70-80KG

Fat Loss Plan

Meal PLAN
STEPHANIE SANZO
& JAMIE BISSET 1
Thank you
Thank you so much for purchasing our Fat Loss Plan!

We really hope it helps you achieve your goals.

This program is designed specifically for 70-80kg / 154-176lb Women who Lift Weights and Want to Lose Body Fat.

Please read the “Getting Started Guide” before reading this document so you understand how everything works!

SELECT YOUR PHASE:

PHASE 1 ........................................................................ 4 PHASE 4 ..................................................................... 10

PHASE 2 ........................................................................ 6 PHASE 5 ..................................................................... 12

PHASE 3 ........................................................................ 8 MEAL PLAN EXAMPLE .............................................. 15

All Rights Reserved – Copyright by Stephanie Sanzo PTY LTD © This guide and plan is for reference and informational purposes only and is in no way intended as
medical counselling or medical advice. The information contained herein should not be used to treat, diagnose or prevent any disease or medical condition without the
advice of a competent medical professional. The activities, physical or otherwise, described herein for information purposes, may be too strenuous or dangerous for
some people and the reader should consult a physician before engaging in them. Stephanie Sanzo PTY LTD shall have neither liability nor responsibility to any person
or entity with respect to any loss, damage, or injury caused or alleged to be cause directly or indirectly by the information contained in this guide.

© Stephanie Sanzo PTY LTD 2

 PLAN OVERVIEW
CALORIE WORKOUT REST STRENGTH
CARDIO STEPS WATER SLEEP
PROGRESSION DAYS DAYS TRAINING

1,925 3-6 Lifting 8,000 Per Day 3L Per Day 7 Hrs Per Night
2,225 None
PHASE 1 Workouts
calories calories (8k minimum) (Minimum) (Minimum)
(Per Week)

2,050 1,750 3-6 Lifting 2 x 20min LISS 10,000 Per Day 3.25L Per Day 7½ Hrs Per Night
PHASE 2 Workouts OR
calories calories (10k minimum) (Minimum) (Minimum)
(Per Week) 2 x 10min HIIT

3-6 Lifting 2 x 25min LISS 12,000 Per Day 3.5L Per Day 8 Hrs Per Night
1,875 1,575
PHASE 3 Workouts OR
(Minimum) (Minimum)
calories calories (Per Week) 2 x 12min HIIT (12k minimum)

1,475 3-6 Lifting 4 x 30min LISS 14,000 Per Day 3.75L Per Day 8½ Hrs Per Night
1,725
PHASE 4 Workouts OR
calories calories (14k minimum) (Minimum) (Minimum)
(Per Week) 4 x 15min HIIT

1,575 1,425 3-6 Lifting 4 x 45min LISS 15,000 Per Day 4L Per Day 9 Hrs Per Night
PHASE 5 Workouts OR
calories calories (15k minimum) (Minimum) (Minimum)
(Per Week) 4 x 20min HIIT

NOTE:Exact calories will vary from the figures depending on the food choices that you select - however it shouldn't exceed any more than 125 calories above or below these figures

© Stephanie Sanzo PTY LTD 3

 PHASE 1 – GUIDELINES
Start with this Phase upon beginning this plan
STEP 1 OR choose one of the other Phases if your current calories are already lower than this plan.

Follow this Plan for a Minimum of 1 Week

STEP 2 (make sure to weigh yourself at the start and end of each week).

Stick with this Phase if you LOSE MORE than 400g / 0.8lb at the end of the week.
STEP 3 OR
(PROGRESSION) Progress to PHASE 2 if you LOSE 400g / 0.8lb or LESS at the end of the week.

