200lb

Your Empowered Meal-plan

Contents Pros and Cons ................................................................................................................................................................ 4

Monday .......................................................................................................................................................................... 6

BREAKFAST..................................................................................................................................................................... 6

BANANA SPLIT OATMEAL .......................................................................................................................................... 6

LUNCH ............................................................................................................................................................................ 6

CAJUN CHICKEN WITH SWEET POTATO MASH .......................................................................................................... 6

DINNER .......................................................................................................................................................................... 7

JAPANESE STYLE SEA BASS WITH STICKY RICE ........................................................................................................... 7

MAGIC 20 ITEM .............................................................................................................................................................. 8

SNICKERS .................................................................................................................................................................... 8

TOTAL CALORIES 2525 ............................................................................................................................................... 8

Tuesday .............................................................................................................................................................................. 9

BREAKFAST..................................................................................................................................................................... 9

CHOCOLATE AND BLUEBERRY PROTEIN PANCAKES WITH HONEY DRIZZLED GREEK YOGHURT AND CRUSHED

NUTS .......................................................................................................................................................................... 9

QUICK LUNCH (made the night before) ....................................................................................................................... 10

SPICED TURKEY WITH BABY POTATOES AND SPINACH ........................................................................................... 10

INGREDIENTS: .......................................................................................................................................................... 10

DINNER ........................................................................................................................................................................ 10

PAN FRIED SALMON WITH GARLIC AND HERB FRIED ASPARAGUS AND QUICK QUINOA ....................................... 10

MAGIC 20 ITEM ............................................................................................................................................................ 11

BEN AND JERRY’S PHISH FOOD ................................................................................................................................ 11

150 GRAMS .............................................................................................................................................................. 11

TOTAL DAILY CALORIES 2630 ....................................................................................................................................... 11

Wednesday ...................................................................................................................................................................... 12

BREAKFAST................................................................................................................................................................... 12

BREAKFAST BURRITO ............................................................................................................................................... 12

LUNCH .......................................................................................................................................................................... 12

CHICKEN AND AVOCADO SALAD WRAP................................................................................................................... 12

DINNER ........................................................................................................................................................................ 13

GARLIC PRAWNS WITH SWEET POTATO MASH AND CRISPY KALE ......................................................................... 13

MAGIC 20 ITEM ............................................................................................................................................................ 14

STICKY TOFFEE PUDDING ......................................................................................................................................... 14

(1 X 115G PUDDING) ................................................................................................................................................ 14

TOTAL DAILY CALORIES 2556 ................................................................................................................................... 14

Thursday .......................................................................................................................................................................... 16

BREAKFAST................................................................................................................................................................... 16

SNICKERS OATMEAL ................................................................................................................................................ 16

QUICK LUNCH: ............................................................................................................................................................. 16

SUN DRIED TOMATO AND PESTO CHICKEN PASTA ................................................................................................. 16

DINNER ........................................................................................................................................................................ 17

EASY CHICKEN PAD THAI.......................................................................................................................................... 17

MAGIC 20 ITEM ............................................................................................................................................................ 18

Soft scoop Ice cream ................................................................................................................................................ 18

TOTAL DAILY CALORIES 2620 ................................................................................................................................... 18

Friday ............................................................................................................................................................................... 19

BREAKFAST................................................................................................................................................................... 19

IN A RUSH SMOOTHIE .............................................................................................................................................. 19

LUNCH .......................................................................................................................................................................... 19

QUICK LUNCH SPICY TURKEY AND BLACK BEAN ...................................................................................................... 19

BURRITO .................................................................................................................................................................. 19

DINNER ........................................................................................................................................................................ 20

ASIAN SPICED STEAK WITH RICE NOODLES ............................................................................................................. 20

MAGIC 20 ..................................................................................................................................................................... 21

CHEESECAKE (1 REGULAR SLICE) ............................................................................................................................. 21

TOTAL CALORIES 2630 ............................................................................................................................................. 21

SATURDAY ........................................................................................................................................................................ 22

BREAKFAST IN BED ....................................................................................................................................................... 22

EGGS BENEDICT WITH SMOKED SALMON ............................................................................................................... 22

LOW CALORIE QUICK PICK LUNCH ON THE GO ........................................................................................................... 23

