Week 14 - Fit2Fat2Fit
Week 14 - Fit2Fat2Fit
Week 14 - Fit2Fat2Fit
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Lyn nn’s Day 93 9 Meal Pla an (Sundayy<br />
Februaryy<br />
5, 2012)<br />
First thing g upon wakin ng up is to chug<br />
a 16 oz bo ottle of waterr<br />
Meal 1 ap pproximately y 335 calories – WholeBody<br />
Green drinkk<br />
(1 cup applee<br />
juice (lite), 1/2 c nonfat plain<br />
Greek yog gurt, 1/2 bana ana (frozen), 3 strawberrie es (frozen), 1 scoop WBG ggreen<br />
blend, 1 scoop WBGG<br />
fruit<br />
blend, 1/4 4 t vitamin C powder OR 1 orange (just squeeze juicee<br />
into blendeer)-<br />
Mix well in<br />
blender)<br />
-Multi vita amin & Fish Oil O supplemen nt as you drin nk the WholeBBody<br />
Green ddrink.<br />
Meal 2 ap pproximately y 200 calories (Approx. 3 hours h later) – –2 tbsp of Peaanut<br />
Butter wwith<br />
Celery<br />
Meal 3 ap pproximately y 400 calories – 1.5 cups of beef fajita meeat<br />
cooked annd<br />
sautéed witth<br />
onions andd<br />
red<br />
and yellow w peppers with<br />
steamed bro occoli on the side. s **<br />
Meal 4 ap pproximately y 150 calories (Approx. 3 hours h later) – –1 Isagenix SlimCakes<br />
Oatmmeal<br />
Berry Coookie<br />
& 1 small handful of ra aspberries.<br />
Meal 5 ap pproximately y 500-700 calo ories (Approx x. 3 hours lateer)<br />
– **SUPER<br />
BOWL SUNDAY**<br />
CHEAT/TR REAT MEAL. KEEP K IT UNDE ER 700 CALOR RIES EVEN IF YYOUR<br />
TEAM WWINS<br />
(CELEBRATORY<br />
DESSSERT)<br />
OR LOSES S (EATING YOU URSELF INTO A DEPRESSIO ON)!<br />
** We are e cooking eno ough beef faji ita meat to ha ave leftovers for the next couple days. Seal tight in<br />
Tupperwa are containers<br />
to preserve e well.
Lyn nn’s Day 94 4 Meal Pla an (Mondaay<br />
Februarry<br />
6, 2012)<br />
First thing g upon wakin ng up is to dri ink a 16oz bo ottle of waterr<br />
Meal 1 ap pproximately y 280 calories – WholeBody<br />
Green drinkk<br />
(2 scoops off<br />
WholeBodyy<br />
Green “Fruitt<br />
Blend”, ¼ cup Greek Yo ogurt, 1 packet<br />
naturally sweetened<br />
strrawberry<br />
lemmonade<br />
mixedd<br />
together in a<br />
shaker with<br />
10 oz of co old water)<br />
-Multi vita amin & Fish Oil O supplemen nt as you drin nk the WholeBBody<br />
Green ddrink.<br />
Meal 4 ap pproximately y 220 calories (Approx. 3 hours h later) – –1 Isagenix FibberSnacks<br />
Peaanut<br />
Chocolate<br />
Chew Bar (Or substitut te for a protein<br />
bar that ha as low sugar, high protein, , high fiber), 1 handful of<br />
blueberrie es.<br />
Meal 3 ap pproximately y 400 calories (3 hours late er) – 1 cup of leftover fajitta<br />
meat, red aand<br />
yellow beell<br />
peppers, small s handful<br />
of almonds all over a mix xed dark leaf ggreen<br />
salad wwith<br />
olive oil & vinegar dreessing<br />
Meal 4 ap pproximately y 220 calories (3 hours late er) –1 cup of ccarrots<br />
& 1 seerving<br />
(approox.<br />
1 oz) of<br />
almonds<br />
Meal 5 ap pproximately y 412 calories (Approx. 3 hours h later) – 1 serving of tthis<br />
month’s winning recippe.<br />
Here’s the e recipe - http p://www.fit2f fat2fit.com/2 2012/02/january-contest-wwinners/<br />
Meal 6 ap pproximately y 100 calories - (This meal will be used as your pre aand<br />
post worrkout<br />
meal<br />
dependin ng on when yo ou work out during the da ay) –Mix 1 sccoop<br />
Isagenixx<br />
Vanilla Wheey<br />
Protein (orr<br />
whatever r brand you have) h to 4-6 fl l. Oz of water r. Drink 1/4 pprotein<br />
shakee<br />
before workkout<br />
(approxx.<br />
45-<br />
30 min. before<br />
exercis se) and the ot ther 3/4 of th he protein shhake<br />
after youur<br />
workout.<br />
*Make su ure to drink water w consiste ently through hout the day. . The amountt<br />
of water varies<br />
per person,<br />
but you should<br />
have at a least 1 clea ar urination per p day.<br />
** Recipe e for tonight will w make 4 fi illets of Salmon.<br />
Lynn andd<br />
I are each having<br />
one annd<br />
each saving<br />
one<br />
for tomor rrow’s lunch.
