Meal Guidance For Your Calories

CONTENT
PAGE
1. How to use MyFitnessPal 3
- Creating an account 4
- Setting your calories and macros 5
- Logging food 8
- Building your meal plan 11
- Saving meals 12
2. Meal ideas for your calories 13

- Breakfast Ideas 15
- Easy Lunch Ideas 22
- Bulk Protein Prep Ideas 26
- Dinner Ideas 29
3. Sauces, Dressings & Desserts Shipping List 32

- Sauces & Dressings 33
* Australia 34
* USA 36
- Desserts 40
* Australia 41
* USA 50
HOW TO USE MY FITNESS PAL
Creating an account
Download MyFitnessPal from your app store
Create an account
Sign in with Facebook or Gmail
4
Setting your calories and

macros
Step 1 Use the nutrition steps provided by Mark in the ‘NUTRITION’

videos to determine your TDEE calories.
Step 2 Follow Mark’s guidelines in the ‘MACRO’ tab and choose the
tier that aligns to you to calculate your calories and macros.
Step 3 Enter them into your goals in MFP.
5
Tap the 3 dots on the home screen Tap nutrition to change your Tap on calories to change your daily
for ‘MORE’.. calories, carbs, protein and fat goals goal. Make sure you manually input
based on your calculations from
Mark’s guidelines.
6
Note: You can have a daily goal if

you chose to have high and low
days. Only do this if your guidelines
from Mark stipulate this and ensure
you pre-set this so you can prepare.
You would log your refeed days

here if you’re scheduling them in.
Tap on grams to be specific. If you

don’t have premium, just use the %
feature. Then tap save
7
Logging your food
Log your food by typing it’s description in the search bar. MFP will remember
recent foods for quick and easy use! Here are some tips to ensure accuracy every
time:
1. Always weigh your food raw or cooked, pick one and stick to it. DO NOT change
between both
2. Use the same entries every time. For example, we recommend using the USDA
(american) and NUTTAB (Australian) database when logging vegetables, fruits etc.
3. For chicken breast, it can be inconsistent, so we use KYF poached chicken breast
for poached chicken with no skin.
4. Salmon for example is highly variable between raw, cooked, skin on, skin off and
boneless variations so be sure to use the same one every time for consistencies.
5. Avoid using ‘cups’ as a measurement term. The most accurate way to measure
your food is to weight it and record grams or ml.
NOT WEIGHING IS GUESSING! THERE IS NO ACCURACY UNLESS IT’S

ACCURATELY WEIGHED!
8
6. Tracking beef steak cuts and mince meat can be difficult too depending on the
marble or fat content. We recommend scanning barcodes where possible or
searching the pack label.
7. When weighing oils, sauces or spreads, place the bottle or jar on the scales, press
zero to clear the weight then portion out your serving. The number that appears
in minus (-) is what you track, e.g. when the scale shows -15g of peanut butter, you
track 15g. This equates for all calories, yes licking the spoon counts!
8. If you have prepared meals for a few days that are exactly the same, you can copy
them into the next day for convenience.
9. When cooking raw rice or pasta, weigh this raw and then cook what you need.
If you are portioning out from a cooked batch ensure you are searching for a
cooked version. For example, you would search “white long grain rice cooked”
10. When tapping on suggested foods ensure the serving size is updated to reflect
what you are currently eating
The key to results is consistency and accuracy!
9
You can scan your foods!

