Welcome to SYG Fitness meal templates, in this template, there is a table of

foods to choose from. Ideally you will stick to them throughout, if you need
to make a substitution, make sure the respective macronutrient doesn’t cross
into another macronutrient, for example:

Protein

Ideally you weigh your protein raw, if bulk cooking then that would be difficult, so a
good way of weighing it cooked would be to find a cooked product already uploaded to
my fitness pal, there are a few.

A good way of batch cooking chicken is, 128g of uncooked chicken = 39g of protein.

Another way to do this is take the entire bag of chicken you have, (thawed), weigh that in
either grams or ounces. Pick one and use that all the way through the equation.

- Say you have 2kg of chicken and you know that each raw serving you need to weigh out
is 128g.
- Get the number of servings in this 2kg bag of chicken.
- 2kg of chicken / 128g = 15 servings in that batch.

Cook the batch. Weight the cooked chicken. Divide this number by the number of
servings you calculated.

Cooked batch of chicken/ number of

servings = cooked weight for each
serving.
Weigh out your servings and freeze.

Another example;

If you buy a pack of 4 chicken breasts and each has 25g protein, once you cook all of it,
you have 100g total protein in the final product. If your template prescribes 5 meals of
20g protein each, you can split the chicken you just cooked into 5 even portions, and
you’ve got the protein component of each meal handled!
Within this template, you wont need to count calories, as everything is already laid out for
you, just measure all to the right grams.

Eggs;

You can eat eggs, as long as they fit in all boxes.

Use the key below (with some basic math) to help you eat the proper amount of protein at
your meal(s). 1 ounce = 6g protein

● 1 egg white = 3g protein

● 1⁄2 cup liquid egg whites/beaters = 13g protein

● 1 (large) egg = 6g protein

● 1 (large) egg = 5g fat

Protein Bars;

Yes, but we recommend you find a protein bar that contains whey protein, not soy
protein, as the primary ingredient, or a combination of the two. Quest bars are an
excellent, delicious option. Count ALL nutrients (protein, carbs, and fat) in your protein
bar to your allotted amount if they exceed 5g.

Breaded chicken - So you would think that would be just protein, but the
breadcrumbs are a carbohydrate so you have to account for that in the meal.

Carbs

Measure out the appropriate WEIGHT in grams to obtain the correct amount of carbs in
grams.
For example, 250g of sweet potato = 50g of Carbs.
When a food scale is not available, refer to the common serving sizes and their respective
carb amounts:

● 50 grams = 11⁄4 cup (cooked) rice/pasta/oats

● 40 grams = 1 cup (cooked) rice/pasta/oats

● 25 grams = 1 medium fruit (banana, apple, orange, pear)

● 15 grams = 1 cup berries

 If you’re eating carbs from the list, you don’t have to count their fat in the fat column. If
they are off the list and have more than 5g fat or more per meal, then you do have to
count ALL of the fat from those sources.
You don’t ever have to count protein from carb sources.

Fruit are Carbs, so count them

All fruit can be worked into your day, and we encourage daily consumption! Fresh, frozen,
dried, and canned fruit - in water, not syrup - is A-OK! We strongly suggest that you avoid
those options that are packed/canned in syrup, and highly recommend fresh fruit.

Vegetables;

No. Vegetables contain calories just like all other foods. Treating them as “unlimited” may
negatively impact your progress.
In the case of weight loss, eating too many may take you out of a calorie deficit. In the
case of weight gain, eating too many vegetables may fill you up before you consume
ample protein, carbs, and fat, thus possibly preventing you from eating enough to drive
progress.

Fats

The recommendation in your diet plan is for grams of FAT, not grams in WEIGHT.

Measure out the appropriate WEIGHT in grams to obtain the correct amount of FAT in
grams.

For example, 15g of fat from almonds = 28g in weight!

When a food scale is not available, each of the portions below represents approximately
15 grams of healthy fats:

● 1⁄2 medium avocado

● 2 tablespoons of nut butter

● 1 tablespoon of oil

● 1 small handful of nuts

 Cheat meals
If you’re planning on it, which I know you will, this will obviously hold you back slightly.
Don’t beat yourself up, just get back onto the day after.

Protein Veggies Fats Carbohydrates

Chicken Broccoli Nuts Whole grain bread

Lean Beef (5% fat) Spinach Avocado Rice

Tomatoes Extra virgin olive oil Wholewheat Pasta
Peppers Peanut oil

White Fish Aspargus Nut Butters Oats

Seafood (prawns) Caulflower Sweet Potato

Whey/Vegan Protein Kale Fruit

Shake

Salmon (fat content)

Training First Thing in Morning

Protein Vegetables Fats Carbohydrates

1. Upon waking
1/2 a protein shake
before training

2. 20-40 Mins after

workout

3. 2-4 hours after

last meal

4. 2-4 hours after

last meal
5. 3-5 hours after
last meal

6. Bedtime
 Training after one meal

1. 1-3 hours before

workout

2. 1 Shake after
training

3. 40 Mins after
training

4. 2-4 hours after

training

5. 3-5 hours after

last meal
6. Bedtime

Training after two meals.

1. Waking

2. 1-3 hours before

workout

3. 1 Shake after
training

4.40 Mins after

training

5. 2-4 hours after

last meal

6. Bedtime

Training after three meals

1. Waking

2. 3-5 hours after

last meal

3. 2-4 hours after

last meal

4. 1 shake after
training

5. 40 Mins after
training

6. Bedtime
 Training after four meals

1. Waking

2. 2-4 hours after

last meal

3. 2-4 hours after

last meal

4. 2-4 hours after

last meal

5. 1 Shake after
training
6. Bedtime

Non Weight Training Day

1. Waking

2. 2-4 hours after

last meal

3. 2-4 hours after

last meal

4. 3-5 hours after

last meal

5. Bedtime

On the Met Con days, eat for Non Weight Training Day. Speak to me for more help.

Remember to use my fitness pal to actually find out the calories of the food.