WELCOME TO THE

CHALLENGE
Welcome to NPL’s Body Revolution, an all-in-one lifestyle and health transformation supported by specialists in the
health and nutrition space. Our Registered Dietitian and Exercise Physiologist have developed healthy meal plans,
specific to your current and goal weight as well as your exercise level and lifestyle. We acknowledge that it can be
difficult to find the time to prioritize your own health and fitness, however, we have decided to simplify your health
and wellness journey to help you reach your goals.

The Body Revolution transformation challenge is a calorie-controlled meal plan with macronutrients in the
following ratios:
PROTEIN CARB FAT
40% 36% 24%

Each macronutrient plays an important role in your overall health, and it is

important to ensure that you are not deficient in any one food group.
 HOW THE MEAL
PLAN WORKS
The meal plan has been calculated based on calorie and macronutrient calculations to suit individual activity levels and body
weights. There are four meal and three snack options in each mealtime which are interchangeable, and you can decide which
meal or snack you would like to have. You can choose to repeat one of the meals or have a different one each day of the week.

QUICK TIP
Plan out your meal plan for the week
from the meal options on the Body
Revolution Meal Plan and create your own
shopping list to make sure you are always
prepared and stocked up on groceries.
THE NUTRITION SIDE OF THINGS
“Weight loss is 80% nutrition and 20% exercise” and There are 3 different macronutrients, protein,
“you can’t out-train a bad diet” are two sayings that are carbohydrates, and fat, which are broken down to form
commonly heard in the sports and nutrition industries. energy (in the measure of calories). Each macronutrient
Science tells us that the most effective way to lose weight has different benefits, and it is important not to cut any
is through a calorie-deficit, but what does that mean? of these out in order to promote overall health and well-
being. The three macronutrients have different calorie
Calories are the measure of energy in the food and contents and differ in terms of macronutrients.
beverages we eat. Each food has a different calorie
content based on the proportions of carbohydrates, fats, Fat = 9 calories per gram
and proteins (macronutrients) in that particular food. Protein = 4 calories per gram
Energy is essential for bodily functions and keeping us Carbohydrates = 4 calories per gram
alive, and also plays a role in the growth of new muscle
tissue. However, a surplus of energy intake results in the Therefore, fat is the most calorie-dense macronutrient
extra (unused) calories being converted into triglycerides and is required in lower amounts than protein and
which are stored as body fat. Therefore, keeping your body carbohydrates. It is still important to get a good balance
fuelled with the correct amount of energy and nutrients is of all three in your diet. Protein is the cornerstone of the
a fine balance. NPL Body Revolution eating plan as it plays an essential
role in health, immunity, muscle growth and recovery.
The body relies on a basal metabolic rate (BMR) to keep Protein has also been found to improve satiety and
basic functions going, such as organ function. The BMR is reduce cravings. Wholegrain carbohydrates with a higher
calculated based on your current weight, height, health fibre content are included in the eating plans to improve
status and general activity level. Additional exercise and digestion, blood sugar stability and sustained energy levels.
physical activity above your BMR is also accounted for in Healthy fats (options that are high in unsaturated fats)
your calorie requirements (BMR plus exercise is your total are recommended to improve satiety, energy levels and
daily expenditure). If your calorie intake is the same as ensure overall health.
your BMR and you are also burning additional calories,
your weight will decrease. If you consume the same It is important to note that the Body Revolution is not
number of calories as your total daily expenditure (TDE) a fad diet and focuses on including all food groups and
your weight will be maintained. Finally, if your calorie macronutrients. A calorie deficit is the most sustainable
intake is more than your TDE, your weight will increase. way to lose weight and continue to maintain a healthy
lifestyle. A healthy, balanced lifestyle should not restrict or
demonize any food group or single foods.