You can scan the food you eat into MFP Remember when doing this you need to update the servings to 1g and
then update the serving size to how many g you have consumed
10
Building your
meal plan
Always make your serving size 1 mL or 1g and then
the number of servings how many grams you’re
having.
11
Saving meals
Tap on calories to change. Make sure Then name your meal & add a photos Tap the “meals” section when logging
you manually input based on your food and choose your meal
calculations from Mark’s guidelines.
12
MEAL
IDEAS FOR
YOUR
CALORIES
13
MEAL IDEAS FOR YOUR CALORIES
Your day on a plate could look like this!
How to use this guide:

Using the videos and education provided, calculate your calories and
macros
Log them into MyFitnessPal
Adjust the amounts per serve to hit your calories and macros
You may want to have 3 bigger meals a day, or 6 meals over the day, that’s
up to you! Plan accordingly
This guide has examples of low to high calorie meals for breakfast lunch
& dinner
You will also find examples of low calorie snacks and high calorie snacks
14
BREAKFAST
IDEAS
15
Protein Oats - Low cals Protein Oats - Low cals Protein Oats - Higher cals
I n gre dien t s : Ingre die nts: Ing re die nt s:
Oats Oats Oats

Grated zucchini Protein powder Nut butter
Stevia Frozen raspberries Cocoa powder
Cinnamon Sugar free maple syrup Chia seeds (optional for added calories
Protein powder from fats)
Top tip: Cook on a stove and add frozen Milk of preference
Top tip: If calories are low, opt for 30g of raspberries so they soften and warm up
oats and add bulk with grated zucchini, Add protein powder after cooking To p wit h
sweeten with stevia
Banana
Honey
Cinnamon
Top tip: If you’re bulking, use all the ingredients
and sprinkle granola on top.
16
Eggs on Toast
Eggs on Toast -Low cals - Moderate cals Eggs on Toast - High cals
2 eggs 2 eggs 2 eggs

Sandwich thins Low cal bread - approx 150cals for 2 slices Sourdough
5g butter Butter Avocado
Season with garlic salt and fresh herbs Veggies like mushroom, tomato, Butter
asparagus Chilli flakes, herbs and salt & pepper
Top tip: You can make this even lower calories Season with garlic salt and fresh herbs
with egg whites only Top tip: Use sourdough or a calorie dense
Top tip: Use egg whites to add protein if your bread for carbs, be mindful of fat content.
calories allow
17
Omelette - Low cals Omelete - Moderate cals Omelette - High cals
1 egg 1 egg Whole eggs

Egg whites Egg whites Egg whites
100g of veggies 100g of veggies Milk of choice
Chilli flakes, garlic powder, salt & pepper Protein - add in chicken, salmon or bacon Avocado
if calories allow Protein of choice
Chilli flakes, garlic powder, salt & pepper Veggies
Top tip: Use a non stick pan and a spray of
light cooking oil Top tip: Use a non stick pan and a spray of light
Top tip: Use a non stick pan and a spray of
cooking oil. Serve with toast for higher cals
light cooking oil
18
Eggs & veggies Bacon & Egg roll Bacon & egg roll
- Moderate to high cals - Low cals - High calories

Eggs 1 egg 1 egg
Egg whites Sandwich thins Burger roll or brioche bun
Goats cheese to top Pastrami or prosciutto Bacon - lean
White potato or spud lites / ‘Lotato’ Lettuce or spinach Lettuce or spinach
Celebrate health low cal bbq or tomato BBQ or tomato sauce
Top tip: Make an omelette or fry eggs, can sauce Butter and or cheese
honey glaze potato for extra carbs
Top tip: Use a non stick pan and a spray of light
cooking oil. Serve with toast for higher cals
19
‘Up & Go’ Breakfast ‘Up & Go’ Breakfast ‘Up & Go’ Breakfast
- Low cals - Moderate cals - High cals
Protein powder Oats Oats

Frozen strawberries or raspberries Frozen banana Frozen banana
Ice Protein powder Protein powder
Cinnamon Milk of choice
Top tip: Lower cals in raspberries and Stevia Nut butter
strawberries than mixed berries or blueberries Cinnamon
Honey
20
Cereals - Low cals Cereals - Moderate cals Cereals - High cals
Rice puffs or gluten free cereals, check the Rice puffs or gluten free cereals, check Rice puffs or gluten free cereals, check
health food aisle in your grocery store, aim the health food aisle in your grocery store, the health food aisle in your grocery store,
for <150 cals per 45g or around that aim for <150 cals per 45g or around that aim for <150 cals per 45g or around that
Protein powder and water as milk Protein powder Protein powder
Milk of preference Milk
Nut butter to top
Fruit like banana and berries
21
EASY LUNCH
IDEAS
22
San choy bow - Low cals Greek salad - Low cals Greek salad - High cals
Chicken breast or turkey breast or pork Lettuce Lettuce

