Set Meal Plans Are you the type of person who likes a set plan to follow without having to make too many decisions along the way? Then the BodyTrainer™ Revolution Set Meal Plans are for you. We have put together 12 weeks of menus to take the guesswork out of achieving good health and fat loss through a varied and nutritionally sound eating plan. The menus use the BodyTrainer™ Revolution recipes along with simple meal ideas and some takeaway/pre-prepared food to make life easy. All you need to do is apply your block allocations to the meals to select your appropriate portion size. • Fish is included two to three times a week to boost
omega-3 fats, keep saturated fats down and provide protein, zinc and other micronutrients. • Lean red meat is included two to three times a week to boost iron intake and provide protein, zinc and other micronutrients. • Most meals include both low-GI carbohydrates and a protein-rich food to improve satiety and provide balanced energy and nutrients. • Fruit is provided daily as snacks and as part of breakfast meals – you can add additional fruit as per your block allowance. • Those on higher energy levels can add in more substantial snacks using your blocks or add foods to a meal, eg a bread roll. • You can mix and match meals and days if you wish, but the variety of foods and meals is important, so try to include as many of the different meals as you can. • Where you are not prepared with the appropriate foods, or you are eating out, simply choose an appropriate meal from the meal ideas section to substitute. • Foods from Group 5: Occasional foods can also be substituted using your carbohydrate and fat blocks as instructed. • Consume more than 1 litre of water every day and more during exercise sessions. Herbal teas can be consumed freely and count towards your water intake. Tea and coffee can be consumed freely using low-fat milk from protein blocks – try to avoid using sugar. © Les Mills International Ltd, 2003.
© Les Mills International Ltd, 2003.
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Handful of peanuts in their shells
Fruit
Boiled eggs, multigrain toast & a piece of fruit
Low-fat cereal bar
All-Bran ® with sliced fruit & low-fat milk
Natural muesli with low-fat milk & sliced fruit
Fruit
Low-fat cereal bar
All-Bran ® with low-fat milk & sliced strawberries
Grilled fat-trimmed bacon with sliced tomato in a grainy English muffin
Low-fat yoghurt & a piece of fruit
Fruit
Natural muesli, low-fat milk & sliced fruit
Grapefruit, boiled eggs & multigrain toast
Snack 1
7-Day Sample Meal Plan – Week 1
Breakfast
Low-fat 2-minute noodles with 1 cup added frozen vegetables
Tomato, Lentil & Barley Soup* with grainy bread
Toasted sandwich with reduced-fat cheese & tomato
Pita bread filled with hummus & salad vegetables
Flour tortilla wrap filled with 3 tbsp hummus, lettuce, cucumber, tomato, beetroot & grated carrot
Baked potato filled with baked beans
Bowl of low-fat vegetable soup, multigrain bread & reduced-fat cheese
Lunch
Cup of soup
Sliced pear & reduced-fat cheese
Fruit
Fruit toast with low-fat cream cheese
Banana & a lowfat fruit yoghurt
1 cup of skim milk served hot or cold (optional add 1 tsp drinking chocolate)
Takeaway or homemade chicken & vegetable stir-fry with steamed rice
Baked or grilled salmon fillet, mashed sweet potato & steamed green vegetables
Easy Chickpea Curry* with steamed basmati rice
Grilled/baked fish fillet, ear of corn and mixed steamed vegetables
Grilled lean beef steak with 2 cups of mixed vegetables, stir-fried in 1/2 tbsp olive oil, flavoured with soy sauce & garlic OR a large mixed salad dressed
Lamb, Spinach & Feta Stir-Fry* & couscous
Grilled chicken breast fillet, pasta with ready-made tomato sauce & a large mixed salad with 1 tbsp olive oil
Dinner
* denotes BodyTrainer™ Revolution recipes
Small handful of raw almonds
Snack 2
© Les Mills International Ltd, 2003.
