F15 intermediate booklet

TAKE THE
NEXT STEP
INTERMEDIATE1& 2
Foundation.
Inspiration.
Transformation.

01
INTERMEDIATE 1
ARE YOU
LOOKING TO
STEP UP YOUR
ROUTINE?
Forever’s F.I.T. programme will provide
you with the foundation and inspiration
needed to achieve your transformation
goal. F15 Intermediate forms part of
Forever F.I.T. and this level is aimed at
those who are already moderately active.
This hassle-free pack comes with all the products
you need to complete a fifteen-day programme,
and this booklet is designed to guide you through
a routine that is both attainable and flexible.
You’ll learn customised workouts, interval
training and high intensity routines, and you’ll
discover healthy recipes (P.36), exercise ideas,
weight management products and lifestyle tips.
All of this will help you to form positive habits
and build a healthier, stronger and fitter you.
F15 Intermediate has been split into two fifteen-day
regimes so that you can choose the one that suits
your lifestyle. They both follow the same
supplement and meal schedule (P.7 and P.25),
but the exercise regime does vary across the two
plans. Before you begin, look closely at each
plan’s suggested exercises (F15 Intermediate 1:
P.15. F15 Intermediate 2: P.29) and consider
which course would suit you before you begin.
If you are already active but want to ease yourself
in, we suggest you follow F15 Intermediate 1.
NOT SURE HOW
TO PERFORM SOME
OF THE EXERCISE
ROUTINES?
CHECK OUT OUR
USEFUL VIDEO
TUTORIALS ON
foreverfit15.com
Please note:
if you want to
complete both parts
(F15 Intermediate 1
and F15 Intermediate 2)
you will need to
purchase additional
products.

02
BE MINDFULOF
YOUR HEALTH
Please note that the F.I.T. programme (C9 and F15)
should not be taken by anyone who has diabetes,
kidney disease, epilepsy, heart disease or
dementia. It should not be followed during
pregnancy or when breastfeeding, and it is not
suitable for children.
If you have any medical condition or are taking medication,
please consult your doctor before starting the programme.
This programme may not be suitable if you are obese
or underweight. Check your BMI and consult your doctor
before changing your diet and exercise regime.
Please refer to the foods supplement kit
packaging for further information on usage.
FOREVER ALOE VERA GEL
Forever Aloe Vera Gel is a digestive aid.
FOREVER FIBER
Forever Fiber is designed for digestive health
and is high in fibre and low in saturated fat.
FOREVER THERM
Forever Therm is formulated with vitamins
to provide supplemented support whilst
achieving your diet and lifestyle goals.
FOREVER GARCINIA PLUS
Forever Garcinia Plus contains the prized Asian culinary
fruit Garcinia. It is high in chromium which helps with
healthy macronutrient metabolism and also contributes to
the maintenance of normal blood glucose levels.
FOREVER LITE ULTRA
Forever Lite Ultra is available in chocolate and vanilla
flavours and provides 24g of protein per serving,
plus many other vitamins and minerals.
TAKE EACH PRODUCT
AS DIRECTED IN THE
SUPPLEMENT SCHEDULE
FOR MAXIMUM RESULTS!

03
LET’S GET
STARTED.
FOLLOW THESE TIPS TO
ACHIEVE YOUR BEST RESULTS.
KNOW THAT YOU
CAN DO THIS.
WEIGH AND MEASURE
YOURSELF BEFORE YOU BEGIN.
Record your measurements in this booklet and calculate
the difference at the end of the F15 programme.
RECORD YOUR DAILY EXERCISE, FOOD
INTAKE, AND HOW YOU FEEL WHILE ON F15.
Accountability will help prevent you from
deviating from the programme.
DRINK PLENTY OF WATER.
Approximately 3 litres a day for men
and 2 - 2½ litres a day for women.
PUT DOWN THE SALTSHAKER.
Salt contributes to fluid retention.
Flavour foods with herbs and spices instead.
AVOID FIZZY DRINKS AND CARBONATED BEVERAGES.
Carbonation promotes bloating. Drinking fizzy drinks
also adds unwanted calories and sugar.
1
2
3
4
5

04
Forever
Lite Ultra
1X pouch
(15 servings)
Forever Fiber
15 packets
What your
pack
includes:
Forever
Aloe Vera Gel
2X 1 litre
bottles
Forever
Garcinia Plus
90 softgels
Forever Therm
30 tablets

05
SET YOUR
GOALS.
F15 Intermediate is a simple, easy-to-follow and flexible
programme designed to help fitness enthusiasts step up
their routine. Setting goals will help you to keep on track,
but it is important to be realistic. These goals can be
anything, from running a 5K to getting back into your
skinny jeans.
CLEAR GOALS WILL HELP
YOU STAY MOTIVATED
AS YOU MOVE FORWARD.

06
BODY WEIGHT
& MEASUREMENTS.
HOW TO MEASURE:
CHEST / Measure under your armpits around the front of
your chest with your arms relaxed at your sides.
BICEPS / Measure half way between your armpit
and elbow with your arm relaxed at your side.
WAIST / Measure your natural waist –
approximately 2" above your hips.
HIPS / Measure around the widest part
of the hips and buttocks.
THIGHS / Measure at the widest point
of the thigh including the highest
point on your inner thigh.
CALVES / Measure the thickest part
of your calf, typically about half way
between the knee and the ankle,
while your calves are relaxed.
BEFORE F15 INTERMEDIATE MEASUREMENTS:
BICEPS
CHEST
WAIST CALVES
THIGHS
WEIGHT
HIPS
AFTER F15 INTERMEDIATE 1 MEASUREMENTS:
BICEPS
CHEST
WAIST CALVES
THIGHS
WEIGHT
HIPS
AFTER F15 INTERMEDIATE 2 MEASUREMENTS:
BICEPS
CHEST
WAIST CALVES
THIGHS
WEIGHT
HIPS

07
INTERMEDIATE 1 SCHEDULE.
FOLLOW THIS SUPPLEMENT SCHEDULE EACH
DAY TO ACHIEVE MAXIMUM RESULTS WHILE
ON THE F15 INTERMEDIATE 1 FIFTEEN-DAY
PROGRAMME.
2X Forever
Garcinia Plus
softgels
2X Forever
Garcinia Plus
softgels
2X Forever
Garcinia Plus
softgels
A minimum
of 240ml
of water
Before taking
Forever Aloe Vera Gel
Wait 30
minutes
Before having your meal.
Wait 30
minutes
Wait 30
minutes
1X Forever
Therm tablet*
*Take with food.
450-calorie dinner
for women
550-calorie dinner
for men
See P.39 for suggestions.
120ml
Forever Aloe
Vera Gel
With a minimum
of 240ml of water.
Mid-morningNoonEarlyeveningNightMorning
FOOD SUPPLEMENTS ARE NOT FOODS; THEY ARE DESIGNED
TO SUPPORT YOU IN REACHING YOUR LIFESTYLE GOALS. THEY DO
NOT CONTRIBUTE TO WEIGHT LOSS IN ISOLATION WITHOUT BEING
PART OF A CALORIE-CONTROLLED DIET AND EXERCISE REGIME.
Please note: If you are lactose intolerant or you want to spice up your shake,
why not try the Cherry Ginger Zinger shake on P.11.
Be sure to take
Forever Fiber separately
from your daily supplements.
Fibre can bind to some
nutrients, impacting its
absorption by your body.
1X packet
Forever Fiber
Mixed with 240-300ml
of water or other beverage.
100 - 250-calorie
snack for women
200 - 350-calorie
snack for men
This can be consumed
at any time of the day. See P.38.
at any time of the day.

