Welcome to your 5-Day Inferno! You ll soon be on your way to looking and feeling HOT for the weekend!

Transcription

1 Welcome to your 5-Day Inferno! You ll soon be on your way to looking and feeling HOT for the weekend! Adapted from Chalene Johnson s Turbo Fire Meal Plan, the 5-Day Inferno is designed to give you a quick start before beginning a longer more consistent workout and nutrition program. You do not need the Turbo Fire DVD set to benefit from the 5- day Inferno. Results will vary.

2 You ve unlocked everything you need for exclusive access to The 5-Day Inferno Plan! You ll soon be on your way to looking and feeling HOT for the weekend! I m giving away not only the Inferno meal plan, outlined day-by-day, meal-by-meal, but also the nutritional information AND the grocery list you ll need, so it s handy when you shop for the all of the ingredients. I ve even customized the list by which section/aisle you ll find the foods in at the supermarket, saving you TIME and EFFORT. I truly want to make it THAT EASY for you to reach success! KICK OFF THE WEEKEND WITH THIS WEEKDAY PLAN The 5-Day Inferno is designed to cleanse your body and change your daily eating habits, so you're ready to take on the day with more energy and you ll prime your metabolism for Turbo mode. Pay close attention to what you eat and drink, as well as your portion size, and give it your ALL for the entire week to see great results! A FEW TIPS YOU GET STARTED: 1 TRACK your progress. Take before photos and record your measurements. You never know, after these 5 days, you just may surprise yourself, and continue your new habits of healthy eating! You ll be better for it if you do! 2 PLAN your days in advance, including the time you will reserve for your exercise that is precious ME TIME. Stay in control and follow the plan, one day at a time. 3 STICK to the meal plan as closely as possible. 4 EXERCISE each day, with high intensity, for added benefit and to really rev up your metabolism! READY TO The meal plan is accompanied by a comprehensive grocery list, so ALL the brainwork is taken out of it! No guesswork, no excuses! It s a no-brainer! Just follow this plan, put in the time once a day to exercise, and see how great you feel at the end of the week! 1

3 The creator of the 5-Day Inferno Plan, Chalene Johnson, is also the mastermind behind the popular fitness program Turbo Fire, as well as Turbo Jam and ChaLean Extreme. While it is NOT a requirement to use Chalene s programs, I definitely recommend it! You can check out information on Turbo Fire by browsing the online store at Beachbody, Inc. Of course, any high intensity cardio workout will do. The main thing is to get started, and see it through! ON MONDAY. SEE RESULTS BY FRIDAY*. Of course, you can start this plan any day of the week. Simply follow the meal suggestions in this guide and take the recommended Turbo Fire Classes (or other program of your choice) everyday for the full five days. Remember, this is NOT a diet! It is simply a suggested list of meals that, if followed, and accompanied by daily MOVEMENT (i.e. sweat!), will kick-start your metabolism and help you feel healthy and more energized than you may have felt in years! The fine print Results may vary. Exercise and proper diet are necessary to achieve and maintain weight loss and muscle definition. Consult your physician before beginning any weight loss program. Exercise + Nutrition + Support = SUCCESS The 5-Day Inferno Plan will guide your exercise and nutrition, but if you REALLY want to raise your chances of success, having a support system around you will most definitely help - friends, co-workers, anyone! If you don t have someone, I can be that support for you! I want you to know that you are NOT ALONE! Chances are, I ve been in the shoes you are standing in right now starting a new program, kind of unsure about how (or IF) you ll finish... I can help you with the struggles and share your successes right along with you. Reach me on my Facebook page at and let s connect! 2

