Transformation Final 2 Weeks



The final two weeks of the lifestyle and body transformation is all about getting ready for that all important photo shoot. Its time to lower the calorie intake and fine tune the food groups to shred that extra bodyfat and reduce bloating so your abdominals look amazing on camera! There are some sample plans below but please contact me first, so we can talk about a bespoke two week plan for you to maximise your results!


Two week countdown to photo shoot!

Days 1 - 12!

Keep it simple! Two day eating plan, alternate the plans over the 12 days!

Goals:

30% calorie deficit

Low carbohydrate

High protein

Higher fat

More water 3 - 4 litres

Key foods to include

Lemons & Limes

Peppermint tea

Ginger

Avocado

Seeds

Nuts

Fish

Vegan protein powder

Key foods to avoid

Beans & pulses

Cruciferous veg (broccoli, cauliflower etc)

No dairy

Onions & garlic

Minimal salt

Meat

Day 1 (plan A)


Breakfast

Hot water with Lemon & ginger

Scrambled egg avocado with tomato & mushrooms

Lunch

Tuna salad (lettuce, beetroot, sweet corn cucumber, vinaigrette dressing)

Dinner

Salmon or white fish with Mediterranean vegetables (sweet potatoes, courgette, tomatoes, peppers, herbs, olive oil)

Snacks

Scoop Vegan protein before bed

Nuts (cashews or almond)

Piece of fruit (peach or apple)

Coconut ball

Conscious chocolate (small amount)

Peppermint tea

Day 2 (plan B)

Breakfast

Hot water with Lemon & ginger

Protein smoothie:

coconut milk, vegan protein, cacao, almond butter, chia seeds, flax seeds, banana, cinnamon

Lunch

Veggie Omelette (spinach & mushrooms)

Dinner

Quorn stir fry (Passata, peppers, mushrooms, courgette ) with a portion butternut squash

Snack

Scoop vegan protein before bed

Nuts (almonds & cashews)

Fruit (raspberry & strawberry)

Coconut balls

Conscious chocolate (small amount)

Peppermint tea

Two days before photo shoot

Goals:

40% deficit

Increase carbohydrates

High protein

Decrease fat

Decrease water 1 .5 litres per day

Key foods to include

Lemons & Limes

Peppermint tea

Ginger

Seeds

Dandelion drops

Vegan protein powder

Quinoa

Rice

Sweet Potatoes

Oats

Key foods to avoid

Beans & pulses

Cruciferous veg (broccoli, cauliflower etc)

No dairy

Onions & garlic

Minimal salt

Breakfast

Hot water lemon & ginger

Protein smoothie:

oat milk, gluten free oats, chia seeds, vegan protein powder, frozen mango, cinnamon

Lunch

Quinoa with fried veggies

Dinner

Jacket potato (sweet potato)

Quorn mince bolognese

Snacks

Vegan protein x 3 scoops per day

Nakd bar

Seeds & berries & cacoa nibs

Day of photo shoot

Sip water with dandelion tea that's it!



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