NUTRITION
PROTEIN CARB FAT
40% 36% 24%

Each macronutrient plays an important role in your overall health, and it is

important to ensure that you are not deficient in any one food group.
 MORNING
BREAKFAST OR
TAKE 1 DOSE
Thermo Cuts or Thermo 1
before breakfast or morning exercise

CHOOSE 1 OPTION
1.CINNAMON NUT 2. EGG MUFFIN
CREAM OF RICE • 1 English Muffin (approx. 60 g)
OPTIONAL
Take Amino Burn
• 2 whole eggs before morning exercise
• 40 g NPL Cream of Rice • 1 tomato, sliced
• 200 ml hot water • 2 tbsp low fat cottage cheese
• 1 tbsp peanut butter • 1 handful spinach
• 1 scoop NPL Diet Pro Vanilla flavour • Pinch salt and pepper
• 1/2 tsp ground cinnamon
• 1/2 cup milk of choice METHOD:
1. Cut muffin in half and toast
METHOD: 2. Poach or fry eggs in a non-stick pan as preferred.
1. Cook NPL Cream of Rice as per instructions 3. Spread cottage cheese onto each half of the
on the packaging. muffin, top with sliced tomato, spinach and eggs.
2. Stir through peanut butter, Diet Pro and
cinnamon. Top with milk.
QUICK TIP
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choose to forgo ry at snack time, you can
that snack. It
listen to your is important to
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not on plan.

3. MUSHROOM, SPINACH
& EGG BREAKFAST
WRAP
• 1 x 40-50 g tortilla wrap (brown/
wholewheat is best)
• 1 whole egg
• 2 egg whites
• 2 tbsp low fat cottage cheese
• 1 handful spinach
•
•
1/2 cup chopped mushrooms
1 tsp Lifestyle Foods Extra Virgin Olive Oil 4. BREAKFAST FRITTATA
• Pinch salt and pepper

METHOD:
SERVES 2 MID-MORNING
1. Add olive oil to a pan over medium heat. Add •
•
4 large eggs
1/2 cup milk of choice (unsweetened almond, oat
CHOOSE 1 SNACK OPTION
spinach and mushrooms and saute.
Season with salt and pepper. or low fat cows milk)
2. Add egg and egg whites to pan with spinach and •
•
4 slices lean smoked ham or chicken
1 large red pepper, chopped
1. YOGURT SNACK
mushrooms and scramble together.
3. Spread cottage cheese onto wrap, add eggs, • Salt and pepper • 100 g plain low fat yogurt
spinach and mushrooms and fold up. • Serve with 1 slice 100% rye or seed bread • 1 Apple, chopped

METHOD:
1. Pre-heat oven to 180 degrees, spray cooking spray
into 4-6 muffin holes in a baking tray.
2. RICE CAKES
2. Beat eggs and milk together, add in sliced ham/ • 2 Rice cakes
chicken and pepper. Season and mix well. • 1 tbsp Lifestyle Foods Peanut Butter
3. Add batter into muffin trays and bake for 10-15
minutes until cooked and golden.
4. Serve with toast. 3. NPL PROTEIN BAR
• 1 NPL Collagen, Diet Pro or Vegan Protein Bar
 AFTERNOON
LUNCH
CHOOSE 1 OPTION
OPTIONAL
TAKE 1 DOSE Thermo Cuts or
Thermo 1 before Lunch OR

