12 WEEK

EATING
GUIDE
UNIQUE MUSCLE
@UNIQUEMUSCLEOFFICIAL
 IF IT
DOESN'T
CHALLENGE
YOU, IT
WON'T
CHANGE
YOU

UNIQUE MUSCLE
 PRODUCT DISCLAIMER
The “Unique Muscle 12 Week Eating Guide” book (‘book’) is written by
Unique Muscle (‘Unique Muscle’). These guidelines are not formulated to
suit any nutrient deficiencies, allergies or any other food related health
problems. If you are an individual with such problems, you should consult
an accredited practising dietician or similar qualified health professional.

The information provided in this book is provided "as is" and for general
health improvement recommendations only to promote healthy eating
and lifestyle habits. It is not intended as medical advice, and should not
be used to diagnose, treat, cure or prevent any medical conditions. You
should not use this book as a substitute for qualified professional health
advice, diagnosis or treatment. Each individual will have their own specific
needs and the information contained in this book is designed as a set of
"generic guidelines" only. This book does not consider any person's
specific objectives, situations or requirements. Unique Muscle makes no
warranties or representations, express or implied, as to the accuracy,
completeness, reliability or suitability of the information contained or
referenced in this book. The information is subject to professional
differences of opinion, human error in preparing this information and
unique differences in individuals' situations.

Unique Muscle is not liable for any loss resulting from any action taken or
reliance made by you on any of the information or material contained in
the book. If you use, or otherwise rely on, any of the information in the
book you are responsible for ensuring, by independent verification, its
accuracy, completeness, reliability and relevance to your own personal
and individual circumstances.

You should always obtain any appropriate professional health advice

relevant to your particular circumstances. Copyright and all other
intellectual property rights in materials contained in this book are owned
by, or licensed to, Unique Muscle. No intellectual property rights or other
rights in, and to, the information and materials in the book are transferred
to any person who acquires, or may use, the book. Except as permitted
under the Copyright Act 1968 (Cth), or any other applicable law in your
location, you may not adapt, reproduce, publish or distribute copies of any
materials contained in the book (including, but not limited to text, logos,
graphics, photographs, trademarks, garment graphics, sounds or images)
in any form (including by e-mail or other electronic means).
MAXIMISING
YOUR RESULTS
MAXIMISING
RESULTS
The following products from our online store are optional on
this plan but they will assist you to get faster results as well as
saving time with preparing meals:
1. SLIM IT –  Fat Metaboliser
2. LEAN UP - Protein Powder
3. At least one of the following:
Slim + Tone - Non-Laxative TeaTox
Slimming Hot Chocolate
Slimming Coffee 
Slimming Espresso
If you would like to use all of the recommended products in this
guide to accelerate your progress, our “Summer Body Pack +
Free Shaker” has exactly what you need to get started at a
discounted price! You will also receive our 4 week Body
Transformation Program e-book with home workout guide
(valued at $44.95)! Click here for more information.
THE GUIDE
 EATING
RULES

CONGRATULATIONS ON TAKING THIS STEP TOWARDS

ACHIEVING YOUR HEALTH AND WELLNESS GOALS!
PLEASE FOLLOW THIS PLAN AS CLOSELY
AS POSSIBLE TO ACHIEVE MAXIMUM
DESIRED RESULTS.

01
EAT 5 MEALS (3 MAIN
MEALS + 2 SNACKS) PER
DAY FROM THE MEAL PLAN
IN THIS BOOK. 

02
SPACE YOUR MEALS 2-3
HOURS APART. DO NOT
SKIP MEALS. THIS WILL
HELP PREVENT
OVEREATING IN ONE
SITTING, BALANCE BLOOD
SUGAR, BOOST ENERGY
LEVELS AND SPEEDS UP
YOUR METABOLISM. 

03
DRINK 2-3 LITRES OF
WATER A DAY (ABOUT 2
GLASSES WITH EVERY
MEAL)
 EATING
RULES

04
EAT PLENTY OF VEGETABLES
(ESPECIALLY GREEN VEGGIES
LIKE SPINACH!) – YOU ARE
ALLOWED TO EAT AS MUCH AS
YOU CAN! 

05
NO REFINED SUGAR!
(IMPORTANT FACT! – REFINED
SUGAR SUCH AS WHITE SUGAR
IS AN ANTI-NUTRIENT WHICH
STRIPS NUTRIENTS FROM THE
BODY, MEANING THAT SUGAR
DOES MORE HARM THAN GOOD,
IT’S KNOWN AS A SWEET
POISON). 

