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  • Hodgson Health Typical Food Plan

    Ryan and Elly Hodgson www.hodgsonhealth.com

    No portion of this book may be used, reproduced or transmitted in any form or by any means, electronic or mechanical, including fax, photocopy, recording or any information storage and retrieval system by anyone but the purchaser for their own personal use. This manual may not be reproduced in any form without the express written permission of Ryan and/or Elly Hodgson.

    The information in this program is for educational purposes only. The information in this program is based on my own personal experiences and my own interpretation of research. It is not medical advice and we are not medical doctors.

    The information within this program is meant for healthy adult individuals. You should consult with your physician to make sure it is appropriate for your individual circumstances. Keep in mind that nutritional needs vary from person to person depending on age, sex, health status and total diet.

    If you have any health issues or concerns please consult with your physician. Always consult your physician before beginning or making any changes in your diet or exercise program for diagnosis and treatment of illness and injuries and for advice regarding medications.

    Disclaimer

  • Post Hodgson Health 7 days Kickstart

    Program Ok so as promised we wanted to discuss what happens after our 7 days Kickstart Booster program.

    We hope if anything you have experienced the benefits of eating these nutrient dense foods and perhaps became aware of previous eating habits.

    The 7 day plan pretty much followed the Paleo diet which eliminates processed foods, where as we know that in day to day life buying things from shops does help especially when having to travel or have more busier times, so we understand that and all our coaching is to suit each and everyone's lifestyle.

    So what we would suggest for a typical diet plan would be to follow something very similar to the Paleo Diet 80% of the time with the added 20% of foods you love and enjoy so that you never have to feel like you are missing out or depriving yourself of any food.

    Your relationship with food should be the number one priority so that is why we aim to ensure that you enjoy this aspect within reason as of course we want you to get results ultimately.

    You may have also noticed that by following the 7 day plan your protein totals for the day were high without having to use additional supplements like whey protein and or bars - we just wanted to inspire and remind you of different food/ meal ideas as we understand it can be confusing.

    Going forward here are some suggestions for a day to day living that is sustainable and remember you can always swap your meals around meal 1 could always be meal 4 for example.

    Please still track and make sure you're hitting your protein goal. You will need to make sure you don't go for carb based options

    each meal

    Ryan and Elly Hodgson www.hodgsonhealth.com

  • Meal 1 2 Eggs (scrambled, poached, boiled, fried with a low kcal spray) add green veggies for more bulk, with 1 slice of whole meal or other carb based source.

    50g oats with 1 scoop of whey

    Homemade Smoothie

    2 servings of fruit with Natural 0% fat yoghurt (add 1/2 - 1 scoop of whey to yoghurt for added protein)

    Protein Pancakes

    Turkey bacon, chicken sausage , 1 egg and 1 serving of carbs

    Meal 2 Meal 2 (snack based)

    1 piece of fruit

    2 eggs (if no other egg based meals)

    20g unsalted nuts

    snack of choice (ideally under 250 cals)

    Yoghurt with 1/2 - 1 scoop of whey protein

    Ryan and Elly Hodgson www.hodgsonhealth.com

  • Meal 3

    Meal 3 (lunch meal)

    A protein source with a carb based source ( sand which, wrap, rice , pasta, quinoa, potato etc)

    Soup (be aware of cream based) add carbs if required with macro goals.

    Salad bowl

    Meal 4 Meal 4 (evening meal)

    protein source with green veggies

    protein source with carb based

    frittata / omelette with mixed veggies

    Ryan and Elly Hodgson www.hodgsonhealth.com

  • Protein sources (serving suggestion around 200g) Lean beef (minced, steak etc) Chicken (breasts ideally no skin, sausages, whole chicken) Turkey (breasts, meatballs, mince, bacon) Quorn products Fish (white is lower in fats and calories) Tinned tuna Dairy Protein powder Nuts (20g)

    Carb sources (serving suggestion 100g - 200g) Sweet Potato Rice Pasta Quinoa Bread/ wraps/bagels Root vegetables Fruit Noodles Rice cakes Jam

    Ryan and Elly Hodgson www.hodgsonhealth.com

  • Dressings and sauces.

    Absolutely fine we would recommend looking at more lower in fat/ sugar to help with your macros.

    Swap oil for a low calorie spray.

    Great snack ideas

    Natural yoghurt with 1/2 - 1 scoop of whey with 1 crushed meringue add 1 serving of fruit.

    Tinned tuna with 4 rice cakes

    Protein pancakes made with egg whites.

    2 rice cakes with 20g no added sugar jam

    Chopped up cucumber - sprinkle sweeter on.

    1 chopped up courgette panfried with 20g low fat grated cheese.

    If low on calories things like peanut butter will help bring them up.

    Ryan and Elly Hodgson www.hodgsonhealth.com