Day 128 Meal Plan (Sunday M March 11, 2012) - Fit2Fat2Fit

First thing g upon wakin ng up is to chug 

a 16 oz bo ottle of waterr 

Meal 1 ap pproximately y 400 calories – Spinach Sh hake (1 scoopp 

of IsaPro Vanilla 

Whey Prrotein 

(or 

whatever kind you dec cided to use), 3 cups of spinach, 

½ banaana, 

2 tbsp. oof 

peanut buttter, 

¾ cup of 

unsweete ened almond milk, 2 cups of o ice) 

‐ Men’s Essential 

with Prod duct B from Is sagenix (or otther 

multivitaamin 

after youur 

shake) 

‐ 

taking it) 

Day 128 Meal Plan (Sunday MMarch 

11, 2012) 

1 serving of Ionix I Supreme 

(For those that t bought it. 

If you did NNOT 

then donn’t 

worry about 

Meal 2 ap pproximately y 250 calories (Approx. 3 hours h later) – 1 handful of pumpkin seeeds, 

1 proteinn 

bar 

(low‐carb, 

high fiber, high h protein, we w Quest Pro otein Bar 

Meal 3 ap pproximately y 450 calories (Approx. 3 hours h later) – Farmer’s Breeakfast 

Scrammble: 

1/2 cup of 

egg white es, 1 whole eg gg, 1 cup of brown 

rice, ¼ cup c onions, ¼ cup red belll 

pepper, ¼ cuup 

mushroomms, 

½ 

cup Spinach, 

4 slices of f turkey lunch h meat) 

Meal 4 ap pproximately y 250 calories (Approx. 3 hours h later) – 2 scoops of WWholeBody 

GGreen 

(or prottein 

shake of your y choice) mixed m with 1 scoop of vanilla 

whey prootein 

with watter 

and 1 paccket 

of naturaally 

sweetene ed powdered drink mix. 

Meal 5 ap pproximately y 500 calories (Approx. 3 hours h later) – 2 servings (cchicken 

breasts 

with veggiees) 

from tonight’s 

recipe. 

** HERE’S S THE RECIPE WE’LL BE MA AKING TONIGHT 

‐ 

http://ww ww.genaw.com/lowcarb/smothered_ch 

hicken_2.htmml 

‐We will bee 

making 10 cchicken 

breassts 

(almost doubling 

the recipe) 

instead d of 6. Make enough for your 

family to have leftoveers 

for two 

additional 

meals (One meal you’ll only o need 1 ch hicken breast/ /serving, andd 

another meaal 

you’ll use ttwo 

servings li ike tonight). 

** Seal yo our leftovers properly in a Tupperware container to make sure it lasts a couple 

of days..

Day 129 Meal M Plan (Monday March 12, , 2012) 

First thing g upon wakin ng up is to dri ink a 16oz bo ottle of waterr 

Meal 1 ap pproximately y 300 calories (Approx. 3 hours h later) – Pumpkin Piee 

Protein Shakke 

– 1.5 scoopps 

of 

IsaPro Vanilla 

Whey Pr rotein (or any y brand of van nilla whey prootein), 

1/2 cuup 

of unsweettened 

almondd 

milk, 1/2 banana, 1/4 cup c of pumpk kin puree, 1/8 8 tsp. of nutmmeg, 

1/4 tsp. oof 

cinnamon, , 1/4 tsp. of 

vanilla, 1 packet Stevia a (Truvia or Sp plenda ok sub bstitutions), 3 handfuls of ice & blend aall 

together. 

‐Men’s Es ssential with Product P B from 

Isagenix (o or other multiivitamin 

afterr 

your shake) 

‐ 1 serving g of Ionix Sup preme (For those 

that boug ght it. If you ddid 

NOT thenn 

don’t worry about takingg 

it) 

Meal 2 ap pproximately y 250 calories (Approx. 3 hours h later) – 1 handful of raspberries, 1 handful of 

strawberr ries, 1 large handful 

of pum mpkin seeds 

Meal 3 ap pproximately y 400 calories (3 hours late er) – Chicken SSalad‐ 

1 serving/chicken 

bbreast 

with veeggies 

from last night’s recipe e, 1 handful of o almonds, 3 cups of mixeed 

green saladd, 

2 tbsp. oil‐bbased 

dressinng. 


GGreen 

(or prottein 


whey prootein 

with watter 

and 1 paccket 

of naturaally 


Meal 5 ap pproximately y 450 calories (Approx. 3 hours h later) – Olive Oil Maayo 

and Sea SSalt 

Salmon – 4 

filets of sa almon (one fo or me and one 

for my wife e tonight and then one forr 

each of us toomorrow 

for 

lunch), 8 tbsp t of olive oil o mayo, das sh of sea salt Directions: D Prreheat 

oven tto 

350 degreees. 

