Men's Day 176 Meal Plan - Fit2Fat2Fit
Men's Day 176 Meal Plan - Fit2Fat2Fit
Men's Day 176 Meal Plan - Fit2Fat2Fit
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Men’s <strong>Day</strong> <strong>176</strong> <strong>Meal</strong> <strong>Plan</strong><br />
First thing upon waking up is to chug a 16 oz bottle of water<br />
<strong>Meal</strong> 1 approximately 300 calories– Pumpkin Pie Protein Shake – 1.5 scoops of Protein2Fit<br />
Vanilla Whey Protein (or any brand of vanilla whey protein), 1/2 cup of unsweetened almond<br />
milk, 1/2 banana, 1/4 cup of pumpkin puree, 1/8 tsp. of nutmeg, 1/4 tsp. of cinnamon, 1/4 tsp.<br />
of vanilla, 1 packet Stevia (Truvia or Splenda ok substitutions), 3 handfuls of ice & blend all<br />
together.<br />
- Multi2Fit Whole Food Multi-Vitamin<br />
- Enzyme2Fit Digestive Enzymes<br />
<strong>Meal</strong> 2 approximately 250 calories (Approx. 3 hours later)- 1 handful of almonds, 1 handful of<br />
beef jerky, 1 small handful of blueberries.<br />
<strong>Meal</strong> 3 approximately 500 calories (3 hours later) – Salmon Salad- 1 leftover salmon from last<br />
night, 1 handful of almonds, ½ a bell pepper chopped, 3 cups of mixed green salad, 2 tbsp. oilbased<br />
dressing.<br />
- Enzyme2Fit Digestive Enzymes<br />
<strong>Meal</strong> 4 approximately 300 calories (Approx. 3 hours later) – 2 scoops of WholeBody Green (or<br />
protein shake of your choice) mixed with 1.5 scoops of Protein2Fit Vanilla Whey Protein with<br />
water and 1 packet of naturally sweetened powdered drink mix<br />
<strong>Meal</strong> 5 approximately 400 calories (Approx. 3 hours later) – Spinach egg white omelet- 1/2 cup<br />
of egg whites w/ 1 whole egg, chopped up onions, jalapenos, spinach, mushrooms, red bell<br />
pepper, grated cauliflower and 4 slices cut up turkey bacon, covered with salsa.<br />
- Enzyme2Fit Digestive Enzymes
** Please note that all supplements found in this week’s meal plan can be found on our site<br />
for additional information or to purchase: http://supplements.fit2fat2fit.com/<br />
Men’s <strong>Day</strong> 177 <strong>Meal</strong> <strong>Plan</strong><br />
First thing upon waking up is to chug a 16 oz bottle of water<br />
<strong>Meal</strong> 1 approximately 375 calories – Spinach Shake without the ½ banana– (1 scoop of<br />
Protein2Fit Vanilla Whey Protein (or whatever kind you decided to use), 3 cups of spinach, 2<br />
tbsp. of peanut butter, ¾ cup of unsweetened almond milk, 2 cups of ice)<br />
- Multi2Fit Whole Food Multi-Vitamin<br />
- Enzyme2Fit Digestive Enzymes<br />
<strong>Meal</strong> 2 approximately 250 calories (Approx. 3 hours later) – 1 handful of cashews, 1 low<br />
sugar/high fiber protein bar. We use Quest Protein Bar)<br />
<strong>Meal</strong> 3 approximately 400 calories (Approx. 3 hours later) – Spinach egg white omelet- 1/2 cup<br />
of egg whites w/ 1 whole egg, chopped up onions, jalapenos, spinach, mushrooms, red bell<br />
pepper, grated cauliflower and 4 slices cut up turkey lunch meat, covered with salsa.<br />
- Enzyme2Fit Digestive Enzymes<br />
<strong>Meal</strong> 4 approximately 250 calories (Approx. 3 hours later) – 2 scoops of WholeBody Green (or<br />
protein shake of your choice) mixed with 1 scoop of Protein2Fit Vanilla Whey Protein with<br />
water and 1 packet of naturally sweetened powdered drink mix.<br />
<strong>Meal</strong> 5 approximately 450 calories (Approx. 3 hours later) – 2 Mexicali pork chops with 2 cups<br />
of steamed yellow squash. HERE’S THE RECIPE: http://www.dlife.com/diabetes/diabeticrecipes/Mexicali-Pork-Chops/r1232.html<br />
**We will be cooking 12 Mexicali pork chops to have<br />
as leftovers for my wife and I. Seal tight in Tupperware containers to preserve freshness! **
- Enzyme2Fit Digestive Enzymes<br />
