8 WEEK TRANSFORMATION GUIDE
www.leoryanburke.com
A MESSAGE
FROM LEO
Dear Brigader,
I want to personally welcome you to my BeachBody
Transformation. The following program is an 8-week
progressive guide to take you through the process of
nurturing a healthier mind, a healthier body, and a
healthier lifestyle.
The program is packed full of information that you can
incorporate into your everyday life. The purpose of this
guide is to give you a complete outline to your fitness
routine, training regiment, gym exercises, shopping
lists and meal plan. It’s also loaded with tips & tricks to
keep you motivated and on track to getting the beach
body you’ve always wanted.
As a certified nutritionist, I’ve developed a clean eating
meal plan, custom designed to fit your personal
preferences that focuses on meeting your dietary
requirements without being too restrictive. My
knowledge and experience as a personal trainer has
allowed me to help countless people of all fitness levels,
from all walks of life. I’ve used that knowledge to design
a corresponding training program just for you as well.
The best part? I’ll be there with you every step of the
way
Cheers,
LEO
www.leoryanburke.com
02
WHAT’S IN
THIS BOOK
TABLE OF CONTENTS
My story
04
My philosophy
08
My promise
10
Tracking your progress
11
Shopping list
12
Supplement guide
18
Healthy eating tips, tricks & notes
24
Recipes
28
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03
MY STORY
LEO’S BEACH BODY TRANSFORMATION
MY STORY
IN 2009, I WAS
IN A BAD PLACE.
This was me in 2009.
In 2009, I was in a bad place. Physically, I looked
terrible. I was totally overweight with almost no muscle
on my body whatsoever. My eyes were drawn and my
skin looked terrible. I felt tired all the time; I was
constantly plagued by headaches and always rundown. I
was getting sick more than normal. I was working a job I
hated to support a lifestyle that left me feeling
unrewarded. I’d spent the majority of my 20’s partying,
drinking up to 5 or 6 times a week, doing almost no
exercise and eating anything and everything I wanted.
The last time I weighed myself I was around 117 kg. My
life was out of control.
One morning, after a massive night out, I woke up hung
over, groggy, and hazy from the night before; I felt ill. As
I went to the kitchen for a glass of water, I had to pass a
full-length mirror that hung on the wall in the lounge.
Once my eyes had a chance to focus I finally caught my
reflection, I was so startled that I just about jumped out
of my skin. I had never seen the person I saw in that
mirror before—I was totally unrecognizable. I thought
someone had broken into my house! I stood there for a
moment and for the first time in years I really looked at
myself. I was a shadow of the fit, young, lean, high
school basketball star I once was.
This was me in 2014 before my
Comeback after my time on Big
Brother Australia.
How long had it been since I really looked at myself?
How long had I avoided mirrors, ducked out of
photographs and stopped going to the beach? I love the
beach. It is the place I love most in this world and I was
avoiding it because of how I felt about my body.
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05
LEO’S BEACH BODY TRANSFORMATION
MY STORY
AT THAT VERY INSTANT,
EVERYTHING CHANGED FOR ME.
At that very instant, everything changed for me. I walked into
the kitchen and threw out every single piece of food in the
house; I even emptied the ice trays. I was determined, so I set
out to transform myself back into the person I wanted to be. In
the beginning everything was difficult. My first foray into the
fitness world was my roommate’s “Strip for Fitness” DVDs.
She was a dancer and had this whole routine worked out at
home. What a sight that would have been to see: me doing
strip for fitness routines in my lounge room. Aside from that I
would run as far as I could without passing out, which at that
time was about 8 minutes. Even though I quickly improved my
eating habits, thinking back I really had no idea what healthy
eating even meant. Although I made a lot of mistakes, slowly
but surely, my body began to change.
