Fit2Fat2Fit (25 page)

Meal 2:
Midmorning snack (about 250 calories)

1 grapefruit, 1 handful baby carrots, 1 handful almonds

Meal 3:
Mexican Chicken (about 450 calories)

Digestive enzymes

Meal 4:
Midafternoon snack (about 250 calories)

Celery with 2 tablespoons natural peanut butter, 1 apple

Meal 5:
Turkey Breast and Berry Salad (about 400 calories)

Digestive enzymes

Meal 6:
Pre/Postworkout snack (about 250 calories)

1 banana with 1 tablespoon peanut butter and ¼ protein shake (1 scoop vanilla whey protein with water only) 45 to 30 minutes before workout, and the other ¾ protein shake after workout

Drink 16 ounces water
.

Meal 1:
Pumpkin Pie Protein Shake (about 300 calories)

Multivitamin Digestive enzymes

Meal 2:
Midmorning snack (about 250 calories)

1 handful almonds, 1 handful raspberries, 1 grapefruit

Meal 3:
Mexican Chicken on a salad (about 450 calories)

Place 1 cup leftover Mexican Chicken, ¼ cup sliced red pepper, and ¼ cup sliced avocado on a mixed dark green salad with an oil-based vinaigrette dressing. Digestive enzymes

Meal 4:
Midafternoon snack (about 300 calories)

1 handful pumpkin seeds, 1 handful blueberries, 1 low-sugar, high-fiber protein bar (preferably with a ratio of 1g fiber/1g protein, but no less than .5g/1g)

Meal 5:
Citrus Salmon with Avocado Salsa (about 450 calories)

Add 1 cup steamed broccoli on the side.

Digestive enzymes

Meal 6:
Pre/Postworkout snack (about 300 calories)

1 slice whole-wheat toast with 1 tablespoon peanut butter and ¼ protein shake (1 scoop vanilla whey protein with water only) 45 to 30 minutes before workout, and the other ¾ protein shake after workout

Drink 16 ounces water
.

Meal 1:
Spinach Shake (about 400 calories)

Multivitamin Digestive enzymes

Meal 2:
Midmorning snack (about 250 calories)

1 handful almonds, 1 handful beef jerky, 1 small handful raspberries

Meal 3:
Spinach Egg-White Omelet (about 400 calories)

Digestive enzymes

Meal 4:
Midafternoon snack (about 350 calories)

1 banana with 2 tablespoons natural peanut butter, 1 small handful pumpkin seeds

Meal 5:
Cheat/Treat Meal
(about 700 calories)

Eat whatever you want as long as your other four meals today were nutritious, but try to keep it under 700 calories.

Digestive enzymes

Drink 16 ounces water
.

Meal 1:
Spinach Shake (about 400 calories)

Multivitamin Digestive enzymes

Meal 2:
Midmorning snack (about 250 calories)

1 handful pumpkin seeds, 1 low-sugar, high-fiber protein bar (preferably with a ratio of 1g fiber/1g protein, but no less than .5g/1g)

Meal 3:
Egg-White Breakfast Burrito (about 500 calories)

Digestive enzymes

Meal 4:
Midafternoon snack (about 250 calories)

1 handful blueberries, 1 handful almonds, 1 handful beef jerky

Meal 5:
BBQ Chicken Lettuce Wraps (about 450 calories)
^*

Add 1 cup steamed cauliflower on the side.

Digestive enzymes

Drink 16 ounces water
.

Meal 1:
Pumpkin Pie Protein Shake (about 300 calories)

Multivitamin Digestive enzymes

Meal 2:
Midmorning snack (about 350 calories)

1 banana with 2 tablespoons natural peanut butter, 1 handful almonds

Meal 3:
BBQ Chicken Lettuce Wraps on a salad (about 500 calories)

Place 1 cup leftover BBQ Chicken and ¼ cup chopped red pepper on a mixed dark green salad with an oil-based vinaigrette dressing. Digestive enzymes

Meal 4:
Midafternoon snack (about 250 calories)

1 handful raspberries, 1 handful strawberries, 1 large handful pumpkin seeds

Meal 5:
Sea Salt Salmon with Olive Oil Mayo (about 450 calories)

Add 1 cup steamed asparagus on the side. Digestive enzymes

Meal 6:
Pre/Postworkout snack (about 300 calories)

1 slice whole-wheat toast with 1 tablespoon peanut butter and ¼ protein shake (1 scoop vanilla whey protein with water only) 45 to 30 minutes before workout, and the other ¾ protein shake after workout

Drink 16 ounces water
.

