NXT LEVEL NXT Shape program Meal plan & recipes User Guide

Table of Contents

WELCOME TO THE NXT SHAPE PROGRAM

Hey you!

Congrats on the purchase of your NXT Shape program! We are glad you chose us as your nutrition partner to help you reach your goal.Our mission is to help you achieve a more toned and lean body. If you want to lose body fat, while improving your body shape and increasing your fitness level, this program is made for you.It has been set up for both males and females who are looking for guidance and a concrete action plan to build a leaner body. It approaches weight loss, and more specifically fat loss, from a 360° angle. At NXT Level, we believe that the results of the effort we put into our workouts are fueled by what we eat on a daily basis.Therefore, while this part of the program focuses solely on nutrition, the second part guides you through short and intense no equipment workouts that will challenge your body and help you achieve great results.It is important to note that the NXT Shape program has been made for healthy adults (above 18 years old) who do not have health concerns. If you have any health issue (diabetes, hypertension, heart disease…), taking any medication, are pregnant, or breastfeeding, you must refer to your doctor and follow her/ his recommendations about your nutrition and workout plans.Now that this is said, let’s dive into the ins and outs of NXT Shape right away.

Team NXT Level

MEAL PLAN #1

All recipes are detailed from page 14

Tip: All meals have been made to have approximately the same calorie content and macronutrients ratio so you can move them around as youwant.

RECIPES

Breakfast

Yogurt bowl with 5-min granolaTropical smoothie bowlFruity bowl cakeMaxi pancake banana choc’ toppingCreamy chocolate peanut butter overnight oatsBreakfast muffins and Greek yogurtSalmon and egg toast with fruit salad

Lunch & Dinner

Chicken burrito bowlBBQ pulled chicken wrapsChicken burger in flat bread with sweet potato friesChicken skewers, golden rice and veggiesSalmon and asparagus “en papillote” with roasted potatoes and fruit salad dessertSalmon pasta with green beansStir fry beef, rice and veggiesSesame beef, brown pasta and veggiesLoaded sweet potato with shrimpsChili Prawns, couscous, carrots and peasEgg buddha bowl, honey mustard dressingLentils and salad bowlSweet potato, carrot soup with a drizzle of coconut milkTuna Pizzatilla with salad

Adjust the recipes to your needs:

All recipes are detailed for profile 1. For profiles 2 to 4, check pages 36 to 39.

PROFILE 1 NEEDS ≈ 1500 kcal / dayPROFILE 2 NEEDS ≈ 1800 kcal / dayPROFILE 3 NEEDS ≈ 2200 kcal / dayPROFILE 4 NEEDS ≈ 2500 kcal / day

Yogurt bowl

With 5-min GranolaIngredients (for 1 serving):

200g fat-free Greek yogurt
1 banana
50g strawberries
½ kiwi

For the homemade granola

30g oat flakes
1 tsp honey

Instructions:Start with the granola:

Place a pan on the stove.
When hot add the oat flakes.
Use a wooden spoon to stir the oat. Watch out, it takes approximately 5 min for the oat to turn from white to golden.
Just before the oat is completely toasted, add the honey and continue to stir to coat all the flakes. Take the pan out of the stove immediately.

Prepare your bowl, starting with the yogurt, then the fruits and finish with the homemade granola.

Chicken skewerswith golden rice and veggies

Ingredients (for 1 serving):

Chicken skewers:

100g cooked chicken breast, skinless, (+/- 125g raw)
2 tbsp fat-free Greek yogurt
1 tsp olive oil
1 tsp curry powder, ½ tsp cumin
1 tsp garlic powder, Juice of ½ lemon
1 tsp salt, 1 tsp pepper
¼ tsp chili flakes
40g red bell pepper
40g yellow red pepper
Wooden skewer

Rice:

120g cooked basmati rice (+/- 45g raw)
½ tsp salt
1 tsp curcuma powder

Serve with:

100g broccoli, cooked
100g tomato
100g cucumber
20g red onions

Instructions:

Cut the chicken into cubes.
Blend all the other ingredients and add the chicken. Marinate for min. 30minutes or ideally overnight.
Place the cubes of chicken on the skewer and alternate with diced bell peppers.
Place the skewer on an oven tray, ideally with a shelf a bit of water in the tray so the chicken stays tender. Bake in the oven at 190°C for 25 to 30min, flipping halfway.
In the meantime, cook the rice and add the tsp of curcuma in the cooking water to give the nice golden color.
Steam the broccoli or in a wok with a tbsp of water.
Serve the chicken skewer with the rice, the broccoli, the diced tomatoes, cucumbers, red onions seasoned with salt and pepper.

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