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For fried, omelets or scrambled try to always dry fry in a non stick pan. Butter and oils are added calories.

Adding herbs, chilies, onions and garlic are a great taste sensation to breakfast "who said life had to be bland"


Always choose the low fat cut of meat, or remove the fat before cooking, avoid pork fat all together and remove the skin from your chicken.

You can mix and match this diet plan as it suits your lifestyle.


Depending on your likes and dislikes, make your salads out of as many or few of the following ingredient list.

Lettuce of all varieties, baby spinach, cabbage of all varieties  avocado, beans, celery, split peas, beetroot, eggplant, tomatoes of all varieties, cucumber, corn, onions,  spring onions, bell peppers all colours, mushrooms, broccoli and cauliflower are great to add to your salad for added variety and fiber, fresh herbs are wonderful for flavour, try fresh basil leaves or mint leaves.

Add cheese to any salad but keep it to 50 grams per day.

If you feel you really need dressing, try a heaped table spoon of humus as an alterative. 


When cooking vegetables, steamed or blanched is best, if you are wanting to roast, use cooking sprays instead of poring oil or using animal fats, canola or olive sprays are ideal, just one spray to lightly coat is enough.  

As a starter to any meal, try roasting tomatoes, bell peppers, pumpkin, beetroot, onions and garlic, for approximately one hour at 180C or until the vegetables are soft, then blend together for an amazing soup. Mix and match your favorite Veg to suit you.  If you haven't tried roasted garlic before, it becomes very sweet and super delicious when roasted, place the entire  garlic head in with the other vegetables, after cooking just gently squeeze the soft cooked clove from the outer papery skin.

Once again depending on your likes and dislikes, choose as many or few of the following ingredient list.

Asparagus, artichoke, bok choy, brussel sprouts, broccoli, cauliflower, corn, eggplant, silverbeet, cabbage, watercress, mushrooms, Zucchini, Pumpkin try cooking vegetables with dry herbs for extra flavour. 

1. WATER, 8-10 glasses per day, that's 2.5 liters.
Add a slice of lemonlime or fresh herbs to keep things interesting..

2. Avoid sugar it is the devil.
Cut out sports and fizzy drinks, sweets, cakes, muffins etc... We have more information on our sugar page More

3. Keep active. 
Go for walks after dinner, park a few streets away from work, take the stairs rather than using the lift, every bit of energy expenditure counts.

4. be the best you can be today, only eat until your satisfied, listen to your body.

Body Engineering guidelines  

This diet plan is desinged for those of us that don't want to feel pressured, The meals are simple and easy to prepare, so simply stick with the ingredents listed, move days around repeat days to suit you.  Enjoy a healthy lifestyle.

Breakfast: Two egg omelet with tomatoes and onion.

Lunch: Baked salt and pepper chicken wings or drums.

Dinner: Home made cheeseburgers, wrap your homemade beef patty and extra salad in iceberg lettuce, (No bread bun).


Breakfast: Scrambled eggs with a sprinkle of chilly flakes.

Lunch: Fresh tuna or tinned in brine or water, with as many of your favourite salad ingredients.

Dinner: Beef steak with mushrooms and side salad.


Breakfast: Tomatoes wrapped in turkey bacon or pork bacon, bake or grill.

Lunch: Crustless quiche, packed with pre cooked bacon, mushrooms and herbs, like oregano and or basil.  You can add any meat's and veg to a crustless quiche, baking in muffin tins are a great idea for lunch size portions.

Dinner: Home made taco's, use iceberg lettuce instead of the taco shell, enjoy one table spoon of sour cream, and salsa with your chili mince.


Breakfast: Scrambled eggs with red peppers and onions.

Lunch: Chicken kebabs.

Dinner: Salmon or fish with asparagus spears and or green been's.


Breakfast: Two egg omelet with ham and onion.

Lunch: Chicken salad.

Dinner: Pork chop with vegetables.


Breakfast: Omelet with baby spinach and a shaving of garlic.

Lunch: Portobello mushrooms with bacon.

Dinner: Lamb steak with salad, add some fresh mint to your salad for extra flavour


Breakfast: Bacon and eggs.

Lunch: "Antipasto", selection of cold cuts, olives, sundried tomatoes, olives and pickles.

Dinner: Roast chicken with baby spinach and feta salad or roast vegetables.

Seven day diet plan

To be considered as a guideline, if you don't like a particular meat, salad, or vegetable  replace it with one you do like from the list.

While portion size is important we believe getting  started with healthy fresh  foods, cutting back on carbohydrates and sugar is the best way to start your positive approach to a healthier fitter body 

Healthy Food RecipesExercise & Fitness Tips  Understanding Diet Plan'sCrossfit  Fitness boot camp


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Low-Carb Ketogenic Diet

Some healthy fats when on Keto Diet

lard, tallow, duck fat, and other animal fat.
coconut oil.
olive oil.
avocado oil.
peanut oil.
other nut oils (macadamia, almond, walnut, etc.)
sesame oil.