Whether your goal is to build muscle and gain size, strip body fat and get lean and

muscular, or if youre a girl and want to develop a lean and toned body - the MAXS Muscle-Up 12 Week Challenge is a great way to transform your body and change your life ! One of the best ways to tackle any nutrition where you have a specific goal is to break up your program into manageable, bite-sized chunks. So to help you get the very best results, we have broken this 12 week Challenge up in 3 x 4 week blocks. Each block will have a specific purpose. The nutrition blocks will focus on progressive improvement and some slight changes to the balance of carbohydrates, proteins and fats to ensure you reach peak condition after 12 weeks. In this guide we are going to focus on the first four weeks of your nutrition plan. While many Challengers may already have a good idea of what they need to be eating, these plans will help any trainer get their Challenge started on the right path.

NUTRITION BASICS
Whether your goal in to build muscle, strip fat or tone up, the following nutritional principals should be followed to help achieve maximum results: 6 - 7 meals per day Your metabolism will respond to regular nutrition by working at higher rate. You will burn more kilojoules, get leaner, have more energy to train, build more muscle and generally feel much better. If you only eat a few meals per day your body goes into starvation mode, believing it is not getting regular food and so tries to conserve energy by slowing down your metabolism and limiting your results. The message here is simple spread your daily food intake over 6 -7 meals for maximum results. Protein serve at each meal to keep building muscle you need to be in whats called Positive Nitrogen Balance. This simply means you need a constant intake of protein, nitrogen being a key constituent of protein, to build maximum muscle. The best way to do this is to make sure you have a quality protein source in each of your daily 6 7 meals. Dont skip breakfast This is often referred to by nutritionists as the most important meal of the day, and for building muscle and getting in top shape, breakfast is super important. This is because during the night most people wont have eaten for around 8 hours or more, so the body will go into starvation mode and your metabolism will be running slowly. Breakfast kick starts your metabolism. Quality protein and carbs with low fats is the perfect way to start your day. Drink plenty of water Water plays a crucial role in every part of your metabolism. You need it to build muscle, burn fat, produce energy, plus a myriad of other physiological processes. For hard training Challengers 2 3 litres per day is a minimum requirement. Post workout nutrition Perhaps the most important nutritional time of your day. Fast acting protein and fast acting carbs strait after your workout will really supercharge your recovery. MAXS Cell Repair is the ideal formula for this! Vegetables are king While protein is a key nutrient to building muscle mass, plenty of fresh vegetables are a must. Vegetables are choc full of vitamins, minerals and fibre, and will help keep your body healthy and in optimum shape during the rigours of hard training and dieting. Try to include several servings of fresh vegetable in at least 3 of your daily meals. Carbs, Yes or No Carbs are often viewed as taboo by many trainers. What is the truth? It depends on your goals. If you are trying to build size and muscle mass, carbs are your friend. Good quality clean carbs like wholegrain cereals, brown rice and sweet potato are an essential part of any mass gaining diet. If your goal is to strip fat, moderating carbs is the key. Reduce starchy carb foods but some carbs are always required to help you burn fat and keep your metabolism functioning properly.

BUILDING SIZE

BUILDING MUSCLE AND GAINING SIZE

If your goal for the Muscle-Up Challenge is to build muscle and gain size, you will really have to dedicate your 12 weeks to solid training and a disciplined eating plan to support maximum muscle recovery and muscle growth. This means getting the basics right. You must ensure your food intake will meet your basic metabolic needs plus give you enough nutrients to train with maximum intensity and to build new muscle tissue. As weve already mentioned, you will need to eat 6 7 balanced meals per day. Each meal should contain a good serving of quality protein like lean meat, chicken, fish or eggs, and should also contain a good source of quality carbohydrates like brown rice, wholegrain cereals or sweet potato. You should also ensure you are getting plenty of fresh fruit and vegetable plus a moderate intake of essential fats from foods like olive oil, avocados and nuts. The objective of your first 4 weeks of the Challenge is to progressively increase your training load and support this with quality nutrition. To build size and strength you must consume a high kilojoule diet rich in quality protein and highly nutritious foods. The diet program below will give trainers who are trying to build size an excellent starting point. Each meal should make you feel pleasantly full without feeling overfull. If you are constantly feeling stuffed full then decrease your serving sizes slightly until you feel comfortable. Your body will soon adapt as your metabolism increases. The following nutrition program is based on a 4 day per week weight training program but can be adapted to 5 days per week if required by simply changing the afternoon meal to a pre-workout meal.