mince or tofu Chicken breast Chicken breast
Corn kernels Sliced tomatoes Sliced tomatoes
Grated carrot Sliced cucumbers Sliced cucumbers
Garlic Kalamata olives Kalamata olives
Ginger Feta cheese broken into chunks Feta cheese broken into chunks
Diced mushrooms Low cal greek dressing Low cal greek dressing
Onion 2 slices of sourdough bread, pita bread or
Scallions / shallots turkish bread
2 tbsp Oyster sauce
1 1/2 tbsp Soy sauce, light
Top tip: Prep the mince meat and store, serve

with fresh lettuce cups
23
Mexican inspired salad Greek Chicken & Grain

- Low cals Mexican bowl - High cals Bowl

Chicken breast, steak, tempeh or tofu Red meat or taco mince Brown rice or quinoa (can use cauliflower
Black beans & corn kernels Black beans & corn kernels rice for lower cals)
Tomatoes Brown rice Chicken breast
Cucumber Tomatoes Olive oil
Spanish onion Cucumber Lemon
Salad leaf mix Spanish onion Salt & pepper
Low calorie salad dressing Salad leaf mix Cherry tomatoes
Low calorie salad dressing Lebanese cucumbers
Top tip: Make bulk salad and store separate to Plain Greek yogurt and feta cheese, for
the chicken breast, prep fresh to your portions serving
24
Rice Cake Toppings For

Loaded Sandwich Tuna & Rice With Spice The Time Poor

Shaved chicken or turkey breast Uncle Ben’s quick cook rice (higher cals) Avocado, hard boiled eggs, curry powder,
Sliced sweet potato or basmati / brown rice salt & pepper with a side of chicken breast
Avocado Tuna of preference (lower cals in brine) Cottage cheese & boiled eggs with chilli
Spinach Cherry tomatoes sliced flakes, salt & pepper
Spanish onion Cucumber sliced Tuna & beetroot
Mustard Parsley Tuna & sliced tomato
Cheese & butter optional (higher fats) Fresh rocket Shaved lean beef or steak strips with
Country life bread or low calorie bread Garlic powder cottage cheese, salt & pepper & BBQ sauce
(<120 cals for 2 slices, can use English Chilli powder Shaved ham, cheese & sliced tomato with
muffin) or for higher cals sourdough Salt & pepper to taste salt & pepper and low cal tomato relish
Sauce of choice Cottage cheese, smoked salmon, spanish
onion, salt & pepper
25
BULK PROTEIN
PREP IDEAS
26
Bolognese Asian Inspired Mince
I n gre dien t s : Ingre dient s:
Onion 500g chicken breast or lean turkey mince or plant based use black
Crushed garlic beans & adzuki beans
500g lean beef mince or plant based use lentils & chickpeas Grated carrot
Diced celery Garlic
Grated carrots 2 tsp Ginger, fresh
2 x 400g can no-added-salt diced tomatoes Spring onions
Salt & pepper ¼ cup Hoisin sauce
Salt & pepper
S e r v i n g Su g g es t io n s Se r ving S u g g e st io ns
Depending on your macros, choose one of the following: Depending on your macros, choose one of the following:
Cauliflower rice Pasta Cauliflower rice Rice noodles
Zucchini noodles Roast veggies Zucchini noodles Rice
Rice Spinach & rocket Lettuce cups
27
Mexican Pulled Chicken

Recommended to do in a slow cooker! Oven Baked Chicken Thigh
Chicken breast Chicken breast