06
CHECK OUT THE HEALTH
ZONE BLOG ON OUR
WEBSITE FOR GREAT
RECIPES AND HEALTH
TIPS THAT YOU CAN USE
IN CONJUNCTION WITH
THIS PLAN! 
  WHAT  TO EAT &
 NOT  TO  EAT
GOOD QUALITY PROTEIN OPTIONS : FOODS TO AVOID
• Tofu • White bread
• Lentils • Processed foods
• Tempeh • Refined sugars (sweets, 
• Beans (Black, Kidney, White etc) chocolate etc)
• Green Peas • Alcohol
• Oatmeal • Soft drink
• Chickpeas
• Pastries
• Broccoli
• Deep fried food
• Boxed cereals
GOOD CARBOHYDRATE OPTIONS:
• Oats • Biscuits
• Millet • Muffins
• Quinoa • Processed meats
• Spelt • Bacon
• Rye grains (such as whole rye  • Ham
bread) • Sausage
• Beans
• Chickpeas HOW TO COOK
• Lentils
• Bake
• Brown rice
• Grill
• Any type of vegetable you like!
• Steam
GOOD FATS to have SPARINGLY • Stir Fry
• Avocado
• Extra virgin olive oil COOKING MEATHODS TO AVIOD
• Coconut oil • Frying
• Raw nuts + nut butters
• Seeds (i.e. pumpkin seeds,
sunflower seeds, chia seed, linseeds
etc.) 
PROTEIN
CARBS
&FATS
PROTEIN + CARBOHYDRATES + FATS
PROTEIN
Protein is made up of amino acids of which
our body relies on to function for day to day
activities. There are 20 different amino
acids, 9 of which our bodies cannot
produce naturally; therefore they must be
obtained through diet.
Proteins that contain all 20 amino acids are
called complete proteins. While some
animal products such as meat, eggs and
dairy are considered to be good sources of
complete proteins; they can also be high in
saturated fat and cholesterol. A healthier
way to get your protein source is by
including more plant-based meals into your
diet. Soy (tofu, tempeh etc) is a popular
plant based complete protein. You can also
achieve a complete protein every time you
combine legumes like beans, lentils, and
peanuts with grains like wheat, rice, and
corn.  sweets, junk food, butter/cream and
CARBOHYDRATES
Carbohydrates are the main energy source of
the body. They are chains of small, simple
sugars that are broken down and enter the
body as glucose. Glucose is essential for the
body, as it is the preferred source of energy
in our brain, heart and central nervous
system. 
Carbohydrates are found in many foods.
However, you should stay away from
sweet foods with excess sugar. Instead,
opt for healthier options like fruits,
vegetables, beans and nuts, as well as
whole grains. These foods also contain
fibre. Fibre cannot be digested by your
body. However, fibre aids our intestine in
expelling waste and can help lower
cholesterol.
FATS
The misconception about fat is that it is
always bad for you; however there are
good fats and bad fats. The trick is to
eat more of the good fats and less of
the bad fats. Replacing bad fats such as
meat fats with good fats such as nuts,
avocados, and extra virgin olive oil or
coconut oil will help avoid a lot of
health problems (such as heart disease)
later in life. Did you know that fat is
essential for maintaining a healthy
body? Fat also helps you absorb some
vitamins and minerals, promotes growth
and development and maintains cell
membranes. 
MEAL PLAN
 BREAKFAST
30 minutes before breakfast, drink a Unique Muscle SLIM IT Fat Metaboliser to kickstart
your metabolism for the day, use stored fat in your body as energy as well as hydrating
your body!

CHOOSE ONE OF THE  FOLLOWING OPTIONS:

Porridge – approx. 200ml water/soy or almond milk/low fat milk, ⅓ cup rolled oats,
¼ tsp cinnamon. Top with some fruit (1 small banana or ⅓ cup frozen berries)

Tofu Scramble: Approx. 120g firm tofu

(crumbled), ½ red capsicum, ½ yellow
onion, 1-2 Tbsp. vegetable broth liquid
(important for taste!) ¼ tsp. garlic powder,
¼ tsp. turmeric powder, pinch of salt +
pepper. Saute capsicum + onion with ½
Tbsp. olive oil, add tofu, spices, then add
the vegetable broth. Allow broth to fully
absorb into tofu. Eat with 1 slice of rye toast
or Mountain Rye Wrap.

