Week 10 - Fit2Fat2Fit

Men’s Day 64 Meal Plan 

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

Meal 1 approximately 300 calories – 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. 

- Multi2Fit Whole Food Multi-Vitamin 

- Enzyme2Fit Digestive Enzymes 

Meal 2 approximately 300 calories (Approx. 3 hours later) – 1 handful of almonds, 1 small 

handful of beef jerky, 1 small handful of raspberries 

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, and turkey lunch meat/shrimp/chicken, 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 scoops of 

Protein2Fit Vanilla Whey Protein, 3 cups of spinach, ½ banana, 2 tbsp of peanut butter, ¾ cup of 

unsweetened almond milk, 2 cups of ice) 


**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.

** 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 400 calories – Spinach Shake (1 scoops of Protein2Fit Vanilla Whey 

Protein, 3 cups of spinach, ½ banana, 2 tbsp of peanut butter, ¾ cup of unsweetened almond 

milk, 2 cups of ice) 



Meal 2 approximately 300 calories (Approx. 3 hours later) – 1 handful of pumpkin seeds, 1 low 

sugar/high fiber protein bar (Right now my wife and I use Quest Protein Bar 

Meal 3 approximately 500 calories (Approx. 3 hours later) – Scrambled egg whites (1/2 cup of 

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

chicken breast/shrimp/lunch meat) Wrap in a low carb tortilla and add salsa & avocado 

(optional). Anything that doesn’t fit in the 1 tortilla eat by itself. 


Meal 4 approximately 350 calories (Approx. 3 hours later) – 2 scoops of WholeBody Green 

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) – 2 thin slices of tonight’s recipe w/ 

steamed asparagus


**HERE’S THE RECIPE WE’LL BE MAKING TONIGHT** Meatloaf (this is also Gluten-Free) 

Ingredients 

2 lbs. lean ground beef 

8-oz can tomato sauce 

3 or 4 tbsp tamari sauce (soy sauce is fine if you are not avoiding gluten) 

1 tbsp onion powder 

1 tbsp dried parsley 

salt & pepper to taste 

3 or 4 cloves garlic minced very fine 

2 eggs, slightly beaten 

1/2 cup Cheddar cheese (optional) 

2 slices chopped uncooked turkey bacon 

Instructions 

Mix all the ingredients together. Don't over-handle the meat, just mix enough to incorporate 

the ingredients.??2. Shape lightly into a casserole or other deep dish.??3. Bake uncovered at 

350* for approximately one hour.??4. About 10 minutes before removing from oven, add a 

layer of grated cheese, preferably cheddar, and allow it to melt. 

**Our family will be doubling the recipe to use for the next couple of days. 


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

Men’s Day 66 Meal Plan


Meal 1 approximately 400 calories – Spinach Shake (1 scoops of Protein2Fit Vanilla Whey 





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

butter, 1 handful of almonds 

Meal 3 approximately 400 calories (Approx. 3 hours later) – 1 large slice of leftover meatloaf & 

steamed broccoli with (or substitute another veggie of your choice) 


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 400-500 calories (Approx. 3 hours later) – 2 filets of Salmon Recipe – 

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

9x13 pan. Place strips of onions on top of the salmon. Next layer on top of salmon a strip of 

turkey bacon (cut in pieces so you can better layer), last sprinkle Splenda brown sugar on top 

(cover the whole piece of salmon). Cover the top of pan with foil and cook for 20 minutes. 

Remove foil and bake 10 more minutes or until salmon is cooked. Eat with some steamed 

zucchini. 


Meal 6 approximately 300 calories - (This meal will be used as your pre and post workout 

meal depending on when you work out during the day) – 1 slice of whole wheat toast, with 1 

tbsp. of peanut butter and 1/4 scoop Protein2Fit Vanilla Whey Protein before workout 

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

workout. 


