BODYROCK TRY THE

6
Meal
Plan
DID YOU LAN IN THE
AL P
DAY ME ION GUIDE?

2
NUTRIT

PART

YOUR TOTAL 30 DAY HEALTHY LIVING

MEAL PLAN & WORK BOOK
Prepared exclusively for rai118@hotmail.com by Bodyrock TV. Transaction: 0014074796
30 Day Healthy Living Plan
WE’VE TAKEN THE STRESS OUT OF FOOD You’ll have an opportunity to create weekly goals on the following pages, but create one overall
MANAGEMENT goal to achieve by the end of these 30 days:
The pathway to healthy eating is never straightforward. Our MY MAIN GOAL:
dietary habits have been created over months and years of
quick solutions and momentary weaknesses. Developing new LEARN HEALTHY EATING HABITS, AND LOSE 10
routines are essential for you to reach your goals. Knowing LBS IN TIME FOR SARAHS WEDDING
what to buy and what to cook are the hardest parts of chang-
ing your diet. We’ve taken the guesswork out of this process
for you. All of our meal plans are tested by our trainers, so we
know they help you become the best version of yourself. Now use this as your primary motivation over the next 30 days!

AVOID SLIP UPS!

Stay We all give into cravings on occasion, but try

not to create a habit of it:

Hydrated • Have healthy snacks easily accessible all the Stay

•
time to prevent time/convenience becoming an
excuse.
If you slip up, jump straight back on schedule,
Active
don’t make a day or a weekend of it.

This is primarily a healthy eating guide, but if you are following along with a BodyRock bootcamp or other workout challenge, keep track of
everything together in this meal plan workbook! Note your starting points here, so you can compare at the end of the 30 days!

STATS: WEIGHT: FAT % OR BMI ETC bench

_____________ MAX: curls MAX: push
_____________ ups MAX:
_____________
BEFORE 140 8 x 30lbs 10 x 15lbs 8
AFTER

Prepared exclusively for rai118@hotmail.com by Bodyrock TV. Transaction: 0014074796

 Preference/Allergen Adaptation
WE UNDERSTAND THAT NOT EVERYBODY CAN HANDLE THE SAME FOODS

Some of you may have allergies, or intolerances so don’t forget to run through the meal plan and make notes of swap outs. For all the vegans and vegetarians out there, feel
free to use protein/meat replacements, or swap out the entire recipe - the recipe book accompaniment has a bunch of vegan and vegetarian recipes, just remember to pick
one with similar macros (calories, carbs, fats, & proteins). If you have an allergy to an ingredient, just switch it out.

NUT ALLERGIES DAIRY AVOIDANCE WHEAT ALLERGIES

NUTS SEEDS MILK SOY MILK CRACKERS RICE CRACKERS

ALMOND MILK SOY MILK YOGURT VEGAN OR SOY BASED YOGURT BREAD WHEAT FREE BREAD
ALMOND BUTTER SUNFLOWER BUTTER CHEESE SOY OR NUT BASED CHEESE GRANOLA WHEAT FREE GRANOLA

BUT WHEN IT COMES DOWN TO IT, NO ONE KNOWS YOUR ALLERGIES BETTER THAN YOU, SO FEEL FREE TO SUBSTITUTE AS NEEDED, BUT MAKE
SURE YOUR SWAP OUTS ARE HEALTH CONSCIOUS.

Prepared exclusively for rai118@hotmail.com by Bodyrock TV. Transaction: 0014074796

Dietary Requirement Adaptation
WE ALSO UNDERSTAND SOME PEOPLE REQUIRE DIFFERENT AMOUNTS

For some people this plan may be the perfect balance of calories and macros, but for others it may be a little high or low, depending on you physical goals. Some of you
might be looking to lose weight, others may be hardcore BodyRockers, that require a lot more of everything.

So we’re going to show you a few guides to work out what you should be eating! But in order to know that you’re going to need to know your BMR &
TDEE. But don’t worry! We’ll make it as simple as possible, lets start with the basics...

WHAT ARE CALORIES? WHAT IS A BMR? WHATS IS A TDEE?

