Day 1 Meal Plan (Saturday November 5, 2011) - Fit2Fat2Fit
Day 1 Meal Plan (Saturday November 5, 2011) - Fit2Fat2Fit
Day 1 Meal Plan (Saturday November 5, 2011) - Fit2Fat2Fit
Create successful ePaper yourself
Turn your PDF publications into a flip-book with our unique Google optimized e-Paper software.
<strong>Day</strong> 1 <strong>Meal</strong> <strong>Plan</strong> (<strong>Saturday</strong> <strong>November</strong> 5, <strong>2011</strong>)<br />
First thing upon waking up is to chug a 16 oz bottle of water<br />
<strong>Meal</strong> 1 – Spinach Shake (1 scoop of IsaPro Vanilla Whey Protein (or whichever brand you decided to go<br />
with), 1 big handful of spinach, ½ banana, 2 Tablespoons of peanut butter, Approximately ¾ cup of<br />
unsweetened almond milk, and approximately 3 handfuls of ice).<br />
-Multi vitamin supplement as you drink the spinach shake.<br />
- 1 serving of Ionix Supreme (For those that bought it)(If you did NOT then don’t worry about taking it)<br />
<strong>Meal</strong> 2 (Approx. 3 hours later) - 1 handful of almonds, 1 protein bar (low-carb, high fiber, high<br />
protein), 1 16oz bottle of water<br />
<strong>Meal</strong> 3 (Approx. 3 hours later) – 1 Chicken breast cooked with the sun dried tomato marinade (or<br />
whichever marinade you choose). 1 whole zucchini sliced, steamed (lightly sprayed with zero calorie<br />
butter spray and minimal sea salt if you want more flavoring). * Video will be posted showing us<br />
preparing our chicken.<br />
<strong>Meal</strong> 4 (Approx. 3 hours later) – 2 scoops of Whole Body Green (or protein shake of your choice)<br />
mixed with water or LOW calorie/sugar juice.<br />
<strong>Meal</strong> 5 (3 hours later) – 2 small filets of salmon (or 1 large salmon) covered with mayo w/ olive oil and<br />
sprinkled with sea salt, baked in the oven, while covered in foil (or some other fish prepared to your<br />
taste) and some steamed asparagus ( with zero calorie butter spray if you want more flavoring). * Video<br />
will be posted showing us preparing our fish along with the temperature and approx. cooking time.<br />
*Make sure to drink water consistently throughout the day. The amount of water varies per person,<br />
but you should have at least 1 clear urination per day.
<strong>Day</strong> 2 <strong>Meal</strong> <strong>Plan</strong> (Sunday <strong>November</strong> 6, <strong>2011</strong>)<br />
First thing upon waking up is to drink a 16oz bottle of water<br />
CLEANSE DAY!!!!!<br />
**For all of those that are doing the cleanse with me, I will be taking the cleanse once a week as<br />
instructed (4 times per day with a lot of water)<br />
**For those that are NOT doing the cleanse please follow something similar to <strong>Saturday</strong>’s meal plan.<br />
And don’t worry if you’re not doing the cleanse. It’s a personal decision for me and is NOT necessary<br />
for everyone to do.**<br />
**For those that purchased an Isagenix cleanse SYSTEM that want to do the 30 day or 9 day cleanse as<br />
directed on package instead of integrating it into the meal plan, feel free to do so.<br />
<strong>Meal</strong> 1 – 1 serving of Cleanse for Life with Product B (aka Multi Vitamin)<br />
<strong>Meal</strong> 2 (4 hours later) – 1 serving of Cleanse for Life with 16oz bottle of water<br />
<strong>Meal</strong> 3 (4 hours later) – 1 serving of Cleanse for Life with 16oz bottle of water<br />
<strong>Meal</strong> 4 (4 hours later) – 1 serving of Cleanse for Life with 16oz bottle of water
<strong>Day</strong> 3 <strong>Meal</strong> <strong>Plan</strong> (Monday <strong>November</strong> 7, <strong>2011</strong>)<br />
First thing upon waking up is to chug a 16 oz bottle of water<br />
<strong>Meal</strong> 1 – 3 egg white spinach omelet (3 egg whites, chopped up onions, red or green or yellow bell<br />
peppers, spinach, and cut up turkey lunch meat).<br />
