> You must eat fewer calories than your body is used to in order to drop body fat. When a calorie deficit is created, the body responds by collecting from fat reserves, and you get leaner. In this phase, you’ll eat between 1,400 and 1,500 calories per day.
> You’ll consume ample amounts of protein. This will ensure you’re burning off body fat while sparing muscle. This will be coupled with keeping your carbs and fat intake in check to moderate levels.
MONDAY
Breakfast 1 tsp cinnamon 3 egg whites, scrambled/boiled 1/3 cup oatmeal, quick, measured uncooked Late-morning Snack 1 tbsp peanut butter, natural 2 rice cakes, brown rice/multigrain 1 scoop whey protein Lunch 2 tbsp balsamic vinegar 1/2 cup brown rice, cooked 4 oz shrimp 1 small salad, with tomato and onion Midday Snack 4 oz ground turkey breast, 99% fat-free 4 oz sweet potato, baked skinless Dinner 10 almonds 4 oz asparagus 4 oz halibut Nighttime Snack 1 tbsp peanut butter, natural 1 scoop whey protein 1/4 cup plain, low-fat yogurt Totals: 1,442 Calories, 158g Protein, 114g Carbs, 35g Fat
TUESDAY Breakfast 3 egg whites, scrambled/boiled 1.5 oz cream of rice, measured uncooked Late-morning Snack 1 tbsp almond butter, natural 2 rice cakes, brown rice/multigrain 1 scoop whey protein Late-morning Snack 1 soft corn tortilla, 7-inch diameter 4 oz chicken breast, white meat 1/2 cup zucchini Midday snack 4 oz ground turkey breast, 99% fat-free 4 oz sweet potato, baked skinless Dinner 10 almonds 6 oz broccoli 4 oz halibut Nighttime Snack 1 oz avocado 1 scoop whey protein 1/4 cup plain, low-fat yogurt Totals: 1,433 Calories, 164g Protein, 121g Carbs, 34g Fat
WEDNESDAY Breakfast 3 egg whites, scrambled/boiled 1/4 cup grits, quick, measured uncooked Late-morning Snack 1 tbsp peanut butter, natural 2 rice cakes, brown rice/multigrain 1 scoop whey protein Lunch 2 tbsp balsamic vinegar 1/2 cup brown rice, cooked 4 oz chicken breast, white meat 1 1/2 cups baby spinach Midday Snack 4 oz ground turkey breast, skinless, 99% fat-free 4 oz sweet potato, baked Dinner 2 tbsp balsamic vinegar 10 almonds 1 medium salad, with tomato and onion 4 oz shrimp Nighttime Snack 1 tbsp peanut butter, natural 1 scoop whey protein 1/4 cup plain, low-fat yogurt Totals: 1,408 Calories, 164g Protein, 144g Carbs, 34g Fat
THURSDAY Breakfast 1 tsp cinnamon 3 egg whites, scrambled/boiled 1/3 cup oatmeal, quick, measured uncooked Late-morning Snack 1 tbsp peanut butter, natural Lunch 4 oz sweet potato, baked 4 oz chicken breast, skinless, white meat 4 oz asparagus Midday Snack 4 oz turkey breast, white meat 1/2 cup brown rice Dinner 2 tbsp balsamic vinegar 10 almonds 1 medium salad, with tomato and onion 5 oz tilapia Nighttime Snack 1 tbsp almond butter, natural 1 scoop whey protein 1/4 cup plain, low-fat yogurt Totals: 1,491 Calories, 198g Protein, 94g Carbs, 35g Fat
FRIDAY Breakfast 1 tsp cinnamon 3 egg whites, scrambled/boiled 1/2 cup oat bran Late-morning snack 1 tbsp almond butter, natural 2 rice cakes, brown rice/multigrain 1 scoop whey protein Lunch 1/2 cup brown rice, cooked 4 oz chicken breast, white meat 4 oz green beans Midday Snack 4 oz ground turkey breast, 99% fat-free 4 oz sweet potato, baked skinless Dinner 1 oz avocado 4 oz asparagus 4 oz halibut Nighttime Snack 1 tbsp peanut butter, natural 1 scoop whey protein 1/4 cup plain, low-fat yogurt Totals: 1,474 Calories, 172g Protein, 123g Carbs, 38g Fat
SATURDAY Breakfast 3 egg whites, scrambled/boiled 2 oz hash browns, home-prepared Late-morning Snack 1 tbsp peanut butter, natural 2 rice cakes, brown rice/multigrain 1 scoop whey protein Lunch 2 tbsp balsamic vinegar 1/2 cup brown rice, cooked 5 oz tilapia 1 1/2 cups baby spinach Midday Snack 4 oz turkey breast, white meat 4 oz sweet potato, baked, skinless Dinner 10 almonds 1 cup zucchini 4 oz ground turkey breast, 99% fat-free Nighttime Snack 1 tbsp almond butter, natural 1 scoop whey protein 1/4 cup plain, low-fat yogurt Totals: 1,489 Calories, 175g Protein, 110g Carbs, 41g Fat
SUNDAY Breakfast 3 egg whites, scrambled/boiled 1/4 cup grits, quick, measured uncooked Late-morning Snack 1 tbsp almond butter, natural 2 rice cakes, brown rice/multigrain 1 scoop whey protein Lunch 1/2 cup black beans, boiled 4 oz chicken breast, white meat 4 oz broccoli Midday Snack 4 oz ground turkey breast, 99% fat-free 1/2 cup brown rice, cooked Dinner 2 tbsp balsamic vinegar 10 almonds 1 medium salad, with tomato and onion 4 oz shrimp Nighttime Snack 1 oz avocado 1 scoop whey protein 1/4 cup plain, low-fat yogurt Totals: 1,456 Calories, 168g Protein, 141g Carbs, 33g Fat>
>>GO TO PAGE 2 FOR WEEKS 3-4 OF THE DIET
> In this phase, again, you’ll eat between 1,400-1,500 calories per day. However, your macronutrient intake will change.