So, what exactly is a calorie? We hear the Each cell in your body requires energy (which Once you have calculated your BMR, you can
word all the time but when it comes to actual- it gets from calories you eat) to function. The scale this number to include your physical ac-
ly defining it, most of us are in the dark. Basal Metabolic Rate (BMR) is the absolute tivity level, arriving at your Total Daily Energy
minimal amount of energy your body needs in Expenditure (TDEE). This number can then
By definition, a calorie is the amount of ener- a 24 hour period to stay alive. This measure- be used to determine the number of calories
gy required to heat up one kilogram of water ment excludes any and all physical activity, you need to maintain your weight, and with a
one degree Celsius. calculating the number of calories you would few more calculations, the amount you need
burn if you laid in bed all day without moving. to consume to lose weight.
When it comes to your fitness goals, a calorie
is, simply put, a measurement of stored (po- One of the most accurate ways to calculate To find your TDEE, take your BMR and mul-
tential) energy. The calorie count of food is a your BMR is with the Mifflin-St Jeor Formula. tiply that by the number that is determined
way for you to track the amount of potential It looks like this: by your activity level.
energy contained in that food.
For Men:
10 x weight (kg) + 6.25 x height (cm) – 5 x age
(y) + 5

For Women:
10 x weight (kg) + 6.25 x height (cm) – 5 x age
(y) – 161

We’ll go over this more on the next page!

Prepared exclusively for rai118@hotmail.com by Bodyrock TV. Transaction: 0014074796

WORKING IT ALL OUT... Sarah’s Example
calculations:
CALCULATING BMR
BMI for 170 cm, 54 kg, 25
Men = (10 x weight (kg)) + (6.25 x height (cm)) – (5 x age (years)) + 5
year old Sarah:
Women = (10 x weight (kg)) + (6.25 x height (cm)) – (5 x age (years)) – 161

This is how many calories you burn just existing.

(10 x 54) +(6.25 x 170)
-(5 x 25) -161
CALCULATING TDEE = 1,316.5
IF YOU’RE...
Fairly sedentary, <1 hr activity a week multiply your BMR by 1.2. TDEE for 170 cm, 54 kg, 25
A little active, exercise 1-3 days a week multiply your BMR by 1.375. year old Sarah who exercis-
Moderately active, exercise 3-5 days a week multiply your BMR by 1.55. es moderately:
Very active, exercise 6-7 days a week multiply your BMR by 1.725.
Extra-active, like a competitive athlete or workout as well as working a very physically 1,316.5 x 1.55
demanding job multiply your BMR by 1.9. = 2040.575
This is how many calories you burn in a day IN TOTAL.

How many calories Sarah

OVER 30 DAYS+ should eat if she wanted to
lose weight:
LOSE WEIGHT STAY CURRENT WEIGHT GAIN WEIGHT

-250 CAL DAILY +250 CAL DAILY

2040.575-250
=1790.575
Prepared exclusively for rai118@hotmail.com by Bodyrock TV. Transaction: 0014074796
 Macro Now you’ve calculate what your calorie intake should be. Let look
at how many of those calories should be consumed as fats, carbs, or

Breakdown proteins. Everyone is different, but below is a great starting point.

e ’ s S a r a h hERE’S YOU
H e r

SARAHS STATS. ENTER YOUR STATS.

WEIGHT 54 KG WEIGHT
HEIGHT 170CM HEIGHT
AGE 25 AGE
BMI 1,316 BMI The rule of thumb is that your diet should consist of the
following macronutrients:
TDEE 2040.575 TDEE
GOAL 1790.575 GOAL
45-65% CARBS 10-35% PROTEIN 20-30% HEALTHY FATS

Prepared exclusively for rai118@hotmail.com by Bodyrock TV. Transaction: 0014074796

How to Okay, You’ve read the nutrition guide and know good substitution choices, and you now know how many calories
your should be eating, and how many of those calories go to each macro. The average week layout resembled
below, so you can now make changes to the plan by doing any of the following:

Adapt • Adding or subtracting ingredients until you’re hitting your desired intake.
• Changing specific ingredients for dietary needs

me • Adding or subtracting snacks.

