1600 Calorie Rapid Fat Loss Detox Guidelines:

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1 1600 Calorie Rapid Fat Loss Detox Guidelines: CONSULT WITH YOUR PHYSICIAN BEFORE STARTING ANY NUTRITIONAL PROGRAM. CHECK FOR FOOD ALLERGIES & MEDICATION INTERACTIONS Eat breakfast within 1 hr of waking up If you weigh less than 170lbs do the 1200 calorie detox or you will lose muscle Eat every 3-4 hrs. Swap out foods you dislike with the healthy alternative exchange list on page 5 keep in same food group Pre-Post Workout Eating Do not use any supplements o AM Workout Have mid morning snack right before the workout then have breakfast within 30 minute post workout then lunch at normal time o PM Workout Have late afternoon or evening snack pre-workout then have dinner post workout within 30 minutes Weekly Grocery List on Page 6 Drink 8-8oz glasses of per day minimum to spice up your add some lemon/cucumber/mint/basil/fresh ginger/berries/etc. Drink 1-2 cups each meal DO NOT SKIP ANY MEALS DO NOT CHEAT Eat veggies RAW, steamed, or lightly sautéed with Extra Virgin Olive Oil ADD Salad dressing to any salads add 1 tbsp homemade oil and vinegar or apple cider vinegar

2 Fit-4-Life s 1600 Calorie Rapid Fat Loss 21 Day Detox Week 1 Breakfast Week 1 Drink 1-2 Glasses of Water with Each Meal & Snack Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 2 hard boiled egg & 2 whole eggs 1 cup plain unsweetened soy 2 medium carrots 1 stalk celery 2 tbsp of almond Large garden salad 1.5 cup Edamame Lemon juice to taste Srcambled eggs w/ 3 egg & 2 whole eggs ½ grapefruit 1 tbsp chia seeds in 1-2 tbsp apple cider vinegar & lemon juice 3 stalks celery spread w/ 2.5 tbsp of almond 2 spear broccoli 1/4 cup blackberries 4 egg scrambled 1 med garden salad w/ ¾ cup cubed avocado 1.5 cup black beans 2 hard boiled egg & 2 whole eggs Mid-Morning Snack Lunch 1 cup plain unsweetened soy Late Afternoon Snack 2 medium carrots 1 stalk celery 2 tbsp of almond Dinner Large garden salad 1.5 cup Edamame Lemon juice to taste Srcambled eggs w/ 3 egg & 2 whole eggs ½ grapefruit 1 tbsp chia seeds in 1-2 tbsp apple cider vinegar & lemon juice 3 stalks celery spread w/ 2.5 tbsp of almond 2 spear broccoli 1/4 cup blackberries 4 egg scrambled 1 med garden salad w/ ¾ cup cubed avocado 1.5 cup black beans 2 hard boiled egg & 2 whole eggs 1 cup plain unsweetened soy 2 medium carrots 1 stalk celery 2 tbsp of almond Large garden salad 1.5 cup Edamame Lemon juice to taste Salads add 1 tbsp homemade oil and vinegar or apple cider vinegar, Veggies & Fish raw or lightly steamed/sautéed, See Exchange List on Pg 4

3 Fit-4-Life s 1600 Calorie Rapid Fat Loss 21 Day Detox Week 2 Breakfast Week 2 Drink 1-2 Glasses of Water with Each Meal & Snack Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 ½ cup blueberries 4 scrambled large egg 2 TBSP chia seeds w/ 1 large hard boiled whole egg mixed w/ ½ cup blackberries & 1 tbsp of chia seeds 20 raw ½ cup blackberries mix in 1 tbsp of chia seeds & ½ cup of blackberries 1 hardboiled whole egg ½ cup blueberries 4 scrambled large egg 2 TBSP chia seeds w/ Mid-Morning Snack 25 1 large hard boiled whole egg mixed w/ ½ cup blackberries & 1 tbsp of chia seeds 20 raw ½ cup blackberries mix in 1 tbsp of chia seeds & ½ cup of blackberries 1 hardboiled whole egg ½ cup blueberries 4 scrambled large egg 2 TBSP chia seeds w/ 25 ½ cup cooked brown 1 garden salad with ¼ cup of cubed avocado 1 cup of edamame 3 celery stalk spread 1.5 tbsp of almond 1 large garden salad w/ 4 asparagus spears 1 cup broccoli 1 slice lemon juice ½ TBSP olive oil 1 cup cooked brown 3 celery stalks spread 2 tbsp of almond 2 broccoli spears Lunch ½ cup cooked brown Late Afternoon Snack Dinner 1 garden salad with ¼ cup of cubed avocado 1 cup of edamame 3 celery stalk spread 1.5 tbsp of almond 1 large garden salad w/ 4 asparagus spears 1 cup broccoli 1 slice lemon juice ½ TBSP olive oil 1 cup cooked brown 3 celery stalks spread 2 tbsp of almond 2 broccoli spears ½ cup cooked brown 1 garden salad with ¼ cup of cubed avocado 1 plain brown cake w/ 1 ¾ cup of unsweetened soy and 1 tbsp chia seeds 1 plain brown cake w/ 1 1 plain brown cake w/ 1 ¾ cup of unsweetened soy and 1 tbsp chia seeds 1 plain brown cake w/ 1 Salads add 1 tbsp homemade oil and vinegar or apple cider vinegar, Veggies & Fish raw or lightly steamed/sautéed, See Exchange List on Pg 4 1 plain brown cake w/ 1