MUSCLE BUILDING EATING TIPS

You should aim to eat at least every 2 hours Each meal portion should make you feel comfortably satisfied Dont overeat at one meal as your digestion efficiency will suffer. You are better to eat a bit less and have your next meal a bit earlier. Eat your meals slowly and chew your food well. This will help to digest your food more fully allowing you to obtain the maximum nutrients and satisfy your appetite more fully. You must be disciplined about your eating plan schedule your meals and stick to your schedule Prepare your meals in advance for each day Eat minimal amounts of processed foods choose foods in their raw unprocessed forms wherever possible. Minimise junk food, fried food and fatty food Minimise sugary foods including soft drinks. Limit sweets however foods like fruit and an occasional serve of ice cream are fine for a mass building diet. Eat plenty of good quality carbs such as whole meal/wholegrain breads, pastas, rice and sweet potatoes. Limit refined carbohydrate foods such as white bread, biscuits and cakes. Drink plenty of water each day 3 litres or more.

Breakfast

DAY 1

Bowl of porridge with milk 4 6 egg omelette 2 pieces wholemeal toast Coffee or tea

Breakfast 4 poached eggs 4 pieces wholemeal toast 2 tubs yogurt Fruit juice Coffee or tea

DAY 2

Breakfast Large Serve of natural muesli with milk mixed with 2 scoops MAXS Supersize 2 4 pieces wholemeal toast with peanut butter 1 tub yogurt Coffee or tea

DAY 3

Breakfast Bowl of porridge with milk 4 6 egg omelette 2 pieces wholemeal toast Coffee or tea

DAY 4

Breakfast 4 poached eggs 4 pieces wholemeal toast 2 tubs yogurt Fruit juice Coffee or tea

DAY 5

Breakfast Large Serve of natural muesli with milk mixed with 2 scoops MAXS Supersize 2 4 pieces wholemeal

DAY 6

Breakfast Bowl of porridge with milk 4 6 egg omelette 2 pieces wholemeal toast Coffee or tea

DAY 7

Mid Morning MAXS Super Size Shake 1 piece fruit Lunch Medium tin tuna Garden salad Steamed rice 50g almonds

Mid Morning Mid Morning MAXS Muscle Meal MAXS Super Size Cookie Shake 1 piece fruit 1 piece fruit Lunch Grilled chicken breast Steamed broccoli Sweet potato 1 piece fruit Lunch Grilled lean steak Steamed broccoli Steamed rice 50gm almonds

Mid Morning Mid Morning MAXS Muscle Meal MAXS Super Size Protein Bar Shake 1 piece fruit 1 piece fruit Lunch Lunch 2 3 chicken & salad Medium tin tuna sandwiches Garden salad 1 piece fruit Steamed rice 1 tub yogurt 50g Almonds Pre Workout 1 piece fruit Teaspoon MAXS Cre8 Carnage Mid Afternoon MAXS Super Size Shake 1 piece of fruit

Mid Morning Medium tin of tuna 1 piece fruit

Mid Morning MAXS Super Size Shake 1 piece fruit Lunch Grilled lean red meat Steamed broccoli Steamed rice

Lunch Grilled chicken breast Steamed broccoli Sweet potato

Pre Workout 1 piece fruit Teaspoon MAXS Cre8 Carnage

Pre Workout 1 piece fruit Teaspoon MAXS Cre8 Carnage

Mid Afternoon MAXS Super Size Shake 1 piece of fruit

1 piece fruit MAXS Muscle Meal Bar Pre Workout Mid Afternoon 1 piece fruit MAXS Super Size Shake Teaspoon MAXS Cre8 Carnage 1 piece of fruit After Workout

MAXS Cell Repair Shake Dinner Dinner Dinner Spaghetti with bolog- 300g grilled fish 300g lean steak nese (meat sauce) Large salad Large salad or steamed vegetables Garden Salad 2 Baked potatoes 2 baked potatoes Strawberries & blue Fruit salad berries MAXS Muscle Meal Cookie Evening MAXS Super Size Shake Evening MAXS Super Size Shake 50g mixed nuts Evening MAXS Super Size Shake 1 piece fruit

After Workout MAXS Cell Repair Shake

After Workout

NO TRAINING

After Workout MAXS Cell Repair Shake Dinner Meat & vegetable Stir Fry Pasta or rice NO TRAINING Dinner Grilled chicken breast