(WHAT TO QUICKLY GRAB FROM AN EXPRESS OR LARGER SUPERMARKET) .......................................................... 23

SATURDAY NIGHT TAKEAWAY (sort of) ....................................................................................................................... 23

CHICKEN CURRY AND RICE ....................................................................................................................................... 23

MAGIC 20 ..................................................................................................................................................................... 24

HAVE A DRINK ON US .............................................................................................................................................. 24

TOTAL DAILY CALORIES 2708 ................................................................................................................................... 24

Sunday ............................................................................................................................................................................. 25

THE FULL ENGLISH ....................................................................................................................................................... 25

INGREDIENTS ........................................................................................................................................................... 25

SUNDAY LUNCH ........................................................................................................................................................... 25

DINNER ........................................................................................................................................................................ 26

STICY CHICKEN AND VEG STIRY FRY ......................................................................................................................... 26

MAGIC 20 ..................................................................................................................................................................... 27

PRINGLES X 15 ......................................................................................................................................................... 27

TOTAL DAILY CALORIES 2257 ................................................................................................................................... 27

Your Shopping list .................................................................................................................................................... 28

Easy Fat Loss Meal Plan

Thank you for downloading this 7-day meal plan. Before you jump right in let’s just go through a

few things first.

1. This is just an example of how your 7 days of meals COULD look. You don’t have to eat

everything on here, we just want to give you some great recipe ideas.

2. This is just an estimation of the number of calories you will need to consumer if you are to

achieve the goals you have set out. No calorie calculator can be exact, this just an evidence

based estimated guess. Level 1 of the Empowered By Eating Course will give you a personalised

number that’s very specific to you.

3. As a general rule, we don’t expect you to follow a meal plan throughout a week, month etc.

This comes both from an ethical standpoint and an adherence one too. what we are doing here is

purely indicating HOW the calories could look within a given day as well as giving you some ideas

for delicious meals.

Pros and Cons of a meal plan

Pros

• Gives an idea of how to structure your meals.

• Gives an understanding of how many calories are in the food you eat.

• Helps you understand portion sizes.

Cons • Too restrictive.

• Causes anxiety if can’t get exact food or ingredients.

• No freedom to change meals based on taste and preferences.

• Not personalised.

Below is an example how one of our clients just like you set out their meals based on their personal

calculations and taste.

These are just ideas and recipes, they are not your exact meals that are perfect for you, but you

can try them if you like the look of the recipes.

The calories and macronutrients have been calculated for each meal to allow them to fit within a

specific goal. The serving sizes have also been included too.

The plan has been designed to simply give you an idea of how a full week of eating could look that

fits within the calorie goals set.

This is just a glimpse into what we do.

By heading over to our website you will discover how to make any plan personalised to you.

Over there we take you through step-by-step.

EVERYTHING you need to know about nutrition starting at the absolute basics and teaching you at

your pace.

http://www.empoweredbyeating.com/

We know what works, what doesn’t and how important it is to have something that gives long term results, is

sustainable, and easy to follow. We know the secrets and now you can too! Join Empowered By Eating For

£1 per month

BREAKFAST

BANANA SPLIT OATMEAL

INGREDIENTS:

• Oats 70G

• Chocolate protein powder 30g

• Banana 1/2

• Strawberries 100G

• Semi skimmed milk (or substitute – almond etc.) 200ML

• Greek yogurt – 100G

• Crushed nuts 15G

DIRECTIONS:

MIX AND GO – ITS MONDAY YOU’RE IN A RUSH!

TOTAL CALORIES 730

P48 C74 F26 FIB7

LUNCH

CAJUN CHICKEN WITH SWEET POTATO MASH

INGREDIENTS:

• Chicken breast – 180g

• Cajun seasoning - tsp

• Olive oil – 3g

• Feta cheese – 30g

• Sweet potato – 200g

• Sweet chilli sauce – 20g

Monday

DIRECTIONS:

(Made the night before – can increase servings and fridge or freeze)

Sweet potatoes mash:

• Wash and peel potatoes, then place in food processor or finely chop, add boiling water and

sea salt to cover and stir occasionally.

(You can now buy steam in bag sweet potatoes if you’re out and about and need to

grab something quick for lunch, and have a microwave)

The Cajun Chicken:

• On a small dish put the table spoon of oil and the Cajun spice and spread it out.