-Product B from Isagenix (or other multivitamin after your omelet)<br />
- 1 serving of Ionix Supreme (For those that bought it)(If you did NOT then don’t worry about taking it)<br />
<strong>Meal</strong> 2 (Approx. 3 hours later) - 2 scoops of Whole Body Green (or protein shake of your choice)<br />
mixed with water or LOW calorie/sugar juice.<br />
<strong>Meal</strong> 3 (Approx. 3 hours later) – 1 Chicken breast cooked with the sun dried tomato marinade (or<br />
whichever marinade you choose). 1 cup of steamed green beans (with zero calorie butter spray for more<br />
flavoring if needed). * PLEASE NOTE- The chicken you will be cooking in bulk as you’ll see in my video.<br />
This is so you can save it in the fridge for approximately 3-4 days sealed in Tupperware containers and<br />
therefore you re-heat and do not have to COOK a meal each day which saves on time. Should you want<br />
to prepare it fresh everyday instead that is okay too. For me, I’ll be reheating the chicken I already<br />
prepared before for this meal.<br />
<strong>Meal</strong> 4 (Approx. 3 hours later) – 1 small handful of beef jerky, and 1 apple (or other fruit of your<br />
choice)<br />
<strong>Meal</strong> 5 (Approx. 3 hours later) – Spinach Shake (1 scoop of IsaPro Vanilla Whey Protein (or whatever<br />
kind you decided to use), 1 big handful of spinach, ½ banana, 2 tbsp of peanut butter, ¾ cup of<br />
unsweetened almond milk, 3 big handfuls of ice).<br />
*Make sure to drink water consistently throughout the day. The amount of water varies per person,<br />
but you should have at least 1 clear urination per day.
<strong>Day</strong> 4 <strong>Meal</strong> <strong>Plan</strong> (Tuesday <strong>November</strong> 8, <strong>2011</strong>)<br />
First thing upon waking up is to chug a 16 oz bottle of water<br />
<strong>Meal</strong> 1 – Spinach Shake (1 scoop of IsaPro Vanilla Whey Protein (or whichever brand you decided to go<br />
with), 1 big handful of spinach, ½ banana, 2 Tablespoons of peanut butter, Approximately ¾ cup of<br />
unsweetened almond milk, and approximately 3 handfuls of ice).<br />
-Multi vitamin supplement as you drink the spinach shake.<br />
- 1 serving of Ionix Supreme (For those that bought it)(If you did NOT then don’t worry about taking it)<br />
<strong>Meal</strong> 2 (Approx. 3 hours later) - 1 handful of almonds, 1 protein bar (low-carb, high fiber, high<br />
protein), 1 16oz bottle of water<br />
<strong>Meal</strong> 3 (Approx. 3 hours later) –1 Chicken breasts cooked with the sun dried tomato marinade (or<br />
whichever marinade you choose). 1 cup of steamed broccoli (with zero calorie butter spray for more<br />
flavoring if needed). * PLEASE NOTE- The chicken you will be cooking in bulk as you’ll see in my video.<br />
This is so you can save it in the fridge for approximately 3-4 days sealed in Tupperware containers and<br />
therefore you re-heat and do not have to COOK a meal each day which saves on time. Should you want<br />
to prepare it fresh everyday instead that is okay too. For me, I’ll be reheating the chicken I already<br />
prepared before for this meal.<br />
<strong>Meal</strong> 4 (Approx. 3 hours later) – 2 scoops of Whole Body Green (or protein shake of your choice)<br />
mixed with water or LOW calorie/sugar juice.<br />
<strong>Meal</strong> 5 (Approx. 3 hours later) – 1 cup of the frozen fajita meat (or whichever meat you decide)<br />
cooked with slices of the bell peppers and onions (1 cup of the bell peppers and onions). *This like the<br />
chicken I cook all at once in bulk and save in a Tupperware container to eat over the next several days.<br />
*I will post a video of me preparing this as well for future reference.<br />
*Make sure to drink water consistently throughout the day. The amount of water varies per person,<br />
but you should have 1 clear urination per day.
