NUTRITION GUIDE
Welcome to Build a Butt
Nutrition Guide!
Each of the days of this quick start guide have
calorie counts in the range of 1300-1400 and
each one has a balanced macronutrient ratio.
This does not include any beverages or extras
you might add.
You may choose to adjust the portions based
on your body size and/or goals but please do
not consume less than 1200 calories (assuming
you weigh at least 100lbs) while on this plan.
Keep in mind that your workouts may be
burning up to 500 calories per day above your
basal metabolic rate.
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NUTRITION GUIDE
How to use this Nutrition
Guide
This Nutrition Guide is completely clickable and you can navigate through
all the recipes. Feel free to download it to your mobile device. Here is
how to use it so you can take advantage of this awesome feature:
In the 3 Day Meal Plan
Click on the
recipe's name and
it will take you the In each section's menu
full page recipe.
Click on the section’s name
and it will take you to the
Table of Contents
Click on recipe's name
and it will take you the
In the Table of Contents: full page recipe.
Click on the
section's name and
it will take you to
the menu of that
category. In each recipe's full page
Click on the side
title of each section
and it will take you
to the menu of that
category
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NUTRITION GUIDE
How to Calculate Your
Calorie Needs
CATEGORY TARGET WEIGHT TIMES # DAILY CALORIES
A
(15% or higher
Your Ideal Weight X 12
fat loss goal)
B
(5-15% fat
Your Ideal Weight X 14
loss goal)
C
(5% or less
Your Ideal Weight X 15
fat loss goal)
Use this equation to figure out your Daily Calorie needs. Keep in mind this is a rough
estimate and you may have to experiment with finding the right amount of calories for
you.
Some examples:
If my goal is to lose 5% body fat or less and my ideal weight is 130lbs then I would
multiply 130x15 to get 1,950 caloreis per day. Given that the meal plans are around
1300 calories each, I’d be adding 1 or 2 extra meals or extra portions to some of my
daily meals.
On the other hand, if I am category A, meaning I have 15% or more fat to lose to get
to my ideal weight of say 110, I’d multiply 110x12 which would give me 1,320 calories
per day, in that case I’d follow the meal plan & given portions exactly.
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NUTRITION GUIDE
GROCERY LIST
Vegetables
o Arugula o Squash o Fennel Yellow) o Summer Squash
o Artichoke Hearts o Cabbage o Frisee o Radishes o Tomatoes (Fresh,
o Asparagus o Carrots o Green Onion o Romaine Canned, Paste)
o Bell Peppers o Cauliflower o Kale o Rutabagas o Turnip
o Broccoli o Celery o Leeks o Sauerkraut o Zucchini
o Bok Choy o Cucumber o Mushrooms o Shallot o Hot Peppers
o Brussels sprouts o Eggplant (Portobello, Shiitake) o Spaghetti Squash (Jalapeno & Chilies)
o Butternut o Endives o Onions (Red & o Spinach
Protein Healthy Fats
o Bison o Mahi Mahi
o Almonds o Olives
o Chicken o Mussels
o Almond Butter o Olive Oil
o Cod o Pork
o Avocadoes o Pecans
o Crab Meat o Salmon (Wild, Fresh, o
o Cashews o Pine Nuts
o Eggs Canned, Smoked)
o Coconut Oil o Pistachios
o Extra Lean o Scallops
o Coconut (shredded/ o Pumpkin seeds
Ground Beef o Shrimp
unsweetened) o Sesame Oil
o Ground Lamb o Steak
o Fish Oil o Sesame Seeds
o Ground Pork o Tilapia
o Ground Flaxseed o Tahini
o Ground Turkey o Tuna (Fresh &
o Hazelnuts o Walnuts
o Haddock Canned)
o Hazelnut Oil o Walnut Oil
o Halibut o Whey Protein
o Macadamia Nuts
o Lamb Powder
Spices This is how you mak
e your meals excitin
g!
