Shred - The Revolutionary Diet 6 Weeks 4 Inches 2 Sizes (18 page)

• 1 cup of raspberries, sliced strawberries, blueberries, or blackberries

• Choose one of the following. Your choice must be 200 calories or less and no sugar added.

1 fruit smoothie

1 protein shake

• ½ cup of juice
not
from concentrate (grapefruit, apple, orange, carrot, pear, tomato, etc.)

SNACK 1

• 100 calories or less

MEAL 2

• Choose one of the following:

3 servings of vegetables (Remember, a serving is about the size of the average person’s fist.)

1 large green garden salad (no croutons, no bacon bits, 4 tablespoons of fat-free or low-fat dressing)

1 veggie burger (3½ inches in diameter, ½-inch thick)

1 protein shake (200 calories or less)

1 bowl of soup (200 calories or less; no potatoes, no cream). Good choices are chicken noodle, vegetable, lentil, chickpea, split pea, black bean, tomato bisque, etc. Be careful of sodium content!

• If you choose the protein shake or soup, you should also consume 1 serving of veggies.

• Choose one of the following beverages:

One 12-ounce can of diet soda

1 cup of lemonade (freshly squeezed preferred)

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of juice (not from concentrate)

1 cup of unsweetened iced tea

1 cup of low-fat, reduced-fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk

SNACK 2

• 150 calories or less

MEAL 3

• Choose one of the following:

5-ounce piece of lean beef (no frying)

5-ounce piece of chicken (no skin, no frying)

5-ounce piece of fish (no frying)

5-ounce piece of turkey (no skin, no frying)

1 cup of spaghetti and meatballs

(5 ounces is about the size of a deck and a half of playing cards.)

• 1 serving of veggies

• Half of a baked sweet potato (no whipped cream or other additions; you can add 1 teaspoon of butter)
or
½ cup of rice (brown preferred, but you can have white if you choose)

• Choose one of the following beverages. Choose a different beverage from what you chose for meal 2.

One 12-ounce can of diet soda

1 cup of lemonade (freshly squeezed preferred)

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of juice (not from concentrate)

1 cup of unsweetened iced tea

1 cup of low-fat, reduced-fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk

SNACK 3

• 100 calories or less

MEAL 4

• Choose one of the following. Your choice must be 200 calories or less and no sugar added.

1 fruit smoothie

1 protein shake

1 veggie smoothie

• Choose one of the following beverages. Choose a different beverage from what you chose for meal 3.

One 12-ounce can of diet soda

1 cup of lemonade (freshly squeezed preferred)

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of juice (not from concentrate)

1 cup of unsweetened iced tea

1 cup of low-fat, reduced-fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk

EXERCISE

• Amount of exercise today: Minimum 30 minutes. If you want to do more, all the better! Work as hard as you can!

• Choose a combination of the items below to fulfill your exercise requirement:

15 minutes jogging outside

15 minutes walking/running on treadmill

15 minutes on elliptical machine

15 minutes on stationary or mobile bicycle

15 minutes swimming laps

15 minutes on stair climber

225 jump rope revolutions

20 minutes treadmill intervals

15 minutes of Zumba

15 minutes of spinning

15 minutes of any other high-intensity cardio

15 minutes of rowing machine

SHRED WEEK 4, DAY 5

MEAL 1

• 1 cup of lemon water. Pour 8 ounces of water, either hot or cold. Squeeze the juice from half a lemon directly into the water. If you like, add ½ teaspoon of sugar. Mix well and drink.

• Choose one of the following. Your choice must be 200 calories or less and no sugar added.

1 fruit smoothie

1 protein shake

1 veggie shake

SNACK 1

• 150 calories or less

MEAL 2

• Choose one of the following:

2 chicken fingers

Chicken stir-fry (1 cup)

5-ounce piece of fish (not fried)

6 jumbo shrimp (2 tablespoons cocktail sauce)

1 cup of pasta (no cream sauce)

3 servings of veggies

• 1 serving of veggies if you did not choose veggies above.

• Choose one of the following beverages:

One 12-ounce can of diet soda

1 cup of lemonade (freshly squeezed preferred)

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of juice (not from concentrate)

1 cup of unsweetened iced tea or 2 cups of any other kind of tea

1 cup of low-fat, reduced-fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk

SNACK 2

• 150 calories or less

MEAL 3

• Choose one of the following. Your choice must be 200 calories or less and no sugar added.

1 fruit smoothie

1 protein shake

1 veggie shake

• 1 serving of veggies

• Choose one of the following beverages. Choose a different beverage from what you chose with meal 2.

One 12-ounce can of diet soda

1 cup of lemonade (freshly squeezed preferred)

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of juice (not from concentrate)

1 cup of unsweetened iced tea or 2 cups of any other type of tea

1 cup of low-fat, reduced-fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk

SNACK 3

• 150 calories or less

MEAL 4

• Choose one of the following:

5-ounce piece of lean beef (no frying)

5-ounce piece of chicken (no skin, no frying)

5-ounce piece of fish (no frying)

5-ounce piece of turkey (no skin, no frying)

One cup of spaghetti and meatballs

(5 ounces is about the size of a deck and a half of playing cards.)

• 1 serving of veggies

• Half of a baked sweet potato (no whipped cream or other additions; you can add 1 teaspoon of butter)
or
½ cup of rice (brown preferred, but you can have white if you wish)

• Choose one of the following. Choose a different beverage from what you chose for meal 3.

