The Badass Body Diet: The Breakthrough Diet and Workout for a Tight Booty, Sexy Abs, and Lean Legs (14 page)
Authors: Christmas Abbott
Tags: #Health & Fitness, #Diet & Nutrition, #Diets, #Exercise, #Weight Loss
▪ Minimalist ▪
Day 4 | |
Breakfast | |
2 eggs scrambled with 1 slice of ham (chopped) Grapefruit sections Handful of mixed nuts Water, green tea, or coffee, with no sugar or milk | |
Snack | |
1 slice deli ham, red bell pepper slices, 5 olives | |
Lunch | |
Ground turkey patty, pan-fried Cooked green beans, sprinkled with crushed almonds Water, green tea, or coffee, with no sugar or milk | |
Snack | |
Dinner | |
Water (no caffeine after 3:00 p.m.) | |
Snack | |
1 hard-boiled egg, quarter of an apple with half a spoonful of peanut butter |
▪ Minimalist ▪
Day 5 | |
Breakfast | |
Water, green tea, or coffee, with no sugar or milk | |
Snack | |
Spoonful of tuna served on sliced tomato 3 almonds | |
Lunch | |
Stuffed Tomato with Crab Salad Water, green tea, or coffee, with no sugar or milk | |
Snack | |
Dinner | |
Catfish, baked or grilled, served with a spoonful of cocktail sauce Water (no caffeine after 3:00 p.m.) | |
Snack | |
Half of a chicken breast, celery sticks spread with a spoonful of peanut butter |
▪ Minimalist ▪
Day 6 | |
Breakfast | |
3 turkey sausage patties 1 nectarine 1 plum Small handful of almonds Water, green tea, or coffee, with no sugar or milk | |
Snack | |
Lunch | |
Water, green tea, or coffee, with no sugar or milk | |
Snack | |
1 hard-boiled egg, ½ nectarine, 9 almonds | |
Dinner | |
18 almonds Water (no caffeine after 3:00 p.m.) | |
Snack | |
1 slice deli ham, red bell pepper sliced, 3 almonds |
▪ Minimalist ▪
Day 7 | |
Breakfast | |
6 egg whites scrambled with cooked mushrooms Grapefruit sections Handful of nuts Water, green tea, or coffee, with no sugar or milk | |
Snack | |
Badass Eggs | |
Lunch | |
Water, green tea, or coffee, with no sugar or milk | |
Snack | |
Dinner | |
Grilled salmon with a spoonful of cocktail sauce Steamed asparagus 18 almonds Water (no caffeine after 3:00 p.m.) | |
Snack | |
1 slice deli turkey, 1 tablespoon raisins, 10 peanuts |
I’M A BADASS
Lisa is a stay-at-home mom with two beautiful children. For years, she relied on the “I just had a baby” excuse for being overweight. But the excuse finally got old, and she couldn’t rely on it anymore. Lisa was ready to change.
Several of her friends had been on my program—and with great results. Seeing their bodies finally convinced Lisa to get on board.
“The first week was tough,” she said. “I had to break some bad eating habits. But I stuck with it, following the Minimalist plan. Before long, I was sleeping better, I had more energy, I was in a better mood around my kids, and my blemished skin improved.”
Best of all, after 21 days, Lisa was shopping for new, smaller-sized jeans. She tossed out her old fat pants and put on her new skinny jeans. In fact, Lisa lost four dress sizes in just one month.
“I love the fact that I can fix these meals for my whole family. We’re all happier and healthier as a result.”
The Badass Meal Plans for Modifiers
I’VE PREPARED THE MODIFIER
meal plans to help you design your own daily menus, to show you how to include primo and booty foods in terms of bricks, and to give you lots of variety in food choices. Using these sample meal plans can make everything easier for you, especially as you start out. Later on, you’ll be able to plan your own menus in your sleep!
Of course, these plans are only guidelines, so don’t let them restrict you. Some people like to eat the same breakfast every day. That’s perfectly okay—please do so if you like! If you don’t like some of the food choices on the plans, that’s okay too. Feel free to substitute the foods you prefer from the lists. And try out my recipes for variety (they’re listed in italics in the meal plans). The Badass Recipes start in
chapter 10
.
On the Modifier plan, you’ll eat primo and booty foods. Your weight loss will be faster, and you’ll see your booty get tight and firm faster.
THE 6 PRINCIPLES OF CHRISTMAS FOR MODIFIERS
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, observing how many bricks you eat daily. If you cheat or otherwise deviate, you must restart the 21 days. You don’t have to clean your plate. When you feel full, stop eating, but ensure your macros were balanced for what you ate.
2. Do not eat any processed foods, grains, gluten-containing foods, sugary foods, or alcohol for the first 21 days. This will help your body detox off all that nasty stuff. Choose primo foods and booty foods when planning your meals. Refer to the chart Hip Advice: Booty Foods at a Glance in
chapter 4
for a list of booty foods.
3. Have your breakfast within 45 minutes after waking up. Do not go more than five daytime hours without eating.
4. Have a meal or snack within one hour after your workout, no Recovery Shakes (these are different from Meal Replacement Shakes).
