WELCOME TO THE

CHALLENGE
Welcome to NPL’s Body Revolution, an all-in-one lifestyle and health transformation supported by specialists in the
health and nutrition space. Our Registered Dietitian and Exercise Physiologist have developed healthy meal plans,
specific to your current and goal weight as well as your exercise level and lifestyle. We acknowledge that it can be
difficult to find the time to prioritize your own health and fitness, however, we have decided to simplify your health
and wellness journey to help you reach your goals.

The Body Revolution transformation challenge is a calorie-controlled meal plan with macronutrients in the
following ratios:
PROTEIN CARB FAT
40% 36% 24%

Each macronutrient plays an important role in your overall health, and it is

important to ensure that you are not deficient in any one food group.
 HOW THE MEAL
PLAN WORKS
The meal plan has been calculated based on calorie and macronutrient calculations to suit individual activity levels and body
weights. There are four meal and three snack options in each mealtime which are interchangeable, and you can decide which
meal or snack you would like to have. You can choose to repeat one of the meals or have a different one each day of the week.

QUICK TIP
Plan out your meal plan for the week
from the meal options on the Body
Revolution Meal Plan and create your own
shopping list to make sure you are always
prepared and stocked up on groceries.
THE NUTRITION SIDE OF THINGS
“Weight loss is 80% nutrition and 20% exercise” and
“you can’t out-train a bad diet” are two sayings that are
commonly heard in the sports and nutrition industries.
Science tells us that the most effective way to lose weight
is through a calorie-deficit, but what does that mean?
Calories are the measure of energy in the food and
beverages we eat. Each food has a different calorie
content based on the proportions of carbohydrates, fats,
and proteins (macronutrients) in that particular food.
Energy is essential for bodily functions and keeping us
alive, and also plays a role in the growth of new muscle
tissue. However, a surplus of energy intake results in the
extra (unused) calories being converted into triglycerides
which are stored as body fat. Therefore, keeping your body
fuelled with the correct amount of energy and nutrients is
a fine balance.
The body relies on a basal metabolic rate (BMR) to keep
basic functions going, such as organ function. The BMR is
calculated based on your current weight, height, health
status and general activity level. Additional exercise and
physical activity above your BMR is also accounted for in
your calorie requirements (BMR plus exercise is your total
daily expenditure). If your calorie intake is the same as
your BMR and you are also burning additional calories,
your weight will decrease. If you consume the same
number of calories as your total daily expenditure (TDE)
your weight will be maintained. Finally, if your calorie
intake is more than your TDE, your weight will increase.
NUTRITION
PROTEIN CARB
40% 36%
Each macronutrient plays an important role in your overall health, and it is
important to ensure that you are not deficient in any one food group.
There are 3 different macronutrients, protein,
carbohydrates, and fat, which are broken down to form
energy (in the measure of calories). Each macronutrient
has different benefits, and it is important not to cut any
of these out in order to promote overall health and well-
being. The three macronutrients have different calorie
contents and differ in terms of macronutrients.
Fat = 9 calories per gram
Protein = 4 calories per gram
Carbohydrates = 4 calories per gram
Therefore, fat is the most calorie-dense macronutrient
and is required in lower amounts than protein and
carbohydrates. It is still important to get a good balance
of all three in your diet. Protein is the cornerstone of the
NPL Body Revolution eating plan as it plays an essential
role in health, immunity, muscle growth and recovery.
Protein has also been found to improve satiety and
reduce cravings. Wholegrain carbohydrates with a higher
fibre content are included in the eating plans to improve
digestion, blood sugar stability and sustained energy levels.
Healthy fats (options that are high in unsaturated fats)
are recommended to improve satiety, energy levels and
ensure overall health.
It is important to note that the Body Revolution is not
a fad diet and focuses on including all food groups and
macronutrients. A calorie deficit is the most sustainable
way to lose weight and continue to maintain a healthy
lifestyle. A healthy, balanced lifestyle should not restrict or
demonize any food group or single foods.
FAT
24%
 MORNING
BREAKFAST OR
TAKE 1 SERVING
Thermo Cuts or Thermo 1
before breakfast or morning exercise