MAXS Cell Repair Shake

NO TRAINING

Dinner Dinner Chicken & vegetable Grilled chicken breast stir fry Rice noodles Large salad or steamed vegetables 2 baked potatoes Fruit Salad

MAXS Muscle Meal Cookie

Large salad or steamed vegetables 2 baked potatoes Fruit salad

MAXS Muscle Meal Cookie

Evening MAXS Super Size Shake 50g mixed nuts

Evening MAXS Super Size Shake

Evening MAXS Super Size Shake 50g mixed nuts

Evening MAXS Super Size Shake 2 pieces wholemeal toast with peanut butter

2 pieces wholemeal toast with peanut butter

2 pieces wholemeal toast with peanut butter

YOUR WEEKLY SHOPPING LIST FOR A BUILDING SIZE DIET, WEEKS 1 - 4

Based on the suggested Mass gain diet, below is a shopping list of foods you will need: Item Oats Eggs Low Fat Milk Wholegrain Bread Natural Muesli Yogurt Fruit Tinned Tuna Brown Rice Fish Mixed nuts Natural Almonds Skinless Chicken Breast Pasta Lean Steaks Minced Steak (lean) Tomato puree Brown Onions Italian herbs Mixed lettuce Potato Sweet Potato Tomatoes - fresh Avocados Capsicum Broccoli and other fibrous vegetables Olive oil extra virgin MAXS SuperSize MAXS Cell Repair MAXS Cre8 Carnage 500gm 8 10 small tubs Approx 3 pieces per day (total 20 24) 3 4 x 180gm tins 1kg 300gm 500gm 500gm 6-7 500 gm 45 300gm Approx 600 700gm Jar 4-6 1 jar 300 - 500gm 1kg 1kg 500gm 34 23 2kg 500ml 5kg Box 4kg Box 750gm For salads and cooking This will last for about 3 4 weeks This will last for about 6 8 weeks This will last for about 10 12 weeks For Salads For Salads For Salads and stir fry For Bolognese sauce For Bolognese sauce and stir frys For Bolognese sauce For salads and salad sandwiches Approx 250 300gm uncooked weight each Approx 200 - 300gm each uncooked weight Low fat fruit or plain yogurt, or buy 2 x 500gm large containers Buy a variety fresh seasonal fruit to taste. Use for fruit salad. You can also buy a few 95gm tins for backup Buy in bulk for better value. Also buy pre cooked sachets for convenience. Fresh fillets Quantity 1 Kg 2 dozen 2 litres 2 loaves Store in freezer Notes Rolled or quick cook oats are OK Free range preferably

Some of these items should be purchased in economical pack sizes that may last several weeks. You may wish to purchase other condiments for cooking and flavoring your meals.

GETTING SHREDDED

GETTING RIPPED AND STRIPPING FAT

Many people start training to lose body fat and improve their health and appearance. And while many trainers make good progress, they often fall short of their goal of a lean muscular body. The MAXS Muscle-Up Challenge is a great opportunity to take the next step and finally shed that stubborn body fat to help you look and feel great a controlled nutrition plan to build lean muscle is vital to your success over the next 12 weeks.. Your objective for the first 4 week block of the Challenge is to shift your metabolism into a fat burning mode while you progressively increase your training load to build and maintain muscle mass. The best way to do this involves changing the balance from what most people consider to be a traditional diet. As such, your new fat burning diet will look like this: Reduce your overall kilojoule intake while increasing the amount of kilojoules you burn through exercise and other activity. Increase your intake of quality proteins like lean meat, skinless chicken breast, fish, eggs. A high quality protein supplement is also an excellent protein source. Reduce your carbohydrate intake by reducing or eliminating sugary and starchy foods like soft drinks, fruit juice, bread, cakes and biscuits. Some good quality carbs like oats and other wholegrain cereals should be your primary carb sources during your first 4 weeks. Keep your fat intake moderate but try to get most of your fats from good sources like nuts, olive oil, flax seed oil and avocados. Reduce and avoid saturated fats like butter, cream, whole fat milk, and fatty meats. Eat plenty of fibrous vegetables like broccoli, bok choy, lettuce, capsicum, cabbage, tomato, etc.

EATING TIPS FOR A LEAN RIPPED PHYSIQUE

Each meal portion should satisfy your hunger but you should not feel really full. If you are, reduce your

serving size.

