21-Day Fast Fat Loss Program

Transcription

1 21-Day Fast Fat Loss Program Meal Plans Presented by LIFT Fitness Presented/Edited by LIFT Fitness. All Rights Reserved. Version 2.

2 Your Weekly Nutrition Program Week 2 Presented/Edited by LIFT Fitness. All Rights Reserved. Version 2. 2

3 Disclaimer Always seek medical/professional advice before beginning any diet and exercise program, or discontinuing any treatments. Nothing in this guide is designed to diagnose or treat, or replace medical guidance. You release LIFT Fitness from any liability by participating in this or any program. See our full disclaimer and terms/conditions on Week 2 Meal Plan Done For You Make Your Own, or Have Your Food Delivered The second week s meal plan is a little different from the first. It includes some pre-prepared foods (that you ll freeze) for lunch. Because it can be difficult at times to prepare those particular meals ahead of time, I wanted to help you to properly make such choices within your total nutrition needs for the day. Also, if you have meals from last week that you enjoyed, feel free to repeat them, just make sure it s in your plan. By the end of this week, any feeling of being stuffed that you might have experienced last week should be gone. You should start to feel ready to eat by the time your next meal or snack time rolls around. Keep following the meal plan exactly as laid out and you will be successful. You still have the option to create your own meal plan or have your food prepared. Just be sure to follow the nutrient and calories counts described in the meal plan I provided. Presented/Edited by LIFT Fitness. All Rights Reserved. Version 2. 3

4 Day 8 Quantity Description Protein Carbs Fats Calories Breakfast 1 Honey peanut bar (such as Balance) oz. 100% pure orange juice Totals: AM Snack 1/2 cup Dry roasted peanuts, no salt Totals: Lunch 1 Wheat pita (sandwich) oz. Solid white tuna in water, drained /4 tbsp. Pickle relish tbsp. Light salad dressing Medium baby carrots, raw oz. Vegetable juice (such as V8), no salt Totals: PM Snack 1 cup Low sodium chicken vegetable soup Totals: Dinner 4 oz. Chicken breast/white meat oz. 2% reduced-fat cheddar cheese /2 cup Ready-to-serve salsa (for chicken) oz. Fresh green beans, boiled Large garden salad w/tomato & onion tbsp. Fat free Italian dressing Totals: Actual Totals for Day 8: Actual % of Total Calories: 28.51% 41.15% 30.34% Presented/Edited by LIFT Fitness. All Rights Reserved. Version 2. 4

5 Day 9 Quantity Description Protein Carbs Fats Calories Breakfast 1 pack Instant or ready to cook oatmeal, plain Banana, medium (add to oatmeal) cup Nonfat skim milk or almond milk (unsweetened) Totals: AM Snack 6 oz. Light yogurt, any flavor (less than 9g sugar) /4 cup Grapes Totals: Lunch 3 cup Raw spinach (salad) oz. 2% reduced-fat cheddar cheese /2 oz. Toasted sunflower seed kernels, no salt /2 cup Grated raw carrots Large hard-boiled egg tbsp. Fat free Italian dressing Totals: PM Snack 2 oz. Mozzarella string cheese (low fat) Totals: Dinner 1/4 tbsp. Oil (olive, sesame, soy bean, or sunflower) oz. Flank steak, trimmed (stir fry) /2 cup Fresh red bell peppers, chopped /2 cup Fresh broccoli, chopped /2 cup Fresh mushrooms, pieces or slices /4 cup Onions, chopped tbsp. Light soy sauce Totals: Actual Totals for Day 9: Actual % of Total Calories: 29.57% 36.26% 34.18% Presented/Edited by LIFT Fitness. All Rights Reserved. Version 2. 5