LIFESTYLE STRENGTH
TRAINING
CARDIO STEPS WATER SLEEP

GOALS 3-6 Lifting

Workouts None 8,000 Per Day 3L Per Day 7 Hours Per Night
(8k Minimum) (Minimum) (Minimum)
(Per Week)

TRAINING DAYS:
Roughly 2,225 Cals
REST DAYS: 152g of PROTEIN 20g of Carbs from 11-34g of Carbs from 90g Carbs from 45g Fat from
from Aminal Sources VEGGIE SOURCES FRUIT SOURCES STARCH SOURCES FAT SOURCES
Roughly 1,925 Cals or from Vegetarian Options

NOTE: Exact calories and macros will vary from the figures depending on the food choices that you select - however it shouldn't exceed any more than 125 calories above or below these figures

© Stephanie Sanzo PTY LTD 4

 PHASE 1 – MEAL PLAN
PROTEIN (All Weights are Cooked Weights) STARCH CARBS
VEGGIES FRUITS (Cooked Weights) FATS
LEAN ANIMAL BASED OPTIONS LEAN VEGETARIAN OPTIONS
115g Chicken Breast 345g Egg Whites Spinach 165g Blueberries 145g White Potato 23g Walnuts
130g Turkey Breast 475g Lite Tofu Cucumbers 190g Raspberries 145g Sweet Potato 21g Pecan Nuts
140g Lean Beef (90% or Leaner) 380g Fat Free Greek Yoghurt Zucchini 290g Strawberries 180g Parsnip 20g Macadamia Nuts
155g White Fish 315g Fat Free Cottage Cheese Celery 155 Kiwi Fruit 150g Lentils 25g Hazel Nuts
38g Protein from Whey Protein 38g Protein from Pea Protein Green Beans 190g Orange 105g White Rice 30g Almonds
Capsicum 135g Grapes 130g Brown Rice 35g Flaxseeds
Carrot 190g Cherries 50g Oatmeal (Raw) 15g Extra Virgin Olive Oil
Pumpkin 155g Mango 47g Quinoa (Raw) 15g Coconut / MCT Oil
HIGH FAT ANIMAL BASED PROTEIN OPTIONS Tomato 175g Pineapple 15g Flax Oil
140g Lean Steak 4 Whole Eggs + 4 Egg Whites Kale 100g Banana 100g Avocado
145g Lean Lamb 150g Wild Caught Salmon Brussel Sprouts 19g Butter
Don’t Add any Additional Sources of Fat if You Select a High Fat Protein Source Squash 30g Nut Butter
38g of Protein (Per Serve) Average 5g of Carbs (p/100g) 23g of Carbs (Per Serve) 30g Carbs (Per Serve) 15g Fat (Per Serve)

MEAL 1 1 Serve of Protein 100g of Vegetables 1 Serve of Fat

0R a High Fat Protein
Upon Waking or After P/WO Meal
(If You Trained in Morning) Choose 1 Option Above Choose 2-3 Options Above Choose 1 Option Above
1 Serve of Fat
MEAL 2 1 Serve of Protein 100g of Vegetables 1 Serve of Starch Carbs
0R a High Fat Protein
3-5 Hours After Previous Meal Choose 1 Option Above Choose 2-3 Options Above Choose 1 Option Above Choose 1 Option Above
1 Serve of Fat
MEAL 3 1 Serve of Protein 100g of Vegetables 1 Serve of Starch Carbs 0R a High Fat Protein
3-5 Hours After Previous Meal Choose 1 Option Above Choose 2-3 Options Above Choose 1 Option Above Choose 1 Option Above

POST WORKOUT 2.5g Leucine 1 Serve of Fruit

5-15mins After Workout
(If Accessible) Choose 1-2 Options Above
(ONLY ON WORKOUT DAYS)

MEAL 4 1 Serve of Lean Protein 100g of Vegetables ½ Serve of Fruit 1 Serve of Starch Carbs
(POST WORKOUT MEAL) Choose 1 Option Above Choose 2-3 Options Above Choose ½ of 1 Options Above Choose 1 Option Above
15-60 mins After Workout or Meal 4 on Rest Days

SNACK 200 Calories of Your Choice (Only on Workout Days)

TRAINING DAYS: 2,225 cals 152g of PROTEIN 20g of Carbs from 11-34g of Carbs from 90g Carbs from 45g Fat from
REST DAYS: 1,925 cals
from Animal Sources
VEGGIE SOURCES FRUIT SOURCES STARCH CARBS FAT SOURCES
or Vegetarian Options

© Stephanie Sanzo PTY LTD 5

 PHASE 2 – GUIDELINES
Progress onto this Phase after Completing Phase 1
STEP 1 OR Start with this Phase if your current calories are closer to this Phase.

