Nicholas

MEAL PLAN
 Ready to C.R.U.S.H. Your Transformation?
I’ve designed this meal plan to fit into your life,
be easy to manage, and to fuel your goals.
Be sure to read all the way through the document
which includes my top tips for success, meal plan tips and recipes.
Creative
Keep your meals interesting by mixing up your protein
and vegetable sources. See pages 8 & 9 for more.
Ready
Preparation is the key to success with your transformation.
See page 10 for more.

Utility
Take advantage of these tools to keep your body running in top shape.
Check out page 11 for more.
Steady
Nothing worth achieving happens overnight.
Consistency and positivity can change everything. See page 12.
Help
I’m here to help you every step of the way.
Don't hesitate to reach out when you need a hand!
 Pre & Post Workout Nutrition Instructions
Pre-Workout Supplements
20 minutes before every workout, take 1UP Pre-Workout and 1UP BCAA’s.
You can also have another serving of BCAA’s during your workout. If doing
fasted cardio, take 1 serving sport amino before training.
Pre-Workout Meal
Eat your pre-workout meal 60-90 minutes before training unless you prefer
working out immediately in the morning before breakfast.
Any meal on the plan will work as a pre-workout meal.
Post-Workout Supplements
After your workout, take another serving of BCAA’s
and 1 serving Pure Rebuild.

Post-Workout Meals
Eat your post-workout meal within 90 minutes of finishing training. You do
not have to wait 90 minutes to eat, but eat within the 90 minute window to
encourage protein absorption and recovery. Any meal on the plan will work
as a post-workout meal.
Note: Don’t add an extra protein shake after your workout,
just follow what is in your plan.
 Day Meal 1 Meal 2 Meal 3 Meal 4 Meal 5
Quinoa Bowl
Steak & Potatoes
5 oz (140g) chicken breast Strawberry Smoothie Evening Smoothie
Spinach Scramble 4 oz (112g) rump steak
1 cup (90g) broccoli* 1 scoop WPI 1 scoop WPI
2 whole eggs 1 sweet potato (270g)
Day 1 2 egg whites
1.5 cup (270g) cooked 1 cup (150g) strawberries
2 cups (70g) salad greens*
1/4 of an avocado*
Cals: 2100 quinoa 8 oz (240mL) unsweetened 1 cup (150g)
1 cup (30g) spinach* dressing: 2 TSP olive oil
2 TSP (10mL) olive oil almond milk blueberries
2 slices Ezekiel Bread (5mL) and balsamic
dressing: lemon juice and 1 TBSP (16g) peanut butter 8 oz (240mL) water
vinegar (5mL)
fresh herbs to taste
Pro Ripped: 1 capsule
Pro Ripped: 1 capsule Recharge PM Burner:
Day 1 Pro Test: 1 capsule
Pro Test: 1 capsule 2 capsules 30 minutes
Supplements WPI: I recommend using
Daily Cleanse: 1 capsule before bedtime
1UP Whey Protein Isolate

Portobello Turkey
Peanut Butter and Mediterranean Salad Burger
Banana Smoothie 5 oz (140g) chicken breast 5 oz (140g) ground turkey
Blueberry Green Evening Smoothie
2 scoops WPI 1 cup (150g) chickpeas (or lean beef mince)
Tea Smoothie 1 scoop WPI
1 large banana (180g) 1/2 cucumber* diced 1 portobello mushroom
Day 2 8 oz (240mL) 1/2 tomato* diced
1 scoop WPI
cap**
1/4 of an avocado*
Cals: 2100 1 cup (150g) blueberries 1 cup (150g)
unsweetened 1/4 red onion* diced 1/2 of an avocado
8 oz (240mL) cold green blueberries
almond milk 1 TBSP (15mL) olive oil slice of tomato*
tea or water 8 oz (240mL) water
2 TBSP (32g) peanut and fresh lemon juice to 1 cup (200g) cooked
butter taste brown rice
6 asparagus spears* (90g)
Pro Ripped: 1 capsule
Pro Ripped: 1 capsule Recharge PM Burner:
Day 2 Pro Test: 1 capsule
Pro Test: 1 capsule 2 capsules 30 minutes
Supplements Daily Cleanse: 1 capsule
WPI: 1UP Whey Protein Isolate before bedtime
WPI: 1UP Whey Protein Isolate

See page 8 for * and ** symbols.