Eat your meals slowly and chew your food well. This will help to digest your food more fully allowing you

to obtain the maximum nutrients and satisfy your appetite more fully.

You must be disciplined about your eating plan schedule your meals and stick to your schedule. Prepare your meals in advance for each day. Eat minimal amounts of processed foods choose foods in their raw unprocessed forms wherever pos-

sible.

If you find yourself getting hungry between meals eat 10 - 12 almonds and drink 500ml of water or have a

half serve of SuperShred.

Minimise or eliminate junk food, fried food and fatty food. Minimise sugary foods including soft drinks and sweets. Eliminate starchy and refined carbohydrate foods such as white bread, cakes and sugary foods. Only eat

the carb foods listed in this diet plan.

Reduce or eliminate alcohol from your diet Mix your protein shakes in water Drink plenty of water each day 2 litres or more.

Your 7 day nutrition plan to start shedding body fat during the first 4 weeks of the Challenge is on the following page:

DAY 1
Breakfast 4 6 egg white/1 yolk & omelette 2 pieces wholemeal toast Tea or coffee Mid Morning MAXS SuperShred Protein 1 Apple

DAY 2
Breakfast MAXS SuperShred Protein mixed with 60 80gm oats and water Small Tub Low Fat Yogurt Tea or coffee

DAY 3
Breakfast 4 6 egg white/1 yolk & cheese omelette 2 pieces wholemeal toast Tea or coffee

DAY 4
Breakfast MAXS SuperShred Protein mixed with 60 80gm oats and water Small Tub Low Fat Yogurt Tea or coffee

DAY 5
Breakfast 4 6 egg white/1 yolk & omelette 2 pieces wholemeal toast Tea or coffee

DAY 6
Breakfast MAXS SuperShred Protein mixed with 60 80gm oats and water Small Tub Low Fat Yogurt Tea or coffee Mid Morning MAXS SuperShred Protein 1 Apple Lunch Grilled chicken breast Garden salad Small baked potato

DAY 7
Breakfast 4 6 egg white/1 yolk & omelette 2 pieces wholemeal toast Tea or coffee

Mid Morning MAXS SuperShred Protein 1 Apple

Mid Morning MAXS SuperShred Protein 1 Apple

Mid Morning MAXS SuperShred Protein 1 Apple

Mid Morning MAXS SuperShred Protein 1 Apple

Mid Morning MAXS SuperShred Protein 1 Apple Lunch Tuna & salad 40g Almonds

Lunch Tuna & salad 40g Almonds

Lunch Lean steak Steamed vegetables 150gm sweet potato

Lunch Grilled chicken breast Steamed vegetables

Lunch 2 chicken & salad sandwiches

Lunch Meat & vegetable stir fry 1 cup steamed brown rice

Pre Workout MAXS Cre8 Carnage

Pre Workout MAXS Cre8 Carnage

1 cup steamed brown rice Mid Afternoon MAXS SuperShred

Pre Workout MAXS Cre8 Carnage

Mid Afternoon MAXS SuperShred

Pre Workout MAXS Cre8 Carnage

Mid Afternoon MAXS SuperShred

After Workout Dinner 300g lean steak Large salad or steamed vegetables 1 cup steamed brown rice MAXS SuperShred

After Workout Dinner Grilled chicken breast Large salad or steamed vegetables 1 cup cooked pasta MAXS SuperShred

NO TRAINING

After Workout MAXS SuperShred

NO TRAINING

After Workout MAXS SuperShred

NO TRAINING

Dinner 300g grilled fish Large salad 1 baked potato

Dinner Meat & vegetable stir fry 1 cup steamed brown rice

Dinner Grilled chicken breast Large salad 200gm baked sweet potato

Dinner Chicken & vegetable stir fry 1 cup steamed brown rice

Dinner 300g lean steak Large salad or steamed vegetables 1 cup steamed brown rice