6 Day 10 Quantity Description Protein Carbs Fats Calories Breakfast 1/2 cup Egg substitute or liquid egg whites /4 cup Fresh cantaloupe balls cup Non-fat skim milk or almond milk (unsweetened) Totals: AM Snack 1 Medium apple with peel oz. Vegetable juice (such as V8), no salt Totals: Lunch 1 Soft flour tortilla, 7 (sandwich wrap) oz. Deli turkey breast slices Fresh tomato (1/4 slices) /4 cup Fresh iceberg lettuce, chopped oz. 2% reduced-fat cheddar cheese tbsp. Fat free Italian dressing Totals: PM Snack 1/2 cup Cottage cheese, 1% fat /2 cup Fresh peach slices (add to cottage cheese) Totals: Dinner 4 oz. Chicken breast/white meat /2 cup Cooked spaghetti, no added salt /4 cup Mushroom spaghetti sauce oz. Part skim mozzarella cheese Small garden salad w/tomato & onion tbsp. Fat free Italian dressing Totals: Actual Totals for Day 10: Actual % of Total Calories: 37.22% 43.8% 18.98% Presented/Edited by LIFT Fitness. All Rights Reserved. Version 2. 6

7 Day 11 Quantity Description Protein Carbs Fats Calories Breakfast 1 Honey peanut bar (such as Balance) cup Non-fat skim milk or almond milk (unsweetened) Totals: AM Snack 6 oz. Light yogurt, any flavor (less than 9g sugar) cup Fresh strawberry halves (add to yogurt) Totals: Lunch 1 Hot dog bun, mixed-grain Low fat beef frank tsp. Prepared yellow mustard /2 tbsp. Catsup stalks Celery, trimmed oz. Light cream cheese (stuff celery) cup Fresh watermelon balls Totals: PM Snack 1/4 cup Dry roasted peanuts, no salt Totals: Dinner 3 oz. Atlantic salmon, broiled or baked /2 cup Boiled cauliflower (1" pieces), no salt /2 cup Fresh asparagus, boiled Small garden salad w/tomato & onion tbsp. Fat free Italian dressing Totals: Actual Totals for Day 11: Actual % of Total Calories: 25.45% 42.99% 31.56% Presented/Edited by LIFT Fitness. All Rights Reserved. Version 2. 7

8 Day 12 Quantity Description Protein Carbs Fats Calories Breakfast 1/2 cup Egg substitute or liquid egg whites oz. 2% reduced-fat cheddar cheese /4 cup Fresh cantaloupe balls Totals: AM Snack 1/2 cup Cottage cheese, 1% fat cup Fresh peach slices (add to cottage cheese) Totals: Lunch 1 Frozen dinner - glazed chicken with vegetables (such as Lean Cuisine) 12 Medium baby carrots Small garden salad w/tomato & onion tbsp. Fat free Italian dressing oz. V8 vegetable juice, no salt Totals: PM Snack 2 oz. Mozzarella string cheese (low fat) Totals: Dinner 1/2 tbsp. Olive oil oz. Top sirloin steak, lean and trimmed (stir fry) oz. Fresh green beans, boiled /4 cup Fresh onion, chopped /4 cup Fresh mushrooms, pieces or slices tsp. Spices, garlic powder Wheat pita (serve on side with spread) tsp. Low fat buttery spread Totals: Actual Totals for Day 12: Actual % of Total Calories: 33.7% 37.47% 28.83% Presented/Edited by LIFT Fitness. All Rights Reserved. Version 2. 8

9 Day 13 Quantity Description Protein Carbs Fats Calories Breakfast 1 pack Instant or cooked oatmeal, plain /4 cup Blueberries, raw (add to oatmeal) cup Non-fat skim milk or almond milk (unsweetened) Totals: AM Snack 1/2 Medium apple with peel tbsp. Low fat peanut butter Totals: Lunch 1 Soft flour tortilla, 7 (sandwich wrap) oz. Solid white tuna in water, drained /4 tbsp. Pickle relish /4 cup Fresh spinach slices Fresh tomato (1/4" thick) tbsp. Fat free mayonnaise Medium orange Totals: PM Snack 6 oz. Light yogurt, any flavor (less than 9g sugar) Totals: Dinner 6 oz. Roasted pork tenderloin (lean only) tbsp. BBQ sauce /4 cup Fresh spinach (add to salad or sauté) /2 cup Mixed vegetables, frozen Small garden salad w/tomato & onion tbsp. Fat free Italian dressing Totals: Actual Totals for Day 13: Actual % of Total Calories: 32.23% 49.23% 18.55% Presented/Edited by LIFT Fitness. All Rights Reserved. Version 2. 9

