Fit2Fat2Fit (26 page)

Meal 1:
Spinach Shake (about 400 calories)

Multivitamin Digestive enzymes

Meal 2:
Midmorning snack (about 350 calories)

1 banana with 2 tablespoons natural peanut butter, 1 handful almonds

Meal 3:
Roast Chicken (about 450 calories)

Digestive enzymes

Meal 4:
Midafternoon snack (about 250 calories)

1 grapefruit, 1 handful raspberries, 1 handful pumpkin seeds

Meal 5:
Sea Salt Salmon with Olive Oil Mayo (about 450 calories)

Add 1 cup steamed asparagus on the side. Digestive enzymes

Meal 6:
Pre/Postworkout snack (about 300 calories)

1 slice whole-wheat toast with 1 tablespoon peanut butter and ¼ protein shake (1 scoop vanilla whey protein with water only) 45 to 30 minutes before workout, and the other ¾ protein shake after workout

Drink 16 ounces water
.

Meal 1:
Egg-White Breakfast Burrito (about 500 calories)

Multivitamin Digestive enzymes

Meal 2:
Midmorning snack (about 250 calories)

1 handful blueberries, 1 handful roasted pecans, 1 handful beef jerky

Meal 3:
Roast Chicken on a salad (about 500 calories)

Place 1 leftover Roast Chicken breast and 1 cup leftover roasted red peppers on a mixed dark green salad with an oil-based vinaigrette dressing.

Digestive enzymes

Meal 4:
Midafternoon snack (about 300 calories)

1 grapefruit, 1 handful baby carrots, 1 low-sugar, high-fiber protein bar (preferably with a ratio of 1g fiber/1g protein, but no less than .5g/1g)

Meal 5:
Spinach Shake (about 400 calories)

Digestive enzymes

Meal 6:
Pre/Postworkout snack (about 250 calories)

1 banana with 1 tablespoon peanut butter and ¼ protein shake (1 scoop vanilla whey protein with water only) 45 to 30 minutes before workout, and the other ¾ protein shake after workout

Drink 16 ounces water
.

Meal 1:
Pumpkin Pie Protein Shake (about 300 calories)

Multivitamin Digestive enzymes

Meal 2:
Midmorning snack (about 200 calories)

1 handful blueberries,

1 large handful almonds

Meal 3:
Turkey Breast and Berry Salad (about 400 calories)

Digestive enzymes

Meal 4:
Midafternoon snack (about 300 calories)

Celery with 2 tablespoons natural peanut butter, 1 handful roasted pecans

Meal 5:
Sun-Dried Tomato Chicken (about 400 calories)
^*

Add 1 cup steamed green beans on the side.

Digestive enzymes

Meal 6:
Pre/Postworkout snack (about 300 calories)

1 slice whole-wheat toast with 1 tablespoon peanut butter and ¼ protein shake (1 scoop vanilla whey protein with water only) 45 to 30 minutes before workout, and the other ¾ protein shake after workout

Drink 16 ounces water
.

Meal 1:
Spinach Shake (about 400 calories)

Multivitamin Digestive enzymes

Meal 2:
Midmorning snack (about 250 calories)

1 handful blueberries, 1 handful almonds, 1 handful beef jerky

Meal 3:
Sun-Dried Tomato Chicken (about 400 calories)

Add ½ cup steamed red peppers and ½ cup steamed broccoli on the side.

Digestive enzymes

Meal 4:
Midafternoon snack (about 200 calories)

1 apple, 1 low-sugar, high-fiber protein bar (preferably with a ratio of 1g fiber/1g protein, but no less than .5g/1g)

Meal 5:
Spinach Egg-White Omelet (about 400 calories)

Digestive enzymes

Meal 6:
Pre/Postworkout snack (about 250 calories)

1 banana with 1 tablespoon peanut butter and ¼ protein shake (1 scoop vanilla whey protein with water only) 45 to 30 minutes before workout, and the other ¾ protein shake after workout

Drink 16 ounces water
.

Meal 1:
Spinach Shake (about 400 calories)

Multivitamin Digestive enzymes

Meal 2:
Midmorning snack (about 200 calories)

1 large handful almonds,

1 handful strawberries,

Meal 3:
Sun-Dried Tomato Chicken on a salad (about 450 calories)

Place ½ cup leftover Sun-Dried Tomato Chicken, 1 small handful cashews, 1 handful blueberries, and 1 handful strawberries on a mixed dark green salad with a low-calorie vinaigrette dressing. (Raspberry vinaigrette goes well with berry salads.)

Digestive enzymes

Meal 4:
Midafternoon snack (about 300 calories)

1 grapefruit, 1 handful roasted pecans, 1 handful beef jerky

Meal 5:
Citrus Salmon with Avocado Salsa (about 450 calories)

Add 1 cup steamed yellow squash on the side. Digestive enzymes

Meal 6:
Pre/Postworkout snack (about 300 calories)

1 slice whole-wheat toast with 1 tablespoon peanut butter and ¼ protein shake (1 scoop vanilla whey protein with water only) 45 to 30 minutes before workout, and the other ¾ protein shake after workout

Drink 16 ounces water.

