WOMEN’S

NUTRITION DIET PLAN

10 WEEK 1 2 5- 1 40lb
INTRODUCTION & INSTRUCTION TO THE PLAN!
Results don’t come easy but with the right nutrition plan and workout program, you will not have to
worry about what to eat next. It’s all there for you! Our diet plans our delicious, healthy and effective!
We’ve even included recipes but you can always google your own! We believe in flexible dieting
(explained in our free E-Book). Therefore the diet plan is a GUIDE of what you should be eating to lose
weight. The closer you stick to this plan the easier it will be. Need more info? Check out our FAQ below!

Q&A C l i c k Here
3 WAYS TO KEEP
WEIGHTLOSS
SIMPLE
Q: What if I don’t want to eat the same thing everyday?
That’s fine! You are aloud to sub out food items as long as it fits your macros.
For example. O’Neil does not want pineapple so he will sub it out for 100g of strawberry’s or some other
fruit because the macros are going to match. He is subbing out a carb for a carb. You cannot sub out
chicken(protein) for a potato(carb) or an avocado(fat) for a protein(protein shake)
It has to make sense!

Q: What happens if I don’t lose weight?

Their could be many reasons why you don’t lose weight. What you can do is drop the calories to the
next week of the diet. (100 calorie drop)

Q: How much cardio should I do per day?

Cardio should be done 3-5x a week. Depending on the type of cardio you are doing 30-1hour is fine. The
goal is to always get at least 10k steps in a week. This is very important to your fat loss journey. If you
haven’t hit your 10,000 steps by the end of the go for a walk outside of up and down your stairs until
you hit it.

Q: Do you feel full or do you feel hungry?

If you try the diet plan for a few days and the calories make you feel full, the calories are most likely to
high then you should go to the next week. You should always feel slightly hungry(not starving) which
would help indicate a calorie deficit.
Q: What type of workout should I follow?
NLT offers a variety of programs from strength training, home workouts and high intensity boot-
camps. The type of workout you should follow is the one you enjoy the most! Some people like to
train on their own so they buy a program to follow, others like to have 1on1 tjme and hire one of our
coaches and some like to work our in a group and join our Bootcamp. As long as you train hard and
follow a good program you will get great results.

Q: How do I calculate my deficit calories?

Your NLT Coach will do this for you with our Bootcamp, personal training or macro coaching services.
If you only bought the meal plan, the fastest way to do this is use a calorie calculator app. My go to
choice is https://www.damnripped.com/tdee-calculator/ . If you need help feel free to send us a
message!

Q: Can I have Cheat meals?

NLT rule is once you lose your first 5lb then you can enjoy a cheat meal! Reward yourself after achiev-
ing a goal. After your first 5lb you can have one cheat meal(not cheat day) once a week. An even
better approach is to add a high carb day. So every 7-9 days you will add an extra 100g carbs to your
diet. This will help boost metabolism and help you stay burning fat as well as provide you with a huge
energy boost.

Q: What condiments can I add to my food?

In the NLT E-Book we go over a wide range of spices and confinement’s that’s you can add to your
food for extra flavour. We also include them in our recipes. You can add “low calorie” or “calorie free”
things to your food. If you include other items that have a good amount of calories this needs to be
tracked because it can add up by the end of the week and even take you out of your deficit causing
you not to lose weight.

WATCH VIDEO INSTRUCTIONS HERE

*If your questions or concerns have not been answered here, then please feel free to email us
at trainwithnolimits@gmail.com. We will respond to you within 24 hours. Be sure to make the
subject title "FAQ", to be able to find your email quickly due to amount of volume of emails.
WEEK 1 Total Calories: 2000(1999)
Fat 72g
Carbs 201g
Protein 145g

Macro Breakdown
39% Carbs • 32% Fat • 29% Protein
BREAKFAST Calories 421 • 46g Carbs
17g Fat • 21g Protein

1 slice whole grain bread

2 eggs
SNACK #2
Calories 411 • 28g Carbs
16g Fat • 39g Protein
1 (125g) container Astro plain yogurt
mixed with 1tsp honey 1 scoop protein powder
114g strawberry’s 2 tbsp natural peanut butter
2 quakers caramel rice cakes
SNACK #1
Calories 241 • 21g Carbs
5g Fat • 30g Protein

