Set Meal Plans

Are you the type of person who likes a set plan to follow
without having to make too many decisions along the way?
Then the BodyTrainer Revolution Set Meal Plans are for you.
We have put together 12 weeks of menus to take the guesswork out of
achieving good health and fat loss through a varied and
nutritionally sound eating plan.
The menus use the BodyTrainer Revolution recipes along
with simple meal ideas and some takeaway/pre-prepared food
to make life easy. All you need to do is apply your block
allocations to the meals to select your appropriate portion size.
Fish is included two to three times a week to boost

omega-3 fats, keep saturated fats down and provide protein,

zinc and other micronutrients.
Lean red meat is included two to three times a week to
boost iron intake and provide protein, zinc and other
micronutrients.
Most meals include both low-GI carbohydrates and a
protein-rich food to improve satiety and provide balanced
energy and nutrients.
Fruit is provided daily as snacks and as part of breakfast
meals you can add additional fruit as per your block
allowance.
Those on higher energy levels can add in more substantial
snacks using your blocks or add foods to a meal,
eg a bread roll.
You can mix and match meals and days if you wish, but the
variety of foods and meals is important, so try to include as
many of the different meals as you can.
Where you are not prepared with the appropriate foods, or
you are eating out, simply choose an appropriate meal from
the meal ideas section to substitute.
Foods from Group 5: Occasional foods can also be
substituted using your carbohydrate and fat blocks
as instructed.
Consume more than 1 litre of water every day and more
during exercise sessions. Herbal teas can be consumed freely
and count towards your water intake. Tea and coffee can be
consumed freely using low-fat milk from protein blocks
try to avoid using sugar.
Les Mills International Ltd, 2003.

 Les Mills International Ltd, 2003.

Handful of peanuts
in their shells

Fruit

Boiled eggs, multigrain toast

& a piece of fruit

Low-fat cereal bar

All-Bran with sliced fruit

& low-fat milk

Natural muesli with low-fat milk

& sliced fruit

Fruit

Low-fat cereal bar

All-Bran with low-fat milk

& sliced strawberries

Grilled fat-trimmed bacon with sliced

tomato in a grainy English muffin

Low-fat yoghurt &

a piece of fruit

Fruit

Natural muesli, low-fat milk

& sliced fruit

Grapefruit, boiled eggs

& multigrain toast

Snack 1

7-Day Sample Meal Plan Week 1

Breakfast

Low-fat 2-minute noodles with 1 cup

added frozen vegetables

Tomato, Lentil & Barley Soup*

with grainy bread

Toasted sandwich with reduced-fat

cheese & tomato

Pita bread filled with hummus

& salad vegetables

Flour tortilla wrap filled with 3 tbsp

hummus, lettuce, cucumber, tomato,
beetroot & grated carrot

Baked potato filled with baked beans

Bowl of low-fat vegetable soup,

multigrain bread & reduced-fat cheese

Lunch

Cup of soup

Sliced pear &

reduced-fat cheese

Fruit

Fruit toast with

low-fat cream
cheese

Banana & a lowfat fruit yoghurt

1 cup of skim milk

served hot or cold
(optional add 1 tsp
drinking chocolate)

Takeaway or homemade chicken

& vegetable stir-fry with steamed rice

Baked or grilled salmon fillet, mashed

sweet potato & steamed green
vegetables

Easy Chickpea Curry* with

steamed basmati rice

Grilled/baked fish fillet, ear of corn

and mixed steamed vegetables

Grilled lean beef steak with 2 cups of

mixed vegetables, stir-fried in 1/2 tbsp
olive oil, flavoured with soy sauce &
garlic OR a large mixed salad dressed

Lamb, Spinach & Feta Stir-Fry*

& couscous

Grilled chicken breast fillet, pasta with

ready-made tomato sauce & a large
mixed salad with 1 tbsp olive oil

Dinner

* denotes BodyTrainer Revolution recipes

Small handful of
raw almonds

Snack 2

 Les Mills International Ltd, 2003.

