Gazelle

NUTRITIONAL GUIDE
Published May 2020

NATBASMA .com
Guide
Breakdown
The purpose of this guide is to teach you how to
develop healthy habits & create meals that include
the necessary macro & micro nutrients to reach
your desired goals. Preparation will be key to ensure
that you remain on track & prevent overeating or
undereating.

This means food prepping for the week ahead or

the night before is integral to your success.

We are using food to FUEL our body. Skipping meals or

snacks will slow your metabolism & lead you to binge
eat foods with little to no nutritional value. Reading
nutrition labels is a great habit to increase awareness
of what ingredients you are putting in your body. My
goal for you, male or female, is to ensure that you eat
REAL food each & every day!
The structure of the nutrition guide is as follows
At the top you will find PROTEINS (P), Carbohydrates (C), Fats (F), Vegetables (V), & Fruits/Natural Sugars (S). This
guide will teach you a variation of carbohydrate (carb) cycling.

Protein Carbs & Grains Fats

Protein is our body’s building block Carbs are our body’s preferred A properly functioning & balanced
& essential part of our diet. All your source of fuel. The healthiest diet must include fats. Portion
organs, including the skin, muscles, sources of carbohydrates control is key when it comes to fats
hair, & nails, are built from proteins. unprocessed or minimally as it is very easy to overdo this.
Protein is vital to development & to processed whole grains, vegetables,
a properly functioning body. You fruits & beans promote good health
can make the choice if you want by delivering vitamins, minerals,
your protein intake to come from fiber, & a host of important
animals or plants. Personally, I like phytonutrients.
to rotate animal proteins.

Additional Tips
1. MUST consume at least 3.5 liters of water per 6. Aim to eat 5-7 small meals every 3-4 hours to
day (except for Sunday) avoid overeating. Your meals should consist of
2. Eliminate processed foods. This means 75% protein & 25% for carbs, vegetables, & or
eliminating flour (ex: white flour). fats (depending on the day).
3. Eliminate refined sugars in your diet. Fruit 7. Take two tablets a day of FA Hair, Skin & Nails. In
is from the earth & a natural sugar, fruit is addition, CLA + Carnitine blend recommended
permitted. prior to every meal. One pill of Evolog should be
4. Eliminate fried foods. taken prior to every meal as well.
5. Decrease or limit sodium intake.
Below I have provided what a strict day of eating looks like. Use this guide to create your daily menu
from the P+C+V+F menu.

1. Breakfast
First thing in the morning, take two tablets of cla+ carnitine blend with a liter of water and freshly
squeezed lemon.

Men Women
4 egg whites + 1 yolk omelet (optional: add 2 egg whites + 1 yolk omelet (optional: add
vegetables) vegetables)
Option “1”

1 cup of oatmeal (rolled oats, cinnamon, 1/2 cup of oatmeal (rolled oats, cinnamon,
light fruit) light fruit)

TIP: Organic raw blue agave nectar & TIP: Organic raw blue agave nectar &
raisins are great natural sweeteners for raisins are great natural sweeteners for
oatmeal. oatmeal.

Protein Shake: 1-2 scoops of Momentous Protein Shake: 1 scoop of Momentous

protein. protein.
1 scoop is 20 grams of protein. If you’re 1 scoop is 20 grams of protein. If you’re
trying to build muscle add 2 scoops. You trying to build muscle add 2 scoops. You
can use Almond Milk, & 1 Fruit source, or a can use Almond Milk, & 1 Fruit source, or a
Option “2”

blend of berries. blend of berries.

If you are really hungry, you may have If you are really hungry, you may have
oatmeal as well. This can be made with oatmeal as well. This can be made with
almond milk, oat milk, or even just water. almond milk, oat milk, or even just water.
Blend with ice & banana or fruit of choice. Blend with ice & banana or fruit of choice.
On Wednesday & Thursday, you may add On Wednesday & Thursday, you may add
1 tablespoon of nut butter. 1 tablespoon of nut butter.
Option “3”

1/2 Haas avocado on toast. Make sure it is 1/2 Haas avocado on toast. Make sure it is
gluten-free & flour-free bread. gluten-free & flour-free bread.