4 LAST COUPLE of I promise, these are important! TO YOUR BODY You DON T want your body to feed itself on its own muscles to support the added demand for energy, so it s VITAL that you take in enough food. Listening to your body means noticing any dips in energy or unusual feelings of hunger. If this happens, I suggest you add more vegetables or protein. Keep in mind adding vegetables can be done in larger portion sizes than adding, say, an extra serving of meat. This is because a 2 oz. serving of lean meat is about 100 calories, while it takes a pretty large bowl of veggies to equal that same 100 calories. WHAT CAN I It is very important to stay hydrated at all times. A good rule of thumb is to drink 8-12 ounces of WATER about a ½ hour BEFORE a meal and then again after exercise. AVOID energy drinks, juices, soft drinks, sports drinks, and alcohol for entirety of the plan. Yes, I know, easier said than done, but they contain empty calories that are not welcome during these 5 days. They add no value to your diet, and without them, you ll see results at a MUCH higher success rate. Shakeology mentioned in the meal plan make perfect snacks and meals. With 70 powerful superfood ingredients, Shakeology will be the healthiest meal of your day. Available online at Shakeology is sold in a 30-day supply, with a 100% money back guarantee. Should you decide you don t want any remaining supply, just return it and Beachbody, Inc. will issue a no-questions-asked refund, less shipping (you can even return a completely empty bag)! "The results are the payoff. And all this sweating and hard work WILL be worth it." Chalene Johnson AGAIN, AND LET S GET 3

5 [ DAY 1 ] Workout: Fire EZ Class/Stretch 10 Class (or your choice) Day 1 Nutrient Count Calories: 1, 183 Total Fat: 41 g Protein: 107 g Carbs: 101 g Fiber: 16.5 g BREAKFAST: Turkey Bacon Breakfast Sandwich *Vegans substitute Egg Replacement or scrambled tofu 1 slice low fat turkey bacon 2 slices of whole wheat toast 1 egg, scrambled ½ tomato, sliced Directions: Place turkey bacon in a skillet. Cook to desired crispness. Scramble egg. Place bacon, egg & tomato slices between toasted bread. Nutrition information: Calories: 256/Protein: 16 g/carbs: 26 g Total Fat: 10 g/fiber: 5g SNACK 1: LUNCH: SNACK 2: DINNER: ½ sized medium banana, 7 walnut halves Nutrition information: Calories: 145/Protein: 3 g/carbs: 16 g Total Fat: 9 g/fiber: 2g Tuna Salad 3 cups mixed greens or choice of lettuce 4 oz. water-packed tuna 5 cherry tomatoes 1 celery chopped 3 scallions diced 2 Tbsp. fat-free ranch dressing 1 cup of tea, sweetened with Stevia (optional). Directions: Fill a large bowl with lettuce. Top it off with cherry tomatoes and tuna mixed with chopped celery, scallions and fat-free ranch. Nutrition information: Calories: 242/Protein: 31 g/carbs: 19 g Total Fat: 4 g/fiber: 5g One serving of Shakeology, 8 oz water, ½ Tbsp almond butter. Mix in blender w/ice. Nutrition information: Calories: 191/Protein: 16 g/carbs: 19 g Total Fat: 6 g/fiber: 3 g Honey Dijon Chicken with Steamed Garlic-Parmesan Broccoli *Vegan Substitution: fish (any kind), or tofu Four 6 oz chicken breast halves 1/3 Dijon mustard 3 Tbsp honey 1 Tbsp parsley flakes 4 cups broccoli 4 Tbsp parmesan cheese Garlic salt to taste Directions: Mix Dijon mustard with honey, and add parsley flakes and salt. Coat a 6-oz chicken breast half in the mixture. Grill about 7 minutes on each side (or until fully cooked). Steam 4 cups frozen broccoli and top with 1 Tbsp. olive oil, 2 tsp. garlic salt and 4 Tbsp. Parmesan cheese. Makes 4 servings. Nutrition information: Calories: 349/Protein: 41 g/carbs: 21 g Total Fat: 12 g/fiber: 1.5 g 4

