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 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 “you can’t out-train a bad diet” are two sayings
that are commonly heard in the sports and nutrition industries. Science tells us that the most
effective way to lose weight is through a calorie-deficit, but what does that mean?

Calories are the measure of energy in the food and beverages we eat. Each food has a different
calorie content based on the proportions of carbohydrates, fats, and proteins (macronutrients) in that
particular food. Energy is essential for bodily functions and keeping us alive, and also plays a
role in the growth of new muscle tissue. However, a surplus of energy intake results in the extra
(unused) calories being converted into triglycerides which are stored as body fat. Therefore, keeping
your body fuelled with the correct amount of energy and nutrients is a fine balance.

The body relies on a basal metabolic rate (BMR) to keep basic functions going, such as organ
function. The BMR is calculated based on your current weight, height, health status and
general activity level. Additional exercise and physical activity above your BMR is also accounted
for in your calorie requirements (BMR plus exercise is your total daily expenditure). If your calorie
intake is the same as your BMR and you are also burning additional calories, your weight will
decrease. If you consume the same number of calories as your total daily expenditure (TDE)
your weight will be maintained. Finally, if your calorie intake is more than your TDE,
your weight will increase.

There are 3 different macronutrients, protein, carbohydrates, and fat, which are broken down
to form energy (in the measure of calories). Each macronutrient has different benefits, and it is
important not to cut any of these out in order to promote overall health and well-bring. The three
macronutrients have different calorie contents and differ in terms of macronutrients.

Fat = 9 calories per gram

Protein = 4 calories per gram
Carbohydrates = 4 calories per gram

Therefore, fat is the most calorie-dense macronutrient and is required in lower amounts than protein
and carbohydrates. It is still important to get a good balance of all three in your diet. Protein is
the cornerstone of the eating plan as it plays an essential role in health, immunity, muscle growth
and recovery. Protein has also been found to improve satiety and reduce cravings. Wholegrain
carbohydrates with a higher fibre content are included in the eating plans to improve digestion,
blood sugar stability and sustained energy levels. Healthy fats (options that are high in unsaturated
fats) are recommended to improve satiety, energy levels and ensure overall health.

It is important to note that the meal plan is not a fad diet and focusses on including all food
groups and macronutrients. A calorie deficit is the most sustainable 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%
MORNING
BREAKFAST
CHOOSE 1 MEAL

1. SHAKSHUKA 3. LOADED PROTEIN 4. MINI BREAKFAST

• 1/2 cup butter beans
• 1/2 cup chopped fresh or canned SMOOTHIE QUICHE
tomatoes • 1 serving NPL Diet Pro
• 1/4 onion, diced • 1 frozen banana MAKES 2 SERVINGS
• Paprika, basil, cumin, salt and pepper • 1 cup milk of choice (unsweetened • 5 large eggs
• 30 g feta cheese almond, oat or low fat cows milk) • 1/2 cup milk of choice
• 2 large eggs • 1 tbsp nut butter (unsweetened almond, oat or low
• 1 tsp olive oil • 1 handful of ice fat cows milk)
• water to reach desired consistency • 2 round of feta (30 g)
Method: • optional: 1 tsp cocoa powder • 1 cup baby spinach
1. Heat olive oil in pan over medium heat. or instant coffee • Salt and pepper
Saute onion until translucent in colour. • Serve with 1 slice 100% rye or seed
2. Add beans, chopped tomatoes, herbs, Method: bread per person
salt and pepper. Saute for 2 minutes 1. Blend in a smoothie maker or food
while stirring. processor until smooth. Method:
3. Make a well in the middle of the tomato 1. Pre-heat oven to 180 degrees, spray
mixture and break eggs into the well. cooking spray into 4-6 muffin holes in a
Cover with a lid to steam eggs for 1 min. baking tray.
4. Serve immediately 2. Beat eggs and milk together, crumble in
feta and add chopped baby spinach.
Season and mix well.
2. CREAMY RICE 3. Add batter into muffin trays and bake for
10-15 minutes until cooked and golden.
PORRIDGE 4. Serve with toast.
• 40 g NPL Cream of Rice
• 200 ml water (room temperature)
• 1 tsp nut butter
• 1/2 cup chopped fruit
(e.g. peaches, mango, berries, banana)
• 1/2 tsp ground cinnamon MID-
• 1/4 cup milk of choice
MORNING
Method: CHOOSE 1 SNACK
1. Cook NPL Cream of Rice as per
instructions on the packaging.
QUICK TIP
2. Top with chopped fruit, ground
cinnamon,milk and nut butter If you are not hungry at snack time,
1. SNACK PLATE
you can choose to forgo that snack.
It is important to listen to your body • 1/2 cup carrots, cut into sticks
and your hunger cues. We do not
recommend skipping meals as this • 1 cup cucumber, cut into sticks
often results in being hungry later in
the day and can result in snacking
• 4 tbsp hummus or cottage cheese
on foods that are not on plan. • 1 rice cake

