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
2 SPARTACUS FIT To EATTM // DIY Do It Yourself Meal Plan // www.spartacusworkout.com
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.
3 SPARTACUS FIT To EATTM // DIY Do It Yourself Meal Plan // www.spartacusworkout.com
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
4 SPARTACUS FIT To EATTM // DIY Do It Yourself Meal Plan // www.spartacusworkout.com
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.
5 SPARTACUS FIT To EATTM // DIY Do It Yourself Meal Plan // www.spartacusworkout.com
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
8 SPARTACUS FIT To EATTM // DIY Do It Yourself Meal Plan // www.spartacusworkout.com
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
9 SPARTACUS FIT To EATTM // DIY Do It Yourself Meal Plan // www.spartacusworkout.com
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)
10 SPARTACUS FIT To EATTM // DIY Do It Yourself Meal Plan // www.spartacusworkout.com
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)
11 SPARTACUS FIT To EATTM // DIY Do It Yourself Meal Plan // www.spartacusworkout.com
§ 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
12 SPARTACUS FIT To EATTM // DIY Do It Yourself Meal Plan // www.spartacusworkout.com
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)
13 SPARTACUS FIT To EATTM // DIY Do It Yourself Meal Plan // www.spartacusworkout.com
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)
14 SPARTACUS FIT To EATTM // DIY Do It Yourself Meal Plan // www.spartacusworkout.com
§ 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)
15 SPARTACUS FIT To EATTM // DIY Do It Yourself Meal Plan // www.spartacusworkout.com
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)
16 SPARTACUS FIT To EATTM // DIY Do It Yourself Meal Plan // www.spartacusworkout.com
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
17 SPARTACUS FIT To EATTM // DIY Do It Yourself Meal Plan // www.spartacusworkout.com
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)
18 SPARTACUS FIT To EATTM // DIY Do It Yourself Meal Plan // www.spartacusworkout.com
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
19 SPARTACUS FIT To EATTM // DIY Do It Yourself Meal Plan // www.spartacusworkout.com
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
20 SPARTACUS FIT To EATTM // DIY Do It Yourself Meal Plan // www.spartacusworkout.com
21 SPARTACUS FIT To EATTM // DIY Do It Yourself Meal Plan // www.spartacusworkout.com
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 &