Men’s <strong>Day</strong> 178 <strong>Meal</strong> <strong>Plan</strong><br />
First thing upon waking up is to chug a 16 oz bottle of water<br />
<strong>Meal</strong> 1 approximately 375 calories- Spinach Shake without the ½ banana– (1 scoop of<br />
Protein2Fit Vanilla Whey Protein (or whatever kind you decided to use), 3 cups of spinach, 2<br />
tbsp. of peanut butter, ¾ cup of unsweetened almond milk, 2 cups of ice)<br />
- Multi2Fit Whole Food Multi-Vitamin<br />
- Enzyme2Fit Digestive Enzymes<br />
<strong>Meal</strong> 2 approximately 350 calories (Approx. 3 hours later) – 1 can of tuna with 2 tbsp of mayo<br />
with olive oil, 1 handful of almonds<br />
<strong>Meal</strong> 3 approximately 450 calories (Approx. 3 hours later) – 2 leftover Mexicali Pork Chops<br />
with 2 cups of steamed yellow squash.<br />
- Enzyme2Fit Digestive Enzymes<br />
<strong>Meal</strong> 4 approximately 250 calories (Approx. 3 hours later) – 2 scoops of WholeBody Green (or<br />
protein shake of your choice) mixed with 1 scoop of Protein2Fit Vanilla Whey Protein with<br />
water and 1 packet of naturally sweetened powdered drink mix.<br />
<strong>Meal</strong> 5 approximately 400 calories (Approx. 3 hours later) – Spinach egg white omelet- 1/2 cup<br />
of egg whites w/ 1 whole egg, chopped up onions, jalapenos, spinach, mushrooms, red bell<br />
pepper, grated cauliflower and 4 slices cut up turkey lunch meat, covered with salsa.
- Enzyme2Fit Digestive Enzymes<br />
<strong>Meal</strong> 6 approximately 250 calories - (This meal will be used as your pre and post workout<br />
meal depending on when you work out during the day) – 2 scoops of Protein2Fit Vanilla Whey<br />
Protein. Drink ½ of your shake 30 min. before your workout and the other ½ immediately<br />
after<br />
Men’s <strong>Day</strong> 179 <strong>Meal</strong> <strong>Plan</strong><br />
First thing upon waking up is to chug a 16 oz bottle of water<br />
<strong>Meal</strong> 1 approximately 375 calories - Spinach Shake without the ½ banana– (1 scoop of<br />
Protein2Fit Vanilla Whey Protein (or whatever kind you decided to use), 3 cups of spinach, 2<br />
tbsp. of peanut butter, ¾ cup of unsweetened almond milk, 2 cups of ice)<br />
- Multi2Fit Whole Food Multi-Vitamin<br />
- Enzyme2Fit Digestive Enzymes<br />
<strong>Meal</strong> 2 approximately 250 calories (Approx. 3 hours later) - 2 scoops of WholeBody Green (or<br />
protein shake of your choice) mixed with 1 scoop of Protein2Fit Vanilla Whey Protein with<br />
water and 1 packet of naturally sweetened powdered drink mix.<br />
<strong>Meal</strong> 3 approximately 400 calories (Approx. 3 hours later) – Turkey Breast & Berry Salad- 4<br />
slices of lunch turkey meat cut up, 1 handful of almonds, 1 handful of blueberries, 1 handful of<br />
strawberries, 3 cups of mixed green salad, 2 tbsp. light raspberry vinaigrette dressing<br />
- Enzyme2Fit Digestive Enzymes<br />
<strong>Meal</strong> 4 approximately 350 calories (Approx. 3 hours later) – 1 can of tuna with 1 tbsp of Mayo<br />
with olive oil, 1 handful of almonds
<strong>Meal</strong> 5 approximately 450 calories (Approx. 3 hours later) – 2 leftover Mexicali Pork Chops<br />
with 2 cups of steamed zucchini.<br />
- Enzyme2Fit Digestive Enzymes<br />
<strong>Meal</strong> 6 approximately 250 calories - (This meal will be used as your pre and post workout<br />
meal depending on when you work out during the day) – 2 scoops of Protein2Fit Vanilla Whey<br />
Protein . Drink ½ of your shake 30 min. before your workout and the other ½ immediately<br />
after<br />
Men’s <strong>Day</strong> 180 <strong>Meal</strong> <strong>Plan</strong><br />
First thing upon waking up is to chug a 16 oz bottle of water<br />
<strong>Meal</strong> 1 approximately 375 calories- Spinach Shake without the ½ banana– (1 scoop of<br />
