Shred - The Revolutionary Diet 6 Weeks 4 Inches 2 Sizes (27 page)

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of juice (not from concentrate)

1 cup of unsweetened iced tea

SNACK 3

• 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 6, 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. Add 2 tablespoons of ground flaxseeds or flaxseed oil. Mix well and drink.

• 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

SNACK 1

• Choose one of the following:

Raw trail mix (½ cup of raw nuts with sunflower or pumpkin seeds and dried fruit)

2 dates stuffed with almonds (take out the pit and replace with a few almonds)

½ cup raisins, raw walnuts, and pinch of sea salt (mix together)

3 tomato slices and fresh basil drizzled with olive oil

½ cucumber, sliced, sprinkled with pinch of sea salt and fat-free vinaigrette dressing

1 cup of unsweetened apple sauce

10 cherries mixed with handful of nuts (cashews, almonds, or walnuts)

8 baby carrots with 2 tablespoons of hummus

Ants on a log (2 celery sticks dabbled with 1 tablespoon of raw nut butter and 1 tablespoon organic raisins)

1 piece of medium-size fruit

Small beet salad

1 cup of beet juice

20 almonds

Small fruit cup

8 halves of dried apricots

2 tablespoons of sunflower seeds

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

MEAL 2

• 1 cup of hibiscus tea (can be consumed either cold or hot)

• 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 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

• You can choose one of the following beverages in addition to the tea:

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

• Choose one of the following:

Raw trail mix (½ cup of raw nuts with sunflower or pumpkin seeds and dried fruit)

2 dates stuffed with almonds (take out the pit and replace with a few almonds)

½ cup raisins, raw walnuts, and pinch of sea salt (mix together)

3 tomato slices and fresh basil drizzled with olive oil

½ cucumber, sliced, sprinkled with pinch of sea salt and fat-free vinaigrette dressing

1 cup of unsweetened apple sauce

10 cherries mixed with handful of nuts (cashews, almonds, or walnuts)

8 baby carrots with 2 tablespoons of hummus

Ants on a log (2 celery sticks dabbled with 1 tablespoon of raw nut butter and 1 tablespoon organic raisins)

1 piece of medium-size fruit

Small beet salad

1 cup of beet juice

20 almonds

Small fruit cup

8 halves of dried apricots

2 tablespoons of sunflower seeds

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

MEAL 3

• 1 cup of 100-percent fresh cranberry juice (not from concentrate, no additives); mix with a little water to reduce the bitterness

• Choose one of the following:

1 veggie burger (3 ½ inches in diameter, ½-inch thick)

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 cooked rice (brown preferred, but you can have white if you choose)

• You can choose one of the following beverages in addition to the cranberry juice:

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

• Choose one of the following:

Raw trail mix (½ cup of raw nuts with sunflower or pumpkin seeds and dried fruit)

2 dates stuffed with almonds (take out the pit and replace with a few almonds)

½ cup raisins, raw walnuts, and pinch of sea salt (mix together)

3 tomato slices and fresh basil drizzled with olive oil

½ cucumber, sliced, sprinkled with pinch of sea salt and fat-free vinaigrette dressing

1 cup of unsweetened apple sauce

10 cherries mixed with handful of nuts (cashews, almonds, or walnuts)

8 baby carrots with 2 tablespoons of hummus

Ants on a log (2 celery sticks dabbled with 1 tablespoon of raw nut butter and 1 tablespoon organic raisins)

1 piece of medium-size fruit

Small beet salad

1 cup of beet juice

20 almonds

Small fruit cup

8 halves of dried apricots

2 tablespoons of sunflower seeds

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

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

• 1 cup of beans or other legumes (no baked beans)

• Choose one of the following beverages:

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 6, DAY 6

MEAL 1

• 1 piece of fruit (choose a pear or apple or orange if possible)

• Choose one of the following:

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

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

2 pancakes plus 2 strips of bacon (pancakes should be no larger than a CD; no more than 1½ tablespoons syrup, 1 pat of butter; try turkey bacon)

1 small bowl of Cream of Wheat (1 cup cooked)

• 1 cup of fresh grapefruit, apple, or orange juice

SNACK 1

• 150 calories

MEAL 2

• 1 cup of hibiscus tea (can be consumed either cold or hot)

• 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 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

• You can choose one of the following beverages in addition to the tea:

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

• Choose one of the following:

Raw trail mix (½ cup of raw nuts with sunflower or pumpkin seeds and dried fruit)

2 dates stuffed with almonds (take out the pit and replace with a few almonds)

½ cup raisins, raw walnuts, and pinch of sea salt (mix together)

3 tomato slices and fresh basil drizzled with olive oil

½ cucumber, sliced, sprinkled with pinch of sea salt and fat-free vinaigrette dressing

1 cup of unsweetened apple sauce

10 cherries mixed with handful of nuts (cashews, almonds, or walnuts)

8 baby carrots with 2 tablespoons of hummus

Ants on a log (2 celery sticks dabbled with 1 tablespoon of raw nut butter and 1 tablespoon organic raisins)

1 piece of medium-size fruit

Small beet salad

1 cup of beet juice

20 almonds

Small fruit cup

8 halves of dried apricots

2 tablespoons of sunflower seeds

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

MEAL 3

• Choose one of the following:

1 veggie burger (3 ½ inches in diameter, ½-inch thick)

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 cooked rice (brown preferred, but you can have white if you choose)

• Choose one of the following:

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

• 150 calories

MEAL 4

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

• 1 cup of soup

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

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

• 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 6, 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.

• 1 piece of fruit. This can be 1 banana, 1 apple, 1 pear, etc. It can also be ½ cup of raspberries, blueberries, blackberries, or strawberries.

• Choose one of the following. Your portion should be 1 cup cooked.

1 small bowl of oatmeal

1 small bowl of Cream of Wheat

1 small bowl of grits

• 1 cup of fresh juice
not
from concentrate (grapefruit, apple, orange juice, tomato, carrot, 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 bowl of soup (no potatoes, no cream). Good choices are chicken noodle, vegetable, lentil, chickpea, split pea, black bean, tomato bisque, etc. Be careful of sodium content!