Burn Boot Camp Headquarters 311 Gilead Rd Huntersville, NC 28078
BURN BOOT CAMP FITNESS SPECIFIC NUTRITION WELCOME TO BURN BOOT CAMP S MACRO nutrition PLAN! Congratulations on taking control of your nutrition! At Burn Boot Camp we believe everyone can lead a complete and healthy lifestyle and it all starts in the kitchen. By following our Done- for- You Fitness Specific Nutrition guide over the next 30 days (and beyond!) we guarantee you will look and feel better inside and out! STEP 1 - DEFINE YOUR "WHY" Before we get too far into the nutrition details, let s take a step back. Why are you taking this challenge? Why do you want to make a change to your lifestyle? Aside from losing weight or toning up, what is the deeper motivation that will keep you focused, committed and on track to get the results you are looking for! My "Why" is STEP 2 - MY 3 GOALS ARE: Where do you want to be in 30 days? 60 days? 1 year from now? Think about your goals then write them down. Revisit this document often to remind yourself of the bigger picture and stay focused. Taking the time to visualize your success and imagining what it will feel like to reach your goals is a very effective practice to stay on track. 1. 2. 3. STEP 3 KNOW YOUR NUMBERS: Determine daily calorie allotment using your current body weight as shown below. You will use this calorie target to choose the right meal plan to reach your goals. LOSE WEIGHT GOAL: BODY WEIGHT x 10 = TOTAL CALS Example: 150 pounds x 10 = 1500 cals per day **NEVER go below 1200 calories. If you re calorie allotment is below 1200 based on your weight then always use the GAIN LEAN MUSCLE Formula below** GAIN WEIGHT (LEAN MUSCLE) GOAL: BODY WEIGHT x 10 + 500 = TOTAL CALS Example: 150 pounds x 10 + 500 = 2000 cals per day **Use this plan if you ve reached your goal weight and are looking to get toned** My daily calorie target is Burn Boot Camp Headquarters 311 Gilead Rd Huntersville, NC 28078
BURN BOOT CAMP FITNESS SPECIFIC NUTRITION STEP 4 How to use this packet: At Burn Boot Camp our nutrition philosophy focuses on eating whole foods in the right portions, proportions and at the right time. Our done- for- you grocery guide, meal plans and recipes give you all the tools you need to get it done. Follow these steps everyday and you ll reach you goals in no time: Choose your Meal Plan! Your weight and target calorie goal from Step 3 above will dictate which of the 3 meal plans you should follow. Example o Example: If your target calorie goal is 1650 à use the 1700 Meal Plan Download the Lose It app to start logging your food today. This is a critical step to stay accountable and keep your calories, protein, fat and carbs in check Eat all your calories everyday. Don t be afraid to eat as long as you stick to BBC approved Grocery Guide and you Macro Meal Plan. Your body needs fuel to burn body fat and gain lean muscle. Eat breakfast everyday within 30 minutes of waking. The word breakfast literally means break- the- fast; so to jumpstart your metabolism, start your day by getting good calories in first thing in the morning. Drink 1 gallon of water per day. That s it! Remember you don t have to hit all these goals overnight. In fact, taking it slow and steady will teach you how to eat properly, fire up your metabolism and get your feeling better inside and out. WHY MACROs? Think lifestyle and NOT a crash diet! It s time we talked about macronutrients and understand Protein, Carbohydrate and Fat ratios and how they impact your body. The Burn Macro plan involves controlling your calorie and macro intake at the correct percentages each day. These ratios gives your body the right balance of fuel it needs to crush your workouts and maximize