6 [ DAY 2 ] Workout: Fire 45 Class/HIIT 20 Class/Stretch 10 Class BREAKFAST: Melon & Yogurt 6 oz low-fat strawberry yogurt 3/4 cup cubed cantaloupe 1 tsp honey Nutrition information: Calories: 251/Protein: 7 g/carbs: 51 g Total Fat: 2 g/fiber: 1 g Day 2 Nutrient Count Calories: 1, 193 Total Fat: 33 g Protein: 79 g Carbs: 155 g Fiber: 15 g SNACK 1: LUNCH: SNACK 2: DINNER: One serving of Shakeology, 8 oz water, 2 tsp PB. Mix in blender w/ice Nutrition information: Calories: 206/Protein: 18 g/carbs: 19 g Total Fat: 7 g/fiber: 3 g Turkey Avocado Wrap *Vegans substitute soy turkey 3 slices turkey breast (3-4 oz) 1 whole wheat tortilla 1/2 tomato, diced 1/4 cup avocado, sliced 3 lettuce leaves or a handful of mixed greens 1 tbsp nonfat Italian dressing Directions: Assemble all ingredients on the tortilla, fold into a cone. Nutrition information: Calories: 252/Protein: 22 g/carbs: 28 g Total Fat: 10 g/fiber: 6 g 1 Tbsp peanut butter, spread on 2 celery sticks. Top w/10-15 raisins Nutrition information: Calories: 148/Protein: 5 g/carbs: 16 g Total Fat: 8 g/fiber: 3 g Grilled Teriyaki Salmon with Ginger Rice & Bok Choy 2 4-oz pieces of salmon 3 Tbsp teriyaki marinade or sauce 2 pineapple rings, canned in juice, drained (or fresh slices) 1 garlic clove 1 medium head of bok choy, chopped 1/3 cup brown rice 1 tsp powdered ginger Directions: Marinate the salmon in teriyaki overnight or for an hour before grilling. Grill the salmon for 5 minutes on each side. Place pineapple slices on the grill for 2 minutes and sear. Add rice, 2/3 cup of water and 1 tsp powdered ginger into a rice cooker or saucepan. Cook on low heat until rice is tender. Spritz nonstick cooking spray and ½ tsp sesame oil into a frying pan. Sauté 1 garlic clove and the bok choy until soft yet still crisp. Makes 2 servings. Nutrition information: Calories: 336/Protein: 27 g/carbs: 41 g Total Fat: 6 g/fiber: 2 g 5

7 [ DAY 3 ] Workout: Fire 55 EZ/Stretch 10 Class BREAKFAST: Pineapple & Cottage Cheese* 8 oz low fat cottage cheese 2 pineapple rings, canned & drained (fresh is better) *Vegans may use Egg Replacement or scrambled tofu Nutrition information: Calories: 236/Protein: 28 g/carbs: 22 g Total Fat: 2 g/fiber: 1 g Day 3 Nutrient Count Calories: 1, 211 Total Fat: 17.5 g Protein: 101 g Carbs: 164 g Fiber: 25.5 g SNACK 1: LUNCH: SNACK 2: DINNER: Veggies n Ranch 1 zucchini, cut lengthwise 1 large carrot, cut into spears 2 Tbsp nonfat ranch dressing Nutrition information: Calories: 106/Protein: 4 g/carbs: 22 g Total Fat: 0 g/fiber: 3 g Loaded Baked Potato 1 medium baked potato 1 Tbsp low-fat Tofutti sour cream 1 scallion, diced 1 slice of turkey or soy bacon, cooked and crumbled 1 slice of low-fat soy or vegan cheese Directions: Wash potato and poke holes in the skin with a fork. Bake in the microwave for 7 min, or until fully cooked. Slice open in the center. Top potato with all the ingredients. Nutrition information: Calories: 241/Protein: 13 g/carbs: 33 g Total Fat: 6 g/fiber: 3.5 g Berry Protein Smoothie ½ cup fresh raspberries 1 cup Greenberry or Tropical Shakeology 1 cup nonfat milk Ice, as needed Directions: Mix all ingredients in blender. Nutrition information: Calories: 260/Protein: 26 g/carbs: 37 g Total Fat: 1.5 g/fiber: 7 g Chicken Tacos with Beans and Quinoa *Vegan Substitution: fish (any kind) or tofu Two 6 oz chicken breasts, grilled and then diced 5 Tbsp Pico de Gallo 1 Tbsp low-fat sour cream 4 small whole wheat flour tortillas 1/2 avocado peeled and sliced 5 sprigs of cilantro (optional) 2 cups black beans, cooked 2-1/2 cups of quinoa, cooked Directions: Assemble chicken taco ingredients on tortillas. Top with avocado slices. Serve with ½ cup black beans and 1/3 cup cooked quinoa, seasoned with cilantro, salt and pepper. Makes 4 servings. Nutrition information: Calories: 368/Protein: 30 g/carbs: 50 g Total Fat: 8 g/fiber: 11 g 6