There were a lot of times that I wanted to quit. But I always
remembered the person I saw in the mirror that day,
remembered the feeling in the pit of my stomach when I saw
my reflection. Over the next 10 months, I lost 22 kg, totally
transforming my physique and my life. I went from an out of
shape, over weight party animal to an international fitness
model with dozens of magazine covers. After I had
transformed my body I had friends, family, and everyday
people constantly approaching me about how I did it. I began
sharing that knowledge and realized that I’d found my greatest
passion: helping people achieve their goals.
I decided to make a career out of it. I became a fully qualified
nutritionist and personal trainer with certifications 2, 3 and 4
in fitness from the Human Performance Centre on the Gold
Coast, Australia. I spent the next 4 years working as a personal
trainer, helping hundreds of people achieve their fitness goals.
And now I get to share my passion, insights, and knowledge
with you.
www.leoryanburke.com
06
I realized that I found my
greatest passion: helping
other people achieve their
goals.
MY PHILOSOPHY
1
LEO’S BEACH BODY TRANSFORMATION
Seize The Day
I believe that as human beings, we all have an inherent
desire to push, to achieve, and to live our lives to the
fullest. Being fit and eating healthy is the starting point
for that. I take it one day at a time by focusing on
creating positive habits. Soon it becomes a cycle of
feeling great and knowing that I’m living at my full
potential.
2
Fitness Helps Everything
Being fit and healthy improved every aspect of my life:
my relationships, my performance at work, my
appearance & confidence, my ability to focus, my sleep
and my mood. I experienced all those changes first hand.
3
Gaining Awareness
Learning and developing an understanding about the
kinds of healthy and natural choices you can make in
your day to day life will be the difference between
long-term success and a temporary achievements.
4
Think It. Feel It. Do It.
Having a great physique is only part of the picture.
Having a healthy mind and healthy lifestyle is an
important aspect of nurturing a well-rounded approach
to fitness. Having all three, healthy mind, body, and
lifestyle, are the key ingredients to getting the most out
of life.
5
Believe In Yourself
Having a great physique is only part of the picture.
Having a healthy mind and healthy lifestyle is an
important aspect of nurturing a well-rounded approach
to fitness. Having all three, healthy mind, body, and
lifestyle, are the key ingredients to getting the most out
of life.
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08
LEO’S BEACH BODY TRANSFORMATION
MOTIVATIONAL
QUOTES
Here are some of my favourite motivational quotes that
I’ve heard over the years. Most of them are anonymous
but if you know who said them, let me know!
“A healthy mind and a healthy spirit live inside a
healthy body."
“Fitness isn’t about being better than someone else,
it’s about being better than you used to be.”
“The only bad workout is the one you didn’t do.”
“Better sore than sorry.”
“When you think about quitting, remember why you
started.”
“Train your mind, exercise your body, nourish your
spirit.”
“Believe in yourself and know that there is something
inside of you that is greater than any obstacle.”
“Whether you think you can or you can’t, you’re right.”
“Your future is created by what you do today not
tomorrow.”
“You have a divine right as a living person to look and
feel your best.”
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09
LEO’S BEACH BODY TRANSFORMATION
MY PROMISE TO YOU
The program that I am sharing with you is the exact
same program that I used to transform myself. You can
think of my BeachBody Transformation as a tool in your
tool belt. Remember though, tools are only as powerful
as the people who wield them. I promise you that you
will see amazing results, but those results will depend
entirely on the effort that you put in.
As an exclusive member of the BeachBody Brigade, you
also get:
My Dedication:
My passion for helping others pays its own dividends. I
genuinely want you to achieve your goals. With my
personalized program, your success is my success.
My Support:
During the 8 week program, you can contact me with
questions and comments via email or through the private
Facebook group for the BeachBody Brigade. I’ll be with
you every step of the way.
My Knowledge:
You will have complete access to all my upcoming
motivational videos, FAQs, tips & tricks and suggestions
for other resources that I found helpful along my own
transformation journey.
