Documente Academic
Documente Profesional
Documente Cultură
OF BODY
TRANSFORMATION
MEDICAL DISCLAIMER
Always consult your medical practitioner, registered dietitian or nutritionist before
making any significant changes to your diet - particularly if you are an adolescent,
pregnant, breastfeeding or have or develop a medical condition.
Whilst our recipes can help most people lose or gain weight as part of a calorie
controlled diet and active lifestyle, they have not been specifically designed for you
and individual results will vary.
----------------------2----------------------
ALL ABOUT PROTEINS
SO, WHY DO WE NEED PROTEINS?
WHAT DO WE RECOMMEND?
----------------------3----------------------
ALL ABOUT FATS
WHAT IS A HEALTHY FAT?
----------------------4----------------------
WHAT IS THE BEST DIET?
----------------------5----------------------
FORGET CALORIE COUNTING
THE PROBLEMS WITH CALORIE COUNTING
THE CALORIE COUNTING ANTIDOTE
----------------------6----------------------
CREATE THE PERFECT MEAL
STRATEGIES FOR HAVING HEALTHY FOOD AVAILABLE WHEN YU NEED IT
----------------------7----------------------
HACKING SLEEP
CREATE A SLEEP ROUTINE
OPTIMIZING THE SLEEP ENVIRONMENT
----------------------8----------------------
HEALTHY RECIPES
WELCOME TO YOUR
TRANSFORMATION BOOK
I would like to introduce you to myself Petko Todorov.
I am a personal trainer and have been working in the
fitness industry for more than 2 years.
In this book, you will find some strategies and healthy recipes which will help you
achieve your goals.
The key is learning to tune into your body and balance feel goods with what is
actually good for you and by concentrating on 3 pillars of a healthy lifestyle. Eating
the right foods, good cardiovascular system, and appropriate strength training.
ALL ABOUT
CARBOHYDRATES
Carbohydartes are the sugars, starches
and fibers in fruits, grains, vegetables
and milk products. Despite their
unpopularity in trendy diets, carbs are
an important part of your nutrition and
a core food group.
Many reserches have shown that the body can tolerate carbohydrates after
exercise. In order to process any carbohydrate, your body must first brake it down
into simple sugars regardless of whether the food source is a doughnut or a high
fibre sweet potato.
Once broken down and absorbed, this simple sugars travel to the liver and
replenish your bodies energy stores. From there they enter the bloodstream and
provide the fuel for the cells and your body to function.
Once broken down and absorbed, this simple sugars travel to the liver and
replenish your bodies energy stores. From there they enter the bloodstream and
provide the fuel for the cells and your body to function.
Complex carbs are called polysaccharidies and have three or more sugars. These
starchy foods take the longest to breakdown and be absorbed into the body.
The differences between carbs deemed healthy and unhealthy is the speed at which
they are digested and absorbed.
Healthy carbs take longer to break down and be absorbed by the body because of
their complex molecular structure. Simple carbs are digested and absorbed much
faster because they typically contain one or two sugars.
The common complex carbs include beans, peas, lentils, potatoes, corn,
whole-grain breads, cereals and vegetables.
The most prevalent types of simple carbohydrates are sweets, soft drinks, candies
and syrup. These are made with heavily processed and refined sugars. Lacking any
nutritional value, minerals or fibers, they are referred to as “empty calories” and
could lead to weight gain.
While all carbs functions as relatively quick energy sources, simple carbs cause
immediate burst of energy. They spike blood sugar levels, creating sugar highs,
followed by immediate and often unconfortable drop in blood sugar.
As I have already mentioned, your body breaks carbs down into simple
monosaccharidies and these are absorbed through the small intestine and enter the
bloodstream.
When they reach the liver they are converted to glucose (fuel) and are then sent
back into the blood stream along with insulin, ready to fuel your body’s core needs
and prepare you for physical activity.
If you have too low carbohydrate intake and your glycogen stores are insufficient,
your body starts to consume protein for fuel (catabolism), which is not great for
body composition. This can be a problem as your body needs protein to make and
maintain your muscles.
In addition to fuel for your body, complex carbs also include fibre, an essencial
requirement for healthy digestion.
Over eating too many simple carbs can Low or moderate in calories
lead to heart diseases and diabetes.
Instead try to eat healthier complex
carbs, as these can reduce the risk of
developing coronary problems and can
even help you to lose weight.
TOP TIP
Can be high in cholesterol and
trans fats If you are a fan of bread and
can’t cut it out of your life, next
time you go to the supermarket
look sourdough bread.
It is more digestible, has a
lower glycaemic index and is
less likely to cause a food
intolerance.
ALL ABOUT
PROTEINS
Proteins are organic molecules made up
of amino acids: the building blocks of life.
The key thing about amino acids is that there are two main categories. The first
group are called essencial amino acids. Your body cannot make this, so must
consume them in your diet. Not eating enough, or the right type of amino acids can
lead to problems. Then there are the non-essencial amino acids, these your body
can manufacture.
That while it’s true your body needs protein, it’s essencial that your diet includes
the right mix of the three macronutrients (protein, fats and carbs).
Unsaturated fats are soft or in liquid form at room temperature. They are
generally considered to be healthy fats because they can improve blood cholesterol
levels, ease inflamation, stabilise heart rhythms, and play a number of other
beneficial roles.
They are predominantely found in plant-derived foods such as vegetable oils, nuts,
seeds, and are classified into two types: mono-unsaturated fats and
poly-unsaturated fats.
Mono-unsaturated fats are found in high concentrations in extra virgin olive oil,
peanuts, avocados, nuts (such as almonds, hazelnuts and pecans) and seeds such
as pumpkin and sesame seeds.
Polyunsaturated fat (omega 3) are found in high concentrations in: flaxseed oil,
walnuts and fish. They are an important type or fat that the body can’t make, so
they must come from food.