• If there’s a whole recipe you don’t like, or can’t eat, look through the recipe book and find something with
similar macros.

EXAMPLE:

*use 1 cup soy milk instead*remove this snack

*remove this snack *use sunflower seeds

approx.
*1300 cal
*use coconut oil *remove this snack *40g
*140g
*100g

*remove this snack *use coconut oil

*remove this snack

*have vegan tacos instead

*use coconut oil

*remove this snack

Prepared exclusively for rai118@hotmail.com by Bodyrock TV. Transaction: 0014074796

How to
You’ve already noted down your current stats & long term goals for this plan, but to keep you motivated, we want
you to note down mini week goals, such as drink more water, or go walking 3 times this week.

use me As you achieve the goals, tick them off, and once you’ve completed the week plan, you can reward yourself with
whatever you put in the rewards area (Try not to make this cheat foods!). Also don’t forget to jot down any achieve-
ment and setbacks, these will also help keep you motivated!

Prepared exclusively for rai118@hotmail.com by Bodyrock TV. Transaction: 0014074796

LETS GET
STARTED!

Prepared exclusively for rai118@hotmail.com by Bodyrock TV. Transaction: 0014074796

 PANTRY
GROCERY LISTLIST

You’ll find your weekly shopping lists before the corresponding week schedule. But here is a pantry list of things you’ll most likely have already, the staple
spices and condiments, if there’s any you don’t have add them to your shopping lists!

1 large container of protein 1 bag chili powder 1 bag basil 1 curry powder
powder (flavor of choice: vanilla
recommended) 1 bag crushed red pepper 1 jar salsa 1 bag turmeric
1 bottle extra virgin olive oil 1 bag onion powder 1 jar dijon mustard 1 container nutmeg
1 bag oats 1 bag oregano 1 bag thyme 1 package basmati rice
1 bottle red wine vinegar 1 bag cinnamon 1 container raw cacao 1 container cornstarch
1 bottle balsamic vinegar 1 bag cumin 1 bottle vanilla extract
1 container coarse sea salt 1 container Mrs. Dash Streak 1 bag garlic powder
Seasoning
1 container black pepper 1 jar banana peppers
1 container Mrs. Dash Garlic
1 bag cayenne pepper and Herb Seasoning 1 container nutmeg

Prepared exclusively for rai118@hotmail.com by Bodyrock TV. Transaction: 0014074796

 Week One GROCERY
GROCERY LIST LIST

will last the full 30 days!

DON’T FREAK OUT! chances are you have a lot of these things, plus some of them
suit your dietary needs!
remember to have a look through the recipes so you can swap out anything to

VEGETABLES 1 1/2 cup grape PROTEINS/ 5 oz salmon fillet entire 30 days) DAIRY
& FRUITS tomatoes LEGUMES 1 large jar natural,
4 oz flank steak 1 container of un-
1 cup berries 1 bunch cilantro 4 slices deli turkey unsweetened peanut sweetened almond
(fresh or frozen) breast 1/2 cup black butter milk (32 oz)
2 bunch aspara- beans
2 cups red grapes gus 5 oz lean ground 5 walnuts 2 oz cheddar
turkey NUTS/OILS/ cheese
2 cups blueberries 1 bulb garlic GRAIN 1 large box brown
1 turkey bacon rice (at least 7 cups, 1 oz feta cheese
1 cup mango (fro- 3 lemons (this will last the en- 1 package brown this will last the entire
zen) tire 30 days) flax 30 days) 2 cups plain
2 tomatoes Greek yogurt
1 cup peach 2 x 4 oz lean 5 kalamata olives 1 cup almonds
(frozen) 2 cups green one stick of butter
beans ground beef 1 package quinoa 1 package chia
3 red bell peppers 4 oz tuna steak seeds 1 cup cottage
1 medium sweet 1 bottle extra vir- cheese
4 bananas potato 6 eggs gin olive oil 15 pecans
2 oz manchego
2 avocados 1 carrot 1 carton liquid 1 bag oats 1 package hemp cheese
2 limes 5 strawberries egg whites 1 package Eze- seeds
MISC.
2 x 4 oz cod fillets kiel tortilla (keep 1 package lentils
7 1/2 cups spinach 14 pitted dates in freezer to use 1 can vegetable
2 apple 7 cups brussels 4 x 4 oz chicken throughout entire 30 1 package millet broth
sprouts breast days) SPICES &
1 large onion OPTIONAL
1 package frozen 1 cup shelled eda- 1 package Ezekiel CONDIMENTS
1/2 cucumber mame bread (keep in freez- PB2
corn 1 jar salsa
er to use throughout

