Womens Week 8 meal plan - Fit2Fat2Fit

Lynn’s Day 51 Meal Plan (Sunday December 25, 2011) 

First thing upon waking up is to chug a 16 oz bottle of water 

Meal 1 approximately 250 calories – WholeBody Green drink (2 scoops of WholeBody Green 

“Fruit Blend”, ¼ cup Greek Yogurt, mixed together in a shaker with 10 oz of cold water) 

-Multi vitamin & Fish Oil supplement as you drink the WholeBody Green drink. 

Meal 2 approximately 200 calories (3 hours later) –1 serving of cashews (or almonds), 1 apple, 

1 16 oz bottle of water 

Meal 3 approximately 450 calories (3 hours later) – Spinach Shake (1.5 scoops of IsaPro Vanilla 

Whey Protein (or whatever kind you decided to use), 3 cups of spinach, ½ banana, 2 tbsp of 

peanut butter, ¾ cup of unsweetened almond milk, 2 cups of ice) 

Meal 4 approximately 200 calories (3 hours later) –1 Isagenix FiberSnacks Peanut Chocolate 

Chew Bar (Or substitute for a protein bar that has low sugar, high protein, high fiber) & 1 16oz 

bottle of water 

Meal 5 (Approx. 3 hours later) – Enjoy your Christmas Dinner, but follow these rules - 

http://www.fit2fat2fit.com/2011/12/healthy-holiday-tips-recipes/ 

*Make sure to drink water consistently throughout the day. The amount of water varies per 

person, but you should have at least 1 clear urination per day. 

***CHRISTMAS DAY. FEEL FREE TO PICK 1 “CHEAT/TREAT” MEAL FOR TODAY 

AND YOUR OTHER 4 MEALS SHOULD BE HEALTHY*** 

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Lynn’s Day 52 Meal Plan (Monday December 26, 2011) 

First thing upon waking up is to drink a 16oz bottle of water 

Meal 1 approximately 150 calories- WholeBody Green drink (2 scoops of WholeBody Green 

“Green Blend”, 1 packet of lemonade mix that you put into water bottles, mix in a shaker with 

10-12 oz of cold water) 


Meal 2 approximately 300 calories (Approx. 3 hours later) –1 handful of blueberries and 2 

tbsp. of peanut butter with celery. 

Meal 3 approximately 400 calories (3 hours later) – Approximately 2 cups of left over 

Christmas Dinner (small portions) 

Meal 4 approximately 200 calories (3 hours later) –1 protein bar (low-carb, high fiber, high 

protein), 1 handful of cashews 

Meal 5 approximately 500 calories (Approx. 3 hours later) – 2 filets of Salmon Recipe – Preheat 

oven to 350 degrees. Spray 9x13 pan with cooking spray. Place 4-6 filets of salmon in the 9x13 

pan. In a bowl, combine 1/3 cup of Italian dressing with 2 Tablespoons of lemon juice & mix. 

Pour Italian dressing/lemon juice mixture over the salmon. Then top the salmon with sliced 

mushrooms covering each filet. Cover 9x13 pan with foil. Bake for 15 minutes. Remove foil and 

bake 15 more minutes or until salmon is cooked. Eat with some steamed zucchini. (**Bake an 

Extra Salmon for tomorrow**) 

Meal 6 approximately 100 calories - (This meal will be used as your pre and post workout 

meal depending on when you work out during the day) –Mix 1 scoop Isagenix Vanilla Whey 

Protein (or whatever brand you have) to 4-6 fl. Oz of water. Drink 1/4 protein shake before 

workout (approx. 45-30 min. before exercise) and the other 3/4 of the protein shake after 

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your workout. 



Lynn’s Day 53 Meal Plan (Tuesday December 27, 2011) 





Meal 2 approximately 250 calories (3 hours later) – 1 banana with 2 tbsp. of peanut butter, 

Meal 3 approximately 400 calories (Approx. 3 hours later) – Salmon Salad (You can use turkey 

meat or chicken if you prefer)-1 left over cooked salmon (warm or cold), 1 handful of almonds, 

1 handful of blueberries, 1 handful of strawberries, mixed green salad, covered with a raspberry 

vinaigrette dressing. 

Meal 4 approximately 250 calories (3 hours later) –1 Isagenix SlimCakes Oatmeal Berry Cookie 

& 1 apple 

Meal 5 approximately 400 (3 hours later) – Spinach Shake (1 scoop of IsaPro Vanilla Whey 

Protein (or whatever kind you decided to use), 3 cups of spinach, ½ banana, 2 tbsp of peanut 

butter, ¾ cup of unsweetened almond milk, 2 cups of ice) *You can substitute a Pumpkin 

Protein Shake instead if you prefer. Recipe and video on website. 