Lyn nn’s Day 95 5 Meal Pla an (Tuesdaay<br />
Februarry<br />
7, 2012)<br />
First thing g upon wakin ng up is to chug<br />
a 16 oz bo ottle of waterr<br />
Meal 1 ap pproximately y 335 calories – WholeBody<br />
Green drinkk<br />
(1 cup applee<br />
juice (lite), 1/2 c nonfat plain<br />
Greek yog gurt, 1/2 bana ana (frozen), 3 strawberrie es (frozen), 1 scoop WBG ggreen<br />
blend, 1 scoop WBGG<br />
fruit<br />
blend, 1/4 4 t vitamin C powder OR 1 orange (just squeeze juicee<br />
into blendeer)-<br />
Mix well in<br />
blender)<br />
-Multi vita amin & Fish Oil O supplemen nt as you drin nk the WholeBBody<br />
Green ddrink.<br />
Meal 2 ap pproximately y 250 calories (3 hours late er) – 1 bananaa<br />
with 2 tbspp.<br />
of peanut butter,<br />
Meal 3 ap pproximately y 450 calories (Approx. 3 hours h later) – 1 salmon fileet<br />
leftover froom<br />
last night’ s<br />
recipe ove er a mixed da ark green sala ad covered wi ith the salsa ffrom<br />
the samme<br />
recipe fromm<br />
last night thhat<br />
was leftov ver as well.<br />
Meal 4 ap pproximately y 220 calories (3 hours late er) –1 cup of ccarrots,<br />
1 serrving<br />
(1 oz) off<br />
cashews<br />
Meal 5 ap pproximately y 400 (3 hours s later) – Spin nach Shake (11<br />
scoop of IsaPro<br />
Vanilla WWhey<br />
Protein (or<br />
whatever kind you dec cided to use), 3 cups of spinach,<br />
½ banaana,<br />
2 tbsp off<br />
peanut butter,<br />
¾ cup of<br />
unsweete ened almond milk, 2 cups of o ice) *You can c substitutee<br />
a Pumpkin PProtein<br />
Shakee<br />
instead if yoou<br />
prefer. Re ecipe and vide eo on website e.<br />
*Make su ure to drink water w consiste ently through hout the day. . The amountt<br />
of water varies<br />
per person,<br />
but you should<br />
have at a least 1 clea ar urination per p day.
Lynn n’s Day 96 Meal Plan (Wednesdday<br />
Februaary<br />
8, 20122)<br />
First thing g upon wakin ng up is to chug<br />
a 16 oz bo ottle of waterr<br />
Meal 1 ap pproximately y 150 calories-<br />
WholeBody y Green drink (2 scoops of WholeBody GGreen<br />
“Greenn<br />
Blend”, 1 packet of lem monade mix that<br />
you put into<br />
water boottles,<br />
mix in a shaker with 10-12 oz of ccold<br />
water)<br />
-Multi vita amin & Fish Oil O supplemen nt as you drin nk the WholeBBody<br />
Green ddrink.<br />
Meal 2 ap pproximately y 300 calories (3 hours late er) –1 apple wwith<br />
2 tbsp. oof<br />
peanut buttter,<br />
1 handful<br />
of<br />
cashews<br />
Meal 3 ap pproximately y 450 calories (3 hours late er) – Tuna Sanndwich-<br />
2 pieeces<br />
whole wheat<br />
bread, tuna<br />
in a can (d drained) & mixed<br />
w/ appro oximately 2 ta ablespoons oof<br />
Mayo w/ Olive<br />
Oil. I toasst<br />
the bread aand<br />
then load as much tuna<br />
as possible.<br />
Whatever tu una doesn’t fiit<br />
on the sanddwich<br />
I still eaat<br />
without brread.<br />
Meal 4 ap pproximately y 200 calories (3 hours late er) – 1 handfuul<br />
of blueberrries<br />