Banana & a glass of

low-fat milk

Toasted English muffin topped with

spinach leaves, poached eggs
& grilled tomato

20g cashew nuts

Natural muesli with low-fat milk

& sliced fruit

Low-fat yoghurt
topped with a sliced
piece of fruit & 1 tbsp
of mixed nuts & seeds

Smoothie made with

1 cup low-fat milk,
banana & 2 tbsp
natural yoghurt

Toasted English muffin(s) with peanut

butter & banana

Porridge with low-fat milk

Multigrain toast with

sliced banana

Fruit

Handful of
cashew nuts

Fruit

Snack 2

Bowl of Tomato, Lentil & Barley Soup*,

piece of fruit

Large bowl of Minestrone Soup*

Multigrain bread sandwich with ham,

low-fat cream cheese & plenty of salad
vegetables, piece of fruit

Carrot & celery

sticks with
hummus dip

Fruit

Stir-Fried Greens with Grilled Chicken

Breast* & boiled rice

Garlic Bruschetta with Roast Tomatoes &

Field Mushrooms* followed by
roast/grilled lean lamb with green peas,
carrots

Salmon with Spice Crust* with

steamed/stir-fried mixed vegetables
OR a large salad

Spiced Pork Skewers* & a large mixed

salad OR steamed vegetables of your
choice

Lamb & Chickpea Hotpot*

with couscous

Bolognaise* with a green salad

Penne with Leafy Greens

& Smoked Salmon*

Dinner

* denotes BodyTrainer Revolution recipes

Low-fat yoghurt

Pasta mixed with canned tuna, & any

Fruit
vegetables you like eg lettuce, tomato,
cucumber, grated carrot, beetroot. Dress
with 1 tbsp oil & vinegar dressing

Takeaway sushi & miso soup

Tomato, Lentil & Barley Soup*

Fruit

Fruit toast & low-fat cream cheese

Porridge with low-fat milk

Flour tortilla wrap filled with chicken

& salad

Carrot & celery

sticks with
hummus dip

All-Bran with low-fat milk & sliced

banana

Lunch

Snack 1

7-Day Sample Meal Plan Week 2

Breakfast

 Les Mills International Ltd, 2003.

Fruit

Poached eggs on toast with

mushrooms & grilled tomato

Low-fat
flavoured milk

Handful of mixed
raw almonds &
dried apricots

Fruit

Toast with peanut butter & honey

All-Bran with low-fat milk & sliced

banana

Handful of peanuts
in their shells

Natural muesli with low-fat milk

& sliced fruit

Smoked Salmon with Dill Pancakes*

Roast beef open sandwich on heavy

rye or pumpernickel bread, lots of
salad vegetables

Lunch

Whole-grain bread sandwich with ham,

low-fat cream cheese & salad

Baked potato with leftover Bolognaise*

& green salad

Pita bread with hummus & salad

Salad bowl with a can of tuna

& mixed beans, olive oil dressing

Minestrone Soup* & multigrain bread

Low-fat fruit yoghurt Takeaway sushi & miso soup

Cup of soup

Bircher Muesli*

Fruit salad with natural yoghurt,

sprinkled with mixed nuts & seeds

Snack 1

7-Day Sample Meal Plan Week 3

Breakfast

Carrot & celery

sticks with
hummus dip

Vegetable juice

Piece of fruit

Plain small
muesli/cereal bar

Low-fat yoghurt
& a banana

Grilled Steak with Roasted Root

Vegetables*

Chickpea & Almond Couscous*

Bolognaise* with a large green salad

Takeaway Asian noodles with stir-fried

meat/seafood & vegetables

Lamb, Spinach & Feta Stir-fry*

with steamed basmati rice

Baked salmon fillet with corn on the cob

& steamed green vegetables

Coriander Chicken/Turkey with Avocado

Salsa* & a large green salad

Dinner

* denotes BodyTrainer Revolution recipes

Low-fat flavoured
milk

Fruit

Snack 2

 Les Mills International Ltd, 2003.

