The Badass Body Diet: The Breakthrough Diet and Workout for a Tight Booty, Sexy Abs, and Lean Legs (23 page)
Authors: Christmas Abbott
Tags: #Health & Fitness, #Diet & Nutrition, #Diets, #Exercise, #Weight Loss
Frame 4
▪ Bold
Day 5 | |
Breakfast—3 bricks | |
6 egg whites, scrambled in 1½ teaspoons butter ½ cup oatmeal cooked with 1 tablespoon raisins and 6 tablespoons half-and-half Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
Lunch—3 bricks | |
Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
3 ounces canned tuna mixed with 2 teaspoons olive oil and served on ⅔ cup chopped tomato | |
Dinner—3 bricks | |
4.5 ounces catfish, baked or grilled, with 1 tablespoon cocktail sauce Water (no caffeine after 3:00 p.m.) | |
Snack—2 bricks | |
Frame 4
▪ Bold
Day 6 | |
Breakfast—3 bricks | |
3 ounces turkey sausage ¾ bran muffin with 2 teaspoons butter 1½ teaspoons cashew butter Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
Lunch—3 bricks | |
Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
3 ounces grilled chicken breast, 2 cups red bell pepper slices drizzled with 4½ teaspoons almond butter | |
Dinner—3 bricks | |
4.5 ounces cooked ground beef mixed with ⅓ cup tomato sauce, ½ cup green beans, and ¼ cup quinoa topped with 9 crushed almonds and 3 tablespoons sour cream Water (no caffeine after 3:00 p.m.) | |
Snack—2 bricks | |
Frame 4
▪ Bold
Day 7 | |
Breakfast—3 bricks | |
6 egg whites, scrambled ½ cup cooked grits with 3 teaspoons butter Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
Lunch—3 bricks | |
4.5 ounces canned tuna mixed with 9 tablespoons mashed avocado and served over ¾ cup kale and ⅓ cup chopped tomato drizzled with 1 tablespoon balsamic vinegar 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 9 steamed asparagus spears, drizzled with 1 tablespoon balsamic vinegar 3 teaspoons cream cheese on top of salmon 3 teaspoons almond butter Water (no caffeine after 3:00 p.m.) | |
Snack—2 bricks | |
THE GAINER MENUS FOR FRAME 5 (CONFIDENT)
Remember that for each frame, you are permitted to eat within a range of bricks (see
chapter 5)
. Adjust up and down within that range for your own needs. Feel free to substitute any meal with a
Meal Replacement Shake
.
 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—3 bricks | |
3 ounces canned tuna mixed with 1 tablespoon olive oil and served on 1 cup chopped tomato | |
Lunch—4 bricks | |
Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
Dinner—4 bricks | |
4 ounces sirloin steak 18 steamed asparagus spears, drizzled with 1 teaspoon melted butter 6 ounces mashed sweet potato, topped with 3 tablespoons sour cream and 7½ teaspoons bacon bits Water (no caffeine after 3:00 p.m.) | |
Snack—2 bricks | |
Frame 5
▪ Confident
Day 2 | |
Breakfast—3 bricks | |
3 eggs, scrambled ¾ cup cooked grits with 9 tablespoons half-and-half Water, green tea, or coffee, with no sugar or milk | |
Snack—3 bricks | |
¾ cup cottage cheese, mixed with 3 tablespoons raisins and 4½ teaspoons peanut butter | |
Lunch—4 bricks | |
6 ounces canned tuna served over ¾ cup kale mixed with ⅓ cup beets and 1 tablespoon balsamic vinegar and topped with 9 tablespoons avocado sprinkled with ¾ teaspoon sunflower seeds Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
Dinner—4 bricks | |
4 ounces pork chop, grilled or pan-fried Water (no caffeine after 3:00 p.m.) | |