• Take your chicken breast and cover both sides.

• Then either pan fry or wrap in tin foil and oven cook.

• Steam in the bag vegetable of choice to go on side.

TOTAL CALORIES 612

P52 C63 F17 FIB10

DINNER

JAPANESE STYLE SEA BASS WITH STICKY RICE

INGREDIENTS:

• Sea bass filet 240g

• Ginger

• Garlic

• Spring onion

• Chilli

• Coriander

• Low salt soy sauce 10ml

• Fish sauce 1/2tbsp

• Basmati rice 70g

• 3/4 can low fat coconut milk (300ml)

• Green beans and asparagus

DIRECTIONS:

The Sea bass:

• Chop the spring onion, garlic, chilli and coriander, add to a bowl with 1 tbsp low salt soy

sauce and ½ tbs fish sauce and give it a mix up.

• Place the sea bass in foil and pour the ingredients from the bowl over it – Place in oven for

around 20 minutes or until done.

The Sticky rice:

• Add rice, coconut milk and water to the pan.

• Season with salt.

• Bring to boil then simmer until cooked.

• Steam the vegetable and serve.

TOTAL CALORIES 933

P53 C63 F54

MAGIC 20 ITEM

SNICKERS

Can be eaten at any time during the day

TOTAL CALORIES 250

P4 C33 F12

TOTAL CALORIES 2525

P157, C233, F109, FIB20

BREAKFAST

CHOCOLATE AND BLUEBERRY PROTEIN PANCAKES WITH HONEY DRIZZLED GREEK

YOGHURT AND CRUSHED NUTS

INGREDIENTS:

• Egg whites - 4

• Oats – 80G

• Chocolate protein powder – 30g

• Blueberries (fresh or frozen) -140G

• Pinch cinnamon

• Pinch stevia or an alternative sweetener

• (and a blender)

• add some almond milk if it’s too thick

• low cal cooking spray

• honey 10g

• greek yogurt 140g

• brazil nuts 20g

DIRECTIONS:

Blend all the ingredients (except yoghurt and honey) then pan fry on both sides mix the honey

and the yoghurt and serve over the pancakes.

TOTAL CALORIES 807

P66 C73 F27 FIB8

Tuesday

QUICK LUNCH (made the night before)

SPICED TURKEY WITH BABY POTATOES AND SPINACH

INGREDIENTS: • Turkey – 130g

• Cayenne pepper – to liking

• Thyme

• Garlic

• Rosemary

• Baby new potatoes – 420g

• Tbsp olive oil

DIRECTIONS:

Turkey:

• Add thyme, garlic, rosemary and cayenne pepper to a small plate with the tbsp oil.

• Brush both sides of turkey and fry in pan with low cal cooking spray or wrapped in foil in

oven.

Potatoes:

• Pierce and add to pan of sea salted water, bring to boil and simmer.

Spinach:

• Simply wash and add.

TOTAL CALORIES 533

P48 C69 F9 FIB6

DINNER

PAN FRIED SALMON WITH GARLIC AND HERB FRIED ASPARAGUS AND QUICK QUINOA

INGREDIENTS:

• Salmon filet 200g

• Coconut oil 15g

• Garlic

• Rosemary

• Asparagus

• Coconut oil 10g (for asparagus)

• Quinoa 75g

DIRECTIONS:

• Simply add the salmon skin side down to a pan sprayed with low cal spray

• Season with salt, black pepper and garlic,

• Cook on both sides until you’re happy

• Meanwhile add the quinoa to a pan, bring to the boil and simmer just like you would with

rice

• For the asparagus, add it to a hot pan of coconut oil, season with sea salt, rosemary and

garlic and black pepper and cook for a few minutes.

TOTAL CALORIES 866

P50 C52 F16

MAGIC 20 ITEM

BEN AND JERRY’S PHISH FOOD

150 GRAMS

TOTAL CALORIES 405

P5 C52 F20

TOTAL DAILY CALORIES 2630 P169, C246, F106, F24

BREAKFAST

BREAKFAST BURRITO

INGREDIENTS:

• 1 Whole-wheat tortilla wrap

• Eggs 4

• Low fat cheese 40g

• Onion

• Tablespoon salsa

• Black beans 25g

• Coconut oil 10g

DIRECTIONS:

• In a pan add beans, salsa and onion and heat gently for a few minutes whilst scrambling

the eggs in a pan with coconut oil.

