Women's Day 71 Meal Plan - Fit2Fat2Fit
Women's Day 71 Meal Plan - Fit2Fat2Fit
Women's Day 71 Meal Plan - Fit2Fat2Fit
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Women’s <strong>Day</strong> <strong>71</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 215 calories – WholeBody Green Drink (2 scoops of WholeBody Green<br />
with 1 scoop of Womens Whey Vanilla Protein 1 flavored lemonade packet).<br />
- Multi2Fit Whole Food Multi-Vitamin<br />
- Enzyme2Fit Digestive Enzymes<br />
<strong>Meal</strong> 2 approximately 225 calories (3 hours later) – 1 handful of blueberries & 1 Quest Protein<br />
Bar<br />
<strong>Meal</strong> 3 approximately 400 calories (3 hours later) – 1 cup of leftover fajita meat or if that’s ran<br />
out fresh turkey lunch meat, 1 pepper (your choice) cut into slices, mixed green salad, covered<br />
with a vinaigrette dressing.<br />
- Enzyme2Fit Digestive Enzymes<br />
<strong>Meal</strong> 4 approximately 300 calories (3 hours later) – 1 banana with 1 tbsp. of peanut butter, 1<br />
small handful of almonds, 1 apple<br />
<strong>Meal</strong> 5 approximately 400 calories (Approx. 3 hours later) – Spinach Shake (1.5 scoops of<br />
Womens Whey Vanilla Protein, 3 cups of spinach, ½ banana, 2 tbsp of peanut butter, ¾ cup of<br />
unsweetened almond milk, 2 cups of ice).<br />
- Enzyme2Fit Digestive Enzymes<br />
*Make sure to drink water consistently throughout the day. The amount of water varies per<br />
person, but you should have 1 clear urination per day.
** 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 />
Women’s <strong>Day</strong> 72 <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 175 calories– WholeBody Green Drink (2 scoops of WholeBody Green<br />
“Fruit Blend”, ¼ cup Greek Yogurt, mixed together in a shaker with 10 oz of cold water)<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 blueberries and 2 tbsp.<br />
of peanut butter with celery.<br />
<strong>Meal</strong> 3 approximately 400 calories (Approx. 3 hours later) – Spinach Shake (1 scoop of<br />
Womens Whey Vanilla Protein, 3 cups of spinach, ½ banana, 2 tbsp of peanut butter, ¾ cup of<br />
unsweetened almond milk, 2 cups of ice).<br />
- Enzyme2Fit Digestive Enzymes<br />
<strong>Meal</strong> 4 approximately 175 calories (Approx. 3 hours later) –1 Quest Protein<br />
<strong>Meal</strong> 5 approximately 500 calories (Approx. 3 hours later) – 2 cups of tonight’s recipe w/<br />
steamed asparagus<br />
- Enzyme2Fit Digestive Enzymes<br />
**HERE’S THE RECIPE WE’LL BE MAKING TONIGHT – LOW CARB CHILI**
Ingredients:<br />
1 cup fresh onion, chopped 2 cloves garlic, minced 3 tbsp olive oil 2 lbs. of lean ground turkey 4<br />
slices of turkey bacon 2 cups tomatoes, undrained (fresh is best, but one 14 oz can diced<br />
tomatoes works too) 2 cups of beef broth (one 14 oz can) 2 tsp salt 2 tsp black pepper 2 bay<br />
leaves 1 tsp oregano 1/4 tsp crushed whole cumin 2 1/2 tbsp chili powder<br />
Instructions:<br />
1. In a pan, cook the garlic, chopped onions, olive oil, chopped up turkey bacon and ground<br />
turkey together over medium heat for about 10 to 15 minutes or until all the red in the turkey<br />
has turned gray or brown (no red showing as you stir it) 2. Next turn down the heat to low, and<br />
add tomatoes, beef broth and stir in all the seasonings. Cover with lid, and simmer for about 1<br />
1/2 hours or until the beef is very tender. Remove the two bay leaves. Serve and Enjoy!<br />
** Our family will be doubling the recipe to use for the next couple of days. **<br />
Women’s <strong>Day</strong> 73 <strong>Meal</strong> <strong>Plan</strong><br />
First thing upon waking up is to drink a 16oz bottle of water<br />
<strong>Meal</strong> 1 approximately 215 calories – WholeBody Green Drink (2 scoops of WholeBody Green<br />
with 1 scoop of Womens Whey Vanilla Protein 1 flavored lemonade packet).<br />
- Multi2Fit Whole Food Multi-Vitamin<br />
- Enzyme2Fit Digestive Enzymes<br />
<strong>Meal</strong> 2 approximately 275 calories (Approx. 3 hours later) - 1 handful of cashews, 1 Quest<br />
Protein Bar
<strong>Meal</strong> 3 approximately 400 calories (Approx. 3 hours later) – 1.5 cups of leftover chili &<br />
steamed or raw broccoli (or substitute another veggie of your choice).<br />
- Enzyme2Fit Digestive Enzymes<br />
<strong>Meal</strong> 4 approximately 250 calories (Approx. 3 hours later) –1 apple with 2 tbsp. of peanut<br />
butter.<br />