DINNER
Calories 537 • 66g Carbs
1 scoop Diesel Protein Powder 17g Fat • 30g Protein
100g pineapple
BAKED COD RECIPE
2 Tbsp hummus
1 tsp lemon juice
Dash of cayenne pepper
LUNCH
Calories 388 • 39g Carbs
17g Fat • 25g Protein 3.5oz baked cod
1 tbsp olive oil
YUMMY BAKED CHICKEN
1 cup green bean
1 Tsp garlic powder
173g of potato
1 tsp onion powder
1 tsp Peprika
1 tsp oregano
1 tbsp olive oil
3.5oz chicken breasts
1 cup brown rice
1cup green beans
WEEK 2 Total Calories: 1900(1896)
Fat 67g
Carbs 194g
Protein 143g

Macro Breakdown
40% Carbs • 31% Fat • 39% Protein
BREAKFAST Calories 335 • 24g Carbs
16g Fat • 27g Protein

BREAKFAST BURRITO

SNACK #2
55g turkey kielbasa Calories 240 • 32g Carbs
5g Fat • 17g Protein
1 egg
63g egg whites/2 egg whites 28 grams(1 package, raw) oatmeal
1 tbsp Guacamole Waldens 0 calories maple syrup
1 tbsp light sour scream 1 tsp cinnamon
1 cup Fairlife brand chocolate milk

SNACK #1
Calories 245 • 34g Carbs
7g Fat • 28g Protein
DINNER
Calories 489 • 39g Carbs
23g Fat • 32g Protein
1 scoop Diesel Protein Powder
200g Grapes CHICK PEA TILAPIA SALAD RECIPE
100g tilapia

LUNCH 100g chickpeas

Calories 604 • 54g Carbs
25g Fat • 28g Protein
1 red bell pepper diced
PARM CHICKEN WITH SPAGHETTI 1 tomato diced
16g panko bread crumbs 1 tbsp of olive oil for cooking
1 tbsp parm cheese 1 tsp of olive oil mixed with 1 tbsp of
28g reduced fat mozzarella balsamic vinegar for dressing
1 tbsp butter
1/2 cup marinara sauce
3.5oz skinless chicken breast
150g spaghetti spinach
WEEK 3 Total Calories: 1800
Fat 59g
Carbs 170g
Protein 143g

Macro Breakdown
38% Carbs • 30% Fat • 32% Protein
BREAKFAST Calories 393 • 55g Carbs
11g Fat • 23g Protein

BANANA PANCAKES
2 bananas
SNACK #2
Calories 191 • 4g Carbs
8g Fat • 29g Protein
1/2 cup/4.5 egg whites
1egg 1 scoop diesel protein powder
1 tbsp becel light margine Half avocado
0 calorie Walden farm maple syrup

SNACK #1 DINNER
Calories 345 • 38g Carbs Calories 345• 31g Carbs
10g Fat • 27g Protein 9g Fat • 27g Protein

170g Plain Greek yogurt LEAN GROUND BEEF WITH

TOMATOES AND ZUCCHINI
50g granola
4oz lean ground beef
1 tsp honey
1 tsp of dried garlic flakes
Few sticks of celery
Dash of pepper
1 tbsp natural peanut butter
1 tsp fresh or dried basil
1/2 cup brown rice
LUNCH
Calories 330 • 38g Carbs
10g Fat • 23g Protein 1/2 cup diced tomato
TURKEY SANDWHICH 1/2 cup diced zucchini
2 slices whole wheat bread 1/2 cup diced onion
2oz turkey deli meat
Lettuce
SNACK #3
Calories 200 • 4g Carbs
11g Fat • 15g Protein
1 slice(20g) havarti cheese
Quest Protein Bar
WEEK 4 Total Calories: 1700 (1681)
Fat 57g
Carbs 161g
Protein 139g

Macro Breakdown
38% Carbs • 30% Fat • 32% Protein
BREAKFAST Calories 440 • 62g Carbs
13g Fat • 22g Protein