results. This plan is perfect to get lean fast and as a long- term BBC lifestyle! Your goal is to consume 45% of your total calories in grams of protein, 35% in grams of carbohydrate and 20% in grams of fat. Said differently if you look at your plate of food, a little less than half should be a source of lean protein with a slightly smaller portion of a clean carb and a small amount of a healthy fat. Need options? We got you covered in the Meal Plans and the BBC Approved Grocery Guide. Target à 45% protein, 35% carbohydrate, 20% fat Burn Boot Camp Headquarters 311 Gilead Rd Huntersville, NC 28078
BURN BOOT CAMP FITNESS SPECIFIC NUTRITION Don t get too overwhelmed with numbers. Here s the good news! Our done- for- you Meal Plans and Recipe Guide take all the work and planning out of your hands. Follow the meal plan exactly how it is laid out OR swap in another recipe at similar calories/macros and you ve got a complete meal plan to fit your lifestyle. LET S GO TO WORK! Now you re ready to get started! Make sure you stay connected to our Facebook page so you always have the most up do date information. You can do this and your BBC Family is here to help! Burn Boot Camp Headquarters 311 Gilead Rd Huntersville, NC 28078
MACRO PLAN - 1500 Meal One (within 30 minutes of waking) 259 Calories Food Serving Size Calories P C F Notes 100% Liquid Eqq Whites 1/2 cup 67 14 0 0 Scrambled Gluten Free Rolled Oats 1/2 cup 150 5 27 3 Cook in Water Blueberries 1/2 cup 42 1 11 0 Add to Oats Meal Two 303 calories Turkey & Sweet Potato Casserole 1 serving 303 44 27 1 swap veggies based on preference Meal Three - 297 calories Slow Cooker Shredded Chicken Breast 3/4 cup 124 26 0 4 Sub 3oz grilled chicken Spinach 1/2 cup 7 1 2 0 Sub any dark leafy green Avocado, mashed 2 Tbsp 29 1 2 3 Sub feta cheese or almond cheese Ezekiel Wrap or Pita 1 serving 80 3 14 1 Swap for EZ crutons = simple salad Honey Mustard Vinaigrette 2 tbsp 57 0 2 5 No Added Sugar Meal Four - 133 calories Siggi's Plain Greek Yogurt 6 Ounces 80 15 5 0 Swap brand - organic, no added sugar, colors or artificials Strawberries 1 cup 53 1 13 1 Swap any berry at similar calories/sugar content Meal Five - 307 calories Grilled Chicken Cauliflower "Rice" Stir Fry I serving 307 48 16 6 Swap for other lean protein (fish, london broil, ground turkey, ground grass- fed beef) Swap veggies based on preference Snack Raw Veggies - carrots, cucumber, broccoli, TIP: Lightly toss in Apple Cider FREE FREE green beans, etc Vinegar for added flavor POST WORKOUT - 200 calories AfterBurn Protein 1 serving 110 23 5 1 Blend & Drink right after camp Unsweetened Vanilla Almond Milk 12 oz 45 2 1 4 Use in Shake Banana (Frozen) 3 inch piece 45 1 12 0 Use in Shake Supplements Vitalizer Pack 1 Strip Take With Breakfast 1499 182 134 29 48% 35% 17%
Meal One (within 30 minutes of waking) 292 Calories Food Serving Size Calories P C F Notes 100% Liquid Eqq Whites 3/4 cup 100 20 0 0 Scrambled Gluten Free Rolled Oats 1/2 cup 150 5 27 3 Cook in Water Blueberries 1/2 cup 42 1 11 0 Add to Oats Cinnamon To Taste FREE Add to Oats Meal Two 247 calories Turkey & Veggie Casserole 1 serving 247 43 12 2 Swap veggies based on preference Meal Three - 445 calories Apple Walnut Chicken Salad 1 serving 445 38 27 22 Meal Four - 215 calories Shaklee Meal Replacement Shake 2 scoops 170 16 18 3 Unsweetened Vanilla Almond Milk 12 oz 45 2 1 4 Meal Five - 292 calories Grilled Chicken 4oz 147 28 0 3 Swap for other lean protein (fish, london broil, ground turkey, ground grass- fed beef) Sweet Potato "Fries" 1 cup 114 2 27 0 Steamed Broccoli 1 cup 31 3 6 0 Swap veggies based on preference Snack Raw Veggies - carrots, cucumber, broccoli, green beans, etc FREE MACRO PLAN - 1700 FREE TIP: Lightly toss in Apple Cider Vinegar for added flavor POST WORKOUT - 200 calories AfterBurn Protein 1 serving 110 23 5 1 Blend & Drink right after camp Water 12 oz 0 0 0 0 Use in Shake Banana (Frozen) 3 inch piece 45 1 12 0 Use in Shake PB2 2 tbsp 45 5 5 2 Use in Shake Supplements Vitalizer Pack 1 Strip Take With Breakfast 1692 185 149 40 44% 35% 21%