Additional Tips
Try to incorporate grapefruit into your diet. Grapefruit is a natural fat burner & is great to eat on an empty
stomach.
2. Snack
You want to keep your metabolism stimulated. You should never
get to the point that you are starving, as that will lead to overeating
or binge eating! Aim for snacks high in protein.

Suggestions: R e m in d e r a
1. ½ protein bar ch bu ll et po int represents ou
E a that meal. Y
2. Green juice suggestion for ng all of these
3. Fruits (apple slices, blackberries, blueberries, banana) are not eati meal.
4. Veggie sticks (celery sticks with nut butter* or with hummus*) options in one

*Be mindful of serving size

2.

1. 4.

3.
3. Lunch
Look at the day of the week so
you can see what you’re allowed:
(P) protein (C) carbs (V) veggies
(F) fats

Keep in mind that your major

meals, such as breakfast,
lunch, & dinner, are your main
sources of fuel. Portion control
is extremely important. On
days you are allowed carbs, you
should aim for your meal to be
75% protein, the rest carbs (1
cup cooked max), & healthy
fats.

Suggestions:

1. Chicken & brown rice or

veggies
2. Can of tuna in water over
greens
3. Turkey slices with hummus
4. Brown rice, quinoa, black
beans, or sweet potatoes
are great options for lunch

Stay away from gluten. This

means on a day you are allowed
carbs, if you want to get a wrap,
make sure it’s gluten-free. Also,
stay away from oils & things like
mayonnaise.
4. Second Snack
R e m in d e r
As the day goes on, the goal
is to keep your metabolism
stimulated by fueling it every 2-3
dful
hours. You can’t miss this snack ssing, be min
For salad dre ing
& wait for dinner. The more
f fa t co n te n t. Aim for dress
consistently you eat, the more o
you will burn. For this snack, low in oil.
have a protein shake

5. Dinner
Stick to the plan—you are trying
to create a rotational diet!
Always grill or bake your food
so it is as clean as possible. For
example:

MONDAY: Chicken
TUESDAY: Fish
WEDNESDAY: Steak or other red
meat (beef, lamb, bison, etc.)
THURSDAY: Ground turkey or
tofu/other plant-based protein.
FRIDAY: Chicken

It doesn’t have to be exactly like

this example; this is just an idea
on how to rotate your proteins
at dinner time. Keep in mind:

1. No complex carbs for

dinner, such as pasta, rice,
breads, etc.
2. Aim for a lean cut of fish,
chicken, ground lean turkey
meat, lamb, & lean grass-fed
steak.
3. For sides, aim for steamed
vegetables, sweet potato, &
salad.

*After dinner try to brush your

teeth so you don’t think about
eating again*
Seasoning,
spices, sweetner
& seeds
1. Turmeric

2. Cayenne Pepper (spicy,

natural thermogenesis)

3. Balsamic

4. Cinnamon

5. Sodium-free seasonings of

your preference

6. Oregano

7. Pink Himalayan Salt

8. Raw Sugar or Truvia (stevia)

9. Agave Nectar

10. Honey

11. Chia Seeds (super high in

fibers, protein, very good)

12. Hemp Seeds

Weekly Nutrition Guide
If it does not run, swim, or grow on earth, then it will not be included in this plan. Getting back to eating real food.

Protein (p)
Your protein intake per meal
• Free range chicken breast
is 150 grams for women & 200
• Lean ground turkey
grams for men of cooked protein.
• Ground bison
If you are still hungry, you can
• Lean ground beef
add protein & vegetables.
• Fish (salmon, wahoo, cod
As far as protein bars & shakes,
filet, tuna, etc.)
they are allowed but I mainly
• Tofu
prefer shakes especially from
• Eggs
the brans isopure zero carbs, or
• Grass-fed steak
isoflex from all max.