08
1X Forever
Therm tablet*
*Take with food.
300-calorie breakfast
for women
for men
Turn to P.15 for
the recommended
workout schedule.
You can have
your Forever Lite
Ultra shake at
any time of the
day to suit your
lifestyle.
Mix 120g of Forever
Aloe Vera Gel, 1 scoop
of Argi+ and water
to taste. Shake with ice
for a delicious way to enjoy
the benefits of aloe.
F.I.T. TIP
A great way to drink your daily
aloe is to mix it with Argi+ (sold
separately). Argi+ provides 5g of
L-Arginine per serving plus vitamin
C, which contributes to the
reduction of tiredness and fatigue.
Give your body the energy boost it
needs to keep going
all day long!
450-calorie lunch
for women
550-calorie lunch
for men

09
SIMPLIFY
YOURDIET.
WHETHER YOU’RE
PLANNING YOUR MEALS
FOR THE WEEK, OUT TO
DINNER WITH FRIENDS
OR LOOKING FOR A
QUICK SNACK,
CHOOSING COLOURFUL
FRUITS AND VEGETABLES
FUELS YOUR BODY AND
KEEPS YOU ON THE
ROAD TO LOOKING AND
FEELING BETTER.
Sometimes it can be hard to keep track of all the tips and tricks
to maintaining a healthy diet, especially if you’re on the go.
The good news? There’s one golden rule to follow that can
keep you moving in the right direction: eat colourful foods.
The colours of different fruits and vegetables represent
different phytonutrients that provide varied benefits
to the body.
Orange and yellow colour in vegetables signifies
the presence of beta-carotene. The body converts
beta-carotene to vitamin A. One small fresh carrot
(100g) typically contains about 7,801mcg of
carotene. Vitamin A can contribute to the
maintenance of normal skin, vision and the
normal function of the immune system.
Fruits and vegetables that are pink or red
in colour like tomatoes and peppers contain
lycopene and many other beneficial vitamins
and minerals.
Green fruits and veggies are packed full of
vitamins and are great when counting calories.
Leafy greens, such as a 100g serving of kale,
only contain around 40kcal and can provide
over 100% of your recommended intake
of vitamin C. Vitamin C helps with normal
energy-yielding metabolism as well as
helping with the reduction of tiredness
and fatigue.
Blue and purple fruits and vegetables
provide many different nutrients
including lutein, zeaxanthin,
resveratrol and vitamin C.
Finally, don’t forget about white fruits
and vegetables. These nutrient packed
foods contain potassium, magnesium
and a whole complement of vitamins
and minerals that provide seemingly
endless benefits.

10
PREPARE
FORSUCCESS.One of the pitfalls of any weight management
programme is time. Between work responsibilities and family
obligations it can be hard to find time to exercise, make a
healthy meal or even just make time for yourself.
Follow the tips below for meal preparation so that even
on-the-go you are set up for success!
+ Plan Ahead
By identifying when you will be pressed for time
before it happens, you can make sure you have
something healthy to eat ready to grab and go.
+ Create A Menu
Determine which F15 recipes you are going
to make for the week, taking into consideration
when your schedule is especially busy. Recipes
can be found starting on P.36.
+ Go Shopping
Make a list of ingredients
you need to prepare your
weekly menu and head to
the grocery store.
+ Get Cooking
Pre-cook menu ingredients,
like chicken breast, some
vegetables and anything
else that can save time
for the week.

11
FOREVER LITE ULTRA
SHAKE RECIPES.
In the F15 INTERMEDIATE programme, drink your shake
after your workout or for a mid-day boost.
Remember to keep an eye on how many calories you’re consuming.
If you choose a high-calorie shake, you will need to increase your
exercise levels.
CHERRY
GINGER
ZINGER
1 scoop Forever Lite Ultra / 236ml unsweetened
coconut milk / 125g fat-free plain Greek yoghurt
77g cherries / 4g ginger
7g Forever Bee Honey / 4-6 ice cubes
(Approx. 274kcal)
coconut milk / 166g plain Greek yoghurt
115g cherries / 4g ginger
10.5g Forever Bee Honey / 4-6 ice cubes
(Approx. 447kcal)
PEACHES
& CREAM
almond milk / 225g peaches / ½ teaspoon cinnamon
14g walnut pieces / 4-6 ice cubes
(Approx. 295kcal)
almond milk / 338g peaches / ½ teaspoon cinnamon
28g walnut pieces / 4-6 ice cubes
(Approx. 452kcal)
GREEN
GOODNESS
1 scoop Forever Lite Ultra / 118ml unsweetened soy milk
114g kale leaves / 115g spinach / 50g banana
7.5g flax seeds
(Approx. 318kcal)
171g kale leaves / 225g spinach / 75g banana
11g flax seeds
(Approx. 476kcal)
BLUEBERRY
MUFFIN
1 scoop Forever Lite Ultra / 177ml skimmed milk
or alternative / 83g fat-free plain Greek yoghurt
50g blueberries / 15g old fashioned oats
pinch of cinnamon / 0.6ml vanilla extract
12.5g granola for topping
(Approx. 320kcal)
1 scoop Forever Lite Ultra / 177ml skimmed milk
or alternative / 125g fat-free plain Greek yoghurt
75g blueberries / 21g old fashioned oats
pinch of cinnamon / 0.6ml vanilla extract
25g granola for topping
(Approx. 489kcal)
CHOCOLATE
RASPBERRY
DELIGHT
coconut milk / 130g fresh or frozen raspberries
3.7g cocoa powder / 15g almond butter
17g cacao nibs (optional topping) / 4-6 ice cubes
(Approx. 305kcal)
coconut milk / 195ml fresh or frozen raspberries
7.4g cocoa powder / 22g almond butter
17g cacao nibs (optional topping) / 4-6 ice cubes
(Approx. 470kcal)
STRAWBERRY
SHORTCAKE
1 scoop Forever Lite Ultra / 180g fat-free plain
Greek yoghurt / 133g strawberries / 15g old fashioned oats
0.6ml vanilla extract / 4-6 ice cubes
(Approx. 278kcal)
1 scoop Forever Lite Ultra / 360g fat-free plain
Greek yoghurt / 166g strawberries / 21g old fashioned oats
0.6ml vanilla extract / 4-6 ice cubes
(Approx. 440kcal)
APPLE
CRISP
57g unsweetened apple sauce / 113g apple, chopped
pinch of cinnamon and nutmeg / 17g dates
3g chia seeds / 4-6 ice cubes
(Approx. 300kcal)
113g unsweetened apple sauce / 133g apple, chopped
pinch of cinnamon and nutmeg / 34g dates
6g chia seeds / 4-6 ice cubes
(Approx. 461kcal)
+ MEN+ WOMEN

12
HAVE A GREAT RECIPE?
SHARE IT WITH US AT
facebook.com/foreveruk
F.I.T. TIP
Create your own shake
by combining 1 scoop of
Forever Lite Ultra with 240-300ml
of skimmed, almond, coconut,
soy or rice milk, 90g-180g of fruits and
vegetables, 1 tablespoon of healthy
fats like chia seeds, flax seeds,
nut butter, avocado or coconut oil,
and ice, water or green tea.
Blend together
and serve.
Feel free to substitute
the milk in these recipes
with skimmed, rice milk,
unsweetened almond milk,
unsweetened coconut milk
or unsweetened soy milk.
Creating your own
shake can be fun but it
is important to keep an eye
on the calories that you’re
putting in. We recommend
300kcal for women and
450kcal for men so keep
this in mind when combining
ingredients.