Meal 1:
Farmer's Breakfast Scramble (about 550 calories)

Multivitamin Digestive enzymes

Meal 2:
Midmorning snack (about 250 calories)

1 large handful almonds, 1 handful beef jerky, 1 handful blueberries

Meal 3:
Citrus Salmon with Avocado Salsa on a salad (about 450 calories)

Place 1 leftover fillet of Citrus Salmon on a mixed dark green salad with leftover Avocado Salsa.

Digestive enzymes

Meal 4:
Midafternoon snack (about 350 calories)

1 banana with 2 tablespoons natural peanut butter, 1 small handful pumpkin seeds

Meal 5:
Cheat/Treat Meal
(about 700 calories)

Eat whatever you want as long as your other four meals today were nutritious, but try to keep it under 700 calories.

Digestive enzymes

Drink 16 ounces water
.

Meal 1:
Farmer's Breakfast Scramble (about 550 calories)

Multivitamin Digestive enzymes

Meal 2:
Midmorning snack (about 300 calories)

1 handful blueberries, 1 handful almonds, 1 low-sugar, high-fiber protein bar (preferably with a ratio of 1g fiber/1g protein, but no less than .5g/1g)

Meal 3:
Spinach Shake (about 400 calories)

Digestive enzymes

Meal 4:
Midafternoon snack (about 250 calories)

Celery with 2 tablespoons natural peanut butter, 1 handful raspberries

Meal 5:
Basil Chicken with Vegetables (about 450 calories)
^*

Digestive enzymes

Drink 16 ounces water
.

Meal 1:
Pumpkin Pie Protein Shake (about 300 calories)

Multivitamin Digestive enzymes

Meal 2:
Midmorning snack (about 400 calories)

1 banana with 2 tablespoons natural peanut butter, 1 low-sugar, high-fiber protein bar (preferably with a ratio of 1g fiber/1g protein, but no less than .5g/ig)

Meal 3:
Basil Chicken with Vegetables (about 450 calories)

Digestive enzymes

Meal 4:
Midafternoon snack (about 200 calories)

1 grapefruit, 1 handful cashews

Meal 5:
Sea Salt Salmon with Olive Oil Mayo (about 450 calories)

Add 1 cup steamed cauliflower on the side. Digestive enzymes

Meal 6:
Pre/Postworkout snack (about 300 calories)

1 slice whole-wheat toast with 1 tablespoon peanut butter and ¼ protein shake (1 scoop vanilla whey protein with water only) 45 to 30 minutes before workout, and the other ¾ protein shake after workout

Drink 16 ounces water
.

Meal 1:
Spinach Shake (about 400 calories)

Multivitamin Digestive enzymes

Meal 2:
Midmorning snack (about 250 calories)

Celery with 2 tablespoons natural peanut butter, 1 apple

Meal 3:
Basil Chicken with Vegetables on a salad (about 450 calories)

Place 1 cup leftover Basil Chicken with Vegetables over a mixed dark green salad with an oil-based vinaigrette dressing.

Digestive enzymes

Meal 4:
Midafternoon snack (about 250 calories)

1 handful blueberries, 1 handful beef jerky, 1 handful pumpkin seeds

Meal 5:
Spinach Egg-White Omelet (about 400 calories)

Digestive enzymes

Meal 6:
Pre/Postworkout snack (about 250 calories)

1 banana with 1 tablespoon peanut butter and ¼ protein shake (1 scoop vanilla whey protein with water only) 45 to 30 minutes before workout, and the other ¾ protein shake after workout

Drink 16 ounces water
.

Meal 1:
Spinach Shake (about 400 calories)

Multivitamin Digestive enzymes

Meal 2:
Midmorning snack (about 300 calories)

1 handful raspberries, 1 handful pumpkin seeds, 1 low-sugar, high-fiber protein bar (preferably with a ratio of 1g fiber/1g protein, but no less than .5g/1g)

Meal 3:
Turkey Breast and Berry Salad (about 400 calories)

Digestive enzymes

Meal 4:
Midafternoon snack (about 250 calories)

1 banana with 2 tablespoons natural peanut butter

Meal 5:
Beef Fajitas (about 450 calories)
^*

Add 1 cup steamed yellow squash. Digestive enzymes

Meal 6:
Pre/Postworkout snack (about 300 calories)

1 slice whole-wheat toast with 1 tablespoon peanut butter and ¼ protein shake (1 scoop vanilla whey protein with water only) 45 to 30 minutes before workout, and the other ¾ protein shake after workout

Drink 16 ounces water
.

Meal 1:
Farmer's Breakfast Scramble (about 550 calories)

Multivitamin Digestive enzymes

Meal 2:
Midmorning snack (about 250 calories)

1 apple, 1 handful almonds, 1 handful beef jerky

Meal 3:
Beef Fajitas (about 450 calories)