Toast: 1- 2 slices of rye bread topped with ¼

avocado or light spread of peanut butter
and banana slices

Overnight Oats: ½ mashed banana, 1.5

scoops Lean Up Protein Powder, ⅓ cup
quick oats, 1/2 cup almond milk, 1 Tbsp.
maple syrup, 1 Tbsp. chia, 1 tsp vanilla
extract.

Protein Smoothie: 1 banana (frozen), 50g strawberries (fresh or frozen), 1 Tbsp. rolled
oats, 1 Tbsp. chia seeds, ½ Tbsp. peanut butter, 1.5 scoops Lean Up Protein Powder,
200ml almond milk, water if necessary

Easy Pancakes: ½ cup oat flour (you can blend quick oats), 1 ripe banana, 1 Tbsp.
Lean Up Protein Powder, 1 cup of almond milk - pulse ingredients into a batter and
cook on non-stick pan with a small amount of coconut oil. 

 Remember: Drink 2 glasses of water with your breakfast.

 SNACK
Note: You can have a Unique Muscle Slim + Tone Tea Tox or Slimming Hot Chocolate
or Slimming Coffee/Espresso with your snack option. Also, please be sure to keep
avocado consumption to a minimum (½ avocado per day)

CHOOSE ONE OF THE  FOLLOWING OPTIONS:

¼ cup peanut butter / nut butter
with 2 cups of celery or carrot

2 cups of celery or carrot dipped

into ⅓ cup hummus

1 handful of nuts or raw seeds

Protein shake: 200 - 250mls water

or soy/almond/oat milk with 1.5
scoops of Lean Up Protein Powder.

Salad: ¼ avocado, 2 cups baby

spinach, 1 tomato, 1 cucumber,
dressing (1 Tsbp lemon juice & 1 tsp
extra virgin olive oil)

1 pear or 1 apple

1 banana

1-2 Protein Bliss Balls. Recipe (makes about 12): ½ cup natural, unsweetened
nut or seed butter (peanut,almond, tahini etc), 2 Tbsp. agave or pure maple
syrup, ⅔ cup Unique Muscle Lean Up Protein Powder. Mix the nut/seed
butter with sweetener of choice, add Lean Up until completely combined.
Add a little water if necessary. Optional: Roll balls in raw cacao powder or
shredded coconut.

 Remember: Drink 2 glasses of water with your snack

 LUNCH
Note: For more lunch options, be sure to check out the Health Zone on our website!

CHOOSE ONE OF THE FOLLOWING OPTIONS:

High Protein Bean Salad: 1 can white beans (or mixed beans), ¼ avocado (chopped),
1 Roma tomato (chopped), ¼ red onion (chopped). Dressing: 1 tbsp balsamic vinegar
or lemon juice & ½ tbsp extra virgin olive oil with a pinch of salt + pepper.
Optional: 2 Tbsp. chopped parsley. 

Smashed Chickpea wrap: ½ can (rinsed and

drained) mashed chickpeas, ½ carrot
(shredded) 1 chopped celery stalk, ½ Tbsp.
vegan mayo, squeeze of lemon juice, salt
+pepper to taste. Spread mixture onto a rye
wrap and add sliced tomato if desired. 

Note: You can also have tofu scramble

(from the breakfast options above) in a rye
wrap. 

Healthy Buddha Bowl: ½ cup cooked quinoa, 1 cup cooked broccoli, ½ cup mashed
sweet potato, 1 Tbsp hummus, 60g baked tempeh or tofu cubes, 30g Kimchi, 1 Cup
Mixed Salad.

Lentil + Tomato salad: 1 can brown lentils (organic if possible - drained and rinsed), 1 ½
cups cherry tomatoes (halved), ⅛ cup chives or basil or parsley (optional), dressing: 1
tbsp balsamic vinegar or lemon juice & ½ tbsp extra virgin olive oil with a pinch of salt +
pepper

Remember: Drink 2 glasses of water with your lunch.

