For more information please consult. Sphere Fitness Unit G10 Maynooth Business Campus Maynooth Co.Kildare. E:

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2 Please note all advice contained within this document does not replace the advice of a medical professional. Please consult with your medical professional prior to any changes to your diet or nutrition. For more information please consult Sphere Fitness Unit G10 Maynooth Business Campus Maynooth Co.Kildare E: spherefitness@gmail.com7 Sphere Fitness Copyright 2017 All Rights Reserved

3 Sometimes, when dieting, you just need someone to lay it out for you. This is the purpose of these series of meal plans which are also available in 1000, , 2000, 2500 and 3000 kcal guidelines. With this meal plan you will have everything dialed down including 3 meals per day and 10% of your calorie intake allocated to free foods whereby including a little bit of anything you enjoy comes into play. Yes - that includes ice cream and that chocolate bar you enjoy. It is important to recognise that whilst meal plans are useful they are not the panacea of dieting. They are temporary and short term providing you with ideas and some sense of scale of how much you may be required to eat to lose weight. It certainly doesn t replace consulting a registered dietician if you are starting out making special adjustments to your dietary intake and have any medical conditions that need addressing. With each day we have provided a balanced diet including meals that centre around protein, carbohydrate and fats. There are no excluding food groups or demonising foods. If you don t like it - substitute it out and use our preferred dietary partner app - myfitnesspal to do this. We have even allocated around 10% of your intake towards food you enjoy. Yep - that includes ice cream. Know your numbers and portion control! Below you will find a link to a tutorial for this app and how best to use it.

4 It all starts with a shopping list. Here are some ideas and are certainly not limited to what is below. Feel free to substitute items out, like for like: - PROTEIN SOURCES Greek Yoghurt Whey Protein Powder Steak Lean Minced Beef Pork Chop Chicken Breast Turkey Breast Haddock Cod Wild Salmon Tinned Tuna Tinned CARBOHYDRATE SOURCES Oats Brown Rice or White Rice Potatoes Sweet Potatoes Whole Wheat Bread Whole Wheat Pasta Cous Cous VEGETABLE SOURCES Broccoli Kales Asaparagus Mixed Bag of Spinach, Watercress, Rocket Tomatoes Cucumber Peppers Onions Courgette Peas Sweetcorn Herbs and Spices DRINKS Coffee Green Tea Fizzy Water Lemons/Limes VEGETARIAN PROTEIN SOURCES Beans Lentils Edame Tofu Wheat Germ Quinoa Sun Warrior Protein Blend Pea Protein Hemp Protein FRUITS Grapefruit Apples Blueberries Oranges Bananas Peaches Grapes Pineapple FAT SOURCES Almonds Flax Seed Oil Olive Oil Extra Virgin Dark Bottled Avocado Coconut Oil Butter Eggs - Whole 10% FOODS These are foods that are off plan and that you enjoy - nothing is off limit but try and choose foods that you can portion control well rather than see them as your kryptonite!!

5 4 Ways to Maximise Use of this Plan for Incredible Results Cook with minimal additions Adding butter or anything other than what is listed or contained within the foods is a sure fire way to add in extra unwanted calories. Fry using oil sprays, use an air fryer for potatoes and poach or steam items. To add flavour use as many herbs and spices and seasoning as you wish. Ultimately these won t affect your calorie totals but will affect your taste buds!! Using Myfitnesspal with this If you need to substitute items out for personal preference then use myfitnesspal for this. The best way to do this is to 1. Type in your choices for the meal making sure to hit around kcal per meal and include around 40g of protein, 30g of carbs and 15g of fat. This will leave you some wiggle room for foods you enjoy at the end of the day 2. Adjust the portions accordingly to fit these numbers 3. The premium function on the app is great for this. There is also nothing preventing you from using the same meals over and over again. I would say though try and alternate some of the protein sources as best you can. So if you have had an egg breakfast 3 days in a row, try a yoghurt instead. For a handy guide on how best to use this visit here including video tutorials and a handy infographic visit here : - Handy Kitchen Devices for Dieting I would recommend a good set of knives, an air fryer, a steamer and some boxes for storage. Other than most of what you have is right there in your kitchen. Take your weight To ensure that you are heading in the right direction and losing, on average 1-2 lbs per week, then make sure you take your average weight. This average weight should be decreasing by 1-2 lbs per week. If you need help making adjustments make sure you log on to the Sphere forum and ask those questions, we will be happy to help. Free Foods - the rule You will notice around kcal has been allocated towards free food choices. This is important to demonstrate and for dietary adherence that there are some foods within your diet that are tasty and enjoyable. Just make sure that they fit into this number. Nothing is off limits!

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7 MEAL PLAN - DAY KCAL FOOD ITEM / SERVING SIZE KCAL PROTEIN CARBS FAT Irish Eggs, 3 med/large Greek Yoghurt, 0%, 200g Banana, 1 med/large Raw Oats, ½ cup Total Chicken Breast, Cooked, 150g White Pitta Bread, 1 pitta Avocado, ½ med/large Spinach, Rocket, Watercress Salad 40g Total Lean Minced Beef, 200g Courgette, 100g Rice, Brown, ½ cup Asparagus, 1 cup Total Free Foods (kcal) 213 Total 2000

8 DAY kcal FOOD ITEM / SERVING SIZE KCAL PROTEIN CARBS FAT Greek Yoghurt, 0%, 200g Whey Protein, 40g Blueberries, ½ cup Raw Oats, 1 cup Total Turkey Breast, Cooked, 125g White Pitta Bread, 1 pitta Spinach, Watercress, 40g Avocado, ¼ cup Total Turkey Burgers, Burger Buns, Lidl, Light Maynonnaise, 1 tbsp Asaparagus, 1 cup Total Free Foods 231 Total 2000

9 DAY kcal FOOD ITEM / SERVING SIZE KCAL PROTEIN CARBS FAT Whey Protein, 40g Raw Oats, 1 cup Walnuts, 1 tsbp Apple with Skin, Grated, 1 medium Total Roast Beef Slices, 150g Basmati Rice, Cooked, 1 cup Mixed Green Salad, 1 cup Avocado, 1/2 medium Total Chicken Breast Cooked, 150g Quinoa, 50g, Cooked, Broccoli, 2 cup cooked Total Free Foods 344 Total 2000