CHOOSE 1 OPTION
1.OVERNIGHT 3. BERRY BOMB
CHOCOLATE WEETBIX SMOOTHIE OPTIONAL
Take Amino Burn
before morning exercise
• 1 serving Platinum whey Plus Chocolate flavour • 1/2 a frozen banana
• 150 ml milk of choice • 1/2 a cup of frozen berries
• 2 blocks of Weetbix • 1 serving NPL Platinum Whey Plus Vanilla flavour
• 3 tbsp low fat plain yogurt • 1 tbsp Lifestyle Foods Peanut Butter or Almond
• 1 tsp Lifestyle Foods Skinny Hot Chocolate Butter
• 1 tbsp Lifestyle Foods Peanut Butter or • 100 ml milk of choice
Almond Butter • 1 handful ice

METHOD: METHOD:
1. Mix Platinum Whey Plus into milk until dissolved 1. Blend in a smoothie maker or food processor
2. Place Weetbix into a container or bowl with a lid. until smooth.
Break up slightly
3. Pour Platinum Whey Plus over the Weetbix, mix
slightly to allow all the liquid to be absorbed QUICK TIP
4. In another bowl, mix Skinny Hot Chocolate into If you are not
hung
choose to forgo ry at snack time, you can
yogurt, spread over the Weetbix and refrigerate listen to your
that snack. It
is important to
for 2-3 hours or overnight body and your
We do not recom hunger cues.
me
5. When you are ready to eat, drizzle nut this often result nd skipping meals as
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2. BREAKFAST WRAP
•

•
1 x 40-50 g tortilla wrap
(brown/wholewheat is best)
1 whole egg
MID-MORNING
•
•
2 egg whites
1 tbsp low fat cottage cheese
CHOOSE 1 SNACK OPTION
• 1 handful spinach
• 1/2 cup chopped mushrooms 1. YOGURT SNACK
• 1 tsp Lifestyle Foods Extra Virgin Olive Oil
• Pinch salt and pepper • 100 g Plain Low Fat Yogurt
• 3-4 pieces Lifestyle Foods Dried Mango,
METHOD: chopped up.
1. Add olive oil to a pan over medium heat. Add
spinach and mushrooms and saute. Season with
salt and pepper
4. MINI BREAKFAST 2. BANANA MUFFINS
2. Add egg and egg whites to pan with spinach and
mushrooms and scramble together.
QUICHE MAKES 6 MUFFINS 1 SERVING = 1 MUFFIN
• 2-3 ripe bananas
3. Spread cottage cheese onto wrap, add eggs, SERVES 2 • 1 serving Diet Pro
spinach and mushrooms and fold up.
• (or other NPL protein of your choice)
• 4 large eggs • 1/2 tsp baking powder
• 1/2 cup milk of choice • 1/2 tsp bicarbonate of soda
(unsweetened almond, oat or low fat cows milk) • 1/2 cup Lifestyle Foods Oats, blended into a flour
• 1 rounds of feta • 1/2 tsp vanilla essence
• 1 cup baby spinach • 1 egg, beaten
• Salt and pepper
• Serve with 2 slices 100% rye or seed bread METHOD:
1. Preheat oven to 180 degrees.
METHOD: 2. Mash bananas in a bowl. Stir in protein powder,
1. Pre-heat oven to 180 degrees, spray cooking spray baking powder, bicarb, oats and vanilla essence.
into 4-6 muffin holes in a baking tray. 3. Mix well. Pour batter into muffin cups.
2. Beat eggs and milk together, crumble in feta and 4. Bake for 10-12 minutes until cooked through.
add chopped baby spinach. Season and mix well.
3. Add batter into muffin trays and bake for 10-15

4.
minutes until cooked and golden.
Serve with toast.
3. NPL PROTEIN BAR
• 1x NPL Collagen, Vegan or Diet Pro Bar
 AFTERNOON
LUNCH
CHOOSE 1 OPTION
OPTIONAL
TAKE 1 Serving Thermo Cuts or
Thermo 1 before Lunch OR