o Allspice o Chives o Cumin o Onion Powder o Sage
o Basil o Cilantro o Dill o Oregano o Sea Salt
o Bay Leaves o Cinnamon o Garlic o Paprika o Stevia
o Black Pepper o Pure Cocoa o Ginger o Parsley o Tarragon
o Cardamom Powder o Horseradish o Red Pepper Flakes o Thyme
o Cayenne Pepper o Curry Powder o Mint o Rosemary o Turmeric
o Chili Powder o Cloves o Nutmeg o Saffron
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NUTRITION GUIDE
GROCERY LIST
Condiments and Beverages
Seasonings o Unsweetened Almond
o Milk
o Apple Cider Vinegar o Vanilla Extract (Pure) o Coconut Milk
o Balsamic Vinegar o White Wine Vinegar o Coffee (and Espresso)
o Beef Broth o Honey o Coconut Water
o Chicken Broth o Maple Syrup o Tea
o Fish Sauce o Coconut sugar o Kombucha
o Hot Sauce o Blackstrap molasses o Unsweetened Seltzer
o Mustard o Coconut Aminos (soy o Waters (no artificial
o Red Wine Vinegar sauce replacement) sweeteners)
o Rice Wine Vinegar o Coconut Milk (canned) o Water
o Salsa o Bragg’s amino acids
o Sherry Vinegar
o Tamari
Fruits Starchy Carbs
o Apples o Avocado o Melon o Sweet Potatoes
o Bananas o Coconut (Honeydew, o Coconut Flour
o Blueberries o Papaya Cantaloupe, o Honey (Raw)
o Cranberries o Grapefruit Watermelon) o Maple Syrup (Pure)
o Raspberries o Kiwi o Lychee o Oatmeal
o Strawberries o Orange o Figs o Ezekiel Bread
o Grapes o Tangerine o Plums o Brown Rice
o Cherries o Nectarine o Quinoa
o Dates o Peaches
o Jicama o Apricot
o Lemon o Passion Fruit
o Lime o Pear
o Mango o Asian Pear
o Pineapple o Persimmon
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NUTRITION GUIDE
HOW TO QUICKLY
ESTIMATE PORTIONS
USING YOUR HAND
EQUIVALENT FOOD TYPE CALORIES
Fist Brown Rice
1 cup Quinoa 150
Fruit
Meat,
Palm
Fish, Eggs, 160
6 oz
Poultry
Handful
Nuts
1/4 cyp 150
Dried Fruits
1 oz
2 handfuls 50
2 cups Vegetables Eat as many
veggies as
16 oz possible!
Thumb Nut butters
Olive Oil 120
1 tbsp
Coconut Oil
Thumbnail Spices, Herbs Nominal
1 tsp Seasonings Calories
Vinegars
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NUTRITION GUIDE
DAY 1
MEAL PRO CARB FAT CALS
Breakfast
French Toast Omelette 9g 40 g 22 g 397
with Berries
Snack
Apple & Almonds 6g 27 g 16 g 276
Lunch
Chicken Veggie Soup 37 g 20 g 5g 275
Dinner
Tuna Lettuce Tacos 39 g 15 g 18 g 373
91 g 102 g 61 g 1,321
TOTALS
36% 40% 24%
MACRO PERCENTAGES
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NUTRITION GUIDE
DAY 2
MEAL PRO CARB FAT CALS
Breakfast
Warm Cinnamon Oatmeal 7g 32 g 11 g 220
Snack
Pear & Walnuts 5g 17 g 20 g 266
Lunch
Niçoise Salad 44 g 24 g 39 g 620
Dinner
Grilled Salmon & Greens 31 g 7g 11 g 250
87 g 80 g 81 g 1,356
TOTALS
35% 32% 33%
MACRO PERCENTAGES
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NUTRITION GUIDE
DAY 3
MEAL PRO CARB FAT CALS
Breakfast
Egg Avocado Toast 9g 19 g 18 g 271
Snack
Chocolate Banana Smoothie 25 g 26 g 4g 236
Lunch
Garlic Chicken Rice & Broccoli 39 g 48 g 11 g 442
Dinner
Quick & Easy Stir Fry 35 g 21 g 21 g 412
108 g 114 g 54 g 1,361
TOTALS
39% 41% 20%
MACRO PERCENTAGES
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NUTRITION GUIDE
TABLE OF CONTENTS
BREAKFAST
LUNCH
DINNER
SNACKS
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BREAKFAST