Follow this Plan for a Minimum of 1 Week

STEP 2 (make sure to weigh yourself at the start and end of each week).

Stick with this Phase if you LOSE MORE than 400g / 0.8lb at the end of the week.
STEP 3 OR
(PROGRESSION) Progress to PHASE 3 if you LOSE 400g / 0.8lb or LESS at the end of the week.

LIFESTYLE STRENGTH
TRAINING
CARDIO STEPS WATER SLEEP

GOALS 3-6 Lifting

Workouts
2 x 20min LISS
OR 10,000 Per Day 3.25L Per Day 7½ Hours Per Night
2 x 10min HIIT (10k Minimum) (Minimum) (Minimum)
(Per Week) (Per Week)

TRAINING DAYS:
Roughly 2,050 Cals
REST DAYS: 152g of PROTEIN 25g of Carbs from 11-34g of Carbs from 60g Carbs from 37g Fat from
from Aminal Sources VEGGIE SOURCES FRUIT SOURCES STARCH SOURCES FAT SOURCES
Roughly 1,750Cals or from Vegetarian Options

NOTE: Exact calories and macros will vary from the figures depending on the food choices that you select - however it shouldn't exceed any more than 125 calories above or below these figures

© Stephanie Sanzo PTY LTD 6

 PHASE 2 – MEAL PLAN
PROTEIN (All Weights are Cooked Weights) STARCH CARBS
VEGGIES FRUITS (Cooked Weights) FATS
LEAN ANIMAL BASED OPTIONS LEAN VEGETARIAN OPTIONS
115g Chicken Breast 345g Egg Whites Spinach 165g Blueberries 145g White Potato 23g Walnuts
130g Turkey Breast 475g Lite Tofu Cucumbers 190g Raspberries 145g Sweet Potato 21g Pecan Nuts
140g Lean Beef (90% or Leaner) 380g Fat Free Greek Yoghurt Zucchini 290g Strawberries 180g Parsnip 20g Macadamia Nuts
155g White Fish 315g Fat Free Cottage Cheese Celery 155 Kiwi Fruit 150g Lentils 25g Hazel Nuts
38g Protein from Whey Protein 38g Protein from Pea Protein Green Beans 190g Orange 105g White Rice 30g Almonds
Capsicum 135g Grapes 130g Brown Rice 35g Flaxseeds
Carrot 190g Cherries 50g Oatmeal (Raw) 15g Extra Virgin Olive Oil
Pumpkin 155g Mango 47g Quinoa (Raw) 15g Coconut / MCT Oil
HIGH FAT ANIMAL BASED PROTEIN OPTIONS Tomato 175g Pineapple 15g Flax Oil
140g Lean Steak 4 Whole Eggs + 4 Egg Whites Kale 100g Banana 100g Avocado
145g Lean Lamb 150g Wild Caught Salmon Brussel Sprouts 19g Butter
Don’t Add any Additional Sources of Fat if You Select a High Fat Protein Source Squash 30g Nut Butter
38g of Protein (Per Serve) Average 5g of Carbs (p/100g) 23g of Carbs (Per Serve) 30g Carbs (Per Serve) 15g Fat (Per Serve)

MEAL 1 1 Serve of Protein 125g of Vegetables 1 Serve of Fat

0R a High Fat Protein
Upon Waking or After P/WO Meal
(If You Trained in Morning) Choose 1 Option Above Choose 2-3 Options Above Choose 1 Option Above

MEAL 2 1 Serve of Lean Protein 125g of Vegetables 1 Serve of Starch Carbs ½ Serve of Fat
3-5 Hours After Previous Meal Choose 1 Option Above Choose 2-3 Options Above Choose 1 Option Above Choose ½ of 1 Option Above

1 Serve of Fat
MEAL 3 1 Serve of Protein 125g of Vegetables 0R a High Fat Protein
3-5 Hours After Previous Meal Choose 1 Option Above Choose 2-3 Options Above Choose 1 Option Above

