FOODS TO EAT
PROTEINS- Poultry
- Skinless Chicken Breast
- Skinless Turkey Breast
- Beef
- Lean Ground Beef (< 10% fat)
- Buffalo
- Round Steak
- Sirloin Steak
- Fish
- Tilapia
- Cod
- Haddock
- Tuna: canned, water packed and fresh
- Salmon: Canned, water packed and fresh
- Shellfish: crab, shrimp, lobster, clams, scallops
- Lean Ham
- Eggs, egg whites and egg substitutes (Like egg beaters)
- Skim milk
- Low-fat cheeses
- Non Fat Greek yogurt
- Low Fat or Fat Free Cottage Cheese
CARBOHYDRATES
- Potatoes (Red, white, yellow, blue, sweet)
- Squash (Spaghetti, acorn, pumpkin)
- Corn
- Brown Rice (Cooked without oil or butter)
- Whole grain pasta
- Oatmeal (NOT INSTANT)
- Other grains (Barley, couscous, quinoa)
- Beans (Black, pinto, kidney, chickpeas, etc)
- Fruits (apples, berries, oranges, pears, peaches, grapes, melons, etc)
- Nonfat Yogurt
- Whole Wheat Bread
VEGETABLES (add at least to 2 meals per day; portions not important)
- Asparagus
- Artichokes
- Bell Peppers (Any color)
- Broccoli
- Brussels Sprouts
- Cabbage
- Carrots
- Cauliflower
- Celery
- Cucumber
- Green Beans
- Mushrooms
- Onion
- Spinach
- Tomato
- Zucchini
IMPORTANCE OF WATER
- 16 oz with morning supplements
- 16 oz with a workout
- 16 oz with each meal (Breakfast, morning snack, lunch, afternoon snack, dinner)
- An equivalent amount of water with every coffee or alcoholic beverage you consume (6 oz coffee = 6 oz water)
Buy a 64 oz plastic jug and fill it with water each day. Set reminders on your phone. Have a glass in front of you when you sit down to eat and don't leave the table until it's gone.
MEAL PLAN INFORMATION
B = Breakfast; S1 = Morning Snack; L = Lunch; S2 = Afternoon Snack; D = Dinner; S3 = Before Bed Snack; WTC = Water/Tea/Coffee
1 Serving Protein = Piece the size of your palm, 1/2-3/4 inch thick
1 Serving Carbohydrates = 1 Closed fist size
14 Day sample meal plan
SUNDAY
B = Meal Shake, WTC
S1 = Ham, egg & cheese muffin, WTC
L = Roast Beef & Horseradish Wrap, WTC
S2 = Peanut Butter Cup Shake, WTC
D = Basil-garlic stuffed chicken, brown rice, peas, Water
S3 = Protein Shake (Soy or Whey)
MONDAY
B = Meal Shake, WTC
S1 = Protein Oatmeal, WTC
L = Tuna Salad Wrap, WTC
S2 = Apple with Peanut Butter, WTC
D = Baked Pesto Chicken, Orzo, Broccoli, WTC
S3 = Protein Shake (Soy or Whey)
TUESDAY
B = Meal Shake, WTC
S1 = Ham, Egg & Cheese potato, WTC
L = BBQ Chicken Pita Pizza, WTC
S2 = Apple with String Cheese, WTC
D = Fish tacos, Guacamole, WTC
S3 = Protein Shake (Soy or Whey)
WEDNESDAY
B = Meal Shake, WTC
S1 = Eggs & Granola, WTC
L = Turkey/Ham Sandwich, WTC
S2 = (2) Double Chocolate Muffin (Or 1 Jumbo), WTC
D = Turkey Stuffed Portobello Mushrooms, Mashed Potatoes, Green Beans, Water
S3 = Protein Shake (Soy or Whey)
THURSDAY
B = Meal Shake, WTC
S1 = Greek Yogurt Parfait with Fruit & Granola, WTC
L = Greek Pita Pizza, WTC
S2 = High Protein Snack Bar, WTC
D = Chili-Rubbed Tilapia, Brown Rice, Steamed Asparagus, Water
S3 = Protein Shake (Soy or Whey)
FRIDAY
B = Meal Shake, WTC
S1 = Hard Boiled Eggs & Whole Wheat Toast, WTC
L = Turkey Burger, WTC
S2 = Chai-Protein Latte, WTC
D = Honey-Soy Salmon, Sweet Potato, Sauteed Spinach, Water
S3 = Protein Shake (Soy or Whey)
SATURDAY
FREE DAY!!!