13
Many people think that weightlifting isn’t related to weight
loss or that introducing weights or resistance into their
workouts will create bulky muscle. The reality is, when done
properly, weight training burns calories and can continue
to boost metabolism long after your workout has ended.
The exercises in the F15 INTERMEDIATE programme are
designed to introduce weight resistance to core foundational
movement. Maximum results can be gained through the use
of resistance bands. Resistance bands keep tension on the
muscles for an extended period of time to help build lean
muscle and burn more calories.
RESISTANCE BANDS COME
IN SEVERAL STRENGTHS,
ALLOWING YOU TO ADJUST
THE RESISTANCE AS YOU
GET STRONGER.
For F15 INTERMEDIATE, we recommend you have
a set of light, medium and heavy bands.
F.I.T. TIP
Make sure to challenge yourself.
If you can complete a workout easily
or don’t feel some muscle fatigue at
the end of your exercise, you’re not
doing enough. Choose a fitness
band with more resistance to get
the best results.
RESISTANCE
MAKES
RESULTS.

14
REMEMBER
Always warm up and cool
down before and after exercising.
Be aware that training too hard can
lead to injury. Listen to your body
and if you feel pain, stop.
If you have existing injuries or pain,
consult your doctor before starting
this or any exercise regime.

15
INTERMEDIATE 1
WORKOUT
SCHEDULE.
LET’S GET MOVING.
The F15 Intermediate programme combines two bodyweight
workouts, yoga that you can do anywhere and cardio at your
own pace to get you moving!
REMEMBER: Always warm up and cool down before and after
exercising; be aware that training too hard can lead to injury.
Listen to your body and if you feel pain, stop. If you have
existing injuries or pain, consult your doctor before starting
this or any exercise regime.
DAY3
REST
DAY2
CARDIO
DAY7
F15 YOGA ONE
DAY6
REST
DAY11
INTERVAL
CARDIO
DAY10
F15
INTERMEDIATE
WORKOUT
ONE
DAY15
F15 YOGA ONE
DAY14
REST
DAY1
F15
INTERMEDIATE
WORKOUT
ONE
DAY5
INTERVAL
CARDIO
DAY9
REST
DAY13
F15
INTERMEDIATE
WORKOUT
TWO
DAY4
F15
INTERMEDIATE
WORKOUT
TWO
DAY8
CARDIO
DAY12
REST

16
CRANK UP
THE CARDIO.
Cardio exercises increase heart rate,
can help boost metabolism, support a
healthy heart and help you recover more
quickly after strenuous exercise.
During the F15 Intermediate 1 programme,
commit to doing at least two-to-three days
of cardio activity per week. These sessions
should be 30-60 minutes and ideally
performed without interruption.
THE BENEFITS
OF INTERVAL
CARDIO.
Introducing intervals into your cardio
routine is an effective way to rev up your
metabolism. Brief bursts of intensity can
add enormous benefits to your workout
in a short period of time.
To complete cardio intervals, choose the
cardio that works best for you and can
be done at varied degrees of intensity.
For the first 30 seconds of each minute,
complete your cardio at a comfortable
pace, then challenge yourself for the next
20 seconds. Finally, for the last 10 seconds,
kick it into high gear and complete your
exercise at the highest intensity you can.
Repeat this five times in a row before
recovering for 2 minutes by walking slowly
or jogging. That’s it! In 12 minutes you’ve
completed a powerful, heart-pumping cardio
workout. Complete interval cardio two times
during the F15 Intermediate 1 programme.
RECOMMENDED
CARDIO EXERCISES
INCLUDE:
Walking, jogging, climbing
stairs, elliptical, rowing,
swimming, yoga, biking,
hiking, aerobics, dancing
and kickboxing

17
WARM UP.
YOUR BODY IS A MACHINE.
It’s important to prep before you throw
yourself into a workout. Warming up
allows your joints to move through their
full range of motion and can help to
improve the quality of your workout
while reducing your chances of injury.
Think of it as a dress rehearsal for
the main event. Use this warm up
before each exercise in the
F15 INTERMEDIATE programme.
STEP/TOUCH
16X
SUMO SQUAT
AND REACH
8X
BUTT-
KICKERS
16X
ALTERNATE
KNEE LIFTS
16X
LATERAL
LUNGES
16X
KNEE LIFT
TO REVERSE
LUNGE
16X
JUMPING
JACKS
20X

18
COOL DOWN.Save a few minutes at the end of each workout
to cool down. This allows your heart rate to
transition easily into recovery, while breathing
and blood pressure come back to normal.
It also helps improve flexibility and helps
prevent injury. The cool down should be
performed fluidly as a series of movements
rather than individual exercises.
TO SEE VIDEOS OF
ALL WARM UPS AND
EXERCISES, VISIT:
FOREVERFIT15.COM
STANDING
REACHES
16X
LATERAL
SUPPORTED
LUNGES
16X
SUMO
SQUAT
8X
HAMSTRING
STRETCH
LEFT
16X
LUNGE
WITH QUAD
STRETCH
RIGHT
16X
LUNGE
WITH QUAD
STRETCH
LEFT
16X
HAMSTRING
STRETCH
RIGHT
16X
CHEST
OPENER
16X
SHOULDER
CIRCLES
8X

19
Repeat
2-3 times
for full
workout!
Rest 60
seconds
INTERMEDIATE
WORKOUT
ONE
This workout builds on foundational moves
learned in F15 BEGINNER with added resistance.
Using resistance bands challenges the body and
helps build lean muscle. Repetitions of each
exercise will be performed in a circuit style.
Once you have finished all thirteen exercises,
recover for 60 seconds and start again with
a goal of completing two-to-three rounds total!
EQUIPMENT REQUIRED: RESISTANCE BANDS
+ Static lunges with bicep curl (per side) 16x
+ Squats with tricep kickback 16x
+ Split squats with mid-back pull (per side) 16x
+ Squat to shoulder press 16x
+ Quadruped with left leg extensions 16x
+ Quadruped with right leg extensions 16x
+ Pushups 16x
+ Plank step outs 16x
+ Superman 16x
+ Side planks (per side) 8x
+ Seated reverse crunches 16x
+ Inverted bike 32x
+ Mountain climbers 32x

20
Rest 60
seconds
INTERMEDIATE
WORKOUT
TWO
This workout introduces alternate exercises with
added resistance. Repetitions of each exercise
will be performed in a circuit style.
Once you have finished all ten exercises,
recover for 60 seconds and start again with a
goal of completing two-to-three rounds total!
+ Squat side outs (per side) 16x
+ Upright rows 16x
+ Alternating step touches 16x
+ Side upright rows 16x
+ Squats with glute lift (per side) 16x
+ Thread the needle left side planks 16x
+ Full body tricep pushups 16x
+ Thread the needle right side planks 16x
+ Glute bridges with
leg extension (per side) 16x
+ Core roll ups 16x
F.I.T. TIP
Challenge makes changes!
Completed two rounds last time?
Take on three this time to get stronger
and take the next step on your path
to looking and feeling better.
Repeat
2-3 times
for full
workout!
Rest 60
seconds
EQUIPMENT REQUIRED: RESISTANCE BANDS

21
+ Relaxation pose 15 seconds
+ Knees to chest 4x
+ Bridge 8x
+ Inverted bike 16x
+ Cat-cow 8x
+ Bird-dog 16x
+ Child’s pose 5x
+ Downward dog 16x
+ Mountain pose 1x
+ Sunflower 8x
+ Sun salutation 5x
+ Warrior 1, 2, reverse right 1x
+ Extended angle 1x
+ Triangle pose 1x
+ Mountain pose 1x
+ Warrior 1, 2, reverse left 1x
+ Extended angle 1x
+ Triangle pose 1x
+ Mountain pose 1x
+ Child’s pose 5x
+ Knees to chest 4x
+ Happy baby 15 seconds
+ Spinal twist 15 seconds
+ Relaxation pose 30-60 seconds
YOGA
ONE
The F15 Yoga One workout introduces
twenty-two fundamental yoga poses. While each is
its own exercise, try to move fluidly between
poses for maximum results.
Instead of focusing on completing each pose
perfectly, breathe deeply and allow the body
to lengthen, stretch and relax to help increase
flexibility and build a mind/body connection.
Follow along with the Yoga One workout
at foreverfit15.com.