POST WORKOUT 2.5g Leucine 1 Serve of Fruit

5-15mins After Workout
(If Accessible) Choose 1-2 Options Above
(ONLY ON WORKOUT DAYS)

MEAL 4 1 Serve of Lean Protein 125g of Vegetables ½ Serve of Fruit 1 Serve of Starch Carbs
(POST WORKOUT MEAL) Choose 1 Option Above Choose 2-3 Options Above Choose ½ of 1 Options Above Choose 1 Option Above
15-60 mins After Workout or Meal 4 on Rest Days

SNACK 200 Calories of Your Choice (Only on Workout Days)

TRAINING DAYS: 2,050 cals 152g of PROTEIN 25g of Carbs from 11-34g of Carbs from 60g Carbs from 37g Fat from
REST DAYS: 1,750 cals
from Animal Sources
VEGGIE SOURCES FRUIT SOURCES STARCH CARBS FAT SOURCES
or Vegetarian Options

© Stephanie Sanzo PTY LTD 7

 PHASE 3 – GUIDELINES
Progress onto this Phase after Completing Phase 2
STEP 1 OR Start with this Phase if your current calories are closer to this Phase.

Follow this Plan for a Minimum of 1 Week

STEP 2 (make sure to weigh yourself at the start and end of each week).

Stick with this Phase if you LOSE MORE than 400g / 0.8lb at the end of the week.
STEP 3 OR
(PROGRESSION) Progress to PHASE 4 if you LOSE 400g / 0.8lb or LESS at the end of the week.

LIFESTYLE STRENGTH
TRAINING
CARDIO STEPS WATER SLEEP

GOALS 3-6 Lifting

Workouts
3 x 25min LISS
OR 12,000 Per Day 3.5L Per Day 8 Hours Per Night
3 x 12min HIIT (12k Minimum) (Minimum) (Minimum)
(Per Week) (Per Week)

TRAINING DAYS:
Roughly 1,875 Cals
REST DAYS: 152g of PROTEIN 30g of Carbs from 11-34g of Carbs from 30g Carbs from 30g Fat from
from Aminal Sources VEGGIE SOURCES FRUIT SOURCES STARCH SOURCES FAT SOURCES
Roughly 1,575 Cals or from Vegetarian Options

NOTE: Exact calories and macros will vary from the figures depending on the food choices that you select - however it shouldn't exceed any more than 125 calories above or below these figures

© Stephanie Sanzo PTY LTD 8

 PHASE 3 – MEAL PLAN
PROTEIN (All Weights are Cooked Weights) STARCH CARBS
VEGGIES FRUITS (Cooked Weights) FATS
LEAN ANIMAL BASED OPTIONS LEAN VEGETARIAN OPTIONS
115g Chicken Breast 345g Egg Whites Spinach 165g Blueberries 145g White Potato 23g Walnuts
130g Turkey Breast 475g Lite Tofu Cucumbers 190g Raspberries 145g Sweet Potato 21g Pecan Nuts
140g Lean Beef (90% or Leaner) 380g Fat Free Greek Yoghurt Zucchini 290g Strawberries 180g Parsnip 20g Macadamia Nuts
155g White Fish 315g Fat Free Cottage Cheese Celery 155 Kiwi Fruit 150g Lentils 25g Hazel Nuts
38g Protein from Whey Protein 38g Protein from Pea Protein Green Beans 190g Orange 105g White Rice 30g Almonds
Capsicum 135g Grapes 130g Brown Rice 35g Flaxseeds
Carrot 190g Cherries 50g Oatmeal (Raw) 15g Extra Virgin Olive Oil
Pumpkin 155g Mango 47g Quinoa (Raw) 15g Coconut / MCT Oil
HIGH FAT ANIMAL BASED PROTEIN OPTIONS Tomato 175g Pineapple 15g Flax Oil
140g Lean Steak 4 Whole Eggs + 4 Egg Whites Kale 100g Banana 100g Avocado
145g Lean Lamb 150g Wild Caught Salmon Brussel Sprouts 19g Butter
Don’t Add any Additional Sources of Fat if You Select a High Fat Protein Source Squash 30g Nut Butter
38g of Protein (Per Serve) Average 5g of Carbs (p/100g) 23g of Carbs (Per Serve) 30g Carbs (Per Serve) 15g Fat (Per Serve)