10 Day 14 Quantity Description Protein Carbs Fats Calories Breakfast 1 Honey peanut bar (such as Balance) oz. 100% pure orange juice Totals: AM Snack 1/2 cup Cottage cheese, 1% fat /2 cup Fresh peach slices (add to cottage cheese) Totals: Lunch 1 Frozen dinner - Salisbury steak with macaroni and cheese (such as Lean Cuisine) 1 cup, Fresh watermelon balls Small garden salad w/tomato & onion tbsp. Fat free Italian dressing Totals: PM Snack 1/2 cup Low sodium chicken vegetable soup Totals: Dinner 4 oz. Swordfish, cooked with dry heat /2 cup Whole wheat angel hair pasta /4 tbsp. Olive oil (toss with all ingredients) /4 cup Sun-dried tomatoes /2 cup Zucchini, broiled oz. Grated Parmesan cheese Totals: Actual Totals for Day 14: Actual % of Total Calories: 31.97% 42.21% 25.82% Presented/Edited by LIFT Fitness. All Rights Reserved. Version 2. 10

11 Grocery List for Week Two Food Qty Measure Meat/Fish Pork tenderloin (lean only) 6 oz. Top sirloin, lean 3 oz. Flank steak, lean 4 oz. Beef franks, low fat 1 Deli turkey breast 4 oz. Chicken breast/white meat 8 oz. Atlantic salmon 3 oz. Swordfish 4 oz. Pasta/Grains and Accompaniments Whole-wheat angel hair 1/2 cup Enriched spaghetti 1/2 cup Mushroom spaghetti sauce 1/4 cup Grated Parmesan cheese 1 oz. Frozen Foods Frozen dinner - glazed chicken with vegetables (such as Lean Cuisine) 1 Frozen dinner - Salisbury steak with macaroni and cheese (such as Lean Cuisine) 1 Frozen mixed vegetables 1/2 cup Dairy Non-fat skim milk or almond milk (unsweetened) 4 cups Cottage Cheese, 1% fat 1 1/2 cup Light yogurt, any flavor (less than 9g sugar) 18 oz. Light cream cheese 1 oz. 2% reduced-fat cheddar cheese 5 1/4 oz. Mozzarella string cheese (low fat) 4 oz. Part skim mozzarella cheese 1 oz. Egg substitute, or liquid egg whites 1 cup Eggs 1 large Fresh Vegetables Large garden salad w/tomato & onion 1 large Small garden salad w/tomato & onion 5 small Green beans 4 oz. Asparagus 1 1/2 cup Zucchini 1/2 cup Medium baby carrots, raw 20 Green beans 4 oz. Celery stalks 4 Broccoli 1/2 cup Carrots 5 cup Cauliflower 1 cup Iceberg lettuce 1/4 cup Mushrooms 3/4 cup Onions 1/2 cup Spinach 4 cup Peppers, sweet red 1/2 cup Presented/Edited by LIFT Fitness. All Rights Reserved. Version 2. 11