Prepared exclusively for rai118@hotmail.com by Bodyrock TV. Transaction: 0014074796

Week One
GOALS: 1
2
COMPLETE 3

BREAKFAST SNACK 1 LUNCH SNACK 2 DINNER DAILY TOTALS:

CAL: 1535
BERRY FLAX APPLE & CHEESE GREEK TURKEY BOWL OATS & BERRIES AHI TUNA W TOMATO
1 SMOOTHIE (PAGE 129) (PAGE 64) (PAGE 131) & ASPARAGUS
FAT: 58g
CARB: 157g
(PAGE 19) (PAGE 66)
PROTEIN: 104g
COD W SWEET CAL: 1579
MARINATED CHICKEN
2 BREAKFAST BURRITO
(PAGE 9)
BANANA ROLL-UP
(PAGE 133)
POTATO MASH & SHELLED EDAMAME W ALMOND SALAD
FAT: 57g
CARB: 156g
GREEN BEANS (PAGE 135) (PAGE 70)
(PAGE 68) PROTEIN: 118g
COD W SWEET CAL: 1534
PEANUT BUTTER MARINATED CHICKEN
3 CHIA YOGURT
(PAGE 23) PROTEIN BALLS W ALMOND SALAD
GRAPES & ALMONDS POTATO MASH & FAT: 58g
(PAGE 137) GREEN BEANS CARB: 156g
(PAGE 145) (PAGE 70) (PAGE 68) PROTEIN: 122g
CAL: 1550
MILLET PORRIDGE W COTTAGE CHEESE W SALMON & PEANUT BUTTER SKINNY BURG &
4 NUTS & DATES AVOCADO & BANANA ASPARAGUS PROTEIN BALLS SALAD
FAT: 68g
CARB: 150g
(PAGE 25) (PAGE 125) (PAGE 74) (PAGE 145) (PAGE 76)
PROTEIN: 116g
CAL: 1322
OPEN FACED BREAK- OATS & BERRIES SEASONED CHICKEN & TURKEY ROLL-UPS SKINNY BURG &
5 FAST SANDWICH (PAGE 131) BRUSSELS SPROUTS (PAGE 143) SALAD
FAT: 65g
CARB: 97g
(PAGE 27) (PAGE 78) (PAGE 76)
PROTEIN: 91g
CAL: 1397
PEANUT BUTTER LENTIL STUFFED SEASONED CHICKEN &
6 OVERNIGHT OATS
(PAGE 29)
PROTEIN BALLS PEPPERS
APPLE & CHEESE
(PAGE 129)
BRUSSELS SPROUTS
FAT: 64g
CARB: 151g
(PAGE 145) (PAGE 80) (PAGE 78)
PROTEIN: 77g
CAL: 1571
LENTIL STUFFED TROPICAL GREEN
PROTEIN PANCAKES GRAPES & ALMONDS STEAK & RICE BOWL FAT: 53g
7 (PAGE 31) (PAGE 137)
PEPPERS SMOOTHIE
(PAGE 139)
(PAGE 82) CARB: 196g
(PAGE 80)
PROTEIN: 106g

REWARD:

INSPIRATION: NOTES:

Prepared exclusively for rai118@hotmail.com by Bodyrock TV. Transaction: 0014074796