French Toast Omelette with Berries
Warm Cinnamon Oatmeal
Egg Avocado Toast
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French Toast
Omelette
Ingredients
• 2 whole eggs
• 1 Tsp Cinnamon
• 1 Tsp Vanilla Extract
BREAKFAST
PRO CARB FAT CALS • 1 Tsp Coconut Oil
9g 40 g 22 g 397 • Fresh or Frozen berries
Directions
• Crack eggs into a bowl and whisk
• Add Cinnamon & Vanilla and continue to whisk
until frothy
• Heat a frying pan over medium heat with the
coconut oil
• When oil is melted pour the egg mixture into the
pan.
• Let it cook through
• Add berries in center and fold
13
Warm Cinnamon
Oatmeal
Ingredients
• ½ cup Rolled Oats
• Hot Water (enough to cover oats)
• Dash of Cinnamon
BREAKFAST
Nutrition facts without Honey • Stevia or Honey Optional
PRO CARB FAT CALS • 1 teaspoon of Coconut oil (optional)
7g 32 g 10.5 g 220
Directions
• Pour hot water over oats
• Add Cinnamon
• Stir and let sit for 3-4 minutes
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Egg Avocado
Toast
Ingredients
• 1 Slice Ezekiel Bread
• ½ avocado
• 1 whole egg
BREAKFAST
• 1 T Coconut oil
• Salt/Pepper
Directions
• Toast the Bread to a golden brown
PRO CARB FAT CALS
• Slice avocado and mash into the toast
9g 19 g 18 g 271
with a spoon
• Fry the egg over easy and then place
on top of the mashed avocado
• Add Salt/Pepper to taste
15
LUNCH
Chicken Veggie Soup
Niçoise Salad
Garlic Chicken Rice & Broccoli
16
Chicken Veggie
Soup
Ingredients
• 1 cup Chicken broth (homemade or
store bought)
• 6 oz chicken breast
• ½ cup Brussels sprouts
• ½ cup carrots
PRO CARB FAT CALS
• ½ cup celery
37 g 20 g 5g 275
LUNCH
• ½ cup onion
• Salt/Pepper
Directions
• Chop all veggies to bite size pieces
• Bring broth to a boil in a pot
• Add chicken and veggies
• Stir occasionally and cook on a medium heat
for about 10 minutes
• After about 10 minutes turn the heat down to
low and cover with a lid
• Simmer on low for another 12-15 minutes
• Add Salt/Pepper to taste
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Niçoise Salad
Ingredients
• 2 cups Lettuce of choice, I like arugula, spinach
or mixed greens
• ½ cup Green Beans
• 2 Hard Boiled Eggs
• ¼ cup Cherry tomatoes
• 2 small boiled potatoes
PRO CARB FAT CALS • 5 or 6 black olives
44 g 24 g 39 g 620 • 6 oz Tuna
LUNCH
Dressing
• 2 Tbsp Olive Oil
• 2 tbsp Balsamic vinegar
• Dash salt/pepper Optional
• Fresh thyme or chives
Directions
• Chop the lettuce, add to bowl
• Arrange egg, tuna, green beans, tomatoes,
olives and potatoes, pour dressing over top
To make the dressing
• Pour olive oil & vinegar into small bowl and
whisk
• Salt and pepper to taste
• Garnish with fresh herbs
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Garlic Chicken
Brown Rice and
Broccoli
Ingredients
• 2 Fresh garlic cloves
• ½ head of broccoli
PRO CARB FAT CALS • 6 oz cooked chicken breast
39 g 48 g 11 g 442 • ½ cup cooked Brown rice
LUNCH
Garlic Sauce
• 1 T Tahini
• ½ t garlic powder
• 1 t Tamari
• Water
Directions
• First blend all sauce ingredients in blender
• Chop broccoli and chicken
• Stir fry brown rice broccoli and chicken
together in a wok or frying pan
• Once heated all the way through turn off the
burner and add the sauce.