22
CONGRATULATIONS
ON COMPLETING
FOREVER
INTERMEDIATE 1!
KEEP MOVING!
F15 INTERMEDIATE 2
IS THE NEXT STEP ON
YOUR JOURNEY TOWARDS
LOOKING AND FEELING
BETTER.
Don’t forget to record your weight and measurements
on P.6 to track your progress. This is always a great
time to re-evaluate your goals and make sure you’re
pushing for what you want.
ALREADY MET ONE OF YOUR
GOALS? AMAZING WORK!
Consider the progress you’re making and the changes
you’re seeing in your body, and set a new goal to
challenge yourself!

23
TAKE
THE NEXT
STEP.
In F15 INTERMEDIATE 1, you learned the
importance of challenging yourself to help you
look better, feel better and achieve your goals.
Take that knowledge to the next level with
F15 INTERMEDIATE 2.
If you haven’t already, make sure you record
your weight and measurements on P.6 and take
progress photos to track your results. Review
your goals and focus on what you’ll need to do
during the Forever F15 Intermediate 2 programme
to get there.
INTERMEDIATE 2

25
INTERMEDIATE 2 SCHEDULE.
FOLLOW THIS SUPPLEMENT SCHEDULE
EACH DAY TO ACHIEVE MAXIMUM RESULTS
ON THE F15 INTERMEDIATE 2 FIFTEEN-DAY
PROGRAMME.
FOOD SUPPLEMENTS ARE NOT FOODS; THEY ARE DESIGNED
TO SUPPORT YOU IN REACHING YOUR LIFESTYLE GOALS. THEY DO
NOT CONTRIBUTE TO WEIGHT LOSS IN ISOLATION WITHOUT BEING
PART OF A CALORIE-CONTROLLED DIET AND EXERCISE REGIME.
Please note: If you are lactose intolerant or you want to spice up your shake,
why not try the Cherry Ginger Zinger shake on P.11.
2X Forever
Garcinia Plus
softgels
2X Forever
Garcinia Plus
softgels
2X Forever
Garcinia Plus
softgels
A minimum
of 240ml
of water
Before taking
Forever Aloe Vera Gel
Wait 30
minutes
Wait 30
minutes
Wait 30
minutes
1X Forever
Therm tablet*
*Take with food.
450-calorie dinner
for women
550-calorie dinner
for men
120ml
Forever Aloe
Vera Gel
With a minimum
of 240ml of water.
Mid-morningNoonEarlyeveningNightMorning
Be sure to take
Forever Fiber separately
from your daily supplements.
Fibre can bind to some
nutrients, impacting its
absorption by your body.
1X packet
Forever Fiber
Mixed with 240-300ml
of water or other beverage.
100 - 250-calorie
snack for women
200 - 350-calorie
snack for men
at any time of the day. See P.38.
at any time of the day.

26
for women
for men
1X Forever
Therm tablet*
*Take with food.
450-calorie lunch
for women
550-calorie lunch
for men
You can have
your Forever Lite
Ultra shake at
any time of the
day to suit your
lifestyle.
Turn to P.29 for
the recommended
workout schedule.

27
SLEEP YOUR
WAY TO FIT.
Okay, so you can’t exactly ‘sleep your way to fit’, but did you
know that sleep can still play an important part in your weight
loss strategy? This often overlooked component of a healthy
routine can make a big difference in helping you look better
and feel better.
The importance of sleep to your fitness routine and healthy
diet has more to do with what happens when you don’t get
enough sleep than what happens when you do. Lack of sleep
influences the body’s hormonal response and can make you
more prone to gain weight and overeat.
Those who get less than an adequate amount of sleep each
night may also feel sluggish and less energised, making them
more likely to skip a workout and generally be less active
throughout the day.
When you add these things together, it’s easy to see what a
powerful impact not getting enough sleep could have on your
routine, even when you’re doing everything else right.
MAKE SURE YOU ARE
GETTING THE RIGHT AMOUNT
OF SLEEP FOR YOU AND YOUR
LIFESTYLE SO THAT YOU WAKE
UP FEELING RESTED AND
READY TO FACE THE DAY!

28
Do you have a sweet tooth or find yourself craving fatty foods?
You’re not alone. Many people crave unhealthy foods, especially if
they used to have them regularly and suddenly find themselves
eating a healthy diet. Good news! Here are several ways to fight
these cravings and stay on track with your routine!
+ Drink More Water
Often times when we feel hungry, our body is actually thirsty.
Drinking 240ml of water when you begin feeling hungry can fight
hunger pangs. Still find that you’re hungry after a few minutes?
Grab a healthy snack. For F15 Intermediate snacks, go to P.38.
+ Plan Ahead
If you know there’s a time of day when you tend to get a craving,
plan your meals around it. If everyone meets in the break room
at your office for a mid-morning doughnut break, eat something
healthy before you join them so you are less likely to give in to
sugary cravings just because you
are hungry.
+ Mindfulness and Moderation
Denying yourself of cravings entirely can actually be detrimental
to your healthy diet. Studies have found that those who deny
themselves foods craved during a programme are more likely
to binge once the programme has ended and gain back weight
that they may have lost. Instead, if you are craving something
unhealthy, enjoy a small amount as part of a meal once a week
paired with healthy foods. Indulging a craving in moderation will
help you stick to your diet, feel satisfied and stay motivated!
CURB YOUR
CRAVINGS.

29
INTERMEDIATE 2
WORKOUT
SCHEDULE.
DAY3
F15
INTERMEDIATE
WORKOUT
FOUR
DAY2
CARDIO
DAY7
HIIT STRENGTH
CARDIO
DAY6
YOGA TWO
DAY11
F15
INTERMEDIATE
WORKOUT
FOUR
DAY10
REST
DAY15
REST
DAY14
HIIT STRENGTH
CARDIO
DAY1
F15
INTERMEDIATE
WORKOUT
THREE
DAY5
REST
DAY9
CARDIO
DAY13
F15 YOGA TWO
DAY4
HIIT
CARDIO MIX
DAY8
F15
INTERMEDIATE
WORKOUT
THREE
DAY12
HIIT
CARDIO MIX
TAKE YOUR
FITNESS TO THE
NEXT LEVEL.
F15 INTERMEDIATE 2 builds on the bodyweight
and yoga workouts that you’ve already learned
and introduces exciting new cardio trainings to
get you moving.

30
High Intensity Interval Training (HIIT) workouts
can add variety to your cardio routines. These high
energy workouts increase your heart rate and help
to burn more fat and calories in less time. But don’t
be fooled. HIIT workouts require maximum effort
for maximum results.
The F15 INTERMEDIATE 2 programme introduces
two HIIT cardio workouts to change up your cardio
routine. These fast-paced workouts can be done
anywhere in 16 minutes and require no equipment
other than your body and a chair.
HIGH
INTENSITY
CARDIO.
F.I.T. TIP
Integrate F15 HIIT Cardio with
one steady-state cardio routine each
week for maximum results. Steady-
state cardio should be 30-60 minutes
in length and feel like an intensity of
five to seven on a scale of ten with
ten being extremely difficult. For a
refresher on steady-state cardio,
check out P.16.