 Week Two GROCERY
GROCERY LIST LIST

VEGETABLES 2 limes matoes 2 x 4 oz ahi tuna 1 jar almond but- 2 oz feta cheese
& FRUITS 1 cups blueberries steaks ter
4 bunch aspara- 1 oz sliced ched-
5 bananas gus 2 tomatoes 4 slices deli turkey 5 walnuts dar
breast
1 apple 4 cups brussels 2 pears 10 pecans 1 oz manchego
sprouts 4 x 4 oz chicken cheese
1 1/2 cups berries 12 pitted dates breasts SPICES &
(fresh or frozen) 1 carrot CONDIMENTS MISC.
2 cups grapes 3 medium onions PROTEINS/ 4 oz extra lean
1 jar salsa 1 can vegetable
LEGUMES ground beef
broth
1 cup peach 2 avocados 2 cups edamame 3/4 cup black DAIRY
(frozen) beans
1 cucumber 3 x 4 oz lean 2 cups Greek yo-
1 cup mango (fro- ground turkey NUTS/OILS/ gurt
zen) 7 cups spinach
GRAIN 1/2 cup cottage
2 cups kale 4 lemons 2 x 5 oz salmon cheese
fillet 10 kalamata olives
1 bunch cilantro 1 bulb garlic 42 oz unsweet-
1 carton egg 1 jar coconut oil
4 cup grape to- whites ened almond milk
4 red bell peppers 84 almonds

Prepared exclusively for rai118@hotmail.com by Bodyrock TV. Transaction: 0014074796

Week Two
GOALS: 1
2
COMPLETE 3

BREAKFAST SNACK 1 LUNCH SNACK 2 DINNER DAILY TOTALS:

CAL: 1612
FRUIT & CHIA COTTAGE CHEESE W SALMON &
1 SMOOTHIE SHELLED EDAMAME GREEK TURKEY BOWL
AVOCADO & BANANA ASPARAGUS
FAT: 63g
CARB: 134g
(PAGE 33) (PAGE 135) (PAGE 64)
(PAGE 125) (PAGE 74) PROTEIN: 141g
CAL: 1551
SPICY BLACK BEAN AHI TUNA W TOMATO
2 OMELETTE
APPLE & CHEESE
(PAGE 129) & ASPARAGUS
OATS & BERRIES
(PAGE 131)
STEAK & RICE BOWL
(PAGE 82)
FAT: 69g
CARB: 149g
(PAGE 35) (PAGE 66) PROTEIN: 106g

CHIA PROTEIN CAL: 1293

3 TURKEY ROLL UPS GREEK TURKEY BOWL GRAPES & ALMONDS SEASONED CHICKEN & FAT: 56g
PUDDING BRUSSELS SPROUTS
(PAGE 143) (PAGE 64) (PAGE 137) CARB: 103g
(PAGE 5) (PAGE 78)
PROTEIN: 105g
CAL: 1307
MIXED BERRY PEAR & ALMOND SEASONED CHICKEN & AHI TUNA W TOMATO
4 QUINOA PORRIDGE BUTTER BRUSSELS SPROUTS
BANANA ROLL-UP
(PAGE 133)
& ASPARAGUS
FAT: 60g
CARB: 114g
(PAGE 37) (PAGE 141) (PAGE 78) (PAGE 66)
PROTEIN: 88g
CAL: 1478
MARINATED CHICKEN MIXED BERRY LENTIL STUFFED
5 BREAKFAST BURRITO
(PAGE 9)
GRAPES & ALMONDS
(PAGE 137)
W ALMOND SALAD QUINOA PORRIDGE PEPPERS
FAT: 53g
CARB: 163g
(PAGE 70) (PAGE 37) (PAGE 80)
PROTEIN: 97g
CAL: 1595
TROPICAL GREEN LENTIL STUFFED PEAR & ALMOND MARINATED CHICKEN
6 OVERNIGHT OATS
(PAGE 29)
SMOOTHIE PEPPERS BUTTER W ALMOND SALAD
FAT: 61g
CARB: 273g
(PAGE 139) (PAGE 80) (PAGE 141) (PAGE 70) PROTEIN: 68g
CAL: 1619
FRUIT & CHIA PEANUT BUTTER SALMON &
SHELLED EDAMAME SKINNY BURG & FAT: 68g
7 SMOOTHIE PROTEIN BALLS ASPARAGUS
(PAGE 135) SALAD CARB: 135g
(PAGE 33) (PAGE 145) (PAGE 74)
(PAGE 76) PROTEIN: 151g

