Week 25 - Fit2Fat2Fit

Men’s Day 169 Meal Plan 

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

Meal 1 approximately 375 calories– Spinach Shake without the ½ banana– (1 scoop of 

Protein2Fit Vanilla Whey Protein, 3 cups of spinach, 2 tbsp. of natural peanut butter, ¾ cup of 

unsweetened almond milk, 2 cups of ice) 

- Multi2Fit Whole Food Multi-Vitamin 

- Enzyme2Fit Digestive Enzymes 

Meal 2 approximately 250 calories (Approx. 3 hours later)- 1 large handful of almonds, 1 

handful of beef jerky 

Meal 3 approximately 400 calories (3 hours later) – Spinach egg white omelet- 3/4 cup of egg 

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

and 4 slices cut up turkey lunch meat, covered with salsa. 


Meal 4 approximately 300 calories (Approx. 3 hours later) – 2 scoops of WholeBody Green (or 

protein shake of your choice) mixed with 1.5 scoops of Protein2Fit Vanilla Whey Protein with 

water and 1 packet of naturally sweetened powdered drink mix 

Meal 5 approximately 500 calories (Approx. 3 hours later) – Salmon Salad- 1 leftover salmon 

from last night, 1 handful of almonds, ½ red bell pepper chopped, 3 cups of mixed green salad, 

2 tbsp. oil-based dressing. 

- Enzyme2Fit Digestive Enzymes

** Please note that all supplements found in this week’s meal plan can be found on our site 

for additional information or to purchase: http://supplements.fit2fat2fit.com/ 



Meal 1 approximately 300 calories – Pumpkin Pie Protein Shake – 1.5 scoops of Protein2Fit 

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, 1 packet Stevia (Truvia or Splenda ok substitutions), 3 handfuls of ice & blend all 

together. 



Meal 2 approximately 250 calories (Approx. 3 hours later) – 1 handful of pumpkin seeds, 1 low 

sugar/high fiber protein bar. We use Quest Protein Bar 

Meal 3 approximately 400 calories (Approx. 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, grated cauliflower and 4 slices cut up turkey lunch meat, covered with salsa. 


Meal 4 approximately 250 calories (Approx. 3 hours later) – 2 scoops of WholeBody Green (or 

protein shake of your choice) mixed with 1 scoop of Protein2Fit Vanilla Whey Protein with 

water and 1 packet of naturally sweetened powdered drink mix. 

Meal 5 approximately 500 calories (Approx. 3 hours later) – 1 chicken pizza breast (topped 

with your choice of toppings) with 2 cups of steamed asparagus HERE’S THE VIDEO AND RECIPE:

http://www.fit2fat2fit.com/gallery#prettyPhoto/108/ **We will be cooking 10 chicken pizzas to 

have as leftovers for my wife and I. Seal tight in Tupperware containers to preserve freshness! 

** 




Meal 1 approximately 375 calories- Spinach Shake without the ½ banana– (1 scoop of 

Protein2Fit Vanilla Whey Protein (or whatever kind you decided to use), 3 cups of spinach, 2 

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



Meal 2 approximately 350 calories (Approx. 3 hours later) – 2 tbsp. natural peanut butter with 

celery, 1 large handful of almonds. 

Meal 3 approximately 500 calories (Approx. 3 hours later) – 1 leftover chicken pizza breast 

with 2 cups of steamed asparagus. 




water and 1 packet of naturally sweetened powdered drink mix.


with 2 cups of steamed kale and broccoli mix. 


Meal 6 approximately 250 calories - (This meal will be used as your pre and post workout 

meal depending on when you work out during the day) – 2 scoops of Protein2Fit Vanilla Whey 

Protein. Drink ½ of your shake 30 min. before your workout and the other ½ immediately 

after 



Meal 1 approximately 400 calories - Spinach egg white omelet- 1/2 cup of egg whites w/ 1 

whole egg, chopped up onions, jalapenos, spinach, mushrooms, red bell pepper, and 4 slices 

cut up turkey bacon, covered with salsa. 



Meal 2 approximately 250 calories (Approx. 3 hours later) - 2 scoops of WholeBody Green (or 



Meal 3 approximately 400 calories (Approx. 3 hours later) – Turkey Breast & Berry Salad- 4 

slices of lunch turkey meat cut up, 1 handful of almonds, 1 handful of blueberries, 1 handful of 

strawberries, 3 cups of mixed green salad, 2 tbsp. light raspberry vinaigrette dressing 


Meal 4 approximately 200 calories (Approx. 3 hours later) – 1 handful of beef jerky, 1 handful 

of pumpkin seeds 


with 2 cups of steamed kale and broccoli mix 




Protein . Drink ½ of your shake 30 min. before your workout and the other ½ immediately 

after 








Meal 2 approximately 300 calories (Approx. 3 hours later) - 1 handful of strawberries, 1 

handful of pumpkin seeds, 1 low sugar/high fiber protein bar. We use Quest Protein Bar 


with 2 cups of steamed squash. 





Meal 5 approximately 500 calories (Approx. 3 hours later) – 2.5 cups of Thai Turkey Skillet 

Recipe (recipe at bottom of the page) over romaine lettuce. **WE WILL BE TRIPLING THIS 

RECIPE. Seal your leftovers properly in a Tupperware container to make sure it lasts for the next 

few days. ** 





after 








Meal 2 approximately 250 calories (Approx. 3 hours later) -1 handful of strawberries, 1 low 

sugar/high fiber protein bar. We use Quest Protein Bar

Meal 3 approximately 500 calories (Approx. 3 hours later) – 2.5 cups of leftover Thai Turkey 

Skillet Recipe over romaine lettuce. 





Meal 5 approximately 400 calories (Approx. 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, grated cauliflower and 4 slices cut up turkey bacon, covered with salsa 





after 






- Multi2Fit Whole Food Multi-Vitamin


Meal 2 approximately 200 calories (Approx. 3 hours later) – 1 handful of pumpkin seeds, 3 

rolled slices of turkey lunch meat dipped in mustard 

Meal 3 approximately 500 calories (Approx. 3 hours later) – 2.5 cups of leftover Thai Turkey 

Skillet Recipe over romaine lettuce. 




water and 1 packet of naturally sweetened powdered drink mix 

Meal 5 approximately 500 calories (Approx. 3 hours later) – Caramelized Onion Glazed 

Salmon- 4 filets of salmon, 1 white onion, 8 slices of turkey bacon, 1/3 cup low calorie brown 

sugar. Directions: Preheat oven to 350 degrees. Cut the onion into small slices. Cut the slices of 

turkey bacon into thirds. Spray 9x13 pan with cooking spray. Place filets of salmon in the 9x13 

pan. Place slices of onion on each salmon. Next, layer each salmon with turkey bacon. Then, 

sprinkle the low calorie brown sugar on top of each salmon. Cover the top of the pan with foil 

and cook for 20 minutes. Remove foil and bake for 10 more minutes or until salmon is cooked 

all the way through. Eat 1 Filet tonight with about 2 cups of steamed broccoli on the side. Save 

the other filets for tomorrow. 





after 

** Please note that all supplements found in this week’s meal plan can be found on our site 

for additional information or to purchase: http://supplements.fit2fat2fit.com/

Week 25 - Fit2Fat2Fit

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