Nutrition Plan

The 90 Body Transformation Nutrition Plan

by Strawberry Vibes

This nutrition plan is the culmination of almost a decade of learning and refinement by our in-house nutrition and healthy living expert, Ross. It includes everything you need to loss weight, tone muscle and experience numerous other health benefits.

Breakfast

Super speedy porridge

This porridge recipe is an absolute life saver for those of you that have busy mornings as it only takes 3 minutes to make – how amazing is that! So no excuses to ever miss out.

The secret to this recipe being so easy and speedy is that you soak the oats in boiling water for ten minutes, during this time you can get dressed and ready for the day while the oats soften perfectly. 

After those ten minutes the oats are soft enough to eat, so all you need to do is heat them up and add your toppings, which only takes three minutes – it’s like the best, healthiest instant porridge! This recipe serves two, so either share with your family or store half in the fridge to gobble down the next day.

  • 2/3 of a cup of oats (100g)
  • 2/3 of a cup of boiling water (200ml)
  • 1/3 of a cup of almond milk (100ml)

Start by placing the oats in a saucepan with the boiling water, stir it together and then let it sit with the lid of the pan on for 10 minutes.

Once the oats have soaked and are soft, place the pan on a hob and heat it up with the almond milk for 3-4, stirring it every minute or so.

Then serve with your favourite toppings; like banana, berries, peanut butter, raisins etc. 

Mid-Morning Snack

Yoghurt & Fruit

This mid-morning snack is designed to keep your energy levels up, and stave off hunger until lunch. The extra dose of protein in the natural yoghurt will help your muscles recover from your Power Plate training allowing you to keep smashing your workouts day in day out.

There may be days when you are not hungry at this point, however it is imperative that you do not skip this, or any of these meals as they all serve a purpose in getting you the best results. If you are out and about, get in the habit of pre preparing these snacks so even when you are busy, you can eat up.

  • 1/3 of a cup of plain natural yoghurt (85g)
  • Your choice of fruit

Mid-Morning Snack

Yoghurt & Fruit

Your lunch isn't a recipe, however it is a set of strict rules. This allows for lots of variety, so you won't get bored if you have an open mind to lots of food choices.

The rules include a protein source, this could be meat, fish, or eggs. It also includes plant based proteins, such as quinoa, beans, pulses and legumes.

MIX IT UP!! This protein should take up about a palm size of your plate; the rest of your plate should be filled with a good mix of vegetables to ensure your body acquires tons of fiber and nutrients through fresh produce.

The more variety in colours the better, but make sure you are eating dark, leafy greens for the best benefits.

Make it taste great with herbs and spices, which can transform a meal and provide a great taste and variety. As for salad dressings, or sauces; these should be homemade from fresh vegetables and not shop bought.

Fresh dressings can be made including produce like tomatoes, lemon juice, and extra virgin olive oil. Again, add variety and you shouldn't be bored with what you are eating.

For ideas, look up "paleo recipes" on line.

Mid-Afternoon Snack

Apple & Nuts

This mid-afternoon snack will give a great boost of energy, and will help prevent you getting cravings for bad foods in the hours before your evening meal.
Research has shown that an apple can provide a boost of energy similar to a cup of coffee, it also provides good dose of fibre (4.4g) to ensure you don't start feeling hungry.
The nuts provide another blast of protein and are packed with nutrients, minerals and healthy fats that promote weight loss and incur other health benefits.
 
  • An apple
  • A handful of nuts

Evening Meal

A Protein Source & Veg

 

The evening meal falls into the same rules as the lunch section of the menu. Avoiding high glycemic carbohydrates like pasta, bread and potato will help your body stay lean and avoid storing fat. You don't need these carbs, as there is ample carbohydrates from your vegetables.

If you are busy and need convenience; you should start applying batch cooking into your routine. A good example of this, is to purposely cook too much in the evening meal, and take the leftovers in for lunch the next day.

Other ways to batch cook, is to cook lots of portions in one go, and store in the fridge and/or freezer, so you can defrost and reheat at any time. No excuses for "I didn't have time"... Make time!

Pre-Bed Snack

Yoghurt & Fruit

The pre-bed snack is an optional extra on the meal plan. If you are hungry before bed, or somebody who craves a little sweet after your evening meal, then this snack is for you.
 
This final meal will also give your body another hit of protein before it goes into complete rest during sleep, which will allow the muscles to recover from the days stresses on them.
 
  • 1/3 of a cup of plain natural yoghurt (85g)
  • Your choice of fruit     

Water

Firstly note that a hydrated body burns fat at a higher rate when compared to a dehydrated body – by miles! It is so important that your body remains hydrated throughout the course of the plan and moving forwards.

Aim to consume 3 litres of water daily in order to ensure the body remains hydrated pre, during and post high intensity exercise.  

The only way to stay properly hydrated is to limit yourself to solely drinking water. That means NO store bought fruit juices, NO fizzy drinks, NO tea, NO coffee, NO deviations.  

Sometimes you can feel a little bloated at first (it won’t last though) getting used to this new amount but believe me your body needs it.  

It is of the highest importance that during your workouts and first thing upon rising in the morning you hydrate.  

SPECIAL NOTE: You won’t like to hear it but Alcohol could be the one thing holding you back from getting the body you want. Alcohol is empty calories, and provides the body with no nutrition. To make matters worse, it postpones the fat-burning process and contributes to greater fat storage.  Try your best to cut out alcohol while on the plan.

Whilst sticking to the nutrition plan, I expect you to participate in 5 power plate classes a week. These 25 minute HIIT sessions are vital to tone up your muscles and burn massive amounts of calories, ensuring that you smash your 90 day goal and look brilliant in 3 months. If you are unable to attend Strawberry Vibes for any reason, I can send you short HIIT workouts.

 

To conclude

 This 90 day program is tough, however the rewards for your efforts will be monumental. There will be high's and low's, and it will test your will power to the limit. Just know that I am on your side, and the more you give to the program the more I can give to you throughout your journey. So be honest with your food diaries, train like a monster and you will succeed.

 
If you want to join the hundreds of others who have joined Strawberry Vibes to smash their fitness goals, get started today with a free session. After that it is only £10 a session.

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