Fruit

Toasted grain English muffin with

avocado & tomato

Omelette filled with spinach & tomato,

whole-grain toast

Fruit

Fruit

Low-fat rice
pudding snack

All-Bran with sliced fruit

& low-fat milk

Multigrain bread sandwich with grilled

fat-trimmed bacon & sliced tomato

Low-fat yoghurt
drink

Toasted fruit bread with low-fat cream

cheese & a glass of low-fat milk

Tortilla wrap with chicken & salad

Fruit

Baked potato filled with baked beans

& a side salad

Minestrone Soup* with grainy bread

Carrot sticks
with hummus dip

Spiced Pork Skewers* & a large

mixed salad

Bolognaise* with a large mixed salad

Takeaway vegetable & tofu stir-fried in

oyster-style sauce with noodles

Simple Pasta with Tuna & Chilli*

& a large green salad

Grilled lamb fillets with steamed/stir-fried

vegetables

Penne with Leafy Greens & Smoked

Salmon*

Stir-fried Greens with Grilled Chicken

Breast* & rice

Dinner

* denotes BodyTrainer Revolution recipes

Low-fat flavoured
milk

Vegetable juice

Fruit

Pita bread filled with tuna & sweetcorn

Fruit
mixed with 1 tsp of olive oil mayo & salad

Low-fat hot
chocolate

Carton of vegetable soup with grainy

bread & reduced-fat cheese

Fruit

Muesli with sliced strawberries

& low-fat milk

Fruit
Whole-grain bread sandwich with lean
meat, mustard & lots of salad vegetables

Vegetable juice

Snack 2

All-Bran with sliced fruit

& low-fat milk

Lunch

Snack 1

7-Day Sample Meal Plan Week 4

Breakfast

 Les Mills International Ltd, 2003.

Vegetable juice

Fruit

Poached eggs on whole-grain toast with Fruit

grilled tomato & dry-fried mushrooms

Fruit smoothie blend low-fat milk,

yoghurt & fruits of your choice

Bircher Muesli*

Fruit

Low-fat yoghurt

Baked beans on grainy toast

Muesli with sliced apple & low-fat milk

Leftover Marinated Mushroom

& Bulgur Salad*

Handful of
raw almonds

Porridge with low-fat milk

Garlic Bruschetta with Roast Tomatoes

& Field Mushrooms*

Quick Vegetable Pita Pizza*

Steak Sandwich*

Tomato, Lentil & Barley Soup*

with grainy bread

Baked potato filled with a can of chilli

beans & with a side salad

Tomato, Lentil & Barley Soup*

with grainy bread

Fruit

Muesli with sliced banana

& low-fat milk

Lunch

Snack 1

7-Day Sample Meal Plan Week 5

Breakfast

Cup of soup

Fruit

Fruit salad with

a spoonful of
natural yoghurt

Low-fat hot
chocolate

Fruit

Fruit

Crumbed Chicken with Baked Wedges*

& a large mixed salad

Lamb & Chickpea Hotpot*

Spiced Trout with Cucumber

& Minted Yoghurt* & steamed vegetables
of your choice

Easy Chickpea Curry* with steamed

basmati rice

Beef Stroganoff* with steamed basmati

rice & spinach

Spaghetti with ready-made tomato sauce

mixed with a can of tuna, & with a
green salad

Marinated Mushroom & Bulgur Salad*

with a grilled/baked fish fillet

Dinner

* denotes BodyTrainer Revolution recipes

Handful of mixed
nuts & dried fruit

Snack 2

 Les Mills International Ltd, 2003.