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DINNER
Tuna Lettuce Tacos
Grilled Salmon & Greens
Quick & Easy Stir Fry
20
Tuna Lettuce Tacos
Ingredients
• 1 Can of Tuna
• 5 or 6 black olives
• White Kidney beans
• ½ red pepper
• 4 Romaine lettuce leaves
• 1 t olive oil
PRO CARB FAT CALS • Salt/Pepper
DINNER
39 g 15 g 18 g 373 • ½ cucumber
Directions
• In a mixing bowl stir tuna, olives, beans, red
pepper and olive oil together.
• Season with salt and pepper
• Wash and dry 4 lettuce leaves and arrange
on a plate
• Spoon tuna mixture into lettuce leaves
• Slice cucumber as a side
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Grilled Salmon and
Greens
Ingredients
• 6 oz Fresh Salmon
• ½ bunch of asparagus
• 1 cup mixed greens salad
PRO CARB FAT CALS • Mrs. Dash or other seasoning mix
31 g 7g 11 g 250 • 1 T balsamic vinegar
DINNER
Directions
• Season salmon with your favorite
seasoning mix.
• Grill or Bake the Salmon
• Steam asparagus
• Toss Mixed greens with 1 Tbsp of Balsamic
vinegar.
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Quick & Easy
Stir Fry
Ingredients
• ½ c Broccoli
• ½ c bean sprouts
• ½ c red bell pepper
PRO CARB FAT CALS • Any other vegetables of choice
35 g 21 g 21 g 412 • 6 oz Protein of choice
DINNER
• 1 t Coconut Oil
• 1 T Tamari
Directions
• Clean and rinse vegetables
• Chop Veggies and protein into bite size
chunks
• Heat pan with 1 Tbsp coconut oil
• Sautee protein first then add veggies once it
looks cooked through
• Add tamari or other seasonings
• Spices of choice
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SNACKS
Apple & Almonds
Pear & Walnuts
Chocolate Banana Smoothie
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Apple & Almonds
Ingredients
• 1 whole apple
• 2 T raw almonds
Directions
• Simply eat on the go or at home anytime you
need a snack between meals
PRO CARB FAT CALS
SNACKS
6g 27 g 16 g 276
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Pear & Walnuts
Ingredients
• 1 Pear
• ¼ cup raw walnuts
Directions
• Simply eat on the go or at home anytime you
need a snack between meals
SNACKS
PRO CARB FAT CALS
5g 17 g 20 g 266
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Chocolate Banana
Protein Smoothie
Ingredients
• 1 scoop Chocolate Protein Powder of choice
• 1 Banana
• ½ cup Almond Milk
• Ice and or Water
Directions
SNACKS
• Blend all ingredients and enjoy
PRO CARB FAT CALS
25 g 26 g 4 g 236
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What to do after the 3 day guide?
Choose your favorite meals from the 3 days
and put together your own custom meal plan
that you can continuously follow for the duration
of the program
It’s important that you enjoy your daily diet so
you’ll continue to eat well and get great results
over time.
Remember to customize your nutrition based
on your body size and goals. If the calories in
this meal plan are lower than suggested by
your calculation of your calorie needs then add
another meal or extra portions to some of your
meals.
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