1. Building your Meal Plan A how to guide
Nutrition 2
Building your Meal Plan
A how to guide

2. Aligning Actions to your Goals
Fat Loss
Equals
Actions
5 Hours of Training/Physical Activity
Get Stronger/
Fat Loss/
BF%
Making a schedule/routine
Calorie Control
Scale Weight
Becoming aware of the quantity of food you eat – Hand Measurements
Higher Protein Diet
Muscle Growth & Recovery
Basing your meals on protein sources
Choosing Quality Foods: Healthy Fats, Carbohydrates from vegetables, fruits, brown rice, quinoa, sprouted grains
Fat Loss/BF%
Food & Meal Prep, getting creative, exploring new recipes, trying new foods, packing a lunch, etc.

4. How your plate should look!

5. The quick and dirty method
THE RULES:
Protein Source with EVERY Meal
Vegetables with EVERY Meal
Complex Carbohydrates POST workout only
Healthy Fats EVERY day
Frequent Meals (3-4 hours – they do not all have to be big)
BUT DO NOT SNACK IN BETWEEN SNACKS! Give your body time to mobilize fat stores.

6. 7 steps to success An overview

7. Coming up with your plan of action
MEAL PREP “Hardest Workout of the Week”
When are you going to do it?
What are you going to cook?
Where do you find ideas?
Proteins
Vegetables – what with all the hype?
Grocery Shopping with a plan
The Staples
Grab/Go/Emergency Ideas

8. The Hardest Workout of the week
2 x Meal Preps/Week
One BIG Prep on Sunday/Monday:
2x Proteins
2x VEGETABLES Concoctions
1x Healthy Meal
Mini Prep-Mid Week:
1x Protein
1x VEGETABLE Concoctions

9. SHRED SUCCESS schedule : When are you going to grocery shop Meal Prep?
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
5:00 AM
6:00 AM
SHRED
7:00 AM
8:00 AM
9:00 AM
BOOTCAMP
10:00 AM
11:00 AM
12:00 PM
1:00 PM
2:00 PM
Groceries/ MEAL PREP
3:00 PM
4:00 PM
5:00 PM
 BIKE RIDE
6:00 PM
7:00 PM
MEAL PREP
8:00 PM
9:00 PM

10. High Performance Protein Food Recommendations
2-3 x Proteins
High Performance Protein Food Recommendations
Whole Eggs (omega 3)
Egg Whites
Chicken (skinless, breast, thighs, legs, whole)
Steak
Lamb
Salmon
Lean Beef (ground, roasts)
Turkey (ground, sausage, breast)
Fish (sole, tilapia, tuna, sea bass, cod)
Wild Meats (buffalo, elk, venison, emu, ostrch, bison)
Shrimp, scallops
Quinoa
Legumes (chick peas, black beans, kidney beans, navy beans)
Nuts – almonds, cashews, hazel nuts, brazil nuts, walnuts
Seeds – pine, chia
Almond and Nut Butters
Plain Greek Yogurt
Cottage Cheese
Almond Milk
Spinach
Biosteel Whey Isolate Protein Supplement
Biosteel Advanced Recovery Protein Supplement
Branch Chain Amino Acids (BCAA) Supplement

11. 2-3 X VEGETABLES Concoctions

12. Vegetables
You are on a calorie budget, you need to use these calories wisely. Vegetables are going to satisfy your hunger at very little 'cost' .
All of the great micronutrients you will reap the benefits from eating them
If you eat all junk = you will feel like junk = your workouts will be junk

13. High Performance Vegetable Sources
Spinach
Kale
Greens
Broccoli
Zucchini
Celery
Cauliflower
Egg Plant
Asparagus
Carrots
Mushrooms
Beets
Radish
Tomatoes
Red, Yellow, Orange Peppers
Green Beans
Cucumber
Green Pepper
Onions
Green Onions

14. 2 x Vegetable concoctions
Example
Vegetables
Flavours & Healthy Fats
Cooking Method 1
Mushrooms
Green Beans
Sweet Onion
Basil
Garlic
Coconut Oil
Sauté 2
Carrots
Broccoli
Cauliflower
Mrs.Dash Chipotle Seasoning
Extra Virgin Olive Oil
Roasted 3
Bok Choy
Onions
Water Chestnuts
Soya Sauce,
Almonds
little honey 4
Brussels Sprouts
Red Onion
President’s choice Balsamic Glaze
Salt/Pepper

15. 1 x Healthy Meal Recipe
Enough for 4-5 servings -- Freeze Half for convenient healthy frozen meals
Examples:
Crock Pot Recipe, Stew, Chili, Skillet, Soup, Jambalaya , Quiche
Some examples where to find these recipes:
SHRED Log-in Page
SHRED Facebook Group.. Make sure you share!
DEPTH Nutrition Facebook Page
DEPTH Pinterest
#Hashtag Search on Social Media

16. Grocery Shop
Shop with a list of foods that are going to help you build your meal plan :
Lean Protein
Small amount of quality fat
wide variety of vegetables
How does this work?
Pick out 1-2 proteins
4-8 different vegetables
low calorie seasonings and spices , vinegars (balsamic!), low-sugar sauces, no-sugar salsas
healthy fats to cook (Extra virgin olive oil, Coconut oil, etc.) or add to for flavour (Nuts, Seeds, Avocado, etc.)
+ Plus Ingredients for your healthy meal
+ Snacks/Fillers

17. Grocery shop Tips
Try new vegetables! Try picking up something new each time you go and figure out a way you'll use it in your meals.
Shop the exterior : Grocery stores are set up to group fresh food along the exterior and package products in the interior aisles.
Buy what is in season- Save some $$$
Take time to read the labels: Different brands of the same product can be completely different- give the nutrition label a read to avoid unwanted added sugars.

