4 Week Meal Plan

.
MOTIVATION
IS WHAT GETS YOU STARTED
HABITS
ARE WHAT KEEP YOU GOING
STOP PLAYING!!!
What are you waiting for?
1

Table of Content
Shiera Potmis
Author
3 Your personal goals/objectives
4 Personal Checklist
5 Measure yourself
6 Healthy Snack Tips
8 FIT.ISLANDgirl WORKOUT
(4 week workout routine)
10 FIT.ISLANDgirl 4 Week Meal Plan,
Week 1 (Lets get started)
12 Week 2 (Stop Playing)
14 Week 3 (YOu Got this)
16 Week 4 (You did it!)
18 Water intake & Workout Checklist
Founder and sole proprietor of
Fit. Islandgirl training
Qualified chef
in the Culinary Arts
Personal Trainer and Meal Coach
with degrees in Fitness and Nutrition
Shiera Potmis introduces her
4 week meal plan
With credit to
Shawn York Media
For design and DTP
Copyright © 2019 Shiera Potmis and Fit IslandGirl
All rights reserved.
This booklet or any portion thereof may not be
redistributed, sold or reproduced in any form whatsoever

Be your own kind of beautiful
You DESERVE MAXIMUM RESULTS, YOU GOT THIS
Begin with your future goals in mind.
MY 3 MONTH OBJECTIVES
Health goal____________________________________
______________________________________________
Fitness goal___________________________________
______________________________________________
Personal goal__________________________________
______________________________________________
MY DAILY OBJECTIVE
Health goal____________________________________
______________________________________________
Fitness goal____________________________________
______________________________________________
Personal goal__________________________________
______________________________________________
3

Will it be easy? No!
Worth it? definitely!
PERSONAL CHECKLIST
1. Weigh and measure your fat percentage and BMI
before starting your journey with this booklet in order to
measure your results accurately.
2. Keep a daily journal of what you actively did for the day
to achieve your goals.
3. Stay hydrated. It is essential to keep drinking water
throughout the day. Not only is it good for your skin and
overall health, it helps with cravings.
DRINK WATER !
Start your day with water as you wake up. Wake your body up.
Drink water before you bathe. This helps lower your blood pressure
Drink before meals, this helps prepare your stomach for food
Drink water when you are hungry. Drinking water before a snack
or with one will help you feel full faster
Before, during and after workouts to stay hydrated and replace loss
fluids. Don’t drink too much to avoid stomach cramps
Drink an hour before bed, this helps with the cell renewal process and
to replenish any fluid loss that will occur during the night
4. Use seasonings instead of just salt. Seasonings enrich
the flavour of your meals. Food is life, so enjoy it
5. Eliminate soda, any carbonated drinks and processed
juices. They contain high amounts of unwanted calories
and sugar. Make your own fresh juices.
6. Have fun with your meals, play around with
seasonings and take pictures.
7. Create your own healthy power pack tasty shakes

Are you ready? Yes you are!!!!
Starting is already an accomplishment by itself
What do you want to achieve?
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
My measurements
Your weight can fluctuate during your journey, so measure yourself
on the first and last day.
How do I measure myself?
Chest. Measure from under your armpits in line with your breast and
keep your arms relaxed
Arm. Measure your upper arm and keep it relaxed
Waist. Measure from under your ribs and above your pelvis
Hips. Measure the widest part of your hip and butt
Thigh. Measure the thickest part of your thigh
Calf. Measure the thickest part of your calf
Before
Weight:
BMI:
After
Weight:
BMI:
Fat %: Fat %:
Chest:
Arm:
Waist:
Hips:
Thigh:
Calf:
Chest:
Arm:
Waist:
Hips:
Thigh:
Calf:

6

Healthy snacks to munch on
Strawberries (8 big pieces)
Apricots (3 pieces)
Apple (1)
Blackberries (75 grams) about a handful
Fruit that you eat ONCE a day
Blueberries (75 grams) a handful Kiwi (1)
Raspberries (125 grams)
Dried prunes (2 pieces)
Grapefruit (1/2 a grapefruit)
Cherries (115 grams)
10 Olives 100G watermelon
100G honey dew melon
100G cantaloupe
Grapes (75 grams) Peach (1)
Peer (1) Plum (1)
Orange (1) not for breakfast, as a snack
Figs (2 pieces) for breakfast,
not dinner. Gives gas and
indigestion.
Vegetables that you can eat TWICE a day
Asparagus (8 pieces) Tomato (1)
Cauliflower (100 grams) Paprika (1)
Snow peas (45 grams)
Carrots (2)
Andijve
Eggplants
Celery
Rucola
Lettuce (all sorts)
Spinach
Red Peppers
Sugar snaps
Vegetables you can eat AS MUCH AS YOU WANT
Green onion
Broccoli
Cucumber
Leek
Green beans
Kale
These are examples that you can play around with.
Simple salad dressing is 2 tablespoons vinegar with 2 tablespoons
olive oil, ½ fresh lemon juice with half a chopped onion.
7