Carbs & Grains (c)

• Legumes (beans)
• Sweet potato & Yuca
• Pasta (whole grain)
• Squas
• For bread, use Ezekiel bread
• Oats (rolled, steel-cut)
• Anything that has starch is a
• Quinoa
complex carb
• Brown, wild, or black rice
• The amount is 40 - 50 grams
of carbs per indicated meal

Fats (f)
• Nut butter (almond, cashew
• Nuts (May include pistachio
or peanut)
almond & cashew. Don’t
• Avocado
exceed 10 pieces as a snack)
• Coconut oil
• This also translates to half
• Olive oil
a cup of almond milk or
• No more than 2 tablespoon
coconut milk or soy milk)
of nut butter & oils

Dairy
add dairy under your fat
• Dairy is a no no. Big No No.
category but still limited to half
this means no milk, cheese,
cup of milk, & 1-2 slices of cheese
& dairy.
at maximum twice a week.
• If you feel this makes it
extremely difficult for you,
 Vegetables (v)
• Spinach • Arugula
• Swiss chard • Kale
• Asparagus • Watercress
• Zucchini • Carrots
• Cauliflower • Edamame
• Broccoli • Celery
• Lettuce • Bell peppers
• Brussels sprouts • Cilantro
• Cabbage • Onions
• Green beans • Cucumber
• Eggplant • Garlic

Fruits & Natural Sugars (S)

• Bananas • Honey Dew
• Strawberries • Watermelon
• Blueberries • Pear
• Apples • Oranges
• Pineapple • Mango
• Kiwi • Papaya
• Raspberries • Pomegranate
• Blackberries • Grapefruit
• Grapes • Tomato
• Cantaloupe

Coffee
• However, you can’t have
• You may have as many
Nescafe 3 in 1.
espressos as you would like.
Coffee without milk is fine.

you need yo do to see an actual

Exercise change in your body.
I am a nutritionist, my goal is to
educate you on how to eat. If you With that being said, I
focus on having an incredible recommend 10,000 steps daily.
workout regime but retain the whether you are losing weight or
same bad eating habits then not, your body is meant to move
you will never reach your goal. & basic movements is 10,000
This program is 80% of the work steps so get moving.
Day Breakfast Snack Lunch Snack Dinner

P+C+V GOAL: 10-15 grams P+C+V PROTEIN SHAKE P+V

01 GOAL: Your of protein every GOAL: Meal prep GOAL: No carbs at
breakfast 2-3 hours. your lunch that One scoop Isopure this time.
should consist of follows P+C+V & Zero carb. Add half Protein portions:
75% protein & 25% Example: aim to get a good cup ice, half cup 150 grams for
fiber rich carbs & • H&ful of nuts source of lean water & blend Women
vegetables. • Turkey jerky protein. 200 grams for Men
• 1/2 protein bar
A vegetable is not • Green juice NO oil & baked or *make adjustments
required, but it • Fiber-rich fruit grilled protein. based on your
is recommended • Veggie sticks appetite.
to increase your • Greek yogurt
vegetable intake. • Cottage cheese

P+C+V Rotate your snacks P+C+V P+V

02 GOAL: Your based on what you GOAL: Meal prep
PROTEIN SHAKE
GOAL: No carbs at
breakfast had the day before. your lunch that One scoop Isopure this time.
should consist of follows P+C+V & Zero carb. Add half Protein portions:
75% protein & 25% The body digests aim to get a good cup ice, half cup 150 grams for
fiber rich carbs & fiber slowly & will source of lean water & blend Women
vegetables. keep you feeling full protein. 200 grams for Men
for longer.

P+F+V Rotate your snacks P+F+V P+V

03 NOTE: Carbs have based on what you NOTE: Carbs have
PROTEIN SHAKE
GOAL: No carbs at
been replaced had the day before. been replaced One scoop Isopure this time.
with fat. This will with fat. This will Zero carb. Add half Protein portions:
help reduce feeling Example: help reduce feeling cup ice, half cup 150 grams for
depleted. • Hard boiled egg depleted. water & blend Women
• 1/2 protein bar 200 grams for Men
Be mindful of fat • 1 cup of berries Be mindful of fat
portions. • Carrots & hummus portions.