<strong>Day</strong> 5 <strong>Meal</strong> <strong>Plan</strong> (Wednesday <strong>November</strong> 9, <strong>2011</strong>)<br />
First thing upon waking up is to chug a 16 oz bottle of water<br />
<strong>Meal</strong> 1 – 3 egg white spinach omelet (3 egg whites, chopped up onions, red or green or yellow bell<br />
peppers, spinach, and cut up turkey lunch meat).<br />
-Product B from Isagenix (or other multivitamin with your omelet)<br />
- 1 serving of Ionix Supreme (For those that bought it)(If you did NOT then don’t worry about taking it)<br />
<strong>Meal</strong> 2 (Approx. 3 hours later) - 2 scoops of Whole Body Green (or protein shake of your choice)<br />
mixed with water or LOW calorie/sugar juice.<br />
<strong>Meal</strong> 3 (3 hours later) – 1 chicken breast cooked with the sun dried tomato marinade (or whichever<br />
marinade you choose). 1 cup of steamed green beans (with zero calorie butter spray for more flavoring<br />
if needed). *Sometime around Wednesday or Thursday (mid-week) I prepare another LARGE batch of<br />
chicken with my marinade and save it in the fridge in Tupperware containers so I have it available and<br />
ready to re-heat for the rest of the week. You can cook fresh if you’d like instead.<br />
<strong>Meal</strong> 4 (Approx. 3 hours later) – 1 handful of almonds, 1 small handful of fresh blueberries<br />
<strong>Meal</strong> 5 (Approx. 3 hours later) – Spinach Shake (1 scoop of IsaPro Vanilla Whey Protein (or whichever<br />
brand you decided to go with), 1 big handful of spinach, ½ banana, 2 Tablespoons of peanut butter,<br />
Approximately ¾ cup of unsweetened almond milk, and approximately 3 handfuls of ice).<br />
*Make sure to drink water consistently throughout the day. The amount of water varies per person,<br />
but you should have at least 1 clear urination per day.
<strong>Day</strong> 6 <strong>Meal</strong> <strong>Plan</strong> (Thursday <strong>November</strong> 10, <strong>2011</strong>)<br />
First thing upon waking up is to chug a 16 oz bottle of water<br />
<strong>Meal</strong> 1 – Spinach Shake (1 scoop of IsaPro Vanilla Whey Protein (or whichever brand you decided to go<br />
with), 1 big handful of spinach, ½ banana, 2 Tablespoons of peanut butter, Approximately ¾ cup of<br />
unsweetened almond milk, and approximately 3 handfuls of ice).<br />
-Multi vitamin supplement as you drink the spinach shake.<br />
- 1 serving of Ionix Supreme (For those that bought it)(If you did NOT then don’t worry about taking it)<br />
<strong>Meal</strong> 2 (Approx. 3 hours later) – 1 sliced banana with 1 tbsp of peanut butter, 1 small handful of beef<br />
jerky<br />
<strong>Meal</strong> 3 (Approx. 3 hours later) – 1 chicken breast cooked with the sun dried tomato marinade (or<br />
whichever marinade you choose). 1 cup of steamed green beans ( w/zero calorie butter spray and<br />
minimal sea salt should you like to add more flavor). *Again, this is re-heated because I cooked another<br />
large batch mid-week around Wednesday so I’d have chicken for the rest of the week.<br />
<strong>Meal</strong> 4 (Approx. 3 hours later) – 2 scoops of Whole Body Green (or protein shake of your choice)<br />
mixed with water or LOW calorie/sugar juice.<br />
<strong>Meal</strong> 5 (Approx. 3 hours later) –1 cup of the frozen fajita meat (or whichever meat you decide)<br />
cooked with slices of the bell peppers and onions (1 cup of the bell peppers and onions). *As mentioned<br />
previously, I am re-heating the fajita meat I had already cooked in bulk previously to save time. You can<br />
cook fresh instead if you prefer.<br />
*Make sure to drink water consistently throughout the day. The amount of water varies per person,<br />
but you should have at least 1 clear urination per day.