1. VEGGIE BOWL 2. CHICKEN 3. CHICKEN MAYO BAGEL

• 2 cups mixed roasting vegetables CAESER SALAD • 1 tbsp lite mayonnaise
• 1 tsp Lifestyle Foods Olive Oil • 1 sprinkle paprika
• 1 tsp mixed herbs • 100 g cooked chicken breast • 100 g cooked chicken breast, shredded
• 1/4 cup uncooked couscous • 1 egg, boiled • 1 bagel (80-100g)
• 1/4 cup boiling water • 1 slice sourdough bread • 1 handful rocket
• 1/2 a round of feta • 2 cups lettuce, chopped • 1/2 cup sliced cucumber
• 1 tsp balsamic vinegar • 2 tbsp plain low fat yogurt • Salt and pepper
• Salt and pepper • 1 tsp lemon juice
• 1 tsp light mayonnaise METHOD:
METHOD: • 1/2 tsp dijon mustard 1. Mix shredded chicken with mayonnaise,
1. Preheat oven to 180 degrees (or use airfryer). • Salt and pepper paprika, salt and pepper
2. Add vegetables to baking tray / air fryer, drizzle 2. Cut bagel in half and toast.
with oil and season. Roast for 30 min METHOD: 3. Add rocket and cucumber to bagel and
or until cooked. 1. Placed diced chicken breast, lettuce and sliced top with chicken.
3. Place couscous in a bowl, cover with boiling egg into a bowl.
water and place a plate/clingfilm on top to steam 2. Toast bread or place in airfryer until golden, cut
through for 5 mins. Fluff up with a fork. into small crouton squares.
4. Add vegetables to couscous, top with feta and 3. Combine yogurt, lemon, mayonnaise, mustard,
balsamic vinegar. salt and pepper into a dressing and drizzle over

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4. TUNA MAYO WRAP
• 1 tin of tuna in salt water
• 1 tbsp lite mayonnaise
• 1 tbsp low fat cottage cheese
• 1 handful baby spinach
• 1 handful sliced cucumber
• 1/2 a tomato, sliced
• 1 large tortilla wrap (40-50 g)

METHOD:
1. Drain water from tuna, mix with mayo and cottage
cheese in a bowl.
2. Spread onto wrap. Top with baby spinach,
cucumber and tomato.
3. Fold up wrap. Serve with side salad

OPTIONAL
MID-AFTERNOON
Take Amino Burn
before afternoon exercise

3. NPL DIET PRO

CHOOSE 1 SNACK OPTION 1 SERVING
• 1 Serving NPL Diet Pro
1. BILTONG 2. POPCORN • 200-300 ml water
• 1 Handful of ice
• 30g Biltong • 2 cups air-popped popcorn
• 1 Handful of berries • 1 Sprinkle salt METHOD:
1. Blend together until smooth.
 EVENING
DINNER
TAKE 2
NPL Digestive Enzymes
before or after dinner.

CHOOSE 1 OPTION

1. LIGHTLY DUSTED QUICK T

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SERVES 1 age of ontrol. The
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• 100 g hake fillet
• 1 egg, beaten
• 1/4 cup Lifestyle Foods Oats, blended into a flour
• Salt and pepper
• 1 tbsp Lifestyle Foods Extra Virgin Olive Oil
• 2 cups mixed roasting vegetables
• 1 tsp mixed herbs
• Lemon juice

METHOD:
1. Preheat oven to 200 degrees celcius
2. Add veg to a roasting dish, drizzle with half the olive oil and sprinkle
with mixed herbs
3. Roast for 30-40 min until cooked.
4. Dip hake fillet into egg and then into oat flour to coat.
5. Heat the res of the olive oil in a nonstick pan over medium heat.
6. Fry fish on either side until cooked and golden
7. Drizzle with lemon juice and season with salt and pepper.

UICK TIP
Q f s a u
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2. BUTTER CHICKEN CURRY
reful o ssings en
Be ca salad dre with hidd
and p a c ked
ten lories.
are of ca SERVES 4
• 400 g skinless chicken breasts, cubed
• 1 Onion, diced
• 1 tbsp Lifestyle Foods olive oil
• 50 g butter chicken curry paste
• 350 g baby marrows, sliced
• 1 tin Lite coconut milk
• 1/2 cup water
• 100 g cooked Basmati rice - per person
• Salt and pepper