& 1 Isageenix<br />
SlimCakess<br />
Oatmeal Berry B Cookie<br />
Meal 5 ap pproximately 500 5 calories (A Approx. 3 hou urs later) – BBBQ<br />
Chicken Lettuce<br />
Wrapss<br />
with grilled<br />
asparagus s. You’ll want to eat appro oximately 2 ch hicken breasts<br />
worth of the<br />
recipe so thhat<br />
may be 3-4<br />
wraps dep pending on th he size of you ur lettuce. Here’s<br />
the recippe<br />
-<br />
http://ww ww.fit2fat2fit.com/2011/1<br />
12/day-37/. Here’s H the viddeo<br />
-<br />
http://ww ww.fit2fat2fit.com/2011/1<br />
12/bbq-chicke en-lettuce-wrrap-recipe/<br />
Meal 6 ap pproximately y 100 calories - (This meal will be used as your pre aand<br />
post worrkout<br />
meal<br />
dependin ng on when yo ou work out during the da ay) –Mix 1 sccoop<br />
Isagenixx<br />
Vanilla Wheey<br />
Protein (orr<br />
whatever r brand you have) h to 4-6 fl l. Oz of water r. Drink 1/4 pprotein<br />
shakee<br />
before workkout<br />
(approxx.<br />
45-<br />
30 min. before<br />
exercis se) and the ot ther 3/4 of th he protein shhake<br />
after youur<br />
workout.<br />
**We will l be cooking a large batch of o BBQ Chicke en Lettuce Wraaps<br />
all at once<br />
to save and use as leftovvers<br />
for the ne ext several day ys. Seal tight in i Tupperware<br />
containers sso<br />
it will last llonger.
Lyn nn’s Day 97 7 Meal Plan<br />
(Thursdaay<br />
Februarry<br />
9, 2012) )<br />
First thing g upon wakin ng up is to chug<br />
a 16 oz bo ottle of waterr<br />
Meal 1 ap pproximately y 335 calories – WholeBody<br />
Green drinkk<br />
(1 cup applee<br />
juice (lite), 1/2 c nonfat plain<br />
Greek yog gurt, 1/2 bana ana (frozen), 3 strawberrie es (frozen), 1 scoop WBG ggreen<br />
blend, 1 scoop WBGG<br />
fruit<br />
blend, 1/4 4 t vitamin C powder OR 1 orange (just squeeze juicee<br />
into blendeer)-<br />
Mix well in<br />
blender)<br />
-Multi vita amin & Fish Oil O supplemen nt as you drin nk the WholeBBody<br />
Green ddrink.<br />
Meal 2 ap pproximately y 300 calories (3 hours late er) –1 bananaa<br />
with 2 tbsp. . of peanut buutter,<br />
1 handfful<br />
of<br />
cashews<br />
Meal 3 ap pproximately y 400 calories (Approx. 3 hours h later) – Equivalent oof<br />
1.5-2 chickeen<br />
breast of<br />
leftover BBQ B chicken le ettuce wraps with some le eftover asparaagus<br />
Meal 4 ap pproximately y 150-200 calo ories (3 hours s later) –1 prootein<br />
bar (loww-carb,<br />
high ffiber,<br />
high prootein)<br />
Meal 5 ap pproximately y 400 calories – Spinach eg gg white omelet<br />
(1/2 cup oof<br />
egg whites w/ 1 whole eegg,<br />
chopped up onions, jal lapenos, spinach,<br />
mushroo oms, red bell pepper, grated<br />
caulifloweer<br />
and turkey<br />
lunch mea at (or leftover<br />
chicken), co overed with sa alsa)<br />
*Make su ure to drink water w consiste ently through hout the day. . The amountt<br />
of water varies<br />
per person,<br />
but you should<br />
have at a least 1 clea ar urination per p day.
