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Book #2B

Do IT YoURSELF (DIY)MEAL PLAN

LIABILITY DISCLAIMER

The enclosed information is for educational and informative purposes

only and is not intended as medical or professional advice. Laura

Discepola is not a medical doctor therefore you should always consult

your doctor before making any changes to your diet or starting an

exercise regimen. The purpose of this guide is to help you educate you

on the importance of healthy eating.

No health claims are made for this guide. The nutrition information

enclosed will not help cure, heal, or correct any illness, metabolic

disorder, or medical condition, it is intended to teach you the

importance of nutrition and better understand its importance and may

help you reach your weight goals and achieve a healthier lifestyle.

The enclosed information has been obtained from what Laura

Discepola Inc. believes are reliable sources and Laura Discepola Inc.

has made every attempt to gather the information merely to guide

you and is not a substitute for any decision you make nor for personal

medical advice or treatment. The author and publisher shall have

neither liability nor responsibility to any person or entity with respect

to any of the information contained in this manual. The user assumes

all risk for any injury, loss or damage caused or alleged to be caused,

directly or indirectly by using any information described herein

Copyright 2012 Laura Discepola Inc. All Rights Reserved

TABLE oF CoNTENTS

INTRODUCTION 1

HOW TO USE THE DIY NUTRITION PLAN 2

MEAL PLAN OVERVIEW – FIT TO EAT NUTRITION 3

HELPFUL INFORMATION AND NOTES 5

MEAL PLAN FOR FAT LOSS SAMPLE 6

HOW TO SUBSTITUTE FOODS 8

FOOD LIST

Proteins 10

Carbohydrates 13

Fats 17

Freebies 18

FOOD JOURNAL 20

1 SPARTACUS FIT To EATTM // DIY Do It Yourself Meal Plan // www.spartacusworkout.com

INTRoDUCTIoN

** PLEASE WATCH THE DO IT YOURSELF NUTRITION VIDEO BEFORE READING THIS EBOOK

If want to maintain lower body fat levels, lose weight and produce lean muscle, you must feed

yourself properly. Your nutritional habits are the foundation of your success. The consistency

of your diet will determine how rapidly you will see results. Many experts feel the way you

eat accounts for as much as 80 percent of the way you look. What this means is that you can

workout for endless hours but if your nutrition is not up to par you will not see the benefits.

Your body requires vitamins, minerals, amino acids, etc. found in whole foods to ensure

optimal performance, repair and rejuvenation.

The point of the Spartacus Fit to Eat™ Nutrition is to speed up your metabolism and make it

burn calories to help you burn fat at a rapid pace. The goal is to melt the old “YOU” into a

“NEW YOU”.

Nutritionist Laura Discepola has put together a “DO IT YOURSELF (DIY)” Nutrition Plan to

give you the opportunity to customize your own diet plan. Laura understands that you may

have food preferences, so the plan allows you to personalize your menu while ensuring you

get the correct fat burning nutrients in each meal and in the right combination.

The DIY plan is split up into Male and Female so depending on your sex, you are receiving the

minimum caloric intake needed during the Spartacus Workout 2.0 program. This is to make it

easier for you to get eat the right meals, at the right time to help you maximize your fat loss.

The theory behind the DIY nutrition plan is to eat smaller, more frequent meals, in order

to keep your insulin levels in check allowing your body to release stored body fat. These

smaller meals also keep hunger at bay and allows your body to have the energy (in the form

of calories from food) it truly needs so as to prevent fat storage and unused calories until

the next meal. Laura and I understand that diets and eating plan can get confusing as what

to eat, when to eat it and how to eat it, not to mention the foods you need to stay away from.

So Laura has provided you with a list of foods that you can consume, and taken out the guess

work of looking at a “avoid” or “do not consume” list that is only discouraging in the long

wrong. Seeing the large list of approved foods is what will keep you motivated because there

is so much variety! We do not want you to think of this as a “Fad Diet” but more of a “Healthy

Nutritional Lifestyle”.

The Spartacus Fit to Eat™ Nutrition DIY Meal Plan is not a crash diet or a short term customizable plan.

Laura and I stay lean all year long and I do it by following these principles and eating very similar

meal plans to the ones we have outlined below. We don’t deprive ourselves and we are not

miserable “on a diet”. It is actually, quite the opposite. We feel so great!