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



Meal 1 approximately 500 calories – Scrambled egg whites (1/2 cup of egg whites w/ 1 whole 

egg, chopped up onions, red bell pepper, mushrooms, spinach, and chicken 

breast/shrimp/lunch meat) Wrap in a low carb tortilla and add salsa & avocado (optional). 

Anything that doesn’t fit in the 1 tortilla eat by itself. 




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


Meal 3 approximately 400 calories (Approx. 3 hours later) – ½ slice of leftover meatloaf, 1 

pepper (your choice) cut into slices, mixed green salad, covered with a vinaigrette dressing. 


Meal 4 approximately 300 calories (Approx. 3 hours later) – 1 handful of beef jerky, 1 apple, 1 

handful of pumpkin seeds 

Meal 5 approximately 450 calories (Approx. 3 hours later) – Spinach Shake (1.5 scoops of 

Protein2Fit Vanilla Whey Protein, 3 cups of spinach, ½ banana, 2 tbsp of peanut butter, ¾ cup of 

unsweetened almond milk, 2 cups of ice) 

- Enzyme2Fit Digestive Enzymes

Meal 6 approximately 250 calories - 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) – 

1 banana with 1 tbsp. of peanut butter and 1/4 scoop Protein2Fit Vanilla Whey Protein before 

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

your workout. 





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

Vanilla Whey Protein, 1/2 cup of unsweetened almond milk, 1 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 300 calories (Approx. 3 hours later) – 1 grapefruit, 1 handful of baby 

carrots, 1 low sugar/high fiber protein bar (Right now my wife and I use Quest Protein Bar) 

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

up, 1 handful of almonds, 1 handful of blueberries, 1 handful of strawberries, mixed green 

salad, covered with a raspberry vinaigrette dressing. 

- Enzyme2Fit Digestive Enzymes


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


Meal 5 approximately 550 calories (Approx. 3 hours later) – 3 servings (approx. 9 oz) of beef 

fajitas wrapped in a low carb tortilla (whatever doesn’t fit eat on it’s own) with sliced peppers 

of your choosing. 






workout. 

**We will be cooking a large batch of beef fajita meat 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. 





Meal 1 approximately 400 calories – Spinach Shake (1 scoop of Protein2Fit Vanilla Whey 



- Multi2Fit Whole Food Multi-Vitamin


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

of almonds 

Meal 3 approximately 400 calories (Approx. 3 hours later) – 2 servings of leftover fajita meat 

w/ sliced peppers and steamed zucchini 





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, and turkey lunch meat/leftover fajita meat/chicken, covered with salsa) 



meal depending on when you work out during the day) – 1 banana with 1 tbsp. of peanut 

butter and 1/4 scoop Protein2Fit Vanilla Whey Protein before workout (approx. 45-30 min. 

before exercise) and the other 3/4 of the protein shake after your workout. 




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

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

Vanilla Whey Protein, 1/2 cup of unsweetened almond milk, 1 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 (Trivia or 

Splenda ok substitutions), 3 handfuls of ice & blend all together. 



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

strawberries, 1 low sugar/high fiber protein bar (Right now my wife and I use Quest Protein Bar 

Meal 3 approximately 400 calories (Approx. 3 hours later) – 1 cup of leftover fajita meat, 1 

pepper (your choice) cut into slices, mixed green salad, covered with a vinaigrette dressing. 





Meal 5 approximately 400-500 calories (Approx. 3 hours later) – 2 filets of Salmon Recipe – 

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

9x13 pan. Place strips of onions on top of the salmon. Next layer on top of salmon a strip of 

turkey bacon (cut in pieces so you can better layer), last sprinkle Splenda brown sugar on top 

(cover the whole piece of salmon). Cover the top of pan with foil and cook for 20 minutes. 

Remove foil and bake 10 more minutes or until salmon is cooked. Eat with some steamed 

zucchini. 






workout. 



** 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 10 - Fit2Fat2Fit

Create successful ePaper yourself

Delete template?

Save as template?