> Because high-intensity training tears down muscle fibers at a rapid rate, you’ll consume a combination of higher protein and healthy fats.
> Carb intake is low to help keep your metabolism humming along. Carbs are still consumed early in the day, but they taper off as insulin sensitivity increases.
MONDAY Breakfast 3 egg whites, scrambled/boiled 1 tbsp flaxseeds 1/2 cup oatmeal, quick, measured uncooked Late-morning Snack3 oz chicken breast, white meat 0.75 oz English walnuts, halves Lunch 1 cup cabbage, raw, shredded 4 oz chicken breast, white meat 2 soft corn tortillas, 7-inch diameter Midday Snack 1/2 medium banana 1 tbsp flaxseeds 1 1/2 scoops whey protein Dinner 2 oz avocado 1 tbsp balsamic vinegar 1 medium salad, with tomato and onion 4 oz turkey breast, white meat Nighttime snack 1 tbsp flaxseeds 1 1/2 scoops whey protein Totals: 1,490 Calories, 180g Protein, 90g Carbs, 47g Fat
TUESDAY Breakfast 3 egg whites, scrambled/boiled 1 tbsp flaxseeds 1/4 cup grits, quick, measured uncooked Late-morning Snack 3 oz chicken breast, white meat 15 almonds Lunch 1 cup cabbage, raw, shredded 4 oz ground turkey breast, 99% fat-free 2 soft corn tortillas, 7-inch diameter Midday Snack 3 oz blueberries 1 tbsp flaxseeds 1 1/2 scoops whey protein Dinner 0.75 oz English walnuts, halves 4 oz broccoli 4 oz turkey breast, white meat Nighttime Snack 1 tbsp peanut butter, natural 1 1/2 scoops whey protein Totals: 1,439 Calories, 179g Protein, 94g Carbs, 50g Fat
WEDNESDAY Breakfast 3 egg whites, scrambled/boiled 1 tbsp flaxseeds 2 oz hash browns, home-prepared Late-morning Snack 3 oz chicken breast, white meat 0.75 oz English walnuts, halves Lunch 1/2 cup zucchini 4 oz turkey breast, white meat 4 oz sweet potato, baked, skinless Midday Snack 1⁄2 medium apple 1 tbsp flaxseeds 1 1/2 scoops whey protein Dinner 1 oz avocado 4 oz broccoli 3 egg whites, scrambled/boiled Nighttime Snack 1 tbsp almond butter, natural 1 1/2 scoops whey protein Totals: 1,413 Calories, 160g Protein, 93g Carbs, 52g Fat
THURSDAY Breakfast 3 egg whites, scrambled/boiled 1 tbsp flaxseeds 1/3 cup oatmeal, quick, measured uncooked Late-morning Snack 3 oz chicken breast, white meat 2 oz avocado Lunch 1 cup cabbage, raw, shredded 4 oz chicken breast, white meat 1/2 cup brown rice, cooked Midday Snack 1/2 medium grapefruit 1 tbsp flaxseeds 1 1/2 scoops whey protein Dinner 0.75 oz English walnuts, halves 1 tbsp balsamic vinegar 1 1/2 cups baby spinach 4 oz shrimp Nighttime Snack 1 tbsp flaxseeds 1 1/2 scoops whey protein Totals: 1,448 Calories, 171g Protein, 82g Carbs, 51g Fat
FRIDAY Breakfast 3 egg whites, scrambled/boiled 1 tbsp flaxseeds 1.5 oz cream of rice, uncooked Late-morning Snack 4 oz ground turkey breast, 99% fat-free 0.75 oz english walnuts, halves Lunch 4 oz asparagus 4 oz shrimp 4 oz sweet potato, baked, skinless Midday Snack 1/2 large orange 1 tbsp peanut butter, natural 1 1/2 scoops whey protein Dinner 1 oz avocado 4 oz asparagus 5 oz tilapia Nighttime Snack 1 tbsp flaxseeds 1 1/2 scoops whey protein Totals: 1,480 Calories, 178g Protein, 97g Carbs, 46g Fat
SATURDAY Breakfast 3 egg whites, scrambled/boiled 1 tbsp flaxseeds 1/2 cup oat bran Late-morning Snack 3 oz chicken breast, white meat 0.75 oz English walnuts, halves Lunch 1/2 cup zucchini 4 oz chicken breast, white meat 2 soft corn tortillas, 7-inch diameter Midday Snack 1/2 medium banana 1 tbsp flaxseeds 3 egg whites, scrambled/boiled Dinner 1 oz avocado 1 1/2 cups baby spinach 4 oz turkey breast, white meat Nighttime Snack 1 tbsp almond butter, natural 1 1/2 scoops whey protein Totals: 1,483 Calories, 179g Protein, 91g Carbs, 51g Fat
SUNDAY Breakfast 3 egg whites, scrambled/boiled 1 tbsp flaxseeds 1⁄3 cup oatmeal, quick, measured uncooked Late-morning Snack 3 oz chicken breast, white meat 0.75 oz english walnuts, halves Lunch 4 oz green beans 4 oz tilapia 1⁄2 cup brown rice Midday Snack 1/2 medium apple 1 tbsp flaxseeds 1 1/2 scoops whey protein Dinner 1 oz avocado 4 oz asparagus 3 egg whites, scrambled/boiled Nighttime Snack 1 tbsp peanut butter, natural 1 1/2 scoops whey protein Totals: 1,410 Calories, 164g Protein, 88g Carbs, 42g Fat
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