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10
LEO’S BEACH BODY TRANSFORMATION
TRACKING YOUR
PROGRESS
Often at times we can forget where we started or how far we have
come when we are working on a long-term goal. Before you begin,
remember to take a “Before Shot” right now, before you even
start your program.
You can used that shot the same way I used that image of myself
in the mirror in my mind, to help motivate you and keep you on
track. At the end of the 8 weeks, take an “After Shot”. Make sure
you take the two photos:
In the same room
with the same light
wearing the same thing
You’ll be amazed to see just how far you’ve come. With your
consent, I will post the “before and after” photos on my
Instagram account so we can create a community and inspire
others to become healthy and fit.
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11
SHOPPING LIST
LEO’S BEACH BODY TRANSFORMATION
SHOPPING
LIST
Your clean eating diet plan is going to
be your food bible from here on out,
but it’s only half the battle. Knowing
how to choose the proper ingredients
will make sure that your diet plan is
effective. This is something that I
personally struggled with in the
beginning.
Truth
be
told,
supermarkets can be overwhelming
and hard to navigate, especially with
packaged goods and junk food
tempting you at every turn. With a
little practice you’ll be able to pick the
right ingredients with ease.
The goal here is to not give you an
exact shopping list but rather offer
you a rough guide based upon my own
shopping list over the last 6 years. It’s
important to remember that food
labels can be misleading and
advertisers try their hardest to fool
you. So stick to the basics, prepare a
list of things you know you’ll eat, and
get into the kitchen!
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13
LEO’S BEACH BODY TRANSFORMATION
SHOPPING
LIST
GREEN VEGGIES
CHICKEN BREAST
This is the corner stone protein source for me. It has a
great protein-to-calorie ratio, it’s incredibly lean and is
extremely versatile in the kitchen. Some of my favourite
meals are chicken dishes. If you have the time and the
skill, breaking down a whole chicken is the most cost
effective.
• 1 package of Lillydale Free Range chicken breast, skin off
• 1 package of free range chicken mince
Greens are an absolute must and I
have them with every meal. They’re
high in fibre, filled with vitamins
and minerals, and negative caloric
content. I combine fresh and frozen
greens for convenience, depending
on the meal.
• 1 celery bunch
• 3 capsicums
• 2 cucumbers
• 2 bags of frozen field greens
(peas, broccoli, beans)
You may like to incorporate other
vegetables into your diet like carrots,
cauliflower,
and
onions,
but
personally I try to stay away from
high-calorie, high-carb vegetables
like beats, corn, and potatoes.
KANGAROO
This is a personal favourite of mine. With the same
awesome protein-to-calorie ratio as chicken breast,
kangaroo has all the added vitamins and minerals from a
red meat source. Natural and organic Kangaroo meat is an
excellent protein source. Most major grocery stores have
pre-marinated fillets, these are a great option and come
in nice flavours like herb and garlic and Cajun barbecue.
• 1 package of kangaroo mince
• 1 package of kangaroo fillets
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14
LEO’S BEACH BODY TRANSFORMATION
SHOPPING
LIST
OTHER RED MEAT
I try to eat at least 1-3 servings of red
meat per week, mainly to keep my
iron up and for taste. Beef and lamb
are great and the leaner the better.
It’s also a great source of protein and
a nice change to keep meals
interesting.
• 1 heart smart lean fillet or package
of lean mince
BANANAS
Bananas are great sources of potassium and are very
quickly digested, so they make a great breakfast food. I try
to limit my fruit intake to 2 servings a day and 1 average
sized banana is always one of them.
• 1 bunch of 6 bananas
BASMATI RICE
OPTIONAL
White fish such as bass, flake, or
canned tuna. I’m not a big seafoo0d
fan, however these are great options
for protein and fit in well with any
healthy eating plan.
I prefer white over brown rice for flavour and prep time.
Either one will work well as a carbohydrate source as long
as you keep portion sizes controlled.