Olive oil Low sodium soy sauce
1 tablespoon smoked paprika Maple syrup
1 teaspoon ground coriander Worcestershire sauce
1 teaspoon ground cumin Olive oil
1 teaspoon garlic powder Apple cider vinegar
Salt and pepper to taste Garlic
Lime wedges and fresh cilantro or coriander for serving, optional Shallots to serve
S e r v i n g Su g g es t io n s Se r ving S u g g e st io ns
Depending on your macros, choose one of the following: Depending on your macros, choose one of the following:
Rice Lettuce, tomato, spanish onion, Rice Lettuce, tomato, spanish onion,
Cauliflower rice cucumber, corn kernels Cauliflower rice cucumber
Potatoes Black beans Potatoes Black beans
Roast vegetables Corn chips (high cals) Roast vegetables Pasta
28
DINNER
IDEAS
29
One pan prep Garlic butter salmon & greens
Chicken breast 1 medium salmon fillet

Broccoli or asparagus 1 bunch of asparagus
Sweet potato or white potato Olive oil
Season with herbs & spices Minced garlic
Use a marinade if your calories allow it Butter
1 tablespoon hot sauce, optional
Top tip: Make this low calorie with spud lites, add rice to make it Juice of fresh lemon
higher cals Parsley (or cilantro)
Crushed red chili pepper flakes, optional
Slices of lemon, for garnish
Top tip: Oven grill or use an air fryer for lower cals, add rice for
higher cals
30
Protein power dinner Hearty wholefood pasta - High cals
Lean cut of steak Protein of choice (your calories will determine, try turkey rissoles,
Prawns lean sausages, mince meat or lean beef / chicken strips)
Butter or olive oil to cook with Basil, fresh
Fresh parsley Garlic
Minced garlic Grape tomatoes
Salt & pepper Onion
Zucchini
Top tip: Grill or use an air fryer for lower cals, add rice for higher Tomato paste
cals White wine or chicken broth
Black pepper
Chilli flakes
Salt & pepper Top tip: Scan everything into
Olive oil MFP and create a recipe. Divide 1
Parmesan cheese by how many serves you portion
Pasta of choice out to log calories and macros
31
SAUCES,
DRESSINGS
& DESSERTS
SHIPPING
SAUCES &
DRESSINGS
SAUCES, DRESSINGS & DESSERTS SHIPPING LIST
Australia
SAUCES & DRESSINGS
Oyester Sauce Hoisin Sauce Perinaise Mild Sauce

BRAND : Ayam BRAND : Ayam BRAND : Nando’s
SERVING SIZE : 15ml SERVING SIZE : 15ml SERVING SIZE : 15g
CALS PER SERVE : 96kj CALS PER SERVE : 129kj CALS PER SERVE : 147kj
LOCATION : Australia LOCATION : Australia LOCATION : Australia
FIND ONLINE! FIND ONLINE! FIND ONLINE!
Sriracha Hot Chilli Sauce Sriracha Mayo Light Soy Sauce

BRAND : Huy Fong BRAND : Flying Goose BRAND : Ayam
SERVING SIZE : 5g SERVING SIZE : 5ml SERVING SIZE : 15ml
34
Australia
SAUCES & DRESSINGS
Passata Sauce Light Sweet Chilli Pasta Sauce

BRAND : Mutti BRAND : Ayam BRAND : Celebrate Health
SERVING SIZE : 100g SERVING SIZE : 19ml SERVING SIZE : 44g
BBQ Sauce Tomato Sauce Thai Lime & Coriander

BRAND : Celebrate Health BRAND : Celebrate Health
Dressing
SERVING SIZE : 20ml SERVING SIZE : 20ml BRAND : Birch & Waite
CALS PER SERVE : 45kj CALS PER SERVE : 42kj SERVING SIZE : 25ml
LOCATION : Australia LOCATION : Australia CALS PER SERVE : 141kj
LOCATION : Australia
FIND ONLINE! FIND ONLINE!
FIND ONLINE!
35
USA
SAUCES & DRESSINGS
Kraft Fat Free FAT-FREE Italian Skinnygirl Salad