8 [ DAY 4 ] Workout: Fire 45/HIIT 20/Stretch 10 BREAKFAST: PB & Banana Shakeology 1/2 medium banana 2 tsp peanut butter 1 scoop of Chocolate Shakeology 8 oz water and ice as needed Directions: Mix ingredients in blender until creamy. Nutrition information: Calories: 256/Protein: 20 g/carbs: 33 g Total Fat: 6.5 g/fiber: 5 g Day 4 Nutrient Count Calories: 1, 202 Total Fat: 43 g Protein: 86 g Carbs: 135 g Fiber: 22 g SNACK 1: LUNCH: SNACK 2: DINNER: Nutty Apple 1 medium apple with 1 tbsp almond butter Nutrition information: Calories: 202/Protein: 3 g/carbs: 30 g Total Fat: 10 g/fiber: 5 g Egg Salad Wrap 2 hard boiled eggs, yolk removed from one 1/4 cup of low fat cottage cheese (optional) 1 whole wheat tortilla 1 Tbsp Dijon mustard 1/2 tsp of dried dill or tarragon, salt, pepper to taste Directions: Chop hard-boiled eggs, mix with cottage cheese, mustard salt, pepper and herbs (optional). Place onto tortilla and wrap up. Serve with 2 cups mixed greens and 1 sliced Roma tomato, 1 tsp balsamic vinegar. Toss all ingredients. Nutrition information: Calories: 250/Protein: 22 g/carbs: 30 g Total Fat: 7 g/fiber: 4 g 10 raw almonds, 1 medium orange Nutrition information: Calories: 149/Protein: 4 g/carbs: 19 g Total Fat: 7.5 g/fiber: 5 g Steak with Spinach and Baked Potato Two 4-oz grass-fed beef steaks, lean cuts like loin, flank or skirt 1 Tbsp soy sauce (or Bragg s liquid aminos) 1 Tbsp black pepper 1 garlic clove, crushed for the marinade 12 oz bag of fresh spinach chopped 1 garlic clove, crushed 3 Tbsp low fat sour cream 2 Tbsp Parmesan cheese 1 medium baked potato, cut in half Directions: Marinate steak an hour or more before grilling in soy sauce, black pepper, crushed garlic and red pepper flakes. Grill steak to desired doneness. Spinach: simmer in saucepan with ½ cup water, stirring often. After 3 min, add sour cream, garlic, Parmesan. Cook another 2 mins. Serve steak with spinach and 1/2 baked potato. Makes 2 servings. Nutrition information: Calories: 345/Protein: 37 g/carbs: 23 g Total Fat: 12 g/fiber: 3 g 7

9 [ DAY 5 ] Workout: Fire 55 EZ/Stretch 10 Class BREAKFAST: Strawberry Waffle & Turkey Sausage 1 whole wheat waffle (approx. 100 calories) 1 tsp strawberry preserves 2 turkey sausage links (approx calories each) Cup of coffee, sweetened with Stevia, if desired Directions: Toast waffle and top with strawberry preserves. Serve with cooked turkey sausage links. Nutrition information: Calories: 252/Protein: 12 g/carbs: 24 g Total Fat: 12 g/fiber: 1.5 g Day 5 Nutrient Count Calories: 1, 190 Total Fat: 30 g Protein: 102 g Carbs: 132 g Fiber: 19 g SNACK 1: LUNCH: SNACK 2: DINNER: Banana Protein Smoothie ½ banana 1 scoop of Shakeology ½ cup nonfat milk ½ cup water and ice, as needed Directions: Mix all ingredients in a blender and serve Nutrition information: Calories: 240/Protein: 22 g/carbs: 37 g Total Fat: 1 g/fiber: 4 g Chicken & Hummus Pita 3 oz broiled or grilled chicken, sliced thinly 1 tbsp hummus ½ cup alfalfa sprouts 2 slices of tomato 3 slices of cucumber ½ 6 inch whole wheat pita Salad: mixed greens, 1 carrot, 1 celery, 1 tsp balsamic vinegar Directions: Assemble all ingredients inside the pita. Serve with a small green salad. For dressing, use 1 tsp balsamic vinegar or bottled low calorie dressing. Nutrition information: Calories: 240/Protein: 24 g/carbs: 32 g Total Fat: 3 g/fiber: 6 g Crudités & Cheese 1 cucumber and 1 red bell pepper cut into slices 1 oz low-fat vegan or soy cheddar cheese Nutrition information: Calories: 108/Protein: 10 g/carbs: 6 g Total Fat: 5 g/fiber: 2 g Rosemary Pork Chop with Peas & Wild Rice Two 4-oz pieces of lean, boneless pork loin chop 2 tbsp rosemary; salt, pepper to taste ½ tsp olive oil 1 cup peas 1/3 cup wild rice (measured dry) cooked according to directions Directions: Marinate pork chops in rosemary, olive oil, salt, pepper. Broil/grill the pork (about 4-5 min each side). Serve with wild rice and steamed peas. Makes 2 servings. Nutrition information: Calories: 350/Protein: 34 g/carbs: 33 g Total Fat: 9 g/fiber: 5.5 g 8

