My Exact Meal Plan For A Full Day of Eating On My New Dieting Phase

FULL DAY
OF EATING
My exact meal plan for a

full day of eating on my
new dieting phase
Welcome.
Hi beautiful,
Thanks so much for

downloading my full day
of eating meal plan.
I mentioned on my Instagram that
I've started a new dieting phase which
I'll be following until mid July to get
extra shreddy for a few photoshoots
I've got lined up. I like to think I'm
pretty boss at writing meal plans,
especially when you're on lower
calories, hungry, need voluminous
foods and sweeter things to help curb
those cravings. This meal plan
actually has chocolate in it.. so yeah
enough said! I've decided to make this
meal plan available so you can see
how EASY dieting really can be when
you have the right plan. I hope you
enjoy following this with me!
Love Soph xxx

Need To Know.
Ok a few things - this is
something I'm following
personally. This is a deficit
for me and my body,
therefore I am able to lose
weight following this. If 1644
calories isn't a deficit for
you, you won't lose fat. Make
modifications anywhere you
please - this is just an
example of what works for
me. It's also Low FODMAP
friendly. Weigh everything
raw before cooking it for the
correct measurements. If you
track this in My Fitness Pal
there may be differences
depending on which foods
you're selecting and which
brands you're choosing. I've
tried to include brands
where applicable.
The Meal Plan
Calories: 1644 | Carbs: 154g | Protein: 140g | Fats: 52g
Meal 1: 36g carbs, 8g fat, 35.8g protein - 365 calories
Oats
30g rolled oats

100g frozen strawberries
12.5g powdered peanut butter (macro mike)
Beef mince
105g extra lean beef mince

65g zucchini
100g red capsicum
60g cherry tomatoes
Meal 2: 23.5g carbs, 7.8g fat, 33.4g protein - 315 calories
Turkey vegetable bowl
130g turkey mince (Steggles)

100g white potato
100g red capsicum
75g green beans
65g zucchini
14g organic ketchup
The Meal Plan
Meal 3: 37.1g carbs, 13.7 fat, 7.1g protein - 301 calories
Smashed avo toast
2 slices buckwheat toast (Naturis)

30g avocado
5g pecorino
7g organic butter
Meal 4: 37.3g carbs, 4.8g fat, 37g protein - 331 calories
Chicken bowl
130g chicken breast

200g Japanese pumpkin
65g zucchini
75g green beans
45g broccolini
100g red capsicum
14g organic ketchup
The Meal Plan
Meal 5: 18.7g carbs, 5.3g fat, 21.6g protein - 175 calories
Protein smoothie bowl
22g EHP Labs Isopept Cookies + Cream Protein Powder (use SOPH10
discount code here)
10g peanut butter (Mayvers)
80g frozen mixed berries
Snacks: 11g carbs, 12.9g fat, 5.2g protein - 183 calories
Coffee + chocolate
2 squares Lindt Sea Salt dark chocolate

250ml Almond Milk (Inside Out milk with coffee)
Join My Squad
I would love to have you join my squad!
My girls are KILLING their transformations + fat loss goals all around the
world following my
8 Week Lean Out Training Program (gym or home based available). If you're
ready to take your training and results to the next level you can purchase +
download your 8 Week Lean Out Training and Nutrition guide to get started!
GET YOUR LEAN OUT

PROGRAM HERE
12 WEEKS 8 WEEKS 4 WEEKS
4 WEEKS 12 WEEKS 8 WEEKS

Discounts
How good is saving money when you buy stuff? Here are
my discount codes that'll save you $$ when you buy stuff
**I've saved you time and hyperlinked all of these so you can click directly through to them
EHP Labs (supplements, protein powder + apparel): SOPH10

Current favourites: Isopept Cookies + Cream protein powder, OxyShred
passionfruit (pre-workout + fat burner),
Ryderwear (apparel) SOPH10

Current favourites: All seamless (I wear size XS in bottoms and S in tops)
STAX (apparel) SOPH10
Current favourites: Luxe Line Sherpa cropped crew, boyfriend sherpa hoodie,
black high waist tights, Luxe crop + LA bike shorts
Before You Speak Coffee (coffee der) SOPH10
Current favourites: Caramel flavour

Let's Get Social
Join the squad online to connect with all of the amazing women
following my programs. Here you can ask any questions, find
motivation and inspiration to continue to chase your goals!
Join the Facebook group here
Follow & tag your transformations on Instagram

@trainwith.soph @sophactivelife
#TWS #TrainWithSoph
Education and life found on YouTube
www.youtube.com/sophactivelife

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FULL DAY

My exact meal plan for a

Thanks so much for

Love Soph xxx

Meal 1: 36g carbs, 8g fat, 35.8g protein - 365 calories

30g rolled oats

105g extra lean beef mince

Meal 2: 23.5g carbs, 7.8g fat, 33.4g protein - 315 calories

Turkey vegetable bowl

130g turkey mince (Steggles)

Smashed avo toast

2 slices buckwheat toast (Naturis)

Meal 4: 37.3g carbs, 4.8g fat, 37g protein - 331 calories

130g chicken breast

Protein smoothie bowl

Snacks: 11g carbs, 12.9g fat, 5.2g protein - 183 calories

2 squares Lindt Sea Salt dark chocolate

GET YOUR LEAN OUT

12 WEEKS 8 WEEKS 4 WEEKS

4 WEEKS 12 WEEKS 8 WEEKS

EHP Labs (supplements, protein powder + apparel): SOPH10

Ryderwear (apparel) SOPH10

STAX (apparel) SOPH10

Before You Speak Coffee (coffee der) SOPH10

Current favourites: Caramel flavour

Join the Facebook group here

Follow & tag your transformations on Instagram

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