REWARD:

INSPIRATION: NOTES:

Prepared exclusively for rai118@hotmail.com by Bodyrock TV. Transaction: 0014074796

 Week Three GROCERY
GROCERY LIST LIST

VEGETABLES 2 bunch aspara- 1 cup snap peas 4 oz extra lean 1 package red len- 1 oz manchego
& FRUITS gus ground turkey tils cheese
1 1/2 tbsp fresh
2 avocados 4 bananas ginger 4 x 4 oz chicken SPICES & 1 stick butter
breasts CONDIMENTS
1 bulb garlic 5 strawberries 1 lime 1/3 cup coconut
2 x 4 oz cod fillets 1 jar salsa milk
2 large onions 2 cup blueberries 1 medium pear
2 x 4 oz flank 8oz tomato sauce
1 cup peach 2 cup green beans 2 dates steaks
(frozen)
1 medium sweet PROTEINS/ 5 oz salmon fillet
1 cup mango (fro- potato LEGUMES DAIRY
zen) 8 slices deli turkey
1 cup mixed ber- 6 eggs breast 1 cup Greek yo-
4 cups brussels ries gurt
sprouts 1 carton liquid 1 cup edamame
10 1/2 cup spinach egg white 1 cup cottage
2 lemons NUTS/OILS/ cheese
2 carrots 1/4 cup black GRAIN
2 cup red grapes beans 38 oz unsweet-
1 cucumber 88 almonds ened almond milk
1 apple 4 oz ahi tuna
2 red bell pepper steak 3 pecans 1 oz feta cheese
1 1/2 cup grape
tomatoes 4 green onion 4 oz extra lean 5 kalamata olives 1 oz sliced ched-
10 mushrooms ground beef dar
1 tomato

Prepared exclusively for rai118@hotmail.com by Bodyrock TV. Transaction: 0014074796

Week Three GOALS: 1
2
COMPLETE 3

BREAKFAST SNACK 1 LUNCH SNACK 2 DINNER DAILY TOTALS:

CAL: 1666
SPICY BLACK BEAN PEANUT BUTTER SKINNY BURG & AHI TUNA W TOMATO
1 OMELETTE PROTEIN BALLS SALAD
APPLE & CHEESE
(PAGE 129)
& ASPARAGUS
FAT:
CARB:
90g
114g
(PAGE 35) (PAGE 145) (PAGE 76) (PAGE 66) PROTEIN: 124g
COD W SWEET CAL: 1178
CHIA PROTEIN SEASONED CHICKEN & PEANUT BUTTER
2 PUDDING
OATS & BERRIES
(PAGE 131) BRUSSELS SPROUTS PROTEIN BALLS
POTATO MASH & FAT: 35g
CARB: 135g
(PAGE 5) GREEN BEANS
(PAGE 78) (PAGE 145) PROTEIN: 106g
(PAGE 68)
COD W SWEET CAL: 1285
TROPICAL GREEN SEASONED CHICKEN &
3 PROTEIN PANCAKES GRAPES & ALMONDS POTATO MASH &
SMOOTHIE BRUSSELS SPROUTS
FAT: 44g
(PAGE 31) (PAGE 137) GREEN BEANS CARB: 129g
(PAGE 139) (PAGE 78)
(PAGE 68) PROTEIN: 106g
CAL: 1536
OPEN FACED BREAK- COTTAGE CHEESE W PEAR & ALMOND RED LENTIL CURRY
4 FAST SANDWICH AVOCADO & BANANA
STEAK STIR FRY
(PAGE 84)
BUTTER & RICE
FAT: 75g
CARB: 141g
(PAGE 27) (PAGE 125) (PAGE 141) (PAGE 86) PROTEIN: 74g
CAL: 1591
MILLET PORRIDGE W TROPICAL GREEN RED LENTIL CURRY
5 NUTS & DATES SMOOTHIE & RICE
GRAPES & ALMONDS
(PAGE 137)
STEAK STIR FRY
(PAGE 84)
FAT: 65g
CARB: 200g
(PAGE 25) (PAGE 139) (PAGE 86)
PROTEIN: 66g

