Protein
A palm-sized portion
Chicken, fish, eggs, lean beef, Greek yoghurt, or for vegans tofu, tempeh, beans or lentils. It keeps you full and feeds the muscle you build in the suit.
Eat well. Lose weight. No fad diets.
EMS builds the muscle. Food decides how much of it you see. Gerard’s nutrition plan is simple: real food, sized with your hand, and a full week of meals so you never have to think about what to eat. Eat meat or eat vegan, there is a plan for both.
No calorie countingYour plate
Size every meal with your hand
No scales, no apps, no counting. Your hand is always with you, and it is the right size for your body.
Vegetables
Two fists
Salad, greens, peppers, broccoli, carrots. Fill half your plate and you will eat less of everything else without trying.
Carbs
One cupped hand
Oats, brown rice, potatoes, quinoa or wholemeal bread. Enough for energy, not so much that it piles on.
Healthy fats
A thumb-sized amount
Olive oil, avocado, nuts or seeds. Good for you, but small amounts go a long way.
Six bowls to start with
Simple, filling, good-looking food
Each one is a full meal in a bowl: protein, plenty of veg, a little carbs and a little healthy fat.
Lunch
Chicken and quinoa salad bowl
Grilled chicken, quinoa, leaves, cucumber, cherry tomatoes and avocado.
Dinner
Salmon poke bowl
Salmon, rice, cucumber, sweetcorn and avocado with sesame seeds.
Breakfast
Greek yoghurt berry bowl
Greek yoghurt, strawberries, blueberries, oats and a few almonds.
Lunch
Greek salad with chickpeas
Rocket, chickpeas, feta, cucumber, olives and cherry tomatoes.
Dinner
Beef stir-fry bowl
Lean beef strips, broccoli, peppers and rice with sesame seeds.
Lunch
Lentil and vegetable bowl
Lentils, carrots, spinach and a boiled egg.
Lunch
Tofu poke bowl
Crispy tofu, rice, edamame, cucumber, sweetcorn and avocado with sesame seeds.
Lunch
Chickpea and quinoa salad bowl
Chickpeas, quinoa, leaves, cucumber, cherry tomatoes and a lemon and tahini dressing.
Dinner
Black bean burrito bowl
Black beans, brown rice, peppers, sweetcorn, salsa and a little avocado.
Dinner
Tempeh and peanut stir-fry bowl
Tempeh, broccoli, peppers and brown rice in a light peanut and lime sauce.
Breakfast
Soya yoghurt berry bowl
Soya yoghurt, strawberries, blueberries, oats and a spoon of chia seeds.
Lunch
Lentil and roast vegetable bowl
Green lentils, roast squash, red onion, spinach and pumpkin seeds.
Shopping list
One shop. The whole week.
Protein
- Chicken breasts
- Salmon and white fish
- Eggs
- Lean beef mince
- Tinned tuna
- Greek yoghurt
Veg and fruit
- Salad leaves and spinach
- Peppers, broccoli, carrots
- Cucumber and cherry tomatoes
- Berries, apples, bananas
- Avocados
Cupboard
- Porridge oats
- Brown rice and quinoa
- Tinned beans, lentils and chickpeas
- Wholemeal bread and wraps
- Olive oil, nuts and seeds
Fridge extras
- Hummus
- Feta and cottage cheese
- Milk
- Fresh herbs and lemons
Protein
- Tofu and tempeh
- Lentils, chickpeas and beans
- Edamame beans
- Soya yoghurt and soya milk
- Falafel
- Peanut butter
Veg and fruit
- Salad leaves and spinach
- Peppers, broccoli, carrots
- Sweet potatoes and squash
- Berries, apples, bananas
- Avocados
Cupboard
- Porridge oats and chia seeds
- Brown rice and quinoa
- Wholemeal bread and wraps
- Tinned tomatoes
- Olive oil, nuts and seeds
Fridge extras
- Hummus
- Salsa
- Fresh herbs and lemons
- Tahini
Eating vegan? Take a vitamin B12 supplement, as it is hard to get enough from plant foods alone.
Around your EMS session
What to eat on training days
Before
Eat light
A small meal one to two hours before, and a glass of water. Don’t train on a full stomach, or on an empty one.
After
Protein and water
Have a meal with protein in the next couple of hours, and keep drinking water through the day.
The next 48 hours
Feed the muscle
Feeling it two days later is your muscles rebuilding. Keep protein in every meal while you rest.
This is general healthy eating guidance, not a medical diet. If you have diabetes or another medical condition, a food allergy, or you are pregnant, speak to your GP or a dietitian before changing what you eat. Results vary from person to person.
Included in the 6-Week Transformation
The full plan, printed, with your InBody scans at the start, week 3 and week 6 so you can see what it is doing.
Nutrition questions
Do I have to follow the menu exactly?
No. Swap any meal for another one from the same column. The hand portions are what matter.
Do I need to count calories?
No. Use your hand to size each portion. It is simple and it travels with you.
Can I eat out?
Yes. Pick a protein, ask for extra vegetables or salad, and keep the chips and sauces small.
Is there a vegan version?
Yes. Tap Vegan above the bowls, the 7-day menu or the shopping list. Protein comes from tofu, tempeh, beans, lentils and soya yoghurt. If you eat vegan, take a vitamin B12 supplement.
What about drinks?
Water most of the time. Tea and coffee are fine. Keep alcohol and fizzy drinks for the odd treat.
Feel it for yourself. Your first session is free.
A chat about your goals, an InBody 270 scan and a 12-minute trial in the suit. No obligation, and nothing to bring but a bottle of water.
Leixlip, Co. Kildare, minutes from Maynooth, Celbridge and Lucan