4 Fit-4-Life s 1600 Calorie Rapid Fat Loss 21 Day Detox Week 3 Breakfast Week 3 Drink 1-2 Glasses of Water with Each Meal & Snack Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 1 cup cooked steel cut oatmeal mixed with 3 tbsp hemp seeds ½ cup strawberries 1 slice pumpernickel bread w/ 2 tbsp of almond w/ 2 tbsp of chia seeds 1 cup of cooked steel cut oatmeal mix in ½ cup strawberries & 1.5 tbsp of hemp seeds 1 cup cooked steel cut oatmeal mixed with 3 tbsp hemp seeds ½ cup strawberries 1 slice pumpernickel bread w/ 2 tbsp of almond w/ 2 tbsp of chia seeds 1 cup of cooked steel cut oatmeal mix in ½ cup strawberries & 1.5 tbsp of hemp seeds 1 cup cooked steel cut oatmeal mixed with 3 tbsp hemp seeds ½ cup strawberries 1 poly o string chees 2 Wasa crackers ½ cup 1% fat cottage mixed w/ 20 raw, unsalted Mid-Morning Snack 1 poly o string chees 2 Wasa crackers ½ cup 1% fat cottage mixed w/ 20 raw, unsalted 1 poly o string chees 2 Wasa crackers 4 celery stalks Lettuce wrap with 3 slices extra lean ham 1 lettuce leaf ¼ tomato ½ cup plain non-fat Stir Fry: 1 cup broccoli 4 oz chicken breast ½ cup mushrooms 2 TBSP onions 1 TBSP lite soy sauce 2 plain brown cake w/ 1 1 whole wheat tortilla w/ ¼ cup tomato 4 oz turkey breast ¾ cup plain, non-fat 2 cup green salad w/ 1 cup cauliflower 5 oz salmon 1 cup squash 1/3 cup tomato sauce.2 TBSP garlic powder 4 celery stalks w/ 3 tbsp of low fat cream Large garden salad with 1/3 cup shredded cheddar ½ cup chickpeas 1 TBSP oil/vinegar 4 oz tuna fish in ½ cup 1% cottage and ¼ cup of blueberries 4 oz pork 1 cup cooked no salt spinach w/ 1 cup baked yams Lunch 4 celery stalks Lettuce wrap with 3 slices extra lean ham 1 lettuce leaf ¼ tomato Late Afternoon Snack ½ cup plain non-fat Dinner Stir Fry: 1 cup broccoli 4 oz chicken breast ½ cup mushrooms 2 TBSP onions 1 TBSP lite soy sauce After Dinner Snack Poly O String Cheese Stick 2 plain brown cake w/ 1 1 whole wheat tortilla w/ ¼ cup tomato 4 oz turkey breast ¾ cup plain, non-fat 2 cup green salad w/ 1 cup cauliflower 5 oz salmon 1 cup squash 1/3 cup tomato sauce.2 TBSP garlic powder 4 celery stalks w/ 3 tbsp of low fat cream Large garden salad with 1/3 cup shredded cheddar ½ cup chickpeas 1 TBSP oil/vinegar 4 oz tuna fish in ½ cup 1% cottage and ¼ cup of blueberries 4 oz pork 1 cup cooked no salt spinach w/ 1 cup baked yams 4 celery stalks Lettuce wrap with 3 slices extra lean ham 1 lettuce leaf ¼ tomato 1 cup plain non-fat Stir Fry: 1 cup broccoli 4 oz chicken breast ½ cup mushrooms 2 TBSP onions 1 TBSP lite soy sauce Poly O String Cheese Stick 2 plain brown cake w/ 1 Salads add 1 tbsp homemade oil and vinegar or apple cider vinegar, Veggies & Fish raw or lightly steamed/sautéed, See Exchange List on Pg 4