Dressing Dressing Dressing
BRAND : Kraft BRAND : Wish-Bone BRAND : Skinnygirl
SERVING SIZE : 34g SERVING SIZE : 15g SERVING SIZE : 15g
CALS PER SERVE : 50 cal CALS PER SERVE : 8 cal CALS PER SERVE : 5-8 cal
LOCATION : USA LOCATION : USA LOCATION : USA
Honey Barbeque Healthy Choice Salad Newman’s Own

Ranch Dressing Range Light Dressing
BRAND : Bolthouse Farms BRAND : Healthy Choice BRAND : Newman’s Own
SERVING SIZE : 30mL SERVING SIZE : 30mL SERVING SIZE : 30g
CALS PER SERVE : 5-8 cal CALS PER SERVE : 45 cals CALS PER SERVE : 60 cals
36
USA
SAUCES & DRESSINGS
Newman’s Peach Light Balsamic Nando’s PERi PERi

Salsa Vinaigrette Sauces and Perinaise
BRAND : Newman’s Own BRAND : 365 Everyday BRAND : Nando’s
SERVING SIZE : 32g SERVING SIZE : 30mL SERVING SIZE : 30mL
CALS PER SERVE : 25 cals CALS PER SERVE : 45 cals CALS PER SERVE : 15-50 cals
Hellmann’s Light Tamari Soy Coconut Secret, Teriyaki

Mayonnaise Sauce Sauce, Coconut Aminos
BRAND : Hellmann’s BRAND : San-J BRAND : Coconut Secret
SERVING SIZE : 15g SERVING SIZE : 18g SERVING SIZE : 15mL
CALS PER SERVE : 35 CALS PER SERVE : 10 cals CALS PER SERVE : 30 cals
37
USA
SAUCES & DRESSINGS
Sriracha Hot Chili Lee Kum Kee Sriracha

Hoisin Sauce Sauce Mayo
BRAND : Kikomans BRAND : Huy Fong BRAND : Lee Kum Kee
CALS PER SERVE : 90 cals CALS PER SERVE : 5 cals CALS PER SERVE : 90cals
Rao’s Homemade Heinz No Sugar

Marinara Sauce Frank’s Hot Sauce Added Ketchup
BRAND : Rao’s BRAND : Franks Red Hot BRAND : Heinz
SERVING SIZE : ½ cup 113g SERVING SIZE : 5g SERVING SIZE : 16g
CALS PER SERVE : 90 cals CALS PER SERVE : 0 cals CALS PER SERVE : 53 cals
38
USA
SAUCES & DRESSINGS
Heinz Yellow Mustard BBQ SAUCES, DIPPING

No Sugar Added BBQ
SAUCES & MARINADES
BRAND : Heinz BRAND : G Hughes Sugar Free BRAND : Sweet Baby Rays No Sugar
Added
CALS PER SERVE : 0 cals CALS PER SERVE : <30 cals per CALS PER SERVE : 15 cals
Breakstone’s Fat Free

Sour Cream
BRAND : Breakstone’s
SERVING SIZE : 32g
CALS PER SERVE : 30 cals
LOCATION : USA
FIND ONLINE!
39
DESSERTS
SWEET TREATS UNDER
200 CALORIES
40
Australia
DESSERTS
Chocolate Fudge
Brownies Creamy Rice Ice Cream
Passata Sauce Light Sweet Chilli Sauce Perinaise Mild Sauce
BRAND : Aunt
AyamBetty’s BRAND : Twisted
Nando’s
BRAND : Fibre
Mutti One
SERVING SIZE : 120g
19ml (1 pottle) SERVING SIZE : 120ml
15g (1 cup)
SERVING SIZE : 24g
100g(1 bar)
CALS PER SERVE : 117
19kjcals CALS PER SERVE : 7147kj
cals
CALS PER SERVE : 88
149kj
cals
LOCATION : Australia LOCATION : Australia
FINDFIND ONLINE
ONLINE! FINDFIND ONLINE
ONLINE! FINDFIND ONLINE
ONLINE!
Sugar Free Maple