1 cup almond milk

1 cup Kellogg’s protein cereal
SNACK #2
Calories 256 • 21g Carbs
1 Astro 100g plain yogurt mixed with 11g Fat • 20g Protein
50g of granola
GROUND TURKEY WITH
0 calorie Walden's maple syrup SWEET POTATO
3oz ground turkey
1 tsp garlic powder
LUNCH
Calories 365 • 43g Carbs
8g Fat • 29g Protein
1 tsp onion powder
CHICKEN STIR FRY 1 tsp of dried parsley
4oz chicken breast 1 tsp olive oil
1 tsp olive oil Dash of pepper
1 garlic clove 150 g sweet potato
1 tbsp reduced sodium soy sauce 6 spears of asparagus
1 tbsp sesame seeds
DINNER
Calories 381 • 15g Carbs
Dash Pepper 23g Fat • 36g Protein

1 tsp minced Ginger

CHICKEN SPINACH SALAD WITH
1 cup mixed chopped mixed veggies CRUSHED ALMONDS
1 cup brown rice 2 cups of spinach
4oz skinless chicken breast

SNACK #1
Calories 211• 20g Carbs 0.5 cup shredded carrots
2g Fat • 32g Protein
30g feta cheese
1 scoop diesel protein powder 1 tsp olive oil
100g Dry roasted chick peas 6 crushed almonds
1 tbsp balsamic vinegar
WEEK 5 Total Calories: 1600 (1583)
Fat 52g
Carbs 147g
Protein 142g

Macro Breakdown
36% Carbs • 29% Fat • 35% Protein
BREAKFAST Calories 456 • 55g Carbs
13g Fat • 29g Protein

SWEET POTATO PANCAKES

SNACK #2
Calories 191 • 4g Carbs
1 egg 8g Fat • 28g Protein

157.5g egg whites/4.5 egg white 1 scoop diesel protein powder

200g sweet potato Half avocado
Mixed together
DINNER
Calories 345 • 17g Carbs
15g Natural peanut butter 23g Fat • 38g Protein
0 calorie Walden farms syrup on top
TURKEY BURGER
4oz turkey burger
SNACK #1
Calories 251 • 18g Carbs
7g Fat • 30g Protein 2 slices of whole wheat bread (or a bun)
1 scoop Diesel Protein Powder 2 cups lettuce
1/2 cup of Energy Trail Mix 5 croutons
2 tbsp Parmesan
1 tbsp balsamic vinegar
LUNCH
Calories 345• 31g Carbs
14g Fat • 27g Protein

BALSAMIC CHICKEN AND TOMATO

1 tsp Balsamic Vinegear
1 tsp whole grain mustard
2 garlic cloves
1 tsp olive oil
1 cup grape tomatoes
2 sprig rosemary
4oz chicken breast
175g brown rice
Avocado (on the side)
WEEK 6 Total Calories: 1500 (1498)
Fat 46g
Carbs 135g
Protein 137g

Macro Breakdown
36% Carbs • 28% Fat • 36% Protein
BREAKFAST Calories 410 • 39g Carbs
18g Fat • 22g Protein

BREAKFAST SANDWICH

SNACK #2
Calories 111 • 0g Carbs
1 egg 0g Fat • 27g Protein
2 slices turkey bacon
1 scoop diesel protein powder
19g cheddar cheese
2 slices of whole wheat bread
Lettuce
DINNER
Calories 385 • 27g Carbs
16g Fat • 36g Protein
0 calorie sauce of choice
CHICKEN TORTILLA

SNACK #1
Calories 146• 9g Carbs 4oz skinless chicken breasts
0g Fat • 28g Protein
1tsp lime juice
1 scoop Diesel Protein Powder 1 tsp Chili powder
1 clementine 1 tsp olive oil
1 clove roasted garlic

LUNCH
Calories 446 • 59g Carbs 1 cup roasted green peppers
12g Fat • 24g Protein
100g coriander fresh
HOMEMADE HAMBURGER HELPER 19g cheddar cheese -shredded
1 tbsp Cornstarch 1 tbsp salsa
1 tbsp onion powder 1 whole wheat tortilla
1 tbsp garlic powder
1 cup almond milk
1/2 cup vegetable tomato soup
1 cup reduced sodium chicken broth
64g Chickpea macaroni
3oz lean ground beef
WEEK 7 Total Calories: 1400
Fat 44g
Carbs 117g
Protein 132g