8

Week 1
A goal without a plan is just a wish
• Check list for water (Page 18)
• This week complete 100 squats and 100 crunches.
Go for walks or a jog
• Gym: 3x strength and cardio
• Complete 5 min worth of planking
Week 2
Be stronger than your excuses
• Check list for water (Page 18)
• This week complete 200 jumping jacks and 100 crunches. Go for
walks or a jog
• Gym: 3x strength and cardio
• Complete 5 min worth of planking
Week 3
Once you control your mind, you can control your body
• Check list for water (Page 18)
• This week complete 100 lunges and 100 squats
• Gym: 3x strength and cardio
• Complete 5 min worth of planking
Week 4
Fall in love with taking care of yourself!
• Check list for water (Page 18)
• This week complete 200 crunches, 200 squats and 100 lunges.
Go for a walk or a jog
• Gym: 3x strength and cardio
• You have successfully formed a routine for yourself!
Congratulations, be very proud of yourself!
• Let’s turn your routine into a habit and that habit into a lifestyle.
Be your own warrior
• Complete 5 min worth of planking
9

fit. islandgirl Meal PLan: Week 1 (Lets get started)
Day 1 Breakfast Lunch Dinner Snack
Stay hydrated.
Green Tea,
sugarless or
1 tsp Honey
Protein shake
with WATER or
OATLY.
NO Yanga or
any sport drinks
Day 2
Oils to be used
is olive oil
Day 3
Day 4
Baby Spinach
Omelette
1 Egg
70g Baby
Spinach
Protein shake
1 tsp Turmeric
40g Fresh Spinach
½ Avocado
75g Raspberries
Cinnamon
75g Blueberries
8 Strawberries
1 Scoop Protein
Water
Protein shake
1 tsp Turmeric
Handful fresh
Spinach
½ Avocado
1 Fresh Beet
Cinnamon
75g Blueberries
1 Scoop Protein
Water
115g Salmon
Marinate in
1 Lemon,
2 tbsp.
Soy Sauce,
Crushed Garlic,
Parsley and
Oregano.
1 Baked Sweet
Potato
200g Broccoli
540g BBQ Chicken
Broccoli
½ Paprika
½ Courgette
1 Cucumber
Baked Chicken
540g Chicken
Breast
½ Paprika
150g Broccoli
½ Courgette
Lettuce
1 Cucumber
Smaller version
of lunch served
with Salad and
Cucumber (no
Sweet Potato)
Smaller version
of Lunch served
with Salad and
Cucumber
Smaller version
of lunch served
with Salad and
Cucumber
Protein Shake
1 tsp Turmeric
75g Blueberries
1 Banana
½ Avocado
1 Scoop Protein
Water
1 Cup of Honey
dew Melon
1 Cup of Honey
dew Melon
Protein shake
100g Blueberries
1 Scoop Protein
Fresh Ginger
Fresh Mint
Cinnamon
½ Avocado
Water
Grilled Veggies
½ Courgette
½ Paprika
100g Mushrooms
1 Carrot
Broccoli
Celery
100g Pasta of
choice
1 Cucumber
Smaller version
of lunch served
with salad and
cucumber
8 Strawberries
10

