The 14 Day Done for You Diet Copyright 2014 by David Pollitt (BPE, CSCS*D, NCCP) www.kandufitness.com Page 1
Introduction If you are reading this then you are actively taking a positive step towards looking and feeling great. Good for you! As our goal is to help people get into the best shape of their lives we wanted to start you off right out of the gate with a 14 Day Done For You Diet that will jumpstart your health and fitness. Take a day or two to mull this information over and start thinking about your goals for health and fitness. In the mean time go to the grocery store and start buying all the foods you will need for this 14 Day Done For You Diet, and start to prepare your meals. With a solid plan in hand you ll want to make sure you start the first day hitting the ground running. After a few days you ll get into a nice routine and start to feel better. By day 14 (if you ve followed the plan) you should feel much better and start to look better too! IF you ve taken advantage of our FREE 2- Week Trial Pass you ll get even further down the road to health and fitness as well as finding a great community of people just like you! Nutrition Basics Without getting into all the details regarding nutrition (this is the topic of it s own book), I have provided a simple to use diet plan that will get your started out right. If you cannot eat a certain food, or dislike the options provided simply switch out that item for something similar. The basics of the diet include eating whole foods. Fruits, vegetables, and meats are the backbone of this diet, with a supporting role from nuts, seeds and fats. This is the similar to the Paleo type diet, and it s a good place to start. Here is an infographic showing the hierarchy of most of the nutrients: www.kandufitness.com Page 2
Watching Calories For this diet, rather than overload you with counting calories and spending too much time obsessing over foods I want to make this very simple. With this diet you will not count calories. You will simply make changes to the types of foods you eat, and the frequency in which you eat them. This alone is very valuable and will make a huge difference in your progress. As you master this, we can begin to figure out the rest of your dietary needs. Therefore, with this diet eat until you are satisfied. NOTES You do not need a large variety of foods to satisfy your nutritional needs. The average person consumes less than 100 variety of foods (from the thousands of foods available at the grocery store). We simply need to tweak the items you already buy to be 100 or so good things, rather than less beneficial items. So for this diet we are going to do a 7 Day meal plan, and then simply repeat those meals for the second week. One of the best things you can do for your diet is to make an actual plan that lists out all the meals you ll eat for the week (like they do in a hospital or school). This takes away all of your choices when you are hungry and let s you know what your meal is. Prepare most of your food in advance (I like Sunday mornings). This eliminates your need to prep things as you go, which can lead to straying from the diet. You will see that once per week we allow a cheat day. This is a starting point in your diet so you don t feel like you are depriving yourself of your favority foods. Make sure on these cheat days you don t undo all your progress in the week by eating 3 pizza s and drinking a 12 pack of beer. Have a cheat day, but don t over indulge. How important is diet in your progress? Experts typically agree that 70% of your health and fitness progress is tied to your diet. This cannot be overlooked! www.kandufitness.com Page 3
Day 1 1-2 Chicken Breasts Handful of Pumpkin Seeds Coffee or Tea 2 Cup of Water (drink this prior to eating or drinking anything else) 1 Apple 1 String Cheese Handful of Carrots Large Chicken Salad (lettice, tomatoes, cucumbers, onions, radishes, assorted peppers, ¼ cup of sunflower seeds, parmasian cheese, 1-2 chicken breasts, olive oil dressing). This should cover your entire plate in terms of size. 6 to 12 ounces of beef (steak). Assorted roasted sweat potatoes, celery, squash and carrots (bake in oven with olive oil and use a little sea salt for flavor). Steak with Assorted Roasted Vegetables www.kandufitness.com Page 4