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Banana & a glass of low-fat milk
Toasted English muffin topped with spinach leaves, poached eggs & grilled tomato
20g cashew nuts
Natural muesli with low-fat milk & sliced fruit
Low-fat yoghurt topped with a sliced piece of fruit & 1 tbsp of mixed nuts & seeds
Smoothie made with 1 cup low-fat milk, banana & 2 tbsp natural yoghurt
Toasted English muffin(s) with peanut butter & banana
Porridge with low-fat milk
Multigrain toast with sliced banana
Fruit
Handful of cashew nuts
Fruit
Snack 2
Bowl of Tomato, Lentil & Barley Soup*, piece of fruit
Large bowl of Minestrone Soup*
Multigrain bread sandwich with ham, low-fat cream cheese & plenty of salad vegetables, piece of fruit
Carrot & celery sticks with hummus dip
Fruit
Stir-Fried Greens with Grilled Chicken Breast* & boiled rice
Garlic Bruschetta with Roast Tomatoes & Field Mushrooms* followed by roast/grilled lean lamb with green peas, carrots
Salmon with Spice Crust* with steamed/stir-fried mixed vegetables OR a large salad
Spiced Pork Skewers* & a large mixed salad OR steamed vegetables of your choice
Lamb & Chickpea Hotpot* with couscous
Bolognaise* with a green salad
Penne with Leafy Greens & Smoked Salmon*
Dinner
* denotes BodyTrainer™ Revolution recipes
Low-fat yoghurt
Pasta mixed with canned tuna, & any Fruit vegetables you like eg lettuce, tomato, cucumber, grated carrot, beetroot. Dress with 1 tbsp oil & vinegar dressing
Takeaway sushi & miso soup
Tomato, Lentil & Barley Soup*
Fruit
Fruit toast & low-fat cream cheese
Porridge with low-fat milk
Flour tortilla wrap filled with chicken & salad
Carrot & celery sticks with hummus dip
All-Bran ® with low-fat milk & sliced banana
Lunch
Snack 1
7-Day Sample Meal Plan – Week 2
Breakfast
© Les Mills International Ltd, 2003.
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Fruit
Poached eggs on toast with mushrooms & grilled tomato
Low-fat flavoured milk
Handful of mixed raw almonds & dried apricots
Fruit
Toast with peanut butter & honey
All-Bran ® with low-fat milk & sliced banana
Handful of peanuts in their shells
Natural muesli with low-fat milk & sliced fruit
Smoked Salmon with Dill Pancakes*
Roast beef open sandwich on heavy rye or pumpernickel bread, lots of salad vegetables
Lunch
Whole-grain bread sandwich with ham, low-fat cream cheese & salad
Baked potato with leftover Bolognaise* & green salad
Pita bread with hummus & salad
Salad bowl with a can of tuna & mixed beans, olive oil dressing
Minestrone Soup* & multigrain bread
Low-fat fruit yoghurt Takeaway sushi & miso soup
Cup of soup
Bircher Muesli*
Fruit salad with natural yoghurt, sprinkled with mixed nuts & seeds
Snack 1
7-Day Sample Meal Plan – Week 3
Breakfast
Carrot & celery sticks with hummus dip
Vegetable juice
Piece of fruit
Plain small muesli/cereal bar
Low-fat yoghurt & a banana
Grilled Steak with Roasted Root Vegetables*
Chickpea & Almond Couscous*
Bolognaise* with a large green salad
Takeaway Asian noodles with stir-fried meat/seafood & vegetables
Lamb, Spinach & Feta Stir-fry* with steamed basmati rice
Baked salmon fillet with corn on the cob & steamed green vegetables
Coriander Chicken/Turkey with Avocado Salsa* & a large green salad
Dinner
* denotes BodyTrainer™ Revolution recipes
Low-fat flavoured milk
Fruit
Snack 2
© Les Mills International Ltd, 2003.
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Fruit
Toasted grain English muffin with avocado & tomato
Omelette filled with spinach & tomato, whole-grain toast
Fruit
Fruit
Low-fat rice pudding snack
All-Bran ® with sliced fruit & low-fat milk
Multigrain bread sandwich with grilled fat-trimmed bacon & sliced tomato
Low-fat yoghurt drink
Toasted fruit bread with low-fat cream cheese & a glass of low-fat milk
Tortilla wrap with chicken & salad
Fruit
Baked potato filled with baked beans & a side salad
Minestrone Soup* with grainy bread
Carrot sticks with hummus dip
Spiced Pork Skewers* & a large mixed salad
Bolognaise* with a large mixed salad
Takeaway vegetable & tofu stir-fried in oyster-style sauce with noodles
Simple Pasta with Tuna & Chilli* & a large green salad
Grilled lamb fillets with steamed/stir-fried vegetables
Penne with Leafy Greens & Smoked Salmon*
Stir-fried Greens with Grilled Chicken Breast* & rice
Dinner
* denotes BodyTrainer™ Revolution recipes
Low-fat flavoured milk
Vegetable juice
Fruit
Pita bread filled with tuna & sweetcorn Fruit mixed with 1 tsp of olive oil mayo & salad
Low-fat hot chocolate
Carton of vegetable soup with grainy bread & reduced-fat cheese
Fruit
Muesli with sliced strawberries & low-fat milk
Fruit Whole-grain bread sandwich with lean meat, mustard & lots of salad vegetables
Vegetable juice
Snack 2
All-Bran ® with sliced fruit & low-fat milk
Lunch
Snack 1
7-Day Sample Meal Plan – Week 4
Breakfast
© Les Mills International Ltd, 2003.
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Vegetable juice
Fruit
Poached eggs on whole-grain toast with Fruit grilled tomato & dry-fried mushrooms
Fruit smoothie – blend low-fat milk, yoghurt & fruits of your choice
Bircher Muesli*
Fruit
Low-fat yoghurt
Baked beans on grainy toast
Muesli with sliced apple & low-fat milk
Leftover Marinated Mushroom & Bulgur Salad*
Handful of raw almonds
Porridge with low-fat milk
Garlic Bruschetta with Roast Tomatoes & Field Mushrooms*
Quick Vegetable Pita Pizza*
Steak Sandwich*
Tomato, Lentil & Barley Soup* with grainy bread
Baked potato filled with a can of chilli beans & with a side salad
Tomato, Lentil & Barley Soup* with grainy bread
Fruit
Muesli with sliced banana & low-fat milk
Lunch
Snack 1
7-Day Sample Meal Plan – Week 5
Breakfast
Cup of soup
Fruit
Fruit salad with a spoonful of natural yoghurt
Low-fat hot chocolate
Fruit
Fruit
Crumbed Chicken with Baked Wedges* & a large mixed salad
Lamb & Chickpea Hotpot*
Spiced Trout with Cucumber & Minted Yoghurt* & steamed vegetables of your choice
Easy Chickpea Curry* with steamed basmati rice
Beef Stroganoff* with steamed basmati rice & spinach
Spaghetti with ready-made tomato sauce mixed with a can of tuna, & with a green salad
Marinated Mushroom & Bulgur Salad* with a grilled/baked fish fillet
Dinner
* denotes BodyTrainer™ Revolution recipes
Handful of mixed nuts & dried fruit
Snack 2
© Les Mills International Ltd, 2003.
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Smoked Salmon with Dill Pancakes*
Boiled eggs with grainy bread toast & 1/2 grapefruit
Fruit
Fruit
Vegetable juice
Muesli with canned peach slices & low-fat natural yoghurt
Carton of vegetable soup with grainy bread & reduced-fat cheese
Baked potato filled with canned chilli beans & a side salad
Minestrone Soup* with grainy bread
Low-fat hot chocolate
Cup of soup
Fruit
Fruit
Pita bread filled with hummus & salad
Handful of mixed nuts & dried fruit
Fruit toast with low-fat cream cheese & 1/2 grapefruit
Handful of nuts in their shells
Chicken noodle soup & a piece of fruit
Fruit
Multigrain toast topped with sliced avocado & tomato
Low-fat yoghurt & an apple
Whole-grain bread sandwich with roast beef, mustard & salad vegetables
Whole-wheat crackers with low-fat cream cheese
Salade Niçoise*
Thai Beef*
Penne with Leafy Greens & Smoked Salmon*
Coriander Chicken/Turkey with Avocado Salsa* & a large green salad
Lamb, Spinach & Feta Stir-fry* with couscous
Salmon with Spiced Crust* & a large mixed salad
Tomato Pasta Stir-fry with Chicken*
Dinner
* denotes BodyTrainer™ Revolution recipes
Handful of dried apricots
Takeaway sushi & miso soup
Fruit
Breakfast cereal bar & a small carton of fruit juice
Snack 2
All-Bran ® with sliced strawberries & low-fat milk
Lunch
Snack 1
7-Day Sample Meal Plan – Week 6
Breakfast
© Les Mills International Ltd, 2003.
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Vegetable juice
Fruit
Toasted grainy English muffin with poached eggs, wilted spinach, grilled tomato & dry-fried mushrooms
Whole-wheat crackers with cottage cheese, cherry tomatoes & sliced cucumber
Low-fat fruit yoghurt Pasta salad with canned salmon, spinach Fruit leaves, vegetables & a drizzle of olive oil & vinegar dressing
Grainy toast with peanut butter & a piece of fruit
Fruit
Vegetable juice
Low-fat fruit yoghurt Leftover Marinated Mushroom & Bulgur Salad*
Leftover Lamb & Chickpea Hotpot*
Small muesli bar
Fruit
Grilled steak with corn on the cob & steamed broccoli, carrots & grilled tomato
Takeaway tofu & vegetable stir-fry with Asian noodles
Spiced Trout with Cucumber & Minted Yoghurt*
Marinated Mushroom & Bulgur Salad* with a grilled chicken breast
Lamb & Chickpea Hotpot*
Stir-fried Greens with Grilled Chicken Breast* & rice
Simple Pasta with Tuna & Chilli*
Dinner
* denotes BodyTrainer™ Revolution recipes
Low-fat yoghurt
Snack 2
Fruit salad with natural yoghurt & a sprinkling of mixed nuts & seeds
Fruit
Fruit
Muesli with sliced banana & low-fat milk
Grilled fat-trimmed bacon & sliced tomato in a toasted grainy English muffin
Pita bread filled with cottage cheese, pineapple & salad vegetables
Low-fat flavoured milk
Multigrain bread toast with fruit spread & a low-fat yoghurt
Asian-style clear soup & a piece of fruit
Whole-grain bread sandwich with ham, low-fat cream cheese & salad
Fruit
Porridge with sliced banana, low-fat milk & a drizzle of honey
Lunch
Snack 1
7-Day Sample Meal Plan – Week 7
Breakfast
© Les Mills International Ltd, 2003.
