NXT LEVEL NXT Shape program Meal plan & recipes User Guide
- June 7, 2024
- NXT LEVEL
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 you
want.
RECIPES
Breakfast
Yogurt bowl with 5-min granola
Tropical smoothie bowl
Fruity bowl cake
Maxi pancake banana choc’ topping
Creamy chocolate peanut butter overnight oats
Breakfast muffins and Greek yogurt
Salmon and egg toast with fruit salad
Lunch & Dinner
Chicken burrito bowl
BBQ pulled chicken wraps
Chicken burger in flat bread with sweet potato fries
Chicken skewers, golden rice and veggies
Salmon and asparagus “en papillote” with roasted potatoes and fruit salad
dessert
Salmon pasta with green beans
Stir fry beef, rice and veggies
Sesame beef, brown pasta and veggies
Loaded sweet potato with shrimps
Chili Prawns, couscous, carrots and peas
Egg buddha bowl, honey mustard dressing
Lentils and salad bowl
Sweet potato, carrot soup with a drizzle of coconut milk
Tuna 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 / day
PROFILE 2 NEEDS ≈ 1800 kcal / day
PROFILE 3 NEEDS ≈ 2200 kcal / day
PROFILE 4 NEEDS ≈ 2500 kcal / day
Yogurt bowl
With 5-min Granola
Ingredients (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 skewers
with 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.