Fit2Fat2Fit (28 page)

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

Meal 4:
Midafternoon snack (about 250 calories)

3 rolled slices turkey lunch meat dipped in mustard, 1 large handful pumpkin seeds

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

Add 2 cups steamed asparagus on the side.

Digestive enzymes

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

½ protein shake (2 scoops vanilla whey protein with water only) 45 to 30 minutes before workout, and the other ½ protein shake after workout. Also, include another multivitamin postworkout.

Drink 16 ounces water
.

Meal 1:
Egg-White Breakfast Burrito without the tortilla (about 450 calories)

Multivitamin Digestive enzymes

Meal 2:
Midmorning snack (about 250 calories)

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

Meal 3:
Cajun Chicken Stir-Fry (about 450 calories)

Add 2 cups steamed asparagus on the side.

Digestive enzymes

Meal 4:
Midafternoon snack (about 200 calories)

1 handful beef jerky,

1 handful pumpkin seeds

Meal 5:
Spinach Shake without the ½ banana (about 375 calories)

Digestive enzymes

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

½ protein shake (2 scoops vanilla whey protein with water only) 45 to 30 minutes before workout, and the other ½ protein shake after workout. Also, include another multivitamin postworkout.

Drink 16 ounces water
.

Meal 1:
Spinach Shake without the ½ banana (about 375 calories)

Multivitamin Digestive enzymes

Meal 2:
Midmorning snack (about 200 calories)

1 handful blueberries,

1 large handful roasted pecans

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

Digestive enzymes

Meal 4:
Midafternoon snack (about 250 calories)

3 rolled slices turkey lunch meat dipped in mustard, 1 large handful pumpkin seeds

Meal 5:
Beef Fajitas (about 450 calories)
^*

Add 2 cups steamed yellow squash.

Digestive enzymes

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

½ protein shake (2 scoops vanilla whey protein with water only) 45 to 30 minutes before workout, and the other ½ protein shake after workout. Also, include another multivitamin postworkout.

Drink 16 ounces water
.

Meal 1:
Spinach Shake without the ½ banana (about 375 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 2 cups steamed green beans on the side. Digestive enzymes

Meal 4:
Midafternoon snack (about 300 calories)

Celery with 2 tablespoons natural peanut butter,

1 handful cashews

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

Digestive enzymes

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

½ protein shake (2 scoops vanilla whey protein with water only) 45 to 30 minutes before workout, and the other ½ protein shake after workout. Also, include another multivitamin postworkout.

Drink 16 ounces water
.

Meal 1:
Spinach Shake without the ½ banana (about 375 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 500 calories)

Place 1 cup leftover Beef Fajitas meat, ¼ cup sliced pepper (your choice), 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, Celery with 2 tablespoons natural peanut butter

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

Add 2 cups steamed broccoli on the side.

Digestive enzymes

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

½ protein shake (2 scoops vanilla whey protein with water only) 45 to 30 minutes before workout, and the other ½ protein shake after workout. Also, include another multivitamin postworkout.

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 beef jerky, 1 handful blueberries

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

Digestive enzymes

Meal 4:
Midafternoon snack (about 200 calories)

3 rolled slices turkey lunch meat dipped in mustard, 1 handful pumpkin seeds

Meal 5:
Caramelized Onion–Glazed Salmon on a salad (about 500 calories)

Serve 1 fillet of leftover Caramelized Onion–Glazed Salmon over a mixed dark green salad with an oil-based vinaigrette dressing. Digestive enzymes

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 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 without the tortilla (about 500 calories)

Digestive enzymes

Meal 4:
Midafternoon snack (about 200 calories)

1 handful almonds,

1 handful beef jerky

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

Add 2 cups steamed cauliflower on the side.

Digestive enzymes

Drink 16 ounces water
.

Meal 1:
Spinach Shake without the ½ banana (about 375 calories)

Multivitamin Digestive enzymes

Meal 2:
Midmorning snack (about 200 calories)

1 handful raspberries,

1 large handful almonds

Meal 3:
Mexican Chicken (about 450 calories)

Add 2 cups steamed cauliflower on the side.

Digestive enzymes

Meal 4:
Midafternoon snack (about 200 calories)

3 rolled slices turkey lunch meat dipped in mustard, 1 handful pumpkin seeds

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

Add 2 cups steamed asparagus on the side.

Digestive enzymes

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

½ protein shake (2 scoops vanilla whey protein with water only) 45 to 30 minutes before workout, and the other ½ protein shake after workout. Also, include another multivitamin postworkout.

Drink 16 ounces water
.

Meal 1:
Egg-White Breakfast Burrito without the tortilla (about 450 calories)

Multivitamin Digestive enzymes

Meal 2:
Midmorning snack (about 250 calories)

1 handful blueberries, 1 handful roasted pecans, 1 handful beef jerky

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

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

Digestive enzymes

Meal 4:
Midafternoon snack (about 250 calories)

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

Meal 5:
Spinach Shake without the ½ banana (about 375 calories)

Digestive enzymes

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

½ protein shake (2 scoops vanilla whey protein with water only) 45 to 30 minutes before workout, and the other ½ protein shake after workout. Also, include another multivitamin postworkout.

Drink 16 ounces water
.

Meal 1:
Spinach Shake without the ½ banana (about 375 calories)

Multivitamin Digestive enzymes

Meal 2:
Midmorning snack (about 200 calories)

1 handful blueberries,

1 large handful almonds

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

Digestive enzymes

Meal 4:
Midafternoon snack (about 200 calories)

3 rolled slices turkey lunch meat dipped in mustard, 1 handful roasted pecans

Meal 5:
Sun-Dried Tomato Chicken (about 400 calories)
^*

Add 2 cups steamed green beans on the side.

Digestive enzymes

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

½ protein shake (2 scoops vanilla whey protein with water only) 45 to 30 minutes before workout, and the other ½ protein shake after workout. Also, include another multivitamin postworkout.

Drink 16 ounces water
.

Meal 1:
Spinach Shake without the ½ banana (about 375 calories)

Multivitamin Digestive enzymes

Meal 2:
Midmorning snack (about 250 calories)

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

Meal 3:
Sun-Dried Tomato Chicken (about 400 calories)

Add 1 cup steamed red peppers and 1 cup steamed broccoli on the side.

Digestive enzymes

Meal 4:
Midafternoon snack (about 150 calories)

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

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

Digestive enzymes

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

½ protein shake (2 scoops vanilla whey protein with water only) 45 to 30 minutes before workout, and the other ½ protein shake after workout. Also, include another multivitamin postworkout.

Drink 16 ounces water
.

Meal 1:
Spinach Shake without the ½ banana (about 375 calories)

Multivitamin Digestive enzymes

Meal 2:
Midmorning snack (about 250 calories)

1 large handful almonds, 3 rolled slices turkey lunch meat dipped in mustard

Meal 3:
Sun-Dried Tomato Chicken on a salad (about 450 calories)

Place ½ cup leftover Sun-Dried Tomato Chicken, 1 small handful cashews, 1 handful blueberries, and 1 handful strawberries on a mixed dark green salad with low-calorie vinaigrette dressing. (Raspberry vinaigrette goes well with berry salads.)

Digestive enzymes

Meal 4:
Midafternoon snack (about 200 calories)

1 handful roasted pecans,

1 handful beef jerky

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

Add 2 cups steamed broccoli on the side.

Digestive enzymes

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

½ protein shake (2 scoops vanilla whey protein with water only) 45 to 30 minutes before workout, and the other ½ protein shake after workout. Also, include another multivitamin postworkout.