Hot Chocolate Syrup Jelly Lite
BRAND : Jarrah BRAND : Queen BRAND : Aeroplane
SERVING SIZE : 11.5g SERVING SIZE : 35ml SERVING SIZE : 125g
41
Australia
DESSERTS
Cordial Low Fat Ice Cream Joy Cheesecake

BRAND : Diet Rite BRAND : Peters BRAND : Sara Lee
SERVING SIZE : 250ml SERVING SIZE : 50g SERVING SIZE : 71.5g
CALS PER SERVE : 25kj CALS PER SERVE : 60 cals CALS PER SERVE : 140 cals
Joy Key Lime Pie Low Fat Custard YoPro Yoghurt

BRAND : Sara Lee BRAND : Pauls BRAND : Danone
SERVING SIZE : 75g SERVING SIZE : 100g SERVING SIZE : 160g (1 cup)
CALS PER SERVE : 885kj CALS PER SERVE : 78 cals CALS PER SERVE : 98 cals
42
Australia
DESSERTS
Weis’ mango & Streets orange Real

ice-cream mini bar Fruits Splice Calippo
BRAND : Weis BRAND : Streets BRAND : Streets
SERVING SIZE : 1 Bar SERVING SIZE : 1 Stick SERVING SIZE : 1
CALS PER SERVE : 55 CALS PER SERVE : 128 cals CALS PER SERVE : 87
Skinny Cow creamy Strawberry milkshake

caramel ice-cream Rainbow paddle pop paddle pop
cookies
BRAND : Streets BRAND : Streets
BRAND : Skinny Cow
SERVING SIZE : 68g (1 paddle pop) SERVING SIZE : 68g (1 paddle pop)
SERVING SIZE : 1 cookie
CALS PER SERVE : 90 cal CALS PER SERVE : 89 cal
43
Australia
DESSERTS
Carrot Cake Bars Lemon Drizzle Squares Salted Caramel Squares

BRAND : Fibre One BRAND : Fibre One BRAND : Fibre One
SERVING SIZE : 25g (1 bar) SERVING SIZE : 24g (1 bar) SERVING SIZE : 24g (1 bar)
CALS PER SERVE : 90 cal CALS PER SERVE : 87 cal CALS PER SERVE : 87 cal
Yogo Choc Yogo &

Caramel Flavoured Yogo Chocolate With
Mini M&m’s Dessert Lemon Lime Sorbet
Drops
BRAND : Gelativo
BRAND : YOGO Mix BRAND : YOGO Mix
SERVING SIZE : 69g
SERVING SIZE : 150g SERVING SIZE : 150g
CALS PER SERVE : 152 cals CALS PER SERVE : 167
44
Australia
DESSERTS
Mango Sorbet Passionfruit SORBET Weis Mango Sorbet

BRAND : Gelativo BRAND : Gelativo BRAND : Weis
Gluten Free Frozen Mini Rice Cakes Dark Mini Rice Cakes Milk
Yoghurt Mini Chocolate Chocolate
BRAND : Twisted BRAND : Table Of Plenty BRAND : Table Of Plenty
SERVING SIZE : 120 mL SERVING SIZE : 14g SERVING SIZE : 14g
45
Australia
DESSERTS
Mini Rice Snacks Triple Pauls Milky Max Pauls Chocolate

Berry Yoghurt Cakes Custard Strawberry Custard
BRAND : Table Of Plenty BRAND : Pauls BRAND : Pauls
Kinder Surprise Aunt Betty’s Chocolate

Chocolate Egg Creamy Rice Barney Banana Ice
Cream
BRAND : Kinder BRAND : Aunt Betty’s BRAND : Peters
SERVING SIZE : 20g SERVING SIZE : 120g SERVING SIZE : 1 stick
46
Australia
DESSERTS
Aeroplane Jelly Lite Jarrah Hot Chocolate Jarrah Mint Drinking