Meal 1:
Egg-White Breakfast Burrito (about 500 calories)

Multivitamin Digestive enzymes

Meal 2:
Midmorning snack (about 300 calories)

1 grapefruit, 1 handful baby carrots, 1 low-sugar, high-fiber protein bar (preferably with a ratio of 1g fiber/1g protein, but no less than .5g/1g)

Meal 3:
BBQ Chicken Lettuce Wraps (about 450 calories)

Add 1 cup steamed asparagus on the side. Digestive enzymes

Meal 4:
Midafternoon snack (about 300 calories)

1 apple, 1 handful beef jerky, 1 large handful pumpkin seeds

Meal 5:
Spinach Shake (about 400 calories)

Digestive enzymes

Meal 6:
Pre/Postworkout snack (about 250 calories)

1 banana with 1 tablespoon peanut butter and ¼ protein shake (1 scoop vanilla whey protein with water only) 45 to 30 minutes before workout, and the other ¾ protein shake after workout

Drink 16 ounces water
.

Meal 1:
Pumpkin Pie Protein Shake (about 300 calories)

Multivitamin Digestive enzymes

Meal 2:
Midmorning snack (about 300 calories)

1 banana with 2 tablespoons natural peanut butter, 1 handful blueberries

Meal 3:
Turkey Breast and Berry Salad (about 400 calories)

Digestive enzymes

Meal 4:
Midafternoon snack (about 200 calories)

1 handful pumpkin seeds,

1 handful beef jerky

Meal 5:
Beef Fajitas with 1 low-carb tortilla (about 550 calories)
^*

Digestive enzymes

Meal 6:
Pre/Postworkout snack (about 300 calories)

1 slice whole-wheat toast with 1 tablespoon peanut butter and ¼ protein shake (1 scoop vanilla whey protein with water only) 45 to 30 minutes before workout, and the other ¾ protein shake after workout

Drink 16 ounces water
.

Meal 1:
Spinach Shake (about 400 calories)

Multivitamin Digestive enzymes

Meal 2:
Midmorning snack (about 300 calories)

1 handful almonds, 1 handful strawberries, 1 low-sugar, high-fiber protein bar (preferably with a ratio of 1g fiber/1g protein, but no less than .5g/1g)

Meal 3:
Beef Fajitas (about 450 calories)

Add 1 cup steamed yellow squash Digestive enzymes

Meal 4:
Midafternoon snack (about 300 calories)

1 grapefruit, celery with

2 tablespoons natural peanut butter

Meal 5:
Spinach Egg-White Omelet (about 400 calories)

Digestive enzymes

Meal 6:
Pre/Postworkout snack (about 250 calories)

1 banana with 1 tablespoon peanut butter and ¼ protein shake (1 scoop vanilla whey protein with water only) 45 to 30 minutes before workout, and the other ¾ protein shake after workout

Drink 16 ounces water
.

Meal 1:
Pumpkin Pie Protein Shake (about 300 calories)

Multivitamin Digestive enzymes

Meal 2:
Midmorning snack (about 300 calories)

1 handful almonds, 1 handful strawberries, 1 low-sugar, high-fiber protein bar (preferably with a ratio of 1g fiber/1g protein, but no less than .5g/1g)

Meal 3:
Beef Fajitas on a salad (about 450 calories)

Place 1 cup leftover Beef Fajitas meat and 1 sliced pepper (your choice) on a mixed dark green salad with an oil-based vinaigrette dressing. Digestive enzymes

Meal 4:
Midafternoon snack (about 200 calories)

1 apple, 1 handful pumpkin seeds, 1 handful baby carrots

Meal 5:
Caramelized Onion–Glazed Salmon (about 450 calories)

Add 1 cup steamed broccoli on the side.

Digestive enzymes

Meal 6:
Pre/Postworkout snack (about 300 calories)

1 slice whole-wheat toast with 1 tablespoon peanut butter and ¼ protein shake (1 scoop vanilla whey protein with water only) 45 to 30 minutes before workout, and the other ¾ protein shake after workout

Drink 16 ounces water
.

Meal 1:
Spinach Shake (about 400 calories)

Multivitamin Digestive enzymes

Meal 2:
Midmorning snack (about 300 calories)

1 large handful almonds, 1 handful beef jerky, 1 small handful blueberries

Meal 3:
Farmer's Breakfast Scramble (about 550 calories)

Digestive enzymes

Meal 4:
Midafternoon snack (about 350 calories)

1 banana with 2 tablespoons natural peanut butter, 1 handful pumpkin seeds

Meal 5:
Caramelized Onion–Glazed Salmon (about 450 calories)

Place 1 fillet of leftover Caramelized Onion–Glazed Salmon on a mixed dark green salad with an oil-based vinaigrette dressing.

Digestive enzymes

Drink 16 ounces water
.

Meal 1:
Spinach Shake (about 400 calories)

Multivitamin Digestive enzymes

Meal 2:
Midmorning snack (about 300 calories)

1 handful pumpkin seeds, 1 apple, 1 low-sugar, high-fiber protein bar (preferably with a ratio of 1g fiber/1g protein, but no less than .5g/1g)

Meal 3:
Farmer's Breakfast Scramble (about 550 calories)

Digestive enzymes

Meal 4:
Midafternoon snack (about 250 calories)

1 banana with 2 tablespoons natural peanut butter

Meal 5:
Roast Chicken (about 450 calories)
^*

Digestive enzymes

Drink 16 ounces water
.