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Lynn’s Day 54 Meal Plan (Wednesday December 28, 2011) 






Meal 2 approximately 300 calories (3 hours later) –1 banana with 2 tbsp. of peanut butter, 1 

handful of cashews 

Meal 3 approximately 400 calories (Approx. 3 hours later) –4 slices of lunch turkey meat (or 

leftover chicken) cut up, 1 handful of almonds, 1 handful of blueberries, 1 handful of 

strawberries, mixed green salad, covered with a raspberry vinaigrette dressing. 

Meal 4 approximately 200 calories (3 hours later) – 1 handful of blueberries & 1 Isagenix 

SlimCakes Oatmeal Berry Cookie 

Meal 5 approximately 400 calories (Approx. 3 hours later) – 2 cups of seasoned chicken breast 

cooked with red and yellow peppers and onions, covered in salsa. Steamed asparagus (separate 

and add zero calories butter spray & sea salt for extra flavor if needed) 





your workout. 

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**We will be cooking a large batch of chicken breast all at once to save and use as leftovers 

for the next several days. Seal tight in Tupperware containers so it will last longer. You can 

substitute for any of the previous Chicken/Meat recipes seen previous weeks if you prefer. 


person, but you should have 1 clear urination per day. 

Lynn’s Day 55 Meal Plan (Thursday December 29, 2011) 





Meal 2 approximately 300 calories (3 hours later) –1 grapefruit, 1 handful of baby carrots, 1 

low sugar protein bar 

Meal 3 approximately 400 calories (Approx. 3 hours later) – 2 cups of leftover chicken breast 

covered with salsa. 1 cup of left over asparagus 

Meal 4 approximately 250 calories (3 hours later) – 1 handful of raspberries, 1 handful of 

almonds 

Meal 5 approximately 500 calories (Approx. 3 hours later) – 2 small filets of salmon (or 1 large 

salmon) covered with mayo w/ olive oil and sprinkled with sea salt (or you can season it anyway 

you like), baked in the oven, while covered in foil (or some other fish prepared to your taste) 

and some steamed cauliflower (with zero calorie butter spray if you want more flavoring). 



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Lynn’s Day 56 Meal Plan (Friday December 30, 2011) 


Meal 1 approximately 400 calories – Pumpkin Pie Protein Shake - 1 scoop of IsaPro Vanilla 

Whey Protein (or any brand of vanilla whey protein), 1/2 cup of unsweetened almond milk, 1/2 

banana, 1/4 cup of pumpkin puree, 1/8 tsp of nutmeg, 1/4 tsp of cinnamon, 1/4 tsp of vanilla, 3 

handfuls of ice 

-Multi vitamin & Fish Oil supplement 

Meal 2 approximately 200 calories (3 hours later) –2 tbsp. of peanut butter with celery. 

Meal 3 approximately 450 calories (3 hours later) – Tuna Sandwich- 2 pieces whole wheat 

bread, tuna in a can (drained) & mixed w/ approximately 2 tablespoons of Mayo w/ Olive Oil 

(add chunks of celery if desired). I like to toast the bread and then load as much tuna as 

possible. Whatever tuna doesn’t fit on the sandwich I still eat without bread. 

Meal 4 approximately 200 calories (3 hours later) – 1 Isagenix FiberSnacks Peanut Chocolate 

Chew Bar (Or substitute for a protein bar that has low sugar, high protein, high fiber), 1 apple 

Meal 5 approximately 400 calories (3 hours later) – Seasoned fajita meat with sliced 

avocadoes, red and yellow peppers, grilled onions, in a low-carb tortilla (1 tortilla) 





your workout. 


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Lynn’s Day 57 Meal Plan (Saturday December 31, 2011) 






Meal 2 approximately 200 calories (Approx. 3 hours later) – 2 tbsp. of peanut butter with 

celery. 

Meal 3 approximately 400 calories (3 hours later) – Spinach egg white omelet (1/2 cup of egg 

whites w/ 1 whole egg, chopped up onions, jalapenos, spinach, mushrooms, red bell pepper, 

and left over fajita meat, covered with salsa). 

Meal 4 approximately 350 calories (Approx. 3 hours later) – 1 banana with 2 tbsp. of peanut 

butter, 1 small handful of almonds, 1 apple 

Meal 5 approximately 400 calories (Approx. 3 hours later) – Spinach Shake (1 scoop of IsaPro 

Vanilla Whey Protein (or whatever kind you decided to use), 3 cups of spinach, ½ banana, 2 tbsp 

of peanut butter, ¾ cup of unsweetened almond milk, 2 cups of ice) 



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Womens Week 8 meal plan - Fit2Fat2Fit

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