SUNDAY
B = Meal Shake, WTC
S1 = Spinach Frittata with Toast, WTC
L = Tuna Salad with wheat thins, WTC
S2 = (2) Hard Boild Eggs, orange, WTC
D = Grilled Chicken Bruschetta, Whole Weat Orzo, Sauteed Zucchini, WTC
S3 = Protein Shake (Soy or Whey)
MONDAY
B = Meal Shake, WTC
S1 = Oat Bran Muffin, WTC
L = Salmon Salad Sandwich, WTC
S2 = Cottage Cheese & Tomatoes, WTC
D = Tex-Mex Casserole, WTC
S3 = Protein Shake (Soy or Whey)
TUESDAY
B = Meal Shake, WTC
S1 = Denver Omelette, WTC
L = Pizza Burger, WTC
S2 = Brownie Surprise, WTC
D = Stuffed Peppers, WTC
S3 = Protein Shake (Soy or Whey)
WEDNESDAY
B = Meal Shake, WTC
S1 = Mixed Berry Smoothie, WTC
L = Creamy Tarragon Chicken Salad, WTC
S2 = English Muffin Pizza, WTC
D = Sesame-Herb Crusted Mahi-Mahi, brown rice, spinach, WTC
S3 = Protein Shake (Soy or Whey)
THURSDAY
B = Meal Shake, WTC
S1 = Vanilla-Peanut Butter Smoothie, WTC
L = BBQ Chicken Sandwich, WTC
S2 = Chocolate Pudding, WTC
D = Chicken Enchiladas, WTC
S3 = Protein Shake (Soy or Whey)
FRIDAY
B = Meal Shake, WTC
S1 = Bagel with smoked Salmon & Cream Cheese, WTC
L = Cashew Chicken Salad, Light Dressing, WTC
S2 = Cheese Quesadilla, WTC
D = Flank Steak Pinwheels, Mashed Potatoes, Steamed Asparagus, WTC
S3 = Protein Shake (Soy or Whey)
SATURDAY
FREE DAY!!!
THE RELEASE EXERCISE PLAN
TIME TO MOVE IT
Exercise
- Controls Weight - Burn Calories
- Combats adverse health conditions and diseases
- Boosts HDL ("Good" Cholesterol) and decreases unhealthy triglycerides
- Keeps your blood flowing smoothly, reducing the risk of cardiovascular diseases
- Helps or prevents stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, arthritis and falls.
- Exercise Improves Mood
- Stimulates brain chemicals that make you feel happier and more relaxed
- Feel better about your appearance, which boosts your confidence and self-esteem
- Boosts Energy
- Improve Muscle strength and boosts endurance
- Delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently
- Promotes better sleep
- Helps to fall asleep faster
- Fall in to a deeper sleep
- Don't exercise too close to bedtime though.
- Puts the spark back in to your sex life
- Leaves you energized and looking better, which may have a positive impact on sex life
- Regular Physical Activity can lead to enhanced arousal for women
- Men who exercise regularly have less problems with Erectile Dysfunction
- It's FUN!
- Chance to unwind, enjoy the outdoors or engage in activities that make you happy.
- Can help you connect with friends and family
- Dance class, hiking trails, fitness pact/accountability partner, etc.
- 6 Days/week: 3 cardio, 3 Strength
- Interval training
- Burns more calories and fat
- Increases Aerobic Fitness
- Saves Time
- Tackles Boredom
Benefits of Strength Training
- Add definition to muscles
- More fit and toned body
- Protects bone health and muscle mass
- Makes you stronger and fitter
- Helps develop better body mechanics (Balance, posture and coordination improves)
- Plays a role in disease prevention and alleviating the debilitating symptoms of some maladies
- Boosts energy levels and improves mood by elevating endorphins
- More calories burned!
ACCOUNTABILITY PARTNER
An accountability partner is a person who you trust to be straightforward and honest with you, who will help you keep on track and make sure you're committing to the lifestyle changes. This person will help motivate you and encourage you to keep moving forward. They will be your support.
You can create an accountability contract with them. For example, make these lifestyle changes, then have a "punishment" that happens if you fall off track. Your accountability partner will be the one to push you. It helps if you're both trying to keep each other accountable.
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