An excellent way to get these omega 3 fats in by eating fish 2-3 times a week.
Saturated fat is solid at room temperature. It’s good to be reminded that all foods
containing fat have a mix of different types of fats. Even healthy foods like chicken,
beef and nuts have small amounts of saturated fat.
Saturated fat is mainly found in meat, but coconut oil and a few other plant-derived
foods can have high amounts.
WHAT IS A
HEALTHY FAT?
High quality butter,
Omega 3, When people talk about “healthy fats” they
coconut products, are referring to mono-unsaturated and
poly-unsaturated fats.
dry roasted nuts,
extra virgin olive Yet humans have consumed unprocessed
forms of saturated fat forms of saturated
oil, avocado, high fat from meats, wild game and nuts for our
quality dairy foods entire existence, and as far as we know,
early humans consumed all parts of the
and fish. animals in their diet.
Research is now showing that simply paying better attention to what you eat is a
key factor in whether you’ll lose fat, get lean, and improve your health. Whether
your atte1ntion is trained on avoiding carbs, eating more vegetables, seeking out
organic / free-range food, avoiding animal foods, or avoiding “non Paleo” food, it’s
all good.
Paleo and low carb advocates want you to eat more natural, free-range animal-ba-
sed foods that are higher in protein, higher in fat, and are minimally processed.
Vegan and high carb advocates want you to eat more natural, plant-based
foods that are higher in fiber, antioxidants, and are minimally processed. Recognize
what’s common here? Pretty much every camp recommends eating whole,
minimally processed, nutrient-rich foods.
Good eating style/diet of any kind eliminates some of the most common nutrient
deficiencies (water, certain vitamins and minerals, proteins, and essential fatty
acids).
When we’re more aware of what we’re eating, choose more satisfying,higher
quality foods, and eliminate nutrient deficiencies, We almost always end up eating
less total food. We feel more satisfied. We lose fat, gain lean muscle, and perform
better.Notice that you don’t need calorie counting here. Focusing on food
awareness and food quality is usually enough for people to tune into their own
hunger and appetite.
When people start paying attention to their eating, they usually start thinking
about physical activity too. In fact, many of the diet camps recommend regular
exercise. (Which is a good idea, since focusing on diet alone may actually interfere
with establishing a consistent exercise routine.)
After all, it’s a pretty simple equation: calories in vs. calories out.
FORGET CALORIE COUNTING:
Eat more calories than you burn, and you gain weight.
Eat fewer calories than you burn and you lose weight.
Try this calorie control guide
Except counting calories isn’t that simple.
for men and women.
THE PROBLEMS WITH
CALORIE COUNTING
First of all — on the “calories in” side — you do need to figure out how many
calories are in the foods you want to eat. And that takes handbooks, websites,
databases and math. Just to plan your lunch. Groan.
Next, you have to assume that the handbooks, websites, and databases’ calorie
estimates are correct. They’re often not. In fact, research has shown they can be
off by about 25% because of incorrect labeling, laboratory measurement error, and
food quality.
Then, of course, there’s the “calories out” side. Estimating your calorie expenditure
each day comes with another 25% measurement error because of the equipment
you’re using, laboratory measurement errors, and individual differences.
Is it even worth:
Sure, we should have an idea of how much food we’re eating each day, so we can
adjust based on our goals. But counting calories itself is a drag! No wonder so
many people give up and go back to eating the way they were before.
THE CALORIE
COUNTING ANTIDOTE
Here’s the good news: counting calories is rarely necessary. No carrying around
weigh-scales and measuring cups. No calculators or smart phones.
NOTE
A palm-sized portion is the same
thickness and diameter as your palm.
NOTE
Again, a fist-sized portion is the same
thickness and diameter as your fist.
TO DETERMINE YOUR CARBOHYDRATE INTAKE
For carbohydrate-dense foods – like grains, starches, or fruits – use a cupped hand
to determine your serving size.
Your hand is proportionate to your body, its size never changes, and it’s always with you,
making it the perfect tool for measuring food and nutrients - minimal counting required.
HERE’S HOW
TO USE THIS
METHOD
TO BUILD
A PLATE
STEP
1
PROTEIN
Men: Meat, fish, eggs, Women:
Two palm-sized portions cottage cheese, One palm-sized portion
(~ 40-60 g protein) and Greek yogurt (~ 20-30 g protein)
STEP
2
VEGETABLES
Men: Broccoli, spinach, Women:
Two fist-sized portions salad, carrots, etc. One fist-sized portion
STEP
3
CARBOHYDRATES
Men: Women:
Two cupped-hand sized portions Grains, starches, One cupped-hand sized portion
(~ 40-60 g carbs) beans, and fruits (~ 20-30 g carbs)
STEP
4
FATS
Men: Oils, butters, Women:
Two thumb-sized portions nut butters, nuts, One thumb-sized portion
(~ 15-25 g fat) and seeds (~ 7-12 g fat)
Men eating 3-4 meals as outlined would get around 2,300 - 3,000 calories each day.
Women eating 3-4 meals as outlined would get around 1,200 - 1,500 calories each day.
Active men do best with 6-8 servings of each food group per day (~2,300-3,000 kcal).
Active women do best with 4-6 servings of each food group per day (~1,500 - 2,100 kcal).
From there, adjust the number of portions to meet your personal needs and goals.
Just mix and match these ingredients, flavor profiles, and cooking methods to
create the perfect meal every time. Most important mission of mine is to help you
develop healthy habits for life.
That means:
That all sounds great. But the trick is to do it all in a way that’s super- easy and
tastes awesome. Using the simple instructions in this infographic, you’ll be able to
mix and match ingredients and flavor profiles to come up with a ton of easy,
delicious, health-supporting meals.
HOW TO CREATE
THE PERFECT MEAL
HUNDREDS OF EASY, DELICIOUS, HEALTHY DINNERS
FROM PRECISION NUTRITION'S INGENIOUS CHEF.