So, the rules are simple and the meal plans are easy to follow. I can promise that if you stick to

the plan, it is guaranteed to work. All you need to do is add the commitment and motivation

to see it through. FUNK ROBERTS


HoW To USE DIY NUTRITIoN PLAN

The Do It Yourself (DIY) Plan is created for you to pick and choose the right

foods and put them into your own personalized meal plan and menu. You can

now create an effective, fat-burning diet plan that you know will get you results,

as long as you follow the guidelines.

1. Look over the “Fit To Eat™ ICONS” and familiarize yourself with the Icons, sub-icons and what they refer to in terms of types of food.

2. Refer to the “Meal Plan Breakdown” for men and women and identify how many units you require for that given meal (example: 2P, 2C, 1F)

3. Refer to the “Food List” to get a complete breakdown of all the foods that fall under each Icon and select your food and the units required

a. For example:

i. 2P, 2C, 1F

1. Under P, select your protein (example: chicken breast)

2. Then refer to the visual (deck of cards) or gram weight your require

a. 1P = 15g protein, therefore 2P = 30g protein so you need XXX grams in

total (or XXX Deck of cards) of chicken breast to create your meal.

i. Do the same for C and F

ii. ~Feel free to add FBE (Fit to Eat™Freebies)

4. Your meal is complete and ready to go!

SUGGESTION: Use Sunday –Plan and Preparation Day to build your nutr

tion plan for the week, so you are ready at all times.


MEAL PLAN oVERVIEW

PRoTEINS Proteins (P) are made up of different types,

some are extra-lean, and others are higher fat

and are identified as follows:

* 1P = 15g Protein | 2P = 30g Protein

P LMP LDP LFP HFP SP PP

P LMP LDP LFP HFP SP PP

LMP: Lean Meat Protein (chicken, pork, turkey, bison, venison)

LDP: Lean Dairy Protein (including egg whites)

LFP: Lean Fish Protein (including seafood)

HFP: High Fat Protein (beef, lamb, salmon)

SP: Soy Protein (tofu and tempeh)

PP: Protein Powder (whey, rice, soy)

FATS

The Fats (F) in the Fit To Eat™ program are for

the most part healthy omega-based fats that

are beneficial to your health. From nuts, seeds,

avocado and oils, the variety is endless.

* 1P = 5g Fat | 2P = 10g fat

F

CARBoHYDRATESNot all carbohydrates “C” are created

equal. Some contain sugars, others contain

fiber and some contain large amounts of

water and as a result are only eaten at

certain meals.

* 1C = 15g Carb. | 2P = 30g Carb

C FC SC HWC

FC: Fruit Carbohydrate

SC: Starchy Carbohydrate

HWC: High Water-Based Carbohydrate

FREEBIES

FBE

ICoNS

The Fit To Eat™ icons were created to help you better understand the different macronutrients

(protein, carbohydrates, fats) and how to identify each one and their sub-icons in the meal plans

and recipes created for the Fit To Eat™ diet.

MEAL PLAN oVERVIEW Based on the following table, you will be eating 6 times a day. For each meal, refer to

the Food Chart on the following pages and combine your foods accordingly.

MEAL WoMEN MENEXTRA

INFoRMATIoNWake-Up

Fit To Eat™ Morning Cocktail

Mix together and drink:

1 cup hot water

Juice of 1/2 a lemon

1 tbsp ground flaxseeds

Fit To Eat™ Morning

Cocktail

Mix together and drink:

1 cup hot water

Juice of 1/2 a lemon

1 tbsp ground flaxseeds

Will help with detoxification, bowel

stimulation and hydrochloric acid

production.

MEAL 1:

BREAk-FAST

2P: LMP or LDP or PP

2C: FC or SC or HWC

1F

3P: LMP or LDP or PP

3C: FC or SC or HWC

2F

+ FF (optional)

+ HWC (optional)

To be eaten within 1 hour of waking up.