• 1 500g package of white or brown basmati rice
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LEO’S BEACH BODY TRANSFORMATION
SHOPPING
LIST
BLUEBERRIES
ROLLED OATS
High in antioxidants and always
welcome addition to oats or
smoothies. I always eat all natural
unsweetened
and
unflavoured
blueberries. They are my number one
carbohydrate source.
Rolled oats are a low GI carbohydrate, meaning they rank
low on the glycemic index. I like them because, believe it
or not, they’re quite versatile in the kitchen. Not only a
breakfast food, they can be used to make savoury dinner
meal options. They go great with canned tuna and some of
your favourite spices for a tasty dish. And they are
incredibly cheap.
• 1 tray of blueberries
• 1 500g package all-natural rolled oats
ALMONDS
Almonds are a great source of good,
clean fats. I love the dry roasted
variety available at most grocery
stores. A 500 g package will usually
last me a couple of weeks.
• 1 500 g package of dry roasted
almonds
AVOCADO
Avocados are another good source of healthy fats. Both
the flavour and texture are great which allows for a
variety of uses in the kitchen.
• 1 avocado
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16
LEO’S BEACH BODY TRANSFORMATION
SHOPPING
LIST
EGGS
FLAVOUR AND SEASONING
ENHANCERS
•
•
•
•
•
•
•
Eggs are another vital component
and a great protein source. They are
one of the fastest absorbable protein
sources, which make them great for
breakfast and that last meal before
bed. I eat a lot of egg whites which
you can buy either frozen or fresh in
the little milk containers. Buying
prepackaged egg whites separately is
a great time saver and makes life
easier.
• 1 carton of free range eggs from
grain fed chickens
• 1 package of free range frozen egg
whites
1 bottle of ground cinnamon (sugar-free)
1 lemon
1 lime
1 garlic bulb
2 red chillies
1 bunch of fresh coriander
1 bunch fresh parsley
SWEETENER
I use an all natural low calorie sweetener in place of sugar
or honey.
• 1 container of Natvia or Norbu
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17
SUPPLEMENT
GUIDE
LEO’S BEACH BODY TRANSFORMATION
SUPPLEMENT
GUIDE
The world of sports supplements can be confusing and overwhelming. With so many options it’s
hard to know where to begin. The most important thing to remember is that the main focus of most
of these companies is to make money, not to necessarily help you achieve your goals.
The term supplement comes from supplementing elements along side a proper diet and training
regime. Remember, there is no magic pill or powder that will replace hard work, dedication and the
right mindset—there is a reason they’re called supplements and not replacements. Of course, it’s
your personal choice to use or not use supplements so incase you decide to incorporate them into
your program, here some that I use in my own program and will recommend to you as well.
I recommend the following 3 supplements:
1 WHEY PROTEIN ISOLATE ( WPI)
2 BRANCH CHAIN AMINO ACIDS (BCAAs)
3 SPECIALLY FORMULATED MULTI-VITAMIN Male or Female
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19
LEO’S BEACH BODY TRANSFORMATION
WHEY PROTEIN ISOLATE
(WPI)
SUPPLEMENT
GUIDE
WHAT IS IT?
WHAT DOES IT DO?
WPI is a dietary supplement created
by separating components from
milk. Whey itself is actually a
byproduct of the cheese making
process. Basically, its just pure
protein.
During
the
filtration
process, virtually all of the lactose,
carbohydrates, fats and cholesterol
are
removed.
WPI
is
highly
bioavailable, which means that your
body absorbs almost all the protein
contained in each serving with
minimal waste. It’s one of the fastest
absorbing protein sources available,
which is why we use it as a post
training supplement.
Proteins are the building blocks of muscle tissue and whey
protein isolate is the quickest, cleanest, and purest form
of protein. It helps to build muscle, aids in recovery,
promotes metabolic capacity and weight loss.
WHEN DO I TAKE IT?