31
WARM UP.
In F15 INTERMEDIATE 1, you learned the
importance of warming up to give you the
best quality workout and lowest possible risk
of injury. Use those foundational moves before
each F15 INTERMEDIATE 2 workout to get
started. Need a refresher? Review the warm
up and exercises on P.17 or watch the video
HIIT
STRENGTH
CARDIO
Each exercise will be performed for 45 seconds
with a 15-second recovery. Complete the entire
circuit and repeat again without taking time to recover.
Intensity is the key to success with this workout.
Challenge yourself to compete at your highest level
for maximum results.
EQUIPMENT REQUIRED: CHAIR
15second
recovery
45seconds
each
+ Reverse lunge to front kicks left
+ Jackknife shoulder press
+ Reverse lunge to front kicks right
+ Chair tricep dips
+ Plank to squat thrusts
+ Mountain climbers
+ Steady-state exercise
+ Mountain climbers
+ Speed squats
+ Inverted bike
Repeat
2 times
with no rest
between!

32
+ Jumping jacks
+ Pushups
+ Side-to-side shuffles
+ Spiderman mountain climbers
+ High knees
+ Reverse crunches
F.I.T. TIP
Remember, the key to HIIT workouts
is intensity. Without maximum
intensity you won’t achieve
maximum results. Want more?
If you can complete this workout
easily and are looking for a
challenge, double the rounds of
each exercise before resting.
HIIT
CARDIO
MIX
This cardio HIIT Mix will use Tabata timing.
This means 20 seconds of high intensity exercise
followed by 10 seconds of recovery. Four rounds
of each exercise will be completed followed
by 1-2 minutes of recovery before moving
on to the next exercise.
10second
recovery
20seconds
each
1-2minute
recovery
4xrounds
MOVEON
TONEXT
EXERCISE

33
INTERMEDIATE
WORKOUT
THREE
EQUIPMENT REQUIRED: DUMBBELLS,
STEP OR CHAIR, RESISTANCE BANDS
This workout builds on the F15 INTERMEDIATE 1
workouts by adding weight resistance and muscle group
isolation. Using weights challenges the body, helps to
build lean muscle and causes the body to move in
different ways. Repetitions of each exercise will be
performed before moving on to the next exercise.
Once you have finished all ten exercises,
recover for 60 seconds and start again with
a goal of completing between two-to-three
rounds total!
Repeat
2-3 times
for full
workout!
Rest 60
seconds
+ Lunge to step up and bicep curls left
+ Lunge to step up and bicep curls right
+ Reverse lunge to tricep kickbacks left
+ Reverse lunge to tricep kickbacks right
+ Split squats with mid-back row left
+ Split squats with mid-back row right
+ Squat to single arm overhead presses left
+ Squat to single arm overhead presses right
+ Renegade rows
+ Weighted reverse crunches
2-3rounds
16xeach
exercise
60second
recovery
MOVEON
TONEXT
EXERCISE
F.I.T. TIP
Choose dumbbells that allow you
to complete the exercises, but feel
fatigued at the end of each set before
your rest. If you are not able to
complete two-to-three rounds of
each exercise due to fatigue, you need
lighter weights. If the exercises seem
too easy at the end of two-to-three
rounds, invest in heavier weights
to challenge yourself.

34
+ Squat side outs left
+ Lateral shoulder raise
+ Squat side outs right
+ Sumo squats with upright row
+ Curtsey lunges with lateral bicep curl left
+ Curtsey lunges with lateral bicep curl right
+ Lateral lunge to knee balances left
+ Lateral lunge to knee balances right
+ Squat and step overs
+ Planks with alternating hip drop
+ Table top tricep pushups
+ Glute bridges with single glute work left
+ Glute bridges with single glute work right
+ Row boat core
60seconds
each
Repeat
2-3 times
for full
workout!
INTERMEDIATE
WORKOUT
FOUR
EQUIPMENT REQUIRED: DUMBBELLS, RESISTANCE BANDS
This workout builds on the F15 INTERMEDIATE 1 workouts by
adding weight resistance and muscle group isolation. Using weights
challenges the body, helps to build lean muscle and causes the body to
move in different ways. Repetitions of each exercise will be performed
before moving on to the next exercise.
Once you have finished all fourteen exercises, recover for 60 seconds and
start again with a goal of completing between two-to-three rounds total!
2-3rounds
16xeach
exercise
60second
recovery
MOVEON
TONEXT
EXERCISE

35
YOGA
TWO
The Yoga Two workout builds
on the beginner yoga poses that were
introduced in F15 INTERMEDIATE 1.
While each is its own exercise, try to move
fluidly between poses for maximum results.
Instead of focusing on completing each pose
perfectly, breathe deeply and allow the body to
lengthen, stretch and relax to help build flexibility.
Follow along with the Yoga Two workout
+ Sunflower 8x
+ Sun salutation 5x
+ Warrior series right 3x
+ Extended angle 1x
+ Triangle pose 1x
+ Tree pose 1x
+ Warrior series left 3x
+ Extended angle 1x
+ Triangle pose 1x
+ Tree pose 1x
+ Lunge left 1x
+ Kneeling twist 1x
+ Lunge right 1x
+ Kneeling twist 1x
+ Child’s pose 5x
+ Relaxation pose 30-60 seconds
COOL
DOWN.
Don’t forget to save a few minutes
at the end of each workout to cool
down. To review the cool down,
visit P.18 or watch at
foreverfit15.com.

36
FEEDING
YOUR BODY.
The road to looking and feeling
better goes right through your kitchen.
Follow the daily calorie requirements below
throughout the F15 Intermediate programme.
+ Women 1,600-1,750 calories
+ Men 1,900 calories
BREAKFAST.
Mix and match the following recipes during
F15 Intermediate to start your day.
SPECIAL SCRAMBLED EGGS
Women – (Approx. 296kcal) Men – (Approx. 452kcal)
2 eggs
28g smoked salmon
1 slice wholemeal toast
1 ½ teaspoons butter
2 eggs
42g smoked salmon
2 slices wholemeal toast
1½ teaspoons butter
Small banana
Break eggs into a bowl and whisk with a tablespoon of water.
Add black pepper to taste. Heat half the butter in a pan on
low. Heat eggs and cook gently until firm. Add remaining
butter to the cooked eggs and stir in smoked salmon strips.
Pile onto toast.
BREAKFAST BAGEL
1 cinnamon and raisin
bagel
½ tablespoon almond
butter
½ apple, sliced
1 cinnamon and raisin
bagel
½ tablespoon almond
butter
1 apple, sliced
200ml oat milk
Toast bagel lightly and spread on butter while hot. Slice the
apple and put on butter. Men can enjoy oat milk on the side.
COFFEE N COCONUT OATS
150g low-fat Greek
yoghurt
40g porridge oats
65ml coconut milk
65ml brewed coffee
½ teaspoon cinnamon
225g low-fat Greek
yoghurt
60g porridge oats
95ml coconut milk
65ml brewed coffee
½ teaspoon cinnamon
Mix everything together thoroughly then transfer to suitable
container. Leave overnight. This is great to take to work or
when on a busy schedule.
SIMPLE BREAKFAST CEREAL
2 shredded-wheat
biscuits
175ml semi-skimmed
milk
115ml fresh orange juice
2 shredded-wheat
biscuits
175ml semi-skimmed
milk
150ml fresh orange juice
10 almonds
Pour ice-cold milk on the shredded-wheat cereal;
enjoy orange on the side and a handful of nuts (men only).