Evening MAXS Nitetime Protein

Evening MAXS Nitetime Protein

Evening MAXS Nitetime Protein

Evening MAXS Nitetime Protein

Evening MAXS Nitetime Protein

Evening MAXS Nitetime Protein

Evening MAXS Nitetime Protein

YOUR WEEKLY SHOPPING LIST FOR A FAT STRIPPING DIET, WEEKS 1 - 4

Based on the suggested fat stripping diet, below is a shopping list of foods you will need:
Item Oats Eggs Low Fat Milk Wholegrain Bread Yogurt Apples Tinned Tuna Brown Rice Fish Natural Almonds Skinless Chicken Breast Pasta Lean Steaks Sweet Potato Potato Mixed lettuce Tomatoes - fresh Avocados Capsicum Broccoli and other fibrous vegetables Olive oil extra virgin MAXS SuperShred MAXS Nitetime MAXS Cre8 Carnage Quantity 500gm 2 dozen 1 litre 1 loaf 3 small tubs 1 pieces per day (total 7) 2 x 180gm tins 500g 300gm 200gm 6 500 gm Packet 5 500gm 500gm 300 - 500gm 500gm 34 23 2kg 500ml 3kg Box 3kg Bucket 750gm For salads and cooking This will last for about 3 4 weeks This will last for about 6 8 weeks This will last for about 10 12 weeks For salads and salad sandwiches For salads For salads For salads and stir fry Approx 250 300gm uncooked weight each Approx 200 - 300gm each uncooked weight You can also buy a few 95gm tins for backup Buy in bulk for better value. Also buy pre cooked sachets for convenience. Fresh fillets Notes Rolled or quick cook oats are OK Free range preferably For tea and coffee only Store in freezer Low fat fruit, low sugar or buy 500gm large container

Some of these items should be purchased in economical pack sizes that may last several weeks. You may wish to purchase other condiments for cooking and flavoring your meals. Try to avoid condiments and sauces that are high in fat and carbs. Some examples of acceptable condiments include: Pepper Sea salt (moderation) Herbs Soy Sauce Chili powder Garlic and garlic powder Fish sauce

GET TONED AND SHAPE YOUR BODY

GET TONED AND SHAPE YOUR BODY

For the girls out there, what better way to transform your body to that much envied lean and toned look than with 12 weeks of focused exercise and nutritious eating. The MAXS Muscle-Up Challenge isnt just for guys. Last years Challenge saw many female Challengers enter with some truly outstanding results. Getting in shape for girls is not dissimilar to the path followed by the guys. A combination of weight training and cardio based conditioning combined with a fat burning diet can set you on the path to the body of your dreams. Our suggested nutrition and training program is broken up into 3 x 4 week blocks. Your objective for the first 4 week block of the Challenge is to modify your diet to force your body to start burning fat while toning muscle. Nutritionally we will be focussing on: Increase your intake of quality proteins like lean meat, skinless chicken breast and fish. A high quality protein supplement like Maxines Burn is also an excellent way to improve your protein intake. Reduce your carbohydrate intake by reducing or eliminating sugary, starchy and processed foods like soft drinks, juices, bread, cakes and biscuits. Some good quality carbs like oats and other wholegrain cereals should be your primary carb sources during your first 4 weeks. Reduce your overall kilojoule intake while increasing your exercise and other activity. Keep your fat intake moderate but try to get most of your fats from good sources like nuts, olive oil, seeds and avocados. Reduce and avoid saturated fats like butter, cream, whole fat milk, and fatty meats. Eat plenty of fibrous vegetables like broccoli, bok choy, lettuce, capsicum, cabbage, tomato, etc. These can be in salads, stir frys or plain vegetables.

EATING TIPS FOR A TONING AND SHAPING

Each meal portion should satisfy your hunger but you should not feel really full. If you are, reduce your serv-

ing size.

Eat your meals slowly and chew your food well. This will help to digest your food more fully allowing you to

obtain the maximum nutrients and satisfy your appetite more fully.

You must be disciplined about your eating plan schedule your meals and stick to your schedule. Prepare your meals in advance for each day. Eat minimal amounts of processed foods choose foods in their raw unprocessed forms wherever possible. If you find yourself getting hungry between meals eat 6 8 almonds and drink 500ml of water or have a half

serve of Maxines BURN.

Minimise or eliminate junk food, fried food and fatty food. Minimise sugary foods including soft drinks and sweets. Eliminate starchy and refined carbohydrate foods such as white bread, cakes and sugary foods. Only eat the

carb foods listed in this diet plan.

Reduce or eliminate alcohol from your diet Mix your Maxines BURN shakes in water Drink plenty of water each day 2 litres or more.