• Add the eggs to the wrap, pour over the beans and salsa and sprinkle with the grated

cheese and wrap up.

TOTAL CALORIES 815

P48 C57 F43 FIB6

LUNCH

CHICKEN AND AVOCADO SALAD WRAP

INGREDIENTS:

• Chicken 200G

• avocado 2/3

• 1/2 tsp garlic powder

Wednesday

• 1/2 tsp salt

• 1/2 tsp black pepper

• 2 tsp lime juice

• 1 tsp fresh coriander

• Total 0% Greek Yogurt 90g

• wholemeal wrap

DIRECTIONS:

• Pan fry the chicken seasoning with salt, black pepper and garlic

• Spread the yoghurt on the wrap

• Once cooked, dice the chicken and add to the wrap and squeeze with some lime

TOTAL CALORIES 947

P70 C92 F36 FIB9

DINNER

GARLIC PRAWNS WITH SWEET POTATO MASH AND CRISPY KALE

INGREDIENTS:

• Prawns 200g

• Garlic

• Cajun seasoning

• Olive oil 10g (1tbsp)

• Sweet potato 250g

• Green and red peppers

• Spring onions

• Chilli

DIRECTIONS:

• Peel and chop the sweet potato, add to pan, cover with water and bring to boil then simmer

until cooked

• Over a medium heat stir fry the prawns in the olive oil adding the garlic, Cajun seasoning,

spring onion, peppers and chilli

• Once sweet potatoes is soft, create a mash and serve alongside the prawns

TOTAL CALORIES 442

P37 C45 F12

MAGIC 20 ITEM

STICKY TOFFEE PUDDING

(1 X 115G PUDDING)

CALORIES 352

TOTAL DAILY CALORIES 2556

P158, C240, F109

Come and visit EmpoweredFIT gym on the Wirral

BREAKFAST

SNICKERS OATMEAL

INGREDIENTS:

• Oats 60g

• Chocolate protein powder 40g

• almond (or other nut butter) 25g

• sugar free caramel syrup (Walden’s farm etc.) 2tbsp

• unsweetened almond milk 200ml

DIRECTIONS:

Simply mix and enjoy

TOTAL CALORIES 547

P37 C34 F18

QUICK LUNCH:

SUN DRIED TOMATO AND PESTO CHICKEN PASTA

INGREDIENTS:

• Pasta 70g

• Chicken breast 140g

• Coconut oil 10g

• Pesto (green or red) 20g

• Pine nuts 15g

• Sun dried tomato 30g

• Garlic

Thursday

• rosemary

DIRECTIONS:

• Add pasta to pan, add water, bring to boil and simmer until cooked to liking

• Meanwhile pan fry the chicken in coconut oil whilst seasoning with salt, black pepper, garlic

and rosemary

• Drains the remaining water from the pan once cooked and add the chicken to the pasta pan

• Add remaining ingredients and give a stir on the heat for a few minutes

• (Cool and place in tub ready for the next day if making it day before.)

TOTAL CALORIES 737

P53 C72 F25 FIB18

DINNER

EASY CHICKEN PAD THAI

INGREDIENTS:

• Chicken breast 140g

• Rice noodles 75g

• Coconut oil 15g

• Bean sprouts 150g

• Spring onions

• Eggs 2

• Roasted peanuts 15g

• Low salt soy sauce 2tbsp

• Sweet chilli sauce 2 tbsp

DIRECTIONS:

• Add noodles to pan, cover with water, boil and simmer until cooked

• Add the oil to the pan

• Fry the chicken spring onions and bean sprouts

• Add the eggs to a cleared part of the pan and cook, then mix all together

• Add the soy sauce, the sweet chilli sauce and the peanuts and mix everything together

serve.

TOTAL CALORIES 820

P6 C69 F36

MAGIC 20 ITEM

Soft scoop Ice cream

33% Less fat with cocopops rocks on top for that added crunch. (275g ice cream, 28g cocopops

rocks)

CALORIES 516

P9 C76 F19

TOTAL DAILY CALORIES 2620

P170, C256, F101, FIB46

BREAKFAST

IN A RUSH SMOOTHIE

INGREDIENTS:

• Kale 100g

• Frozen berries 230g

• Greek yoghurt 130g

• Protein powder 30g

• Flaxseed 15g

• Cashews 20g

DIRECTIONS:

• Place the ingredients into blender, kale first, then berries then everything else, add water,

mix it up... Go!

