30 Days of Change

30 DAYS OF CHANGE V 4.
0

Neila Rey | neilarey.com

This program is designed to change your
eating and exercise habits as well as the
way you look and feel - in a month. The
program requires consistency and
dedication no matter how tired or busy you
are.

Each day consists of a sample meal plan for
the day, cardio and core workouts. The meal
plan is designed to satisfy all your needs
and provide you with the fuel to work out
throughout the day.

There are six small meals a day but you
dont have to eat if you dont feel hungry.
Snacks are optional, too. You can scale the
amounts provided up or down depending on
how much you feel you need but try not to
go overboard by drastically increasing or
reducing the portions. You can always
replace items and mix and match depending
on your preference.

Whenever the quantity of something isnt
specified like with green beans, tomatoes
and mushrooms, for example, that means
the quantity isnt limited. Also, try to avoid
buying any sweets or salty snacks during
the 30 days of the program or drink any
alcohol.

Almost every workout in the program
consists of two parts: cardio and
bodyweight training. You can perform each
separately or one after another depending
on your schedule.
There are no rest days in the 30 Days Of
Change but some days are easier than
others to let you recover for the upcoming
day or after a particularly difficult one.
Dont be afraid if it feels hard its
supposed to. If you feel that you cant follow
through anymore, drop down a level.
If you find it difficult to train at the beginner
level halve the amounts of reps per
exercise and continue, but dont skip days.
You can jump from one fitness level to
another at any point during the program.

If you suffer from back pain or had knee
injuries take care while performing running.
You can pick your own type of cardio:
cycling (double the distance), swimming,
rowing or skiing as long as you keep the
time. The more changes you make to the
program the less likely you are to stick with
it so try to follow it as is as much as
possible. If you cant perform push-ups or
push-up like exercises perform them with
your knees touching the floor but dont skip
the exercise. In one instance youll need a
ball you can use any ball or even a pillow,
get creative.
This program is completely equipment free
but youll need to be able to go for a walk or
a run outside.
Different daily workouts will ensure that your
body doesnt adapt to the same routine so
youll see progress a lot sooner than with
any other program.

30 DAYS OF CHANGE V 4.0 MENU


30 days of change
SHOPPING LIST

General (get in stock):
Bag of frozen forest berries (for oatmeal)
Bag of frozen green beans
Large bag of frozen mixed vegetables (your pick)
Bag of frozen spinach
2 packs of traditional oatmeal
2lb of rice (brown or white, your pick)
Pack of pasta
2 packs of green tea
Small jar of honey
Jar of peanut butter
Dijon mustard
3 small cans of sweet corn (no added sugar)
Olive oil for cooking and salads
Pack of rice cakes
6 cans of beans
Mushrooms (canned or fresh)
Sugar-free tomato sauce
Pack of fish fingers
One tin of sardines
3 (8oz) cans of tuna
56oz frozen salmon
24oz frozen prawns
3 Sweet Potatoes


Garlic
Onions
Couple of lemons

Cinnamon
Pack of flax seeds
Raw cocoa powder (for making chocolate milk)
Pack of raw almonds
Pack of raw walnuts

Add to your shopping list every time you run out:
Greek yoghurt
Tomatoes, cucumbers, lettuce
Apples, bananas, oranges, pears
Wholegrain bread
Eggs
Milk

You can also pre-buy all the cheese in advance (light cream cheese,
light mozzarella, cheese sticks) - mind the expiration date, though.



Drink a cup of green tea every evening couple of hours after dinner.

Stock up on 8oz small Greek yogurts - its up to you how many you
want to buy. You can sprinkle it with cinnamon and use as a late night
snack if you feel really hungry. It will curb hunger and stop you from
craving sweets. Use it as a default late-night cheat meal any time you
feel like it but not more than once a day.

If you feel like a post-workout pick me up use raw cocoa powder to
make sugar-free chocolate milk.