We use WPI as a post training supplement taken within
30 minutes of finishing our exercises and before our post
training meal. We also can use it as a meal replacement in
combination with other essential macronutrients (foods)
to make a quick and easy meal on the go.
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20
LEO’S BEACH BODY TRANSFORMATION
BRANCH CHAIN AMINO ACIDS
(BCAAs)
SUPPLEMENT
GUIDE
WHAT IS IT?
BCAAs are the building blocks of the
protein itself. Your body can produce
a certain amount of them on its own
and the rest we get from what we eat
and drink. Protein powders like WPI
are actually made up of a
combination of BCAAs.
WHAT DOES IT DO?
Because most BCAAs available only
contain 2-5 amino acids, your body
can absorb and process them a lot
quicker than complete proteins. If
you were to have a serving of WPI
while you were training it would take
some time before your body was
actually able to use that protein.
With simple BCAAs, the quicker
uptake allows your body to reap the
benefits faster. BCAAs also help
combat muscle break down WHILE
you train, can aid in combating
fatigue, give you energy, and
improve
performance
while
exercising.
WHEN DO I TAKE IT?
BCAAs are meant to be taken while you are training. They
have all the benefits listed above and also help us to make
sure we stay hydrated while training, as they usually taste
great. You can also use BCAAs as a replacement for
cordials, fizzy drinks, and high-fructose fruit juices. Most
brands available have little to no calories and contain no
sugars, carbohydrates, or fats.
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21
LEO’S BEACH BODY TRANSFORMATION
SPECIALLY FORMULATED
MULTI-VITAMIN
SUPPLEMENT
GUIDE
WHAT IS IT?
Multi-vitamins
are
pretty
self-explanatory. Your clean eating
diet plan will provide you with all the
necessary nutrients you need but its
good to give your body a little boost
with a high quality multi-vitamin.
WHAT DOES IT DO?
Vitamins help in every function of
the human body from sleep to
exercise to brain function. Taking a
multi-vitamin will help maintain an
even balance of all the beneficial
elements you need.
WHEN DO I TAKE IT?
The best time to take your vitamins
is in the morning with breakfast.
Make sure you take it with at least 1
full glass of water, if not 2.
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22
LEO’S BEACH BODY TRANSFORMATION
SUPPLEMENT
GUIDE
WHAT ELSE YOU
MIGHT SEE
?
!!
Although I don’t recommend any of
these products, educating yourself
about what you put in your body is a
life long endeavour; it’s important
to know what’s out there.
PRE-WORKOUTS
These are compounds meant to be
taken prior to exercise and training.
The advertised benefits are usually
increased energy, focus and “pump”
or vasodilatation, amongst a myriad
of other claims. Typically, they
contain loads of nasty chemicals that
you find in energy drinks and are
made mostly of caffeine and other
stimulants. In my opinion, they do
more harm than good. With proper
rest, nutrition, and mind set, you
shouldn't need any extra buzz to hit
the gym.
FAT BURNERS/
THERMOGENEICS
These substances are designed to help promote lipolysis
in the body (the breaking down of body fat to be used as
energy). They also stimulate the body's central nervous
system, which is why you may feel mentally alert or the
"jitters" after taking them. They work by speeding up the
body's metabolism that burns stored fat for energy.
Although this may sound great, these compounds are also
filled with nasty chemicals and additives. They rarely
produce the results made claim on the labels and can
result in headaches, stomach problems, and irregular
sleeping habits. Also, when taken over time they can
inhibit your body’s natural ability to burn fat.
OTHERS
• WPC: Whey Protein Concentrate much like WPI,
although not as clean or pure, is usually lower bio
availability
• Casein Protein: Again, similar to WPI but not as clean or
pure. Meant to be used as a “time-release protein”
• Glutamine: Single amino acid meant to aid in recovery
and support immune function
• L-Carnatine: L-carnitine is synthesized in the body
from the amino acids lysine and methionine, which are
meant to aid with fat loss.