MEAL 1 1 Serve of Protein 150g of Vegetables 1 Serve of Fat

0R a High Fat Protein
Upon Waking or After P/WO Meal
(If You Trained in Morning) Choose 1 Option Above Choose 2-3 Options Above Choose 1 Option Above

MEAL 2 1 Serve of Protein 150g of Vegetables 1 Serve of Fat

0R a High Fat Protein
3-5 Hours After Previous Meal Choose 1 Option Above Choose 2-3 Options Above Choose 1 Option Above

MEAL 3 1 Serve of Lean Protein 150g of Vegetables

3-5 Hours After Previous Meal Choose 1 Option Above Choose 2-3 Options Above

POST WORKOUT 2.5g Leucine 1 Serve of Fruit

5-15mins After Workout
(If Accessible) Choose 1-2 Options Above
(ONLY ON WORKOUT DAYS)

MEAL 4 1 Serve of Lean Protein 150g of Vegetables ½ Serve of Fruit 1 Serve of Starch Carbs
(POST WORKOUT MEAL) Choose 1 Option Above Choose 2-3 Options Above Choose ½ of 1 Options Above Choose 1 Option Above
15-60 mins After Workout or Meal 4 on Rest Days

SNACK 200 Calories of Your Choice (Only on Workout Days)

TRAINING DAYS: 1,875 cals 152g of PROTEIN 30g of Carbs from 11-34g of Carbs from 30g Carbs from 30g Fat from
REST DAYS: 1,575 cals
from Animal Sources
VEGGIE SOURCES FRUIT SOURCES STARCH CARBS FAT SOURCES
or Vegetarian Options

© Stephanie Sanzo PTY LTD 9

 PHASE 4 – GUIDELINES
Progress onto this Phase after Completing Phase 3
STEP 1 OR Start with this Phase if your current calories are closer to this Phase.

Follow this Plan for a Minimum of 1 Week

STEP 2 (make sure to weigh yourself at the start and end of each week).

Stick with this Phase if you LOSE MORE than 400g / 0.8lb at the end of the week.
STEP 3 OR
(PROGRESSION) Progress to PHASE 5 if you LOSE 400g / 0.8lb or LESS at the end of the week.

LIFESTYLE STRENGTH
TRAINING
CARDIO STEPS WATER SLEEP

GOALS 3-6 Lifting

Workouts
4 x 30min LISS
OR 14,000 Per Day 3.75L Per Day 8½ Hours Per Night
4 x 15min HIIT (14k Minimum) (Minimum) (Minimum)
(Per Week) (Per Week)

TRAINING DAYS:
Roughly 1,725 Cals
REST DAYS: 152g of PROTEIN 35g of Carbs from 11-34g of Carbs from 15-30g Carbs from 15-22g Fat from
from Aminal Sources VEGGIE SOURCES FRUIT SOURCES STARCH SOURCES FAT SOURCES
Roughly 1,475 Cals or from Vegetarian Options

NOTE: Exact calories and macros will vary from the figures depending on the food choices that you select - however it shouldn't exceed any more than 125 calories above or below these figures