The 3 egg omelette can be made with spinach, mushrooms or turkey
ham if you have it on hand.



days 1-7
8oz light cottage cheese
light mozzarella pack

4 chicken breasts
2 chicken thighs
1 pork steak
4oz smoked salmon
Tomato juice

Light tomato soup (one portion)
if you dont know how to make your own

days 8-14
1 avocado
16oz pack turkey ham
2 chicken thighs
4 chicken breasts
8 fish fingers
Handful of grapes



days 15-21
3 chicken breasts
8oz cod
16oz turkey ham
10oz mince (turkey, pork or lean beef)
fresh basil

days 22-30

pack of ricotta cheese
light mozzarella pack
8oz light cottage cheese

1 eggplant
1 zucchini
1 avocado
fresh basil

5 chicken breasts
7oz turkey ham
2 pork steaks
pack of bacon
pack of smoked salmon
8oz salmon mince (make your own, if you want)


Day 1

breakfast
bowl of oatmeal
with berries
or/and flaxseeds

snack: banana, 1oz walnuts

lunch
jacket sweet potato
2tbsp light cottage cheese
with sliced tomato on the side

snack: rice cake with 1tsp of light cream cheese

dinner
oven baked chicken thigh
with large lettuce salad


Day 2

breakfast
3 egg omelette

snack: sliced apple with 1tsb of peanut butter

lunch
grilled chicken breast wholegrain sandwich
with sliced tomato

snack: cheese stick

dinner
8oz salmon baked in foil in the oven
1 cup of steamed or boiled rice


Day 3

breakfast
bowl of oatmeal
with berries
or/and flaxseeds

snack: cheese stick, rice cake

lunch
light Caesar salad
made with grilled chicken breast and lettuce
[use yoghurt mixed with Dijon mustard instead of mayonnaise]

snack: sliced apple with 1tsb peanut butter

dinner
3 egg frittata with spinach
[use light mozzarella cheese]


Day 4

breakfast
3 egg omelette

snack: sliced apple with cinnamon, 1oz almonds

lunch
8oz canned tuna salad with lemon zest,
lettuce, diced onion and can of sweet corn

snack: glass of tomato juice

dinner
oven baked chicken thigh
with mushrooms
with mixed vegetables on the side


Day 5

breakfast
4oz smoked salmon
1 scrabbled egg
slice of wholegrain bread


lunch
8oz prawns in sugar-free tomato sauce

snack: hardboiled egg with sliced cucumber

dinner
grilled pork steak with green beans on the side


Day 6

breakfast
bowl of oatmeal
with berries
or/and flaxseeds


lunch
with sliced tomato

snack: glass of tomato juice

dinner



Day 7

breakfast
3 egg omelette

snack: banana

lunch
10oz beans in red sauce
2 slices of wholegrain bread

snack: apple

dinner
grilled chicken breast



Day 8

breakfast
bowl of oatmeal
with berries
or/and flaxseeds

snack: 4oz turkey ham and cucumber slices

lunch
bowl of tomato soup

snack: 1oz of almonds

dinner
oven baked chicken tight
with mushrooms



Day 9

breakfast
3 egg omelette

snack: banana

lunch
8oz turkey ham wholegrain bread sandwich
with sliced cucumber

snack: 1oz walnuts

dinner
with mixed vegetables



Day 10

breakfast
bowl of oatmeal
with berries
or/and flaxseeds

snack: orange

lunch
10oz beans

snack: a handful of grapes, cheese stick

dinner
with 2 sliced tomatoes



Day 11

breakfast
3 egg omelette

snack: banana

lunch
chicken breast wholegrain sandwich
with lettuce and sliced tomato

snack: apple

dinner



Day 12

breakfast
bowl of oatmeal
with berries
or/and flaxseeds

snack: rice cake with 1tbsp low fat cream cheese

lunch
chicken breast wholegrain sandwich
with lettuce and sliced tomato
snack: 1oz almonds