• CLA: Conjugated linoleic acids meant to aid in fat loss
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23
HEALTHY EATING TIPS,
TRICKS & NOTES
LEO’S BEACH BODY TRANSFORMATION
TIPS & TRICKS
Invest in a
food scale.
It will be the best $20 you’ve ever
spent. It makes tracking your portion
sizes so much easier and fully allows
you to take control of you serving
sizes.
This clean eating plan
is a ﬂexible guide.
The closer you follow it, the better
results you will get. Feel free to
expand with sauces, spices, or other
foods you enjoy, just remember that
the shortest distance between
2 points is a straight line.
No one is 100%
all the time.
If you are meant to have 6 meals a
day for 6 days each week, thats 36
meals a week. If you can only get
30-32 of them exactly on point,
you’re doing really well.
It’s important to
have a cheat day.
Take a day off of your meal plan and
eat whatever you like but don't go
too crazy. Cheat days are important
to reset your bodies metabolic
function, also to give yourself a
mental break when it comes to
cravings. Don't binge. If you can
stick to one cheat meal, like pizza or
doughnuts, then try to eat relatively
clean the rest of the day even if its
not exactly in your plan. Whatever
you do, don’t binge.
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25
LEO’S BEACH BODY TRANSFORMATION
TIPS & TRICKS
Healthy
eating
is a habit
Building on the last point, don’t fall
into the mental trap of, “I had a bad
meal so I might as well blow the
whole rest of the day.” That turns
into the next day, then that turns
into a week and eventually you’re
right back to your old, poor eating
habits. Having that mentality is like
saying, “I’ve dropped my phone so I
might as well stomp all over it.” If
you have a snickers bar or a burger,
don’t allow that to guilt you. Focus
on the positives, get right back on
your diet, and work to getting back to
100%.
Hydration
is really
important.
Hydration is really important. Our
bodies use water in every function of
our cells, from muscle growth to
digestion and mental capacity. Have
a minimum of 6-8 glasses a day and
more if your exercising a lot or out in
the sun. Some alternatives to plain
water are BCAA’s, green tea, and
black coffee. Remember that these
are
substitutes
and
NOT
REPLACEMENTS!
Invest in a
good quality,
non-stick pan.
This will allow you to cook without
oils and butter.
Get a George Forman grill or a
similar product. They make grilling
chicken and other meats really fast
and easy. Lay aluminium foil across
the grill to save time and make clean
up a breeze.
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26
LEO’S BEACH BODY TRANSFORMATION
NOTES
Try to avoid alcohol as
much as possible.
I only drink alcohol on rare special
occasions and it’s never a lot. If you
are going to drink, stick to light
coloured spirits and avoid sugary
mixers and premixed drinks. Don’t
be fooled, beer and wine are caloric
nightmares as well.
When eating out, try for clean
healthy protein choices and veggies.
Most times, despite what’s on the
menu, I’ll order grilled chicken with
no sauce and a green salad or
seasonal veggies.
Try to avoid premixed spice and
sauce products, as they are usually
high in sugar and sodium. Use fresh
herbs, chilli, ginger, lemon & lime,
vinegar, and salt and pepper. If you
are going to use sauces, opt for those
sweetened naturally and that are low
sodium.
Try to space your meals out about 2.5 to 3.5 hours apart.
Never skip breakfast and have your pre and post-training
meal about and hour on either side of training.
Depending on your specific program you’ll only be having
1-4 full eggs a day. It is really important to adhere to that
limit because the egg white is where all the protein is, and
the yokes are full of calories and cholesterol.
Don’t use food as a reward or punishment:
Don’t use food as a reward or punishment: e.g. “I trained
well today so I'm going to have a chocolate bar,” or “I
missed training today, so I’ll skip 2 meals.” These are
dangerous thought patterns and can lead to an unhealthy
relationship with food.