Spread 2 ttbsp. 

of olive oi il mayo on ea ach filet. Sprin nkle a dash of f sea salt on eeach 

filet. Place 

filets of saalmon 

in foil aand 

close. The en place in th he 9x13 pan. Cook for 20 minutes. m Opeen 

foil and bake 

for 10 more 

minutes orr 

until 

salmon is cooked all th he way throug gh. Eat 1 Filet 

tonight withh 

2 cups of steamed 

brocccoli. 

Meal 6 ap pproximately y 250 calories ‐ (This meal will be used as your pre aand 

post worrkout 

meal 

dependin ng on when yo ou work out during the da ay) – 2 scoopps 

of vanilla wwhey 

protein. . Drink ½ of yyour 

shake 30 min. before your y workout 

and the oth her ½ immediiately 

after.

Day 130 Meal M Plan (Tuesday MMarch 

13, , 2012) 



Meal 1 ap pproximately y 450 calories (Approx. 3 hours h later) – Farmer’s Breeakfast 

Scrammble: 

1/2 cup of 

egg white es, 1 whole eg gg, 1 cup of brown 

rice, ¼ cup c onions, ¼ cup red belll 

pepper, ¼ cuup 

mushroomms, 

½ 

cup Spinach, 

4 slices of f turkey lunch h meat) 



afterr 

your eggs) 



NOT thenn 


it) 

Meal 2 ap pproximately y 250 calories (Approx. 3 hours h later) ‐ 2 scoops of WWholeBody 

Green 

(or prottein 


whey prootein 

with watter 

and 1 paccket 

of naturaally 


Meal 3 ap pproximately y 500 calories (3 hours late er) – Salmon SSalad‐ 

1 leftovver 

salon fromm 

last night, 1 

handful of 

almonds, ½ a bell pepper 

chopped, 3 cups of mixed 

green saladd, 

2 tbsp. oil‐bbased 

dressinng. 

Meal 4 ap pproximately y 250 calories (Approx. 3 hours h later) – 1 handful of beef jerky, 1 large handfuul 

of 

pumpkin seeds 

Meal 5 ap pproximately y 500 calories (Approx. 3 hours h later) – 2 leftover seervings 

(chickeen 

breasts wiith 

veggies) from 

Sunday night’s n recipe e. 


post worrkout 

meal 


of vanilla wwhey 

protein. . Drink ½ of yyour 



after

Day D 131 Me eal Plan (W Wednesdayy 

March 14, 

2012) 

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

of water 

Meal 1 ap pproximately 400 4 calories – Spinach Shake 

(1 scoop oof 


Whey Prottein 

(or whattever 

kind you decided d to us se), 3 cups of spinach, ½ ba anana, 2 tbspp. 

of peanut bbutter, 

¾ cup of unsweetenned 

almond milk, m 2 cups of f ice) 



afterr 

your shake) 



NOT thenn 


it) 

Meal 2 ap pproximately 250 2 calories (A Approx. 3 hou urs later) ‐ 1 hhandful 

of bluueberries, 

1 protein 

bar (loow‐ 

carb, high h fiber, high protein, p we Qu uest Protein Bar B 

Meal 3 ap pproximately 400 4 calories (A Approx. 3 hou urs later) – Tuurkey 

Breast & Berry Salad‐ 4 slices of lunnch 

turkey me eat cut up, 1 handful h of alm monds, 1 han ndful of bluebberries, 

1 handdful 

of strawbberries, 

3 cupps 

of 

mixed gre een salad, 2 tb bsp. light rasp pberry vinaigr rette dressingg. 

Meal 4 ap pproximately 250 2 calories (A Approx. 3 hou urs later) – 2 sscoops 

of WhooleBody 

Green 

(or protein sshake 

of your choice) 

mixed with w 1 scoop of f vanilla with water w and 1 ppacket 

of naturally 

sweetened 

powdered drink 

mix. 

Meal 5 ap pproximately 500 5 calories (A Approx. 3 hou urs later) – 2 ccups 

of tonighht’s 

recipe w/ / steamed 

asparagus s. 

Video of recipe: r http:// /www.fit2fat t2fit.com/201 12/01/low‐carrb‐chili‐recipee/ 

Written In nstructions fo or Recipe: http://www.fit2 

2fat2fit.com/22012/01/day‐ 

‐72‐3/ (At botttom 

of post) ) OUR 

FAMILY IS S DOUBLING THIS RECIPE TO T SAVE FOR R LEFTOVERS. 

Meal 6 ap pproximately 250 2 calories ‐ (This meal wi ill be used as your pre and post workoutt 

meal depending 

on when you y work out during the da ay) – 2 scoops s of Isagenix VVanilla 

Wheyy 

Protein. Driink 

½ of yourr 



after 

**We will l be cooking a large batch of o turkey chili all at once too 

save and usee 

as leftovers for a couple ddays. 

Seal tight in Tupperwar re containers so it will last.