37
F.I.T. TIP
Studies have shown that those
who skip breakfast tend to
over-compensate with more
food throughout the day or
high-calorie snacks to stave off
hunger pains. Enjoy a filling
breakfast to start your day in
the right direction.
BREAKFAST.
HAVE A
GREAT RECIPE?
SHARE IT
WITH US AT
facebook.com/foreveruk
HAM AND MUSHROOM FRITTATA
½ teaspoon olive oil
40g chestnut
mushrooms, sliced
25g ham, diced
40g bag of spinach
2 medium eggs, beaten
1 tablespoon grated
cheddar
1 slice wholemeal
bread
½ teaspoon olive oil
40g chestnut
mushrooms, sliced
50g ham, diced
40g bag of spinach
2 medium eggs, beaten
2 tablespoons grated
cheddar
2 slices wholemeal
bread
Heat the grill to its highest setting. Heat the oil in an
ovenproof frying pan over a medium-high heat. Tip in the
mushrooms and fry for 2 minutes until softened. Stir in the
ham and spinach and cook for 1 minute more until the
spinach has wilted. Season well with black pepper.
Reduce the heat and pour over the eggs. Cook undisturbed
for 3 minutes until the eggs are mostly set. Sprinkle over
the cheese and put under the grill for 2 minutes.
Serve hot or cold.
PEACH QUINOA PORRIDGE
40g quinoa
15g porridge oats
135ml unsweetened
almond milk
1 fresh peach
1 teaspoon Forever
Bee Honey
60g quinoa
25g porridge oats
175ml unsweetened
almond milk
1 fresh peach
1 teaspoon Forever
Bee Honey
Put the quinoa oats in a small saucepan with 125ml water
and half of the almond milk. Bring to the boil then simmer
gently for 5-10 minutes, stirring occasionally. Pour in the
remaining almond milk and cook for 5 minutes until creamy.
Spoon into bowls or jars and top with sliced peach and
Forever Bee Honey.

38
SNACK.
A well-balanced snack can help you feel full, fight cravings and keep
you energised throughout the day. Make sure your snack includes at
least two food items and pairs a carbohydrate with a protein and/or a
healthy fat to promote balance.
CHEESY POPCORN
30g popcorn, cooked
1½ tablespoons dried
parmesan
1 teaspoon olive oil
48g popcorn, cooked
2 tablespoons dried
parmesan
1 teaspoon olive oil
Put all ingredients in a plastic bag and shake; serve in a bowl.
BANANA RICE CAKES
2 brown rice cakes
1 tablespoon peanut
butter
½ small banana
2 brown rice cakes
1½ tablespoon peanut
butter
1 small banana
Spread the rice cakes with the peanut butter. Top with sliced
banana.
COOKIE AND LATTE
200ml semi-skimmed
milk
1 teaspoon coffee
granules
½ Forever Pro X2 bar,
chocolate
200ml semi-skimmed
milk
1 teaspoon coffee
granules
1 Forever Pro X2 bar,
chocolate
Add a teaspoon of water to the coffee and mix into a paste,
stirring vigorously. Add the hot milk. Enjoy with the cookie.
HONEY-ROASTED CHICKPEAS
100g tinned chickpeas
1 teaspoon coconut
oil
1 teaspoon Forever
Bee Honey
Pinch of cinnamon
Pinch of nutmeg
150g tinned chickpeas
1½ teaspoons coconut
oil
1½ teaspoon Forever
Bee Honey
Pinch of cinnamon
Pinch of nutmeg
Drain and rinse the chickpeas in a colander. Place them on a
towel to dry off. Spread chickpeas on a baking sheet in a
single layer. Bake 160°C for approximately 45 minutes or until
crispy. While the chickpeas are still hot, toss them in a bowl
with the oil, honey, cinnamon, and nutmeg. Make more and
store in an airtight container for a ready-to-go snack.TOMATO AND FETA CHEESE
ON OAT CAKES
2 oatcakes
40g crumbled feta
cheese
1 sliced tomato
Sprinkle dried mixed
herbs
3 oatcakes
60g crumbled feta
cheese
1 sliced tomato
Sprinkle dried mixed
herbs
Layer the tomato on the oatcakes and top with cheese.
Sprinkle with the mixed herbs.
CARROT AND CORIANDER SOUP
400g tin of light carrot
and coriander soup
1 slice wholemeal toast
1 teaspoon butter
400g tin of light carrot
and coriander soup
2 slices wholemeal toast
2 teaspoons butter
Serve hot with buttered toast.
PLOUGHMAN’S ON A STICK
2 thin slices of lean
ham, visible fat removed
4 silverskin (pickled)
onions, drained
25g Edam cheese
1 apple
3 thin slices of lean
ham, visible fat removed
6 silverskin (pickled)
onions, drained
50g Edam cheese
1 apple
Cut each slice of ham into three long strips and roll up each
strip tightly. Thread the rolled-up ham strips on to skewers or
cocktail sticks along with the pickled onions. Add chunks of
cheese and eat with the apple.

39
LUNCH & DINNER.
Mix and match the following recipes during the F15 INTERMEDIATE
programme to make sure you’re meeting your calorie requirement and
staying properly fuelled throughout the day!
MEXICAN CHICKEN STUFFED
PEPPERS
½ tablespoon olive oil
25g chopped onion
¼ teaspoon garlic salt
¼ teaspoon chilli
powder
112g minced chicken/
turkey
75g chopped tomatoes
1 medium red pepper
Seasoning
½ teaspoon paprika
¼ teaspoon dried
oregano
Pinch of ground
cinnamon
125g cooked brown rice
½ tablespoon olive oil
25g chopped onion
¼ teaspoon garlic salt
¼ teaspoon chilli
powder
142g minced chicken/
turkey
1 medium red pepper
Seasoning
½ teaspoon paprika
¼ teaspoon dried
oregano
Pinch of ground
cinnamon
150g cooked brown rice
Heat oil in a frying pan. Add onion, garlic and chilli and cook for
2 minutes while stirring. Add chicken and cook until no longer
pink. Sprinkle with seasoning mixture, stir well. Stir in tomatoes
and bring to a boil. Reduce heat then simmer until most of the
liquid has evaporated. In a pan of water, blanch peppers cut in
half (and deseeded) for 2–3 minutes. Fill peppers with chicken
mixture. Serve with the rice.
CHICKEN QUINOA SALAD
95g cooked quinoa
50g canned red kidney
beans
30g canned sweetcorn
¼ medium red onion,
chopped
¼ red pepper, chopped
115g cooked chicken,
diced
1 tablespoon low-fat
French dressing
Small orange, apple or
pear
145g cooked quinoa
50g canned red kidney
beans
30g canned sweetcorn
¼ medium red onion,
chopped
¼ red pepper, chopped
140g cooked chicken,
diced
French dressing
Small orange, apple or
pear
Place the quinoa in a large bowl and add the kidney beans,
corn, onion, pepper and chicken. Pour the vinaigrette over the
salad and stir to combine well. Enjoy the fruit for dessert.
BAKED SALMON AND NEW POTATOES
113g salmon fillet
200g boiled new
potatoes
75g cooked green beans
Lemon wedges to serve
170g salmon fillet
200g boiled new
potatoes
Lemon wedges to serve
Bake salmon, wrapped in foil with a squeeze of lemon and
a pinch of freshly grounded black pepper, in 180°C oven until
cooked. Serve the rest of the cooked vegetables.
BLT SALAD WITH AVOCADO
2 rashers unsmoked
lean bacon chopped
1 tomato, chopped
1 tablespoon light
mayonnaise
Fresh black pepper,
to taste
150g mixed salad leaves
½ avocado, diced
75g grapes
150ml semi-skimmed
milk
2 rashers unsmoked
lean bacon chopped
1 tomato, chopped
1 tablespoon light
mayonnaise
Fresh black pepper,
to taste
150g mixed salad leaves
1 avocado, diced
75g grapes
175ml semi-skimmed
milk
Combine the diced tomatoes with the mayonnaise and season
with a fresh pepper. To serve, put the mixed salad leaves on a
plate then top with avocado and chopped bacon. Enjoy with a
glass of ice-cold milk.