5. Generally, eat what is assigned. However, you may substitute a protein, carbohydrate, or fat for any macronutrient you don’t like. For example, if you don’t like Brussels sprouts, substitute another non-starchy vegetable carbohydrate. You can also replace any meal with a
Meal Replacement Shake
.
6. Drink 8 to 10 cups (64 to 80 ounces) of pure water daily, in addition to coffee and green tea. Try to reduce your caffeine intake or cut it out altogether. Do not drink any sodas or other naturally or artificially sweetened beverages. No diet soda! These are considered cheats and are not allowed.
MODIFIER MENUS FOR FRAME 1 (MIGHTY) AND FRAME 2 (FORCE)
The difference between the two frames is that the Force gets to eat 1 extra brick as a snack, and I have noted this in the sample meal plan. Remember too that in each frame, you usually eat a range of bricks. Adjust up and down within that range for your own needs. Feel free to substitute any meal with a Meal Replacement Shake.
Frame 1
▪ Mighty
Frame 2
▪ Force
 Day 1 | |
Breakfast—2 bricks | |
1 egg, scrambled or poached, ½ apple with 1 teaspoon peanut butter Water, green tea, or coffee, with no sugar or milk | |
Snack—1 brick | |
1.5 ounces canned tuna served on ⅓ cup chopped tomato 3 almonds | |
Lunch—3 bricks | |
Water, green tea, or coffee, with no sugar or milk | |
Snack—1 brick for a Mighty | |
1 hard-boiled egg, ¼ apple with ½ teaspoon peanut butter | |
Snack—2 bricks for a Force | |
2 hard-boiled eggs, ½ apple with 1 teaspoon peanut butter | |
Dinner—3 bricks | |
4.5 ounces sirloin steak 18 steamed asparagus spears, sprinkled with 3 crushed almonds 1 cup cooked cauliflower Water (no caffeine after 3:00 p.m.) | |
Snack—1 brick | |
1½ slices deli turkey, 2 small apricots, 3 almonds |
Frame 1
▪ Mighty
Frame 2
▪ Force
Day 2 | |
Breakfast—2 bricks | |
Water, green tea, or coffee, with no sugar or milk | |
Snack—1 brick | |
1½ slices deli turkey, 1 tablespoon raisins, 3 almonds | |
Lunch—3 bricks | |
4.5 ounces canned tuna served over 2 cups mixed greens, 1 cup bean sprouts, and ¼ cup chopped onion, and drizzled with 1 tablespoon balsamic vinegar 9 almonds Water, green tea, or coffee, with no sugar or milk | |
Snack—1 brick for a Mighty | |
1 hard-boiled egg, ¼ apple with ½ teaspoon peanut butter | |
Snack—2 bricks for a Force | |
2 hard-boiled eggs, ½ apple with 1 teaspoon peanut butter | |
Dinner—3 bricks | |
Water (no caffeine after 3:00 p.m.) | |
Snack—1 brick | |
1.5 ounces canned tuna served on ⅓ cup chopped tomato 3 almonds |
Frame 1
▪ Mighty
Frame 2
▪ Force
Day 3 | |
Breakfast—2 bricks | |
2 ounces ham, pan-fried ⅓ cup blueberries mixed with ¼ chopped apple 6 almonds Water, green tea, or coffee, with no sugar or milk | |
Snack—1 brick | |
1 hard-boiled egg, ¼ apple with ½ teaspoon peanut butter | |
Lunch—3 bricks | |
18 almonds Water, green tea, or coffee, with no sugar or milk | |
Snack—1 brick for a Mighty | |
1½ slices deli turkey, ¼ apple with ½ teaspoon peanut butter | |
Snack—2 bricks for a Force | |
3 slices deli meat (turkey or ham), ½ apple with 1 teaspoon peanut butter | |
Dinner—3 bricks | |
3 ounces veal chop, pan-fried in 1 teaspoon olive oil, and covered with ¼ cup tomato sauce 2 to 3 cups mixed raw greens, drizzled with 1 tablespoon balsamic vinegar Water (no caffeine after 3:00 p.m.) | |
Snack—1 brick | |
1 hard-boiled egg, ¼ apple with ½ teaspoon peanut butter |
Frame 1
▪ Mighty
Frame 2
▪ Force
Day 4 | |
Breakfast—2 bricks | |
Water, green tea, or coffee, with no sugar or milk | |
Snack—1 brick | |
1½ slices deli turkey, 1 cup red bell pepper slices, 3 almonds | |
Lunch—3 bricks | |
3-ounce ground turkey patty 1½ cups cooked green beans 9 crushed almonds sprinkled on top Water, green tea, or coffee, with no sugar or milk | |
Snack—1 brick for a Mighty | |
Badass Eggs | |
Snack—2 bricks for a Force | |
Badass Eggs | |
Dinner—3 bricks | |
4.5 ounces grilled chicken breast Water (no caffeine after 3:00 p.m.) | |
Snack—1 brick | |
1 hard-boiled egg, ¼ apple with ½ teaspoon peanut butter |