© Stephanie Sanzo PTY LTD 10

 PROTEIN (All Weights are Cooked Weights)
PHASE 4 – MEAL PLAN
STARCH CARBS
VEGGIES FRUITS (Cooked Weights) FATS
LEAN ANIMAL BASED OPTIONS LEAN VEGETARIAN OPTIONS
115g Chicken Breast 345g Egg Whites Spinach 165g Blueberries 145g White Potato 23g Walnuts
130g Turkey Breast 475g Lite Tofu Cucumbers 190g Raspberries 145g Sweet Potato 21g Pecan Nuts
140g Lean Beef (90% or Leaner) 380g Fat Free Greek Yoghurt Zucchini 290g Strawberries 180g Parsnip 20g Macadamia Nuts
155g White Fish 315g Fat Free Cottage Cheese Celery 155 Kiwi Fruit 150g Lentils 25g Hazel Nuts
38g Protein from Whey Protein 38g Protein from Pea Protein Green Beans 190g Orange 105g White Rice 30g Almonds
Capsicum 135g Grapes 130g Brown Rice 35g Flaxseeds
Carrot 190g Cherries 50g Oatmeal (Raw) 15g Extra Virgin Olive Oil
Pumpkin 155g Mango 47g Quinoa (Raw) 15g Coconut / MCT Oil
HIGH FAT ANIMAL BASED PROTEIN OPTIONS Tomato 175g Pineapple 15g Flax Oil
140g Lean Steak 4 Whole Eggs + 4 Egg Whites Kale 100g Banana 100g Avocado
145g Lean Lamb 150g Wild Caught Salmon Brussel Sprouts 19g Butter
Don’t Add any Additional Sources of Fat if You Select a High Fat Protein Source Squash 30g Nut Butter
38g of Protein (Per Serve) Average 5g of Carbs (p/100g) 23g of Carbs (Per Serve) 30g Carbs (Per Serve) 15g Fat (Per Serve)

MEAL 1 1 Serve of Protein 175g of Vegetables 1 Serve of Fat

0R a High Fat Protein
Upon Waking or After P/WO Meal
(If You Trained in Morning) Choose 1 Option Above Choose 2-3 Options Above Choose 1 Option Above

MEAL 2 1 Serve of Lean Protein 175g of Vegetables ½ Serve of Fat

Choose ½ of 1 Option Above
3-5 Hours After Previous Meal Choose 1 Option Above Choose 2-3 Options Above ONLY ON REST DAYS
½ Serve of Starch Carbs
MEAL 3 1 Serve of Lean Protein 175g of Vegetables Choose ½ of 1 Option Above
3-5 Hours After Previous Meal Choose 1 Option Above Choose 2-3 Options Above ONLY ON REST DAYS

POST WORKOUT 2.5g Leucine 1 Serve of Fruit

5-15mins After Workout
(If Accessible) Choose 1-2 Options Above
(ONLY ON WORKOUT DAYS)

MEAL 4 1 Serve of Lean Protein 175g of Vegetables ½ Serve of Fruit 1 Serve of Starch Carbs
(POST WORKOUT MEAL) Choose 1 Option Above
Choose 1 Option Above Choose 2-3 Options Above Choose ½ of 1 Options Above
15-60 mins After Workout or Meal 4 on Rest Days
ONLY ON WORKOUT DAYS

SNACK 200 Calories of Your Choice (Only on Workout Days)

TRAINING DAYS: 1,725 cals 152g of PROTEIN 35g of Carbs from 11-34g of Carbs from 15-30g Carbs from 15-22g Fat from
REST DAYS: 1,475 cals
from Animal Sources
VEGGIE SOURCES FRUIT SOURCES STARCH CARBS FAT SOURCES
or Vegetarian Options

© Stephanie Sanzo PTY LTD 11

 PHASE 5 – GUIDELINES
Follow this Plan for a MAXIMUM of 8 Weeks (DO NOT Restrict Calories Any Further).
STEP 1 Make sure you continue to weigh yourself at the end of week (ideally on the same day & time).

STEP 2
STEP 3 Switch to our Reverse Diet Plan once you’re ready to rebuild your calories!
You can find it here: www.stephaniesanzo.com
(PROGRESSION)

LIFESTYLE STRENGTH
TRAINING
CARDIO STEPS WATER SLEEP

GOALS 3-6 Lifting

Workouts
4 x 45min LISS
OR 15,000 Per Day 4L Per Day 9 Hours Per Night
4 x 20min HIIT (15k Minimum) (Minimum) (Minimum)
(Per Week) (Per Week)

TRAINING DAYS:
Roughly 1,575 Cals
152g of PROTEIN 40g of Carbs from 34g of Carbs from 0-30g Carbs from 15g Fat from
REST DAYS: from Aminal Sources VEGGIE SOURCES FRUIT SOURCES STARCH SOURCES FAT SOURCES
Roughly 1,425 Cals or from Vegetarian Options