Macro Breakdown
34% Carbs • 28% Fat • 38% Protein
BREAKFAST Calories 290 • 21g Carbs
8g Fat • 31g Protein

2 Oscar Mayer turkey bacon

38g (small pack Quaker) of oatmeal with
SNACK #2
Calories 216 • 12g Carbs
dash of cinnamon 2g Fat • 30g Protein

173g cup of egg whites 1 scoop diesel protein powder

2 tbsp hummus

SNACK #1
Calories 155 • 27g Carbs
3oz baby carrots
2g Fat • 7g Protein

100g 0% Fat yogurt

DINNER
Calories 329 • 16g Carbs
5g of granola 18g Fat • 36g Protein

CHICKEN SPINACH SALAD

LUNCH
Calories 414 • 48g Carbs
6g Fat • 27g Protein 4oz chicken breasts
2 cups spinach
HONEY ROASTED CHICKEN AND Half avocado
SWEET POTATOES SKILLET
1 tbs balsamic vinegar
4oz skinless chicken breasts
30g feta cheese
1 tsp olive oil
1 tbs pumpkin seeds
dash of pepper
1 tsp garlic powder
1 tsp Italian herb seasoning
10 Dried cranberries
4 crushed pecans
100g Sweet potato
WEEK 8 Total Calories: 1300
Fat 43g
Carbs 107g
Protein 126g

Macro Breakdown
32% Carbs • 29% Fat • 39% Protein
BREAKFAST Calories 205 • 19g Carbs
6g Fat • 14g Protein

EGGS, FRENCH TOAST & BACON

SNACK #2
1 slice whole wheat bread Calories 111 • 0g Carbs
0g Fat • 27g Protein
1 tsp cinnamon
1 tbsp vanilla extract 1 scoop diesel protein powder
63g/ 2 egg whites
2 slices turkey bacon
DINNER
Calories 249 • 12g Carbs
10g Fat • 35g Protein

SNACK #1 Calories 253 • 25g Carbs

9g Fat • 25g Protein BAKED LEMON CHICKEN
1 tsp honey
170g Kirkland plain green yogurt
Minced garlic
0 Calorie Walden farms syrup
1 tsp ground pepper
20g Bran buds
1 tsp olive oil
Few sticks of celery with 1 tbsp
natural peanut butter 150g roasted sweet potato
5oz skinless chicken breast
LUNCH
Calories 333 • 28g Carbs
14g Fat • 28g Protein

ASIAN TURKEY STIR FRY

1 tsp olive oil
4oz ground turkey
1 cup chopped veggie mix
Lime zest
1 tsp lime juice
1 tsp ground ginger
1 tsp garlic powder
1 tsp black pepper
1 tsp onion powder
1tsp coconut amino sauce
8.5g Seasome seeds
150g quinoa
WEEK 9 Total Calories: 1200 (1197)
Fat 38g
Carbs 94g
Protein 127g

Macro Breakdown
INTERMITTENT FASTING (No Breakfast)
33% Carbs • 26% Fat • 41% Protein

LUNCH SNACK #2
Calories 256 • 4g Carbs Calories 191 • 4g Carbs
18g Fat • 21g Protein 8g Fat • 28g Protein

TURKEY COBB SALAD 1 scoop diesel protein powder

2 cups baby spinach Half avocado
3 Cherry tomatoes (cut in halves)
1 slice of turkey bacon (crushed in bits)
DINNER
Calories 296 • 35g Carbs
4g Fat • 29g Protein
2 ground turkey
30g feta cheese LEMON & DILL CHICKEN
1 tsp of olive oil 1 garlic clove
Dressing - mix 1 tsp of Dijon mustard 1 cup reduced sodium chicken broth
with 1 tbsp of Apple cider vinegar 1 tsp of chopped fresh dill
1 tsp lemon juice
SNACK #1
Calories 157 • 11g Carbs
0g Fat • 28g Protein 1 cup reduced sodium chicken broth
1 scoop diesel protein powder 100g onion
128g/1 cup watermelon 4oz skinless chicken breast
150 grams quinoa