12 Fresh Fruits Orange, medium 1 Apple, medium 1.5 Banana, medium 1 Blueberries 3/4 cup Grapes 1 1/4 cups Cantaloupe balls 1 1/2 cups Peaches 2 cups Strawberries 1 cup Tomatoes, medium 7 slice Watermelon balls 2 cup Cereals Instant or ready to cook oatmeal, plain 2 packs Breads and Baked Goods Wheat pita 2 Hot dog rolls, mixed-grain 1 Soft flour tortilla, 7 2 Canned Goods Light tuna in water 3 oz. Solid white tuna in water 3 oz. Low sodium chicken vegetable soup 1 1/2 cup Tomatoes, sun-dried 1/4 cup Condiments/Seasonings Olive oil 3/4 tbsp. Oil, sesame, soy bean, sunflower (for stir fry-optional) 1/4 tbsp. Fat free mayonnaise 2 tbsp. Prepared yellow mustard 2 tsp. Fat free Italian dressing 11 tbsp. Low fat buttery spread 1 tsp. Ready-to-serve salsa 1/2 cup Light soy sauce 2 tbsp. Catsup. 5 tbsp. Pickle relish 5 tbsp. BBQ sauce 2 tbsp. Spices, garlic powder 1 tsp. Snacks & Treats Peanut Butter all natural smooth style 3 tbsp. Sunflower seed kernels, toasted, no salt.5 oz. Honey peanut bar (such as Balance) 3 each Dry roasted peanuts, no salt 1/2 cup Beverages Vegetable juice (such as V8), no salt 34 oz. 100% pure orange juice 12 oz. Presented/Edited by LIFT Fitness. All Rights Reserved. Version 2. 12

13 Week 2 Meal Tracking Keep tracking your food! This is extremely important. You need to build enough of the habit of tracking to help ensure your success. There will be days you feel like cheating. Just remind yourself of your goal and why you want to do this. Remember your goals. Focus. Achieve. Presented/Edited by LIFT Fitness. All Rights Reserved. Version 2. 13

14 Time Meal 1 Portion Size Daily Nutrition Log (Day ) Food Meal 2 Meal 3 Meal 4 Meal 5 Meal 6 Water After eating, I feel: (in glasses) Hungry Full Bloated Just Right Presented/Edited by LIFT Fitness. All Rights Reserved. Version 2. 14

15 Time Meal 1 Portion Size Daily Nutrition Log (Day ) Food Meal 2 Meal 3 Meal 4 Meal 5 Meal 6 Water After eating, I feel: (in glasses) Hungry Full Bloated Just Right Presented/Edited by LIFT Fitness. All Rights Reserved. Version 2. 15

16 Time Meal 1 Portion Size Daily Nutrition Log (Day ) Food Meal 2 Meal 3 Meal 4 Meal 5 Meal 6 Water After eating, I feel: (in glasses) Hungry Full Bloated Just Right Presented/Edited by LIFT Fitness. All Rights Reserved. Version 2. 16

17 Time Meal 1 Portion Size Daily Nutrition Log (Day ) Food Meal 2 Meal 3 Meal 4 Meal 5 Meal 6 Water After eating, I feel: (in glasses) Hungry Full Bloated Just Right Presented/Edited by LIFT Fitness. All Rights Reserved. Version 2. 17

18 Time Meal 1 Portion Size Daily Nutrition Log (Day ) Food Meal 2 Meal 3 Meal 4 Meal 5 Meal 6 Water After eating, I feel: (in glasses) Hungry Full Bloated Just Right Presented/Edited by LIFT Fitness. All Rights Reserved. Version 2. 18

19 Time Meal 1 Portion Size Daily Nutrition Log (Day ) Food Meal 2 Meal 3 Meal 4 Meal 5 Meal 6 Water After eating, I feel: (in glasses) Hungry Full Bloated Just Right Presented/Edited by LIFT Fitness. All Rights Reserved. Version 2. 19

20 Time Meal 1 Portion Size Daily Nutrition Log (Day ) Food Meal 2 Meal 3 Meal 4 Meal 5 Meal 6 Water After eating, I feel: (in glasses) Hungry Full Bloated Just Right Presented/Edited by LIFT Fitness. All Rights Reserved. Version 2. 20