NOTE: Exact calories and macros will vary from the figures depending on the food choices that you select - however it shouldn't exceed any more than 125 calories above or below these figures

© Stephanie Sanzo PTY LTD 12

 PROTEIN (All Weights are Cooked Weights)
PHASE 5 – MEAL PLAN
STARCH CARBS
VEGGIES FRUITS (Cooked Weights) FATS
LEAN ANIMAL BASED OPTIONS LEAN VEGETARIAN OPTIONS
115g Chicken Breast 345g Egg Whites Spinach 165g Blueberries 145g White Potato 23g Walnuts
130g Turkey Breast 475g Lite Tofu Cucumbers 190g Raspberries 145g Sweet Potato 21g Pecan Nuts
140g Lean Beef (90% or Leaner) 380g Fat Free Greek Yoghurt Zucchini 290g Strawberries 180g Parsnip 20g Macadamia Nuts
155g White Fish 315g Fat Free Cottage Cheese Celery 155 Kiwi Fruit 150g Lentils 25g Hazel Nuts
38g Protein from Whey Protein 38g Protein from Pea Protein Green Beans 190g Orange 105g White Rice 30g Almonds
Capsicum 135g Grapes 130g Brown Rice 35g Flaxseeds
Carrot 190g Cherries 50g Oatmeal (Raw) 15g Extra Virgin Olive Oil
Pumpkin 155g Mango 47g Quinoa (Raw) 15g Coconut / MCT Oil
HIGH FAT ANIMAL BASED PROTEIN OPTIONS Tomato 175g Pineapple 15g Flax Oil
140g Lean Steak 4 Whole Eggs + 4 Egg Whites Kale 100g Banana 100g Avocado
145g Lean Lamb 150g Wild Caught Salmon Brussel Sprouts 19g Butter
Don’t Add any Additional Sources of Fat if You Select a High Fat Protein Source Squash 30g Nut Butter
38g of Protein (Per Serve) Average 5g of Carbs (p/100g) 23g of Carbs (Per Serve) 30g Carbs (Per Serve) 15g Fat (Per Serve)

MEAL 1 1 Serve of Protein 200g of Vegetables 1 Serve of Fat

0R a High Fat Protein
Upon Waking or After P/WO Meal
(If You Trained in Morning) Choose 1 Option Above Choose 2-3 Options Above Choose 1 Option Above

MEAL 2 1 Serve of Lean Protein 200g of Vegetables

3-5 Hours After Previous Meal Choose 1 Option Above Choose 2-3 Options Above

MEAL 3 1 Serve of Lean Protein 200g of Vegetables

3-5 Hours After Previous Meal Choose 1 Option Above Choose 2-3 Options Above

POST WORKOUT OR SNACK 2.5g Leucine 1 Serve of Fruit

5-15mins After Workout (If Accessible)
Choose 1-2 Options Above
or 15-30mins Before Meal 4 on Rest Days ONLY ON WORKOUT DAYS

MEAL 4 1 Serve of Lean Protein 200g of Vegetables ½ Serve of Fruit 1 Serve of Starch Carbs
(POST WORKOUT MEAL) Choose 1 Option Above
Choose 1 Option Above Choose 2-3 Options Above Choose ½ of 1 Options Above
15-60 mins After Workout or Meal 4 on Rest Days
ONLY ON WORKOUT DAYS

SNACK No Other Snack at this Stage of the Plan

TRAINING DAYS: 1,575 cals 152g of PROTEIN 40g of Carbs from 34g of Carbs from 0-30g Carbs from 15g Fat from
REST DAYS: 1,425 cals
from Animal Sources
VEGGIE SOURCES FRUIT SOURCES STARCH CARBS FAT SOURCES
or Vegetarian Options

© Stephanie Sanzo PTY LTD 13

 FINAL WORDS FROM STEPH
Thanks again for purchasing this nutrition plan and I really hope it serves you well!

Please stay in contact with me using any of these Social Channels:

INSTAGRAM FACEBOOK YOUTUBE TIKTOK

I would LOVE to hear about your results and see your before and after pictures from this plan
if you feel comfortable to share them! XX

BONUS: MEAL PLAN EXAMPLE

We thought it might be helpful to finish with an EXAMPLE (on the next page) of what a full meal plan
might look like once you select your foods.