1. CHICKEN,PUMPKIN & 2. CHICKEN CAESER 3. STEAK & COUSCOUS

FETA SALAD SALAD SALAD
• 100 g cooked chicken breast, cut into strips • 100 g cooked chicken breast • 100 g cooked lean steak or beef fillet
• 200 g steamed pumpkin cubes • 1 egg, boiled • 1/4 cup uncooked couscous
• 1/2 cup sweetcorn, steamed/cooked • 1 slice sourdough bread • 1/4 cup boiling water
• 1 cup baby spinach • 2 cups lettuce, chopped • 1/2 cup shredded cabbage
• 1/2 a round of feta • 2 tbsp plain low fat yogurt • 1 tsp sesame seeds
• 1 tbsp lemon juice • 1 tsp lemon juice • 1 tsp balsamic vinegar
• Salt and pepper • 1 tbsp light Mayonnaise • Salt and pepper
• 1/2 tsp dijon mustard
METHOD: • Salt and pepper METHOD:
1. Add cooked chicken, pumpkin and sweetcorn 1. Add couscous to a bowl, cover with boiling water
to a bowl. METHOD: and cover the bowl with a plate or lid to steam for
2. Toss together with torn spinach leaves. 1. Placed diced chicken breast, lettuce and sliced 5 min. Fluff up with a fork.
Crumble feta over. egg into a bowl. 2. Cut steak into strips, stir through cabbage and
3. Drizzle with lemon juice and season. 2. Toast bread or place in airfryer until golden, cut top with sesame seeds, balsamic vinegar,
into small crouton squares. salt and pepper.
3. Combine yogurt, lemon, mayonnaise, mustard,

TIeaPls in
salt and pepper into a dressing and drizzle over

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4. TUNA MAYO WRAP

• 1 tin of tuna in salt water
• 1 tbsp lite mayonaisse
• 1 tbsp low fat cottage cheese
• 1 handful baby spinach
• 1 handful sliced cucumber
• 1/2 tomato, sliced
• 1 large tortilla wrap (40-50 g)

METHOD:
1. Drain water from tuna, mix with mayo and cottage
cheese in a bowl.
2. Spread onto wrap. Top with baby spinach,
cucumber and tomato.
3. Fold up wrap.

3. NPL PROTEIN BALLS

MID-AFTERNOON MAKES 12 — SERVING SIZE: 2 BALLS
CHOOSE 1 SNACK OPTION •
•
3/4 cup oats (uncooked)
1/2 cup nut butter of choice OPTIONAL
• 3 tbsp maple syrup or honey Take Amino Burn

1. BILTONG 2. POPCORN •
•
1 serving NPL Diet Pro
2 tbsp sugar free chocolate chips
before afternoon exercise

• 1 handful of berries • 2 cups air-popped popcorn METHOD:

• 30 g biltong • 1 sprinkle salt 1. Mix all ingredients together well and roll into balls.
2. Refrigerate for 1-2 hours before enjoying.
 EVENING
DINNER
TAKE 2
NPL Take Digestive Enzymes
before or after dinner.

CHOOSE 1 OPTION

1. LIGHTLY DUSTED QUICK T

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SERVES 1 age of ontrol. The
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• 100 g hake fillet
• 1 egg, beaten
• 1/4 cup Lifestyle Foods Oats, blended into a flour
• Salt and pepper
• 1 tbsp Lifestyle Foods Extra Virgin Olive Oil
• 2 cups mixed roasting vegetables
• 1 tsp mixed herbs
• Lemon juice

METHOD:
1. Preheat oven to 200 degrees celcius
2. Add veg to a roasting dish, drizzle with half the olive oil and sprinkle
with mixed herbs
3. Roast for 30-40 min until cooked.
4. Dip hake fillet into egg and then into oat flour to coat.
5. Heat the res of the olive oil in a nonstick pan over medium heat.
6. Fry fish on either side until cooked and golden
7. Drizzle with lemon juice and season with salt and pepper.