First thing g upon wakin ng up is to chug<br />
a 16 oz bo ottle of waterr<br />
Meal 1 ap pproximately y 300 calories – Pumpkin Pie<br />
Protein Shake<br />
– 1.5 scooops<br />
of IsaPro Vanilla Wheyy<br />
Protein (or r any brand of<br />
vanilla whey y protein), 1/ /2 cup of unswweetened<br />
almmond<br />
milk, 1/ /2 banana, 1/ /4 cup<br />
of pumpk kin puree, 1/8 8 tsp of nutme eg, 1/4 tsp of f cinnamon, 11/4<br />
tsp of vanilla,<br />
1 packet Stevia (Triviaa<br />
or<br />
Splenda ok o substitutions),<br />
3 handfuls<br />
of ice & ble end all togethher.<br />
-Multi vita amin & Fish Oil O supplemen nt<br />
Lyn nn’s Day 98 9 Meal Pla an (Friday February 10, 2012)<br />
Meal 2 ap pproximately y 200 calories (3 hours late er) – 1 Isagenix<br />
FiberSnackks<br />
Peanut Choocolate<br />
Cheww<br />
Bar<br />
(Or substi itute for a pro otein bar that t has low suga ar, high proteein,<br />
high fiberr),<br />
1 apple<br />
Meal 3 ap pproximately y 400 calories (3 hours late er) – 1 cup lefftover<br />
BBQ chiicken,<br />
red andd<br />
yellow peppeers<br />
on a mixed d green salad with romaine e lettuce and spinach s covereed<br />
with an oil based vinaigrrette<br />
dressing<br />
Meal 4 ap pproximately y 150 calories-<br />
WholeBody y Green drink (2 scoops of WholeBody GGreen<br />
“Greenn<br />
Blend”, 1 packet of lem monade mix that<br />
you put into<br />
water boottles,<br />
mix in a shaker with 10-12 oz of ccold<br />
water)<br />
Meal 5 ap pproximately y 412 calories (Approx. 3 hours h later) – 1 serving of tthis<br />
month’s winning recippe.<br />
Here’s the e recipe - http p://www.fit2f fat2fit.com/2 2012/02/january-contest-wwinners/<br />
Meal 6 ap pproximately y 100 calories - (This meal will be used as your pre aand<br />
post worrkout<br />
meal<br />
dependin ng on when yo ou work out during the da ay) –Mix 1 sccoop<br />
Isagenixx<br />
Vanilla Wheey<br />
Protein (orr<br />
whatever r brand you have) h to 4-6 fl l. Oz of water r. Drink 1/4 pprotein<br />
shakee<br />
before workkout<br />
(approxx.<br />
45-<br />
30 min. before<br />
exercis se) and the ot ther 3/4 of th he protein shhake<br />
after youur<br />
workout.<br />
*Make su ure to drink water w consiste ently through hout the day. . The amountt<br />
of water varies<br />
per person,<br />
but you should<br />
have at a least 1 clea ar urination per p day.
Lynn n’s Day 99 Meal Plan n (Saturday<br />
Februaryy<br />
11, 20122)<br />
First thing g upon wakin ng up is to chug<br />
a 16 oz bo ottle of waterr<br />
Meal 1 ap pproximately y 335 calories – WholeBody<br />
Green drinkk<br />
(1 cup applee<br />
juice (lite), 1/2 c nonfat plain<br />
Greek yog gurt, 1/2 bana ana (frozen), 3 strawberrie es (frozen), 1 scoop WBG ggreen<br />
blend, 1 scoop WBGG<br />
fruit<br />
blend, 1/4 4 t vitamin C powder OR 1 orange (just squeeze juicee<br />
into blendeer)-<br />
Mix well in<br />
blender)<br />
-Multi vita amin & Fish Oil O supplemen nt as you drin nk the WholeBBody<br />
Green ddrink.<br />
Meal 2 ap pproximately y 200 calories (3 hours late er) – 1 small hhandful<br />
of rasspberries<br />
& 1 Isagenix<br />
SlimCakes s Oatmeal Berry<br />
Cookie<br />
Meal 3 ap pproximately y 450 calories (Approx. 3 hours h later) – 1 salmon fileet<br />
leftover froom<br />
last night’ s<br />
recipe ove er a mixed da ark green sala ad covered wi ith the salsa ffrom<br />
the samme<br />
recipe.<br />
Meal 4 ap pproximately y 250 calories (3 hours late er) –1 handfuul<br />
of blueberriies,<br />
1 low suggar<br />
protein baar<br />
Meal 5 ap pproximately y 400 calories (Approx. 3 hours h later) – Spinach Shaake<br />
(1 scoop oof<br />
IsaPro Vanilla<br />
Whey Pro otein (or what tever kind you<br />
decided to use), 3 cups oof<br />
spinach, ½ banana, 2 tbbsp<br />
of peanut<br />
butter, ¾ cup of unswe eetened almo ond milk, 2 cu ups of ice)<br />
*Make su ure to drink water w consiste ently through hout the day. . The amountt<br />
of water varies<br />
per person,<br />
but you should<br />
have at a least 1 clea ar urination per p day.