TOTAL CALORIES 542

P48 C42 F18

LUNCH

QUICK LUNCH SPICY TURKEY AND BLACK BEAN

BURRITO

INGREDIENTS:

• Turkey breast 150g

• Whole wheat wrap 2

• ½ tin black beans 50g

Friday

• Avocado 1/2

• Fajita spice mix

• Hot sauce 1 tbsp

• Salsa 2tbsp

DIRECTIONS:

• Pan fry the turkey in low cal cooking spray

• Add the spice mix to the pan and coat

• Add the beans to a pan of water, bring to boil then simmer until cooked

• Chop the avocado and lay it on the wrap, add the turkey, the black beans, the salsa and

finally the hot sauce

• Enjoy!

TOTAL CALORIES 830

P62 C99 F22

DINNER

ASIAN SPICED STEAK WITH RICE NOODLES

INGREDIENTS:

• Rump steak sliced into strips 150g

• Chinese 5 spice

• Olive oil 10g

• Rice noodles 100g

• Beansprouts

• Spring onion

• Fish sauce 1tbsp

• Low salt soy sauce 1tbsp

• Sesame oil 2 tbsp

• Fresh chilli

TOTAL CALORIES 897

P38 C71 F52

MAGIC 20

CHEESECAKE (1 REGULAR SLICE)

CALORIES 360 P6 C28 F25

TOTAL CALORIES 2630

P154, C239, F117, FIB35

BREAKFAST IN BED

EGGS BENEDICT WITH SMOKED SALMON

INGREDIENTS:

• Smoked salmon 70g

• Eggs 4

• Bacon 4 rashers

• Wholemeal bagel 1

• Light mayonnaise 2 tbsp

• Dijon mustard 1tbsp

• Lemon juice

• Butter 2 tbsp

• Salt

• Cayenne pepper

DIRECTIONS:

• Slice and Toast the bagel

• Poach eggs

• Fry bacon in low cal spray

• Whisk the mayonnaise, lemon juice, mustard and cayenne pepper, then melt the butter and

quickly add and stir into the mixture.

• To serve place the bagels curved side down, place the bacon on top, then the eggs and

finally drizzle with hollandaise sauce.

TOTAL CALORIES 1021

P59 C43 F56

SATURDAY

LOW CALORIE QUICK PICK LUNCH ON THE GO

(WHAT TO QUICKLY GRAB FROM AN EXPRESS OR LARGER SUPERMARKET)

Pick one Source of Protein:

• Ready cooked Chicken 150g

• Turkey 150g

• Beef 150g

Pick 2

• Salad pot – no dressing

• Packet of wholegrain rolls (2 roll)

Pick 1

• Small pot of fruit

• 1 piece of fruit

• Water or diet drink

TOTAL CALORIES 668

P51 C80 F13

SATURDAY NIGHT TAKEAWAY (sort of)

CHICKEN CURRY AND RICE

INGREDIENTS:

• Chicken 120g

• Coconut oil 5g

• Curry spice mix

• (or individual ingredients – cumin, garlic, chilli, ginger)

• Low fat coconut milk 300ml

• Rice 130g

• Spinach

• Onions

DIRECTIONS:

• Pan fry the chicken in coconut oil

• Add the spinach and onions to pan

• Season with salt, pepper, garlic, cumin

• Add the rice to a pan of water bring to boil then simmer until cooked

• In another pan, gently heat the coconut milk whilst adding the curry powder or the individual

ingredients

• Serve

TOTAL CALORIES 820

P40 C106 F26

MAGIC 20

HAVE A DRINK ON US

Choice – 1 pints Guinness (200 calories)

Or 2 glasses wine (250 calories)

Or 2 bottles corona light (200 calories)

Or 4 glasses of gin and Slimline tonic (200 calories) Or

2 glasses of Prosecco (220 calories)

TOTAL DAILY CALORIES 2708

P162 C229 F106

THE FULL ENGLISH

INGREDIENTS:

• Eggs 2

• Bacon medallions 4

• Mushroom

• Tomato

• Beans ½ tin

• Wholemeal bread 4

DIRECTIONS:

You know what to do …. now go eat!