<strong>Meal</strong> 5 approximately 400-500 calories (Approx. 3 hours later) – 2 filets of Salmon Recipe –<br />
Preheat oven to 350 degrees. Spray 9x13 pan with cooking spray. Place filets of salmon in<br />
the9x13 pan. Place strips of onions on top of the salmon. Next layer on top of salmon a strip of<br />
turkey bacon (cut in pieces so you can better layer), last sprinkle Splenda brown sugar on top<br />
(cover the whole piece of salmon). Cover the top of pan with foil and cook for 20 minutes.<br />
Remove foil and bake 10 more minutes or until salmon is cooked. Eat with some steamed<br />
zucchini.<br />
- Enzyme2Fit Digestive Enzymes<br />
<strong>Meal</strong> 6 approximately 100 calories- (This meal will be used as your pre and post workout<br />
meal depending on when you work out during the day) –Mix 1 scoop Womens Whey Vanilla<br />
Protein to 4-6 fl. Oz of water. Drink 1/4 protein shake before workout (approx. 45-30 min.<br />
before exercise) and the other 3/4 of the protein shake after your workout.<br />
*Make sure to drink water consistently throughout the day. The amount of water varies per<br />
person, but you should have at least 1 clear urination per day.<br />
Women’s <strong>Day</strong> 74 <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 175 calories– WholeBody Green Drink (2 scoops of WholeBody Green<br />
“Fruit Blend”, ¼ cup Greek Yogurt, mixed together in a shaker with 10 oz of cold water)
- Multi2Fit Whole Food Multi-Vitamin<br />
- Enzyme2Fit Digestive Enzymes<br />
<strong>Meal</strong> 2 approximately 250 calories (Approx. 3 hours later) – 1 banana with 2 tbsp. of peanut<br />
butter<br />
<strong>Meal</strong> 3 approximately 400 calories (Approx. 3 hours later) – Turkey lunch meat shredded, 1<br />
pepper (your choice) cut into slices, mixed green salad, covered with a vinaigrette<br />
dressing.*Feel free to add other veggies that you also like such as tomato, carrots, ½ avocado,<br />
etc.<br />
- Enzyme2Fit Digestive Enzymes<br />
<strong>Meal</strong> 4 approximately 225 calories (Approx. 3 hours later) - 1 Quest Protein Bar, 1 cup of<br />
carrots.<br />
<strong>Meal</strong> 5 approximately 400 calories (Approx. 3 hours later) – Spinach Shake (1 scoop of<br />
Womens Whey Vanilla Protein, 3 cups of spinach, ½ banana, 2 tbsp of peanut butter, ¾ cup of<br />
unsweetened almond milk, 2 cups of ice).<br />
- Enzyme2Fit Digestive Enzymes<br />
*Make sure to drink water consistently throughout the day. The amount of water varies per<br />
person, but you should have at least 1 clear urination per day.<br />
Women’s <strong>Day</strong> 75 <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 215 calories – WholeBody Green Drink (2 scoops of WholeBody Green<br />
with 1 scoop of Womens Whey Vanilla Protein 1 flavored lemonade packet).
- Multi2Fit Whole Food Multi-Vitamin<br />
- Enzyme2Fit Digestive Enzymes<br />
<strong>Meal</strong> 2 approximately 300 calories (3 hours later) –1 apple with1 tbsp. of peanut butter, 1<br />
handful of cashews<br />
<strong>Meal</strong> 3 approximately 450 calories (3 hours later) – Tuna Sandwich- 2 pieces whole wheat<br />
bread, tuna in a can (drained) & mixed w/ approximately 2 tablespoons of Mayo w/ Olive Oil. I<br />
toast the bread and then load as much tuna as possible. Whatever tuna doesn’t fit on the<br />
sandwich I still eat without bread. Raw carrots on the side.<br />
- Enzyme2Fit Digestive Enzymes<br />
<strong>Meal</strong> 4 approximately 225 calories (3 hours later) – 1 handful of blueberries & 1 Quest Protein<br />
Bar<br />
<strong>Meal</strong> 5 approximately 400 calories (Approx. 3 hours later) – 2 cups of sun dried tomato<br />
marinated chicken breast (or use marinade of your choice) with steamed green beans.<br />
- Enzyme2Fit Digestive Enzymes<br />
<strong>Meal</strong> 6 approximately 100 calories- (This meal will be used as your pre and post workout<br />
meal depending on when you work out during the day) –Mix 1 scoop Womens Whey Vanilla<br />
Protein to 4-6 fl. Oz of water. Drink 1/4 protein shake before workout (approx. 45-30 min.<br />
before exercise) and the other 3/4 of the protein shake after your workout.<br />
**We will be cooking a large batch of chicken all at once to save and use as leftovers for the<br />
next several days. Seal tight in Tupperware containers so it will last longer.<br />
*Make sure to drink water consistently throughout the day. The amount of water varies per<br />
person, but you should have 1 clear urination per day.
