FitFusion 20/30 Challenge

Meal Plan Download it here

Get Your Fuel!

Benefits of Our Meal Plan This meal plan is meant to promote healthy

weight loss when combined with our fitness

challenge.

This heart healthy meal plan will lower

cholesterol and boost your metabolism.

This meal plan will also improve skin, organ

function and energy levels.

This meal plan will ultimately establish the

foundation for a realistic and healthy

lifelong eating pattern.

One large fresh fruit

salad with 3 of your

favorite fruit types, ½

cup of Greek Yoghurt.

Sprinkle with multi-

seed.

Caprese Salad: A generous serving of fresh tomatoes and onions served with a small amount of

mozzarella cheese. Infused with olive oil and balsamic vinegar.

Half a handful of nuts- choose almonds or walnuts or a piece of fruit

Pan fried salmon cooked in extra Virgin Olive Oil, served with a whole avocado and green salad.

Omelet cooked with

one egg and plenty of

eggplant, red peppers

and zucchini.

Caprese Salad: A generous serving of fresh tomatoes and onions served with a

small amount of mozzarella cheese. Infused with olive oil and balsamic vinegar.

Half a handful of nuts- choose almonds or

walnuts or a piece of fruit

Roasted Mediterranean

vegetable bake-

includes eggplant,

zucchini, mushrooms,

and green, yellow and

red peppers, finished with

a small amount of

mozzarella cheese.

Natural plain yoghurt with fresh blueberries, strawberries and raspberries. Sprinkle with multi-seed.

Half a handful of nuts- choose almonds or walnuts or a piece of

fruit

Pan fried Trout cooked in Olive Oil. Serve with a large serving of Rocket Salad, tossed with

roasted pine nus and multi-grain seeds, with a red wine vinegar,

Zucchini and goats cheese Frittata.

Rocket salad tossed with

whole olives, capers,

and a small serving of

feta cheese.

Half a handful of nuts- choose almonds or

walnuts or a piece of fruit

Pan fried chicken in olive oil with carrot

couscous served with a whole olive salad

1

2

3

4

Days Breakfast Lunch Snack Dinner

A generous serving of raw carrot, cucumber

and celery crudités, dipped in home-made spicy hummus (mashed

Scrambled egg with feta cheese and cherry tomatoes.

A generous serving of raw carrot, cucumber and celery crudités, dipped in home-made spicy hummus (mashed

chickpeas and olive oil).

Half a handful of nuts- choose almonds or walnuts or a piece of fruit

Asparagus risotto served with chicken pieces.

One large fresh fruit

salad with 3 of your

favorite fruit types

Lettuce wraps: Add chicken, shredded carrots, tomatoes, cream cheese and

avocado. Serving of 4 wraps. Drizzle olive oil.

Half a handful of nuts- choose almonds or

walnuts or a piece of fruit

Tuna steak pan-fried, served on a bed of lentils and green salad.

Omelet cooked with one egg and plenty of eggplant, red peppers and zucchini.

Half a handful of nuts- choose almonds or walnuts or a piece of

fruit

Pan fried salmon in olive oil with a small portion of whole-wheat linguine, squeezed

lemon and lemon zest with pan fried asparagus and French beans

Natural plain yoghurt with fresh blueberries,

strawberries and raspberries. Sprinkle with multi-seed.

A generous serving of raw carrot, cucumber

and celery crudités, dipped in home-made spicy hummus (mashed chickpeas and olive oil).

Half a handful of nuts- choose almonds or

walnuts or a piece of fruit

Ratatouille made from tomato pasta and root

vegetables, served with chicken breast and rice

5

6

7

8

Days Breakfast Lunch Snack Dinner

Grilled chicken breast (add lemon pepper) with a serving of quinoa drizzled with olive oil and paprika.

Zucchini and goats cheese Frittata.

A generous serving of raw carrot, cucumber and celery crudités, dipped in home-made spicy hummus (mashed

chickpeas and olive oil).

Half a handful of nuts- choose almonds or walnuts or a piece of fruit

Mushroom risotto, topped with pan fried asparagus.

Scrambled egg with

feta cheese and

cherry tomatoes.

Spicy lentil soup, served with whole wheat pitta breads for dipping

Half a handful of nuts- choose almonds or

walnuts or a piece of fruit

Clam and sea-food linguine, tossed with rocket salad and pine nuts

Greek yoghurt served with fresh country apple and pear and Manuka Honey

Half a handful of nuts- choose almonds or walnuts or a piece of

fruit

Tuna and vegetable bake, served with a small amount of mozzarella

One large fresh fruit

salad with 3 of your

favorite fruit types

Tuna and celery brown pittas, drizzled with olive

oil

Half a handful of nuts- choose almonds or

walnuts or a piece of fruit

Quick cooked chick pea stew with roasted

root vegetables

9

10

12

Days Breakfast Lunch Snack Dinner

Spicy Minestrone Soup.

11

Omelet cooked with one egg and plenty of eggplant, red peppers and zucchini.

Broad beans tossed in lemon juice and olive oil, sprinkled with chili, served with roasted eggplant

Half a handful of nuts- choose almonds or walnuts or a piece of fruit

Rice wrapped in vine leaves, served with Parma ham and asparagus

Natural plain yoghurt

with fresh blueberries,

strawberries and

raspberries. Sprinkle

with multi-seed.

Beans mixed with tomatoes puree, roasted cherry tomatoes and fresh

celery

Half a handful of nuts- choose almonds or

walnuts or a piece of fruit

Sweet peppers roasted and served with Mediterranean vegetables, fresh garlic

and drizzled with homemade pesto- olive oil and basil

Zucchini and goats cheese Frittata.