One 12-ounce can of diet soda

1 cup of lemonade (freshly squeezed preferred)

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of juice (not from concentrate)

1 cup of unsweetened iced tea or 2 cups of any other type of tea

1 cup of low-fat, reduced-fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk

SNACK 4

• 100 calories or less

EXERCISE

• Amount of exercise today: Minimum 45 minutes. If you want to do more, all the better! Work as hard as you can!

• Choose a combination of the items below to fulfill your exercise requirement:

15 minutes jogging outside

15 minutes walking/running on treadmill

15 minutes on elliptical machine

15 minutes on stationary or mobile bicycle

15 minutes swimming laps

15 minutes on stair climber

225 jump rope revolutions

20 minutes treadmill intervals

15 minutes of Zumba

15 minutes of spinning

15 minutes of any other high-intensity cardio

15 minutes of rowing machine

SHRED WEEK 4, DAY 6

MEAL 1

• 1 cup of lemon water. Pour 8 ounces of water, either hot or cold. Squeeze the juice from half a lemon directly into the water. If you like, add ½ teaspoon of sugar. Mix well and drink.

• 1 piece of fruit

• Choose one of the following:

1 small bowl of oatmeal (1½ cups cooked)

2 egg whites
or
1 egg-white omelet with diced veggies (made with 2 egg whites max)

1 small bowl of sugar-free cereal with fat-free, skim, or 1-percent fat milk

1 grilled cheese on 100-percent whole-grain or 100-percent whole-wheat bread

• 1 cup of juice
not
from concentrate (grapefruit, apple, orange, carrot, pear, tomato, etc.)

SNACK 1

• 100 calories or less

MEAL 2

• Choose one of the following. Your choice must be 200 calories or less.

1 fruit smoothie

1 protein shake

1 veggie shake

1 bowl of soup (no potatoes, no cream sauces, no meat). Good choices are vegetable, lentil, chickpea, split pea, black bean, tomato bisque, etc. Be careful of sodium content!

• 1 piece of fruit
or
1 serving of veggies

• Choose one of the following beverages:

One 12-ounce can of diet soda

1 cup of lemonade (freshly squeezed preferred)

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of juice (not from concentrate)

1 cup of unsweetened iced tea or 2 cups of any other type of tea

1 cup of low-fat, reduced-fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk

SNACK 2

• 100 calories or less

MEAL 3

• Choose one of the following. Your choice must be 200 calories or less. Try to choose something different from what you chose for meal 2.

1 fruit smoothie

1 protein shake

1 bowl of soup (no potatoes, no cream sauces, no meat). Good choices are vegetable, lentil, chickpea, split pea, black bean, tomato bisque, etc. Be careful of sodium content!

• 1 piece of fruit
or
1 serving of veggies

• Choose one of the following beverages. Choose a different one from what you chose for meal 2.

One 12-ounce can of diet soda

1 cup of lemonade (freshly squeezed preferred)

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of juice (not from concentrate)

1 cup of unsweetened iced tea or 2 cups of any other type of tea

1 cup of low-fat, reduced-fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk

SNACK 3

• 100 calories or less

MEAL 4

• 1 cup of beans (no baked beans)

• Choose one of the following. Your choice must be 200 calories or less. Try to choose something different from what you chose for meal 3.

1 fruit smoothie

1 protein shake

1 veggie shake

• Choose one of the following beverages. Choose a different beverage from what you chose for meals 2 and 3.

One 12-ounce can of diet soda

1 cup of lemonade (freshly squeezed preferred)

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of juice (not from concentrate)

1 cup of unsweetened iced tea or 2 cups of any other type of tea

1 cup of low-fat, reduced-fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk

SNACK 4

• Choose one of the following:

20 almonds

2 rice cakes with 2 teaspoons peanut butter

Small fruit cup

8 halves of dried apricots

2 tablespoons of sunflower seeds

4 slices of Melba whole-wheat or whole-grain toast

1 large cucumber sliced with 2 tablespoons of fat-free dressing

1 scoop of ice cream (no more than ½ cup)

EXERCISE

• Rest Day. But if you’re inspired to do something, by all means go and do it. Every minute of exercise burns more calories and gets you closer to your goal. You might even try playing a sport, which can be a fun way to burn calories without feeling like you’re actually working out.

SHRED WEEK 4, DAY 7

MEAL 1

• 1 cup of lemon water. Pour 8 ounces of water, either hot or cold. Squeeze the juice from half a lemon directly into the water. If you like, add ½ teaspoon of sugar. Mix well and drink.

• Choose one of the following. Your choice must be 200 calories or less.

1 fruit smoothie

1 protein shake

1 veggie shake

• 1 piece of fruit

SNACK 1

• 100 calories or less

MEAL 2

• Choose one of the following. Your choice must be 200 calories or less.

1 protein shake

1 veggie shake

1 bowl of soup (no potatoes, no cream, no meat). Good choices are vegetable, lentil, chickpea, split pea, black bean, tomato bisque, etc. Be careful of sodium content!

• Choose one of the following beverages:

One 12-ounce can of diet soda

1 cup of lemonade (freshly squeezed preferred)

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of juice (not from concentrate)

1 cup of unsweetened iced tea or 2 cups of any other type of tea

1 cup of low-fat, reduced-fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk

SNACK 2

• 150 calories or less

MEAL 3

• Choose from Group A or Group B.
Do not
choose from both.

Group A
—choose one of the following:

5-ounce piece of chicken (no skin, no frying)

5-ounce piece of fish (no frying)

5-ounce piece of turkey (no skin, no frying)

All of the above come with ½ cup of brown rice and 1 serving of veggies.