Mix and match these ingredients for maximum flavor (and minimal work). The result?
Hundreds of perfectly-portioned meals that taste great and support your health goals.
Make your selection based on what you’re in the mood for or what’s available (or both).
Soak 1 part beans in 3 parts water Cut broccoli into large florets with long Preheat oven to 400° F. Cut squash in
overnight. Drain, add another 3 parts stems; rinse and drain. Place in a single half lengthwise and scoop out center
fresh water and simmer on medium heat layer in a large pan over medium-high using a spoon. Season with salt and any
until tender, about 2 hours. Add herbs, heat; season with salt and oil or butter. preferred spices and bake, cut side
spices and salt halfway through cooking. Stir after a few minutes, once the down, on a parchment lined baking
Store the beans in their cooking liquid for broccoli starts to char. Cook a few more sheet for 35 minutes or until tender.
up to four days. minutes; remove from heat. Carefully flip the squash and scrape out
the flesh using a fork.
2H
400
Cover eggs with 3 inches of cold water Cut into wedges, remove the core, and Boil red potatoes in salted water until
and bring to a boil. Remove from heat boil in salted water for 2 minutes. Drain very tender. Drain and toss with herbs,
and cover with a lid for 8 minutes. Drain and sauté with preferred spices (if using) salt, cracked pepper and lemon juice
the water and fill with cold water to stop and healthy fat. Garnish with herbs. or vinegar.
the cooking. Keep refrigerated for
up to 5 days.
10
MIN 2
MIN
CHICKEN GREEN SWEET SESAME
BREAST BEANS POTATOES OIL
Season chicken with salt, oil or butter*, Warm crushed garlic and spices in oil Steam whole sweet potatoes for
and spices. Place it ‘skin’ side down in a over low heat. Meanwhile, steam the 25 minutes until very tender. Cut an
pan over medium-high heat and leave it beans until they are bright green and incision lengthwise along the top of the
be. Add herbs and citrus to pan (if using). still snappy, about 2 minutes. Toss beans potato. Crack it open and add herbs,
Reduce heat to medium, cover, and cook with the garlic sauce. spices or oil or butter. Mash together
for about 15 minutes, flipping once at the with a fork.
very end. Rest it in the pan (heat off)
2
for a few minutes. MIN
25
MIN
10-20
MIN
Warm a cast iron pan over medium-high Cut bok choy into wedges and rinse well Boil 1 part rice in 5 parts of salted water,
heat for a few minutes. Season the steak under cold water. In a large hot pan or partially covered, until tender, about 30
generously with salt. With the stove wok, sauté with oil until just wilted but minutes. Drain excess liquid. Add herbs
ventilation on, add the steak to the pan still perky. Remove from heat and toss and butter or oil (if using).
and sear for 1-2 minutes per side. Using with a few drops of soy sauce or some
tongs, sear the edges for another minute. rice vinegar. Garnish with herbs.
Turn off heat and rest the steak in the pan
1 minute per side.
30
MIN
15
MIN
Peel and devein the raw shrimp. Toss Toast sliced garlic in a large pan with oil. Rinse quinoa well under cold water. In a
in a bowl with salt and preferred spices Once the garlic starts to brown around sauce pot, add 1 part quinoa, preferred
(if using). Sear or grill the shrimp over the edges, add the spinach and press spices and 2 parts water. Bring to boil
medium-high heat for about 2 minutes down gently until it starts to wilt. and season with salt. Cook for 5 minutes
or until opaque around the edges. Turn Season with salt. Remove from pan over high heat. Cover and reduce heat
shrimp for a final 30 seconds and remove once wilted, keep it warm in paper to medium. Cook for 10 minutes, or until
from heat. towel if desired. liquid is evaporated and quinoa has
doubled in size. Fluff with a fork.
2
MIN
Rinse and quickly sort through lentils. Sauté sliced onion in oil. Once the Soak the chickpeas in 3 parts water
In a sauce pot over medium - high heat, onions start to caramelize, add the kale. overnight. Drain, add another 3 parts
sauté onions, garlic and preferred spices Season with salt, add 1/4 cup water and fresh water and simmer on medium
until soft and caramelizing. Add 3 parts cover. Stir every few minutes or so. heat until tender, about 2 hours. Add
water and salt to taste. Cook until lentils Remove lid and cook until all the liquid herbs, spices and salt halfway through
are tender, about 40 minutes (longer has evaporated. cooking. Store the chickpeas in their
for a thicker result). cooking liquid for up to 4 days.
40 2H
MIN
PRESSED EGGPLANT BULGUR BUTTER
YOGURT
Scoop Greek yogurt into a sieve, set Grill whole eggplants over high heat, Toss 1 part bulgur in a bowl and season
over a bowl, and let strain in the fridge turning often, until skin is completely with salt. Bring 2 parts water to a boil
overnight. Discard the water, then charred. Cool and peel away the charred and pour evenly over bulgur. Cover
transfer the pressed yogurt to the skin. Tear eggplant up with a fork and quickly with plastic wrap and let sit for
bowl. Stir in preferred herbs, spices and toss with salt, citrus juice and any 15 minutes. Fluff with a fork and add
citrus and season with salt to taste. preferred spices. and garnishes or herbs.
Store in an airtight container in the
fridge for up to a week. 15
MIN
Set a pan to medium-high heat. Season Peel and wash carrots but leave them Peel the plantains and cut them into
scallops with salt, spices, and oil or whole. Toss them in a bowl with large pieces. Toss them in a bowl with
butter. Sear scallops for about a minute preferred spices and oil, and roast in preferred spices and oil, and roast in
and a half per side, making sure to not the oven at 400° F degrees until soft and the oven at 400° F until soft and deeply
crowd the pan. Remove from heat and deeply coloured, about 35 minutes. colored, about 35 minutes. Garnish
garnish with citrus. Garnish with herbs. with herbs.