Day 5
Breakfast Lunch Dinner Snack
Veggie Omelette
1 Egg
½ Tomato
Fresh Basil
Onion
½ Paprika
Half Baked
Sweet Potato
Day 6
Protein shake
100g
Blueberries
1 Scoop Protein
Fresh Ginger
Fresh Mint
Cinnamon
½ Avocado
Water
Day 7
Veggie omelette
1 Egg
½ Tomato
Fresh basil
Onion
½ Paprika
540g Baked
Chicken in juice
of 1 Lemon
Oregano, Paprika
Powder, Garlic,
Fresh Parsley
150g Broccoli
½ Paprika
½ Courgette
Paprika Chicken
540g Chicken
Breast
½ Paprika
½ Broccoli
½ tsp Garlic
Salad with
Cucumber
Handful of
walnuts
360g Salmon
½ Onion
2 tbsp. Balsamic
Vinegar, Garlic
Cilantro
Basil
1 Avocado
Smaller version
of lunch served
with a salad with
cucumber
Smaller version
of lunch served
with a salad with
cucumber
Smaller version
of lunch served
with salad and
cucumber
Protein shake
8 Strawberries
75g Raspberries
75g Blueberries
Fresh mint
½ Avocado
Cinnamon
1 Scoop Protein
Water
1 Cup of Honey
dew melon
Protein Bar max
200 calories
Note that some given recipes are for lunch and dinner so you
don’t have to cook twice. Consume the larger part of your
meal for lunch and leave the remains for dinner. So you WILL
NOT be eating for example 540grams chicken for lunch, but
300 grams for lunch and 240 grams for dinner.
Do not go more than 3-4 hours without having a meal
but do not eat again within 2 hours of your last meal
11

Meal PLan: Week 2 (Stop Playing)
Day 8 Breakfast Lunch Dinner Snack
Stay hydrated.
No Juices
Just water or
sugarless Tea
(honey opt)
Protein shake
with WATER or
OATLY.
NO Yanga or any
sport drinks
Day 9
Oils to be used is
extra olive oil
Herbs: Paprika
Powder, Garlic
+onion powder,
S+P, Season All,
Thyme,
Rosemary,
Italian Seasoning
etc
Day 10
Can always
create
your own protein
shakes
Day 11
Protein Shake
1 Banana
½ Avocado
1tsp Turmeric
8 Strawberries
Dash of
Cinnamon
1 Scoop protein
Water
Protein Shake
1 Fresh Beet
8 Strawberries
75g Blueberries
1 tsp Grated
ginger
1 Scoop Protein
Water
Protein Shake
½ Avocado
1 tsp Turmeric
8 Strawberries
75g Blueberries
1 tsp Grated
Ginger
1 Scoop Protein
Water
360g Baked
Salmon
1 ½ Garlic Cloves
1 Lemon, squeezed
2 tsp Parsley
Eggplant Mix
1 Eggplant Squash
1 Broccoli
1 Courgette
½ Onion
2 Gloves Garlic
Chives
Tomato paste
Seasonings
Soy sauce,
Honey
1 Avocado
Marinate Steak
Salad 360g beef
cubes (marinated in
Soy sauce,
Ketjap manis,
½ Clove Garlic and
Rosemary)
140g Lettuce mix
1 Fresh Paprika
1 Lemon, juiced
170g Seasoned
Ground Beef
225g Zucchini
1 tbsp Garlic
1 tsp Cilantro
Smaller version of
lunch
Coconut Cream
Chicken
170g Chicken Filet
Seasoned
Dash of Curry
powder
Serve with
1 ½ tsp Cilantro
1 Cucumber diced
1 Protein Bar +
Handful of
Unsalted
Walnuts or
Almonds
1 Protein Bar +
Handful of
Unsalted
Walnuts or
Almonds
Protein Bar max
200 calories +
Fruit of choice
from chart
Protein shake
75g Raspberries
8 Strawberries
75g Blackberries
Fresh mint
½ Avocado
Cinnamon
1 Scoop Protein
Water
Grilled Veggies
½ Courgette
½ Paprika
120g Green beans
1 Broccoli
1 Fresh Beet
1 Cucumber
Handful of nuts
(choice of unsalted
walnuts, cashews
or almonds)
Smaller version
of lunch served
with salad and
cucumbe
Protein Bar max
200 calories +
Fruit of choice
from chart
12

Day 12
Day 13
Day 14
1 tbsp. Honey if
desired
Breakfast Lunch Dinner Snack
1 Small Baked
Sweet Potato
1 Banana
Chia seeds
Handful Baked
Walnuts
1 tbsp. Honey
(if desired)
Protein shake
8 Strawberries
Fresh Mint
1 tbsp Honey
1 tsp Turmeric
(opt)
½ Avocado
Cinnamon
2 Scoop Protein
Water
Protein shake
8 Strawberries
100g Blueberries
Fresh Mint
1 tsp Turmeric
(opt) ½ Avocado
Cinnamon
1 Scoop Protein
Water
Grilled Veggies
½ Courgette
½ Paprika
120g Green Beans
1 Broccoli
1 Fresh Beet
Lettuce
1 Avocado
360g Baked
Salmon seasoned
with
1 ½ Clove Garlic,
Paprika Powder
and
1 Lemon, juiced
110g Veggies of
choice
Beef and Zucchini
230g seasoned
Beef
300g Courgette
Soy Sauce
Cilantro
Smaller version
of lunch served
with a salad with
cucumber
Seasoned
Ground beef
with veggies
170G Seasoned
Ground Beef
180G Green
Beans
Bake Chicken
270g Seasoned
Baked Chicken
Breast
110g Fresh Green
Beans
Protein Shake
75g Blueberries
Strawberries
Cinnamon
1 Scoop Protein
Water
Bowl of 100g
watermelon +
Handful of
unsalted
walnuts or
almonds
Bowl of 100g
Watermelon +
Handful of
unsalted
walnuts or
almonds
Do not go more than 3-4 hours without having a meal
but do not eat again within 2 hours of your last meal
13

