Week 12 - Fit2Fat2Fit

Women’s Day 78 Meal Plan 

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

Meal 1 approximately 175 calories– WholeBody Green Drink (2 scoops of WholeBody Green 

“Fruit Blend”, ¼ cup Greek Yogurt, mixed together in a shaker with 10 oz of cold water) 

- Multi2Fit Whole Food Multi-Vitamin 

- Enzyme2Fit Digestive Enzymes 

Meal 2 approximately 225 calories (Approx. 3 hours later) - 1 handful of blueberries, 1 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, and turkey lunch meat/leftover chicken, covered with salsa). 


Meal 4 approximately 150 calories (Approx. 3 hours later) – 1 banana with 1 tbsp. of peanut 

butter 

Meal 5 approximately (Approx. 3 hours later) – Treat Meal- Eat whatever you want but try to 

stay below 800 calories. 


*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 2 approximately 200 calories (3 hours later) –2 tbsp. of peanut butter with celery 

Meal 3 approximately 500 calories (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 225 calories (Approx. 3 hours later) - 1 handful of blueberries, 1 Quest 

Protein Bar 

Meal 5 approximately 500 calories (Approx. 3 hours later) – 2 cups of tonight’s recipe w/ 

steamed asparagus 


**HERE’S THE RECIPE WE’LL BE MAKING TONIGHT – LOW CARB Mexican Chicken

Ingredients: 

1 pound boneless chicken breasts 1 teaspoon Seasoning for Tacos Salt, to taste 1/2 cup 

enchilada sauce 4 ounces cheddar cheese, shredded 3 green onions, chopped 

Instructions: 

Sprinkle the chicken on both sides with taco seasoning; grill or sauté. Cut the chicken into cubes 

and place in a greased 8x8" baking dish; season with salt to taste. Add the enchilada sauce and 

toss to coat the chicken. Sprinkle the cheese over the chicken and bake at 350º for 10-20 

minutes, until hot and bubbly. Scatter the green onions over the top. 

Makes 4 servings: Can be frozen 

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



Meal 1 approximately 215 calories – WholeBody Green Drink (2 scoops of WholeBody Green 

with 1 scoop of Womens Whey Vanilla Protein 1 flavored lemonade packet). 



Meal 2 approximately 300 calories (3 hours later) –1 Quest Protein Bar, 1 serving (1 oz) of 

cashews. 

Meal 3 approximately 400 calories (3 hours later)–1.5 cups of leftover Mexican chicken with 

some left over steamed asparagus


Meal 4 approximately 200 calories (3 hours later) – 1 handful of blueberries, 1 apple with 1 

tbsp peanut butter 

Meal 5 approximately 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 steamed squash. 


Meal 6 approximately 100 calories- (This meal will be used as your pre and post workout 

meal depending on when you work out during the day) –Mix 1 scoop Womens Whey Vanilla 

Protein to 4-6 fl. Oz of water. Drink 1/4 protein shake 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. 






- Enzyme2Fit Digestive Enzymes

Meal 2 approximately 250 calories (3 hours later) – 1 banana with 2 tbsp. of peanut butter. 

Meal 3 approximately 400 calories (3 hours later) – 1 cup of leftover Mexican chicken with a 

mixed green salad with a red pepper cut into slices, sprinkle a few sunflower seeds, covered 

with an oil based vinaigrette dressing. 


Meal 4 approximately 250 calories (3 hours later) –1 Quest Protein Bar, 1 cup of carrots 

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

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

unsweetened almond milk, 2 cups of ice). 






Meal 1 approximately 215 calories – WholeBody Green Drink (2 scoops of WholeBody Green 

with 1 scoop of Womens Whey Vanilla Protein 1 flavored lemonade packet). 



Meal 2 approximately 300 calories (3 hours later) –1 apple with 1 tbsp. of peanut butter, 1 

handful of cashews

Meal 3 approximately 450 calories (3 hours later) – Tuna Sandwich- 2 pieces whole wheat 

bread, tuna in a can (drained) & mixed w/ approximately 2 tablespoons of Mayo w/ Olive Oil. I 

toast the bread and then load as much tuna as possible. Whatever tuna doesn’t fit on the 

sandwich I still eat without bread. Raw carrots on the side 


Meal 4 approximately 225 calories (3 hours later) – 1 handful of blueberries & 1 Quest Protein 

Bar 

Meal 5 approximately 400 calories (Approx. 3 hours later) – 1.5 cups of beef fajita meat with 

onions and red and yellow peppers with steamed broccoli on the side** 






**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. 


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




“Fruit Blend”, ¼ cup Greek Yogurt, mixed together in a shaker with 10 oz of cold water)



Meal 2 approximately 225 calories (3 hours later) – 1 apple, 1 Quest Protein Bar 

Meal 3 approximately 400 calories (3 hours later) – 1-2 cup of leftover fajita meat w/ sliced 

peppers covered in salsa and steamed broccoli on the side 


Meal 4 approximately 350 calories (3 hours later) –1 banana with 2 tbsp. of peanut butter, 1 

handful of cashews 

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 or leftover chicken, covered with salsa) 






Meal 1 approximately 250 calories – Pumpkin Pie Protein Shake - 1 scoop of Womens Whey 

Vanilla 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, 3 handfuls of ice and 1 packet of all 

natural sweetener (optional-like Stevia or Truvia)-Blend all together and enjoy!



Meal 2 approximately 225 calories (Approx. 3 hours later) - 1 apple, 1 Quest Protein Bar 

Meal 3 approximately 450 calories (Approx. 3 hours later) – Tuna Sandwich- 2 pieces whole 

wheat bread, tuna in a can (drained) & mixed w/ approximately 2 tablespoons of Mayo w/ Olive 

Oil. I toast the bread and then load as much tuna as possible. Whatever tuna doesn’t fit on the 

sandwich I still eat without bread. Raw carrots on the side. 


Meal 4 approximately 110 calories (Approx. 3 hours later) - WholeBody Green drink (2 scoops 

of WholeBody Green “Fruit Blend”, 1 packet of lemonade mix that you put into water bottles, 

mix in a shaker with 10-12 oz of cold water) 

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 

the9x13 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 

cauliflower. 








** 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 12 - Fit2Fat2Fit

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