 SNACK
Note: You can have a Unique Muscle Slim + Tone TeaTox or Slimming Hot Chocolate or
Slimming Coffee/Espresso with your snack option. Also, please be sure to keep
avocado consumption to a minimum (¼ to ½ avocado per day)

CHOOSE ONE OF THE  FOLLOWING OPTIONS:

Protein shake: 200 - 250mls water or
soy/almond/oat milk with 1.5 scoops of Lean
Up Protein Powder

 ¼ cup peanut butter / nut butter with 2 cups

of celery or carrot

2 cups of celery or carrot dipped into ⅓ cup

hummus

 1 handful of nuts or raw seeds

Salad: ¼ avocado, 2 cups baby spinach, 1

tomato, 1 cucumber, dressing (1 tbsp lemon
juice & 1 tsp extra virgin olive oil)

1-2 Protein Bliss Balls. Recipe (makes about 12): ½ cup natural, unsweetened nut or
seed butter (peanut, almond, tahini etc), 2 Tbsp. agave or pure maple syrup,
⅔ cup Lean Up Protein Powder. Mix the nut/seed butter with sweetener of choice,
add Lean Up until completely combined. Add a little water if necessary. Optional:
Roll balls in raw cacao powder or shredded coconut.

1 pear or 1 apple

1 banana

Remember: Drink 2 glasses of water with your snack

 DINNER
Note: Feel free to use preferred low calorie seasonings and spices to prepare the
food options.

CHOOSE ONE OF THE  FOLLOWING OPTIONS:

Loaded Sweet Potato: 1 medium sweet potato,
½ can black beans (drained + rinsed), 1 small
bunch of kale, ¼ cup frozen corn kernels, 1
clove garlic (minced), ½ tbsp olive oil, ¼
teaspoon cumin, salt + pepper. Poke multiple
holes in the potato with a fork and bake at
190C for approx 1 hour. Heat ½ Tbsp. of olive oil
over medium heat. Add garlic and cook until
fragrant. Add kale and toss to coat. Add ⅓ cup
water and cover for five minutes. Remove
cover, toss kale, reduce heat, and cook for
another 15 minutes, add beans, corn and
cumin to kale and cook until warmed. Season
with salt and pepper to taste. Once cooked,
cut the sweet potato in half lengthwise. Top
with bean mixture and 1-2 tbsp homemade
guacamole (optional)

 Middle Eastern Buddha Bowl: ½ cup cooked white quinoa, 1 cup roasted
cauliflower, 1 cup mixed salad, ½ cup mashed sweet potato, 1 Tbsp hummus, ½
can roasted smoked paprika chickpeas (rinse and drain chickpeas, then toss the
chickpeas with ½ Tbsp. smoked paprika & 1 tsp coconut oil).

Tofu Bowl: Pre heat oven to 200C/400F. Cut 150g extra firm tofu into cubes and
marinate for ½ hour in ¼ cup tamari or soy sauce, ½ Tbsp sesame oil, 1 Tbsp pure
maple syrup, 2 tsp corn starch (optional), 1 tsp fresh crushed ginger, 1 tsp garlic
powder. Bake for ½ hour (flip halfway). Serve with ½ cup cooked brown rice and
1 cup of broccoli.

Any of your lunch options

Remember: Drink 2 glasses of water with your dinner.

TIPS TO FOLLOW
 @UNIQUEMUSCLEOFFICIAL

SIMPLE TIPS TO FOLLOW

01 Plan your meals and do your shopping/food preparation
ahead of time – this is the best way to stay on top of it.

02 Always read the ingredients list and avoid anything

with added sugars

03 Drink more than the recommended 2 litres when you

exercise to stay hydrated and prevent fatigue (drink even
if you are not thirsty – staying hydrated flushes toxins
from the body and can assist in many health benefits
including better brain function and decreases headaches)

04 Drink a protein shake after your workout

05 Go to bed early and get a good night’s sleep, not

getting enough sleep will make you tired throughout
the day making you more likely to want to overeat as
your body needs energy to stay awake!

For additional information regarding energy intake and other nutrition queries you
may have, we recommend the following websites:

HTTPS://WWW.EATFORHEALTH.GOV.AU/ 30
HTTP://WWW.AIHW.GOV.AU/
FREE AT-HOME
WORKOUT GUIDES
FREE
WORKOUT
GUIDES
Don’t forget to check out our FREE
workout guides which you can use
with this Healthy Eating Guide!