Bootcamp Meal Plan
Bootcamp Guidelines
You’ll find the nutrition guidelines below. It may look a bit daunting, and you may wonder, “What can I eat?” But don’t worry, you’ll find your seven days worth of meals to illustrate what bootcamp eating looks like. In the meantime, here’s how to get started- Eat three
meals per day (NO skipping breakfast)
- Avoid all sugar based foods (This is THE most important rule to follow.)
- Consume adequate water
- Eat lean protein at lunch and at dinner
- Eat a
protein based breakfast, such as eggs
- Eat a
maximum of one serving of wholewheat carbohydrates at each meal
- Do not eat
late into the evening
- Eat a
maximum of two fruits per day (more than this will provide too many
calories from sugar)
Below you will find seven days of three meals and two snacks per day. I’ve provided general guidelines on portion sizes, but since we all have varying caloric needs, you may need to increase the portions sizes a bit to meet your distinct needs. The meal plan, as is, will provide about 1300-1500 calories per day.
Day 1
Snack 1 sliced red pepper - eat like an apple if you prefer!
Lunch Sliced turkey served on a whole grain English muffin topped with lettuce, tomato and mustard. Serve with a big salad topped
Snack ½ cup cottage cheese topped w/ 2 tablespoons chopped walnuts
Dinner Lean beef mince hamburger grilled (no fat) and served with 1 cup of steamed broccoli, 1 small sweet potato and a large green salad topped with oil and vinegar.
Day 2
Breakfast ½-¾ cup cottage cheese with 1 slice of wheat toast and 1 cup of sliced melon
Snack 10 almonds and ½ cup of plain yoghurt
Lunch 1 ½ cups of low fat vegetable soup (preferably homemade) topped with 2 tablespoons grated cheese served with a plate of steamed veggies and 5 whole grain crackers
Snack Protein smoothie made with 1 scoop of protein powder, 1 cup of fresh of frozen berries and ½ cup of skim or soyamilk. Add ice and maple syrup if desired for sweetness.
Dinner Skinless chicken breast, with or without the bone, marinated in teriyaki sauce and baked until cooked through. Serve with steamed courgettes topped with 1 teaspoon of soy sauce and ½ cup of brown or wild rice. Serve with a large green salad topped with vinaigrette or balsamic vinegar.
Day 3
Breakfast 1 cup of high protein, high fibre cereal served with natural yoghurt and a banana
Snack 2-3 slices of turkey breast rolled with 1 slice of cheese and ½ a sliced cucumber
Lunch Chicken
salad (use a palm sized serving of diced chicken breast mixed with 1 tablespoon of mayonnaise and a tsp of Dijon mustard) served over a bed of mixed greens
and a chopped tomato Snack 3 oatcakes and humous
Dinner Southern Turkey burger made with turkey mince, 3-4 tablespoons commercially prepared salsa, and 1-2 tablespoons seasoned breadcrumbs. Grill burger for about 6 minutes on each side until cooked through. Serve with a large green salad; topped with ⅓ cup canned sweetcorn and 2 tablespoon grated cheese and dressed with vinaigrette.
Day 4
Breakfast 3 egg whites scrambled with 1 slice of 2% cheese served with 1 slice of whole grain toast and ½ a sliced apple
Snack 10 almonds and other half of apple from breakfast
Lunch 1 Grilled chicken breast, served over mixed greens and tomatoes — use low-fat salad dressing and serve with 1 wholegrain English muffin.
Snack ½ cup of cottage cheese with 1 cup of sliced melon or berries
Dinner Heat up 1 ½ cups of prepared soup — and top with 2 tablespoons grated cheese. Serve with baked tortilla chips, crackers or oatcakes and a tomato and cucumber salad.
Day 5
Breakfast Porridge (½ cup before it is cooked) served with 1 cup of low-fat plain yoghurt with 1 cup of berries mixed in.
Snack 3 oatcakes and 1 sliced pear
Lunch Tuna salad (buy chunk light for less mercury) made with tuna and 1 tablespoon of mayonnaise. Serve over a bed of lettuce and tomato.
Snack Slice of Turkey served with 5 cherry tomatoes and ½ a sliced cucumber
Dinner Veggie burger taco salad. Crumble 2 veggie burgers over a salad made with romaine lettuce, tomato, ¼ cup grated cheddar cheese, and ¼ cup black beans. Dress with salsa a dollop of sour cream or creme fraiche and serve with ½ of a wholewheat pita.
Day 6
Breakfast Smoothie made with ~90-100 calories worth of protein powder, ½ cup skim milk, 1% milk or soy milk, and 1 cup of frozen berries or a banana. Add ice and maple syrup if desired. Serve with 1 slice of whole grain toast.
Snack 2 oatcakes with 1 tablespoon of peanut butter
Lunch Greek salad made with: chopped romaine lettuce, feta cheese, 5 cherry tomatoes, ¼ cup chick peas and ½ a sliced cucumber. Dress with vinaigrette dressing and serve with ½ a wholewheat pita bread.
Snack ½ cup plain low fat yoghurt topped with ½ cup high fibre cereal, such as granola or muesli (no added salt or sugar) and ½ cup frozen berries or a banana. Sweeten with maple syrup or honey if desired.
Dinner Prawn wraps: Toss some prawns in a bowl with ¼ cup canned sweetcorn, ¼ a sliced avocado, and ¼ cup chopped tomato — add 2 tablespoons of bottled Italian or Caesar dressing. Wrap up the mixture in a whole-wheat tortilla wrap and serve with a large green salad dressed with 2 tablespoons of the dressing you used for the wrap.
Day 7
Breakfast 1 cup plain yoghurt topped with 1 tablespoon chopped walnuts and ½ a chopped apple. Flavour with cinnamon and maple syrup or honey if desired. Serve with 1 slice whole grain toast.
Snack 1 orange
Lunch Choose a frozen homemade meal Serve with a large green salad dressing with balsamic vinegar and olive oil.
Snack 1 handful of nuts (1 handful is about: 20 almonds, 25-30 peanuts, 17 cashews, or 10 walnut halves)
Dinner 1 portion of grilled salmon (or any fish you desire) with 1 cup of steamed broccoli and ½ cup of brown rice. Serve with a green salad if desired.
DO NOT FORGET TO ADD YOUR LOTUSLITE!
Let’s go!
As you can see, this is a no-frills meal plan designed to produce fast results. It is too rigid to use long term. Diets that are this rigid can often result in over-deprivation, which leads to binging. Therefore, I suggest that you only use this bootcamp as a way to kick off the summer and to get you conditioned to eating healthier meals and snacks. You can go back to this meal plan when you feel yourself slipping into bad habits, or use it as a way to look good for an event.Some disclaimers...
- I'm not a nutritionist - these are things that have worked for me. Use at your own risk.
- I'm not a medical professional either - I don't know your fitness level, family history, illnesses, meds, etc. Use at your own risk.
- I'm not a medical professional either (part deux) - there are probably a lot of medical/terminology errors. Let me know and I'll see if there's a better way to make the point.
- Everyone is different - make sure you're doing what works for you, not just following what's listed here.
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