METHOD:
1. Heat olive oil in a pot over medium heat. Saute onion until
soft and stir through curry paste.
2. Add chicken and cook until brown. Add baby marrows and
saute lightly for 5 minutes.
3. Add coconut milk and water. Stir over medium heat, allow
to simmer for 15-20 minutes, stirring intermittently.
4. Cook basmati rice as per the packaging.
5. Serve chicken curry over rice.
 EVENING
DINNER
CHOOSE 1 OPTION
3. BUNLESS OSTRICH
BURGERS
SERVES 1
• 1 lean ostrich patty
• 1 large brown mushroom
• 1 tbsp low fat cottage cheese
• 1 handful lettuce leaves
• 1 sliced tomato

SERVE WITH:
• 3-4 baby potatoes
• 1 tsp garlic
• 1 tsp olive oil
• Salt and pepper

METHOD:
1. Heat a non-stick pan over medium heat.
2. Fry ostrich patties as preferred.
3. Cut the stalks out of the mushrooms, fry in pan
on each side for 5 minutes. QUICK TIP
4. Plate up burgers, laying the lettuce onto the Do not undere
mushroom, topping with the patty, tomato and the power of st imate
cottage cheese. Often, we are water.
th
5. Steam or airfry the baby potatoes, drizzle with not hungry. irsty
olive oil and garlic.
6. Serve burgers with baby potatoes.

4. CHICKEN STIRFRY
SERVES 1
• 100 g chicken breast, cut into strips
• 1/2 an onion, sliced
• 1 tsp Lifestyle Foods Extra Virgin Olive Oil
• 1 tsp fish sauce
• 1 tbsp low sodium soy sauce
• 2 cups stir fry vegetable mix
• 1/2 cup cooked egg noodles

METHOD:
1. Add olive oil to a large pan or wok on high heat.
2. Add onion to pan and fry until soft. Add chicken
and cook until browned. Place into a bowl.
3. Add stir fry vegetable mix, fish sauce and soy
sauce and cook until done.
4. Stir through chicken and noodles over heat.

TAKE 2-3
Night Time Burn before bed time
TRACKING YOUR PROGRESS
Weighing yourself is a good way to monitor your Hip circumference: measure using a measuring
progress, however it is not the only or most tape, standing with your feet together. Your hip
accurate metric. It is well known that muscle circumference is measured around the hip
weighs more per gram than fat does, and bones which is the widest point below your
therefore the growth of new muscle tissue may waist and hips.
result in an increased number on the scale.
The increase in body weight due to increased Waist circumference: measure using a measuring
muscle mass is not long-term as the body’s tape, standing with your feet together. Your waist
metabolic rate generally speeds up when the circumference is measured at your waistline,
body has a higher muscle to fat ratio. below your ribs, at the narrowest point of your
abdomen.
We recommend recording and submitting your
weight at the start and end of the challenge. Body fat percentage: the most accurate body fat
You can also monitor your weight once weekly calculations are done using skin fold callipers to
for continuous tracking and motivation. When measure subcutaneous fat, biokineticists and
measuring your weight, weigh yourself first thing personal trainers are usually able to perform this
in the morning before you have had anything to measurement. Alternatively, a body fat scale can
eat or drink. We recommend you do not wear be used for the measurement of body fat.
heavy or bulky clothes when checking
your weight.

Other metrics which are useful for monitoring

your progress include checking your hip and
waist circumference as well as body
fat percentage.
 TRAINING
AND HOW IT MAY AFFECT YOU AND YOUR PROGRESS
Whether you are a regular gym-goer or new to exercise, getting started on a new programme can be
quite overwhelming. The exercise programme that is included in the NPL Body Revolution has been
developed by our in-house Exercise Physiologist and has been designed to suit all exercise levels. We
recommend starting slow and practicing consistency when it comes to exercise. It is more beneficial
to do 3-5 short and effective exercise sessions a week than 1 or 2 long and intense sessions.

