The Caveman Diet ensures you get big gains in strength and size, whilst ensuring you don't pile on the fatty pounds. The natural energy provided will blow your workouts onto another level, whilst providing you with lean muscle definition.

For thousands of years, humans had no refined sugars or processed foods to eat and still they managed to survive and thrive in their environment. This is one of many points to prove that we do not need to consume saturated, processed food to survive. Although modern day foods are convenient and some may be tasty, your body hasn't evolved to deal with them and can promote fat storage.

This meal plan; created by nutritionist Christine Bailey (advancenutrition.co.uk), is based on the Paleo Diet for Athletes. It replaces processed sugary foods and carbs with fresh fruit, nuts, seeds and animal proteins. Centred around Stone Age foods it has plenty of healthy unsaturated fats and branched-chain amino acids, which as well as aiding fat loss will help muscle development and anabolic function.

Caveman Diet: Muscle Size, Strength and Fat Loss for Great Definition

Monday

Breakfast: 1 grapefruit. 2-egg omelette with an avocado, spinach and 2 chopped tomatoes.

Snack: 1 banana.

Lunch: 150g grilled cod fillet with lemon juice and freshly. ground black pepper. Green salad with lemon juice and 1tsp olive oil, 50g sugar snap peas, cucumber slices, a red pepper and 2tbsp black olives. Bowl of blueberries and melon.

Snack: 3 cold lean beef slices. Carrot sticks.

Dinner: Ginger baked turkey. 100g fresh raspberries with 2tbsp flaked almonds.

Snack: 30g macadamia nuts. Handful of raisins.

Daily total: 1,840 calories, 163g carbs, 130g protein, 79g fat.

Tuesday

Breakfast: 150g sautéed prawns with 6 sliced mushrooms and chopped red pepper. 150g fresh pineapple slices.

Snack: Smoked salmon slices. Carrot and celery sticks.

Lunch: Chicken and avocado salad. 1 apple. 30g almonds.

Snack: 1 hard-boiled egg. 2 oatcakes.

Dinner: 300ml Covent Garden Scotch Broth soup. Pan-fried venison with cherry sauce.

Snack: 2 satsumas.

Daily total: 1,713 calories, 147g carbs, 156g protein, 60g fat.

Wednesday

Breakfast: Bowl of blueberries and raspberries. 2 poached eggs with asparagus and 4 grilled mushrooms.

Snack: Handful of seeds. 1 apple.

Lunch: A carton of Covent Garden Tomato & Basil soup. Cold venison steak served with a bag of mixed salad leaves, red pepper, 2tbsp black olives, sliced cucumber, celery and 1 tomato. Slices of melon.

Snack: 2 slices of ham. Carrot sticks.

Dinner: Chicken cashew nut stir-fry. Sliced fresh pineapple.

Snack: 1 banana. Handful of macadamia nuts.

Daily total: 1,956 calories, 179g carbs, 130g protein, 87g fat.

Thursday

Breakfast: Slices of melon with cashew nuts. 3 slices of lean roast beef with 2 baked tomatoes.

Snack: 1 apple. Handful of raisins and almonds.

Lunch: 300ml Covent Garden Scotch Broth soup. Grilled pork fillet with spinach salad (handful of baby spinach leaves, mixed lettuce leaves, red onion, red pepper, chopped fresh cucumber slices, celery). 1 satsuma.

Snack: 1 hard-boiled egg. Carrot sticks.

Dinner: Baked butternut squash and turkey casserole.

Snack: 2 oatcakes. Smoked salmon slices.

Daily total: 1,841 calories, 201g carbs, 138g protein, 60g fat.

Friday

Breakfast: Bowl of cherries. 2 scrambled eggs with 5 asparagus spears.

Snack: 2 slices of ham, sliced cucumber and celery.

Lunch: Leftover squash and turkey casserole. Large mixed salad.

Snack: Handful of raisins and almonds. 1 pear.

Dinner: 300ml Covent Garden Tomato & Basil soup. Baked salmon fillet with lemon juice (cook an extra salmon fillet for Sat) served with 60g steamed carrots, 60g sugar snap peas, 60g green beans and 1 baked sweet potato.

Snack: 1 banana. Handful of cashew nuts.

Daily total: 1,816 calories, 185g carbs, 120g protein, 71g fat

Saturday

Breakfast: Bowl of blueberries and raspberries. 1 cold salmon fillet with pan-fried tomatoes and mushrooms.

Snack: 4 oatcakes with ham.

Lunch: Grilled turkey breast with 1 baked sweet potato, salad leaves, cucumber, sugar snap peas, a red pepper, 2tbsp black olives and a red onion. Slices of fresh pineapple.

Snack: 100g cooked prawns. Celery and carrot sticks.

Dinner: Frittata made with 2 eggs, 3 new potatoes, spinach leaves and 1 red pepper. Steamed broccoli and carrots and salad.

Snack: 1 banana. Handful of macadamia nuts.

Daily total: 1,827 calories, 172g carbs, 133g protein, 72g fat.

Sunday

Breakfast: 100g cooked prawns with green beans. 1 chopped apple and 2tbsp seeds.

Snack: 2 slices of ham and 2 tomatoes.

Lunch: Lemon crab salad. Slices of melon.

Snack: 2 oatcakes. Smoked salmon slices.

Dinner: Pork stir-fry. 1 satsuma.

Snack: 2 oatcakes. Handful of almonds and raisins.

Daily total: 1,746 calories, 159g carbs, 140g protein, 66g fat.

Make sure you have a mammoth workout to go with your stone age diet by taking a look at the free workouts. Also why not use a Fit2Talk Fitness Profile to help monitor your training and nutrition goals.

 If you need any further help with your diet and training then contact us or join our facebook page. Also why not ask one of our Online Personal Trainers for some free advice?