MEAL 2:

AM SNACk

1P: ANY P

1C: ANY C

oR

1C: ANY C

2 F

2P: ANY P

2C: ANY C

oR

2C: ANY C

2 F

+FBE (optional)

MEAL 3:

LUNCH

2P of LMP or LFP

2C: SC or HWC

1F

3P of LMP or LFP

2C: SC or HWC

1F

+ FBE (optional)

MEAL 4:

PM SNACk

2P: LMP or LFP

2C: HWC

3P: LMP or LFP

2C: HWC

+ FBE (optional)

MEAL 5:

DINNER

2 LMP + 2 F + 2 HWCoR

2 LFP + 2F + 2 HWC

(can use HFP but no F is to be added in that

case)

3 LMP + 2 F + 2 HWCoR

3 LFP + 2F + 2 HWC

(can use HFP but no F is to be added in that

case)

+ FBE (optional)

MEAL 6:

PRE-BED SNACk

2P: LDP or PP

2F

3P: LDP or PP

2F

+ FBE (optional)

ToTALS 1500 calories (approx.)

+ FBE + any extra HWC’s

2150 calories (approx.)

+ FBE + any extra HWC’s


HELPFUL INFoRMATIoN AND NoTES:

LEGEND1P = 15g protein x 4 calories per gram = 60 calories per unit approx.

1C = 15g carbohydrates x 4 calories per gram = 60 calories per unit approx.

1 F = 5g fat x 9 calories per gram = 45 calories per unit approx.

1 HFP = 5g fat + 15g protein = 105 calories per unit approx.

For faster results limit dairy (LDP) to ONCE a day (and no more than twice per day)

Consume no more than ONE (1) HFP (High Fat Protein) per day. For better overall health and

less saturated fat limit the HFP to 3 times per week.

Consume no more than 1 PP a day. Liquid meals should not replace actual food.

IF YOU ARE HUNGRY EAT MORE HWC’s as they are loaded with water, vitamins and fiber

(these HWC’s will be above and beyond the existing calories already accounted for)

DRINK a MINIMUM of 10 cups (2.5 Liters) of Water per day

If MEAL 4 is past 4PM, ONLY HWC’s are to be eaten.

Add an SC (instead of a HWC) to your post-workout meal if you wish (but only for Meals 1-4)

If you workout BEFORE breakfast, have 1 FC and a 1 PP 30-45 minutes before your workout.

FYI FOR VEGETARIANS: Most SP (Soy Protein) has a significant amount of carbohydrates (~

30%) already in their composition of the food therefore if you wish to accelerate the weight

loss process, consume mostly HWC’s instead of SC’s.


MEAL PLAN FoR FAT LoSS SAMPLE

Below is a sample of the typical Fit to Eat Spartan Meal Plan throughout the day to keep the

metabolism high and maximize your fat burning potential using the Meal Plan Overview Chart

BREAkFASTOmelet + fruit salad

Egg whites (LDP) + 1 egg yolk (F) + spinach + peppers + onions (HWC) + fruit (berries, oranges,

melon, etc) (SC)

AM: SNACk

Plain Low fat Greek yogurt (LPD) + Fruit (SC)

LUNCH

Chicken Breast (LMP) + Sweet Potato (SC) + olive oil (F) + herbs and spices (FBE)

+ + +

+++++

+

6 SPARTACUS FIT To EATTM // Done For You Meal Plan // www.spartacusworkout.com

PM: SNACk

Natural Deli Meat (natural chicken or turkey) LMP + Broccoli + Cauliflower HWC

DINNER

Whitefish (1/2 a deck of cards or 65g) (LFP) + Side Green Salad (HWC) + Olive Oil (F) & Vinegar

(FBE)

PRE-BED SNACk

ISO Whey Protein Powder (PP) + Almond butter 1/2 tbsp (8g) (F)

A NoTE oN PoRTIoN SIZES Meat and fish portions can be compared to the size of a deck of cards.

+

+ +

+

+

= =

7 SPARTACUS FIT To EATTM // Done For You Meal Plan // www.spartacusworkout.com

How to substitute foods in the meal plan and recipes LMP: Lean Meat Protein

P LMP LDP LFP HFP SP PPoption 1: Can be replaced with another LMP

option 2: Can be replaced with LFP: Lean Fish Protein

Example: Chicken breast for shrimp

LDP: Lean Dairy Protein

P LMP LDP LFP HFP SP PPCan only be replaced with another LDP

Example: cottage cheese for Greek yogurt

LFP: Lean Fish Protein

P LMP LDP LFP HFP SP PPoption 1: Can be replaced with another LFP

option 2: Can be replaced with a LMP (Lean Meat Protein)