35 35
MIN MIN
5
MIN
400
400
Warm a pan over medium-high heat. Remove the stem and cut the sprouts in Cut the squash into 1” discs. Toss them
Season salmon with salt, oil or butter, half. Rinse and drain. Place in a single in a bowl with red onion wedges, salt,
and spices. Place it in the pan skin side layer in a large pan over medium-high preferred spices and choice of healthy
down and leave it be. Add herbs and heat; season with salt and a few drops of fat. Roast at 400° F until soft and
citrus to pan (if using). Reduce heat to oil. Stir after about 5 minutes, once they blistered, about 25 minutes.
medium, cover, and cook for 6-8 minutes. start to char. Cook for another few
Flip the fish once for the last minute. Rest minutes. Garnish with herbs, chile flakes
it in the pan (heat off) for a few minutes. and/or a squeeze of citrus. 25
MIN
5-8
MIN
15
MIN 400
Set a pan or grill to medium-high heat. Wash the peppers, cut them in half and Rinse 1 part spelt under cold water.
Season pork with salt, oil or butter, and rip out the core and stem. Cut or rip Add to a sauce pot with 1 part crushed
spices. Place it in the pan and leave it be. them into large pieces. Toss them in a tomatoes and 2 parts water. Bring to
Cook for a few minutes on each side, bowl with preferred spices and oil, and a boil; add salt and herbs to taste.
turning often. Add herbs and citrus to pan roast in the oven at 450° F until soft and Cook until tender, stirring often,
(if using), cover, and cook for a few more blistered, about 15 minutes. about 40 minutes. Garnish with herbs.
minutes. Rest it in the pan (heat off) for a
few minutes.
15 40
MIN MIN
20
MIN
450
*If you’re cooking without oil or butter, then use a nonstick pan or a grill.
STEP
PORTION YOUR INGREDIENTS.
2
Use the guide below to portion your meal.
(Remember, you can make more than one portion for leftovers the next day.)
PER SERVING:
PROTEIN VEGETABLES
Women: 1 palm Women: 1 fist
Men: 2 palms Men: 2 fists
CARB FAT
Women: 1 cupped hand Women: 1 thumb
Men: 2 cupped hands Men: 2 thumbs
ITALIAN FRENCH
• Capers • Bay leaf
• Oregano • Anchovies • Tarragon • Black
• Basil • Olives • Thyme pepper
• Fennel • Orange • Rosemary • Lemon
MEXICAN JAPANESE
• Ancho and • Miso • Pickled
• Cilantro
chipotle • Sesame radish
• Cumin
chiles seeds • Ginger
• Cocoa
• Lime • Seaweed • Yuzu
SOUTHWEST SPANISH
• Mint • Smoked paprika • Guindilla
• Cumin • Chiles • Parsley peppers
• Coriander • Pepper • Bay leaf • Olives
• Cilantro • Lime • Saffron • Orange
STEP
COOK THE FOOD.
4
Use preparation methods outlined in Step 1 and
incorporate the aromatics and garnishes as follows.
Add fresh herbs to your Add dried spices Squeeze fresh citrus Sprinkle preserved foods
vegetable, or garnish to your smart carb. juice over your and/or chopped nuts over
the whole dish at the end. protein. your plate at the end.
Add garlic cloves (husk on) to your Sprinkle dried chile flakes or grate
pan while your protein is cooking, or fresh horseradish on your protein. This
to your roasting pan with vegetables. offers an unexpected kick, building
This makes a flavorful garnish. flavor with minimal effort.
STEP
PUT IT ALL ON YOUR PLATE.
5
Garnish with an additional sprinkle of chopped fresh herbs if desired.
SAMPLE MEALS
Mix and match these ingredients however you choose.
Here are a few combos to get your imagination going.
Whatever day you choose, set aside 2-3 hours once a week to do the following.
1
Look ahead to your upcoming schedule and see what’s happening. What nutrition
challenges or opportunities might pop up? Where might you need some special
preparation in advance? What are the quiet and busy times? Etc.
2
Come up with a general menu for at least the next few days. It doesn’t have to be
anything in-depth. Just get a basic sense of the food you might need to have on
hand for the week ahead.
3
Build your shopping list from your menu. This will help you be as effective and
efficient as possible when you hit the grocery store, and you’ll be less tempted to
buy random (and non goal-supporting) things.
Why slice tomatoes for one meal
Hit the grocery store. Stock up on what you need for the week. Consider grabbing
a few extra “just in case” emergency items as well, such as canned beans, frozen
vegetables, or other easily-stored healthy options that you can use in a pinch.
5
Once you’re back home, start prepping and cooking. Whip up a batch of lean
protein — for example, by grilling or roasting several chicken breasts/thighs at
once. Try some one-pot meals that can be easily cooked in a slow cooker, then
divided into containers to be frozen or refrigerated, such as soups, stews, curries,
chili, etc. Wash and chop veggies. It takes just as much time to bake one chicken breast.
Why slice tomatoes for one meal
when you can slice them for three?
WhyWhyslice tomatoes
slice tomatoes for one
for one meal It takes just as much time to bake one
...as it chicken
It takes just as much time to bake one chicken breast...
does to bake several.
when you can slice them for three?
meal when you can slice breast...as it does to bake several.
them for three?
The Secrets of Body Transformation | Lesson 1: Food & Nutrition
OPTION 2
THE DAILY RITUAL
ption 2: The Daily Ritual
You can combine the Sunday Ritual with the Daily Ritual — for example, by
preparing
can combine the Ritual
the Sunday labor-intensive
with the Dailystaples such as lean protein on Sunday, and then
Ritual — for
mple, by preparing the labor-intensive staples such as leanfruit
adding some quick-prep items (such as and veggies) every day. It often takes
protein
about
Sunday, and thenas much
adding time
some to prepare
quick-prep items a(such
fewasitems as it does to prepare one.
fruit and
ggies) every day. It often takes about as much time to prepare a few
Fortoexample,
ms as it does prepare one. it’s nearly as fast to chop 3 carrots as it is to chop 1, or to scramble 6
eggs instead of 2. During the Daily Ritual, you can prep a few extra items to have
example, it’s nearly as fast to chop 3 carrots as it is to chop 1, or to
on hand for later in the day, or the following day.
amble 6 eggs instead of 2. During the Daily Ritual, you can prep a
extra items to have on hand for later in the day, or the following day.