Note: I prefer natural or organic peanut butter and almond butter.
 Day Meal 1 Meal 2 Meal 3 Meal 4 Meal 5
Beef Stir-fry Sautéed Kale &
Oats & Eggs Tropical Smoothie Chicken
5 oz (140g) rump steak
1/2 cup (40g) old 1 scoops WPI 1 cup (70g) kale* Evening Smoothie
1 cup (90g) broccoli*
fashioned oats 1/2 banana (60g) 1 TSP oil (5mL) 1 scoop WPI
1 carrot (60g)
Day 3 1/2 cup (75g)
1 TBSP (15mL) cooking
1/2 cup (75g) 1 clove garlic 1/4 of an avocado*
Cals: 2100 blueberries strawberries 1 cup (150g)
oil 5 oz (140g) chicken
3 hard-boiled eggs 1 oz (30mL) full fat blueberries
(avocado oil is best) breast
(or cooked how you coconut milk 8 oz (240mL) water
1 cup (200g) cooked 1 cup (250g) mashed
prefer) 8 oz (240mL) water
brown rice sweet potato
Pro Ripped: 1 capsule Pro Ripped: 1 capsule Recharge PM Burner:
Day 3
Pro Test: 1 capsule Pro Test: 1 capsule 2 capsules 30 minutes
Supplements
Daily Cleanse: 1 capsule WPI: 1UP Whey Protein Isolate before bedtime
Quinoa Bowl
Strawberry Smoothie
5 oz (140g) chicken Steak & Potatoes
1 scoop WPI
breast 4 oz (112g) rump steak Evening Smoothie
Spinach Scramble 1 cup (150g)
1 cup (90g) broccoli* 1 sweet potato (270g) 1 scoop WPI
2 whole eggs strawberries
Day 4 2 egg whites
1.5 cup (270g) cooked
8 oz (240mL)
2 cups (70g) salad 1/4 of an avocado*
Cals: 2100 quinoa greens* 1 cup (150g)
1 cup (30g) spinach* unsweetened
2 TSP (10mL) olive oil dressing: 2 TSP olive blueberries
2 slices Ezekiel Bread almond milk
dressing: lemon juice oil (5mL) and balsamic 8 oz (240mL) water
1 TBSP (16g) peanut
and vinegar (5mL)
butter
fresh herbs to taste
Pro Ripped: 1 capsule
Pro Ripped: 1 capsule Recharge PM Burner:
Day 4 Pro Test: 1 capsule
Pro Test: 1 capsule 2 capsules 30 minutes
Supplements WPI: I recommend using
Daily Cleanse: 1 capsule before bedtime
1UP Whey Protein Isolate

See page 8 for * and ** symbols.