Example: Tuna for turkey breast

HFP: High Fat Protein

P LMP LDP LFP HFP SP PPoption 1: Can be replaced with another HFP

option 2: Can be replaced with LFP (Lean Fish Protein) OR LMP (Lean Meat Protein)

PLUS you must add 1 FAT per unit

Example: Salmon (HFP) for Chicken breast and Olive oil

SP: Soy Protein

P LMP LDP LFP HFP SP PPoption 1: Can be replaced with another SP

option 2: Can be replaced with a LMP or LFP or HFP

Example: Tofu for tilapia

PP: Protein Powder (whey, rice, soy)

P LMP LDP LFP HFP SP PP option 1: Can be replaced with another PP

option 2: Can be replaced with egg whites only

Example: whey protein for pea protein


FC: Fruit Carbohydrate

C FC SC HWCCan be replaced with another FC or combination of FC’s

Example: Strawberries for Mixed Fruit Salad

SC: Starchy Carbohydrate

C FC SC HWCCan be replaced with another SC or combination of SC’s

Example: Sweet potato for brown rice or quinoa

HWC: High Water-Based Carbohydrate

C FC SC HWC Can be replaced with any HWC or combination of HWC’s

Example: Broccoli for a Mixed Salad of Romaine, Peppers and Cucumbers

F: omega-rich fats

F Can be replaced with other F’s

Example: olive oil for avocado or walnuts

FREEBIES (FBE)

FBE

Can be replaced with other FEF’s

Example: lemon for horseradish


FooD LISTHere is how to break down of the icons and sample food sources under each icon:

All foods are sourced from the USDA and CNF unless noted. If you cannot find the suggested brand, please substitute with the closest alternative. The difference will not be significant and will not affect your overall results. Note the gram weight of each food item has been rounded to the closest 0 or 5.

PRoTEINS (P)

P LMP LDP LFP HFP SP PPLEAN MEAT PRoTEIN (LMP):

All skinless, extra lean, boneless and cooked unless noted. If possible, choose organic meat with no antibiotics. All weights and measurements are based on the equivalent of 1P = 15g of LMP.

§ Chicken breast ( 1/2 deck of cards or 45g)

§ Chicken, ground (3/4 deck of cards or 70g)

§ Turkey breast (1/2 a deck of cards or 55g)

§ Turkey, ground, cooked (1/2 a deck of cards or 55g)

§ Pork tenderloin, cooked (1/2 a deck of cards or 55g)

§ Venison (deer), cooked (1/2 a deck of cards or 50g)

§ Bison, cooked (1/2 a deck of cards or 55g)

§ Caribou (reindeer), cooked (1/2 a deck of cards or 50g)

§ Mousse, cooked (1/2 a deck of cards or 45g)

§ Veal, milk-fed or grain fed, loin or scaloppini (1/2 a deck of cards or 40g)

P LMP LDP LFP HFP SP PPLEAN DAIRY PRoTEIN (LDP):

All weights and measurements are based on the equivalent of 1P = 15g of LDP.

§ Plain Low fat Greek yogurt (~ 1/2 cup = 145g)

§ Cottage Cheese <1% 1/2 cup)

§ Cheddar, low-fat 18% M.F ( if consumed, no added F, 50g)

§ Skim Milk (if consumed, no added C, 1 1/2 cups)

§ Skim Ricotta (if consumed no added C except HWC and no added F)

§ Part Skim Mozzarella, 16.5% M.F (if consumed, no added F (55g)

§ Whole Omega-3 Egg Whites (5 large)

§ Liquid Egg Whites ( 1/2 cup)


P LMP LDP LFP HFP SP PPLEAN FISH (AND SEAFooD) PRoTEIN (LFP):

All of the following should be skinless, boneless and cooked unless noted. If possible, choose organic or wild. All weights and measurements are based on the equivalent of 1P = 15g of LFP.