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POTATO CHIPS
SERVES 4
• 480 g lean steak (raw weight)
• 500 g sweet potato chips or wedges (uncooked)
• 500 g green beans, trimmed
• 2 tbsp olive oil
• 1 tbsp lemon juice
• Salt, pepper, paprika
• 4 tbsp lite mayonnaise

METHOD:
1. Preheat oven to 180 degrees, place chips on a baking tray, drizzle
with olive oil and season with salt, pepper and paprika.
2. Bake for 20 minutes or cook in the airfryer until cooked
and golden.
3. Heat a wok or pan over medium heat, add 1 tsp of the olive oil and
saute green beans with pepper and lemon juice for 5 minutes.
4. Grill or pan-fry steak as preferred.
5. Serve steak with sweet potato fries, green beans and a dollop of
lite mayonnaise.
 EVENING
DINNER
CHOOSE 1 OPTION
3. BUNLESS OSTRICH
BURGERS
SERVES 1
• 1 lean ostrich patty
• 1 large brown mushroom
• 1 tbsp low fat cottage cheese
• 1 handful lettuce leaves
• 1 sliced tomato

SERVE WITH:
• 3-4 baby potatoes
• 1 tsp garlic
• 1 tsp olive oil
• Salt and pepper

METHOD:
1. Heat a non-stick pan over medium heat.
2. Fry ostrich patties as preferred.
3. Cut the stalks out of the mushrooms, fry in pan
on each side for 5 minutes.
4. Plate up burgers, laying the lettuce onto the
mushroom, topping with the patty, tomato and
cottage cheese.
5. Steam or airfry the baby potatoes, drizzle with

6.
olive oil and garlic.
Serve burgers with baby potatoes. QUICK TIP
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4. CHICKEN STIRFRY not hungry. irsty

SERVES 1
• 100 g chicken breast, cut into strips
• 1/2 an onion, sliced
• 1 tbsp Lifestyle Foods Extra Virgin Olive Oil
• 1 tsp fish sauce
• 1 tbsp low sodium soy sauce
• 2 cups stir fry vegetable mix
• 1/2 cup cooked egg noodles

METHOD:
1. Add olive oil to a large pan or wok on high heat.
2. Add onion to pan and fry until soft. Add chicken
and cook until browned. Place into a bowl.
3. Add stir fry vegetable mix, fish sauce and soy
sauce and cook until done.
4. Stir through chicken and noodles over heat.

TAKE 2-3
Night time Burn before bed time
TRACKING YOUR PROGRESS
Weighing yourself is a good way to monitor your
progress, however it is not the only or most
accurate metric. It is well known that muscle
weighs more per gram than fat does, and
therefore the growth of new muscle tissue may
result in an increased number on the scale.
The increase in body weight due to increased
muscle mass is not long-term as the body’s
metabolic rate generally speeds up when the
body has a higher muscle to fat ratio.
We recommend recording and submitting your
weight at the start and end of the challenge.
You can also monitor your weight once weekly
for continuous tracking and motivation. When
measuring your weight, weigh yourself first thing
in the morning before you have had anything to
eat or drink. We recommend you do not wear
heavy or bulky clothes when checking
your weight.
Other metrics which are useful for monitoring
your progress include checking your hip and
waist circumference as well as body
fat percentage.
Hip circumference: measure using a measuring
tape, standing with your feet together. Your hip
circumference is measured around the hip
bones which is the widest point below your
waist and hips.
Waist circumference: measure using a measuring
tape, standing with your feet together. Your waist
circumference is measured at your waistline,
below your ribs, at the narrowest point of your
abdomen.
Body fat percentage: the most accurate body fat
calculations are done using skin fold callipers to
measure subcutaneous fat, biokineticists and
personal trainers are usually able to perform this
measurement. Alternatively, a body fat scale can
be used for the measurement of body fat.
 TRAINING
AND HOW IT MAY AFFECT YOU AND YOUR PROGRESS
Whether you are a regular gym-goer or new to exercise, getting started on a new programme can be
quite overwhelming. The exercise programme that is included in the NPL Body Revolution has been
developed by our in-house Exercise Physiologist and has been designed to suit all exercise levels. We
recommend starting slow and practicing consistency when it comes to exercise. It is more beneficial
to do 3-5 short and effective exercise sessions a week than 1 or 2 long and intense sessions.