Note: I prefer natural or organic peanut butter and almond butter.
 Day Meal 1 Meal 2 Meal 3 Meal 4 Meal 5
Peanut Butter and Mediterranean Salad Portobello Turkey Burger
Banana Smoothie 5 oz (140g) chicken breast 5 oz (140g) ground turkey
Blueberry Green Evening Smoothie
2 scoops WPI 1 cup (150g) chickpeas (or lean beef mince)
Tea Smoothie 1 scoop WPI
1 large banana (180g) 1/2 cucumber* diced 1 portobello mushroom cap**
Day 5 8 oz (240mL) 1/2 tomato* diced
1 scoop WPI
1/2 of an avocado
1/4 of an avocado*
Cals: 2100 1 cup (150g) blueberries 1 cup (150g)
unsweetened 1/4 red onion* diced slice of tomato*
8 oz (240mL) cold green blueberries
almond milk 1 TBSP (15mL) olive oil 1 cup (200g) cooked
tea or water 8 oz (240mL) water
2 TBSP (32g) peanut and fresh lemon juice to brown rice
butter taste 6 asparagus spears* (90g)
Pro Ripped: 1 capsule
Pro Ripped: 1 capsule Recharge PM Burner:
Day 5 Pro Test: 1 capsule
Pro Test: 1 capsule 2 capsules 30 minutes
Supplements Daily Cleanse: 1 capsule
WPI: 1UP Whey Protein Isolate before bedtime
WPI: 1UP Whey Protein Isolate
Oats & Eggs Beef Stir-fry Sautéed Kale & Chicken
Tropical Smoothie
1/2 cup (40g) old 5 oz (140g) rump steak 1 cup (70g) kale* Evening Smoothie
1 scoops WPI
fashioned oats 1 cup (90g) broccoli* 1 TSP oil (5mL) 1 scoop WPI
1/2 banana (60g)
Day 6 1/2 cup (75g) 1 carrot (60g)
1/2 cup (75g) strawberries 1 clove garlic 1/4 of an avocado*
Cals: 2100 blueberries 1 TBSP (15mL) cooking oil 1 cup (150g)
1 oz (30mL) full fat 5 oz (140g) chicken breast
3 hard-boiled eggs (avocado oil is best) blueberries
coconut milk 1 cup (250g) mashed sweet
(or cooked how you 1 cup (200g) cooked 8 oz (240mL) water
8 oz (240mL) water potato
prefer) brown rice
Pro Ripped: 1 capsule Pro Ripped: 1 capsule Recharge PM Burner:
Day 6
Pro Test: 1 capsule Pro Test: 1 capsule 2 capsules 30 minutes
Supplements
Daily Cleanse: 1 capsule WPI: 1UP Whey Protein Isolate before bedtime
Quinoa Bowl Strawberry Smoothie
Steak & Potatoes
5 oz (140g) chicken breast 1 scoop WPI Evening Smoothie
Spinach Scramble 4 oz (112g) rump steak
1 cup (90g) broccoli* 1 cup (150g) strawberries 1 scoop WPI
2 whole eggs 1 sweet potato (270g)
Day 7 2 egg whites
1.5 cup (270g) cooked 8 oz (240mL)
2 cups (70g) salad greens*
1/4 of an avocado*
Cals: 2100 quinoa unsweetened 1 cup (150g)
1 cup (30g) spinach* dressing: 2 TSP olive oil
2 TSP (10mL) olive oil almond milk blueberries
2 slices Ezekiel Bread (5mL) and balsamic vinegar
dressing: lemon juice and 1 TBSP (16g) peanut 8 oz (240mL) water
(5mL)
fresh herbs to taste butter
Pro Ripped: 1 capsule
Pro Ripped: 1 capsule Recharge PM Burner:
Day 7 Pro Test: 1 capsule
Pro Test: 1 capsule 2 capsules 30 minutes
Supplements WPI: I recommend using
Daily Cleanse: 1 capsule before bedtime
1UP Whey Protein Isolate
 Supplement Instructions
Always follow the manufacturer directions when taking supplements. I’ve added my
recommendations to your meal plan to help you with planning and getting all that you can
from the program! Use the code TEAMZSF at checkout to get an extra 20% off!
Pro Ripped
5 in 1 Fat Burner. 1 capsule twice daily.
1 cap before first meal, then another 6 hours later.
Pro Test
Natural testosterone support for mass and muscle building.
Promotes strength and performance.
His Daily Cleanse
1 capsule daily. 1 cap with first meal.
1UP for Men
All in 1 Pre-Workout. 1 serving 20 minutes before workout.
Discontinue after 12 weeks use for 2 week reset, then begin again.
His BCAA’s, Glutamine, Joint Support Plus Hydration Complex
Promotes protein synthesis, fat loss and recovery.
1 serving before training, 1 serving during and 1 serving after training.
Recharge PM Burner
Supports relaxation, deep sleep and nighttime fat loss.
Take 2 capsules 30 minutes before bedtime.
1UP Whey Protein Isolate
100% premium whey isolate. Follow scoop instructions in the meal plan.
Sport Aminos
Energy, performance and recovery booster. Take 1 serving first thing
in the morning if doing fasted cardio. 2 servings daily on training days.
 BE CREATIVE
Don’t get bored. Mix it up!
Meal Adjustments
* If you do not like a particular vegetable, you don’t have to eat it.
You DO need your veggies, of course, so switch it with a vegetable that you
prefer. Maintain the amount as noted in the meal.
Note: Corn and potatoes are considered starches, not veggies.
No avocados? Substitute 17 almonds for 1/2 avocado.
** Even if you don’t like mushrooms, many clients like mushroom caps as
a bun replacement. You can swap the cap with lettuce wraps, grilled squash
or grilled eggplant as well.
Don’t like spinach or broccoli or kale? Have you tried it steamed?
Don’t like scrambled eggs? Try them poached or hard-boiled.
Use this time as an opportunity to try new foods or recipes if you want.
You might be surprised that you like more things than you thought!

Why is this important?

The reason I designed your program like this is because no one will stick to
a diet forever. I want to help you start making long-term healthy eating
changes and listen to your body while accommodating food preferences.
 BE CREATIVE
Don’t get bored. Mix it up!
Protein Adjustments
Start changing up the protein sources with what's most available to you or
what's on sale. Swap your chicken breast for salmon or whitefish, for
example. Try the stir fry with shrimp or venison or bison or… you get the
idea. Use the amounts noted in your plan, but mix it up!

Common Substitutions:
Swap 4 oz (112g) chicken breast for 3 oz (84g) salmon or whitefish.
Swap turkey for lean beef mince or chicken in equal portions.
Swap 4 oz (112g) chicken or rump steak for 5 oz (140g) of shrimp or tilapia.
Don’t forget to use any and all dry spices and herbs that you want.

Can’t find Ezekiel bread? Try Burgen Soy Lin or Helga’s Ancient Grains or
my Toasted Sweet Potato recipe. Any sprouted grain bread will work as well.

Don't have avocados right now? 17 almonds = 1/2 avocado.

Again, variety is key.

Mix it up and have fun with it!
 BE READY
Failing to plan is planning to fail.

