Authors: Christmas Abbott
Tags: #Health & Fitness, #Diet & Nutrition, #Diets, #Exercise, #Weight Loss
Frame 1
▪ Mighty
Day 2 | |
Breakfast—2 bricks | |
2 eggs, scrambled Water, green tea, or coffee, with no sugar or milk | |
Snack—1 brick | |
¼ cup cottage cheese, mixed with 1 tablespoon raisins and 9 chopped almonds | |
Lunch—3 bricks | |
4.5 ounces canned tuna served over 2 cups mixed greens, 1 cup bean sprouts, and ¼ cup chopped onions and drizzled with 1 tablespoon balsamic vinegar 9 almonds Water, green tea, or coffee, with no sugar or milk | |
Snack—1 brick | |
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, 6 almonds |
Frame 1
▪ Mighty
Day 3 | |
Breakfast—2 bricks | |
2 ounces ham, pan-fried ½ orange 1 teaspoon cashew butter Water, green tea, or coffee, with no sugar or milk | |
Snack—1 brick | |
1 ounce ham, ¼ apple with 1½ teaspoons peanut butter | |
Lunch—3 bricks | |
4.5 ounces cooked ground beef mixed with ⅓ cup tomato sauce and ¼ cup cooked onions and served over 1 cup spaghetti squash 9 almonds Water, green tea, or coffee, with no sugar or milk | |
Snack—1 brick | |
Dinner—3 bricks | |
Water (no caffeine after 3:00 p.m.) | |
Snack—1 brick | |
1 hard-boiled egg, ¼ apple with 1½ teaspoons peanut butter |
Frame 1
▪ Mighty
Day 4 | |
Breakfast—2 bricks | |
1 egg scrambled with 1 ounce chopped ham ½ cup oatmeal cooked with 18 chopped almonds Water, green tea, or coffee, with no sugar or milk | |
Snack—1 brick | |
1½ slices deli ham, 1 cup red bell pepper slices, 6 almonds | |
Lunch—3 bricks | |
4.5-ounce ground turkey patty 1 cup cooked green beans, sprinkled with 18 crushed almonds and drizzled with 1 teaspoon melted butter ⅓ cup cooked carrots Water, green tea, or coffee, with no sugar or milk | |
Snack—1 brick | |
Dinner—3 bricks | |
4.5 ounces grilled chicken breast 1 cup spaghetti squash sauce topped with ⅓ cup tomato sauce mixed with ¼ cup cooked onion 9 almonds Water (no caffeine after 3:00 p.m.) | |
Snack—1 brick | |
1 hard-boiled egg, ¼ apple with 1½ teaspoons peanut butter |
Frame 1
▪ Mighty
Day 5 | |
Breakfast—2 bricks | |
2 egg whites, scrambled ⅔ cup grapes 6 teaspoons peanut butter (no fat in the eggs so the fat is doubled) Water, green tea, or coffee, with no sugar or milk | |
Snack—1 brick | |
1.5 ounces canned tuna served on ⅓ cup chopped tomato, 6 almonds | |
Lunch—3 bricks | |
Water, green tea, or coffee, with no sugar or milk | |
Snack—1 brick | |
Dinner—3 bricks | |
Water (no caffeine after 3:00 p.m.) | |
Snack—1 brick | |
1.5 ounces grilled chicken breast, 2 to 3 celery sticks spread with 3 tablespoons almond butter |
Frame 1
▪ Mighty
Day 6 | |
Breakfast—2 bricks | |
Water, green tea, or coffee, with no sugar or milk | |
Snack—1 brick | |
1.5 ounces grilled chicken breast, ½ cup red bell pepper slices, 6 almonds | |
Lunch—3 bricks | |
Water, green tea, or coffee, with no sugar or milk | |
Snack—1 brick | |
Dinner—3 bricks | |
4.5 ounces cooked ground beef mixed with ⅓ cup tomato sauce sautéed with 1 cup spinach and served over 1 cup spaghetti squash 9 almonds Water (no caffeine after 3:00 p.m.) | |
Snack—1 brick | |
1½ slices deli ham, 1 cup red bell pepper slices, 6 almonds |
Frame 1
▪ Mighty
Day 7 | |
Breakfast—2 bricks | |
2 eggs, scrambled Water, green tea, or coffee, with no sugar or milk | |
Snack—1 brick | |
Badass Eggs 1¼ cups raw broccoli | |
Lunch—3 bricks | |
Water, green tea, or coffee, with no sugar or milk | |
Snack—1 brick | |
Dinner—3 bricks | |
18 steamed asparagus spears 1 cup spaghetti squash Water (no caffeine after 3:00 p.m.) | |
Snack—1 brick | |
1½ slices deli turkey, 1 tablespoon raisins, 18 peanuts |
THE MAINTAINER MENUS FOR FRAME 2 (FORCE)
Remember that for 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 (recipes start in
Meal Replacement Shake
.