Smoked Salmon with Dill Pancakes*

Boiled eggs with grainy bread toast

& 1/2 grapefruit

Fruit

Fruit

Vegetable juice

Muesli with canned peach slices

& low-fat natural yoghurt

Carton of vegetable soup with grainy

bread & reduced-fat cheese

Baked potato filled with canned chilli

beans & a side salad

Minestrone Soup* with grainy bread

Low-fat hot
chocolate

Cup of soup

Fruit

Fruit

Pita bread filled with hummus & salad

Handful of mixed
nuts & dried fruit

Fruit toast with low-fat cream cheese

& 1/2 grapefruit

Handful of nuts in
their shells

Chicken noodle soup & a piece of fruit

Fruit

Multigrain toast topped with sliced

avocado & tomato

Low-fat yoghurt
& an apple

Whole-grain bread sandwich with roast

beef, mustard & salad vegetables

Whole-wheat
crackers with
low-fat
cream cheese

Salade Nioise*

Thai Beef*

Penne with Leafy Greens

& Smoked Salmon*

Coriander Chicken/Turkey with Avocado

Salsa* & a large green salad

Lamb, Spinach & Feta Stir-fry*

with couscous

Salmon with Spiced Crust*

& a large mixed salad

Tomato Pasta Stir-fry with Chicken*

Dinner

* denotes BodyTrainer Revolution recipes

Handful of dried
apricots

Takeaway sushi & miso soup

Fruit

Breakfast cereal bar & a small carton

of fruit juice

Snack 2

All-Bran with sliced strawberries

& low-fat milk

Lunch

Snack 1

7-Day Sample Meal Plan Week 6

Breakfast

 Les Mills International Ltd, 2003.

Vegetable juice

Fruit

Toasted grainy English muffin with

poached eggs, wilted spinach, grilled
tomato & dry-fried mushrooms

Whole-wheat crackers with cottage

cheese, cherry tomatoes & sliced
cucumber

Low-fat fruit yoghurt Pasta salad with canned salmon, spinach Fruit
leaves, vegetables & a drizzle of olive oil
& vinegar dressing

Grainy toast with peanut butter

& a piece of fruit

Fruit

Vegetable juice

Low-fat fruit yoghurt Leftover Marinated Mushroom

& Bulgur Salad*

Leftover Lamb & Chickpea Hotpot*

Small muesli bar

Fruit

Grilled steak with corn on the cob

& steamed broccoli, carrots & grilled
tomato

Takeaway tofu & vegetable stir-fry with

Asian noodles

Spiced Trout with Cucumber

& Minted Yoghurt*

Marinated Mushroom & Bulgur Salad*

with a grilled chicken breast

Lamb & Chickpea Hotpot*

Stir-fried Greens with Grilled Chicken

Breast* & rice

Simple Pasta with Tuna & Chilli*

Dinner

* denotes BodyTrainer Revolution recipes

Low-fat yoghurt

Snack 2

Fruit salad with natural yoghurt

& a sprinkling of mixed nuts & seeds

Fruit

Fruit

Muesli with sliced banana

& low-fat milk

Grilled fat-trimmed bacon & sliced

tomato in a toasted grainy
English muffin

Pita bread filled with cottage cheese,

pineapple & salad vegetables

Low-fat flavoured
milk

Multigrain bread toast with fruit spread

& a low-fat yoghurt

Asian-style clear soup & a piece of fruit

Whole-grain bread sandwich with ham,

low-fat cream cheese & salad

Fruit

Porridge with sliced banana, low-fat

milk & a drizzle of honey

Lunch

Snack 1

7-Day Sample Meal Plan Week 7

Breakfast

 Les Mills International Ltd, 2003.