Women’s <strong>Day</strong> 76 <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 175 calories– WholeBody Green Drink (2 scoops of WholeBody Green<br />
“Fruit Blend”, ¼ cup Greek Yogurt, mixed together in a shaker with 10 oz of cold water)<br />
- Multi2Fit Whole Food Multi-Vitamin<br />
- Enzyme2Fit Digestive Enzymes<br />
<strong>Meal</strong> 2 approximately 225 calories (Approx. 3 hours later) - 1 apple, 1 Quest Protein Bar<br />
<strong>Meal</strong> 3 approximately 400 calories (Approx. 3 hours later) – 2 cups of leftover chicken meat w/<br />
sliced peppers and steamed broccoli.<br />
- Enzyme2Fit Digestive Enzymes<br />
<strong>Meal</strong> 4 approximately 225 calories (Approx. 3 hours later) – 1 handful of blueberries, 1 handful<br />
of cashews<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, and turkey lunch meat or leftover chicken, covered with salsa)<br />
- Enzyme2Fit Digestive Enzymes<br />
*Make sure to drink water consistently throughout the day. The amount of water varies per<br />
person, but you should have at least 1 clear urination per day.<br />
Women’s <strong>Day</strong> 77 <strong>Meal</strong> <strong>Plan</strong>
First thing upon waking up is to chug a 16 oz bottle of water<br />
<strong>Meal</strong> 1 approximately 250 calories – Pumpkin Pie Protein Shake - 1 scoop of Womens Whey<br />
Vanilla Protein, 1/2 cup of unsweetened almond milk, 1/2 banana, 1/4 cup of pumpkin puree,<br />
1/8 tsp of nutmeg, 1/4 tsp of cinnamon, 1/4 tsp of vanilla, 3 handfuls of ice and 1 packet of all<br />
natural sweetener (optional-like Stevia or Truvia)-Blend all together and enjoy!<br />
- Enzyme2Fit Digestive Enzymes<br />
- Multi2Fit Whole Food Multi-Vitamin<br />
<strong>Meal</strong> 2 approximately 225 calories (Approx. 3 hours later) - 1 apple, 1 Quest Protein Bar<br />
<strong>Meal</strong> 3 approximately 450 calories (Approx. 3 hours later) – Tuna Sandwich- 2 pieces whole<br />
wheat bread, tuna in a can (drained) & mixed w/ approximately 2 tablespoons of Mayo w/ Olive<br />
Oil. I toast the bread and then load as much tuna as possible. Whatever tuna doesn’t fit on the<br />
sandwich I still eat without bread. Raw carrots on the side.<br />
- Enzyme2Fit Digestive Enzymes<br />
<strong>Meal</strong> 4 approximately 115 calories (Approx. 3 hours later) Whole Body Green drink (2 scoops<br />
of WholeBody Green “Green Blend”, 1 packet of lemonade mix that you put into water bottles,<br />
mix in a shaker with 10-12 oz of cold water)<br />
<strong>Meal</strong> 5 approximately 400-500 calories (Approx. 3 hours later) – 2 filets of Salmon Recipe –<br />
Preheat oven to 350 degrees. Spray 9x13 pan with cooking spray. Place filets of salmon in the<br />
9x13 pan. Place strips of onions on top of the salmon. Next layer on top of salmon a strip of<br />
turkey bacon (cut in pieces so you can better layer), last sprinkle Splenda brown sugar on top<br />
(cover the whole piece of salmon). Cover the top of pan with foil and cook for 20 minutes.<br />
Remove foil and bake 10 more minutes or until salmon is cooked. Eat with steamed zucchini.<br />
- Enzyme2Fit Digestive Enzymes<br />
<strong>Meal</strong> 6 approximately 100 calories- (This meal will be used as your pre and post workout<br />
meal depending on when you work out during the day) –Mix 1 scoop Womens Whey Vanilla<br />
Protein to 4-6 fl. Oz of water. Drink 1/4 protein shake before workout (approx. 45-30 min.<br />
before exercise) and the other 3/4 of the protein shake after your workout.<br />
*Make sure to drink water consistently throughout the day. The amount of water varies per<br />
person, but you should have at least 1 clear urination per day.<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/