Meal One (within 30 minutes of waking) 463 Calories Food Serving Size Calories P C F Notes 100% Liquid Eqq Whites 1 cup 133 27 0 0 Scrambled AfterBurn Protein Pancake 1 serving 229 33 18 2 Almond Butter 1 tbsp 101 3 3 10 Divide on top of pancakes Meal Two 303 calories Turkey & Sweet Potato Casserole 1 serving 303 44 27 1 swap veggies based on preference Meal Three - 351 calories Beef & Quinoa Naked Burrito 1 serving 351 27 26 15 Sub 4oz grilled chicken Meal Four - 260 calories Shaklee Meal Replacement Bar 1 serving 260 20 32 6 Meal Five - 349 calories BBQ Pork Tenderloin with Red Skin Potatoes I serving 349 34 41 4 Swap Grilled Chicken for Pork Snack Raw Veggies - carrots, cucumber, broccoli, green beans, etc FREE MACRO PLAN - 2000 FREE TIP: Lightly toss in Apple Cider Vinegar for added flavor POST WORKOUT - 290 calories AfterBurn Protein 1 serving 110 23 5 1 Blend & Drink right after camp Unsweetened Vanilla Almond Milk 12 oz 45 2 1 4 Use in Shake Banana (Frozen) 3 inch piece 45 1 12 0 Use in Shake Frozen Mixed Berries 1 cup 68 1 17 0 Use in Shake Kale or Spinach 1 cup 22 2 5 0 Use in Shake Supplements Vitalizer Pack 1 Strip Take With Breakfast 2016 217 187 43 44% 37% 19%
Burn boot camp Fitness specific nutrition Turkey & Sweet Potato Casserole A classic BBC original. Egg whites envelope browned turkey combined with a layer of cubed sweet potatoes. Easily multiply this recipe to make 4-6 servings at once to prep for the week. Bake at 325 until cooked through Ingredients: 4 Oz Ground Turkey, 4 Oz Sweet Potato, ½ Cup Egg Whites Nutrition: 303 Cal, 44 P, 27 C, 1 F Chicken & Cauliflower Rice Stir Fry Pulse cauliflower in the food processor until rice consistency. Stir fry chicken (reheat) broccoli & onions then add beaten eggs until cooked through. Add in rice and top with coconut aminos! Delicious! Ingredients: 4oz Cooked Chicken, ¼ Cauliflower Head, 1 Cup Broccoli, ¼ Cup Chopped Onion, 1 Whole Egg (beaten), 1 tbsp Coconut Aminos Nutrition: 307 Cal, 48 P, 16 C, 6 F Apple Walnut Chicken Salad Grilled chicken, diced apples, crunchy walnuts, and goat cheese over a bed of sparkling kale coated in grapeseed oil. Ingredients: 2 Cups Organic Kale, 3 Oz Chicken Breast, ½ Apple, 1/8 Cup Walnuts, 2 Oz Goat Cheese, 1 TSP Grapeseed Oil Nutrition: 445 Cal, 38 P 27 C 22 F BBQ Pork Tenderloin with Red Skin Potatoes Lean Pork Tenderloin marinated in Organic Ketchup, Worcestershire sauce, Chili Powder, Apple Cider Vinegar and maple syrup then grill to perfection! Ingredients: 1 Cup Red Skin Potatoes, 4oz Pork Tenderloin, Marinade: 1 tsp Worcestershire, 1 tbsp Organic Ketchup, 1 tsp Chili Powder, 1 tsp Cider Vinegar, 1 tsp Maple Syrup Nutrition: 349 Cal, P 34, C 41, F 4 Protein Power Cups The perfect grab- and- go protein snack. Baked in large quantities and served throughout the week. Ingredients: ¼ Cup Egg Whites, 1 Oz Ground Turkey, ¼ Cup Bell Pepper, 1 TBSP Goat Cheese (optional) Nutrition: 100 Cal, 16 P, 2 C, 16 F Turkey & Veggie Casserole Favorite variation of the original breakfast casserole. This version combines lean ground turkey with mushrooms, onions and peppers in a simple egg white casserole. Bake at 325 until cooked through. Ingredients: 4 Oz Ground Turkey, ½ Cup Mushrooms, ¼ Cup Onion, ¼ Cup Bell Pepper, ½ Cup Egg Whites Nutrition: 247 Cal, 43 P, 12 C, 2 F AfterBurn Protein Pancake Easy to make for 