2. PROTEIN SNACK
• 2 Hard-boiled eggs
• 1 Green apple

3. PROTEIN MOUSSE
• 100 g plain low fat yogurt
• 1 serving NPL Diet Pro
• Mix protein powder into yogurt and enjoy
 LUNCH
LUNCH
CHOOSE 1 MEAL

1. STEAK AND 2. ASIAN INSPIRED

COUSCOUS SALAD VEGGIE BOWL
•
•
120 g cooked lean steak or beef fillet
1/4 cup uncooked couscous
•
•
1/4 cup brown rice, uncooked
1/2 of an avocado, cubed
3. TUNA MAYO
•
•
1/4 cup boiling water
1/2 cup shredded cabbage
•
•
1/2 cup baby spinach
1 tbsp soy sauce SARMIE
• 1 tsp sesame seeds • 200 g edamame beans (or butter beans/
• 1 tsp balsamic vinegar chickpeas/lentils) • 1 tin tuna in salt water, drained (100 g)
• Salt and pepper • 1/2 cup cubed cucumber • 3 tbsp lite mayonnaise
• optional: pickled ginger 10 g • 1 brown sandwich thin or 2 slices
kJ-controlled bread
Method: • 1/4 of a red onion, sliced
1. Add couscous to a bowl, cover with Method: • lettuce and tomato, unlimited
boiling water and cover the bowl with a 1. Boil water in a pot on the stove, add
plate or lid to steam for 5 min. brown rice and cook until done.
Fluff up with a fork. Drain water. Method:
1. Mix drained tuna and
2. Cut steak into strips, stir through 2. Add rice into a bowl, top with cubed mayonnaise together.
cabbage and top with sesame seeds, avocado, edamame beans, cucumber
balsamic vinegar and salt and pepper. and baby spinach. 2. Place lettuce, tomato and red onion
onto sandwich and top with tuna.
3. Drizzle with soy sauce and add pickled

4. CHICKEN, PUMP-
ginger if preferred.

KIN & FETA SALAD

• 120 g cooked chicken breast,
cut into strips
• 200 g steamed pumpkin cubes
• 1/2 cup sweetcorn, steamed/cooked
• 1 cup baby spinach
• 1/2 a round of feta
• 1 tbsp lemon juice
• Salt and pepper

Method:
1. Add cooked chicken, pumpkin and
QUICK TIP sweetcorn to a bowl.
2. Toss together with torn spinach leaves &
Preparing your meals in advance will
help you to stick to your plan when Crumble feta over.
life gets busy.
3. Drizzle with lemon juice and season.

MID-AFTERNOON 3. PROTEIN BALLS

CHOOSE 1 SNACK Makes 12 — Serving size: 2 balls
• 3/4 cup oats (uncooked)
1. BILTONG 2. SMOOTHIE •
•
1/2 cup nut butter of choice
3 tbsp maple syrup or honey
• 1/2 a banana • 1 serving NPL Diet Pro
• 1 apple
• 1 serving NPL Diet Pro • 2 tbsp sugar free chocolate chips
• 50 g lean biltong
• 1 tsp nut butter
• Water and ice 1. Mix all ingredients together roll into balls.
2. Refrigerate for 1-2 hours before enjoying.
E VENING
DINNER
CHOOSE 1 MEAL

1. THAI FISH CAKES

QUICK TIP
MAKES 4 SERVINGS Be mindfulof sauces, condiments
and salad dressings. They are often
• 600 g skinless boneless hake fillets packed with hidden calories.