MARINATED CHICKEN CAL: 1583

BERRY FLAX
6 SMOOTHIE TURKEY ROLL UPS W ALMOND SALAD OATS & BERRIES
(PAGE 131)
GREEK TURKEY BOWL
(PAGE 64)
FAT: 54g
CARB: 173g
(PAGE 19) (PAGE 143) (PAGE 70)
PROTEIN: 113g

SALMON & CAL: 1445

MARINATED CHICKEN
CHIA YOGURT TURKEY ROLL UPS SHELLED EDAMAME FAT: 50g
7 (PAGE 23) (PAGE 143)
W ALMOND SALAD
(PAGE 135)
ASPARAGUS
(PAGE 74) CARB: 122g
(PAGE 70)
PROTEIN: 141g

REWARD:

INSPIRATION: NOTES:

Prepared exclusively for rai118@hotmail.com by Bodyrock TV. Transaction: 0014074796

 Week Four GROCERY
GROCERY LIST LIST

VEGETABLES 2 lime 2 tomatoes 4 slices deli turkey 1 jar coconut oil 1 oz manchego
& FRUITS breast cheese
4 bunch aspara- 2 pears 5 walnuts
5 bananas gus 4 x 4 chicken MISC.
12 pitted dates breast SPICES &
1 apple 1 carrot CONDIMENTS 1 can vegetable
PROTEINS/ 4 oz extra lean broth
1 1/2 cup berries 3 medium onions LEGUMES ground beef 1 jar salsa
(fresh or frozen)
2 avocados 2 cup edamame 3/4 cup black DAIRY
2 cups grapes beans
1 cucumber 3 x 4oz lean 2 cups Greek yo-
1 cup mango (fro- ground turkey NUTS/OILS/ gurt
zen) 7 cup spinach
2 x 5 oz salmon GRAIN 1/2 cup cottage
1 cup peach (fro- 4 lemons fillet cheese
84 almonds
zen) 1 bulb garlic 1 carton egg 10 pecans 42 oz unsweet-
2 cups kale 4 cup grape to- whites ened almond milk
matoes 10 kalamata olives
1 bunch cilantro 2 x 4 oz ahi tuna 2 oz feta cheese
1 cup blueberries steak 1 jar almond but-
4 red bell pepper ter 1 oz sliced ched-
4 oz flank steak dar

Prepared exclusively for rai118@hotmail.com by Bodyrock TV. Transaction: 0014074796

Week Four COMPLETE
GOALS: 1
2
3

BREAKFAST SNACK 1 LUNCH SNACK 2 DINNER DAILY TOTALS:

CAL: 1562
AHI TUNA W TOMATO
1 PROTEIN PANCAKES APPLE & CHEESE
& ASPARAGUS OATS & BERRIES STEAK & RICE BOWL FAT: 58g
CARB: 158g
(PAGE 31) (PAGE 129) (PAGE 131) (PAGE 82)
(PAGE 66) PROTEIN: 126g

COTTAGE CHEESE W AHI TUNA W TOMATO CAL: 1591

PEAR & ALMOND
2 OVERNIGHT OATS
(PAGE 29)
BUTTER
STEAK & RICE BOWL
(PAGE 82)
AVOCADO & BANANA & ASPARAGUS FAT: 73g
CARB: 163g
(PAGE 141) (PAGE 125) (PAGE 66)
PROTEIN: 98g