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27
RECIPE
IDEAS
LEO’S BEACH BODY TRANSFORMATION
RECIPE IDEAS
MEAL 1
Here are some of my favourite recipe ideas which you can
incorporate in with your clean eating program. Adjust the
recipes using the weights and serving sizes in your own
meal plan.
PROTEIN
PANCAKES
Ingredients
•
•
•
•
•
•
1 banana
2 full eggs
4 egg whites
150 grams rolled oats
2 tbs Natvia or Norbu
1 tbs cinnamon
Directions:
1. Using a hand blender and medium size container or a
blender, combine all ingredients together.
2. Heat a non-stick pan on medium to low heat. Pour the
mix in and cook on both sides until golden brown. If the
pancakes stick try using a small amount of coconut oil.
3. Allow to cool and enjoy.
Tip: Try having a few celery sticks while you prepare the
pancakes to cover your greens in this meal.
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LEO’S BEACH BODY TRANSFORMATION
RECIPE IDEAS
MEAL 1
GREEN
SCRAMBLED
EGGS AND
CINNAMON
APPLE OATS
Ingredients
•
•
•
•
•
•
•
•
•
•
2 asparagus shoots
1 cup of spinach
1/4 capsicum (green pepper)
2 full eggs
4 egg whites
1/2 red or green apple
150 grams rolled oats
1 tbs Natvia or Norbu
1 tbs cinnamon
1/2 cup of water
Directions:
1. Chop the asparagus and capsicum.
2. In a non-stick pan over medium heat, sauté asparagus
and capsicum with the spinach until lightly cooked.
3. Scramble the full eggs and egg whites in a bowl and add
them to the sautéed greens.
4. Cook everything until the eggs are firm. Season to taste
with salt and pepper.
5. While the eggs are cooking, chop the apple into small
chunks.
6. Combine the apple, cinnamon, oats, Natvia and water
into a bowl and place it in the microwave for 1 minute on
high.
7. Remove the bowl and use a fork to mash the now
softened apple chunks.
8. Stir the mixture for 45 seconds to thoroughly combine
all the ingredients.
9. Place the bowl back in the microwave for another 30
seconds. Remove and allow to cool.
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LEO’S BEACH BODY TRANSFORMATION
RECIPE IDEAS
MEAL 2
AVOCADO AND
TUNA SALAD
Ingredients
•
•
•
•
•
•
•
1/2 cucumber
2 celery sticks
1/4 capsicum
1 green onion
1/4 avocado
2 cans of tuna in spring water
1/4 lemon
Directions:
1. Chop the cucumber, celery sticks,
capsicum, and onion into bite size
chunks.
2. Place them in a large bowl, adding
the drained, canned tuna.
3. Add the avocado and squeeze the
lemon over top.
4. Use a fork to mash the avocado
and bind the mixture. Salt and
pepper to taste.
Tip: Try having the salad rolled in lettuce
leaves for something different.
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LEO’S BEACH BODY TRANSFORMATION
RECIPE IDEAS
MEAL 2
GREEN VANILLA
SMOOTHIE
Ingredients
•
•
•
•
•
•
2 scoops of vanilla WPI
1/4 avocado
1/2 cucumber
1 cup of water
Mint leaves
Ice
Directions:
1. Blend all the ingredients together.
If your WPI is not sweet enough try
adding a small amount of Natvia or
Norbu. Trust me, it’s actually
delicious and is a complete meal!
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32
LEO’S BEACH BODY TRANSFORMATION
RECIPE IDEAS
MEAL 3
SPICY GRILLED
CHICKEN SALAD
Ingredients
•
•
•
•
•
•
•
•
•
•
•
150 grams skinless boneless chicken breast
2 handfuls of Romaine lettuce
2 handfuls of baby spinach
3 celery sticks
1/4 avocado
1/4 lime
Chilli flakes
Paprika
Turmeric
Salt & pepper
Fresh coriander
Directions:
1. Chop the lettuce and combine with the spinach in a
bowl. Dice the cucumber, celery sticks, and avocado and
add to the greens mixture. Set aside.