Overleaf is your 7 day nutrition plan for the first 4 weeks of the Challenge:

DAY 1
Breakfast 50gm natural muesli mixed with Maxines BURN and water Tea or coffee Mid Morning 20gm nuts 1 Piece Fruit Lunch After Workout Maxines BURN Shake

DAY 2
Breakfast Maxines BURN Shake Small Tub Low Fat Yogurt Tea or coffee

DAY 3
Breakfast 3 egg white/1 yolk omelette 1 piece wholemeal toast Tea or coffee

DAY 4
Breakfast 50gm natural muesli mixed with Maxines BURN and water Tea or coffee Mid Morning Maxines BURN Bar

DAY 5
Breakfast 3 egg white/1 yolk omelette 1 piece wholemeal toast Tea or coffee

DAY 6
Breakfast 50gm oats mixed with Maxines BURN and water Tea or coffee

DAY 7
Breakfast Maxines BURN Shake Small Tub Low Fat Yogurt Tea or coffee

Mid Morning Maxines BURN Bar

Mid Morning 20gm nuts 1 Piece Fruit

Mid Morning 20gm nuts 1 Piece Fruit

Mid Morning Maxines BURN Bar Lunch Grilled chicken breast Garden salad cup steamed brown rice

Mid Morning 20gm nuts 1 Piece Fruit Lunch Tuna & salad 20g Almonds

Lunch Tuna & salad cup steamed brown rice

Lunch Grilled chicken breast Steamed vegetables cup steamed brown rice

Lunch 1 chicken & salad sandwich 1 piece fruit

Lunch Meat & vegetable stir fry cup steamed brown rice

Grilled lean steak Steamed vegetables 100gm sweet potato

After Workout Maxines BURN Shake

Non Training Day - Mid Afternoon Dinner 200g grilled fish Garden salad cup berries and tablespoon of natural yogurt Maxines BURN Shake

After Workout Maxines BURN Shake

Non Training Day - Mid Afternoon Dinner Grilled chicken breast Stir Fried Vegetables 2 Sugar free sweets Maxines BURN Shake

After Workout Maxines BURN Shake

Non Training Day - Mid Afternoon Maxines BURN Shake

Dinner 200g lean steak Garden salad or steamed vegetables cup berries and tablespoon of natural yogurt

Dinner Grilled chicken breast Garden salad or steamed vegetables 2 Sugar free sweets

Dinner Meat & vegetable stir fry cup berries and tablespoon of natural yogurt

Dinner Chicken & vegetable stir fry cup berries and tablespoon of natural yogurt

Dinner 200g lean steak Garden salad or steamed vegetables 2 Sugar free sweets

Evening Maxines BURN Shake

Evening Maxines BURN Shake

Evening Maxines BURN Shake

Evening Maxines BURN Shake

Evening Maxines BURN Shake

Evening Maxines BURN Shake

Evening Maxines BURN Shake

YOUR WEEKLY SHOPPING LIST FOR TONING AND SHAPING, WEEKS 1 4

Based on the suggested lean and tone diet, below is a weekly shopping list of foods you will need: Item
Natural Muesli Eggs Low Fat Milk Wholegrain Bread Yogurt Seasonal Fruit Tinned Tuna Brown Rice Fish Natural Almonds Skinless Chicken Breast Lean Steaks Sweet Potato Mixed lettuce Tomatoes - fresh Avocados Capsicum Broccoli and other fibrous vegetables Sugar Free Sweets Olive oil extra virgin Maxines BURN Protein

Quantity
500gm 1 dozen 1 litre 1 loaf 4 small tubs 5 - 6 pieces 2 x 95gm tins in springwater 500g 200gm 200gm 3-4 5 200gm 300 - 500gm 300gm 3 2 1 2 kg 1 small packet 300ml 3kg Box

Notes
Choose a variety that doesnt contain lots of dried fruit (too many sugary carbs) Free range preferably For tea and coffee only Store in freezer 2 x Low fat fruit, low sugar, 2 x unsweetened natural You can also buy a few 95gm tins for backup Buy in bulk for better value. Also buy pre cooked sachets for convenience. Fresh fillets Approx 300gm each uncooked weight, each breast provides 2 serves Approx 250 300gm uncooked weight each For salads and salad sandwiches For salads For salads For salads and stir fry

For salads and cooking This will last for about 3 4 weeks

Some of these items should be purchased in economical pack sizes that may last several weeks. You may wish to purchase other condiments for cooking and flavoring your meals. Try to avoid condiments and sauces that are high in fat and carbs. Some examples of acceptable condiments include: Pepper Sea salt (moderation) Herbs Soy Sauce Chili powder Garlic and garlic powder Fish sauce