FRUIT & CHIA RED LENTIL CURRY CAL: 1641

3 SMOOTHIE
SHELLED EDAMAME
(PAGE 135) & RICE
TURKEY ROLL UPS
(PAGE 143)
STEAK STIR FRY
(PAGE 84)
FAT: 65g
(PAGE 33) (PAGE 86) CARB: 155g
PROTEIN: 123g
CAL: 1523
SPICY BLACK BEAN PEAR & ALMOND RED LENTIL CURRY
4 OMELETTE
OATS & BERRIES
(PAGE 131)
GREEK TURKEY BOWL
(PAGE 64)
BUTTER & RICE
FAT: 74g
CARB: 151g
(PAGE 35) (PAGE 141) (PAGE 86) PROTEIN: 75g
CAL: 1561
SKINNY BURG & SALMON &
5 BREAKFAST BURRITO
(PAGE 9)
BANANA ROLL-UP
(PAGE 133) SALAD
SHELLED EDAMAME
(PAGE 135) ASPARAGUS
FAT: 70g
CARB: 120g
(PAGE 76) (PAGE 74) PROTEIN: 128g
CAL: 1460
OPEN FACED BREAK- TROPICAL GREEN SKINNY BURG & SEASONED CHICKEN &
6 FAST SANDWICH SMOOTHIE SALAD
APPLE & CHEESE
(PAGE 129)
BRUSSELS SPROUTS
FAT: 75g
CARB: 116g
(PAGE 27) (PAGE 139) (PAGE 76) (PAGE 78)
PROTEIN: 84g

MIXED BERRY COD W SWEET CAL: 1255

BERRY FLAX PEANUT BUTTER SEASONED CHICKEN &
POTATO MASH & FAT: 39g
7 SMOOTHIE
(PAGE 19)
QUINOA PORRIDGE
(PAGE 37) GREEN BEANS
PROTEIN BALLS BRUSSELS SPROUTS
CARB: 132g
(PAGE 145) (PAGE 78)
(PAGE 68) PROTEIN: 115g

REWARD:

INSPIRATION: NOTES:

Prepared exclusively for rai118@hotmail.com by Bodyrock TV. Transaction: 0014074796

 Week Five GROCERY
GROCERY LIST LIST

VEGETABLES 1/2 cup snap peas 2 dates 1 cucumber ground turkey 5 walnuts
& FRUITS
1/2 tbsp ginger 1 cup grape toma- 1/2 cup spinach 2 x 4 oz flank DAIRY
1 carrot toes steaks
2 cloves garlic PROTEINS/ 1/2 cup cottage
1 red bell pepper 1 bunch asparagus LEGUMES NUTS/OILS/ cheese
1 lime GRAIN
2 green onions 1 lemon 4 oz ahi tuna 8 oz unsweetened
1 avocado steak 3 pecans almond milk
5 mushrooms 1 small onion
2 banana 4 oz extra lean 5 kalamata olives 1 oz feta cheese

Prepared exclusively for rai118@hotmail.com by Bodyrock TV. Transaction: 0014074796

Week Five COMPLETE
GOALS: 1
2
3

BREAKFAST SNACK 1 LUNCH SNACK 2 DINNER DAILY TOTALS:

COD W SWEET CAL: 1469
MIXED BERRY PEANUT BUTTER COTTAGE CHEESE W
1 QUINOA PORRIDGE PROTEIN BALLS
STEAK STIR FRY
(PAGE 84)
AVOCADO & BANANA
POTATO MASH &
GREEN BEANS
FAT: 57g
CARB: 129g
(PAGE 37) (PAGE 145) (PAGE 125)
(PAGE 68) PROTEIN: 117g
CAL: 1726
MILLET PORRIDGE W PEANUT BUTTER AHI TUNA W TOMATO
2 NUTS & DATES PROTEIN BALLS & ASPARAGUS BANANA ROLL-UP GREEK TURKEY BOWL
(PAGE 64)
FAT: 76g
CARB: 177g
(PAGE 25) (PAGE 66) (PAGE 133)
(PAGE 145)
PROTEIN: 102g

REWARD:

INSPIRATION: NOTES:

STATS: WEIGHT: FAT % OR BMI ETC ________ MAX: ________ MAX: ________ MAX:
BEFORE

AFTER

REFLECTION: GOALS
COMPLETE:

10
15
NEXT STEPS:
DO A BODYROCK BOOTCAMP, INVEST IN HOME WORKOUT EQUIPMENT

Prepared exclusively for rai118@hotmail.com by Bodyrock TV. Transaction: 0014074796

BODYROCK Meal
Plan

Prepared exclusively for rai118@hotmail.com by Bodyrock TV. Transaction: 0014074796