10 As promised, here is your grocery list. Check your pantry before heading out, as you may already have some of the items and you can cut your grocery bill a bit. Substitution ideas are listed on the daily meal plan, or of course, you may use your good judgment (aisles are based on my store, yours may vary). Enjoy! The 5-Day Inferno Meal Plan: Grocery List (pg. 1 of 2) Aisle Food Quantity Needed Bread/Tortilla Whole wheat 2 slices Whole wheat pita ½ 6-inch Whole wheat tortilla 6 small Canned foods Walnut halves 7 Water-packed tuna 4 oz Olive oil ½ tsp Pineapple 4 rings Dairy Cottage cheese 2 cups Low-fat cheddar cheese 1 oz Low-fat cheese 1 slice Low-fat strawberry yogurt 6 oz Nonfat milk 1 ½ cups Sour cream 5 Tbsp Frozen foods Peas 1 cup Whole wheat waffle 1 Home Shakeology (available at 4 chocolate 1 greenberry or tropical Meat/Poultry/ Fish Boneless pork loin chop 2 4-oz Chicken breast 6 ½ 6-oz breasts Grass-fed beef steak 2 4-oz loin or flank Turkey bacon 2 slices Turkey sausage 2 Wild salmon 2 4-oz pieces Pasta/Grains Black beans 2 cups Brown rice 1/3 cup Dijon mustard Fat-free ranch dressing 4 Tbsp Nonfat Italian dressing 1 Tbsp Parmesan cheese 6 Tbsp Quinoa 2 ½ cups Sesame oil ½ tsp Soy sauce (or Bragg s liquid aminos) 1 Tbsp Teriyaki marinade 3 Tbsp Wild rice 1/3 cup 9

11 The 5-Day Inferno Meal Plan: Grocery List (pg. 2 of 2) Aisle Food Quantity Needed Spices/Condiments Almond butter ½ Tbsp Honey Peanut butter 2 Tbsp Raisins Strawberry jam 1 tsp Black pepper 1 Tbsp Dried dill 1/4 tsp Garlic salt Parsley flakes 1 Tbsp Powdered ginger 1 tsp Rosemary 2 Tbsp Salt, pepper Vegetables Alfalfa sprouts 1/5 cup Almonds 10 Avocado 1 Potato 1/5 medium Banana 2 medium Bok choy 1 medium head Broccoli 4 cups Carrot 1 Cantaloupe ¾ cup Celery 3 Cherry tomatoes 5 Cilantro (optional) 5 sprigs Cucumber 2 Garlic 3 cloves Hummus 1 Tbsp Mixed greens 3-4 cups Orange 1 medium Pico de gallo 5 Tbsp Raspberries (or strawberries) ½ cup Red bell pepper 1 Scallions 4 Spinach 1-12 oz bag (fresh) Tomato 1-2 Zucchini 1 Good luck! Please contact me (or your coach, if you already have one) for support, at fitwithfriends@laurieyogi.com or on Facebook at 10