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!