Nutrition Quick Guide
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f45 nutrition quick guide
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Start each day with warm lemon-water
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Never skip breakfast!
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Eat 5-6 small meals per day
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Aim to eat 4- 5 cups of fibrous veggies per day
(eg. green leafy stuff)
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Include protein in each meal (animal or plant
protein) – aim for approx 20g per serve
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Minimise the consumption of processed foods,
especially processed carbohydrates/sugars
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Learn the correct portion sizes for each meal
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Drink at least 2.5 Liters of water per day
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Prepare you meals ahead – this is key
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Limit fruit consumption to low sugar fruits
how much should you eat - The secret to serving size is in your hand
protein - recommended serving size
When it comes to protein we recommend that you consume 2g of
protein per kilogram of body weight.
If you are vegetarian or vegan, you might need to go a big higher, as plant sources of protein is less
bioavailable for the body than animal proteins. Meaning, your body absorbs less of it.
For example: A 60kg female would require 180g total protein per day.
To give you an idea, a 100g of cooked chicken breast contains about 30g of protein. That being said, it
doesn’t mean that you have to eat 6 chicken breasts a day to get results. Other foods such as nuts, oats, lentils
and broccoli contain significant amounts as well.
The beauty of this nutrition plan is that you do not need to count calories. As long as you remember your
portion sizes, consume 5 small meals per day and follow the sample weekly meal plans, you will without a
doubt get great results. If the sample plan seems too overwhelming for you, we recommend selecting a few
different recipes each week to add a variety to your diet. Remember that the meal plans are just a guide. It is
designed to help you, not to scare you.
portions - right down to the gram
These serving sizes are applicable for each meal given that you consume 5 meals per day, including 4
full meals and a snack. By all means, if this eating schedule does not work for you, adjust your portions
accordingly.
Green veggies are unlimited.
Male portions
Female portions
Meat/poultry (cooked) 130-150g
Meat/poultry (cooked) 90-110g
Oats (raw) 100-120g
Oats (raw) 60-80g
Fish (cooked) 140-160g
Lentils/beans (cooked) 120-140g
Fish (cooked) 100-130g
Lentils/beans (cooked) 80-100g
Starchy veggies (cooked)
Starchy veggies (cooked) 80-100g
Leafy greens 2-3 cups
Leafy greens 2 cups
Rice/quinoa (cooked) 100-120g
Oils /fats 1 tbsp
Rice/quinoa (cooked) 60-80g
Oils /fats 1 tsp – 1 tbsp