§ Arctic Char : (1/2 a deck of cards or 65g)

§ Bass, mixed species (1/2 a deck of cards or 65g)

§ Cat fish (3/4 a deck of cards or 80g)

§ Cod (1/2 a deck of cards or 65g)

§ Clams, canned (1/3 cup or 60g)

§ Crab, canned, drained (1/2 cup or 70g)

§ Crab, fresh, snow (1/2 cup or 60g)

§ Haddock (1/2 a deck of cards or 65g)

§ Halibut (1/2 a deck of cards or 55g)

§ Lobster (1/2 a cup or 70g)

§ Mussels, small (12 mussels or 65g)

§ Ocean Perch (1/2 a deck of cards or 65g)

§ Oysters, raw (24 oysters or 315g)

§ Pickerel (1/2 a deck of cards or 65g)

§ Pike (3/4 a deck of cards or 70g)

§ Pollock (1/2 a deck of cards or 60g)

§ Scallops (1/2 a deck of cards or 65g)

§ Shrimp (3/4 a deck of cards or 75g)

§ Sole (1/2 a deck of cards or 65g)

§ Tilapia (1/2 a deck of cards or 65g)

§ Tuna, fresh (1/2 a deck of cards or 65g)

§ Tuna, canned (1/2 can or 60g)

§ Turbot (3/4 a deck of cards or 75g)

§ Whitefish (1/2 a deck of cards or 65g)

P LMP LDP LFP HFP SP PPHIGH FAT PRoTEIN (HFP): All of the following should be cooked, skinless, extra lean, low-sodium, boneless, nitrate-free, and sulphite-free unless noted. If possible, choose organic and antibiotic-free. Allowed 3 times per week MAXIMUM. All weights and measurements are based on the equivalent of 1P = 15g of HFP.

§ Anchovies, canned in oil, drained : 15g

§ Back bacon, pemeal (2 slices or 65g)

§ Beef, ground extra lean (1/2 a deck of cards or 50g)

§ Beef Flank steak (1/2 a deck of cards or 45g)

§ Beef Tenderloin (1/2 a deck of cards or 50g)

§ Beef Sirloin (1/2 a deck of cards or 45g)


§ Beef Striploin, New York cut (1/2 a deck of cards or 50g)

§ Chicken, canned (1/2 cup or 90g)

§ Chicken drumstick (1/2 a deck of cards or 60g)

§ Ground Lamb(1/2 a deck of cards or 60g)

§ Lamb loin: (1/2 a deck of cards or 65g)

§ Mackerel: (1/2 a deck of cards or 65g)

§ Rainbow Trout: (1/2 a deck of cards or 65g)

§ Turkey, canned (1/2 cup or 85g)

§ Turkey Drumstick (1/2 a deck of cards or 60g)

§ Turkey, sausage, lean (1/2 a deck of cards or 65g)

§ Salmon Fillet, mixed species: (1/2 a deck of cards or 65g)

§ Smoked Salmon (3/4 a deck of cards or 85g)

§ Snapper, mixed species: (1/2 a deck of cards or 55g)

§ Veal, ground, cooked: (1/2 a deck of cards or 65g)

P LMP LDP LFP HFP SP PPSoY BASED PRoTEINS (SP) All weights and measurements are based on the equivalent of 1P = 15g of SP. When SP is consumed, the only type of carbohydrates (C) that should be added is HWC’s.

§ Tofu, regular, firm or extra- firm, low-fat, plain (1 deck of cards or 105g)

§ Tempeh, assorted flavours

§ Meatless ground meat (1/2 a deck of cards or 70g)

§ Soy Patty (1/2 a deck of cards or 70g = 1 patty)

§ Vegetarian luncheon meat (6 slices or 85g)

§ Meatless wieners (1.5 wieners or 75g)

§ Textured Vegetable Protein (TVP) (1/3 cup dry)

P LMP LDP LFP HFP SP PPPRoTEIN PoWDERS (PP) Should be less than 3g carbohydrate per 30g serving. All weights and measurements are based on the equivalent of 1P = 15g of PP. All PP’s are 1/2 scoop = 15g = 1P.

§ ISO Whey Protein Powder (No artificial sweeteners, STEVIA only)

§ Soy Protein (vegan)

§ Brown Rice Protein (vegan)

§ Pea Protein (vegan)

§ Casein Protein Powder


CARBoHYDRATES (C)

C FC SC HWCFRUIT CARBoHYDRATE (FC) All weights and measurements are based on the equivalent of 1C= 15g of FC. Items listed with an * should be limited to 2x pr week as they are higher in sugars

§ Apple (6cm diameter)

§ Applesauce, unsweetened (1/2 cup)

§ Apricots, dried, organic only (3)

§ Apricots, fresh (3)

§ Banana* (1/2 a medium)

§ Blackberries (1 cup)

§ Blueberries (3/4 cup)

§ Cherries, fresh (15)

§ Cantaloupe (1 cup cubed)

