 4 egg omelette with a salad Plain yoghurt (±180ml) and 10 strawberries 1 large piece of fish with 3 different vegetables
Wednesday Shake/smoothie 1 protein bar and a handful of nuts 2 Tuna and salad wraps / 1 fruit 20 slices of biltong and a fruit 1 large steak with 3 different vegetables
Thursday Shake/smoothie 2 apples and 2 tbsp peanut butter 2 chicken and salad wraps / 1 fruit 2 boiled eggs and 8 asparagus spears Chicken stir fry with brown rice
Friday Shake/smoothie 1 protein bar and a handful of nuts 4 egg omelette with a salad 2 sticks dried wors and fruit 1 large piece of fish with 3 different vegetables
Saturday
Do whatever you want – be sensible
Sunday Shake/smoothie 1 protein bar and a handful of nuts Sunday Roast 20 slices of biltong and a fruit Shake/smoothie
Maintenance
Breakfast Snack Lunch Snack Dinner
Monday Shake/smoothie 1 boiled egg and a tomato Chicken and avo wrap with salad Humus (±50ml) and 5 carrot sticks Lean steak with gem squash and a lentil salad
Tuesday Shake/smoothie 10 almonds and 5 strips of dried mango 2 egg omelette with a salad Plain yoghurt (±90ml) and 5 strawberries Pork stir fry
Wednesday Shake/smoothie 1 tbsp peanut butter and an apple Tuna and chickpea salad with lemon dressing and quinoa, brown rice or sweet potato 10 slices of biltong and a fruit Ostrich mince and mixed vegetables served on a bed of mashed gems
Thursday Shake/smoothie Cottage cheese (±50ml) and a tomato Steamed vegetable, grated cheese and quinoa, brown rice or sweet potato 1 boiled egg and 6 asparagus spears Fish with broccoli and a chickpea salad
Friday Shake/smoothie Tuna and 6 slices of avocado 400g chunky vegetable soup and 1 slice rye bread 1 stick dried wors and fruit Lean chicken breast with spinach and butternut
Saturday Shake/smoothie 10 almonds and 10 dried apricots Fish and salad with quinoa, brown rice or sweet potato Humus (±50ml) and cucumber sticks Lean steak with gem squash and a lentil salad
Sunday Shake/smoothie 1 tbsp peanut butter and apple 150g grilled beef steak, 200g mixed vegetables and sweet potato 10 slices of biltong and a fruit Fish with broccoli and a chickpea salad

HEALTH REPORT – WATER War Fitness - Health Report - Water

HOW 8 GLASSES A DAY HELPS KEEP FAT AWAY

Incredible as it may seem, water is quite possibly the single most important catalyst in losing weight and keeping it off, although most of us take it for granted, water may be the only true “magic potion” for permanent weight loss. Water suppresses the appetite and helps the body metabolise stored fat. Studies have shown that a decrease in water intake will cause fat deposits to increase while an increase in water can actually reduce fat deposits.

 

PROTIEN War Fitness - Protein Menu FRUITS / CARBOHYDRATE War Fitness - Fruits
10 Slices of biltong 1 Peach
5 Chunks of biltong 1 Plum
1 Stick of Dried Wors 1 Pear
1 Boiled Egg 1 Orange
2 Slices of Smokes Salmon 1 Naartjie
50ml Humus 1 Apple
90ml Low fat Yoghurt 4 Strips dried mango
10 Almonds 1 Guava
6 Walnuts 50ml Gooseberries
10 Shelled Prawns 10 Apricots
1 Tablespoon Peanut Butter 1/8 Slices of papaya
50ml Tzatsiki 10 Rosa tomatoes
1 Can of Tuna in Brine 50ml Curried carrot chips
½ Can roasted Chickpeas Cucumber sticks
4 Tandoori Chicken strips 5 Strawberries
4 Chicken Tikka Strips Marrow sticks
4 Tandoori Tofu Cubes Broccoli
50ml Cottage cheese 6 Asparagus spears
2 Spiced Paneer Cubes 10 Mushrooms
50ml Ricotta Cheese 5 Carrot sticks
1 Slice of Tofu 3 Celery sticks
1 Slice of White Cheddar cheese 6 Snow peas / mange tout

PILE YOUR PLATE HIGH

Green beans, asparagus, broccoli, cauliflower, mange tout, marrows, mushrooms, brinjals, tomato, cucumber, lettuce, spinach, celery, patty pans, peppers, chilli, spices, lemon, use olive oil and lemon for salad dressing.

RESTRICTED VEGETABLES

These are high in sugar and must be limited to ½ cup per day in total. Mielies, butternut, onions, leeks, artichokes, pumpkin, beetroot, peas, carrots and sweet potatoes.

STAY AWAY FROM

Banana’s, bread, chips, chocolates, biscuits, slap chips, wraps, pizza, fruit rolls, carbohydrates, fries, fried food, sauces, coolers, iced teas, sweeteners, white sauce, pasta, potatoes, rice, pap, creamy salad dressings, left overs from last night, samp, flour, maziena, sweets, fizzy drinks (even diet ones), roti, coolers, shooters and energy drinks.