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Fruit
Fruit
Boiled eggs, multigrain toast & 1/2 grapefruit
Grilled fat-trimmed bacon in a toasted grainy muffin with sliced tomato
Low-fat flavoured milk
Fruit
All-Bran® with sliced kiwifruit & low-fat milk
Toasted grainy bread with avocado & sliced tomato
Low-fat rice pudding Pita bread filled with falafel, hummus snack & salad
Fruit salad with natural yoghurt & a sprinkling of mixed nuts & seeds
Spinach salad with grilled haloumi cheese or feta cheese & lots of salad vegetables
Quick Vegetable Pita Pizza*
Leftover Chickpea & Almond Couscous*
Baked potato with cottage cheese & side salad
Multigrain bread sandwich with hard-boiled egg & salad
Low-fat yoghurt drink
Breakfast cereal bar & a piece of fruit
Beef fajitas – see Meal Ideas for recipe
Crumbed Chicken with Baked Wedges* & a large green salad
Penne with Leafy Greens & Smoked Salmon*
Chickpea & Almond Couscous*
Chicken in Orange Sauce* with boiled new potatoes & steamed mixed vegetables
Baked/grilled fish fillet with couscous & stir-fried mixed vegetables
Lamb Pita Breads*
Dinner
* denotes BodyTrainer™ Revolution recipes
Slice of fruit toast with low-fat cream cheese
Vegetable juice
Fruit
Vegetable juice
Fruit
Fruit
Tomato, Lentil & Barley Soup* with grainy Fruit bread
Small handful of nuts in their shells
Snack 2
All-Bran ® with sliced banana & low-fat milk
Lunch
Snack 1
7-Day Sample Meal Plan – Week 8
Breakfast
© Les Mills International Ltd, 2003.
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Omelette with spinach & tomato, whole-grain toast
Fruit
Fruit
Fruit
Toasted grainy English muffin with sliced avocado & tomato
Sourdough toast topped with dry-fried field mushrooms & a grilled tomato
Handful of dried apricots
Breakfast cereal bar, a glass of low-fat milk & a piece of fruit
Muesli with sliced fruit & low-fat yoghurt
Fruit
Vegetable juice
Slice of toast with fruit spread
Low-fat rice pudding snack
Vegetable juice
Whole-grain bread sandwich with lean meat, mustard & salad
Low-fat fruit yoghurt Beef Stroganoff* with steamed basmati rice & spinach
Bean Tortillas*
Chilli con carne with rice & a green salad
Tomato Pasta Stir-fry with Chicken*
Salmon with Spiced Crust* & a large mixed salad
Easy Chickpea Curry* with steamed basmati rice
Lamb Spinach & Feta Stir-fry* with rice
Dinner
* denotes BodyTrainer™ Revolution recipes
Low-fat yoghurt
Snack 2
Pasta salad – mix pasta with a can of Low-fat flavoured mixed beans, salad vegetables & a drizzle milk of olive oil dressing
Steak Sandwich*
Tomato, Lentil & Barley Soup*
Leftover Easy Chickpea Curry* with toasted pita bread
Tomato, Lentil & Barley Soup*
Fruit
Baked beans on multigrain bread toast
Multigrain bread sandwich with hard-boiled egg & salad
Fruit
Multigrain bread toast with sliced banana
Lunch
Snack 1
7-Day Sample Meal Plan – Week 9
Breakfast
© Les Mills International Ltd, 2003.
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Homemade or pre-prepared chilli con carne with steamed basmati rice & green salad
Porridge with low-fat milk
Poached egg on multigrain toast with grilled tomato & spinach leaves
Breakfast cereal bar, a piece of fruit & a glass of low-fat milk
Fruit
Fruit
Low-fat yoghurt
Fruit
Fruit
Low-fat rice pudding snack
Pita bread filled with lean meat, chutney & salad
Lamb fillets pan-fried in non-stick pan with couscous, minted yoghurt & rocket salad
Grilled chicken breast with pasta in ready-made tomato sauce with a green salad
Low-fat fruit yoghurt Spiced Pork Skewers* with salad
Bowl of vegetable soup with whole-wheat Low-fat flavoured crackers & reduced-fat cheese milk
Takeaway sushi & miso soup
Salad bowl with a can of tuna & a grainy roll
Spiced Trout with Cucumber & Minted Yoghurt*
Low-fat yoghurt
Dinner Penne with Leafy Greens & Smoked Salmon*
Toasted grainy muffin with avocado & sliced tomato
Multigrain bread sandwich with ham, low-fat cream cheese & salad
Snack 2 Fruit
Grilled fish fillet with mashed sweet potato & steamed mixed vegetables
Fruit
Lunch Leftover Beef Stroganoff* with rice
* denotes BodyTrainer™ Revolution recipes
Muesli with sliced fruit & low-fat yoghurt Low-fat rice pudding Leftover chilli con carne with toasted pita Fruit snack bread
Multigrain toast with peanut butter & a piece of fruit
Snack 1
Low-fat yoghurt
Breakfast
Bircher Muesli*
7-Day Sample Meal Plan – Week 10
© Les Mills International Ltd, 2003.
