Example Diet Sheet

BODYACTIVE DIET SHEET

This diet sheet is based on the standard diet for an athlete, using the 6 meals per day plan, with a high protein and low fat intake. The plan is intended to help you gain muscle tissue and lose body fat. It is suitable for those looking to gain, lose or maintain bodyweight and can be tailored to your needs by adjusting the portion size of the carbohydrates with each meal.
Remember, this represents 42 meals per week, and to make it work you need to ensure 39 of these meals conform with this plan. Allow yourself one day a week, where the other 3 of these meals can be replaced with any meal of your choice, healthy or not!

Breakfast Either:
1. Flavoured whey concentrate powder in water mixed with porridge oats. The porridge oats can be swapped for a 50/50 mix of porridge oats and musseli if required. A glass of natural orange juice.
2. Soft scrambled eggs on dry toast with a glass of natural orange juice.

Mid Morning Either:
1. Brown rice mixed with vegetables and strips of lean meat.
2. Pasta and a portion of fresh salad with lean meat.

Lunch Either:
1. Jacket potato filled with tuna and sweet corn.
2. Omelet with peppers, mushroom and tuna, with dry toast.

Mid Afternoon Either:
1. Brown rice mixed with vegetables and strips of lean meat. Piece of fruit.
2. Pasta and a portion of fresh salad with lean meat. Piece of fruit.

Dinner Either:
1. Chicken breast, noodles and 2 vegetable portions.
2. Salmon/Trout/Mackerel with boiled new potatoes in skins with 2 vegetable portions.

Late Evening Either:
1. Low fat cottage cheese with crisp bread.
2. Miscellar casein based meal replacement powder.
3. Flavoured whey concentrate powder in water mixed with porridge oats

You should also take a tablespoon of Udo's choice oils every day, or a tablespoon of extra virgin olive oil, flaxoil and a couple of GLA tablets. A multi mineral and vitamin tablet is also recommended.

Obviously, not everyone can sit down to 6 meals a day, so for convenience you could swap any of these meals for a meal replacement drink or a high calorie meal replacement/weight gain drink depending on your own personal goals. I would suggest swapping a maximum of three meals per day.

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