40
CAULIFLOWER MAC N CHEESE
50g cauliflower
100g gnocchi
½ teaspoon butter
½ teaspoon garlic salt
½ tablespoon plain flour
150ml semi-skimmed
milk
30g low-fat cheddar
cheese, grated
Black pepper, to taste
1 tablespoon wholemeal
breadcrumbs
50g cauliflower
150g gnocchi
½ teaspoon butter
½ tablespoon plain flour
150ml semi-skimmed
milk
30g low-fat cheddar
cheese, grated
Black pepper, to taste
1 tablespoon wholemeal
breadcrumbs
Preheat oven to 180°C. Bring a pan of salted water to the boil,
add cauliflower then gnocchi. Cook until gnocchi floats to the
top. Drain cauliflower and gnocchi in a colander and rinse
with cold water. Set aside. In a small saucepan set over a
medium heat, melt butter and stir in garlic. Cook until aromatic.
Whisk in flour, then slowly whisk in the milk. Bring sauce to a
low boil to thicken. Stir in cheese until melted, remove from heat
and season with pepper to taste. Place gnocchi and cauliflower
in a baking dish and coat with cheese mixture. Top with
breadcrumbs and mist with low-calorie cooking oil. Bake for
20 minutes or until cheese bubbles and topping is browned.
BBQ PULLED PORK SANDWICH
113g pulled pork
1 medium wholemeal
roll
1 tablespoon BBQ
sauce
Handful of watercress
1 tomato
100g beetroot salad
1 apple
150g pulled pork
1 large wholemeal roll
1 tablespoon BBQ
sauce
Handful of watercress
1 tomato
100g beetroot salad
1 apple
Cook the pork as instructed on the pack. Cut open and toast the
roll lightly. Add the watercress to the open roll as well as the
sliced tomato and pork. Drizzle the BBQ sauce and serve with
the beetroot salad and apple wedge on the side.
ALOO GOBI WITH BASMATI RICE
Low-calorie cooking
spray
½ onion, peeled and
finely chopped
½ teaspoon ground
ginger
½ tablespoon mild
curry powder
125g potatoes, peeled
and cut into chunks
75g cauliflower/broccoli
florets
¼ red pepper, deseeded
and cut into chunks
80g frozen peas
125ml passata
50ml water
Greek yoghurt
A handful of coriander
125g cooked brown
basmati rice
Low-calorie cooking
spray
½ onion, peeled and
finely chopped
½ teaspoon ground
ginger
½ tablespoon mild
curry powder
150g potatoes, peeled
and cut into chunks
100g cauliflower/broccoli
florets
½ red pepper, deseeded
and cut into chunks
100g frozen peas
150ml passata
50ml water
2 tablespoons low-fat
Greek yoghurt
A handful of coriander
150g cooked brown
basmati rice
Spray a frying pan with low-calorie cooking spray and place
over a medium heat. Add the onions and stir-fry for 2–3 minutes.
Add the garlic, ginger and curry powder and stir-fry for 20–30
seconds. Add the potatoes, cauliflower/broccoli, red pepper and
peas and stir-fry for 2–3 minutes. Stir in the passata, water and
bring to the boil. Cover, reduce the heat to medium, and cook,
stirring occasionally, for 15–20 minutes. Drizzle with the yoghurt
and coriander. Serve with steamed basmati rice. Tip: This recipe
is suitable for freezing.
BEETROOT, CHICKEN
AND FETA SALAD
85g cooked chicken
breast
1 hard-boiled egg
50g cooked beetroot
1 tablespoon feta
cheese
1 wholemeal pitta bread
French dressing
150g spinach leaf salad
140g cooked chicken
breast
1 hard-boiled egg
50g cooked beetroot
2 tablespoons feta
cheese
1 wholemeal pitta bread
French dressing
150g spinach leaf salad
Chop the egg and beetroot. Add the spinach and toss. Top with
the chicken and crumbled feta. Drizzle on the dressing and
serve with the pitta bread.

41
CONTINUED FROM PAGE 40.
VEGETARIAN SPAGHETTI
BOLOGNESE
¼ red onion
1 small carrot
1 garlic clove
½ celery stick
Low-calorie cooking
spray
100g meat-free mince
1 tablespoon freshly
chopped basil
1 teaspoon dried mixed
herbs
A pinch of chilli
140g cooked
whole-wheat spaghetti
1 tablespoon grated
parmesan cheese
150g fresh fruit salad
¼ red onion
1 small carrot
1 garlic clove
½ celery stick
Low-calorie cooking
spray
150g meat-free mince
1 tablespoon freshly
chopped basil
1 teaspoon dried mixed
herbs
A pinch of chilli
175g cooked
whole-wheat spaghetti
1 tablespoon grated
parmesan cheese
150g fresh fruit salad
Slice the red onion, carrots, garlic, and celery. Place in a pan
sprayed with low-calorie cooking spray and fry for 2-3 minutes.
Add the mince and fry for a few minutes. Add the tomatoes
and herbs and bring to the boil; cover and simmer gently for
30 minutes. Serve with the spaghetti and sprinkle with cheese
and basil. Enjoy fresh fruit salad for dessert.
OPEN TURKEY SANDWICH
113g cooked turkey
slices
¼ avocado
15g lettuce
2 slices wholemeal
bread
2 teaspoons cranberry
sauce
Apple or orange
170g cooked turkey
slices
½ avocado
15g lettuce
2 slices wholemeal
bread
2 teaspoons cranberry
sauce
Apple or orange
Layer the bread with the lettuce, turkey, avocado and cranberry
sauce. Enjoy the fruit for dessert.
PARMESAN HERB-CRUSTED FISH
200g white fish of your
choice
1 tablespoon grated
parmesan cheese
2 teaspoons olive oil
1 teaspoon mixed dried
herbs
200g boiled new
potatoes
250g white fish of your
choice
1 tablespoon grated
parmesan cheese
2 teaspoons olive oil
1 teaspoon mixed dried
herbs
200g boiled new
potatoes
75g grapes
Lay fish skin-side down on a baking sheet. Mix together the
parmesan and dried herbs. Brush half the oil on the fish and
coat with the crust mix. Take the potatoes and cut in half; coat
with the remaining oil and spread on a baking sheet. Cook both
fish and potatoes in the oven 190°C until potatoes are golden
and fish is firm. Serve with beans and lemon wedges.
LIME AND GINGER PORK & NOODLES
100g cooked noodles
¼ onion
100g stir-fry vegetables,
mixed
1 clove of garlic
113g pork tenderloin
cubed
1 medium lime, juiced
½ teaspoon ground
ginger
100g cooked noodles
¼ onion
100g stir-fry vegetables,
mixed
1 clove of garlic
170g pork tenderloin
cubed
1 medium lime, juiced
½ teaspoon ground
ginger
In a wok or large frying pan, heat low-calorie spray oil.
Add onion and sauté. Add garlic and vegetables to soften.
Add this to the cooked noodles, put on the side. Now cook the
pork in the pan until cooked through and add to the noodle mix.
Finally, add lime juice, ginger and 2 tablespoons of water.
Mix well to create a smooth sauce. Simmer for 1 minute until
thickened and slightly reduced. Coat the pork stir fry!