5 Healthy Alternative Exchange List Low Glycemic Index Swap out foods you do not like from above with the foods listed below Fruits 1 serving Vegetables-1 serving Nuts/Seeds- 1 serving Seafood- 1 serving 1 Medium Apple 80 calories ½ cup Bok choy 136 calories ¼ cup pistachios 200 calories 3 oz flounder 80 calories ¼ cup of blackberries 19 calories 1 cup of cauliflower 80 calories ¼ cup of pumpkin seeds 160 calories 20 calories 2 cups of collard greens 20 calories ½ cup sunflower seeds 200 calories 2 oz halibut 120 calories 3 oz lobster 80 calories ¼ cantaloupe 56 calories 1/3 Cucumber 20 calories 3 tbsp chia seeds 180 calories 4 oz salmon 140 calories 1 cup of cherries 90 calories ¾ cup of green beans 25 calories 3 tbsp Hemp seed 180 calories 4 oz shrimp 120 calories 1 medium grapefruit 60 calories 3 oz portabella mushroom 27 calories 1 oz of cashews 160 calories 2 oz rainbow trout 111 calories ¼ cup Rasberry 20 calories 6 green olives 25 calories 4 oz tuna 127 calories 1 whole prune 20 calories 1 whole pickle 40 calories 5 oz clams 111 calories 1 medium mango 70 calories ½ cup of kale 20 calories 2 oz lox 50 calories

6 Grocery List Week 1 Fruit/Produce - 2 ½ cups blueberries - ½ cup blackberries - 2 plums - 1 grapefruit - 2 heads lettuce - 3 bunches asparagus - 1 small onion - 2 avocadoes - 4 tomatoes - 3 ¾ cups broccoli - 2 bag spinach - 1 bag carrots - 1 bag celery Dairy/Grains - 2 ½ dozen eggs - 3 cups almond - 4 cups brown - 1 jar almond Nuts/Beans/Seeds - 4 ½ cups edamame - 4 cups black beans - 3 cups lentils - ¾ cup chia seeds - ¾ cup walnuts - 6 oz Oils/Condiments/Etc. - olive oil - lemon juice - apple cider vinegar - garlic powder Grocery List Week 2 Fruit/Produce - 2 ¼ cups blueberries - 3 cups blackberries - 3 plums - 2 heads lettuce - 3 bunches asparagus - 1 small onion - 2 avocadoes heads broccoli - 2 bag spinach - 2 bags celery Dairy/Grains - 1 ½ dozen eggs - 1 quart soy - 3 oz walnuts Grains/Nuts/Beans/Seeds - 2 ½ cups brown - 4 cups quinoa - 1 jar almond - ¾ cup chia seeds - 7 oz - 1 package brown cakes - 2 cups edamame - 2 ½ cups black beans - 10 cups lentils Oil/Condiments/Etc - olive oil - lemon juice - garlic powder Grocery List Week 3 Fruit/Produce ½ cup strawberries - 3 cups broccoli -2 cups cauliflower - 1 bag spinach - 2 bags celery - 2 heads of lettuce - 1 medium onion - 2 tomatoes - 3 bell peppers - 1 ½ cup mushrooms - 2 cups yams - 2 cups squash Dairy - 2 slices swiss - 2 oz low fat cheddar - ⅔ cups shredded cheddar - 2 cups 1% fat cottage - 3 ½ cups plain non fat greek yogurt - Fage - 1 package cream - ½ dozen eggs - 1 quart soy Grains/Nuts/Beans/Seeds - 5 cups steel cut oats - 1 package whole wheat tortillas - 1 loaf pumpernickel bread - 1 box Wasa crackers - 1 jar almond - 1 can chickpeas - 1 oz - 3 cups brown - ½ cup plain hummus - 2 oz Barilla Plus pasta Week 3 (Con t) - 4 tbsp chia seeds - 12 tbsp hemp seeds Proteins - ½ lb extra lean ham lunchmeat - ½ lb turkey breast lunchmeat - 4 oz top sirloin steak - 8 oz pork - 3 oz ground turkey - 3 chicken breast - 2 cans tuna in - 3 oz wild halibut - 2 salmon filets Oils/Condiments/Etc. - olive oil - soy sauce lo sodium - garlic powder - vinegar - mustard - ⅔ cup tomato sauce