§ Clementine (1.5)

§ Cranberries, dried organic only (1 1/2 tbsp)

§ Dates, dried organic only (2 large or 3 small)

§ Figs, dried, organic only (2 medium or 3 small)

§ Figs, fresh (1 1/2 )

§ Grapefruit, pink or white (1/2 )

§ Grapes, red, green or black, small (15)*

§ Honeydew ( 1cup cubed)

§ Kiwifruit (1 1/2 )

§ Lemon (3 x small lemons)* also a FBE

§ Lime (2 x whole fruit) * Also a FBE

§ Lychee (10)

§ Mango* (1/2 small)

§ Nectarine (1 small)

§ Orange ( 1 small)

§ Papaya (1 cup cubed)

§ Peach (1 medium)

§ Pear (1/2 a large)

§ Pineapple* (3/4 cup cubed)

§ Plantain, boiled only (1/2 cup sliced)*

§ Plums (2 small)

§ Pomegranate, 9cm (1/2)

§ Raisins, dried, organic* (1 tbsp)

§ Raspberries (1 cup)

§ Strawberries (15 small-medium or 2/3 cup sliced)

§ Tangerine (1 1/2)

§ Watermelon (1 cup cubed)


C FC SC HWCSTARCHY CARBoHYDRATE (SC) All weights and measurements are base on the equivalent of 1C= 15g of SC.

GRAINSItems listed with an *** are also Gluten Free.

All grains are cooked unless noted.

§ Amaranth *** (1/4 cup)

§ Barley (1/3 cup)

§ Brown rice (all types) *** (1/4 cup)

§ Buckwheat *** (1/3 cup)

§ Bulgur (1/3 cup)

§ Kamut (1/4 cup)

§ Spelt (1/4 cup)

§ Quinoa *** (2/3 cup)

§ Teff ***(1/4 cup)

§ Wild Rice *** (1/3 cup)

LEGUMES

§ Beans and Lentils (all types, canned and rinsed or cooked, 1/2 cup loosely packed) Kidney Beans, Black Eye Peas, Mung Beans, Adzuki Beans, Chickpeas (Garbanzo), Black Beans, Refried Beans, Lentils (orange, green, black), split peas (yellow or green)

§ Edamame (3/4 cup)

§ Hummus (chickpea puree – no fat versions, “Sabra” Brand, 1/4 cup)

PASTAS | NooDLES *Any shape. All uncooked unless noted. 1/2 cup

Items listed with an *** are also Gluten Free.

§ Brown Rice Pasta ***

§ Kamut Pasta

§ Quinoa Pasta ***

§ Spelt Pasta

§ Soba Noodles (Buckwheat) ***

§ Soya Bean Pasta ***

§ Vermicelli Noodles, brown rice ***

§ Wild Rice Pasta ***

BREADS | WRAPS | CRACkERSItems listed with an *** are also Gluten Free.

§ 100% Rye bread, dense slice (1/2 slice)

§ Blue Corn Chips, organic, baked *** (1 oz.)

§ Ezekiel, sliced bread

§ Multi-Grain bread ( 1 slice)


§ Finn Crisp Original Rye Crackers (3 crackers)

§ Kamut bread , 1 slice

§ Brown Rice Cakes (2) ***

§ Brown Rice Cracker, Mr. Christie’s (12) ***

§ Ryvita Dark Rye Crispbread (1 1/2 crispbreads)

§ Spelt Bread (Stonemill) (1 slice)

§ Sprouted Grain Bread (Stonemill) (1 slice)

§ Mary’s Crackers (10)

§ Ezekiel Wrap

§ Pita bread, whole wheat (1/2 a 7” pita)

§ English Muffin (Ezekiel or Whole Grain) (1/2)

§ Wasa Hearty Rye Crispbread (1 crispbread)

§ Tortilla, corn (2 x 5” tortillas) ***

§ Tortilla, wheat (1/2 8” tortilla)

CEREALSItems listed with an *** are also Gluten Free.

§ All Bran, Kellogg’s™ (1/4 cup)

§ Cream of Brown Rice (1/8th cup uncooked) ***

§ Cream of Buckwheat (1/8th cup uncooked) ***

§ Cream of Wheat, cooked (1 cup)

§ Fiber 1, General Mills™ (1/4 cup)

§ Kashi Go Lean (1/2 cup)

§ Oat Bran, cooked (3/4 cup)

§ Red River, cooked (1/3 cup)

§ Rolled Oats (not instant, slow cooked) (1/4 cup uncooked)

§ Steel Cut Oats, uncooked (1/8th cup) (Gluten free oats can be found – read the labels)

§ Wheat Germ (4 tbsp)

§ Wheat Bran (1/3 cup)

§ Cereal, ready to eat, Spelt Flakes, Nature’s Path (1/2 cup)

STARCHY (HIGHER SUGAR) VEGETABLES § Acorn (Pepper) Squash (1/2 cup cubed)

§ Butternut Squash (3/4 cup cubed)

§ Beets (3/4 cup sliced)

§ Carrots, baby (18)

§ Corn niblets (1/3 cup)

§ Lima Beans (1/2 cup)

§ Parsnips (1/2 cup sliced)

§ Peas (1/2 cup sliced)

§ Pumpkin, canned (3/4 cup)

§ Spaghetti Squash, cooked (1 1/2 cups)

§ Sweet Potato or yams (1/2 small-medium)

§ Tomatoes, canned and stewed (1 cup)

§ Yukon Gold Potato (1/2 small to medium)


C FC SC HWCHIGH WATER-BASED CARBoHYDRATE (HWC)

*1 C = roughly 2 cups of any of the following unless noted. Choose a variety of vegetables for optimal nutrient intake.

§ Arugula

§ Alfalfa Sprouts

§ Asparagus

§ Beans (green or yellow)

§ Beet greens

§ Bok Choy

§ Boston Bibb Lettuce

§ Broccoli

§ Broccoli Sprouts

§ Brussel Sprouts (10)

§ Cabbage (all varieties)

§ Cauliflower

§ Eggplant (1 ½ cups)

§ Fiddleheads (1 ½ cups)

§ Garlic (also a FF)

§ Ginger root (also a FF)

§ Green onions (and chives)

§ Leaf Lettuces

§ Mesclun

§ Radicchio

§ Romaine

§ Spinach

§ Kale

§ Mushrooms

§ Onions (all types)

§ Peppers (all types, 2 peppers)

§ Rapini (broccoli rabe)

§ Rutabaga, ywllow turnip (1 cup diced)

§ Swiss Chard

§ Tomato, whole (3 medium)

§ Tomatoes, canned, stewed (1 cup)

§ Tomato Sauce (low fat, low sodium)

§ Turnip

§ Watercress

§ Zucchini (green or yellow)


FFATS (F)

NUTS | SEEDS

*All nuts are unsalted. If possible, choose raw versus roasted nuts. All nut butters are natural and contain only the ingredient listed on the label (i.e. Cashew butter should only contain cashews in the ingredient list). 1 F = 5g Fat.

§ Almonds 1 tbsp (10g)

§ Almond butter 1/2 tbsp (8g)

§ Brazil Nuts 1 tbsp (8g)

§ Cashews 1 tbsp + 1 tsp (11g)

§ Cashew butter 2 tsp (10g)

§ Flax Seeds 1 tbsp + 1 tsp (14g)

§ Hazelnuts (filberts) 1 tbsp (8g)

§ Macadamia nuts 1 tbsp (7g)

§ Peanuts, organic 1 tbsp (10g)

§ Peanut butter, organic 2 tsp (10g)

§ Pecans 1 tbsp (7g)

§ Pine nuts (pignola) 1 tbsp (7g)

§ Pistachios, shelled 1 tbsp + 1 tsp (11g)

§ Pumpkin seeds 1 tbsp + 1 tsp (11g)

§ Sesame seed Butter (tahini) 2 tsp (10g)

§ Sunflower seeds 1 tbsp + 1 tsp (10g)

§ Walnuts 1 tbsp + 1 tsp (7g)

oILS

*Note: All Oils are based on 1 tsp = 5g of fat = 1F

§ Avocado Oil

§ Canola Oil

§ Coconut Oil (organic)

§ Extra Virgin Olive Oil

§ Flax Oil

§ Grapeseed Oil

§ Hemp Oil

§ Nutra Sea Fish Oil (Omega 3)

§ Sesame Oil

§ Udo’s Oil (Omega 3-6-9)

§ Walnut Oil


oTHER FATS

*Note: All portions are based on 5g of fat = 1F

§ Avocado 1/6th of an avocado

§ Olives, large (2)

§ Olives, small (5)

§ Egg Yolks (Omega-3), 1 large yolk

§ Low-fat Sour Cream (<5%), 2 tbsp (30ml)

§ Goat Cheese, soft 21% M.F, 25g

§ Goat Feta Cheese, light, 25g

§ Low-fat Mayonnaise made with Olive Oil (1/2 tbsp)

§ Shredded Coconut, unsweetened (organic), 2 tsp

§ Coconut Milk, low fat, 1/4 cup

FBE FREEBIES (FBE) Unlimited unless noted

§ Broth, Beef, low-sodium (1 1/2 cups)

§ Broth, Chicken, low-sodium (1 1/2 cups)

§ Broth, Fish, low-sodium (1 1/2 cups)

§ Broth, Vegetable, low-sodium (1 1/2 cups)

§ Capers, rinsed (1 tbsp)

§ Cocktail Sauce (2 tbsp)

§ Garlic

§ Ginger root

§ Horseradish

§ Ketchup, natural or organic (2 tbsp)

§ Lemon

§ Lime

§ Mustard (all types)

§ Pickles (low-sodium) (2 large)

§ Relish

§ Salsa (3 tbsp)

§ Soy Sauce, low-sodium (1 tbsp)

§ Sundried Tomatoes, rehydrated (2 pieces)

SPICES§ All dry and Fresh Herbs and Spices (no salt or sodium) from A to Z

SWEETENERS:Stevia (liquid or powder)


VINEGARS

§ Apple Cider Vinegar

§ Balsamic Vinegar (red or white, NOT syrup)

§ Raspberry Vinegar

§ Red Wine Vinegar

§ Rice Wine Vinegar

§ Sherry Vinegar

§ White Vinegar

§ White Wine Vinegar

§ Other flavoured vinegars

BEVERAGES:Fit To Eat™ Lemonade and Limeade (water, lemon, lime and stevia)

Fit To Eat™ Cucumber Water (water and cucumber slices)

Fit To Eat™ Melon-Mint Water (water, melon slices and chopped mint)

Green Tea

Coffee (maximum 1 x 8oz. cup per day, if you must)

Decaffeinated Coffee

Decaffeinated Black tea

Herbal (decaffeinated) Teas

Sparkling Water (low-sodium)

Water


Food Journal Start date – to end of week date:__________________________________________________________

Please make several copies of this journal and keep them handy in a binder for your reference.

Meal 1 Meal 2 Meal 3 Meal 4 Meal 5 Meal 6

Time:

Monday

Time:

Tuesday

Time:

Wednesday

Time:

Thursday

Time:

Friday

Time:

Saturday

Time:

Sunday



An honours graduate of the Institute of Holistic Nutrition in

Toronto, Laura is a licensed Registered Nutritional Consulting

Practitioner & Registered Orthomolecular Health Practitioner

(RNCP/ROHP). Having been involved in the catering and

restaurant business for over a decade, it’s no wonder Laura

has a love for food; however, health and fitness are also

an essential part of her lifestyle. Laura is also a Canadian

Association of Fitness Professionals (Can-Fit-Pro) Certified

PRO-Trainer for Nutrition and Wellness Specialist (NWS), and

CPR as well as a Certified Personal Trainer (CPT).

Her passion for the fitness and health industry lead her to

compete in her first Fitness Competition in April 2010 at

the UFE (Ultimate Fitness Event). An avid foodie, Laura

wanted to better understand what was involved in the preparation of a show, the

nutrition component and the training of course. She met some incredible people

and as a result decided to pursue one of her long time dreams

and write her first cookbook geared towards athletes. Laura

has been a chef for over 15 years and is constantly challenging

herself in this field by experimenting with healthy recipes and

food alternatives which is now helping her pave her way to

reach her goal and offer you some great new healthy recipes

that you can use to reach your goals.

She brings to us a unique approach by combining chefs’

secrets with the practical daily use of healthy foods. She

believes in a healthy lifestyle, whole foods and a positive

outlook on life, and is happy to share her vision, knowledge

and experience. She looks forward to getting your feedback,

hear about your journey and accomplishments!

Laura Discepola, CNP, RNCP, ROHP

e. [email protected] / c. 647.408.7142 / f. 416.900.5585 / w. www.fittoeat.ca

ABoUT LAURA DISCEPoLA &

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