Week 5 - Fit2Fat2Fit

Day 30 Meal Plan (Sunday December 4, 2011)
First thing upon waking up is to chug a 16 oz bottle of water
Meal 1 approximately 400 calories – Spinach egg white omelet (1/2 cup of egg whites w/ 1 whole
egg, chopped up onions, cilantro, spinach, and left over fajita meat, covered with salsa).
‐Product B from Isagenix (or other multivitamin after your omelet)
‐ 1 serving of Ionix Supreme (For those that bought it) (If you did NOT then don’t worry about taking it)
Meal 2 approximately 250 calories (Approx. 3 hours later) – 2 scoops of Whole Body Green (or
protein shake of your choice) mixed with 1 scoop of vanilla whey protein with water and 1 packet of
naturally sweetened powdered drink mix.
Meal 3 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)
Meal 4 approximately 350 calories (Approx. 3 hours later) – 1 protein bar, 1 handful of
strawberries, 1 handful of almonds
Meal 5 approximately 500 calories (Approx. 3 hours later) – 2.5 cups of tonight’s recipe
(Below)
***DON’T FORGET TO PREPARE YOUR MEATS AND VEGGIES TONIGHT SO THEY
ARE READY TO GO NEXT WEEK***
HERE’S THE RECIPE THAT WE’LL MAKE TONIGHT:
http://www.genaw.com/lowcarb/chinese_fried_rice.html (We will be making this with shrimp)

Day 31 Meal Plan (Monday December 5, 2011)
First thing upon waking up is to drink a 16oz bottle of water
Meal 1 approximately 400 calories – 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)
‐Product B from Isagenix (or other multivitamin after your shake)
‐ 1 serving of Ionix Supreme (For those that bought it. If you did NOT then don’t worry about taking it)
Meal 2 approximately 250 calories (Approx. 3 hours later) ‐ 2 scoops of Whole Body Green (or
protein shake of your choice) mixed with 1 scoop of vanilla whey protein with water and 1 packet of
naturally sweetened powdered drink mix.
Meal 3 approximately 500 calories (Approx. 3 hours later) – 2.5 cups of left over Chinese fried
“rice” from Sunday night.
Meal 4 approximately 300 calories (Approx. 3 hours later) – 1 grapefruit and 2 tbsp. of peanut
butter with celery.
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 broccoli (with zero calorie butter spray if you want more flavoring).
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 protein shake before workout (approx. 45‐30 min. before
exercise) and the other 3/4 of the protein shake after your workout.
*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.

Day 32 Meal Plan (Tuesday December 6, 2011)
First thing upon waking up is to chug a 16 oz bottle of water
Meal 1 approximately 400 calories – Spinach egg white omelet (1/2 cup of egg whites w/ 1 whole
egg, chopped up onions, jalapenos, red bell pepper, mushrooms, spinach, and turkey lunch meat,
covered with salsa).
‐Product B from Isagenix (or other multivitamin after your omelet)
‐ 1 serving of Ionix Supreme (For those that bought it) (If you did NOT then don’t worry about taking it)
Meal 2 approximately 300 calories (Approx. 3 hours later) ‐ 1 handful of almonds, 1 protein bar
(low‐carb, high fiber, high protein),
Meal 3 approximately 500 calories (Approx. 3 hours later) – 2 cups of leftover chicken fried “rice”,
1 cup of steamed squash.
Meal 4 approximately 250 calories (Approx. 3 hours later) – 2 scoops of Whole Body Green (or
protein shake of your choice) mixed with 1 scoop of vanilla whey protein with water and 1 packet of
naturally sweetened powdered drink mix.
Meal 5 approximately 400 (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)
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 protein shake before workout (approx. 45‐30 min. before
exercise) and the other 3/4 of the protein shake after your workout.
*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.