A mix of cardiovascular exercise (such as walking, running, swimming, and cycling) and weight
bearing exercises have been found to be a successful combination for losing fat and gaining lean
muscle mass. As mentioned, gaining muscle mass may initially skew your weight and make you feel
like you have gained overall weight, however, a higher proportion of muscle to fat can speed up the
metabolism and increase the amount of energy your body spends during the day. This is the ideal
situation when looking to lose body fat.

Like any new lifestyle change, starting a new exercise program can
take time to get into. If you are new to exercising, you may notice the
following changes when you start:

Increased appetite: increased activity results in
your body needing to recover and your muscle tissue
to repair, this may make you feel hungrier. For this
reason, our meal plan is high in protein to aid recovery
and keep those cravings at bay.
Weight fluctuations: When you start training, building
more muscle tissue may result in inflammation and
fluctuations in water weight. This generally settles
down a few weeks into your journey, particularly when
you are more consistent with training.
and soreness. Using a BCAA intra-workout
supplement like NPL BCAA Amino Pro, Amino
Energy or Amino Burn during training might
help reduce these effects.
Happy hormones: endorphins, otherwise
known as “happy hormones”, like dopamine
are released during exercise. These feel-
good hormones are a great way to keep
motivated during your challenge!

Muscle stiffness: when you start to exercise, muscles

are worked, and small micro-tears form in the muscle
tissue. The body works to repair these tears and
the muscle grows stronger. Lactic acid builds up
during the recovery phase can result in stiffness
 SUPPLEMENT PLAN
NPL Supplements are designed as a tool to help you reach your health and fitness goals easier and more
sustainably. They are formulated to supplement a healthy and balanced diet and active lifestyle. Our products
are developed to provide you a healthier alternative that is functional and tasty to keep you on track during
your wellness journey.

You are welcome to add additional NPL products to your supplement regime, such as a pre-workout or intra-
workout supplements to accelerate your training. The NPL Redline series offers various weight loss aids to
help accelerate your results. We recommend checking this out on our website for more information.

NIGHT TIME BURN

PART OF BODY REV STACK
THERMO CUTS
PART OF BODY REV STACK
• Stimulant-free weight loss aid • Weight management
• May improve quality of sleep • Appetite regulation
• May reduce the build-up of cortisol (stress • Mental focus
hormone) which may promote weight loss • Energy
• Contains ingredients to boost focus and
concentration.
• Developed to support adrenal health
• Contains ingredients to enhance relaxation
and calmness.

DIET PRO
PART OF BODY REV STACK
AMINO BURN
OPTIONAL
• All-In-One • Enhances Fat Burning
• Weight Management Shake • Boosts Energy
• 25g Protein per Serving • Enhances Mental Focus
• Low GI • Zero Carbs
• Low Fat • Zero Sugar
• Added Fibre and Essential Vitamins
HOW TO TAKE
YOUR PROGRESS PHOTOS
You will be required to take and submit a photo at the start and end of the challenge. It is also recommended that progress
photos be taken bi-weekly during the challenge to motivate yourself and look back at the progress you have made.

PLEASE NOTE THE FOLLOWING REQUIREMENTS FOR PHOTOS:

1. Take the photo inside, in a light and bright area with a plain background.
2. Avoid taking selfies for your progress photos.
3. Hold a newspaper at your side with the current day’s date.
4. Stand up straight with your arms at your side and take front, back and side photos.
5. Wear something fitted to show an accurate representation of your start and end points.
 WE WANT TO HELP YOU START YOUR
JOURNEY TO A HEALTHIER & HAPPIER LIFE!

OR

KICK-START YOUR JOURNEY WITH 20% OFF!

ON YOUR BODY REV STACK

GET THIS DEAL ON OUR WEBSITE: WWW.NPL.ZA.COM

 SHOPPING LIST
MEAT FRESH PRODUCE

CANNED/DRY GOODS

BAKERY DAIRY

CONDIMENTS FROZEN

NPL SUPPLEMENTS
 MEAL PLANNER
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
BREAKFAST

SNACK

LUNCH

SNACK

DINNER