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2021NUTRITION SYSTEMWWW.YOURPL C.COM
www.yourplc.comyour nutritionsystemmade easy & simpleBREAKFAST 60% Low Energy Carbs 30% Protein 10% Good FatsProtein30%Low Energy Carbs60%LUNCHGood Fats10% 60% Low Energy Carbs 30% Protein 10% Good FatsMID AFTERNOON SNACK(OPTIONAL)DINNER 60% Low Energy Carbs 30% Protein 10% Good FatsPOST-WORKOUT Protein ShaketsAim for 3L of water per day
www.yourplc.com60% Low EnergyCarbslow energy Carbshigh energy carbs Artichoke hearts Arugula Asparagus Bean sprouts Beetroot Bokchoy Broccoli Brussel sprouts Cabbage Capsisum Carrot Cauliflower Celery Cucumber Eggplant Fennel Green beans Kale Leek Lettuce Mushrooms Onion Pumpkin Radishes Rocket Snow peas Spinach Squash Swiss chard Tomatoes Turnips ZucchiniStay away if weight loss is yourgoal BarleyBrown RiceBulgarBuckwheatCerealCornFruitQuinoaLentils, beansOatsPeasWhole grain cerealWhole wheat pastaWhole grain/whole wheatbreadCerealsFuit JuicesLolliesPastries and dessertsPotatoesSugarWhite RiceWhite BreadWhite Pasta
www.yourplc.com30% Proteinmeatdairy Beef Chicken Duck Kangaroo Lamb Lean bacon Pork Turkey Cottage cheese (V) Greek yoghurt (V) Whey protein powder (V)seafood Canned tuna Crab Lobster Mussels Oysters Salmon Scallops Shrimp Squid Tuna White fish(V) Vegetarian(Vg) Veganvegetarian/vegan Beans (V, Vg) Chickpeas (V, Vg) Edamame (V, Vg) Eggs (V) Lentils (V, Vg) Plant based protein powder (V,Vg) Soy (V, Vg) Tempeh (V, Vg) Tofu (V, Vg)
www.yourplc.com10% Good Fatshealthy Fatslimit these fats Avocado Avocado oil Coconut oil Flax oil Olive oil Walnut oil Almonds Brazil nuts Cashews Hazelnuts Macadamia nuts Pecans Pine nuts Pistachios Walnuts Chia seeds Flax seeds Pumpkin seeds Sunflower seeds Nut and seed butters Olives ButterCreamLardSour CreamTrans Fats - commonly foundin margarine, fried foods,highly processed foods (pies,pastries, cakes and biscuits)
www.yourplc.comhealthy snacksFruitssweet mentinesCranberriesFigsGrapesGrapefruitHoneydew sPeachesStrawberriesWatermelon»»»»»Fresh fruitApple slices nut/ seed butterYoghurt mixed berriesYoghurt small handful ofnuts/ seedsCottage cheese flax seeds cinnamonProtein shakeRice cakes nut/ seed butterCelery sticks peanut butterNut milk small handful ofnuts/ seedssavoury snacks» Boiled edamame beans» Snap peas light ranch/tzatziki» Veggie sticks hummus/cottage cheese» Sliced bell peppers guacamole» Rice cakes cottage cheese/cottage cheese avocado/canned tuna/ turkey breast sliced tomatoes» Boiled eggs» Cucumber slices smokedsalmon» Air popped popcorn
www.yourplc.commeat loversbreakfastlunchdinnerEggs, ham, avocado and spinachTuna and avocado lettuce wrapsBeef mince Mexican lettuce cupsSmoked salmon, spinach,asparagus and avocadoChicken, walnut and roastedpumpkin saladLamb chops with cauliflowermash and green vegetablesEggs on wholemeal toastShrimp salad with tomatoes, redonion and avocadoChicken and vegetable skewersSpinach and tomato egg whiteomeletteTurkey breast sandwich withcucumber and avocadoGrilled fish, asparagus andavocadoOats with protein powder andpeanut butterChicken quinoa salad with cherrytomatoes, red onion, spinach andavocadoSteak and steamed vegetablesGreek yoghurt with mixed berriesand peanut butterChicken breast with a side ofgreen vegetables and cashewnutsTurkey bolognese withwholemeal pastaPeanut butter banana proteinsmoothieSmoked salmon and cottagecheese sandwichBaked salmon, green beans androasted pumpkin
ed mushrooms, spinachand eggsGreek chickpea salad withcucumber, tomatoes, red onion,feta and olivesPortobello mushroom bunburgers with beetroot, tomato,hummus and pea sproutsEggs, asparagus, spinach andavocadoFour bean salad with greenbeans and red onionBlack bean Mexican lettuce cupsEgg white omelette, avocado andwholemeal toastTuna and avocado wrapZucchini noodle salad with whitebeans, cherry tomatoes, feta andlemonGreek yoghurt with fruit andpeanut butterGreek yoghurt cucumber saladwith red onion and dillTofu and vegetable stir fryOats with strawberries and flaxseedsStrawberry and spinach saladwith avocado and cashew nutsSautéed zucchini, onion & cornwith brown riceSpinach and mixed berry proteinsmoothieChickpea bowl with broccoli,beetroot and hummusRoasted cauliflower andchickpea salad with greekyoghurt lemon dressingEgg white breakfast wrap withavocado and spinachGrilled tofu lettuce wraps withshredded carrots, red onion andred capsicumQuinoa and roasted vegetablesfilled capsicum cups
www.yourplc.comveganbreakfastlunchdinnerAvocado and pumpkin seeds onwholemeal toastTofu bowl with sauteedmushrooms, asparagus andavocadoMexican stuffed sweet potatoeswith black beans, corn,tomatoes, avocado and lime(optional: vegan cheese)Sauteed mushrooms on avocadotoastBlack bean and quinoa salad withtomatoes, cilantro, avocado andlemonRoasted butternut squash withsautéed greens and pumpkinseedsTofu scramble with spinach andcherry tomatoesMashed butter bean “tuna” wrapwith cucumber, tomatoes andkaleTempeh buddha bowl withedamame beans, zucchininoodles, shredded carrots andavocadoMexican black bean and tofuscrambleTofu rice paper rolls withshredded carrots, red cabbageand avocadoChickpea, broccoli andmushroom stir fryTofu scramble and avocadobreakfast wrapMexican salad with black beans,corn, cherry tomatoes, redcapsium, red onion, avocado,cilantro and limeTofu and roasted vegetableskewersCoconut yoghurt with mixedberries and chia seedsChickpea, pumpkin and beetrootsalad with rocket and pine nutsSauteed green beans and tofuOats with vegan protein powder,mixed berries and cinnamonTempeh and roasted vegetablemedleyRoasted red capsicum andtomato zucchini pasta (optional:capers, kalamata olives)
i Flax oil j Olive oil k Walnut oil l Almonds m Brazil nuts n Cashews o Hazelnuts p Macadamia nuts q Pecans r Pine nuts s Pistachios t Walnuts u Chia seeds . » Cottage cheese flax seeds cinnamon » Protein shake » Rice cakes nut/ seed butter » Celery sticks peanut butter » Nut milk small handful of nuts/ seeds
