Diet Plan – 30 Days
30 Day Diet Plan
Diet Guidelines
- Drink 2 – 3 litre water per day
- Coffee, Rooibos, Green Tea, Soda Water (Unlimited) – Nescafe, Jacobs, Filter Coffee is real coffee (Frisco & Ricoffee is not coffee)
- Use Stevia, Honey or Xylitol for sweetness & no sugar at all.
- Only full cream milk allowed (No milk if possible) Full cream for all dairy products like cottage cheese, cheese ect. If it is on your programme.
- On cheat day, please try to avoid sugar, rather have pizza or a burger. * You only measure and weigh again after 21 days please!
- No Alcohol
- Feel free to use spices (real spices like cinnamon, thyme, parsley, rosemary)
- You may steam, grill, boil or bake food. Use Olive oil, Conconut oil where I say you can. Real butter and spray & cook is also fine.
- Please use your own creativity when it comes to preparing your food.
- Avoid ALL processed foods.
- Sugar Free Peanut Butter at Dis-chem or Woolworths.
- Only use 100% pure whey protein.
Food Options
Protein | Carbs | Fats | Vegetables | Fruits | Dairy |
Whey Protein | Oats | Peanut Butter | Broccoli | Pineapple | Plain Yoghurt |
Eggs – whole | Matabela | Olive Oil | Brussel | Apple | Cottage Cheese |
Egg Whites | Barley | Avocado Oil | Sprouts | Strawberries | Cheddar Cheese |
Tuna (Canned) | Tasty Wheat | Coconut Milk | Spinash | Blueberries | Mozarella |
Sardines | Weetbix | Almonds | Green Beans | Bananas | Sour Cream |
Fish (All fresh) | Muesli | Walnuts | Cauliflower | Grapes | Cream Cheese |
Ostrich | Rye | Cashews | Lettuce | Grapefruit | Feta Cheese |
Chicken | Seed Loaf | Butter | Green Pepper | Watermelon | |
Beef | Bread | Flaxseed Oil | Red Pepper | Pear | |
Biltong | Rice Cakes | Olives | Tomato | Peaches | |
Beef Jerkey | Brown Rice | Avocado | Carrots | Pawpaw | |
Pork | Basmati Rice | Pumpkin | Kiwi | ||
Prawns | Pasta | Mushrooms | |||
Calamari | Couscous | Peas | |||
Quinoa | Potato (White) | Cucumber | |||
Spirulina | Sweet Potato | Cabbage | |||
Lentils | Beetroot | ||||
Matzos (Jewish) | Asparagus | ||||
Kidney Beans | |||||
Pinto Beans | |||||
Raw Honey |
Carb Cycle Schedule
Day 1 – Low | Day 2 – Low | Day 3 – High | Day 4 – Fasting | Day 5 – Low | Day 6 – Low |
Day 7 – High | Day 8 – Fasting | Day 9 – Low | Day 10 – Low | Day 11 – Low | Day 12 – High |
Day 13 – Fasting | Day 14 – Low | Day 15 – Low | Day 16 – Low | Day 17 – Low | Day 18 – High |
Day 19 – Fasting | Day 20 – Low | Day 21 – Low | Day 22 – Low | Day 23 – Low | Day 24 – Low |
Day 25 – High | Day 26 – Fasting | Day 27 – Low | Day 28 – Low | Day 29 – Low | Day 30 Low |
Fasting Day
- On your fasting days you will start fasting form your last dinner, for example Day 4 is fasting, you will eat your dinner day 3 for example at 7pm, you will then fast for 24 hours.
- So your next meal will be 7pm on your fasting day. If you do get hungry during your fasting days, please only eat GREEN FOOD for example cucumber, broccoli, green apples etc.
- Only ONE cup of coffee or tea to start your day. NO milk and NO sugar are allowed in your drink!
- Drink water or sodawater the rest of the day. Add lemon and/ or cucumber slices to your water. You may drink as much water or sodawater as you wish. It keeps the tummy full.
Options | Quantity | Protein | Carbs | Fats | Calories |
Beef Cooked weight | 120g | 35 | 0 | 10 | 230 |
Sweet Potato Cooked Weight | 120g | 2 | 24 | 0 | 104 |
Butternut Cooked Weight | 80g | 1 | 8 | 0 | 36 |
LOW CARB DAYS
Meal 1
- Meal replacement or 100% pure Whey Protein Shake or 2 Whole Eggs, add 1 Tomato
Meal 2
- 10 Nuts of choice or 50g Biltong, 2 Slices Pineapple or Green Apple
Meal 3
- Chicken / Fish / Tuna / Beef / Ostrich (90g) Add medium size white potato
- Add cup tomato and cucumber slices.
Meal 4
- 10 Nuts of choice or 50g Biltong, 2 Slices Pineapple or Green Apple
Meal 5
- Pork / Fish / Chicken / Beef (120g)
- Add unlimited Green Veggies
Meal 6
1 x Green Apple
(You may use your meal replacement shake on MEALS 1, 3 or 5)
HIGH CARB DAYS
Meal 1
- 1 Banana or Whole Egg
- 40g Raw weight Oats
- 1 Teaspoon Butter or Peanut Butter Sweeten with honey or sweetener
Meal 2
- 2 x Rice Cakes / Cracker Bread
- Spread with 1 teaspoon Peanut Butter per rice cake or cracker bread or Cottage Cheese
Meal 3
- 90g Chicken / Tuna / Beef / Fish
- 100gr Brown or Basmati Rice or a medium size sweet Potato
- 1 cup Veggies or Green Salad
Meal 4
- 2 x Rice Cakes / Cracker Bread
- Spread with 1 teaspoon Peanut Butter per rice cake or cracker bread or Cottage Cheese
Meal 5
- 120g Chicken / Beef / Fish / Tuna
- 1/4 Avo or 1/4 Block of Feta
- 1 Cup Green Veggies or Salad
Meal 6
- 15 – 20 RAW Almonds or 1 Boiled Egg
(You may replace meals 1,3 or 5 with Whey)
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Weight Training
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Cardio Workout
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Agility Training
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