Most of my clients have very full schedules with work, family, and so on and my guess
is you do, too! When they add in meals, prep, and workouts, though, it's like throwing
another iron into an already scorching fire!! And that's not easy.

I travel a TON for work, shoots, expos, etc., so my biggest thing is planning.
To stay on top of my game, I schedule when I'm going to do my meal prep
for the week.

Some clients prefer to cook/chop/prep all their foods the day before and store it in
sealable containers in the fridge. Then in the morning before work they can toss the
meal together and no other prep is needed :)

Others will even prep all their meals for 3-4 days or an entire week and have them
separated already in the different containers if they're REALLY busy.
Then it's just a grab-and-go situation.

I've found that making my shakes in advance and having a few in the freezer helps.
When I get ready to leave, I toss one in my bag and it defrosts over the next couple
hours and is ready to eat when I am.

It also is ok to eat a shake meal alongside a regular meal too. If I'm tight on time, I may
have to combine two meals to make sure I get all my nutrition in during the day.
It's WAY easier to have a shake with a regular meal.
 UTILIZE YOUR TOOLS
Beyond the supplements recommended in your meal plan,
here are a few other tools that will help.
Multivitamin
A multivitamin is very helpful for getting all the vitamins you need
as you grow muscle.

Fish Oil
I would like you to consume two 500mg fish oil tablets per day.
1 in the morning with breakfast & 1 in the afternoon with dinner.

Water Consumption
You need to stay hydrated on this plan. Drinking plenty of water will assist with
digestion, boost satiety, reduce hunger levels, help muscle recovery
and improve sleep quality. As you can guess, water is very important!
How much? Drink 3 to 4 liters daily, spread throughout the day.

* What about coffee?

You can have coffee on the program. If you take your coffee with cream, milk or
sugar be very aware of how much you use. I recommend very little, if any,
additives and suggest low cal or no cal alternatives. Avoid coffee within 10 hours
of your bedtime to prevent sleep disruptions that could hinder your training.
 BE STEADY
“Success isn't always about greatness. It's about consistency.
Consistent hard work leads to success. Greatness will come.”

Meal Scheduling
Try to eat a meal about every 3-4 hours.
Eat a meal 60-90 minutes before training and within 90 minutes after training.
You don’t have to wait 90 minutes, but eat within that window to encourage protein
synthesis and recovery.

You can eat any of the daily menus in any order.

For example, you can eat the Day 2 plan on Tuesday or Friday. You can mix up the
meal order to suit your schedule and needs as well.
This is very useful if your schedule changes a lot or you want to simplify your meal
plan. For example, if you love Day 1 and just want to eat it day after day, that’s
completely fine.

If your schedule will not allow you to eat this many meals, you can combine 2 meals
by drinking a smoothie along with a cooked meal.

What about food weights & amounts?

Weigh your food before you cook it unless otherwise noted.
Quinoa and brown rice are included as the cooked amount.
 MY RECIPES

Bunless Turkey Burger

1 tsp (5g) Garlic Powder
1 tsp (5g) Onion Powder
1 tsp (5g) Black Pepper
1 tsp (5g) Salt
1 Tomato, sliced
1 lb (2kg) Turkey mince or lean beef mince
1 Onion, sliced
4 oz Portobello mushroom cap
Combine turkey and seasoning in mixing bowl. Form into 4 equal patties. Grill
burgers on high for 5 minutes on each side. Grill the onion and portobello cap for
3-4 minutes then serve burger on top of the cap with lettuce, onion and tomato.

If you don’t like mushroom caps, you can swap it with lettuce leaves or grilled
eggplant or grilled zucchini as well.

Chicken Breast
Fry in pan with coconut oil. It is low in saturated fats and is a great source of
natural fats. When eating chicken breast with vegetables like zucchini or broccoli,
it may be a bit boring. Try sprinkling lots fresh or dried spices for extra flavor.
 MY RECIPES

Sautéed Kale
Tear the kale leaves into bite-size pieces from the thick stems, then
discard the stems. Heat the olive oil in a large pot over medium heat.
Cook and stir the garlic in the hot oil until softened, about 2 minutes.
Add the kale and continue cooking and stirring until the kale is bright
green and wilted, about 5 minutes more.
Mashed Sweet Potatoes
Bring a large pot of salted water to a boil. Add peeled potatoes and cook
until tender, 20 to 30 minutes then strain out the water. With an electric
mixer on low, blend potatoes until smooth or use a hand masher.

Toasted Sweet Potato Slices

If you’d like to trade out your Ezekiel bread,
try making sweet potato slices in the toaster!

Take a large, washed sweet potato and cut the ends off. Then slice
lengthwise into 1cm thick slices, similar to a piece of bread. Dry the
pieces and place in the toaster to cook to desired crispness.