A mix of cardiovascular exercise (such as walking, running, swimming, and cycling) and weight
bearing exercises have been found to be a successful combination for losing fat and gaining lean
muscle mass. As mentioned, gaining muscle mass may initially skew your weight and make you feel
like you have gained overall weight, however, a higher proportion of muscle to fat can speed up the
metabolism and increase the amount of energy your body spends during the day. This is the ideal
situation when looking to lose body fat.

Like any new lifestyle change, starting a new exercise program can
take time to get into. If you are new to exercising, you may notice the
following changes when you start:

Increased appetite: increased activity results in and soreness. Using a BCAA intra-workout
your body needing to recover and your muscle tissue supplement like NPL BCAA Amino Pro, Amino
to repair, this may make you feel hungrier. For this Energy or Amino Burn during training might
reason, our meal plan is high in protein to aid recovery help reduce these effects.
and keep those cravings at bay.
Happy hormones: endorphins, otherwise
Weight fluctuations: When you start training, building known as “happy hormones”, like dopamine
more muscle tissue may result in inflammation and are released during exercise. These feel-
fluctuations in water weight. This generally settles good hormones are a great way to keep
down a few weeks into your journey, particularly when motivated during your challenge!
you are more consistent with training.

Muscle stiffness: when you start to exercise, muscles

are worked, and small micro-tears form in the muscle
tissue. The body works to repair these tears and
the muscle grows stronger. Lactic acid builds up
during the recovery phase can result in stiffness
 SUPPLEMENT PLAN
NPL Supplements are designed as a tool to help you reach your health and fitness goals easier and more
sustainably. They are formulated to supplement a healthy and balanced diet and active lifestyle. Our products
are developed to provide you a healthier alternative that is functional and tasty to keep you on track during
your wellness journey.

You are welcome to add additional NPL products to your supplement regime, such as a pre-workout or intra-
workout supplements to accelerate your training. The NPL Redline series offers various weight loss aids to
help accelerate your results. We recommend checking this out on our website for more information.

NIGHT TIME BURN

PART OF BODY REV STACK
THERMO CUTS
PART OF BODY REV STACK
• Stimulant-free weight loss aid • Weight management
• May improve quality of sleep • Appetite regulation
• May reduce the build-up of cortisol (stress • Mental focus
hormone) which may promote weight loss • Energy
• Developed to support adrenal health
• Contains ingredients to enhance relaxation
and calmness.

DIET PRO
PART OF BODY REV STACK
AMINO BURN
OPTIONAL
• All-In-One • Enhances Fat Burning
• Weight Management Shake • Boosts Energy
• 25g Protein per Serving • Enhances Mental Focus
• Low GI • Zero Carbs
• Low Fat • Zero Sugar
• Added Fibre and Essential Vitamins
HOW TO TAKE
YOUR PROGRESS PHOTOS
You will be required to take and submit a photo at the start and end of the challenge. It is also recommended that progress
photos be taken bi-weekly during the challenge to motivate yourself and look back at the progress you have made.

PLEASE NOTE THE FOLLOWING REQUIREMENTS FOR PHOTOS:

1. Take the photo inside, in a light and bright area with a plain background.
2. Avoid taking selfies for your progress photos.
3. Hold a newspaper at your side with the current day’s date.
4. Stand up straight with your arms at your side and take front, back and side photos.
5. Wear something fitted to show an accurate representation of your start and end points.
 WE WANT TO HELP YOU START YOUR
JOURNEY TO A HEALTHIER & HAPPIER LIFE!

OR

KICK-START YOUR JOURNEY WITH 20% OFF!

ON YOUR BODY REV STACK

GET THIS DEAL ON OUR WEBSITE: WWW.NPL.ZA.COM

BUY YOUR STACK

 SHOPPING LIST
MEAT FRESH PRODUCE

CANNED/DRY GOODS

BAKERY DAIRY

CONDIMENTS FROZEN

NPL SUPPLEMENTS
 MEAL PLANNER
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
BREAKFAST

SNACK

LUNCH

SNACK

DINNER