Protein2Fit Vanilla Whey Protein (or whatever kind you decided to use), 3 cups of spinach, 2<br />
tbsp. of peanut butter, ¾ cup of unsweetened almond milk, 2 cups of ice)<br />
- Multi2Fit Whole Food Multi-Vitamin<br />
- Enzyme2Fit Digestive Enzymes<br />
<strong>Meal</strong> 2 approximately 300 calories (Approx. 3 hours later) - 1 handful of strawberries, 1<br />
handful of cashews, 1 low sugar/high fiber protein bar. We use Quest Protein Bar<br />
<strong>Meal</strong> 3 approximately 450 calories (Approx. 3 hours later) – Turkey Breast Salad- 4 slices of<br />
lunch turkey meat cut up, 1 handful of almonds, 1 handful of cashews, 1/2 bell pepper<br />
chopped, 3 cups of mixed green salad, 2 tbsp. light raspberry vinaigrette dressing.<br />
- Enzyme2Fit Digestive Enzymes
<strong>Meal</strong> 4 approximately 250 calories (Approx. 3 hours later) – 2 scoops of WholeBody Green (or<br />
protein shake of your choice) mixed with 1 scoop of Protein2Fit Vanilla Whey Protein and 1<br />
packet of naturally sweetened powdered drink mix.<br />
<strong>Meal</strong> 5 approximately 500 calories (Approx. 3 hours later) – 2 cups of Low Carb Turkey Chili<br />
Recipe with 2 cups of steamed Kale/Broccoli mix with zero calorie butter spray (optional). **WE<br />
WILL BE DOUBLING THIS RECIPE http://www.fit2fat2fit.com/blog/details/557/day-72. Seal your<br />
leftovers properly in a Tupperware container to make sure it lasts for the next few days.<br />
- Enzyme2Fit Digestive Enzymes<br />
** <strong>Meal</strong> 6 approximately 250 calories - (This meal will be used as your pre and post workout<br />
meal depending on when you work out during the day) – 2 scoops of Protein2Fit Vanilla Whey<br />
Protein. Drink ½ of your shake 30 min. before your workout and the other ½ immediately<br />
after<br />
Men’s <strong>Day</strong> 181 <strong>Meal</strong> <strong>Plan</strong><br />
First thing upon waking up is to chug a 16 oz bottle of water<br />
<strong>Meal</strong> 1 approximately 375 calories- Spinach Shake without the ½ banana– (1 scoop<br />
of Protein2Fit Vanilla Whey Protein (or whatever kind you decided to use), 3 cups of spinach, 2<br />
tbsp. of peanut butter, ¾ cup of unsweetened almond milk, 2 cups of ice)<br />
- Multi2Fit Whole Food Multi-Vitamin<br />
- Enzyme2Fit Digestive Enzymes<br />
<strong>Meal</strong> 2 approximately 250 calories (Approx. 3 hours later) -1 handful of cashews, 1 low<br />
sugar/high fiber protein bar. We use Quest Protein Bar
<strong>Meal</strong> 3 approximately 500 calories (Approx. 3 hours later) – 2 cups of leftover Low Carb<br />
Turkey Chili with 2 cups of kale/broccoli mix with zero calorie butter spray<br />
- Enzyme2Fit Digestive Enzymes<br />
<strong>Meal</strong> 4 approximately 300 calories (Approx. 3 hours later) – 2 scoops of WholeBody Green (or<br />
protein shake of your choice) mixed with 1.5 scoops of Protein2Fit Vanilla Whey Protein with<br />
water and 1 packet of naturally sweetened powdered drink mix.<br />
<strong>Meal</strong> 5 approximately 400 calories (Approx. 3 hours later) – Spinach egg white omelet- 1/2 cup<br />
of egg whites w/ 1 whole egg, chopped up onions, jalapenos, spinach, mushrooms, red bell<br />
pepper, grated cauliflower and 4 slices cut up turkey bacon, covered with salsa<br />
- Enzyme2Fit Digestive Enzymes<br />
<strong>Meal</strong> 6 approximately 250 calories - (This meal will be used as your pre and post workout<br />
meal depending on when you work out during the day) – 2 scoops of Protein2Fit Vanilla Whey<br />
Protein. Drink ½ of your shake 30 min. before your workout and the other ½ immediately<br />
after<br />
Men’s <strong>Day</strong> 182 <strong>Meal</strong> <strong>Plan</strong><br />
First thing upon waking up is to chug a 16 oz bottle of water<br />