42
CREATE YOUR
PERFECT MEAL.
For a quick and easy way to add variety to your lunches and dinners,
create your own perfect meal by making one selection from each of the
four categories. Following these food charts ensures that you’re getting
the correct balance of protein, carbohydrates and healthy fats with each
meal while staying within your recommended calories.
CARBOHYDRATES.
TYPE SERVING SIZE
WOMEN MEN
OATS Rolled (GF) 43g (161kcal) 56g (209kcal)
GRAINS Quinoa 43g (123kcal) 56g (189kcal)
Rice (wild or brown) 45g (175kcal) 61g (264kcal)
Barley 105g (126kcal) 157g (188kcal)
Popcorn (plain with salt n pepper)
2 tablespoons uncooked or
16g cooked (62kcal)
3 tablespoons uncooked or
42g cooked (93kcal)
Wheat semolina 35g (raw = 122kcal) 55g (raw = 192kcal)
BREAD Wholemeal bread 1 slice (87kcal) 2 slices (174kcal)
Wholemeal tortillas 1 tortilla (117kcal) 2 tortillas (234kcal)
Corn tortilla 2 small (120kcal) 4 small (200kcal)
Crumpet 1 crumpet (120kcal) 1½ crumpet (180kcal)
PASTA Whole wheat pasta 93g (126kcal) 140g (188kcal)
GF pasta 35g (dry = 124kcal) 50g (dry = 199kcal)
Rice noodles 50g (67kcal) 100g (135kcal)
LEGUMES
(CANNED)
Chickpeas 133g (153kcal) 200g (196kcal)
Black beans 40g (46kcal) 60g (70kcal)
Pinto beans 114g (156kcal) 171g (234kcal)
STARCHY VEG Baked desiree potato 300g (165kcal) 300g (165kcal)
Baked sweet potato 150g (130kcal) 225g (195kcal)
Butternut squash 226g (75kcal) 410g (131kcal)
GF - Gluten Free

43
PROTEIN.
TYPE SERVING SIZE
WOMEN MEN
FISH Tuna 113g (154kcal) 142g (193kcal)
Cod 113g (90kcal) 142g (112kcal)
Salmon 85g (184kcal) 113g (245kcal)
TURKEY Turkey bacon 3 slices (159kcal) 4 slices (212kcal)
Turkey fillet 113g (119kcal) 142g (149kcal)
Turkey mince 113g (199kcal) 142g (250kcal)
Sandwich meat 113g (139kcal) 170g (193kcal)
CHICKEN Chicken breast (grilled) 113g (168kcal) 142g (210kcal)
Ground chicken (ask butcher to mince for you) 113g (168kcal) 142g (210kcal)
BEEF 95% Lean mince 85g (110kcal) 113g (147kcal)
EGG Egg 1 whole + 3 whites (134kcal) 2 whole (152kcal)
Powdered egg substitute 6g (18kcal) 12g (37kcal)
DAIRY Plain fat-free Greek yogurt 250g (142kcal) 333g (189kcal)
Fat-free cottage cheese 150g (102kcal) 195g (133kcal)
Semi-skimmed milk 296ml (100kcal) 355ml (121kcal)
VEGETARIAN Lentils (dried) 50g (52kcal) 100g (105kcal)
Black beans 40g (46kcal) 60g (70kcal)
Steamed tofu 227g (166kcal) 283g (207kcal)
Forever Lite Ultra (without milk) 25g or 1 scoop (96kcal) 25g or 1 scoop (96kcal)
Edamame (shelled) 78g (153kcal) 118g (231kcal)
Veggie burger 1 burger 60g (96kcal) 1½ burgers 90g (144kcal)

44
PRODUCE.
TYPE SERVING SIZE
WOMEN MEN
FRUIT
(fresh or frozen)
Apple 1 med (67kcal) 1 med (67kcal)
Apricot 4 small (52kcal) 4 small (52kcal)
Banana 1 small (81kcal) 1 small (81kcal)
Berries (all) 175g (65kcal) 175g (65kcal)
Cantaloupe melon 117g (28kcal) 117g (28kcal)
Grapefruit ½ large (56kcal) ½ large (56kcal)
Grapes 151g (98kcal) 151g (98kcal)
Orange
1 med or 2
clemetines (43kcal)
1 med or 2
clemetines (43kcal)
Peach 1 med (50kcal) 1 med (50kcal)
Pear 1 med (58kcal) 1 med (58kcal)
Pineapple 165g (68kcal) 165g (68kcal)
Tomato 200g (28kcal) 200g (28kcal)
FRUIT
(dried)
Raisins 20g (54kcal) 20g (54kcal)
Prunes 4 large (58kcal) 4 large (58kcal)
VEGETABLES
(fresh, frozen, raw
or steamed)
Artichokes 1 large (60kcal) 1 large (60kcal)
Carrots 128g (44kcal) 128g (44kcal)
Asparagus 18 spears (40kcal) 18 spears (40kcal)
Corn on the cob 1 whole (47kcal) 1 whole (47kcal)
Brussel sprouts 12 sprouts (54kcal) 12 sprouts (54kcal)
FREE Courgette 1 (40-50kcal) 1 (40-50kcal)
Pepper Free Free
Broccoli Free Free
Cabbage Free Free
Celery Free Free
Cucumber Free Free
Green beans Free Free
Kale Free Free
Lettuce (all types) Free Free
Spinach Free Free
Cauliflower Free Free

45
FATS.
TYPE SERVING SIZE
WOMEN MEN
NUT Peanut butter 1 tablespoon (91kcal) 1½ tablespoons (137kcal)
Almond (whole and unsalted) 12 almonds (14.4g/88kcal) 18 almonds (21.6g/132kcal)
Walnuts (halves) 7 halves (21g/145kcal) 10 halves (30g/206kcal)
Cashew (whole and unsalted) 7 cashews (15g/86kcal) 10 cashews (22.5g/129kcal)
Pistachio 20 kernels (15g/90kcal) 30 kernels (30g/129kcal)
FRUIT Avocado 50g (95kcal) 56g (106kcal)
Coconut flakes (unsweetened) 18g (57kcal) 20g (63kcal)
Olives 9 whole (19kcal) 10 whole (20kcal)
SEED Pumpkin seeds 1½ tablespoons (124kcal) 2 tablespoons (170kcal)
Sunflower seeds 1½ tablespoons (86kcal) 2 tablespoons (115kcal)
Chia seeds 1½ tablespoons (13kcal) 2 tablespoons (27kcal)
Flax seeds 1 tablespoon (135kcal) 1½ tablespoons (202kcal)
OIL Olive oil 2 teaspoons (90kcal) 1 tablespoon (135kcal)
Coconut oil 2 teaspoons (90kcal) 1 tablespoon (135kcal)
Sunflower oil 2 teaspoons (90kcal) 1 tablespoon (135kcal)
DAIRY Mozzarella cheese 28g (72kcal) 28g (72kcal)
Reduced-fat cheese 28g (77kcal) 43g (117kcal)
Full-fat cheese 14g (58kcal) 21g (87kcal)
Dark chocolate (at least 70% cacao) 14g (71kcal) 21g (107kcal)

4646
CONGRATULATIONS
ON COMPLETING
FOREVER
INTERMEDIATE 2!
YOU DID IT!
WHAT’S NEXT?
BUILD ON EVERYTHING YOU’VE LEARNED IN THE
F15 INTERMEDIATE PROGRAMME, CRANK UP THE
INTENSITY AND TAKE THE NEXT STEP TO LOOKING
AND FEELING BETTER WITH F15 ADVANCED!
Don’t forget to record your weight and measurements on P.6
to track your progress. This is always a great time to re-evaluate
your goals and make sure you’re pushing for what you want.
ALREADY MET ONE OF YOUR
GOALS? AMAZING WORK!
Now that you’re experiencing some changes in your body,
it’s a great time to dream bigger! Consider the progress
you’re making and set a new goal to challenge yourself!
Not ready to move on? Repeat the F15 INTERMEDIATE
programme until you achieve your maximum results or are
ready for a new challenge, whichever comes first!
Find out more about F15 ADVANCED at foreverliving.com
or speak to the FBO who gave you this booklet.
Share your success with F15 on social using the hashtag
#IAmForeverFIT. We can’t wait to hear about your
transformation and the goals you’ve reached.
facebook.com/
foreveruk
@officialforever @foreveruk

Code: 1306/A Nov 2016
Forever Business Owner:

F15 intermediate booklet

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F15 intermediate booklet