Day 33 Meal Plan (Wednesday December 7, 2011)
First thing upon waking up is to chug a 16 oz bottle of water
Meal 1 approximately 400 calories– 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)
‐Product B from Isagenix (or other multivitamin after your omelet)
‐ 1 serving of Ionix Supreme (For those that bought it) (If you did NOT then don’t worry about taking it)
Meal 2 approximately 250 calories (Approx. 3 hours later) ‐ 2 scoops of Whole Body Green (or
protein shake of your choice) mixed with 1 scoop of vanilla whey protein with water and 1 packet of
naturally sweetened powdered drink mix.
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.
Meal 4 approximately 300 calories (Approx. 3 hours later) – 1 banana with 2 tbsp. of peanut
butter, 1 small handful of almonds
Meal 5 approximately 400 calories (Approx. 3 hours later) – 2 cups of cut up chicken breast with
sun dried tomato marinade. 1 cup of zucchini cooked with olive oil and some sea salt.
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 protein shake before workout (approx. 45‐30 min. before
exercise) and the other 3/4 of the protein shake after your workout.
* I will be cooking a large batch of chicken with marinade this evening before I go to bed to have the remainder of the week
when needed (see lunch menu for tomorrow).*

Day 34 Meal Plan (Thursday December 8, 2011)
First thing upon waking up is to chug a 16 oz bottle of water
Meal 1 approximately 400 calories – 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)
‐Product B from Isagenix (or other multivitamin with your shake)
‐ 1 serving of Ionix Supreme (For those that bought it. If you did NOT then don’t worry about taking it)
Meal 2 approximately 300 calories (Approx. 3 hours later) ‐ 1 grapefruit, 1 handful of baby
carrots, 1 protein bar
Meal 3 approximately 400 calories (Approx. 3 hours later) – 2 cups of cut up chicken breast with
sun dried tomato marinade (or whichever marinade you choose). 1 cup of fresh green beans cooked
with olive oil and sea salt (with zero calorie butter spray for more flavoring if needed).
Meal 4 approximately 250 calories (Approx. 3 hours later) – 2 scoops of Whole Body Green (or
protein shake of your choice) mixed with 1 scoop of vanilla whey protein with water and 1 packet of
naturally sweetened powdered drink mix.
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 broccoli (with zero calorie butter spray if you want more flavoring).
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 protein shake before workout (approx. 45‐30 min. before
exercise) and the other 3/4 of the protein shake after your workout.

Day 35 Meal Plan (Friday December 9, 2011)
First thing upon waking up is to chug a 16 oz bottle of water
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 left over sun dried
tomato chicken breast, covered with salsa).
‐Product B from Isagenix (or other multivitamin with your omelet)
‐ 1 serving of Ionix Supreme (For those that bought it. If you did NOT then don’t worry about taking it)
Meal 2 approximately 300 calories (3 hours later) – 1 handful of almonds, 1 protein bar (low‐carb,
high fiber, high protein),
Meal 3 approximately 400 calories (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.
Meal 4 approximately 250 calories (3 hours later) – 2 scoops of Whole Body Green (or protein
shake of your choice) mixed with 1 scoop of vanilla whey protein with water and 1 packet of naturally
sweetened powdered drink mix.
Meal 5 approximately 400 calories (3 hours later) – 2 cups of ground turkey meat with taco
seasoning (add water as directed on the taco seasoning package). Add in chopped up onions, jalapenos,
bell peppers, and kidney beans.
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 protein shake before workout (approx. 45‐30 min. before
exercise) and the other 3/4 of the protein shake after your workout.

Day 36 Meal Plan (Saturday December 9, 2011)
First thing upon waking up is to chug a 16 oz bottle of water
Meal 1 approximately 450 calories – 2 scoops of Whole Body Green (or protein shake of your
choice) mixed with 1 scoop of vanilla whey protein with water and 1 packet of naturally sweetened
powdered drink mix. 1 slice of whole wheat toast with 1 tbsp. of peanut butter
‐ Product B from Isagenix (or other multivitamin with your shake)
‐ 1 serving of Ionix Supreme (For those that bought it. If you did NOT then don’t worry about taking it)
Meal 2 approximately 300 calories (Approx. 3 hours later) – 1 handful of almonds, 1 small handful
of beef jerky, 1 small handful of blueberries
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
left over sun dried tomato chicken breast, covered with salsa).
Meal 4 approximately 300 calories (Approx. 3 hours later) – 1 banana with 2 tbsp. of peanut
butter, 1 small handful of almonds
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)
*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.