2. Cut the chicken into thin strips and season to taste
using the paprika, chilli, turmeric, salt and pepper.
3. Grill the chicken on high for 4 minutes. If you’re using
a non-stick pan, heat the pan first and cook the chicken
strips for 8-10 minutes on medium heat.
4. Remove and allow to cool.
5. Slice the avocado and add it to the salad.
6. Either shred the chicken with a fork or place it on top of
the salad.
7. Chop the fresh coriander and sprinkle over top. Squeeze
the lime over the whole dish. Enjoy
Tip: If you don't like spicy food, experiment with your own
combination of seasoning mix.
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33
LEO’S BEACH BODY TRANSFORMATION
RECIPE IDEAS
MEAL 4
CLEAN &
HEALTHY
FRIED RICE
Ingredients
• 200 grams of kangaroo, minced (or substitute high
quality minced beef)
• 150 grams of green harvest veggies, frozen
• 100 grams of basmati rice
• 1 green onion
• 2 garlic cloves
• 1/4 lime
• 1/4 lemon
• 1 red chilli
• 2 full eggs
• 1 handful of coriander
Directions:
1. In a non stick pan, sauté the onion, garlic, and 1/2 the
chilli together on medium-low heat for 3-4 minutes, until
soft.
2. Add mince and cook on medium heat until it begins to
brown.
3. While mince is cooking, thaw the frozen vegetables in
the microwave or under warm water.
4. Once the mince browns, add the green veggies and rice
to onion mixture.
5. Remove from heat and crack both eggs into the pan.
Allow the residual heat to cook the eggs and stir the
mixture to bring it all together.
6. Squeeze the lime and lemon over top and garnish with
freshly sliced red chilli and coriander leaves.
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34
LEO’S BEACH BODY TRANSFORMATION
RECIPE IDEAS
MEAL 5
ASIAN PAN FRIED
CHICKEN AND
ASPARAGUS
WITH MUM’S
SWEET POTATO
MASH
Ingredients
•
•
•
•
•
•
•
•
•
•
•
150 grams of chicken breast, cubed
150 grams of asparagus
1/4 cup of low sodium soy sauce
1 small knob of ginger
1/4 lime
1 tbs nativa
100 grams of sweet potato
1 tbs nutmeg
1 tbs Natvia
1 tbs paprika
L ime zest
Directions:
1. Blanch the asparagus by boiling them for a few minutes
then dropping them into a bowl of cold water.
2. Once cooled, remove from the cold bath and cut into
sections.
3. Cube the sweet potato and boil for 10 minutes until soft.
4. Drain water. Add nutmeg, paprika, and Natvia. Mash
the sweet potato until evenly combined.
5. Cook the chicken in a non-stick pan on medium-high
heat until brown on the outside.
6. Add the soy sauce, lime juice with zest, grated ginger,
and 1 tbs of Natvia. Reduce heat and and bring to a simmer
for 5 minutes.
7. Add the blanched asparagus.
8. Serve by placing the chicken and asparagus on a bed of
the sweet potato mash. Drizzle with a small amount of
sauce.
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LEO’S BEACH BODY TRANSFORMATION
RECIPE IDEAS
MEAL 6
PROTEIN ICE
CREAM
Ingredients
•
•
•
•
2 scoops WP1
2 full eggs
Water
Ice
Directions:
1. Combine ingredients in a blender.
Mix well.
Tip: The secret is to get the consistency
right. Play around with the amount of ice
and water until the end result is creamy
and smooth like ice cream. The eggs with
help bind it all together and give it that
smooth creamy feel. Try having a few
celery sticks while your making it to cover
your greens.
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36
CONTACT ME
[email protected]
@leoryanburke
www.facebook.com/LeoBeachFit
@leoryanburke
leoryan33
Leo Ryan Burke
leobeachﬁt
www.leoryanburke.com
THANK YOU
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