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Fruit
Fruit
Leftover Bolognaise* in a baked potato with a side salad
Fruit
Home-cooked scrambled eggs (no butter) with mushrooms on multigrain toast
Bolognaise* with a green salad
Takeaway chicken & vegetables stir-fried in oyster sauce with noodles
Chickpea & Almond Couscous*
Grilled pork cutlets with baked sweet potato, steamed spinach, broccoli & carrots
Low-fat fruit yoghurt Salmon with Spiced Crust* & stir-fried mixed vegetables
Fruit
Minestrone Soup* with a grainy bread roll Low-fat flavoured milk
Vegetable soup with whole-wheat crackers & reduced-fat cheese
Tortilla wrap with chicken & salad
Handful of dried fruit Pita bread filled with tuna, sweetcorn & nuts & salad
Fruit
Vegetable juice
Handful of raw nuts
Beef Stroganoff* with steamed basmati rice & green salad
Simple Pasta with Tuna & Chilli* with a green salad
Dinner
* denotes BodyTrainer™ Revolution recipes
Low-fat drinking yoghurt
Snack 2
Multigrain bread toastie with reduced-fat Low-fat rice cheese, tomato pudding snack
Takeaway sushi & miso soup
Lunch
Muesli with canned peach slices & natural yoghurt
Grilled fat-trimmed bacon with sliced tomato in a grainy English muffin
Muesli, sliced fruit & low-fat milk
All-Bran ®, sliced banana & low-fat milk
Fruit
Fruit
Porridge with sliced banana & sultanas, low-fat milk & a drizzle of honey
Baked beans on multigrain toast
Snack 1
7-Day Sample Meal Plan – Week 11
Breakfast
© Les Mills International Ltd, 2003.
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Slice of fruit toast with low-fat cream cheese
Fruit
Omelette with spinach & tomato, multigrain toast
Fruit
Vegetable juice
Fruit salad with natural yoghurt & a sprinkling of mixed nuts & seeds
Breakfast cereal bar, glass of low-fat milk & a piece of fruit
Multigrain toast with avocado & sliced tomato
Fruit
Muesli with sliced fruit & low-fat milk
Fruit
Handful of dried apricots
Open sandwich on pumpernickel bread with lean meat, salad & hummus
Quick Vegetable Pita Pizza*
Thai Beef*
Chicken in Orange Sauce* with steamed vegetables
Bean Tortillas*
Grilled fish fillet with Marinated Mushroom & Bulgur Salad*
Easy Chickpea Curry* with steamed basmati rice
Low-fat fruit yoghurt Takeaway spaghetti marinara with a green salad
Fruit
Multigrain bread sandwich with chicken, Low-fat drinking avocado & salad yoghurt
Tomato, Lentil & Barley Soup*
Tortilla wrap with ham & salad
Multigrain bread toastie with reduced-fat Fruit cheese, tomato
Low-fat drinking yoghurt
Multigrain toast with banana & peanut butter
Stir-fried Greens with Grilled Chicken Breast & rice*
Dinner
* denotes BodyTrainer™ Revolution recipes
Low-fat drinking yoghurt
Pita bread filled with falafel, hummus & salad
Fruit
Snack 2
Bircher Muesli*
Lunch
Snack 1
7-Day Sample Meal Plan – Week 12
Breakfast