Egg “batter”: Whiz
Try a Morning Ritual where you use some of our• time-saving up some eggs
strategies to inwhip
a blender
up (with
a some
healthy
a Morning breakfast
Ritual where orsome
you use lunch:
of our time-saving veggies if you like); keep the mixture in a jar in the fridge for
tegies to whip up a healthy breakfast or lunch:
to three days. Pour and cook as needed.
• Oatmeal: Shake up your dry oatmeal and any other items (e.g.
ground OATMEAL
flaxseeds, cinnamon, protein powder, other grains, etc.)
Shake
in a large up your
container. In thedry oatmeal
morning, and
scoop out any other
the dry items (e.g. ground flaxseeds, cinnamon,
mix, pour
in someprotein powder,
water, and other
pop it in grains, etc.)
the microwave. in afruit,
Top with largeadd container.
more protein
In the ifmorning,
you like (e.g. cottage
scoop cheese,
out Greek
the dry mix,yogurt)
pour and
in some water, and pop it in the
enjoy microwave.
a hearty breakfast.
Top with fruit, add more protein if you like (e.g. cottage cheese, Greek
Blend...Blend...
Blend... Store... ...store...
...store... And cook asas needed.
...and cook needed.
NO-SOG SALAD
Take a large jar and pour salad dressing into the bottom.
Then add veggies, top with greens, and make sure the jar stays refrigerated and
upright
No-sog salad: Take athroughout the
large jar and pour day.
salad dressing into
the bottom. Then add veggies, top with greens, and make sure
When
the jar stays you’re
refrigerated andready to eat it,theshake
upright throughout it up and pour it into
day. When a bowl (or heck, eat it right
you’re ready to eat it, shake it up and pour it into a bowl (or
out of the jar!).
heck, eat it right out of the jar!).
Or try a Dinner Ritual where you simply
make extra portions and
save the rest for tomorrow. Again, it doesn’t take much more time to prepare a few
extra things, so cook in bulk where possible.
OPTION 3
y a Dinner Ritual where you simply make extra portions and save
est for tomorrow. HEALTHY MEALS MADE FOR YOU
n, it doesn’tMany grocery
take much stores
more time now
to prepare offer
a few extra a wide
range of grab-and-go
things, meals. Think salad
Option 3: Healthy meals made for you
ook in bulk bars,
where possible.
pre-washed and cut vegetables, and individually-portioned lean protein.
Many grocery stores — from your average Safeway or Loblaws to
There are also many specialty food store chains that offer healthy
more upscale food
Whole Foods-type takeout
places — now offer aand
wide range of
grab-and-go meals. Think salad bars, pre-washed and cut vegetables,
delivery. and individually-portioned lean protein. There are also many specialty
ts of Body Transformation | Lesson 1: Food & Nutrition precisionnutrition.com food store chains that offer healthy food takeout and delivery.
You can even sign up for a healthy meal delivery service, if only
Some Precision for
Nutrition oneclients
Coaching oreventwosign up for a healthy
meals a week. If you don’t enjoy cooking, or are extremely busy, you may find that
meal delivery service, if only for one or two meals a week. If you don’t
enjoy cooking, or are extremely busy, you may find that having a break
having a break from the time and hassle of meal prepjustismeanworth the money.
from the time and hassle of meal prep is worth the money. It might
the difference between a delicious, nourishing, physique-
It might just mean the difference between a delicious,friendly
nourishing,
lunchtime salad andphysique-friendly
another regrettable fast-food run.
lunchtime salad and another regrettable fast-food run.Google “healthy meal delivery” in your area and see what pops up.
Do what works best for you, your life and your The Secrets of Body Transformation | Lesson 1: Food & Nutrition precisionnutrition.com
STEP STEP
LOOK AHEAD MAKE A MENU
1 2
5 15
MIN MIN
For which busy days in the coming Jot down ideas for your pre-prepped meals.
week will you need pre-prepped meals? Keep this general; nothing five-star.
45 60-90
MIN
MIN
STEP STORE IT
5 CONVENIENTLY
Dump slow-cooking whole In a jar, combine equal parts rolled Pour 1 part beans into
grains (like spelt, barley, or oats, milk, and plain yogurt a large bowl.
wheat berries) into a large bowl. (generally 1/3 - 1/2 cup each).
9H
WORK WITH
YOUR ROUTINE
STEP
1 Pair food prep with a daily
activity like your morning
coffee, making lunches, or
watching the news.
NOVEMBER PUT IT ON
STEP SUN MON TUE WED THU FRI SAT
THE CALENDAR
2 PLANNING
So you won't forget — and
you can reschedule if the
unexpected comes up. 15
minutes should do the trick.
PREP IN BULK
Slicing a few carrots is as
STEP fast as slicing one. Same
3 with toasting almonds or
chopping herbs.
TWO FOR ONE
Prep foods that will keep for a day or two, but not longer.
BREAKFAST
Scrambling eggs on Monday? Whisk six eggs instead of two,
and store the extra liquid for Wednesday’s omelettes.
LUNCH
Slice cucumber for today’s hummus wrap,
and extras for tomorrow’s salad.
DINNER
Wash and chop kale for tonight’s couscous,
and extra for tomorrow’s orzo salad.
IN A JAR
Keep these pre-mixed meals handy at home or work for instant breakfasts and lunches.
