Gabby Zappia Coaching
Let’s work together
Are you looking to kick start your fitness journey but need a hand heading in the right direction?
Let’s start today, together💓
10 Week Better Yourself
Premium Online Coaching
1-1 Online coaching
- Personalised training plan
-Custom Meal Plan
- Macros and Nutrition support
- Weekly check ins
-Access to form checks
Holly Fowler Meal Plan
Please use correct brands and let me know if you want changes made
Meal 1/ Pre Training
-Woolworths English Muffin
- 10g Honey
Meal 2/ Post Training
- 60g Woolworths Quick Oats
-1 Scoop protein powder
-50g Blueberries or Raspberries
-10g Biscoff Spread
Meal 3/
-180g Cooked Basmati Rice
-110g Cooked Chicken Breast
-50g Avocado
-10g Fountain Reduced Salt BBQ Sauce
Meal 4/ Snack
Nectarine or Kiwi Fruit
Meal 5/ Dinner
- 80g RAW Vetta Protein Pasta
-60g Cooked Lean Beef Mince
-60g Dolmio Tomato and onion reduced salt pasta sauce
-15g Woolworths Light Shredded Cheese
Meal 6/ Snack
- Yo Pro Yogurt Cup
Hayley Meal Plan
If any changes need to be made please let me know
Meal 1/ Breakfast
60g Woolworths quick oats
30g Protein Powder
30g Blueberries
10g Biscoff Spread
Meal 2/ Snack
60g Banana
25g Protein Powder with water shake
Meal 3/ Lunch
80g Raw Vetta Smart Protein Pasta
80g raw Lean beef mince
15g Woolworths light tasty cheese
70g Dolmio Tomato and onion reduced salt pasta sauce
Meal 4/Pre gym
50g XO Crunch Cereal
150ml Almond Milk unsweetened
Meal 5/ Dinner- Post Gym
400g Spud Lite potato
100g Cooked Chicken breast
1 Simson high protein low carb wrap
15g Praise light fat Mayo
Meal 6/ Snack
50g Strawberries
160g Yo Pro Yogurt Cup
Carbs-
Rice
Oats
Potato’s
Bread
Pasta
Dried Friuits
Bananan
Apples
Rice cakes
Pumpkin
Sweet potato
Beetroot
Pineapple
Cereal
Meal 1- Pre workout
60g Honey O Crunch
15g Capliano Honey
80ml Unsweetened Almond Milk
Meal 2- Breakfast
70g Weetbix
50g Strawberries
10g Mayvers Peanut Butter
30g Protein Powder
150ml Unsweetened Almond Milk
Meal 3- Snack
100g Banana
3x Real Foods Corn Thins
90g Woolworths Tuna in Springwater
Meal 4- Lunch
100g Cooked Chicken Breast
30ml Mr Chen Terriyaki Sauce
220g Cooked Jasmine Rice
50g Edgell Corn
50g Avocado
Cucumber- Optional
Meal 5- Dinner
60g Dolmio Tomato Onion Reduced Salt pasta sauce
80g Raw Lean Beef Mince Woolworths
90g San Remo Pasta of choice
20g Woolworths Mozzarella
Meal 6- Snack
1x Yo Pro yogurt cup
50g Blueberries or Raspberries
10g Biscoff Spread
Liv Meal Plan Block 1
Meal 1- Pre Workout
50g Cocoa Bombs
60ml Unsweetened Almond Milk
Meal 2- Breakfast
60g Quick Oats
20g Protein Powder
50g Strawberries
15g Biscoff Spread
Meal 3- Lunch
220g Cooked Jasmine Rice
100g Cooked Chicken Breast
30ml Mr Chen Teriyaki Sauce
50g Edgell Corn
60g Avocado
Cucumber- Optional
Meal 4- Snack
160g Yopro Cup
50g Blueberries
10g Mayvers Peanut Butter
Meal 5- Dinner
70g Raw Smart Vetta Protein Pasta
60g Raw Lean Beef Mince
60g Dolmio Tomato and onion reduced salt pasta sauce
25g Woolworths Mozzarella
Alexandra Meal Plan
Meal 1- Pre Workout
LCM Caramel 25% less sugar
Meal 2- Breakfast
50g Weetbix
150ml Unsweetened Almond Milk
30g Protein Powder
50g Strawberries
15g Biscoff Spread
Meal 3- Lunch
170g Cooked Jasmine Rice
65g Raw Lean Beef Mince
25ml Mr Chen Teriyaki Sauce
50g Edgell Corn
60g Avocado
30ml Woolworths Lite Sour Cream
Meal 4- Snack
20g Protein Powder
300ml Water
Meal 5- Dinner
1x Simson High Protein Low Carb wrap
250g Raw Spud Lite
100g Cooked Chicken Breast
25g Woolworths Shredded Mozzarella
20g Lite Praise Mayo
Lettuce and Tomato
Meal 6- Snack
160g Yo Pro Yogurt Cup
10g Mayvers Peanut Butter
Erin Meal Plan
Please ensure you are weighing all ingredients accurately.
Meal 1- Smoothie
250ml So Good Almond High Protein Milk
30g Protein Powder
50g Banana
Meal 2- Pre Gym
1x Abe’s Low Carb Bagel
10g Capilano Honey
15g Woolworths Light Cream Cheese
Meal 3- Lunch
220g Cooked Jasmine Rice
110g Cooked Chicken Breast
75g Pineapple
20g Fountain Reduced sugar Bbq Sauce
Meal 4- Snack
Kiwi Fruit
2x Woolworths Brown thin rice cakes
50g Avocado
Meal 5- Dinner
80g Raw Woolworths lean beef mince
70g Raw San Remo Pasta
70g Leggos Bolognaise with bacon flavour pasta sauce
10g Olive Oil
20g Woolworths Mozzarella cheese
Meal 6- Snack
160g Yopro Cup
50g Strawberries
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