Chocolate
BRAND : Aeroplane Jelly BRAND : Jarrah
BRAND : Jarrah
SERVING SIZE : 9g SERVING SIZE : 11.5g
SERVING SIZE : 14g
CALS PER SERVE : approx 6-7 CALS PER SERVE : 47 cals
SPC Mango Flavoured

Jarrah Hot Chocolate Jelly with Aussie Diced
Cookies & Cream OREOS Peaches
BRAND : Jarrah BRAND : Oreos BRAND : SPC
SERVING SIZE : - 3 Cookies SERVING SIZE : 3 cookies SERVING SIZE : 120g 1 cup
47
Australia
DESSERTS
Halo Top Tubs Halo Top Sticks Cadbury Flake 30g

bar
BRAND : Halo Top BRAND : Halo Top
BRAND : Cadbury
SERVING SIZE : 64g SERVING SIZE : 1 stick
SERVING SIZE : 30g
CALS PER SERVE : 70-90 cals CALS PER SERVE : Between 80-110
per serve cals per stick CALS PER SERVE : 158 cals
Kit Kat Original Cadbury Furry Friends Natvia Salty Caramel

Topping
BRAND : Nestle BRAND : Cadbury
BRAND: Natvia
SERVING SIZE : 2 fingers SERVING SIZE : 20g
SERVING SIZE : 20g
CALS PER SERVE : 117 cals CALS PER SERVE : 107 cals
48
Australia
DESSERTS
Natvia Smooth Choc French Vanilla Bulla Frozen Greek

Chocolate Topping Zero-Calorie Liquid Yoghurt Raspberry
BRAND : Natvia BRAND : Now Foods
& Fig
SERVING SIZE : 20g SERVING SIZE : BRAND : Bulla
CALS PER SERVE : 5 cals CALS PER SERVE : 0 SERVING SIZE : 65g
LOCATION : Australia LOCATION : Australia CALS PER SERVE : 120 cals
FIND ONLINE!
Magnum Mini Classic

BRAND : Magnum
SERVING SIZE : 1 stick
FIND ONLINE!
49
USA
DESSERTS
Halo Top Tubs Halo Top Sticks Enlightened Ice Cream

BRAND : Halo Top BRAND : Halo Top
Bars
BRAND : Enlightened
SERVING SIZE : 64g SERVING SIZE : 1 stick
SERVING SIZE : 1 stick
CALS PER SERVE : 70-90 cals CALS PER SERVE : Between 80-110
per serve cals per stick CALS PER SERVE : 90-150 cals
LOCATION : USA LOCATION : USA
LOCATION : USA
Weight Watchers
Enlightened Ice Cream Chocolate Fudge Ice HERSHEY’S Chocolate
tubs Cream GIANT Bar Lite Syrup
BRAND : Enlightened BRAND : Weight Watchers BRAND : Hershey’s
SERVING SIZE : 1/2 cup 69g SERVING SIZE : 1 bar SERVING SIZE : 1 tbsp 15mL
CALS PER SERVE : 70-100 cals CALS PER SERVE : 90 cals CALS PER SERVE : 20 cals
50
USA
DESSERTS
Skinny Minis Viva Skinny Minis Not Skinny Minis Simply

Vanilla Snackers Fudging Around Amazing Salted
Chocolate Fudge Caramel Pretzel
BRAND : Skinny Cow
BRAND : Skinny Cow BRAND : Skinny Cow
SERVING SIZE : 1 snacker
SERVING SIZE : 1 cone SERVING SIZE : 1 bar
LOCATION : USA
FIND ONLINE!
Cool Whip Light Lily’s Chocolates Jell-O Instant Sugar

Frozen Whipped & Fat Free Chocolate
Topping BRAND : Lily’s Pudding
BRAND : Kraft SERVING SIZE : 30g BRAND : Jell-o
SERVING SIZE : 3 tbsp 15mL CALS PER SERVE : Approx 130 SERVING SIZE : ½ cup
CALS PER SERVE : 35 cals LOCATION : USA CALS PER SERVE : 40 cals