dinner
8 fish fingers
tomato & cucumber salad



Day 13

breakfast
ripe avocado cut in two halves
baked with 2 eggs

snack: 1oz walnuts

lunch
8oz tuna sandwich
w/ Dijon mustard
on a slice of wholegrain bread

snack: sliced apple with honey and cinnamon

dinner
oven baked chicken tight
with mushrooms


Day 14

breakfast
bowl of oatmeal
with berries
or/and flaxseeds

snack: pear

lunch
10oz of pasta
w/ mixed vegetables

snack: 4oz turkey ham with cucumber slices

dinner
grilled chicken breast with mushrooms



Day 15

breakfast
bowl of oatmeal
with berries
or/and flaxseeds

snack: baked apple with 1tsp of honey

lunch
8oz turkey ham wholegrain sandwich
with lettuce and cucumber

snack: rice cake with 1tsp of low fat cheese

dinner



Day 16

breakfast
3 egg omelette


lunch

snack: banana

dinner



Day 17

breakfast
bowl of oatmeal
with berries
or/and flaxseeds


lunch
8oz turkey ham wholegrain sandwich with lettuce

snack: banana

dinner
8oz canned tuna salad
with 1 can of sweet corn



Day 18

breakfast
3 egg frittata with spinach

snack: pear

lunch

snack: 3oz turkey slices
w/ cucumber

dinner
light Caesar salad
made with chicken breast
(no mayonnaise or croutons)



Day 19

breakfast
peanut butter sandwich

snack: handful of grapes

lunch
with sliced tomato

snack: 1oz almonds
dinner
8oz cod baked in foil with tomatoes



Day 20

breakfast
3 egg omelette


lunch
8oz pasta
8oz salmon baked in foil in the oven with mushrooms

snack: banana

dinner



Day 21

breakfast
banana, orange fruit salad
French toast

snack: 1oz almonds

lunch
bowl of tomato basil soup

snack: rice cake w/ light cream cheese and sliced cucumber

dinner
10oz meat balls (turkey, lean beef or pork) in red sauce



Day 22

breakfast
3 egg + 1 sweet potato frittata

snack: banana

lunch
with sliced tomato

snack: 1oz walnuts

dinner
8oz steamed or boiled prawns



Day 23

breakfast
bowl of oatmeal
with berries
or/and flaxseeds

snack: apple

lunch
sardine, tomato & light cheese bruschetta
on a slice of wholegrain bread


dinner
grilled chicken breast with broccoli



Day 24

breakfast
2 bacon strips
2 eggs
sliced tomato

snack: banana

lunch
10oz beans
Slice of wholegrain bread

snack: baked apple with honey

dinner
grilled pork steak
with green beans on the side



Day 25

breakfast
caprese toast: wholegrain bread,
low-fat ricotta cheese,
sliced tomato, sliced small avocado.
basil leaves

snack: orange
lunch

snack: 1oz walnuts

dinner
oven roasted 2 tomatoes & eggplant
topped w/ melted cheese and crashed garlic clove



Day 26

breakfast
bowl of oatmeal
with berries
or/and flaxseeds


lunch
with sliced tomato

snack: tomato with mozzarella & basil

dinner
8oz wasabi salmon burger


Day 27

breakfast
smoked salmon
sliced wholegrain bread
with a herbed scrambled egg

snack: sliced apple w/ 1tpb peanut butter

lunch
8oz pasta with 8oz salmon baked in foil in the oven

snack: banana

dinner



Day 28

breakfast
baked zucchini, bacon
and 3 egg tomato frittata


lunch
8oz boiled prawns in sugar-free tomato sauce

snack: hardboiled egg
with sliced cucumber

dinner
grilled pork steak
with green beans on the side


Day 29

breakfast
8oz corn and ricotta cakes
with a grilled tomato

snack: banana

lunch
with sliced tomato

snack: chocolate milk
[ use raw cocoa & no sugar ]

dinner
8oz salmon baked in foil in the oven with tomatoes



Day 30

breakfast
bowl of oatmeal
with berries
or/and flaxseeds

snack: apple with honey and cinnamon

lunch
8oz turkey ham w/ sliced cucumber

snack: 1oz walnuts

dinner
sauted pork steak with sliced apple
30 DAYS OF CHANGE V 3.0


Disclaimer
This is a FREE program - it cannot be sold, charged for or paid for in any way.

All exercises and other forms of physical activity can be dangerous, especially if performed
without medical advice, proper supervision and/or pre-exercise evaluation.
Always consult your physician or health care professional before performing any exercise,
especially if you have any chronic or recurring condition, and/or if you are pregnant, nursing, or
elderly.
All exercises you perform, you perform at your own responsibility and at your own risk.

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30 DAYS OF CHANGE V 4.

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