OATMEAL
In a large jar, combine uncooked oats with toppings like nuts, seeds, dried fruit, and
spices. At breakfast time, simply scoop a serving into a pot, add water, and cook.
Greens
Toppings
Dressing
SALAD
Pour a serving of salad dressing into a large jar. Add toppings like sliced veggies, nuts,
and cheese, then top with lettuce. Seal lid and store upright. Shake and eat.
HACKING SLEEP
Engineering a high quality, restful night.
Thus, the first step to getting more and better sleep is to create a nighttime routine
that tells your body that you are preparing to go to sleep. Over time, if you’re
consistent, your body will start the process of gearing down automatically.
If you’re consistent, your body will know when to release calming hormones
before bed, and stimulating hormones to help you wake up. You’ll feel sleepy when
it’s time for bed and wake up more refreshed, often without needing an alarm.
Even though it seems like booze is relaxing, more than 1-2 drinks in the evening
can interfere with deep sleep, as can too much caffeine.
So limit alcohol to the suggested amounts, and reduce caffeine after 2 pm.
Otherwise, although you may “sleep” for 7 hours, your sleep won’t be high quality,
and you won’t get the recovery benefits.
A nice blend of protein, carbs and fats will help to keep you satiated, and might
even improve your ability to fall asleep as your brain converts carbs to serotonin.
Try this instead: In the evening, take a few minutes to write out a list of whatever’s
bugging you: Emails you need to send or reply to, calls you have to make, project
ideas, creative thoughts, that thing you should have said to so-and-so...
Unplug from all screens — TVs, computers, phones, tablets — at least 30 minutes
before bed.
Our brain produces melatonin as light levels decrease. Melatonin ensures deep
sleep, and may also help regulate our metabolism. If we have too much light at
night, we don’t get proper melatonin production.
• Gentle movement — such as stretching or even a slow stroll around the block.
Even 5-15 minutes can release tension and activate calm-down chemicals.
• Reading before bed — but make sure it’s not too engaging— otherwise you’ll be
tempted to stay up with that thrilling detective novel until the wee hours.
Also factor in transition ime. Don’t stop what you’re doing at 9:29 and expect to be
snoring by 9:30. Start moving in the direction of bed by 9:00.
OPTIMIZING YOUR
SLEEP ENVIRONMENT
In addition to creating a nightly sleep routine, to help improve your sleep quality
and duration, you should ensure that your sleeping environment is actually
conducive to sleep.
Good sleep is crucial for good health. There are no shortcuts, despite what the
“sleep hackers” say.
Make good sleep a priority. Your physical, mental, and emotional wellbeing will
thank you.
Think about good sleep as a 24-hour process. What you do during your waking
period will affect your sleeping period, and vice versa.
Reinforce your natural circadian needs. When it’s supposed to be dark and quiet,
make things really dark and quiet. When it’s supposed to be bright, noisy, and
stimulating, get moving with some bright light.
Give your body and mind transition time. Allow at least 30 minutes (and preferably
an hour) in the evening to slowly wind down and prepare for sleep.
Stick to a routine. Bodies love routines and consistency. If your body knows what to
expect in your day, it’ll help you wake up and doze off at the right time.
You can’t control your actual sleep. But you can control your sleep behaviors and
environment. Take charge of your actions and surroundings, be consistent, and
enjoy the Zz.
THE POWER OF SLEEP
WHY IT'S SO IMPORTANT, AND HOW TO GET MORE OF IT
If your eating and exercise are on point but you still don’t feel or look the way you want,
poor sleep may be to blame. Here’s how to make rest a daily priority.
BE AWAKENED BY LIGHT
This naturally raises cortisol, which is a good thing in the
morning. The slow rise helps you feel alert and relaxed.
BE CAREFUL OF ALCOHOL
AND CAFFEINE
Consuming caffeine after 2pm and/or having more than 1-2
drinks in the evening can interfere with deep sleep.
EXERCISE
Regular exercise helps normalize your body's 24-hour
clock, regulate your fight-or-flight system, and
optimize your hormone levels. However, be careful
with very intense exercise later in the evening. It may
make it harder to fall asleep.
EAT A SMALL TO
MEDIUM DINNER
Too much food can make it harder to fall asleep. A
blend of minimally processed proteins, carbs, and fats
can help keep you satisfied until morning. Plus, having
some slow-digesting carbs can make you feel sleepy.
LIMIT FLUIDS
Drinking too much liquid shortly before bed can
result in frequent waking for bathroom breaks.
SLEEP AT LEAST
SEVEN HOURS
Most people need 7-9 hours of sleep per night.
7-9
HOURS
If you're getting far less now, that's okay. Just
work your way up slowly. Even adding 30
minutes can make a big difference.
MORE TIPS FOR BETTER SLEEP
DE-STRESS
Reading, meditation, and gentle movement (stretching, yoga, walking, sex) can
release tension and activate calm-down chemicals.
There you have it: Why sleep is so important, how to tell if you’re
not getting enough, and how to engineer the perfect day for a great
HEALTHY
RECIPES
They have to taste good,
but also have to be good for you.
INGREDIENTS METHOD
INGREDIENTS METHOD
2 free range eggs Whisk together the eggs and egg whites
2 egg whites and season with oregano, basil, a pinch
1 tsp oregano of sea salt and black pepper.
1 tsp basil
1 clove garlic, minced In a pan, heat the balsamic vinegar and
5 cherry tomatoes, sliced fry the sliced onions and garlic.
1 tsp balsamic vinegar
15g sliced red onion Add the sliced tomatoes and any other
20g feta cheese ‘toppings’.
SERVES 1
PER SERVE
Carbs: 8g
Fat: 15g
Protein: 24g
BANANA PANCAKE WITH PEANUT BUTTER
INGREDIENTS METHOD
METHOD
METHOD
METHOD
Carbs: 24g
Fat: 5g
Protein: 15g
METHOD
Carbs: 36g
Fat: 5g
Protein: 30g
NAKED EGG BURRITO
METHOD
6 egg whites, beaten Lightly beat the egg whites with garlic,
1 tsp garlic powder sea salt, and pepper.