FIND ONLINE!
51
USA
DESSERTS
Swiss Miss Milk Sugar Free Syrup Sugar Free Caramel

Chocolate Flavor Syrup
Reduced Calorie BRAND : Log Cabin
BRAND : Torani
BRAND : Swiss miss SERVING SIZE : 60mL
SERVING SIZE : 2 tbsp
SERVING SIZE : 11g CALS PER SERVE : 20 cals
CALS PER SERVE : 0
CALS PER SERVE : 35 cals LOCATION : USA
LOCATION : USA
LOCATION : USA

FIND ONLINE!
Fiber One Brownies OREOS

BRAND : Fiber One BRAND : Oreos
SERVING SIZE : 1 brownie SERVING SIZE : 3 cookies
LOCATION : USA LOCATION : Australia
52
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CONTENT

2. Meal ideas for your calories 13

3. Sauces, Dressings & Desserts Shipping List 32

Download MyFitnessPal from your app store

Sign in with Facebook or Gmail

Setting your calories and

Step 1 Use the nutrition steps provided by Mark in the ‘NUTRITION’

Step 3 Enter them into your goals in MFP.

Note: You can have a daily goal if

You would log your refeed days

Tap on grams to be specific. If you

Logging your food

NOT WEIGHING IS GUESSING! THERE IS NO ACCURACY UNLESS IT’S

The key to results is consistency and accuracy!

You can scan your foods!

How to use this guide:

Log them into MyFitnessPal

I n gre dien t s : Ingre die nts: Ing re die nt s:

Oats Oats Oats

I n gre dien t s : Ingre die nts: Ing re die nt s:

2 eggs 2 eggs 2 eggs

Omelette - Low cals Omelete - Moderate cals Omelette - High cals

I n gre dien t s : Ingre die nts: Ing re die nt s:

1 egg 1 egg Whole eggs

I n gre dien t s : Ingre die nts: Ing re die nt s:

I n gre dien t s : Ingre die nts: Ing re die nt s:

Protein powder Oats Oats

Cereals - Low cals Cereals - Moderate cals Cereals - High cals

I n gre dien t s : Ingre die nts: Ing re die nt s:

I n gre dien t s : Ingre die nts: Ing re die nt s:

Chicken breast or turkey breast or pork Lettuce Lettuce

Top tip: Prep the mince meat and store, serve

Mexican inspired salad Greek Chicken & Grain

I n gre dien t s : Ingre die nts: Ing re die nt s:

Rice Cake Toppings For

I n gre dien t s : Ingre die nts: Ing re die nt s:

Bolognese Asian Inspired Mince

I n gre dien t s : Ingre dient s:

Mexican Pulled Chicken

I n gre dien t s : Ingre dient s:

Chicken breast Chicken breast

One pan prep Garlic butter salmon & greens

I n gre dien t s : Ingre dient s:

Chicken breast 1 medium salmon fillet

Protein power dinner Hearty wholefood pasta - High cals

I n gre dien t s : Ingre dient s:

SAUCES & DRESSINGS

Oyester Sauce Hoisin Sauce Perinaise Mild Sauce

SERVING SIZE : 15ml SERVING SIZE : 15ml SERVING SIZE : 15g

LOCATION : Australia LOCATION : Australia LOCATION : Australia

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Sriracha Hot Chilli Sauce Sriracha Mayo Light Soy Sauce

SERVING SIZE : 5g SERVING SIZE : 5ml SERVING SIZE : 15ml

LOCATION : Australia LOCATION : Australia LOCATION : Australia

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SAUCES & DRESSINGS

Passata Sauce Light Sweet Chilli Pasta Sauce

SERVING SIZE : 100g SERVING SIZE : 19ml SERVING SIZE : 44g

LOCATION : Australia LOCATION : Australia LOCATION : Australia

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BBQ Sauce Tomato Sauce Thai Lime & Coriander

LOCATION : Australia LOCATION : Australia CALS PER SERVE : 141kj

SAUCES & DRESSINGS