• 1/2 cup chopped coriander, fresh

• Juice of half a fresh lime
• 1/4 cup corn flour
• 2 eggs, whisked
• 1/2 an onion, finely diced
• 1/2 tsp salt
• Black pepper to taste

Serve with:
2 cups green salad per person
1/2 cup cooked brown rice per person

Method:
1. Place hake fillets into a food processor and blend until
smooth. This can also be done in a bowl with a fork.
2. Add chopped coriander, corn flour, egg, onion, salt and
pepper and mix well.
3. Leave the bowl of mixture in the fridge for 20 minutes
to firm up.
4. Shape into fish cakes,
5. Cook each fish cake on a non-stick pan over medium heat,
turning when each side is golden. The fish cakes can also be
cooked in the air-fryer.
6. Boil rice until done. Plate up fish cakes with rice and green salad.
2. STEAK & SWEET
POTATO CHIPS
QUICK TIP MAKES 2 SERVINGS
Remember the basic rule of calories • 600 g lean steak (raw weight)
in vs calories out. Think about
portion control.The advantage of
• 600 g sweet potato chips or wedges (uncooked)
this plan is it increases satiety. • 500 g green beans, trimmed
• 2 tbsp olive oil
• 1 tbsp lemon juice
• salt, pepper, paprika
• 4 tbsp lite mayonnaise

Method:
1. Preheat oven to 180 degrees, place chips on a baking tray,
drizzle with olive oil and season with salt, pepper and paprika.
2. Bake for 20 minutes or cook in the air-fryer until
cooked and golden.
3. Heat a wok or pan over medium heat, add 1 tsp of the olive
oil and saute green beans with pepper and lemon
juice for 5 minutes.
4. Grill or pan-fry steak as preferred.
5. Serve steak with sweet potato fries, green beans and a
dollop of lite mayonnaise.
E VENING
DINNER
MORE OPTIONS

3. BUNLESS OSTRICH
BURGERS
MAKES 1 SERVING
• 2 lean ostrich patty
• 2 large brown mushroom
• 1 tbsp low fat cottage cheese
• 1 handful lettuce leaves
• 1 sliced tomato

Serve with:
• 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 preffered.
3. Cut the stalks out of the mushrooms, fry in pan on
each side for 5 minutes.
4. Plate up burgers, laying the lettuce onto the mushroom,
topping with the patty, tomato and cottage cheese.
5. Steam or air-fry the baby potatoes,
drizzle with olive oil and garlic.
6. Serve burgers with baby potatoes.
QUICK TIP
Do not underestimate the power
of water. We are often thirsty and
not hungry.

4. HEALTHY WRAP PIZZA

MAKES 1 SERVING
• 1 wholewheat wrap (45 g)
• 130 g cooked chicken/mushrooms/beef strips/lean ham
• 2 tbsp tomato puree
• 1 cup baby spinach
• 1 tsp oregano
• 30 g mozzarella cheese, grated

Method:
1. Preheat oven to 180 degrees.
2. Place wrap onto a baking tray and spread with tomato puree.
3. Place protein topping, spinach and mozzarella on
top, season with oregano.
4. Bake for 10 minutes until crispy.
 TRACKING
YOUR PROGRESS
Weighing yourself is a good way to monitor your progress, however it is not
the only or most accurate metric. It is well known that muscle weighs more per
gram than fat does, and therefore the growth of new muscle tissue may result in
an increased number on the scale. The increase in body weight due to increased
muscle mass is not long-term as the body’s metabolic rate generally speeds up
when the body has a higher muscle to fat ratio.

We recommend recording your weight at the start and end of your journey.
You can also monitor your weight once weekly for continuous tracking and
motivation. When measuring your weight, weigh yourself first thing in the morning
before you have had anything to eat or drink. We recommend you do not wear
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.

Hip circumference: measure using a measuring tape, standing with your feet
together. Your hip circumference is measured around the hip bones which is the
widest point below your waist and hips.

Waist circumference: measure using a measuring tape, standing with your

feet together. Your waist circumference is measured at your waistline, below your
ribs, at the narrowest point of your abdomen.

Body fat percentage: the most accurate body fat calculations are done
using skin fold callipers to measure subcutaneous fat, biokineticists and personal
trainers are usually able to perform this measurement. Alternatively, a body fat
scale can be used for the measurement of body fat.
 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. 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 your body needing to recover and your muscle
tissue to repair, this may make you feel hungrier. For this reason, our meal plan is high in protein to aid
recovery and keep those cravings at bay.

Weight fluctuations: When you start training, building more muscle tissue may result in
inflammation and fluctuations in water weight. This generally settles down a few weeks into your
journey, particularly when 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 and soreness. Using a BCAA intra-workout
supplement like NPL BCAA Amino Pro, BCAA EAA 12:1:1 or Amino Burn during training might help
reduce these effects.

Happy hormones: endorphins, otherwise known as “happy hormones”,

like dopamine are released during exercise.
These feel-good hormones are a great
way to keep you motivated.
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