Fruit

Fruit

Boiled eggs, multigrain toast

& 1/2 grapefruit

Grilled fat-trimmed bacon in a toasted

grainy muffin with sliced tomato

Low-fat flavoured
milk

Fruit

All-Bran with sliced kiwifruit

& low-fat milk

Toasted grainy bread with avocado

& sliced tomato

Low-fat rice pudding Pita bread filled with falafel, hummus

snack
& salad

Fruit salad with natural yoghurt &

a sprinkling of mixed nuts & seeds

Spinach salad with grilled haloumi

cheese or feta cheese & lots of
salad vegetables

Quick Vegetable Pita Pizza*

Leftover Chickpea & Almond Couscous*

Baked potato with cottage cheese

& side salad

Multigrain bread sandwich with

hard-boiled egg & salad

Low-fat yoghurt
drink

Breakfast cereal bar & a piece of fruit

Beef fajitas see Meal Ideas for recipe

Crumbed Chicken with Baked Wedges*

& a large green salad

Penne with Leafy Greens

& Smoked Salmon*

Chickpea & Almond Couscous*

Chicken in Orange Sauce* with boiled

new potatoes & steamed mixed vegetables

Baked/grilled fish fillet with couscous

& stir-fried mixed vegetables

Lamb Pita Breads*

Dinner

* denotes BodyTrainer Revolution recipes

Slice of fruit toast

with low-fat cream
cheese

Vegetable juice

Fruit

Vegetable juice

Fruit

Fruit

Tomato, Lentil & Barley Soup* with grainy Fruit

bread

Small handful of
nuts in their shells

Snack 2

All-Bran with sliced banana

& low-fat milk

Lunch

Snack 1

7-Day Sample Meal Plan Week 8

Breakfast

 Les Mills International Ltd, 2003.

Omelette with spinach & tomato,

whole-grain toast

Fruit

Fruit

Fruit

Toasted grainy English muffin with

sliced avocado & tomato

Sourdough toast topped with dry-fried

field mushrooms & a grilled tomato

Handful of dried
apricots

Breakfast cereal bar, a glass of low-fat

milk & a piece of fruit

Muesli with sliced fruit & low-fat

yoghurt

Fruit

Vegetable juice

Slice of toast with

fruit spread

Low-fat rice
pudding snack

Vegetable juice

Whole-grain bread sandwich with lean

meat, mustard & salad

Low-fat fruit yoghurt Beef Stroganoff* with steamed basmati

rice & spinach

Bean Tortillas*

Chilli con carne with rice & a green salad

Tomato Pasta Stir-fry with Chicken*

Salmon with Spiced Crust* & a large

mixed salad

Easy Chickpea Curry* with steamed

basmati rice

Lamb Spinach & Feta Stir-fry* with rice

Dinner

* denotes BodyTrainer Revolution recipes

Low-fat yoghurt

Snack 2

Pasta salad mix pasta with a can of

Low-fat flavoured
mixed beans, salad vegetables & a drizzle milk
of olive oil dressing

Steak Sandwich*

Tomato, Lentil & Barley Soup*

Leftover Easy Chickpea Curry* with

toasted pita bread

Tomato, Lentil & Barley Soup*

Fruit

Baked beans on multigrain bread toast

Multigrain bread sandwich with

hard-boiled egg & salad

Fruit

Multigrain bread toast with sliced

banana

Lunch

Snack 1

7-Day Sample Meal Plan Week 9

Breakfast

 Les Mills International Ltd, 2003.

Homemade or pre-prepared chilli con

carne with steamed basmati rice
& green salad

Porridge with low-fat milk

Poached egg on multigrain toast with

grilled tomato & spinach leaves

Breakfast cereal bar, a piece of fruit

& a glass of low-fat milk

Fruit

Fruit

Low-fat yoghurt

Fruit

Fruit

Low-fat rice
pudding snack

Pita bread filled with lean meat,

chutney & salad

Lamb fillets pan-fried in non-stick pan

with couscous, minted yoghurt
& rocket salad

Grilled chicken breast with pasta in

ready-made tomato sauce with
a green salad

Low-fat fruit yoghurt Spiced Pork Skewers* with salad

Bowl of vegetable soup with whole-wheat Low-fat flavoured

crackers & reduced-fat cheese
milk

Takeaway sushi & miso soup

Salad bowl with a can of tuna

& a grainy roll

Spiced Trout with Cucumber

& Minted Yoghurt*

Low-fat yoghurt

Dinner
Penne with Leafy Greens
& Smoked Salmon*

Toasted grainy muffin with avocado

& sliced tomato

Multigrain bread sandwich with ham,

low-fat cream cheese & salad

Snack 2
Fruit

Grilled fish fillet with mashed sweet

potato & steamed mixed vegetables

Fruit

Lunch
Leftover Beef Stroganoff* with rice

* denotes BodyTrainer Revolution recipes

Muesli with sliced fruit & low-fat yoghurt Low-fat rice pudding Leftover chilli con carne with toasted pita Fruit
snack
bread

