Week 1 - Healthy Eating

Create your shopping list with healthy food choices tailored to your body shape

Four-week introduction



Week one is all about starting to create your healthy shopping list, using the information below on Macro-nutrients: Calories, Carbohydrate, Protein and Fats


Empty your refrigerators and cupboards of any junk food to reduce temptation over the next four weeks and control your urge to order or by fast-food

Carbohydrates & Glycaemic Index

This week is all about macronutrients and what they are: Carbohydrates, protein and fats




Recap on this week  - Macronutrients


  • Use food sources low within the glycaemic index

  • When using foods low within the glycaemic index plan meals every 3 hours


  • Eat food sources with your 9 essential amino acids

  • Good meat sources - fish, chicken and turkey

  • Keep red meet down to a minimum - beef, lamb, mutton, pork and venison

  • Eat NO processed meats

  • Protein sources for vegans - Seitan, Tofu, Lentils, Chickpeas, Nutrional Yeast, Spelt & Teff, Hempseed


  • Saturated fats use only 10% of your calories intake - red meat, butter and dairy

  • Stick with CIS fats (Mediterranean diet) -  olive oil,healthy nuts, seeds, avocado and fish

  • Stay away from trans fats labelled - partially hydrogenated fat/oil or hydrogenated fat/oil

Time to start creating your shopping list

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