Please note that you DO NOT have to use the foods listed in this example.
(This is only for demonstration purposes).
Feel free to add additional foods that aren’t listed on this example.
*Provided that they meet the macronutrient requirements and don’t cause any stomach upset*

© Stephanie Sanzo PTY LTD 14

 PROTEIN (All Weights are Cooked Weights)
EXAMPLE MEAL PLAN
STARCH CARBS
VEGGIES FRUITS (Cooked Weights) FATS
LEAN ANIMAL BASED OPTIONS LEAN VEGETARIAN OPTIONS
115g Chicken Breast 345g Egg Whites Spinach 165g Blueberries 145g White Potato 23g Walnuts
130g Turkey Breast 475g Lite Tofu Cucumbers 190g Raspberries 145g Sweet Potato 21g Pecan Nuts
140g Lean Beef (90% or Leaner) 380g Fat Free Greek Yoghurt Zucchini 290g Strawberries 180g Parsnip 20g Macadamia Nuts
155g White Fish 315g Fat Free Cottage Cheese Celery 155 Kiwi Fruit 150g Lentils 25g Hazel Nuts
38g Protein from Whey Protein 38g Protein from Pea Protein Green Beans 190g Orange 105g White Rice 30g Almonds
Capsicum 135g Grapes 130g Brown Rice 35g Flaxseeds
Carrot 190g Cherries 50g Oatmeal (Raw) 15g Extra Virgin Olive Oil
Pumpkin 155g Mango 47g Quinoa (Raw) 15g Coconut / MCT Oil
HIGH FAT ANIMAL BASED PROTEIN OPTIONS Tomato 175g Pineapple 15g Flax Oil
140g Lean Steak 4 Whole Eggs + 4 Egg Whites Kale 100g Banana 100g Avocado
145g Lean Lamb 150g Wild Caught Salmon Brussel Sprouts 19g Butter
Don’t Add any Additional Sources of Fat if You Select a High Fat Protein Source Squash 30g Nut Butter
38g of Protein (Per Serve) Average 5g of Carbs (p/100g) 23g of Carbs (Per Serve) 30g Carbs (Per Serve) 15g Fat (Per Serve)

MEAL 1 1 Serve of Protein 175g of Vegetables 1 Serve of Fat

0R a High Fat Protein
Upon Waking or After P/WO Meal
(If You Trained in Morning) 4 Whole Eggs + 4 Egg Whites 75g Spinach + 100g Tomato Choose 1 Option Above

MEAL 2 1 Serve of Lean Protein 175g of Vegetables ½ Serve of Fat

50g Avocado
3-5 Hours After Previous Meal 155g White Fish (Cooked) 100g Green Beans + 75g Carrot ONLY ON REST DAYS
½ Serve of Starch Carbs
MEAL 3 1 Serve of Lean Protein 175g of Vegetables 72g Sweet Potato (Cooked)
3-5 Hours After Previous Meal 140g Lean Beef (Cooked) 75g Spinach + 100g Capcicum ONLY ON REST DAYS

POST WORKOUT 2.5g Leucine 1 Serve of Fruit

5-15mins After Workout
EAA Supplement 100g Banana
(ONLY ON WORKOUT DAYS)

MEAL 4 1 Serve of Lean Protein 175g of Vegetables ½ Serve of Fruit 1 Serve of Starch Carbs
(POST WORKOUT MEAL) 105g White Rice (Cooked)
115g Chicken Breast (Cooked) 75g Zucchini + 100g Pumpkin 82g Blueberries ONLY ON WORKOUT DAYS
15-60 mins After Workout or Meal 4 on Rest Days

SNACK 200 Calories of Your Choice (Only on Workout Days) - 33g Dark Chocolate
TRAINING DAYS: 1,735 cals REST DAYS: 1,454 cals
170g PROTEIN 119g CARBS 63g FATS 165g PROTEIN 71g CARBS 56g FATS

© Stephanie Sanzo PTY LTD 15