The Badass Body Diet: The Breakthrough Diet and Workout for a Tight Booty, Sexy Abs, and Lean Legs (13 page)
Authors: Christmas Abbott
Tags: #Health & Fitness, #Diet & Nutrition, #Diets, #Exercise, #Weight Loss
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
Remember, the Badass plans are designed to teach you a balanced way of eating with an emphasis on food quality in terms of protein, carbohydrates, and fats.
If you feel overwhelmed, take a step back and see the bigger picture.
Your life won’t derail if one meal is marginally off. But once you learn my system, you can do it with ease and tweak it any way you want, to adjust it to your lifestyle. Keep at it—those benefits are for life!
For more assistance with meal planning, I’ve put together sample meal plans in the next several chapters that provide delicious combos of foods, along with scrumptious recipes, to help you enjoy what you eat.
The Badass Meal Plans for Minimalists
THE MINIMALIST PLAN IS
designed to help you eat primo macros in the proper combinations and proportions. To keep the plan as simple as possible, use what I call the Badass Plate tool: Just visualize a round dinner plate divided into fourths: one-fourth is for your primo protein, one fourth is for your primo fat and the other two-fourths are for your primo vegetables and/or occasionally fruit. I call this the Badass Plate. As an example: grilled salmon + asparagus + mashed cauliflower + avocado.
As for snacks, simply have smaller portions of primo proteins and carbs and fats than you would for your main meals. Also, depending on your frame size (measured by height), you may want to scale down or scale up your portions of food at breakfast, lunch, and dinner.
Don’t stuff yourself, though, or pile food mile-high on your plate (that’s no fair!). Eat until you’re satisfied and then step away from the plate. There’s some trial and error involved here, so watch your results and see how effectively you’re trimming down.
With balanced macro choices, even though you’re not counting bricks, you’ll still burn up fat that’s already stored on various parts of your body. The rapid results will give you the motivation to continue losing weight all the way down to your goal.
THE 6 PRINCIPLES OF CHRISTMAS FOR MINIMALISTS
I have 6 simple principles to help you get the best results. If you’re unsure of anything, refer to these guidelines.
1. Follow the plan strictly for 21 days. If you cheat or deviate, you have to restart.
2. Do not eat any processed foods, sugary foods, or alcohol for the first 21 days. Generally, eat what is assigned. However, you may substitute a similar protein, carbohydrate, or fat for any macronutrient you don’t like. For example, if you don’t like broccoli, substitute another primo carbohydrate, such as sautéed kale or bok choy. You don’t have to clean your plate, but you must eat a balance of the carbohydrates, protein, and fat. You can’t eat just the carbohydrates and be done! When you feel full, stop eating.
3. Plan your meals to include a balance of primo proteins, carbohydrates, and fat with emphasis on Booty Foods. Refer to the chart Hip Advice: Booty Foods at a Glance in
chapter 4
for help in selecting these foods. You do not need to weigh and measure your food. You can replace any meal or snack with a
Meal Replacement Shake
. Use the Badass Plate tool to select your proportions.
4. Eat breakfast within 45 minutes after waking up. This is imperative to jump-start your metabolism. Do not go more than five daytime hours without eating.
5. Have one balanced primo meal within one hour of completing your workout.
6. Drink 8 to 10 cups (64 to 80 ounces) of pure water daily, in addition to coffee and green tea if you drink them. Do not drink any sodas or other naturally or artificially sweetened beverages. No diet soda!
The following seven-day meal plan will show you how to plan your Minimalist menus.
▪ Minimalist ▪
 Day 1 | |
Breakfast | |
2 eggs, scrambled or poached, in a teaspoon of oil Handful of grapes Water, green tea, or coffee, with no sugar or milk | |
Snack | |
Tuna mixed served on several sliced tomatoes 3 almonds | |
Lunch | |
Water, green tea, or coffee, with no sugar or milk | |
Snack | |
Dinner | |
1 filet mignon grilled or pan-fried Steamed asparagus Fresh pineapple chunks 3 almonds Water (no caffeine after 3:00 p.m.) | |
Snack | |
1 slice deli turkey, 2 small apricots, 9 almonds |
▪ Minimalist ▪
Day 2 | |
Breakfast | |
3 eggs scrambled with chopped tomatoes and chopped red bell pepper Spoonful of peanut butter 1 plum Water, green tea, or coffee, with no sugar or milk | |
Snack | |
1 slice deli turkey, handful of raisins mixed with a handful of almonds | |
Lunch | |
Water, green tea, or coffee, with no sugar or milk | |
Snack | |
Dinner | |
Pork chop, grilled or pan-fried, drizzled with barbecue sauce Cooked Brussels sprouts Cooked yellow squash 2 scoops peanut butter Water (no caffeine after 3:00 p.m.) | |
Snack | |
Heaping spoonful of tuna served on a sliced tomato 3 almonds |
▪ Minimalist ▪
Day 3 | |
Breakfast | |
2 hard-boiled eggs Cereal bowl of mixed berries: strawberries, blueberries, and blackberries Almond butter Water, green tea, or coffee, with no sugar or milk | |
Snack | |
Lunch | |
Ground beef patty, pan-fried Stewed tomatoes 3 almonds Water, green tea, or coffee, with no sugar or milk | |
Snack | |
1 slice deli meat (turkey or ham), quarter of an apple with a spoonful of peanut butter | |
Dinner | |
Veal chop, covered with tomato sauce Mixed raw greens, drizzled with balsamic vinegar 2 tablespoons of almond butter Water (no caffeine after 3:00 p.m.) | |
Snack | |
1 hard-boiled egg, quarter of an apple with half a spoonful of peanut butter |