Half a handful of nuts- choose almonds or walnuts or a piece of

fruit

Spicy lentil soup, served with whole wheat pitta breads for dipping

Scrambled egg with feta cheese and cherry

tomatoes.

Tuna and celery brown pittas, drizzled with olive

oil

Half a handful of nuts- choose almonds or

walnuts or a piece of fruit

Roasted fig and feta rocket salad, served

with balsamic vinegar and olive oil

13

14

15

16

Days Breakfast Lunch Snack Dinner

Spicy Minestrone

Soup.

One large fresh fruit

salad with 3 of your

favorite fruit types

Broad beans tossed in lemon juice and olive oil, sprinkled with chili, served with roasted eggplant

Half a handful of nuts- choose almonds or walnuts or a piece of fruit

Roasted pear and walnut salad served with cuts of lean chicken

Omelet cooked with

one egg and plenty of

eggplant, red peppers

and zucchini.

Beans mixed with tomatoes puree, roasted cherry tomatoes and fresh

celery

Half a handful of nuts- choose almonds or

walnuts or a piece of fruit

Pan fried salmon cooked in extra Virgin Olive Oil, served with a whole avocado and

green salad.

Natural plain yoghurt with fresh blueberries, strawberries and raspberries. Sprinkle with multi-seed.

Half a handful of nuts- choose almonds or walnuts or a piece of

fruit

Pan fried salmon in olive oil with a small portion of whole-wheat linguine, squeezed

lemon and lemon zest with pan fried asparagus and French beans

Natural plain yoghurt with fresh blueberries,

strawberries and raspberries. Sprinkle with multi-seed.

A generous serving of raw carrot, cucumber

and celery crudités, dipped in home-made spicy hummus (mashed chickpeas and olive oil).

Half a handful of nuts- choose almonds or

walnuts or a piece of fruit

Roasted vegetable

bake- includes

eggplant, zucchini,

mushrooms, and green,

yellow and red peppers,

finished with a small

amount of mozzarella

cheese.

17

18

19

20

Days Breakfast Lunch Snack Dinner

Grilled chicken breast (add lemon pepper) with a serving of quinoa drizzled with olive oil and paprika.

Scrambled egg with feta cheese and cherry tomatoes.

Spicy lentil soup, served with whole wheat pitta breads for dipping

Half a handful of nuts- choose almonds or walnuts or a piece of fruit

Pan fried chicken in olive oil with carrot couscous served with a whole olive salad

Greek yoghurt served

with fresh country

apple and pear and

Manuka Honey

Spicy Minestrone Soup Half a handful of nuts- choose almonds or

walnuts or a piece of fruit

Asparagus risotto served with chicken pieces.

One large fresh fruit

salad with 3 of your

favorite fruit types

Half a handful of nuts- choose almonds or walnuts or a piece of

fruit

Tuna steak pan-fried, served on a bed of lentils and green salad.

Omelet cooked with one egg and plenty of

eggplant, red peppers and zucchini.

Broad beans tossed in lemon juice and olive

oil, sprinkled with chili, served with roasted eggplant

Half a handful of nuts- choose almonds or

walnuts or a piece of fruit

Pan fried salmon in olive oil with a small

portion of whole-wheat linguine, squeezed lemon and lemon zest with pan fried asparagus and French beans

21

22

23

24

Days Breakfast Lunch Snack Dinner

Tuna and celery brown pittas, drizzled with olive oil

Natural plain yoghurt with fresh blueberries, strawberries and raspberries. Sprinkle with multi-seed.

Beans mixed with tomatoes puree, roasted cherry tomatoes and fresh celery

Half a handful of nuts- choose almonds or walnuts or a piece of fruit

Ratatouille made from tomato Passata and root vegetables, served with chicken breast and rice

Zucchini and goats

cheese Frittata. Spicy Minestrone Soup Half a handful of nuts-

choose almonds or

walnuts or a piece of fruit

Mushroom risotto, topped with pan fried asparagus

Scrambled egg with feta cheese and cherry tomatoes.

Half a handful of nuts- choose almonds or walnuts or a piece of

fruit

Clam and sea-food linguine, tossed with rocket salad and pine nuts

One large fresh fruit

salad with 3 of your

favorite fruit types, ½

cup of Greek Yoghurt.

Sprinkle with multi-

seed.

Broad beans tossed in lemon juice and olive

oil, sprinkled with chili, served with roasted eggplant

Half a handful of nuts- choose almonds or

walnuts or a piece of fruit

Tuna and vegetable bake, served with a

small amount of mozzarella

25

26

27

28

Days Breakfast Lunch Snack Dinner

Tuna and celery brown pittas, drizzled with olive oil

Omelet cooked with one egg and plenty of eggplant, red peppers and zucchini.

Beans mixed with tomatoes puree, roasted cherry tomatoes and fresh celery

Half a handful of nuts- choose almonds or walnuts or a piece of fruit

Quick cooked chick pea stew with roasted root vegetables

Natural plain yoghurt

with fresh blueberries,

strawberries and

raspberries. Sprinkle

with multi-seed.

Caprese Salad: A generous serving of fresh tomatoes and onions served with a

small amount of mozzarella cheese. Infused with olive oil and balsamic vinegar.

Half a handful of nuts- choose almonds or

walnuts or a piece of fruit

Rice wrapped in vine leaves, served with Parma ham and asparagus

29

30

Days Breakfast Lunch Snack Dinner

Exceptions This diet is based on a Mediterranean meal plan. Hence, it’s high on fish produce. If applicable, substitute all fish meals with ground turkey (97% lean) or chicken breast.