Day 2 1-2 Hamburger Patty s (add a little cheese and/or mustard for extra flavor) A handful of Macadamia nuts Coffee or tea 2 Cup of Water (drink this prior to eating or drinking anything else) 1-2 Cups of Full Fat Greek Yogurt mixed with a handful of berries (blueberries, raspberries, etc.), and a handful of pecans. Add a little vanilla protein powder if you need a boost of flavor and protein. Taco wraps (take a big leaf of lettice wrap that around some ground up turkey, bell peppers, onions, a dash of cheese, sprouts, spinach, tomatoes, etc.). Crock Pot Stew (combine beef, sweat potatoes, carrots, onions, celery, etc.) into a crock pot with assorted herbs and spices and cook while you are at work. Many recipes are available at work, but we will soon have a Kandu Cookbook with a killer recipes for this. Greek Yogurt with Mixed Berries and Nuts www.kandufitness.com Page 5
Day 3 4-8 ounces of wild salmon or lox (smoked salmon) A handful of cashew nuts Coffee or tea 2 Cup of Water (drink this prior to eating or drinking anything else) 2 to 4 Egg Fritata Muffins (pre make a bunch of these treasures and enjoy) 1-3 Tuna and White Bean Lettice Wraps (mix up tuna, peppers, white beans, chopped walnuts, onions, olive oil, and herbs for taste). Use this mix inside large lettice leafs as a wrap. 1-3 Chicken Breasts with a slew of steamed veggies (brocholi, cauliflower, carrots, green beans, mushrooms, etc. Make a plate full of veggies. (Pro Tip: roast the veggies in the oven with a little olive oil and sea salt). Tuna and White Bean Lettice Wraps www.kandufitness.com Page 6
Day 4 2-5 slices of lean Canadian Bacon A handful of Sunflower Seeds Coffee or tea 2 Cup of Water (drink this prior to eating or drinking anything else) 1 Chocolate Peanutbutter Smoothie (email me for the recipe: dave@kandufitness.com). Chessy Summer Squash & Chicken Bake (email me for the recipe: dave@kandufitness.com). Low Calorie Cauliflower Pizza Crust (email me for the recipe: dave@kandufitness.com). Chessy Summer Squash & Chicken Bake www.kandufitness.com Page 7
Day 5 2-5 slices of lean Canadian Bacon A handful of Sunflower Seeds Coffee or tea 2 Cup of Water (drink this prior to eating or drinking anything else) 2-5 Egg Omlete (pre cook at home with assorted peppers, mushrooms, a dash of cheese, onions, spinach, etc.). 1-2 Chicken Breasts with mixed veggies (squash, cucumber, peppers, lettice) with an olive oil and vinegret dressing. 1-2 Greek Style Feta Burgers (email me for the recipe: dave@kandufitness.com). Mixed Green Salad (spinach, tomatos, onions, radishes, mushrooms, etc.), with a oil and vinegar dressing. Chicken and Mixed Veggies in an Olive Oil and Vinegret Dressing www.kandufitness.com Page 8
Day 6 Egg Scramble (eggs with mixed veggies and lean ham), over a bed of mashed cauliflower. Coffee or tea 2 Cup of Water (drink this prior to eating or drinking anything else) 1-2 Cups of Cottage Cheese with mixed berries and pumpkin seeds. Asian Chicken Salad with a Crunch (email me for the recipe: dave@kandufitness.com). 2-4 Chicken & Veggie Skewers (take cut up chicken and assorted veggies and place on long skewers to BBQ). Asian Chicken Salad with a Crunch www.kandufitness.com Page 9
Day 7 Day 7 is your cheat day, but really it s more like a cheat half-day. I would like you to have your normal morning breakfast (a higher protein, moderate fat, carbohydrates from veggies type meal). After this, consume what you want within reason. Remember, the more you go hog wild on cheat day it can undo some of the progress you made this week. Continue drinking your water during this day as indicated. 2-4 Egg Omlete with bacon, mushrooms, peppers and a dash of cheese. 1 Cup of sliced tomatoes. Coffee or tea 2 Cup of Water (drink this prior to eating or drinking anything else) 1 Mixed Berry Smoothie (email me for the recipe: dave@kandufitness.com). 1 Personal Size Pizza 1 Beer Seafood Pasta Meal (mixed seafood with linguini noddles and mixed veggies in a sauce). 1 Bread Roll 2 Glasses of Red Wine Bacon, Mushroom and Pepper Omelet www.kandufitness.com Page 10
Conclusion Dieting doesn t need to be tough or complicated. Often times we think about depriving ourselves of good and tasty food, but that is simply not the case. Try out this diet and let me know how you feel after two weeks! In the meantime, come in to Kandu Fitness for your FREE 2-Week Trial pass and compliment your new healthy diet with some results producing, challenging workouts designed to slice the fat off and build a new you! Like us on Facebook Follow us on Instagram & Pinterest www.kandufitness.com Page 11