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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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