Meal PLan: Week 3 (YOu Got this)
Day 15 Breakfast Lunch Dinner Snack
Stay hydrated.
No juices
Just water or
sugarless tea
(honey opt)
Protein shake
with WATER or
OATLY.
NO Yanga or any
sport drinks
Day 16
Oils to be used is
extra olive oil
Herbs: Paprika
Powder, Garlic
+onion powder,
S+P, Season All,
Thyme,
Rosemary,
Italian Seasoning
etc
Day 17
Protein Shake
75g Blueberries
1 Scoop Protein
Cinnamon
240ml Water
Protein Shake
200g Strawberries
½ Avocado
1 Scoop Protein
Cinnamon
240ml Water
Baked sweet
potato
1 Banana Handful
baked Walnuts
Chia seed
520g Ground
Turkey or Beef
Seasonings
of choice with
Minced Garlic &
Paprika.
Form the
mixture into
patties/balls
and cook about
8 minutes per
side.
1 Avocado
450g Grilled
Seasoned
Chicken In juice
of 2 lemons,
soy sauce and
minced garlic
Broccoli
½ Paprika
1 Fresh beet
120g Green
Beans
1 Baked Apple
230g Seasoned
Baked Salmon
1 Lemon
1 Fresh Paprika
Smaller version
of lunch served
with lettuce mix
Smaller version
of lunch served
with lettuce mix
and cucumber
NO APPLE
Beef steak
170g Beef cubes
marinated in
Soy Sauce,
Garlic and
Ginger Powder
110g Broccoli
1 Protein Bar +
Handful of
Unsalted
Walnuts or
Almonds +
1 Choice of Fruit
Protein Shake
75g Blueberries
75g Raspberries
40g Fresh
Spinach
1 Scoop protein
Water
Protein Bar max
200 calories
Day 18
Protein shake
8 Strawberries
Fresh mint
½ Avocado
Cinnamon
1 Scoop Protein
Water
230g Seasoned
Drumsticks with
BBQ Sauce
4 tbsp Green
Onion
½ Fresh
Paprika
Parsley
170g Ground
Beef
180g Fresh
Green Beans
1 Cup of Honey
dew Melon +
Protein Bar
14

Day 19
Breakfast Lunch Dinner Snack
Protein shake
1 Banana
1 Scoop Protein
1 tbsp Grated
Ginger
½ Avocado
Water
Seasoned Beef
Salad (225g)
450g Beef
½ Avocado
1 Fresh Beet
120g Green
beans
1 Boiled Egg
Lettuce
Garnished with
Handful Dried
Cranberries and
Grated Coconut
Beef with
Courgette
(225g) Bake
1 Courgette
(2 tbsp olive oil
over courgette
on baking
paper),
Sliced in half for
15 minutes in
preheated oven
200º. Serve with
rest Beef from
lunch
1 Protein Bar +
Handful of
Unsalted
Walnuts or
Almonds +
1 Choice of Fruit
Day 20
Protein shake
8 Strawberries
75g Blueberries
1 tsp Turmeric
Cinnamon
1 Scoop Protein
Water
Grilled seasoned
Chicken Breast
with Green
Beans
270g Chicken
Breast
(Seasoned)
3 tbs Olive Oil
110g Fresh Green
Beans
1 Fresh Beet
Lettuce mix
Grilled chicken
Wraps
200g chicken
2 Wraps
1 Chopped
Avocado
Lettuce
½ Paprika
1 Protein Bar +
Handful of
Unsalted
Walnuts or
Almonds +
1 Choice of Fruit
Day 21
1 tbsp. honey if
Desired
Protein shake
8 Strawberries
½ Avocado
40g Fresh
Spinach
Cinnamon
1 Scoop Protein
Water
Chicken legs
with Broccoli
230g Baked
Chicken Leg
(Seasoned to
choice)
½ Paprika
½ Broccoli
1 Fresh Beet
Ground beef with
Green beans
230g Beef
240g Green
Beans
½ Paprika
1 Protein Bar +
Handful of
Unsalted
Walnuts or
Almonds +
1 Choice of Fruit
You are doing amazing!
Do not go more than 3-4 hours without having a meal
but do not eat again within 2 hours of your last meal. Stay hydrated!
15