18. Cooking the Staples Prep 1 Proteins x2 Vegetables Concoction x2
Healthy Recipe x1
PRO 1: Extra Lean Turkey Sausages
VEG 1 - Roasted: Green Beans, with sautéed Mushrooms, Onions, Basil, Coconut Oil
HR: Ground Turkey Skillet- Ground Turkey, Onions, Peppers, with Taco Seasoning
PRO 2: Chicken Breasts
VEG 2- Sautéed: Zucchini, Pepper, Mushrooms, Onions , EVOO
Prep 2
Protein x1
Vegetables Concoction x1
PRO 3- Salmon
VEG 3 - Roasted: Cauliflower, Broccoli, Carrots, Mrs. Dash Chipotle, EVOO

19. How what you prepped would fit into your meals for the week:
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Breakfast Pro/QCarbs
VEG2
Lunch Pro/Fats/Veg
PRO2 HR
PRO3
VEG3
Dinner Pro/Veg/QCarbs
PRO1
VEG1
Snack Pro/Fats/Carbs

20. ADD THE FILLERS: Meals Monday Tuesday Wednesday Thursday Friday
Saturday
Sunday
Breakfast Pro/QCarbs
Eggs
1/3 Avocado & Salsa
Fish Oil
Oatmeal w/berries or banana
Or Stoked Oats Blend
Protein Shake (low carb)
Egg Scrambler w/ VEG2
*Overnight Chia Pudding
Fish oil
Sweet Potatoes
Egg Scrambler
w/veg left over from week
Avocado & Salsa
Lunch Pro/Fats/Veg
PRO2
VEG2
On top of Spinach
Balsamic/EVOO HR
On top of
Spinach
Blueberries
Thumb Goat Cheese
15g Crush Almonds
Balsamic Glaze
PRO3
VEG3
On top of 1/2 bagged salad
Lemon juice
Dinner
Protein/Carbs/
Fats
PRO1
VEG1
Quinoa
Whole Wheat Bun
Plantains
Asparagus
Sweet Potato Fried
FREE MEAL
Snack Pro/Fats/Carbs
3x Babybel Light Cheese
2x Pepperettes
Fruit: Berries
Can Tuna
½ Avocado
Cayenne Pepper or Lemon Pepper, Lemon juice
3x Babybel Cheese
20g Almonds
2x Babybel

21. ‘Emergency’ options Proteins: Vegetables:
Pre-Cooked Chicken/Turkey Stripes/Shrimp
Canned Tuna
Rotisserie Chicken
Deli Meats
Vegetables:
-Bagged salad/ Pre-Made Salads
Bagged Vegetables
Frozen vegetables
Pre-made vegetable mixes – ex Sobeys, Farm boy, Vincenzos

22. Grab/Go FRUIT- Nature’s Fastfood-! Apples, Pears, BERRIES! Celery
Cucumber
Cherry Tomatoes
Low-Fat Greek Yogurt
Rice Cakes
Hummus and veggies
Low Sugar Protein Bars- Carb Killa, Simply Whey
Protein Shakes/Bowls
Pepperettes
Deli Meat, Kielbasa
Babybel , string cheese (low-fat)
Jerky
Low-fat popcorn

23. Building YOUR Own Meal Plan
Smart Supplementation
Determine WHAT Supplements to use (See Supplement Recommendations Sheet)
Our Recommendations for Fat Loss
Biosteel HPSD (pink)
Biosteel Whey Isolate Protein
Greens+ Multi
Omega 3+ Vitamin D3
Lean Plus
BCAA Powder

24. KEY Take Home Messages
If keeping track of your caloric intake is overwhelming, start by following these simple steps: 1. Understand the Nutritional Rules and put them into practice. 2. Maintain your hydration levels. 3. Focus on consuming clean, nutrition, whole foods and making consistently smart choices. 4. Eat Breakfast, Lunch and Dinner + 1 Snack per day. Build your meals with protein, eat veggies with every meal and add in Fat and Protein as the Nutrition Rules suggest. 5. Follow the Precision Nutrition ‘ANYTIME’ and ‘POST-WORKOUT’ Plate guidelines incorporating healthy food choices which are consistent with the Nutrition Rules. 6. Start with a post-workout Whey Isolate Protein and Omega 3+ Vitamin D3 Fish Oil for supplements. 7. Bring in the good, cut out the crap.

25. Proper Nutrition is NOT just about Cutting OUT the BAD!
You have to NOURISH the body to get RESULTS!