P+F+V Rotate your snacks P+F+V P+V

04 NOTE: Carbs have based on what you NOTE: Carbs have
PROTEIN SHAKE
GOAL: No carbs at
been replaced with had the day before. been replaced One scoop Isopure this time.
fat. with fat. This will Zero carb. Add half Protein portions:
help reduce feeling cup ice, half cup 150 grams for
depleted. water & blend Women
200 grams for Men
Day Breakfast Snack Lunch Snack Dinner

Rotate your snacks

P+V P+V PROTEIN SHAKE P+V
05 NOTE: Carbs &
based on what you
NOTE: Carbs & fats REMINDER: Your
had the day before.
fats have been have been removed One scoop Isopure metabolism slows
removed from this from this day. Zero carb. Add half down towards the
day. Stay strong! cup ice, half cup end of the day.
Do NOT miss your
your body will be Create your meals water & blend
snacks.
carb deprived. using the examples The less food you
below. put into your body,
Stay consistent with the easier it will be
your meals (every for your body to
2-3 hours) intake. break it down.

P+C P+V PROTEIN SHAKE P+V

06 NOTE: Carbs have
Example:
• Mixed Nuts NOTE: Only protein NOTE: Only protein
been added back • Apple slices & & vegetables at One scoop Isopure & vegetables at
for breakfast. cinnamon this time. Zero carb. Add half this time.
• Celery & nut butter cup ice, half cup
water & blend

07 CHEAT DAY

08 JUICING

09 JUICING

10 JUICING

Additional Tips
1. Brush your teeth after dinner. 4. If you are craving a snack, always drink water
2. Remain strict to the plan & keep late night first. Our body sometimes mistakes dehydration
snacking to a minimum. for hunger.
3. Late night snacking is usually attributed to
boredom. Try watching your favorite tv show or
calling a friend for a distraction instead.
Still not sure what to eat? here is a sample meal plan for 10 days:

Day Breakfast Snack Lunch Snack Dinner

01 150 grams Protein + 10-15 grams of

50 grams Carbs + 1 Protein
150 grams Protein + Protein Shake
50 grams Carbs + 1
150 grams of
Protein Vegetables
cup of Vegetables cup of Vegetables One scoop Isopure
Or 10 Almonds Zero carb 150 grams pulled
3 Egg Whites Chicken Machboos Chicken
1 Full Egg Or Vegetables Add half cup ice, & Fatoush without
1 Slice of Toast Or Meat Machboos half cup water & bread
with Sauteed blend
Mushrooms Or Grilled Salmon
& Rice
Or Scrambled Eggs
with Mushrooms & Stick to the grams
Toast noted above

02 150 grams Protein + If you are having

50 grams Carbs + 1
150 grams Protein + Protein Shake
Dairy, you can have 50 grams Carbs + 1
150 grams Protein
& Vegetables
cup of Vegetables Greek Yogurt. cup Vegetables One scoop Isopure
Zero carb
6 Slices of Turkey If you decide to do Chinese noodles Smoked Tuna &
1 Slice of Toast the program Dairy with Sauteed Add half a cup of Salad
Vegetables free, have a green Vegetables ice, half a cup of
Rocca & Thyme water & blend
Salad

03 150 grams of
Protein + Fat &
1 Cup of Berries 150 grams grilled
Salmon + 1
Protein Shake Msahab Chicken
with Garlic Sauce
Vegetables tablespoon Olive Oil One scoop Isopure
Zero carb The Garlic sauce is
2 Eggs on Avocado Use the Olive Oil as the Fat source
with Grilled Tomato Salad dressing Add half cup ice,
& Greens half cup water &
blend

04 Low carb Turkey

Taco Stuffed
Carrots with
Hummus
150 grams
Cauliflower Mac &
Protein Shake 150 grams
Mediterranean Sea
Avocado Cheese. One scoop Isopure Bass with Olive Oil
Zero carb
Half an Avocado & Or 150 grams Or Grilled Chicken
6 Turkey slices Eggplant Parmesan Add half cup ice, Shawarma
half cup water &
Or 150 grams Lime blend Or Grilled Balsamic
Shrimp & Avocado Steak
Salad
Day Breakfast Snack Lunch Snack Dinner

No Carb & Fats 1 Cup of Strawberry 150 grams of Carne Protein shake Cauliflower Arroz
05 Asada Steak salad Con Pollo:
Tuna, deviled Eggs One scoop Isopure 150 grams of
& Grilled Or 150 grams Zero carb Broiled Chicken &
Vegetables Grilled Chicken Cauliflower rice
Salad with Add half cup ice,
Strawberry & half cup water & Or Chunky Beef
Spinach blend Cabbage & Tomato
Soup
Or 150 grams
Crusted Chicken Or Shrimp Ceviche
with Broccoli Cocktail