Day 132 Meal M Plan (Thursday ( March 15, , 2012) 



Meal 1 ap pproximately y 400 calories (Approx. 3 hours h later) – Spinach Shakke 

(1 scoop oof 


Whey Pro otein (or what tever kind you 

decided to use), 3 cups oof 

spinach, ½ banana, 2 tbbsp. 

of peanutt 

butter, ¾ cup of unswe eetened almo ond milk, 2 cu ups of ice) 



afterr 

your shake) 



NOT thenn 


it) 

Meal 2 ap pproximately y 300 calories (Approx. 3 hours h later) ‐ 1 handful of almonds, 1 protein 

bar (loow‐ 

carb, high h fiber, high protein, p we us se Quest Prot tein Bar 

Meal 3 ap pproximately y 500 calories (Approx. 3 hours h later) – –2 cups of lastt 

night’s recippe 

w/ steamed 

asparagus s. 


GGreen 

(or prottein 

shake of your y choice) mixed m with 1. .5 scoops of Vanilla V Whey Protein with water and 1 packet of 

naturally sweetened powdered 

drin nk mix. 

Meal 5 ap pproximately y 425 calories – Spinach eg gg white omelet‐ 

1/2 cup oof 

egg whites w/ 1 whole eegg, 

chopped up onions, jal lapenos, spinach, 

mushroo oms, red bell pepper, grated 

caulifloweer 

and 2 slicess 

of 

cut up tur rkey bacon, co overed with salsa. s 


post worrkout 

meal 


of Vanilla WWhey 

Proteinn. 

Drink ½ of yyour 



after

Day 133 Meal Plan n (Friday MMarch 

16, 22012) 



Meal 1 ap pproximately y 300 calories – Pumpkin Pie P Protein Shhake 

– 1.5 scooops 

of IsaProo 

Vanilla Wheey 

Protein (o or any brand of o vanilla whe ey protein), 1/2 

cup of unssweetened 

almond 

milk, 11/2 

banana, 11/4 

cup of pumpkin 

puree, , 1/8 tsp. of nutmeg, n 1/4 tsp. 

of cinnammon, 

1/4 tsp. oof 

vanilla, 1 ppacket 

Stevia 

(Truvia or r Splenda ok substitutions) 

s ), 3 handfuls of o ice & blendd 

all togetherr. 



afterr 

your shake) 



NOT thenn 


it) 

Meal 2 ap pproximately y 200 calories (3 hours late er) – 1 apple, 1 handful of pumpkin seeeds, 

1 handful 

of 

blueberrie es 

Meal 3 ap pproximately 400 4 calories (A Approx. 3 hou urs later) –1.55 

cups of Weddnesday 

nightt’s 

recipe w/ 

steamed squash. s 

Meal 4 ap pproximately y 300 calories (3 hours late er) – 2 scoopss 

of WholeBoody 

Green (or protein shakke 

of 

your choic ce) mixed wit th 1.5 scoops of Vanilla Wh hey Protein wwith 

water annd 

1 packet off 

naturally 

sweetene ed powdered drink mix 

Meal 5 ap pproximately y 500‐800 calo ories (Approx x. 3 hours lateer) 

– Cheat/TTreat 

Meal‐ EEat 

somethingg 

delicious… … ENJOY! 


post worrkout 

meal 


of Isagenix Vanilla Whey 

Protein. Drrink 

½ 

of your sh hake 30 min. before your workout and d the other ½ immediatelyy 

after

Day 134 Meal M Plan (Saturday ( March 17, , 2012) 



Meal 1 ap pproximately y 450 calories – Spinach Sh hake (1.5 scooops 

of IsaPro Vanilla Wheyy 

Protein (or 

whatever kind you dec cided to use), 3 cups of spinach, 

½ banaana, 

2 tbsp. oof 

peanut buttter, 

¾ cup of 

unsweete ened almond milk, 2 cups of o ice) 



afterr 

your shake) 



NOT thenn 


it) 


GGreen 

(or prottein 

shake of your y choice) mixed m with 1. .5 scoop of va anilla whey prrotein 

with wwater 

and 1 paacket 

of naturally 

sweetene ed powdered drink mix 

Meal 3 ap pproximately y 400 calories (3 hours late er) – Turkey BBreast 

& Berryy 

Salad‐ 4 slicees 

of lunch turkey 

meat cut up, 1 handful 

of almonds, 1 handful of blueberries, 1 handful of strawberries, , 3 cups of miixed 

green sala ad, 2 tbsp. light 

raspberry vinaigrette dressing. 

Meal 4 ap pproximately y 250 calories (Approx. 3 hours h later) – –1 large handfful 

of almondds, 

1 handful oof 

beef jerky y, 1 small handful 

of blueberries. 

Meal 5 ap pproximately y 400 calories (Approx. 3 hours h later) – Spinach egg white omelet‐ 

1/2 cup of egg 

whites w/ / 1 whole egg g, chopped up p onions, jalap penos, spinacch, 

mushroomms, 

red bell peepper, 

gratedd 

cauliflowe er and 2 slices s cut up turke ey bacon, cov vered with sallsa. 

*Make su ure to drink water w consiste ently through hout the day. . The amountt 

of water varies 

per person, 

but you should 

have at a least 1 clea ar urination per p day.

Day 128 Meal Plan (Sunday M March 11, 2012) - Fit2Fat2Fit

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