Multigrain toast with peanut butter

& a piece of fruit

Snack 1

Low-fat yoghurt

Breakfast

Bircher Muesli*

7-Day Sample Meal Plan Week 10

 Les Mills International Ltd, 2003.

Fruit

Fruit

Leftover Bolognaise* in a baked potato

with a side salad

Fruit

Home-cooked scrambled eggs

(no butter) with mushrooms on
multigrain toast

Bolognaise* with a green salad

Takeaway chicken & vegetables stir-fried

in oyster sauce with noodles

Chickpea & Almond Couscous*

Grilled pork cutlets with baked sweet

potato, steamed spinach, broccoli
& carrots

Low-fat fruit yoghurt Salmon with Spiced Crust* & stir-fried

mixed vegetables

Fruit

Minestrone Soup* with a grainy bread roll Low-fat flavoured

milk

Vegetable soup with whole-wheat

crackers & reduced-fat cheese

Tortilla wrap with chicken & salad

Handful of dried fruit Pita bread filled with tuna, sweetcorn

& nuts
& salad

Fruit

Vegetable juice

Handful of raw nuts

Beef Stroganoff* with steamed basmati

rice & green salad

Simple Pasta with Tuna & Chilli* with

a green salad

Dinner

* denotes BodyTrainer Revolution recipes

Low-fat drinking
yoghurt

Snack 2

Multigrain bread toastie with reduced-fat Low-fat rice

cheese, tomato
pudding snack

Takeaway sushi & miso soup

Lunch

Muesli with canned peach slices

& natural yoghurt

Grilled fat-trimmed bacon with sliced

tomato in a grainy English muffin

Muesli, sliced fruit & low-fat milk

All-Bran , sliced banana & low-fat milk

Fruit

Fruit

Porridge with sliced banana &

sultanas, low-fat milk & a drizzle
of honey

Baked beans on multigrain toast

Snack 1

7-Day Sample Meal Plan Week 11

Breakfast

 Les Mills International Ltd, 2003.

Slice of fruit toast

with low-fat cream
cheese

Fruit

Omelette with spinach & tomato,

multigrain toast

Fruit

Vegetable juice

Fruit salad with natural yoghurt

& a sprinkling of mixed nuts & seeds

Breakfast cereal bar, glass of low-fat

milk & a piece of fruit

Multigrain toast with avocado

& sliced tomato

Fruit

Muesli with sliced fruit & low-fat milk

Fruit

Handful of dried
apricots

Open sandwich on pumpernickel bread

with lean meat, salad & hummus

Quick Vegetable Pita Pizza*

Thai Beef*

Chicken in Orange Sauce* with

steamed vegetables

Bean Tortillas*

Grilled fish fillet with Marinated

Mushroom & Bulgur Salad*

Easy Chickpea Curry* with steamed

basmati rice

Low-fat fruit yoghurt Takeaway spaghetti marinara with

a green salad

Fruit

Multigrain bread sandwich with chicken, Low-fat drinking

avocado & salad
yoghurt

Tomato, Lentil & Barley Soup*

Tortilla wrap with ham & salad

Multigrain bread toastie with reduced-fat Fruit

cheese, tomato

Low-fat drinking
yoghurt

Multigrain toast with banana

& peanut butter

Stir-fried Greens with Grilled Chicken

Breast & rice*

Dinner

* denotes BodyTrainer Revolution recipes

Low-fat drinking
yoghurt

Pita bread filled with falafel, hummus

& salad

Fruit

Snack 2

Bircher Muesli*

Lunch

Snack 1

7-Day Sample Meal Plan Week 12

Breakfast