<strong>Day</strong> 7 <strong>Meal</strong> <strong>Plan</strong> (Friday <strong>November</strong> 11, <strong>2011</strong>)<br />
First thing upon waking up is to chug a 16 oz bottle of water<br />
<strong>Meal</strong> 1 – Spinach Shake (1 scoop of IsaPro Vanilla Whey Protein (or whichever brand you decided to go<br />
with), 1 big handful of spinach, ½ banana, 2 Tablespoons of peanut butter, Approximately ¾ cup of<br />
unsweetened almond milk, and approximately 3 handfuls of ice).<br />
-Multi vitamin supplement as you drink the spinach shake.<br />
- 1 serving of Ionix Supreme (For those that bought it)(If you did NOT then don’t worry about taking it)<br />
<strong>Meal</strong> 2 (Approx. 3 hours later) – 1 handful of almonds, 1 small handful of beef jerky, 1 small handful<br />
of blueberries<br />
<strong>Meal</strong> 3 (Approx. 3 hours later) – 1 chicken breast cooked with the sun dried tomato marinade (or<br />
whichever marinade you choose). 1 whole zucchini sliced and steamed w/zero calorie butter spray and<br />
minimal sea salt should you like to add more flavor. *Again, this is re-heated because I cooked another<br />
large batch mid-week around Wednesday so I’d have chicken for the rest of the week.<br />
<strong>Meal</strong> 4 (Approx. 3 hours later) – 2 scoops of Whole Body Green (or protein shake of your choice)<br />
mixed with water or LOW calorie/sugar juice.<br />
<strong>Meal</strong> 5 (Approx. 3 hours later) – 2 small filets of salmon (or 1 large salmon) covered with mayo w/<br />
olive oil and sprinkled with sea salt, baked in the oven, while covered in foil (or some other fish prepared<br />
to your taste) and some steamed cauliflower (with zero calorie butter spray if you want more flavoring).<br />
* Video will be posted showing us preparing our fish along with the temperature and approx. cooking<br />
time.<br />
*Make sure to drink water consistently throughout the day. The amount of water varies per person,<br />
but you should have at least 1 clear urination per day.
<strong>Day</strong> 8 <strong>Meal</strong> <strong>Plan</strong> (<strong>Saturday</strong> <strong>November</strong> 12, <strong>2011</strong>)<br />
First thing upon waking up is to chug a 16 oz bottle of water<br />
<strong>Meal</strong> 1 – 2 scoops of Whole Body Green (or protein shake of your choice) mixed with 1 scoop of Isapro<br />
Vanilla Whey Protein (or vanilla whey protein of your choice) mixed with water. Or you can substitute<br />
this for the spinach shake.<br />
-Multi vitamin supplement as you drink the spinach shake.<br />
- 1 serving of Ionix Supreme (For those that bought it)(If you did NOT then don’t worry about taking it)<br />
<strong>Meal</strong> 2 (Approx. 3 hours later) – 1 handful of almonds, 1 small handful of beef jerky, 1 apple<br />
<strong>Meal</strong> 3 (Approx. 3 hours later) – 1 cup of ground turkey meat with seasoning (whichever seasoning<br />
you choose). 1 whole yellow squash sliced and steamed (w/zero calorie butter spray and minimal sea<br />
salt should you like to add more flavor).<br />
<strong>Meal</strong> 4 (Approx. 3 hours later) – 2 scoops of Whole Body Green (or protein shake of your choice)<br />
mixed with water or LOW calorie/sugar juice.<br />
<strong>Meal</strong> 5 (Approx. 3 hours later) – 1 chicken breast cooked with seasoning (whatever seasoning you<br />
choose). 1 whole yellow squash sliced and steamed ( w/zero calorie butter spray and minimal sea salt<br />
should you like to add more flavor). *Again, this is re-heated because I cooked another large batch midweek<br />
around Wednesday so I’d have chicken for the rest of the week.<br />
*Make sure to drink water consistently throughout the day. The amount of water varies per person,<br />
but you should have at least 1 clear urination per day.