<strong>Meal</strong> 1 approximately 375 calories- Spinach Shake without the ½ banana– (1 scoop of<br />
Protein2Fit Vanilla Whey Protein (or whatever kind you decided to use), 3 cups of spinach, 2<br />
tbsp. of peanut butter, ¾ cup of unsweetened almond milk, 2 cups of ice)<br />
- Multi2Fit Whole Food Multi Vitamin<br />
- Enzyme2Fit Digestive Enzymes
<strong>Meal</strong> 2 approximately 350 calories (Approx. 3 hours later) – 1 can of tuna with 2 tbsp. of mayo<br />
with olive oil, 1 handful of almonds<br />
<strong>Meal</strong> 3 approximately 500 calories (Approx. 3 hours later) – 2 cups of leftover Low Carb<br />
Turkey Chili with 2 cups of kale/broccoli mix with zero calorie butter spray.<br />
- Enzyme2Fit Digestive Enzymes<br />
<strong>Meal</strong> 4 approximately 250 calories (Approx. 3 hours later) – 2 scoops of WholeBody Green (or<br />
protein shake of your choice) mixed with 1 scoop of Protein2Fit Vanilla Whey Protein with<br />
water and 1 packet of naturally sweetened powdered drink mix<br />
<strong>Meal</strong> 5 approximately 500 calories (Approx. 3 hours later) – Caramelized Onion Glazed<br />
Salmon- 4 filets of salmon, 1 white onion, 8 slices of turkey bacon, 1/3 cup low calorie brown<br />
sugar. Directions: Preheat oven to 350 degrees. Cut the onion into small slices. Cut the slices of<br />
turkey bacon into thirds. Spray 9x13 pan with cooking spray. Place filets of salmon in the 9x13<br />
pan. Place slices of onion on each salmon. Next, layer each salmon with turkey bacon. Then,<br />
sprinkle the low calorie brown sugar on top of each salmon. Cover the top of the pan with foil<br />
and cook for 20 minutes. Remove foil and bake for 10 more minutes or until salmon is cooked<br />
all the way through. Eat 1 Filet tonight with about 2 cups of steamed green beans on the side.<br />
Save the other filets for tomorrow.<br />
- Enzyme2Fit Digestive Enzymes<br />
<strong>Meal</strong> 6 approximately 250 calories - (This meal will be used as your pre and post workout<br />
meal depending on when you work out during the day) – 2 scoops of Protein2Fit Vanilla Whey<br />
Protein. Drink ½ of your shake 30 min. before your workout and the other ½ immediately<br />
after<br />
Men’s <strong>Day</strong> 183 <strong>Meal</strong> <strong>Plan</strong><br />
First thing upon waking up is to chug a 16 oz bottle of water
<strong>Meal</strong> 1 approximately 375 calories – Spinach Shake without the ½ banana– (1 scoop of<br />
Protein2Fit Vanilla Whey Protein (or whatever kind you decided to use), 3 cups of spinach, 2<br />
tbsp. of peanut butter, ¾ cup of unsweetened almond milk, 2 cups of ice)<br />
- Multi2Fit Whole Food Multi-Vitamin<br />
- Enzyme2Fit Digestive Enzymes<br />
<strong>Meal</strong> 2 approximately 250 calories (Approx. 3 hours later) - 1 handful of cashews, 1 low<br />
sugar/high fiber protein bar. We use Quest Protein Bar<br />
<strong>Meal</strong> 3 approximately 500 calories (3 hours later) – Salmon Salad- 1 leftover salmon from last<br />
night, 1 handful of almonds, ½ a bell pepper chopped, 3 cups of mixed green salad, 2 tbsp. oilbased<br />
dressing.<br />
- Enzyme2Fit Digestive Enzymes<br />
<strong>Meal</strong> 4 approximately 300 calories (Approx. 3 hours later) – 2 scoops of WholeBody Green (or<br />
protein shake of your choice) mixed with 1.5 scoop of Protein2Fit Vanilla Whey Protein with<br />
water and 1 packet of naturally sweetened powdered drink mix<br />
<strong>Meal</strong> 5 approximately 700-800 calories (Approx. 3 hours later) – CHEAT MEAL!!!<br />
- Enzyme2Fit Digestive Enzymes<br />
** Please note that all supplements found in this week’s meal plan can be found on our site<br />
for additional information or to purchase: http://supplements.fit2fat2fit.com/