The Badass Body Diet: The Breakthrough Diet and Workout for a Tight Booty, Sexy Abs, and Lean Legs (22 page)
Authors: Christmas Abbott
Tags: #Health & Fitness, #Diet & Nutrition, #Diets, #Exercise, #Weight Loss
Frame 3
▪ Power
Day 2 | |
Breakfast—3 bricks | |
3 eggs, scrambled 1 cup pineapple mixed with 5 cherries 4½ teaspoons cashew butter on eggs Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
Lunch—4 bricks | |
4.5 ounces canned tuna served over ¾ cup kale and ½ cup pineapple, and 1 tablespoon balsamic vinegar with 27 crushed cashews mixed in Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
½ cup cottage cheese, mixed with 2 tablespoons raisins and 3 teaspoons peanut butter | |
Dinner—3 bricks | |
3 ounces pork chop, grilled or pan-fried 1 cup cooked Brussels sprouts, drizzled with 1 tablespoon butter 6 ounces baked sweet potato 3 teaspoons peanut butter Water (no caffeine after 3:00 p.m.) | |
Snack—1 brick | |
Frame 3
▪ Power
Day 3 | |
Breakfast—3 bricks | |
3 slices Canadian bacon, pan-fried ¾ cup cooked grits with 3 teaspoons butter Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
Lunch—4 bricks | |
6 ounces cooked ground beef mixed with ⅓ cup tomato sauce and ¼ cup cooked onion and served over ½ cup quinoa, 9 tablespoons avocado, and 3 tablespoons sour cream Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
2 ounces beef, ½ apple, 3 teaspoons peanut butter | |
Dinner—3 bricks | |
¾ cup kale, drizzled with 1 tablespoon balsamic vinegar and 3 tablespoon avocado 6 ounces baked sweet potato topped with 1 teaspoon butter and 3 teaspoons sour cream Water (no caffeine after 3:00 p.m.) | |
Snack—1 brick | |
Frame 3
▪ Power
Day 4 | |
Breakfast—3 bricks | |
2 eggs scrambled with 1 ounce cubed ham ¾ cup oatmeal cooked with 4½ teaspoons peanut butter Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
Lunch—4 bricks | |
6 ounces ground turkey ½ cup cooked green beans mixed with ¼ cup quinoa and sprinkled with 18 crushed almonds and drizzled with 2 teaspoons melted butter ⅓ cup cooked carrots Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
½ cup cottage cheese, 1 cup chopped fresh pineapple, 2¼ teaspoons sunflower seeds | |
Dinner—3 bricks | |
4.5 ounces grilled chicken breast ¾ cup kale sautéed with ⅓ cup tomato sauce mixed with ¼ cup cooked onion ¼ avocado, drizzled with 1 teaspoon butter Water (no caffeine after 3:00 p.m.) | |
Snack—1 brick | |
Frame 3
▪ Power
Day 5 | |
Breakfast—3 bricks | |
6 egg whites, scrambled ½ cup oatmeal cooked with 1 tablespoon raisins and 9 tablespoons half-and-half Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
Lunch—4 bricks | |
Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
3 ounces canned tuna mixed with 6 tablespoons avocado and served on ⅔ cup chopped tomato | |
Dinner—3 bricks | |
Water (no caffeine after 3:00 p.m.) | |
Snack—1 brick | |
Frame 3
▪ Power
Day 6 | |
Breakfast—3 bricks | |
3 ounces turkey sausage ¾ bran muffin with 2 teaspoons butter 9 almonds Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
Lunch—4 bricks | |
Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
3 ounces grilled chicken breast, 1 cup red bell pepper slices, 6 teaspoons cream cheese | |
Dinner—3 bricks | |
4.5 ounces cooked ground beef mixed with ¾ cup kale sautéed with ⅓ cup tomato sauce and 1 tablespoon raisins with 9 tablespoons avocado chunks mixed in and topped with 3 teaspoons sour cream Water (no caffeine after 3:00 p.m.) | |
Snack—1 brick | |
Frame 3
▪ Power
Day 7 | |
Breakfast—3 bricks | |
6 egg whites, scrambled 9 ounces mashed sweet potato in 1 teaspoon butter 3 teaspoons peanut butter Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
Lunch—4 bricks | |
6 ounces canned tuna mixed with 12 tablespoons guacamole served over ⅓ cup chopped tomato 6 ounces baked sweet potato Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
2 | |
Dinner—3 bricks | |
4.5 ounces salmon with 1 tablespoon cocktail sauce 1½ cups kale mixed with ⅓ cup cooked carrots, 6 tablespoons avocado, and 9 crushed cashews Water (no caffeine after 3:00 p.m.) | |
Snack—1 brick | |
THE GAINER MENUS FOR FRAME 4 (BOLD)
 Day 1 | |
Breakfast—3 bricks | |
2 eggs, scrambled or poached, with 1 slice Canadian bacon ½ cup oatmeal cooked with 1 tablespoon raisins and 9 tablespoons half-and-half Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
Lunch—3 bricks | |
4.5 ounces grilled chicken breast served over ¾ cup Swiss chard and ⅓ cup chopped tomato mixed with 1 tablespoon balsamic vinegar, 6 tablespoons chopped avocado, and 3 tablespoons sour cream Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
3 ounces chopped baked or grilled chicken breast mixed with 2 teaspoons olive oil and served on ⅔ cup chopped tomato | |
Dinner—3 bricks | |
3 ounces sirloin steak 9 steamed asparagus spears 9 ounces baked sweet potato, topped with 1 teaspoon butter, 3 tablespoons sour cream, and 7½ teaspoons bacon bits Water (no caffeine after 3:00 p.m.) | |
Snack—2 bricks | |
Frame 4
▪ Bold
Day 2 | |
Breakfast—3 bricks | |
3 eggs, scrambled ½ cup oatmeal with 9 tablespoons half-and-half Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
Lunch—3 bricks | |
4.5 ounces canned tuna served over ¾ cup kale and ½ cup pineapple with 9 tablespoons chopped avocado mixed in Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
½ cup cottage cheese, mixed with 2 tablespoons raisins and 18 chopped almonds | |
Dinner—3 bricks | |
Water (no caffeine after 3:00 p.m.) | |
Snack—2 bricks | |
Frame 4
▪ Bold
Day 3 | |
Breakfast—3 bricks | |
Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
Lunch—3 bricks | |
4.5 ounces cooked ground beef mixed with ⅓ cup tomato sauce and served over ½ cup cooked pasta topped with 6 tablespoons avocado and 3 tablespoons sour cream Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
½ cup cottage cheese, 1 cup shredded pineapple, 3 teaspoons peanut butter | |
Dinner—3 bricks | |
3 ounces veal chop 9 ounces baked sweet potato with 2 teaspoons butter and 3 tablespoons sour cream Water (no caffeine after 3:00 p.m.) | |
Snack—2 bricks | |
Frame 4
▪ Bold
Day 4 | |
Breakfast—3 bricks | |
2 eggs scrambled with 1 ounce cubed ham ¾ cup cooked oatmeal mixed with 4½ teaspoons peanut butter Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
Lunch—3 bricks | |
4.5 ounces ground turkey mashed in with 9 tablespoons avocado ¼ cup quinoa with ¾ cup cooked carrots Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
½ cup cottage cheese, 1 cup chopped fresh pineapple, 2¼ teaspoons sunflower seeds | |
Dinner—3 bricks | |
4.5 ounces grilled chicken breast ⅓ cup tomato sauce served over ½ cup of quinoa ½ avocado Water (no caffeine after 3:00 p.m.) | |
Snack—2 bricks | |