Snack—2 bricks | |
Frame 5
▪ Confident
Day 3 | |
Breakfast—3 bricks | |
3 slices Canadian bacon, pan-fried ¾ cup cooked grits with 1 teaspoon butter 3 teaspoons peanut butter Water, green tea, or coffee, with no sugar or milk | |
Snack—3 bricks | |
3 hard-boiled eggs, ¾ apple, 4½ teaspoons peanut butter | |
Lunch—4 bricks | |
6 ounces cooked ground beef mixed with ⅓ cup tomato sauce, ¾ cup carrots, and ¼ cup cooked onion, topped with 3 tablespoons sour cream 4½ teaspoons almond butter Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
Dinner—4 bricks | |
4 ounces veal chop 8 macadamia nuts Water (no caffeine after 3:00 p.m.) | |
Snack—2 bricks | |
Frame 5
▪ Confident
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—3 bricks | |
¾ cup cottage cheese, 1½ cups chopped fresh pineapple, 2¼ teaspoons sunflower seeds | |
Lunch—4 bricks | |
6 ounces ground turkey ½ cup cooked green beans, sprinkled with 18 crushed almonds and drizzled with 1 teaspoon melted butter 1 cup cooked carrots, drizzled with 1 teaspoon melted butter 6 tablespoons avocado Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
Dinner—4 bricks | |
4 ounces grilled chicken breast ¾ cup cooked quinoa topped with ⅓ cup tomato sauce ½ avocado Water (no caffeine after 3:00 p.m.) | |
Snack—2 bricks | |
Frame 5
▪ Confident
Day 5 | |
Breakfast—3 bricks | |
6 egg whites, scrambled ½ cup cooked oatmeal with 1 tablespoon raisins and 9 tablespoons half-and-half Water, green tea, or coffee, with no sugar or milk | |
Snack—3 bricks | |
4.5 ounces canned tuna mixed with 3 tablespoon mayonnaise and served on 1 cup chopped tomato | |
Lunch—4 bricks | |
Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
Dinner—4 bricks | |
6 ounces catfish, baked or grilled, with 1 tablespoon cocktail sauce Water (no caffeine after 3:00 p.m.) | |
Snack—2 bricks | |
Frame 5
▪ Confident
Day 6 | |
Breakfast—3 bricks | |
3 ounces turkey sausage, pan-fried ¾ bran muffin with 2 teaspoons butter 1½ teaspoons peanut butter Water, green tea, or coffee, with no sugar or milk | |
Snack—3 bricks | |
4.5 ounces grilled chicken breast, 1½ cups red bell pepper slices, 9 teaspoons cream cheese | |
Lunch—4 bricks | |
Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
Dinner—4 bricks | |
6 ounces cooked ground beef mixed with ⅓ cup tomato sauce, ⅓ cup carrots, and 3 teaspoons cream cheese ½ cup butternut squash with 2 teaspoons butter 1½ teaspoons almond butter Water (no caffeine after 3:00 p.m.) | |
Snack—2 bricks | |
Frame 5
▪ Confident
Day 7 | |
Breakfast—3 bricks | |
6 egg whites scrambled with ½ cup cooked mushrooms 9 ounces mashed sweet potato with 1 teaspoon butter topped with 3 teaspoons cream cheese 1½ teaspoons peanut butter Water, green tea, or coffee, with no sugar or milk | |
Snack—3 bricks | |
3 | |
Lunch—4 bricks | |
6 ounces canned tuna mixed with 4 teaspoons olive oil and served over ¾ cup kale and ⅓ cup chopped tomato ⅔ cup blueberries Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
Dinner—4 bricks | |
6 ounces salmon, pan-fried, with 1½ tablespoons tartar sauce 9 steamed asparagus spears, drizzled with 1 teaspoon butter 1 cup spaghetti squash topped with ⅓ cup tomato sauce and ¼ cup collard greens drizzled with 6 teaspoons sour cream Water (no caffeine after 3:00 p.m.) | |
Snack—2 bricks | |