1 or multiply recipe for meal prep. Great way to satisfy a comfort food craving with clean ingredients and protein boost. Combine ingredients and cook through on the stove top. Season with cinnamon or vanilla extract for a flavor boost. Ingredients: ¼ Cup Rolled Oats, ¼ Cup Fat Free Plain Greek Yogurt, ½ Serving AfterBurn, ½ Cup Egg Whites Nutrition: 229 Cal. 33 P, 18 C, 2 F Beef & Quinoa Naked Burrito Protein packed Quinoa topped with Ground Beef, Grilled Onions and Peppers. Season with an organic Taco Seasoning and you ve got a healthy Naked Burrito! Ingredients: ½ Cup Cooked Quinoa, 3oz Grass Fed Ground Beef, ¼ Cup Onion, ¼ Cup Bell Pepper Nutrition: 351 Cal 27 P 26 C, 15 F EZ French Toast Sprouted grain bread smothered in organic, cage- free egg whites and cooked until golden brown. Topped with organic maple syrup. Add a flavor boost with zero calorie options like cinnamon or vanilla extract or stevia Ingredients: 2 Slices Low Sodium Ezekiel Bread, 1 Whole Egg, 1 TBS Maple Syrup. Nutrition: 302 Cal, P 14, C 49, 6 F Grilled Surf & Turf Steak and shrimp seasoned and grilled to your liking. Served with a side of grilled asparagus. Ingredients: 4 Oz Wild Caught Jumbo Shrimp, 3 Oz Steak, 10 Asparagus Spears Nutrition: 331 Cal, 44 P, 6 C, 24 F
Lean Protein* Seafood (wild- caught not farm- raised) shell fish, salmon, haddock, cod, mahi- mahi 100% grass feed and organic beef, bison, lamb, elk, venison, etc. Pastured and organic pork, rabbit, etc. Poultry (pastured and organic) chicken, turkey, duck, pheasant, etc. Processed Meats (grass- fed/pastured, organic and nitrate free) bacon, sausage, organic deli meat, etc. Eggs and liquid egg whites (cage- free and organic) Healthy Carbohydrates Vegetables * Squash acorn, butternut, winter, spaghetti, pumpkin Zucchini Tomatoes Celery Onion Bell Peppers (all colors) Mushrooms (all varieties) Artichoke Lettuces (all varieties) Sweet Potatoes Fruits Apples* (all varieties, but for Paleo only Red Delicious or Granny Smith) Kiwi* Melon cantaloupe, watermelon, honey dew Cherries Plums Pears Grains and Legumes Ezekiel bread, wraps, pitas and English muffins Brown rice Asparagus Root veggies: carrots, beets, jicama, turnip, parsnip, rhubarb, rutabaga Cruciferous veggies: broccoli, cabbage, cauliflower Snow/Sugar Snap peas Radishes Pumpkin Greens: beet, mustard, collard, kale Spinach Bananas Berries*: black, blue, strawberries raspberries Grapes Lemon/lime* Mango/Papaya Pomegranate* Oranges/Tangerines Grapefruit Peaches Quinoa* Steel- cut Oatmeal Legumes: kidney, garbanzo, white, lentil Dairy, Fats and Oils For Cooking Animal Fats* Clarified butter, ghee* Extra- Virgin Olive Oil For Eating Avocadoes* Olives* (all kinds) Coconut meat *(flakes) Cheese: almond, Feta or Goat Milk: Almond or Coconut (unsweetened) Canned/Jarred Goods Tuna* (wild- caught) Salmon* (wild- caught) Tomato sauce* (organic) Tomato paste* (organic) Salsa* (organic) Pumpkin* Condiments/Dressings/Spices All herbs and spices (avoiding seasoning mixes )* Organic ketchup Mustards* Sweets/Baking Stevia in the raw* Raw honey* Dark chocolate or cacao chips (organic) Pure maple syrup* Grapeseed oil Sunflower oil Coconut Oil*(unrefined) Nuts*: Almonds, cashews, hazelnuts, pecans, pistachios, Macadamia, walnuts Nut Butters*: Almond, sunflower Yogurt: Greek, Almond, Coconut Sun- dried tomatoes* Artichoke hearts* Beets* (no sugar) Beans: Garbanzo, black, kidney, white Preserves (no added sugar) Broth* (organic): chicken, beef, turkey and vegetable Extracts*: Vanilla, almond, peppermint Tabasco* Chipotle hot peppers in a jar* Horseradish* Coconut sugar, crystals Baking soda* Almond/Coconut flour* Coconut flakes Whole Foods Grocery List *Denotes Paleo- Approved Item