Day 1 | |
Breakfast—3 bricks | |
2 eggs, scrambled or poached, plus 1 slice Canadian bacon ¼ cup cooked oatmeal with 1 tablespoon raisins and 27 chopped almonds Water, green tea, or coffee, with no sugar or milk | |
Snack—1 brick | |
1.5 ounces canned tuna served on ⅓ cup chopped tomato, 9 almonds | |
Lunch—3 bricks | |
Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
Dinner—2 bricks | |
¼ medium baked sweet potato, drizzled with 1 tablespoon butter Water (no caffeine after 3:00 p.m.) | |
Snack—1 brick | |
1½ slices deli turkey, 2 small apricots, 9 almonds |
Frame 2
▪ Force
Day 2 | |
Breakfast—3 bricks | |
3 eggs, scrambled 1 cup pineapple mixed with ⅓ cup blueberries 4½ teaspoons of peanut butter Water, green tea, or coffee, with no sugar or milk | |
Snack—1 brick | |
¼ cup cottage cheese mixed with 1 tablespoon raisins and 9 chopped almonds | |
Lunch—3 bricks | |
5 ounces canned tuna served over 2 cups mixed greens, 1 cup bean sprouts, and ¼ cup chopped onions and drizzled with 1 tablespoon balsamic vinegar 27 almonds Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
Dinner—2 bricks | |
2 ounces pork chop, grilled or pan-fried 1 cup cooked Brussels sprouts 1 teaspoon olive oil on Brussels sprouts 6 teaspoons sour cream for pork chops Water (no caffeine after 3:00 p.m.) | |
Snack—1 brick | |
1.5 ounces canned tuna served on ⅓ cup chopped tomato, 9 almonds |
Frame 2
▪ Force
Day 3 | |
Breakfast—3 bricks | |
Water, green tea, or coffee, with no sugar or milk | |
Snack—1 brick | |
1.5 ounces ground turkey, ¼ apple with 1½ teaspoons peanut butter | |
Lunch—3 bricks | |
4.5 ounces cooked ground beef mixed with ⅓ cup tomato sauce and ¼ cup cooked onions and served over 1 cup spaghetti squash 27 almonds Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
Dinner—3 bricks | |
3 ounces veal chop, covered with ⅓ cup tomato sauce 2 cups mixed raw greens, drizzled with 1 tablespoon balsamic vinegar 27 almonds Water (no caffeine after 3:00 p.m.) | |
Snack—1 brick | |
1 hard-boiled egg, ¼ apple with 1½ teaspoons peanut butter |
Frame 2
▪ Force
Day 4 | |
Breakfast—3 bricks | |
2 eggs scrambled with 1 ounce chopped ham ¼ cup cranberries mixed with ⅓ cup grapefruit pieces 27 chopped almonds mixed in with berries Water, green tea, or coffee, with no sugar or milk | |
Snack—1 brick | |
1½ slices deli ham, 1 cup red bell pepper slices, 9 almonds | |
Lunch—3 bricks | |
4.5 ounces ground turkey 1 cup cooked green beans, sprinkled with 27 crushed almonds ⅓ cup cooked carrots Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
Dinner—2 bricks | |
3 ounces grilled chicken breast 1 cup spaghetti squash topped with ¼ cup tomato sauce mixed with ¼ cup cooked onion 18 almonds Water (no caffeine after 3:00 p.m.) | |
Snack—1 brick | |
1.5 ounces grilled chicken breast, ¼ apple with 1½ teaspoons peanut butter |
Frame 2
▪ Force
Day 5 | |
Breakfast—3 bricks | |
6 egg whites, scrambled 1 kiwi with 1 plum 4½ teaspoons of almond butter Water, green tea, or coffee, with no sugar or milk | |
Snack—1 brick each | |
1.5 ounces canned tuna served on ⅓ cup chopped tomato, 9 almonds | |
Lunch—3 bricks | |
Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
Dinner—2 bricks | |
2 cups cooked cabbage Water (no caffeine after 3:00 p.m.) | |
Snack—1 brick | |
1.5 ounces grilled chicken breast, 2 or 3 celery sticks spread with 1½ teaspoons almond butter |