1 pinch sea salt
1 dash black pepper Spray skillet with cooking spray.
200 g red potatoes, grated
1 tbsp olive oil Pour half of the egg whites into the
340g spinach skillet and allow to cook in the bottom of
2 tbsp avocado, mashed the pan on medium heat.
110g shredded low-fat cheddar DO NOT scramble.
cheese
1 onion, chopped Cook for 3-5 minutes, or until
completely cooked through.
METHOD
METHOD
INGREDIENTS METHOD
INGREDIENTS METHOD
2 large red peppers (approx 300g) Roughly chop the peppers and onions,
1 medium red onion (approx 150g) and then roast at 220C for 15-20
5 cloves garlic minced minutes, until they are charred on the
1 tbsp lemon juice outside.
1 tbsp lime juice
50ml red wine vinegar Allow to cool and then add to a food
zest of 1/2 a lemon processor with the garlic, lemon and
4 red chillies lime juice, lemon zest, vinegar, chillies
1 1/2 tsp smoked paprika and herbs.
1 1/2 tsp dried oregano
1 tsp sea salt Pulse well until the sauce is smooth but
1 tsp black pepper thick.
150ml extra virgin olive oil
(Tip: if you’re not sure how hot you’d
like your sauce, add the chillies one at a
SERVES 20 time and taste.)
PER SERVE
Pour the sauce into a pan and leave to
Carbs: 2.5g simmer for 20 minutes.
Fat: 6.9g
Protein: 0.4g Remove from the heat and pour into the
food processor.
INGREDIENTS METHOD
500g free-range chicken thighs Take your chicken thighs and trim off
50g rice flour any excess fat.
10g onion
5g garlic powder Whisk your egg in a bowl.
5g smoked paprika
5g white pepper In a small mixing bowl, combine the rice
2g black pepper flour with all of the seasonings.
1 free range egg
Take your chicken thighs and dip them in
the egg mix one at a time.
SERVES 3
PER SERVE Place the coated chicken thighs into the
mixing bowl with the
Carbs: 14.7g seasoning blend and completely coat
Fat: 17.8g each piece.
Protein: 33.6g
Place on a lined baking tray and season
with sea salt.
INGREDIENTS METHOD
INGREDIENTS METHOD
INGREDIENTS METHOD
INGREDIENTS METHOD
INGREDIENTS METHOD
INGREDIENTS METHOD
INGREDIENTS METHOD
INGREDIENTS METHOD
140g tuna, canned in water Using a spoon, carefully scrape the gills
½ without skin and seed avocado out of the mushrooms.
3 whole green onion, chopped
2 piece portobello mushrooms, sliced Toss mushrooms with extra virgin olive
1 extra virgin olive oil oil and salt, and bake at 200C, for about
1 pinch table salt 10 minutes.
INGREDIENTS METHOD
1½ tsp extra virgin olive oil Heat extra virgin olive oil in skillet.
170g onion, finely chopped
½ clove garlic, minced Sauté onion, garlic, green onion, and
1 whole green onion, chopped green pepper until tender.
½ small green bell pepper
220g lean ground beef Add ground beef, and cook until just
450g mushrooms, sliced browned.
340g spinach
3 tbsp fat-free cottage cheese Add mushrooms and spinach.
1½ tsp, leaves oregano
When spinach is limp, add remaining
ingredients.
SERVES 4
PER SERVE Heat through and serve.
Carbs: 13g
Fat: 7g
Protein: 16g
DINNER
HASSELBACK CHICKEN
INGREDIENTS METHOD
2 free-range chicken breasts Trim your chicken breast of any fat, then
(approx 150g each) slice diagonally across the breast at
80g mozzarella roughly 1cm intervals. Don’t cut all the
2 round tomatoes way through, but just make small
5g basil leaves incisions big enough to fill with
1 tsp oregano mozzarella or tomato slices.
1 tsp garlic granules (optional)
Juice of 1 lemon Slice your mozzarella ball into thin
slices, and do the same with your round
tomatoes.
SERVES 2
PER SERVE Season your sliced tomatoes and then
insert them into each ‘pocket’ in the
Carbs: 5.8g chicken breast. Do the same with the
Fat: 9.2g mozzarella slices.
Protein: 41.9g
Sprinkle over your oregano and garlic
powder, then season well with sea salt
and black pepper.
Finely shred the fresh basil and sprinkle
on top.
Pour over the lemon juice and then wrap
both breasts in foil and bake for 25
minutes at 160C.
INGREDIENTS METHOD
150g cod fillet Whisk the egg in a bowl and season with
1 free range egg, beaten sea salt and black pepper.
75g cooked quinoa
15g fresh parsley, finely chopped In a bowl, combine the cooked quinoa,
zest of 1/2 a lemon lemon zest, and chopped parsley.
100g sweet potato
60g peas Lay the cod fillet in the egg mix to cover,
75g asparagus then coat in the quinoa crumb. Place on
50g kale a lined baking tray.
10g fresh mint, shredded
1 tsp butter Cut the sweet potato into ‘chips’ and lay
on a baking tray.
INGREDIENTS METHOD
130g diced chicken breast Heat the coconut oil in a pan and add
30g red Thai curry paste the curry paste and the onion.
130ml reduced-fat coconut milk
50g courgette noodles Add the diced chicken.
50g sugar snap peas
20g diced white onion Add the sugar snap peas and cover with
1 tsp coconut oil the coconut milk, stirring well.
Fresh coriander
Add the courgette noodles and simmer
TO MAKE YOUR OWN PASTE for five minutes.
SERVES 1
PER SERVE
Carbs: 12g
Protein: 44.3g
Fat: 21g
LEAN BEEF MUSTARD MEATBALLS
INGREDIENTS METHOD
130g lean beef mince (5% fat) Combine the beef mince in a bowl with
¼ white onion, finely diced the egg, onion, garlic, pickles, mustard
1 egg white, beaten and herbs and spices.