MID-DAY MEAL
Calories 301 • 38g Carbs
8g Fat • 21g Protein

SOUTH-WESTERN BAKED TILAPIA

Dash garlic powder
Dash Chili powder
Dash black pepper
Dash cayanne pepper
Spray of Lime
3oz tilapia
1 cup broccoli
150 grams brown rice
WEEK 10 Total Calories: 1100 (1080)
Fat 30g
Carbs 86g
Protein 124g

Macro Breakdown
INTERMITTENT FASTING (No Breakfast)
31% Carbs • 24% Fat • 45% Protein

LUNCH
Calories 285 • 21g Carbs

DINNER
11g Fat • 25g Protein Calories 310 • 27g Carbs
7g Fat • 35g Protein
ASIAN STYLE SALAD
OVEN BAKED CHICKEN
2 cups chopped salad mix
1tsp olive oil
1/2 cup shredded carrots
1 cup green beans
1 tbs olive oil
1/2 cup basmati rice
1/2 cup edamame
5.3oz skinless chicken breast
8.5g sesame seeds
Dash of paprika
30g feta cheese
Dried oregano, basil or Italian seasoning
123g/4 egg whites
Dash of Garlic powder
1 tbsp balsamic vinegar
Dash of pepper
Few slices of cucumber

SNACK #1
Calories 153 • 22g Carbs
1g Fat • 20g Protein SNACK #3 Calories 111 • 0g Carbs
0g Fat • 27g Protein

170g Kirkland plain Greek yogurt 1 scoop diesel protein powder

20g bran buds

SNACK #2
Calories 220 • 16g Carbs
12g Fat • 16g Protein

1 cup of fair life chocolate milk

4 almonds
SUPPLEMENTS
Here is a list of supplements we recommend taking to help with your fat loss journey!

PROTEIN POWDER FISH OIL

Protein is an essential macronutrient that helps build What are the benefits of fish oil?
muscle, repair tissue, and make enzymes and hormones. EPA and DHA are omega-3 fatty acids that are found
Using protein powder may also aid weight loss and help in fish oil. Consuming these regularly supports heart
people tone their muscles. and cardiovascular health, maintains healthy eye
Glutamin. Source www.medicalnewstoday.com function, and reduces mild joint inflammation and
reduces the symptoms of mild arthritis.

It also helps to maintain healthy blood fats, supports

brain health, and cognitive function.
Source: www.blackmores.com

PERFECT SPORTS TC NUTRITION

DIESEL (whey) POWER PLANT (vegan) BELIEVE SUPPLEMENTS OMEGA
$89.99(5lb) $49.99(2lb) $49.99

BCAA( OR EAA)
Branched-chain amino acids (BCAAs) are a group of
three essential amino acids: leucine, isoleucine and valine. FAT BURNER
BCAA supplements are commonly taken in order to Fat burners work in a variety of ways. They can boost
boost muscle growth and enhance exercise performance. energy, help curb appetite, promote fat to be used for
They may also help with weight loss and reduce fatigue energy, and even increase your metabolism and core
after exercise. Source: www.healthline.com temperature so you burn more calories throughout the
day Source-Phd.com

TC NUTRITION HYDRAMINO
BELIEVE SUPPLEMENTS
$44.99
ENERGY+ BURNER
$64.99

MULTI VITAMIN
Multivitamins are a combination of many different PROBIOTICS
vitamins that are normally found in foods and other Probiotics promote a healthy balance of gut bacteria
natural sources. Multivitamins are used to provide and have been linked to a wide range of health
vitamins that are not taken in through the diet. benefits. These include benefits for weight loss,
Multivitamins are also used to treat vitamin deficiencies digestive health, immune function and more.
(lack of vitamins) caused by illness, pregnancy, poor Source: www.healthline.com
nutrition, digestive disorders, and many other conditions.
Source : everydayhealth.com

ALANI NU MULTIVITAMIN
$39.99