Meal PLan: Week 4 (You did it!)
Day 22 Breakfast Lunch Dinner Snack
Stay hydrated.
No juices
Just water or
Sugarless tea
(Honey opt)
Protein shake
with WATER or
OATLY.
NO Yanga or
any sport drinks
Day 23
Oils to be used
is extra olive oil
Herbs: Paprika
Powder, Garlic
+ Onion powder,
S+P, Season All,
Thyme,
Rosemary,
Italian
Seasoning
etc)
Day 24
Day 25
Protein Shake
½ Avocado
100g Blueberries
1 tsp Turmeric
8 Strawberries
1 Scoop Protein
Water
Baked sweet
potato.
75g Blueberries
Chia seeds
1 tbsp.
Honey if desired
Protein Shake
75g Blueberries
8 Strawberries
1 tsp Grated
Ginger
1 Scoops Protein
Water
Baked Orange
Chicken
360g Seasoned
Chicken Breast
Marinated in
1 Fresh Orange,
squeezed
½ Cup Chicken broth
2 tbsp Soy Sauce
1 tbsp Ketjap
(Marinate
Overnight)
½ Paprika
Baked seasoned
Salmon with
Avocado
230g Fresh Salmon
1 Small Avocado
2 tbsp Olive Oil
1 Lemon
½ Cucumber
35g Fresh Spinach
Stew chicken with
broccoli
170g Chicken Breast
60g Broccoli
1 Bay Leaf
1 Small Avocado
Chicken wrap
170g Chicken
1 Wrap Lettuce
Handful dried
Cranberries
Marinated Steak
Salad
270g Seasoned
Beef Steak
Soy sauce
105g Lettuce mix
½ Paprika
1 Lemon, juiced
Stew Chicken
with broccoli
170g Chicken
Breast
1 Bay Leaf
60g Broccoli
½ Paprika
1 Protein Bar +
Handful of
Unsalted
Walnuts or
Almonds +
1 Choice of
Fruit
Protein Shake
8 Strawberries
Cinnamon
1 Scoop Protein
240 Water
1 Protein Bar +
Handful of
Unsalted
Walnuts or
Almonds +
1 Choice of
Fruit
Protein shake
Enjoy your own
mix
260g Baked Chicken
40g Broccoli
Handful walnuts
170g Grilled
seasoned steak
30g Mushrooms
60g Broccoli
½ Onion
1 tbsp Parsley
1 Protein Bar +
1 Choice of
Fruit
16

Day 26
Day 27
Day 28
1 tbsp. Honey if
Desired
Breakfast Lunch Dinner Snack
Protein shake
Enjoy your own
mix
Protein shake
Enjoy your own
mix
Protein shake
8 Strawberries
75g Blueberries
½ Avocado
Cinnamon
1 Scoop Protein
Water
Grilled Veggies
½ Courgette
½ Paprika
120g Green Beans
½ Broccoli
Celery
1 Fresh Beet
½ Cucumber
½ Avocado
360g Seasoned
Bake Chicken
114g Green Beans
40g Fresh
Spinach
Handful Nuts
260g Seasoned
Bake Chicken
40g Broccoli
½ Paprika
40g Fresh
Spinach
Handful Nut
Smaller version of
lunch
170g Ground Beef
1 Courgette
½ Avocado
Stew Beef
170g Seasoned Beef
30g Mushrooms
60g Broccoli
1 Bay Leaf
2 Fruit of Choice
(see chart)
1 Fruit of Choice
(see chart) +
Protein bar
1 Fruit of Choice
(see chart) +
Protein Bar
Do not go more than 3-4 hours without having a meal
but do not eat again within 2 hours of your last meal.
17

Daily water tracker
Check your water daily intake + what workout
did you do this week.
MONDAY TUESDAY WEDNESDAY
WEEK 1
Type of Workout:
WEEK 2
Type of Workout:
WEEK 3
Type of Workout:
WEEK 4
Type of Workout:
18

CHECK LIST
THURSDAY FRIDAY SATURDAY SUNDAY
19

fit.islandgirl87
shiera.potmis@gmail.com