06 Protein Pancakes 1 Green Apple Steak Taco Lettuce

Wraps
Protein shake Grilled Fish Fillet &
Broccoli
Or Eggs Benedict One scoop Isopure
Or Grilled Zero carb Or Chicken Dijon
Or Veggie Hummus Rosemary Lamb with Brussel
Cucumber Boat Chops Add half cup ice, Sprouts
half cup water &
Or Turkey Santa Fe blend Or Marinated Duck
Lettuce wraps & Cucumbers

07 CHEAT DAY

Juicing Juicing Juicing Juicing Juicing

08
Vegetables & fruits Fatoush Salad Molokhiya & Acai Bowl without Beet Juice
only Cauliflower Rice Additional Toppings Seaweed Salad
without Chicken
1 Cup of Green
Juice Or Bamya without
Meat

09 Juicing Juicing Juicing Juicing Juicing

Baked Apples with Baked Eggplant Green Apple Summer Tomato Corn Tomato
Cinnamon sticks Lemon Cucumber Salad Avocado Salad
Ginger Smoothie
1 Cup of Green Or Kale & Butternut
Juice Squash Salad Roasted Cauliflower
or Mixed Greens &
Asparagus Salad
 Day Breakfast Snack Lunch Snack Dinner

Juicing Juicing Juicing Juicing Juicing

10 Beets Juice Carrot Juice Sweet Carrot Juice Greens Juice Berry Juice

Example recipe: Example recipe: Example recipe: Example recipe: Example recipe:
Beets Carrots Apples Spinach Beet
Carrots Oranges Carrots Cucumber Strawberry
Lemon Ginger Parsley Celery Blueberry
Ginger Turmeric Lemon
Apple Ginger
Parsley
Drink 1 cup only. Drink 1 cup only. Drink 1 cup only. Drink 1 cup only. Drink 1 cup only.

Last Notes
The above are examples of how I eat to lose weight & body fat. Of course,
the purpose of the program is to educate you & allow you to choose foods.
The trick is eating the right amount in grams & at the right time.

The last three days, are solely vegetables & fruits – also playing a vegan role
which is necessary occasionally for a healthy gut & digestive system. It also
ensures removal of toxins & excess water weight & helps you feel as light
as a feather.

The above is ten days. Repeat it four times. It should not be repetitive
because of the never ending options of food in the world. You can literally
eat everything & anything you want! Be intelligent with your selections &
quantities.

Also, remember, you do not have to eat every single meal. Eat when hungry
only! If you are full, do not eat.

Make sure you take pictures of your body for your record to see how you
will shrink!

Furthermore,in the next page you will find a measurement sheet that will
aid you in this 40 day journey.

Take your measurements everytime you finish the first ten days.

You can do this! lets go!

 Measurements
Sheet

Week 1 Week 3 Week 6

1. Arm

1. Arm

2. Bust
2. Bust

3. Waist 3. Waist

4. Hips
4. Hips

5. Thighs
5. Thighs

6. Calf
6. Calf
Weight (kg)

Day 1 Day 5 Day 9 Day 13 Day 17 Day 21 Day 25 Day 29 Day 33 Day 37 Day 40

Add before Add After

picture here. picture here.
 Products
recommended in this guide.

Isoflex Isopure Hair, Skin & Nails

1 Scoop 1 Scoop
Formula
100% Whey Protein Isolate for 100% whey protein isolate for 2 Pills Daily
protein shakes. protein shakes. Vitamins, minerals, amino acids
& natural collagen.
Gluten & Lactose Free.
Gluten free, lactose free &
aspartame free.

Evolog CLA L Carnitine

1 Pill Prior to Every Meal 2 Pills Prior to Breakfast with
Advanced nutrient partitioning One Liter of Water + 2 Pills Prior
agent for better digestion, to Lunch
glucose optimization & muscle Natural Fat Burning Blend.
volume.
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