TOTAL CALORIES 916

P69 C111 F20

SUNDAY LUNCH

INGREDIENTS:

• Turkey 140g

• Beef 140g

• Lower calorie roast potatoes

• Roasting potatoes 400g

• Garlic

• Vegetable stock (cube)

• Olive oil 3tbsp

• Gravy granules

• Vegetable – any of your choice

Sunday

DIRECTIONS:

• Put the potatoes and garlic in a roasting tin

• Pour over the stock

• Brush the tops of the potatoes with the olive oil

• Season with salt, black pepper, rosemary and thyme

Gravy:

• Granules plus boiling water and give it a stir.

TOTAL CALORIES 1083

P57 C73 F52

DINNER

STICY CHICKEN AND VEG STIRY FRY

INGREDIENTS:

• Chicken breast 150g

• Low salt soy 1tbsp

• Chilli

• Garlic

• Ginger

• Bean sprouts 100g

• Spring onion 100g

• Bok Choi 100g

• Coconut oil 20g

DIRECTIONS:

• Slice the chicken, add the oil to the pan, and add seasoning to the chicken in the form of

salt and black pepper.

• Add the chicken to the pan along with the garlic, chilli and ginger. Add the sweet chilli once

the chicken has been cook through to coat so it becomes sticky.

• Finally add the bean sprouts, spring onion and Bok Choi and the soy sauce and cook for a

few minutes. Serve and enjoy

TOTAL CALORIES 408

P1 C15 F9

MAGIC 20 PRINGLES X 15

Calories 150 P1 C15 F9

TOTAL DAILY CALORIES 2257

P172 C172 F107 FIB51

Take a look at your Shopping list below

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Chris Ellerby-Hemmings Dean Conor

Your Shopping list

Bases:

• Oils/Herbs/spices/flavourings

• Olive oil

• Coconut oil

• Low cal cooking spray

• Sea salt

• Black pepper

• Cajun seasoning

• Ginger

• Garlic

• Chilli

• Cinnamon

• Cayenne pepper

• Thyme

• rosemary

• coriander

• fajita spice mix

• Chinese 5 spice

• Curry spice mix

• Dijon mustard

• Sweet chilli sauce

• Low salt soy sauce

• Fish sauce

• Stevia (or another sweetener)

• Honey

• Lime juice

• Hot sauce

• Sesame oil

• Vegetable stock

• Gravy granules

Breads:

• Wholemeal or other wraps

• Wholemeal bagel or alternative

• Wholemeal or other bread

Dairy:

• Eggs

• Carton of egg whites (optional)

• butter

• Milk (or milk substitute)

• Greek Yoghurt

• Feta Cheese

• Low fat cheese

• Light mayonnaise

Fresh Produce:

• Meat/pountry/fish.

• Rump steak.

• Chicken Breast

• Turkey breast.

• Salmon filet (or whole/side).

• prawns

• Sea bass

• Smoked salmon

• bacon

• Fruit/veg/potato/nuts/seeds

• Bananas

• Strawberries

• Blueberries (fresh or

frozen)

• Avocado

• Frozen berries

• Spring onion

• Green and red pepper

• Green beans

• Asparagus

• onion

• beansprouts

• kale

• spinach

• mushrooms

• tomatoes

• Sweet potato

• Baby new potato

• Roasting

• potatoes

• Cashews/macadamias/almond

s/walnuts

• Pine nuts

• flaxseeds

Magic 20 Items:

• Snickers (or other chocolate

bar)

• Ben n Jerrys Ice cream

(or another brand)

• Small sticky toffee pudding

• Chip shop chips

• Bread sauce

• Slice of cheesecake

• Alcohol of choice (if you

desire)

• Pringles x15 (or other crisps

of choice)

Tinned/Boxed/Packaged/Jars

• Basmati rice

• quinoa

• Oats

• Rice noodles

• o Pasta (of choice)

• Low fat coconut milk

• Salsa

• Tinned black beans

• Chocolate protein powder

• Nut butter (almond, cashew etc.)

• Sugar free caramel syrup

• Green or red pesto

• Sun dried tomatoes

• Tinned tomatoes