1 clove of garlic, minced
1 tbsp oregano Mix well and shape into small balls with
2 chopped pickles your hands.
1 tsp smoked paprika
½ tsp wholegrain mustard Line a baking tray with parchment, and
1 tsp basil bake for 20 minutes at 180C.
Small bunch of fresh parsley
1 courgette, spiralised In a hot pan, add the pesto,
1/2 green pepper, sliced tomatoes and 1 tbsp of water.
10g parmesan shavings
30g red pesto Simmer for two minutes and add the
100g spinach courgette. Stir well and cook for five
5 cherry tomatoes, halved minutes.
INGREDIENTS METHOD
500g lean beef mince, (5% fat, organic) Heat the oil in a frying pan and sauté the
½ white onion finely diced onion and spices together.
1 tsp cumin
1 tsp garlic powder Next, add the beef mince and brown in
1 tsp smoked paprika the pan.
½ tsp oregano
1 tsp extra virgin olive oil Simmer for 10 minutes and season with
Sea salt and black pepper to taste. salt and black pepper.
FILLING METHOD
FOR THE CORIANDER YOGHURT
Simply blend all of the ingredients
50g Greek yoghurt together using a hand blender or food
5g fresh coriander processor.
¼ tsp black pepper
A squeeze of lemon juice Store in the refrigerator for up to three
days.
WITH YOGHURT
PER SERVE
Carbs: 5.3g
Fat: 4.7g
Protein: 2.5g
FILLING METHOD
FOR THE TOMATO SALSA
Finely dice the tomatoes and add to a
100g cherry tomatoes bowl with the diced onion.
20g finely chopped red onion
3g fresh coriander Add the olive oil, lime and tomato puree
1 tsp extra virgin olive oil and mix well.
Juice of half a lime
½ tsp tomato puree Add the paprika and season with black
¼ tsp smoked paprika pepper.
Sea salt and black pepper to taste
Garnish with freshly chopped coriander.
Carbs: 5.3g
Fat: 4.7g
Protein: 2.5g
FILLING METHOD
FOR THE PICKLED RED ONION
RINGS Cover with white wine vinegar and leave
for at least 20 minutes.
Finely sliced red onion (in rings)
3 tbsps white wine vinegar Drain and serve.
WITH ONIONS
PER SERVE
Carbs: 5.3g
Fat: 4.7g
Protein: 2.5g
Feta
Jalapenos
Diced peppers
Black beans
Avocado slices
Pickled red onion slices
HEALTHY JACKET POTATOES
INGREDIENTS METHOD
1 large sweet potato, halved Bake the sweet potato in the oven as
1 chicken breast, cooked and pulled a whole jacket, for 20-25 minutes at
50g ham, sliced into strips 180C.
4 button mushrooms, sliced
30g feta cheese Slice in half and mash up the sweet
100g low-fat Greek yoghurt potato flesh.
1/2 tsp wholegrain mustard
10g chopped parsley Season. (If you are looking for very
accurate macros, you can always scoop
out the flesh to weigh it and then
SERVES 1 replace with the amount you require.)
PER SERVE
In a pan, gently fry off the garlic and
Carbs: 33g sliced mushrooms with the wholegrain
Fats: 16g mustard.
Protein: 59g
Add the sliced ham, feta and cooked
chicken breast.
INGREDIENTS METHOD
INGREDIENTS METHOD
INGREDIENTS METHOD
110g ground 99% fat-free turkey breast Brown ground turkey in a skillet over
3 free range egg medium/high heat.
6 egg whites
85g pureed avocado Once finished, drain excess juice out of
85g sun-dried tomatoes the skillet and place turkey in a bowl.
INGREDIENTS METHOD
SERVES 1
PER SERVE
Carbs: 7g
Fat: 17g
Protein: 50g
STEAK, PEAR & BLUE CHEESE SALAD
INGREDIENTS
METHOD
METHOD
SERVES 3
Place spinach in a bowl. PER SERVE
Sprinkle spinach with cherry tomatoes,
mozzarella, and basil. Carbs: 3g
Fat: 3g
Drizzle with olive oil and balsamic Protein:5g
vinegar.
MEDITERRANEAN CHICKEN SALAD
INGREDIENTS
METHOD
SHRIMP CEVICHE
INGREDIENTS
METHOD
METHOD
SERVES 2
PER SERVE
Carbs: 12g
Fat:12g
Protein: 5g
TREATS
DOUBLE CHOCOLATE “ICE CREAM”
INGREDIENTS METHOD
INGREDIENTS METHOD
INGREDIENTS METHOD
INGREDIENTS METHOD
1 avocado
2 apples
680g spinach
2 tsp ground ginger
500g almond milk
170g berries, frozen
85g rolled oats
METHOD
METHOD
METHOD
Carbs: 35g
Fat: 1g
Protein: 17g
340g milk
170g rolled oats
1 small banana
1 tbsp natural peanut butter
4 tbsp powdered peanut butter
2 tbsp cocoa powder, unsweetened
9 tbsp liquid egg whites
2 tbsp ground flaxseed
140g nonfat plain Greek yogurt
1 tsp vanilla extract
170g ice
METHOD
METHOD
Carbs: 102g
Fat: 7g
Protein: 53g
GREEN MONSTER
INGREDIENTS
METHOD
Carbs: 31g
Fat: 16g
Protein: 27g
STRAWBERRY BANANA SMOOTHIE
INGREDIENTS
METHOD
Serve immediately.
SERVES 1
PER SERVE
Carbs: 78g
Fat: 1g
Protein: 32g
METHOD
Enjoy!
SERVES 1
PER SERVE
Carbs: 75g
Fat: 9g
Protein: 27g
DARE TO BE WINNER