FBBC Unstoppable Fitness Formula DAY # 1

Transcription

1 FBBC Unstoppable Fitness Formula 1500 Calorie Paleo Meal Plan DAY # 1 Breakfast - Omlete with peppers Coconut oil large Eggs, Organic , chopped Peppers, sweet, green, raw , chopped Peppers, sweet, red, raw Totals: AM Snack - Almond butter & celery Almond Butter, raw each Celery - raw stalk trimmed Totals: Lunch - Lettuce Tuna Wrap 1/2 cup Avocado - pureed Broccoli, steamed leaves, outer Lettuce, cos or romaine, raw Onion - chopped ounce(s) Tuna, in water Totals: Dinner - Steak, mushrooms & spinach salad with oil & balsamic 6 ounce(s) Beef, top sirloin, lean only /2 cup Cucumber - raw, slices /2 cup, sliced Mushrooms, white, stir-fried /2 tablespoon Olive oil - pure cup Spinach, raw small Tomato - sm. sliced teaspoon Vinegar, balsamic Totals: Actual Totals for Day # 1:

2 DAY # 2 Breakfast - Sausage, nuts & apple 1 each Apple - medium with peel ounce(s) Cashews - raw medium Sausage Totals: AM Snack - Hard boiled egg 1 each Egg whole w/ yolk Totals: Lunch - Salad with chicken & dressing 1/2 cup, sliced Avocados, medium Carrots, baby, raw ounce(s) Chicken Breast / White Meat Olive Oil, Extra Virgin cup Spinach, raw small Tomato - sm. w/peel, 2.5" diam teaspoon Vinegar, balsamic Totals: Dinner - Turkey Meatballs (recipe) with spaghetti squash 1/2 cup, mashed Zucchini, baked Squash, spaghetti, baked, no salt /3 cup Tomato sauce, no salt added each Turkey Meatballs (Stuffed Turkey recipe) Totals: Actual Totals for Day # 2:

3 DAY # 3 Breakfast - Eggs, avocado, salsa & almonds 1 ounce(s) Almonds, raw /2 cup, sliced Avocados large Eggs, Organic tablespoon Salsa - medium, no sugar added Totals: AM Snack - Cashews & watermelon 1/2 ounce(s) Cashews - raw , diced Watermelon Totals: Lunch - Fish, asparagus & nuts 8 spears Asparagus, (see recipe Garlicky Asparagus) ounce(s) Halibut - broiled ounce Nuts, walnuts, raw Totals: Dinner - Turkey burger with grilled mushroom & side spinach, slices Mushrooms, portabella, grilled Olive Oil, Extra Virgin cup Spinach - boiled, drained gram(s) Turkey burger Totals: Actual Totals for Day # 3:

4 DAY # 4 Breakfast - Smoked salmon eggs & onions 3 large 3 ounce(s). chopped 2 cup Eggs, Organic Fish, salmon, smoked, (lox), regular Onions, spring or scallions Spinach - steamed Totals: AM Snack - Apple 1 each Apple - medium with peel Totals: Lunch - Chicken, avocado, coleslaw & seeds 1/2 cup Avocado - pureed ounce(s) Chicken Breast / White Meat Coleslaw, home-prepared oz Seeds, pumpkin raw Totals: Dinner - Turkey & Veggie Stew with Broccoli Rabe 3 ounce(s) Ground Turkey, lean (see Turkey & Veggie Stew recipe) Totals: Actual Totals for Day # 4:

5 DAY # 5 Breakfast - Green Smoothie 1 each Apple - medium with peel teaspoon Ginger root, raw tablespoon Hemp Seeds , chopped Kale, raw Unsweetened Almond Milk Totals: AM Snack - Hard boiled egg & walnuts 1 large Eggs, Organic hard boiled ounce(s) Nuts, walnuts, raw Totals: Lunch - Turkey Stew leftovers (see recipe) 3 ounce(s) Groun tukrey, lean , chopped Broccoli, steamed /2 tablespoon Coconut oil Totals: Dinner - Shrimp, spaghetti squash, spinach & tomato sauce Olive Oil, Extra Virgin ounce(s) Shrimp - boiled or steamed Spinach - boiled, drained Squash, spaghetti, baked, no salt Tomato sauce, no salt added Totals: Actual Totals for Day # 5:

6 DAY # 6 Breakfast - Mixed Berrie Smoothie, unthawed Blackberries, frozen, unsweetened /2 teaspoon Cinnamon tablespoon Hemp Seeds Spinach, raw , sliced Strawberries, raw Unsweetened Almond Milk Totals: AM Snack - Almonds & cucumber 1 ounce(s) Almonds, raw Cucumber - raw, slices Totals: Lunch - Salmon & broccoli with coconut oil, chopped Broccoli, steamed Coconut oil /3 tablespoon Olive oil - pure ounce(s) Salmon - broiled Totals: Dinner - Fish & zuchini Green beans, steamed ounce(s) Halibut - broiled Olive Oil, Extra Virgin large Olives, ripe, (small-extra large) , sliced Zucchini, baked Totals: Actual Totals for Day # 6:

7 DAY # 7 Breakfast - Egg scramble with veggies 3 large Eggs, Organic , sliced Mushrooms, white, stir-fried Olive Oil, Extra Virgin Onion - chopped cup Spinach, raw Totals: AM Snack - Cashews & pear 1/2 ounce(s) Cashews - raw each Pear -medium w/peel Totals: Lunch - Tuna salad, chia seeds with oil & balsamic Olive Oil, Extra Virgin large Salad - lrg. garden w/tomato & onion /2 ounce Seeds, chia seeds, ground Tuna ounce(s) Solid White -Water Sm. can teaspoon Vinegar, balsamic Totals: Dinner - Steak & cauliflower rice (see recipe) 1 serving (3 oz) 2 cup, chopped Beef, bottom sirloin, tri-tip steak, lean and fat, 0" trim Cauliflower, steamed Kale, steamed Olive Oil, Extra Virgin Totals: Actual Totals for Day # 7:

8 DAY # 8 Breakfast - Blueberrie Smoothie Blueberries, raw , chopped Kale, raw /2 ounce Nuts, walnuts, raw /2 ounce(s) Seeds, Chia seeds, ground Unsweetened almond milk Almond Totals: Milk AM Snack - Almond butter & celery Almond Butter, raw stalks Celery, raw Totals: Lunch - Soup, steak & broccoli with coconut oil 1 serving (3 oz) Beef, bottom sirloin, tri-tip steak, lean and fat, 0" trim, all grades Broccoli, steamed Coconut oil /2 cup Soup (see recipe) Totals: Dinner - Real Healthy Fried Chicken (see recipe) Almond Butter ounce(s) Chicken Breast / White Meat Olive oil - pure /2 cup Vegetables, mixed, steamed Totals: Actual Totals for Day # 8:

9 DAY # 9 Breakfast - Bacon, eggs & grapefruit 3 large Eggs, Organic each Grapefruit - pink or red 4" diam slices, cooked Pork, cured, bacon, nitrate free slice Tomato, sliced, organic Totals: AM Snack - Avocado & peppers 1/2 cup Avocado - pureed with lemon each Pepper/Red or Green Totals: Lunch - Salmon Patties with salad (see recipe) Cucumber - raw, slices ounce(s) Fish, organic salmon canned, wild, cooked Olive Oil, Extra Virgin large Salad - lrg. garden w/tomato & onion teaspoon Vinegar, balsamic Totals: Dinner - Stuffed meatballs with spaghetti squash & tomato sauce (see recipe) 1/2 cup, chopped Broccoli, steamed Squash, spaghetti, baked, no salt Tomato sauce, no salt added each Meatballs (see recipe) Totals: Actual Totals for Day # 9:

10 DAY # 10 Breakfast - Eggs with avocado & almonds with blueberries 1/2 ounce(s) Almonds, raw /2 cup, sliced Avocados, raw, all varieties Blueberries, raw large Eggs, Organic Totals: AM Snack - Walnuts & peppers 1 ounce Nuts, walnuts,raw Peppers, sweet, red, raw chopped Totals: Lunch - Chicken with mushrooms, cauliflower & almonds 6 ounce(s), sliced Cauliflower, steamed Chicken breast, organic Coconut oil Mushrooms, white, stir-fried Totals: Dinner - Steak, broccoli & seeds 1 serving (3 oz) Beef, short loin, porterhouse steak, lean and fat, 0" trim Broccoli, steamed Butter, no salt Seeds, sesame seeds, raw Totals: Actual Totals for Day # 10:

11 DAY # 11 Breakfast - Breakfast Smoothie - blend ingredients 1/2 cup, unthawed Blackberries, frozen, unsweetened /2 cup, unthawed Blueberries, frozen, unsweetened Hemp Seeds Seeds, chia seeds, ground Unsweetened Almond Milk tablespoon 1 ounce Water, bottled, generic Totals: AM Snack - Apple & almond butter Almond Butter, raw each Apple - medium with peel Totals: Lunch - Butternut squash & fish, chopped Broccoli, steamed Coconut oil ounce(s) Halibut - broiled , mashed Squash,butternut, baked, no salt Totals: Dinner - Shrimp & salad Coconut oil /2 tablespoon Olive Oil, Extra Virgin large Salad - lrg. garden w/tomato & onion ounce(s) Shrimp - boiled or steamed teaspoon Vinegar, balsamic Totals: Actual Totals for Day # 11:

12 DAY # 12 Breakfast - Kefir with strawberries, chia & cinnamon 1/2 teaspoon Cinnamon /3 tablespoon Honey, unpasturized, raw Kefir ounce Seeds, chia seeds, ground , halves Strawberries, raw Totals: AM Snack - Avocado, cucumber & olives 1/2 cup Avocado - pureed Cucumber - raw, slices large Olives, ripe, (small-extra large) Totals: Lunch - Steak salad 4 ounce(s) Beef, Organic Flank, separable lean only, trimmed, choice /2 cup, sliced Carrots, raw Cucumber - raw, slices Olive Oil, Extra Virgin large Salad - lrg. garden w/tomato & onion Totals: Dinner - Sausage & stir-fry veggies, chopped 6 ounce(s) Olive Oil, Extra Virgin Onion - chopped Peppers, sweet, green, boiled, drained, no salt Sauerkraut, low sodium Sausage, Italian, turkey, smoked Totals: Actual Totals for Day # 12:

13 DAY # 13 Breakfast - Coconut flour pancakes (see recipe) Almond Butter pancakes Pancake Totals: AM Snack - Hard boiled egg & celery 4 each Celery - raw stalk trimmed large Egg, whole, hard-boiled Totals: Lunch - Sausage with sqaush & tomato sauce Olive oil - pure link Pork Sausage, Fresh, Cooked , sliced Zucchini,baked Squash, spaghetti,baked, no salt /2 cup Tomato sauce, no salt added Totals: Dinner - Steak & veggies 8 spears Asparagus, baked ounce(s) Beef, Organic Flank, separable lean only, trimmed, choice /2 cup Bok Choy, boiled, steamed /2 tablespoon Coconut oil Totals: Evening Snack - Herbal Tea 1 bag tea, mint Actual Totals for Day # 13:

14 DAY # 14 Breakfast - Sausage with tomatoes & spinach 3 ounce(s) Beef, cured, sausage, smoked Spinach - boiled, drained slice Tomato, sliced, organic Totals: AM Snack - Hard boiled egg & carrots 1 large Carrots, baby, raw large Eggs, Organic, hard boiled Totals: Lunch - Tuna salad 2 each Celery - raw stalk trimmed tablespoon Mayonnaise - low fat Onion - chopped large Salad - lrg. garden w/tomato & onion /2 ounce Seeds, pumpkin raw Tuna Solid White -Water reg. can Vinegar, apple cider Totals: Dinner - Lamb & spaghetti squash 5 ounce(s) Lamb, leg, shank half, lean and fat, 1/4" trim Olive oil - pure Squash, spaghetti, baked, no salt /2 cup Tomato sauce, no salt added Totals: Evening Snack - Herbal tea (8 fl oz) Tea, herb, chamomile, brewed Totals: Actual Totals for Day # 14:

15 DAY # 15 Breakfast - Egg veggie scramble with grapefruit 3 large Eggs, Organic each Grapefruit - pink or red 4" diam Mushrooms, stir fried Olive Oil, Extra Virgin Onion - chopped /2 cup pieces Zucchini, stir fried Totals: AM Snack - Apple & almond butter Almond Butter, raw each Apple - medium with peel Totals: Lunch - Salmon, veggies & nuts 1/2 ounce(s) Almonds, raw , chopped Broccoli, steamed ounce(s) Salmon - broiled Totals: Dinner - Turkey meatballs & veggies, chopped Kale, steamed /2 cup, pieces Mushrooms, stir fr Olive Oil, Extra Virgin /2 cup Tomato sauce, no salt added each Turkey Meatballs (see recipe) Totals: Actual Totals for Day # 15:

16 DAY # 16 Breakfast - Kefir, strawberries, chia & seeds 1/2 cup Kefir ounce Seeds, chia seeds, ground /2 ounce Seeds, pumpkin raw , halves Strawberries, raw Totals: AM Snack - Hard boiled egg & peppers 2 large Eggs, Organic hard boiled , strips Peppers, sweet, red, raw Totals: Lunch - Fish wraps with lettuce leaves 1/2 cup Avocado - pureed Brussels sprouts, raw ounce(s) Halibut - broiled leaves, outer Lettuce, cos or romaine, raw Salsa - medium, no sugar added , cubes Squash, butternut, baked, no salt Totals: Dinner - Hamburger & portabello mushrooms with asparagus 8 spears (1/2" base) Asparagus, baked patty Beef, ground, 90% lean meat patty, broiled piece whole Mushrooms, portabella, grilled teaspoon or 1 packet Mustard, prepared, yellow Olive oil - pure Onion - chopped large Salad - lrg. garden w/tomato & onion Totals: Actual Totals for Day # 16:

17 DAY # 17 Breakfast - Fruit salad with cinnamon 1/4 cup Blueberries, raw /2 teaspoon Cinnamon /2 cup Kefir Nuts, walnuts, raw Pineapple, raw, Raspberries, raw ounce 1/4 cup, diced 1/4 cup 1/4 cup, halves Strawberries, raw Totals: AM Snack - Avocado & celery 1/2 cup Avocado - pureed each Celery - raw stalk, trimmed Totals: Lunch - Southwest Stuffed Chicken & mushrooms (see recipe) 6 ounce(s) Chicken Breast / White Meat tablespoon Coconut oil clove Garlic, raw /2 cup, sliced 10 nuts Mushrooms, white, stir-fried Nuts, hazelnuts, raw Totals: Dinner - Sushi/Sashimi with seaweed salad, chopped 3 each 2 tablespoon 2 tablespoon 2 tablespoon 2 tablespoon 3 each Broccoli, steamed Miso Soup Salmon Sashimi Seaweed, agar, raw Seaweed, kelp, raw Seaweed, wakame, raw Seeds, sesame seeds, whole, raw Tuna sashimi Vinegar, apple cider Totals: Actual Totals for Day # 17:

18 DAY # 18 Breakfast - Kefir, berries, hemp & walnuts Blueberries, raw Hemp Seeds Honey,unpasturized, raw Kefir tablespoon 1/3 tablespoon 1/2 cup 1/2 ounce Nuts, walnuts, raw Totals: AM Snack - Apple & almond butter Almond Butter, raw each Apple - medium with peel Totals: Lunch - Beef & broccoli stir-fry Alfalfa seeds, sprouted, raw ounce(s) Beef, Organic Flank, separable lean only, trimmed, choice Bok Choy, steamed /2 cup, chopped Broccoli, steamed Coconut oil Peppers, hot, chili, mature red, canned, chili sauce Totals: Dinner - Sausage, yam & coleslaw Brussels sprouts, frozen, baked Coconut oil Coleslaw, home-prepared links. Pork and beef sausage, fresh, cooked /2 cup, cubes Yam, baked Totals: Actual Totals for Day # 18:

19 DAY # 19 Breakfast - Bacon & Eggs with zuchini cakes (see recipe) 3 large Eggs, Organic Olive oil - pure slices, cooked Pork, cured, bacon, baked Totals: AM Snack - Avocado, salsa & peppers 1/2 cup Avocado - pureed , chopped Peppers, sweet, green, raw Salsa - medium, no sugar added Totals: Lunch - Fish & stir-fry veggies 8 spears (1/2" base) Asparagus, baked /4 cup Cascadian Farms Organic Thai-Style Stir Fry Blend Vegetables, Coconut oil ounce Fish, trout, rainbow, wild, cooked Totals: Dinner - Southwest Stuffed Chicken (see recipe) 1 ounce(s) Cashews ounce(s) Chicken Breast / White Meat Totals: Actual Totals for Day # 19:

20 DAY # 20 Breakfast - Coconut flour pancakes (see recipe) Almond Butter, raw tablespoon Coconut Flour large Eggs, Organic Valley Totals: AM Snack - Cucumber & tomato salad with olives Cucumber - raw, slices Olive Oil, Extra Virgin large Olives, ripe, canned (small-extra large) /2 cup Tomatoes, red, sliced Totals: Lunch - Lettuce wrap with turkey 1/2 cup Avocado - pureed leaves, outer Lettuce, cos or romaine, raw /2 oz (14 halves) Nuts, walnuts, raw ounce(s) Turkey Breast slices, nitrate free Totals: Dinner - Faux spaghetti & meat sauce with kale & olives 1 serving (3 oz) Beef, ground, 95% lean meat / 5% fat, crumbles, pan-browned , chopped Kale, boiled, drained, no salt Olive oil - pure large Olives, ripe, (small-extra large) ounce(s) Shirataki Noodles /4 cup Tomato sauce, no salt added Totals: Actual Totals for Day # 20:

21 DAY # 21 Breakfast - Puff Pancakes (see recipe) Almond Butter /2 cup Blueberries, raw large Eggs, Organic Totals: AM Snack - Coconut milk & seeds Hemp Seeds tablespoon Nuts, coconut milk, canned ounce Seeds, chia seeds, ground Totals: Lunch - Egg, sausage & yams 1 link (4" long) Chorizo, pork and beef /2 tablespoon Coconut oil large Eggs, Organic /2 cup, cubes Yam, baked Totals: Dinner - Stew (see recipe) 3 ounce(s) Beef, chuck, arm pot roast, lean and fat, 1/2" trim, prime, braised Totals: Actual Totals for Day # 21: