flat belly blueprint · 2020. 11. 2. · welcome to the dff bootcamp flat belly meal plan! you’ll...

FLAT BELLY BLUEPRINT:

PRESENTED BY:

DARRIEN SRIMONGKOL

FAT LOSS SOLUTION90-DAY MEAL PLAN

Welcome to the DFF Bootcamp Flat Belly Meal Plan! You’ll find this to be an easy nutrition plan to follow, and that is key to your success. Whether you’re doing your own workout progam or invlolved in one of our bootcsmpd, the built in simplicity of the Flat Belly Meal Plan means you’ll be able to stick with this method of eating because it’s built for the long term. For a nutrition plan to be effective in the long term, it needs to be flexible, quick and adaptable! So let’s simplify things. There are two things you’ll want to focus on to understand our DFF style of eating. One is our set of rules or ‘Commandments’ that show you how to follow the meal plan as a whole. The second thing is an easy to follow set of instructions for how to customize your meal plan further based upon a specific goal whether that be more fat loss or more muscle gain. Let’s start with the 10 Commandments first. Don’t worry, I’m not going to read you the riot act here. I just want to give you guys the best way to utilize this nutrition plan of attack so that it actually WORKS for you! With the Flat Belly Meal Plan: Fat Loss Solution, you will not only find something that you will be able to do without first having to enroll in culinary school, but is also easier than ever to start implementing today! Plus, you’ll see that most everything in here is something that will require less than 10 minutes to prepare! I know that must sound like music to your ears if you are lucky enough to be able to find the time to get your workout in each day, let alone needing to find time for hours of daily meal prep! And if you think that in order to get lean that you’d have to eat like a bird to do it...NO WAY! Wait until you see how I recommend that you eat, and you’re going to be shocked and excited at the same time! Not only will you have plenty of food choices to pick from, but you will be allowed to eat plenty of food... period! With the Flat Belly Meal Plan: Fat Loss Solution, you’ve discovered the ultimate plan for creating the body that most women want, without having to give up all of what most gals like! Ready to get started? Cool, then let's get down to business!

10 DFF COMMANDMENTS As promised...here are your rules to eat by for your Meal Plan. As I said,

don’t worry...I’m not out to make this impossible or to drown you in a

bunch of words. On the contrary. My rules are going to be brief, will add

clarity, and will hopefully make this way of eating even better than you

ever could have imagined. All without the unnecessary work that most

other ‘meal plans’ would require of you! Now without any further

delay...let’s get started!

COMMANDMENT 1

THOU SHALT TRACK FOOD DAILY!The first step here is going to buying a food scale and tracking,

measuring, weighing your food for at least 7 days.

I mean everything you put into your mouth. This is a huge eye

opening experience for most people and once they do it usually helps

clear up some frustrations and struggles as to why their body hasn’t

been hanging the way the you would like.

Download an app like myfitnesspal and track your meals daily.

Purchase a food scale and weigh out your food for a week or two so

you have an idea of how much of these foods you are acctually

eating. It will set you up so in the future when you hit a wall, you

have a detailed log of what you've been eating for the last 3 months

etc. This will make it easy for a coach or trainer like myself to give

you the advice you need to break through that wall if you ever decide

to have a coach overlook your nutrition,

COMMANDMENT 2

THOU SHALT NOT EAT FOODS YOU DON'T LIKE!I know this should probably go without saying, but if you really don’t like

something that is suggested on a given day in the meal plans...by all

means, don’t eat it. There are too many meals spread out over this plan

for me to have nailed every one for everybody!

That said, by the way...this is why most meal plans are garbage. They

make you feel as if they suggest you eat oatmeal in the morning for

breakfast, and you don’t eat it because it just so happens that you HATE

OATMEAL, then you won’t get good results! Nonsense! If you don’t like

oatmeal, don’t have it. Feel free to substitute any other breakfast meal

that I have on here on this Meal Plan and you will be fine. Some of you

out there will lock in on 2 or 3 breakfasts that you like and that’s it.

That’s fine. Stick to what works for you and you will get better results

than you ever would following one of those rigid plans!

COMMANDMENT 3

THOUGH SHALT USE SMART SUPPLEMENTSAre supplements necessary? Not always. The convenience of protein

powders cannot be understated. I personally use the portability of protein

powder supplements to my advantage (both with myself and my clients)

to produce the most muscular, ripped body you can expect to get

naturally.

The fact that I can mix up a protein shake in the morning and take it with

me throughout the day is huge. If I had to rely on whole foods all the time

for my much-needed calories, I might look like a traveling Tupperware

party! Not necessary. Invest in a $2 shaker bottle and load it with your

protein powder before you leave the house in the morning and all you

need to do is add water later in the day when you need it...and you’re all

set!

COMMANDMENT 4

THOU SHALT PLAN AHEADMost of us aren't exactly professional chef's in the kitchen.

But that is ok, and it certainly doesn’t have to stop us. It

might be a bit of a stretch to think that we are actually

going to prepare food each and every day. Probably not

going to happen. But what you can do to make this all

much easier is to pick one day where you prepare a bulk

portion of what you would like to eat throughout the week

(either for lunches or dinners or both). For example, feel

like having grilled chicken wraps for lunch and variations

of it for dinner throughout the week? Grill a bunch of them

up on a Sunday and then just store them in a plastic

container or bag in the fridge and go to them as you need

them. Make it once... use it often!

Want my secret weapon? I’m a really busy person, as I bet

a lot of you are too. And sometimes I just don’t have the

time to cook all those meals, even on a Sunday! So I tend to

take advantage of frozen steamers for rice and veggies,

and Rotisserie chickens from Lira's or any supermarket.

You can also look into catering. And the best part is that

the more servings you order, the less expensive they are!

Try places like Whole Foods Market or other healthy local

caterers, and ask which foods might freeze well.

COMMANDMENT 5

THOU SHALT EAT ENOUGH PROTEIN AND CARBS

If you think you’ve got to completely eliminate carbs to get a flat

belly, This Meal Plan will prove you wrong! There’s no need to

avoid starchy carbs like pasta, rice, potatoes and beans. Shoot for

about 40% of your plate being protein. Another 40% should be

fibrous carbs (which are basically veggies and fruits!). The

remaining 20% can be the carb of your choosing - pick something

you enjoy!

COMMANDMENT 6

THOU SHALT CUT THE CRAP!I know this one might be hard for some of you, but if you really

want to get your very own flat belly or 6 pack then you are

going to have to work with me here. If you are a habitual

sweets eater, stop! Not only are these foods often loaded with

tons of fat, calories and sugar...but they are worse, what we

would call “empty calories”. This means that these foods do

NOTHING for helping your muscles repair themselves and

grow larger and more defined. They do nothing to fuel your

metabolism. They do nothing to give you more useable energy.

Really...they do NOTHING, but make you fat! Follow the

pattern here yourself and have NOTHING to do with them, if

building the best body you can is your goal.

COMMANDMENT 7

THOU SHALT FOCUS ON FIBEROne of the most underrated nutrients when it comes to

building a leaner, more defined body is fiber.

Fiber leads to a feeling of fullness. It’s the bulk associated

with foods like broccoli, salads, squash, asparagus,

carrots, etc. that fills the stomach and makes you feel

less like you want to drop by a Taco Bell and try one of

everything on the menu! When you combine this with the

frequent eating (every 2 1/2 to 3 hours) you have a lethal

one-two punch that should leave your body fat shaking

(or jiggling) knowing its days are numbered!

COMMANDMENT 8

WATER...H20...AGUA...24/7I’m sure you’ve heard how valuable water is, both to keeping you feeling

full...but also for accelerating fat loss and getting rid of that bloated water

weight belly. In fact, I recommend you aim for at least a gallon of water pe

day.(128fl oz, 8 small water bottles)

That said, the best way to get a head start on this hydration race is to drink

24 ounces of water immediately upon waking. After sleeping for the last 7

hours or so, your body is craving to be rehydrated. So give it what it wants

Keep a 12 ounce glass at your bathroom sink and chug two of them right

after brushing your teeth in the morning. You’ll be well on your way to

getting your recommended daily amount by simply following that up with a

bottle of water at every one of your six meals thereafter!

COMMANDMENT 9

THOU SHALT EAT EVERY 2.5-3 HOURSAs I just alluded to in the last rule, it is crucial that you get some good

food into your system every 2 1/2 to 3 hours. Not only will this keep your

blood sugar levels stable (which will curb your fat storage and keep your

energy levels up throughout the day), but it will prevent you from

wanting to overeat or binge at your next meal when the last meal you

ate was 6 hours ago!

As with any of the meals in this meal plan, it’s ok to stick with the

snacks you like best and that work best for you. It’s also fine to swap out

snacks for a protein shake any time you like.

COMMANDMENT 10

THOU SHALT FOLLOW THE 80/20 RULEYou have to look at the big picture here. If you

are eating the way I suggest you do then you will

be eating 6 times a day 7 days a week. That comes

out to 42 total meals a week. Now, do you have to

eat perfectly every single time? Nope... If you

were to eat say, 37 meals on point but slipped up

just a bit on 5 of them, you would be doing just

fine. The closer you get to a perfect 42 for 42, the

quicker you will see those last few inches drop

from your waist...and that 4 pack you’re sporting

may turn into the 6 pack you’ve wanted!

The whole idea is this. If you’re the person who

likes an exact plan to follow, take these meal

plans and use them as a nutrition bible, where

you follow every single meal to the letter, day by

day, if that is what you feel will get you on track

and ensure your success. If instead, you are just

looking for a “guideline” for how to eat and have

been unsure of how to structure your meals

(either in food choices or meal timing), then let

this plan serve as a detailed example that will

give you even more ideas that you can adapt to

fit your needs.

PAIRING FOODS FOR FAT LOSS

Nutrition does not need to be

complicated. As I mentioned before we

are going to make this as simple as

possible so you can stick with it. A secret

that isn't talked about much is how

pairing the right foods can excellerate

fat loss!

I want you to look at the diagrham to the

top right. Imagine that is your plate.

Whenever you have a meal you want to

mentally cut your plate 4 ways and

designate a section of that plate for

(protein, carbs, veggies, fats). Most

people use their plate to pack as much

food as they can on there which usually

ends up around 70% protein and 30%

protein(think steak and rice).

CREATE YOUR PLATE

The three main food groups we are

going to deal with and manipulate are

Protein(egg whites, chicken, fish,

whey powder, etc.) Starchy Carbs(rice,

potatoes, breat, pasta,etc.) and

Fibrous Carbs(broccoli, asparagus,

spinach, kale, etc.) I want you to cut a

line down the middle of your plate. 50%

of your plate should be dedicated to

veggies. 25-35% of your plate should be

dedicated to protein. 25% of your plate

should be dedicated to starchy carbs.

This is how we combine foods for fat

loss. Last quick tip, NEVER eat carbs

by themselves. Whenever you have

carbs always make sure to pair a

protein source with it.

DAY 1 -2

BREAKFASTBREAKFAST SHAKE (1-2 SCOOPS OF WHEY

PROTEIN, OLD FASHIONED OATS, FROZEN

FRUIT, SPINACH, PEANUT BUTTER, SKIM MILK,

ICE, BLENDED)

SNACK#1APPLE AND FAT FREE YOGURT WITH A HANDFUL

OF ALMONDS, BOTTLED WATER

LUNCHGRILLED TUNA WITH MIXED GREEN VEGGIES,

TOMATOES, ONIONS, CUBED BOILED POTATO,

OLIVE OIL AND VINEGAR, 8OZ OF WATER

SNACK#2PEACH WITH FAT FREE STRING CHEESE, 8OZ

OF WATER

DINNERGRILLED PORK TENDERLOIN, APPLESAUCE,

ROASTED GREEN BEANS WITH ALMOND SLICES,

BAKED SWEET POTATO, SALAD(WITH

TOMATOES, ONIONS, KALE, VINEGAR, OLIVE OIL

AND GARLIC) 8OZ WATER

SNACK # 3SKINNYPOP POPCORN WITH CINNAMON SUGAR,

GLASS OF 1-2% MILK

BREAKFASTOMLET(WHOLE EGGS & EGG WHITES), (WITH

SPINACH, TOMATOES, AND ONIONS), PAPRIKA

HASHBROENS, GLASS OF 1-2% MILK

SNACK#1

LUNCH

SNACK#2

DINNER

SNACK # 3

RAW VEGGIES AND HUMMUS 8OZ WATER

THAI BEEF SALAD( WITH LETTUCE, BEAN

SPROUTS, TOMATO, CUCUMBER, RED ONIONS,

LOW SODIUM SOY SAUCE AND CHILI FLAKES),

BROWN RICE, BOTTLED WATER

SMALL CAN OF TUNA AND AN APPLE, BOTTLED

WATER

TURKEY BURGER (WITH GARLIC POWDER,

SAUTEED ONIONS AND MUSHROOMS,

TOMATO,LETTUCE,SLICE OF SWISS CHEESE,

WHOLE EHAT BUN), SPINACH SALAD WITH

VINAIGRETTE, BOTTLED WATER

APPLESAUCE AND A HANDFUL OF ALMONDS,

BOTTLED WATER

DAY 3 -4

BREAKFAST

SNACK#1

LUNCH

SNACK#2

DINNER

SNACK # 3

BREAKFAST

SNACK#1

LUNCH

SNACK#2

DINNER

SNACK # 3

BREAKFAST BURRITO ON A WHOLE WHEAT

WRAP(2:1 RATIO FOR EGG WHITES TO WHOLE

EGGS),(FAT FREE CHEESE, BLACK BEANS, SALSA,

GREEN PEPPERS AND ONIONS), GLASS OF 1-2% MILK

GREEK YOGURT PARFAIT WITH RASPBERRIES

AND BLUEBERRIES AND A SPRINKLE OF

GRANOLA ON TOP, 8OZ WATER

CHICKEN, SAUTEED WITH ONIONS AND

MUSHROOMS, WITH TOMATOES, HOT SAUCE AND

MELTED LOW FAT CHEESE IN A WHOLE WHEAT

WRAP, LOW FAT GREEK YOGURT, 8 OZ WATER

WHEY OR CASEIN PROTEIN SHAKE OR ANY

OTHER SNACK FROM ANOTHER DAY

BAKED OR GRILLED SALMON(W/ FRESH

SQUEEXED LEMON AND OLIVE OIL), BROWN

RICE, SAUTEED SPINACH AND ONIONS, 8OZ

WATER

THINLY SLICED ROASTED TURKEY WRAPPED

AROUND A PICKLE, 8OZ OF WATER

PROTEIN PANCAKES (WITH WHEY PROTEIN & OATS)

TOPPED WITH STRAWBERRIES, BANANA, WHIPPED

CREAM, MAPLE SYRUP DRIZZLE, GLASS OF 1-2%

SKIM MILK

GREEN APPLE WITH ALMOND BUTTER, 8OZ

WATER

CHICKEN VEGETABLE SOUP WITH BAKED POTATO

AND MRS DASH BUTTER TOPPING, 8 OZ WATER

HANDFUL OF ALMONDS AND A BUNCH OF

GRAPES WITH A WEDGE OF CHEESE, 8OZ

WATER

SUSHI (CUCUMBER OR TUNA ROLLS), GINGER

SALAD, SPICY EDAMAME, 8OZ WATER

SKINNY POP POPCORN WITH HOT

SAUCE, GLASS OF 1-2% MILK

DAY 5 -6

BREAKFAST

SNACK#1

LUNCH

SNACK#2

DINNER

SNACK # 3

BREAKFAST

SNACK#1

LUNCH

SNACK#2

DINNER

SNACK # 3

APPLE SPICE OATMEAL(WITH SLICED APPLE,

WALNUTS AND CINNAMON, LOW FAT GREEK

YOGURT WITH OATS, GLASS OF 1-2% SKIM MILK

PROTEIN SHAKE OR ANY OTHER SNACK FROM A

DIFFERENT DAY

TUNA SALAD(WITH LOW FAT MAYO) ON A WHOLE

WHEAT WRAP, KIDNEY BEANS OVER JASMINE RICE, 8

OZ WATER

BEEF, TURKEY, TUNA OR SALMON JERKY, 8OZ

WATER

ROASTED CHICKEN BREAST(NO SKIN),

ROSEMARY ROASTED POTATOES, HONEY

DRIZZLED SAUTEED CARROTS, SALAD W/ OLIVE

OIL AND VINEGAR, 8OZ WATER

WHOLE GRAIN PRETZELS, SPICY MUSTARD, FAT

FREE YOGURT, BOTTLE OF WATER

COCO CHOCO OATMEAL BLENDED WITH SHREDDED

COCONUT, ALMOND EXTRACT, A BANANA AND A BIT

OF COCOA POWDER, SCRAMBLED EGGS (2:1 EGG

WHITE TO WHOLE EGGS RATIO)

APPLE BUTTER, CELERY AND FAT FREE

CHEDDAR WEDGES, 8OZ WATER

BOWTIE PASTA SALAD WITH GRILLED CHICKEN

(TOSSED WITH A PESTO SAUCE AND CHICK PEAS),

LOW FAT GREEK YOGURT, 8OZ WATER

UNSALTED PUMPKIN SEEDS AND A FEW DRIED

APRICOTS, 8OZ WATER

GRILLED SEA SCALLOPS WITH A HONEY DIJON

MUSTARD DIP, BUTTERNUT SQUASH PUREE,

SAUTEED ZUCCHINI AND ONIONS, 8OZ WATER

3 HARDBOILED EGGS AND A BANANA, BOTTLE

OF WATER

DAY 7 -8

BREAKFAST

SNACK#1

LUNCH

SNACK#2

DINNER

SNACK # 3

BREAKFAST

SNACK#1

LUNCH

SNACK#2

DINNER

SNACK # 3

LOX OR SMOKED SALMON AND CAPERS ON A

WHOLE WHEAT BAGEL, LOW FAT GREEK YOGURT

WITH OATS, GLASS OF 1-2% MILK

LOW FAT COTTAGE CHEESE WITH BLUEBERRIES

OR STRAWBERRIES, 8OZ WATER

EGG SALAD SANDWICH (EGG WHITES) ON 2 SLICES OF

EZEKIAL BREAD, LOW FAT MAYO, AND CELERY,

TOPPED WITH TOMATO AND LETTUCE, 8 OZ WATER

WHEY OR CASEIN PROTEIN SHAKE

GRILLED ROSEMARY CHICKEN BREAST(MARINAR

SAUCE AND GRATED PARMESAN CHEESE ON

WHOLE WHEAT PASTA), 8OZ WATER

CANNED TUNA WITH WHOLE WHEAT

CRACKERS, 8OZ WATER

TURKEY BACON AND SCRAMBLED EGGS (2:1 EGG

WHITE TO WHOLE EGGS RATIIO) WITH SALSA, PIECE

OF WHOLE WHEAT TOAST AND APPLE BUTTER,

GLASS OF 12% MILK

PEACH WITH FAT FREE STRING CHEESE, 8OZ

WATER

GRILLED CHICKEN WITH TOMATO, CUCUMBER AND

TAHINI DRESSING INSIDE A WHOLE WHEAT PITA, LOW

FAT GREEK YOGURT, 8OZ WATER


90% LEAN GROUND BEEF MEATBALLS (ON

WHOLE WHEAT PASTA, WITH SPICY TOMATO

SAUCE, FRESH SPINACH, GRATED MOZZARELLA

CHEESE), 8OZ WATER

GLASS OF 1-2% MILK AND A BANANA

DAY 9 -10

BREAKFASTBOWL OF FAT FREE GRANOLA (WITH 1-2%

MILK, CASHEWS, FIGS AND FRESH BERRIES),

TALL GLASS OF WATER

SNACK#1SMALL CAN OF TUNA AND AN APPLE, BOTTLE OF

WATER

LUNCHBLACKBERRY COTTAGE CHEESE SALAD (1-2%

COTTAGE CHEESE, FRESH BLACKBERRIES,

SLIVERED ALMONDS, MESCLUN GREENS,

BALSAMIC GLAZE), FAT FREE GREEK YOGURT

SNACK#2RAW VEGGIES AND HUMMUS, BOTTLE OF

WATER

DINNERSLICED TURKEY BREAST, MUSHROOM

COUSCOUS, GRILLED ASPARAGUS WITH LEMON

AND OLIVE OIL, BAKED SWEET POTATO, BOTTLE

OF WATER

SNACK # 3SKINNYPOP POPCORN WITH HOT SAUCE, GLASS

OF 1-2% MILK

BREAKFASTWHOLE WHEAT PITA BREAD WITH SCRAMBLED

EGGS (2:1 EGG WHITW TO WHOLE EGGS

RATIO), (WITH TURKEY BACON,SPINACH,BELL

PEPPERS,SALSA,LOW FAT COTTAGE CHEESE),

GLASS OF MILK

SNACK#1

LUNCH

SNACK#2

DINNER

SNACK # 3

PROTEIN SHAKE

SLICED TURKEY, LETTUCE, TOMATO, ONION,

LOW FAT COTTAGE CHEESE, AND SPICY

MUSTARD ON WHOLE WHEAT BREAD, LOW FAT

GREEK YOGURT, BOTTLED WATER

Applesauce and a handful of honey roasted

almonds, bottle of water

HANDFUL OF SALTED CASHEWS AND A FEW

DRIED MANGOS, BOTTLE OF WATER

SAUTEED SHRIMP IN RED PEPPER CURRY SAUCE,

GRILLED JICAMA, ROASTED BROCCOLI WIT SALT

AND OLIVE OIL, BOTTLE OF WATER

DAY 11 -12

BREAKFASTBREAKFAST PROTEIN SHAKE ( 2 SCOOPS

VANILLA WHEY PROTEIN POWDER, FROZEN

BERRIES, GROUND FLAXSEED, OATS, AND ICE)

SNACK#1FAT FREE RICOTTA CHEESE W/ CINNAMON AND

CRUSHED ALMONDS, BOTTLED WATER

LUNCHBAKED TILAPIA WITH MIXED GREENS, TOMATO,

ONIONS, CUBED BOILED POTATO, OLIVE OIL

AND VINEGAR, BOTTLED WATER

SNACK#2GREEN APPLE WITH ALMOND BUTTER,

BOTTLED WATER

DINNERSIRLOIN STEAK, SAUTEED ONIONS, MUSHROOMS

AND BROCCOLI (WITH GARLIC AND OLIVE OIL)


SNACK # 3SKINNYPOP POPCORN WITH CINNAMON

SUGAR, GLASS OF 1-2% MILK

BREAKFASTTURKEY SAUSAGE WITH SAUTEED PEPPERS,

ONIONS AND MUSHROOMS, WHOLE WHEAT

TOAST, SCRAMBLED EGGS, GLASS OF 1-2%

MILK

SNACK#1

LUNCH

SNACK#2

DINNER

SNACK # 3

APPLE BUTTER, CELERY AND FAT FREE STRING

CHEESE 8OZ WATER

BURRITO BOWL MADE WITH SHREDDED CHICKEN,

PINTO BEANS, FRESH SALSA, LETTUCE AND FAT FREE

SHREDDED CHEDDAR, BROWN RICE, BOTTLED

WATER

PROTEIN SHAKE OR ANY OTHER APPROVED

SNACK

GROUND TURKEY TACOS (BLACK BEANS AND

GRATED CHEESE, LETTUCE AND TOMATO ON

CORN TORTILLAS), WITH SPANISH RICE,

BOTTLED WATER


AROUND A PICKLE, BOTTLED WATER

DAY 13 -14

BREAKFASTPROTEIN PANCAKES (WHEY PROTEIN POWDER

AND RAW OATS) TOPPED WITH

STRAWBERRIES, BANANA, WHIPPED CREAM,

MAPLE SYRUP, GLASS OF 1-2% MILK

SNACK#1LOW FAT COTTAGE CHEESE WITH BLUEBERRIES

OR STRAWBERRIES, BOTTLED WATER

LUNCHCHILI (MADE WITH 90% LEAN GROUND BEEF,

KIDNEY BEANS, CHILI POWDER, CAYENNE

PEPPER, CANNED TOMATOES, AND CUMIN)

TOPPED WITH GRATED PARMESAN, WHOLE

WHEAT ROLL FOR DIPPING, BOTTLED WATER

SNACK#2BEEF JERKY, BOTTLED WATER



BAKED SWEET POTATO, SALAD

(TOMATOES,ONIONS,KALE,VINEGAR,OLIVE OIL

AND GARLIC) BOTTLED WATER

SNACK # 3APPLESAUCE AND A HANDFUL OF WALNUTS,

BOTTLED WATER

BREAKFASTBREAKFAST BURRITO ON A WHOLE WHEAT

WRAP (2:1 EGG WHITE TO WHOLE EGG RATIO),

(FAT FREE CHEESE, BLACK BEANS, SALSA,

GREEN PEPPERS AND ONIONS), GLASS OF 1-2%

MILK

SNACK#1

LUNCH

SNACK#2

DINNER

SNACK # 3

PROTEIN SHAKE OR ANY OTHER DFF APPROVED

SNACK

TUNA SALAD(LOW FAT MAYO) ON A WHOLE WHEAT

WRAP, CANNELLINI BEANS OVER JASMINE RICE,

BOTTLED WATER



GRANOLA ON TOP, BOTTLED WATER

GRILLED CHICKEN BREAST (WITH MARINARA

SAUCE AND GRATED PARMESAN CHEESE ON

WHOLE WHEAT PASTA), MIXED GREENS SALAD,

BOTTLED WATER


FREE YOGURT, BOTTLED WATER

DAY 15 -16

BREAKFASTOMLET WITH SPINACH, TOMATOES, AND

ONIONS, TURKEY BACON, PAPRIKA

HASHBROWNS, GLASS OF 1-2% MILK

SNACK#1PROTEIN SHAKE OR ANY OTHER DFF APPROVED

SNACK



SLIVERED ALMONDSM MESCLUN GREENS,

BALSALMIC GLAZE), FAT FREE YOGURT,

BOTTTLED WATER


DINNERGRILLED SEA SCALLPS WITH A HONEY DIJON

MUSTARD DIP, BUTTERNUT SQUASH PUREE,

SAUTEED ZUCCHINI AND ONIONS, BOTTLED

WATER

SNACK # 3SKINNYPOP POPCORN WITH CINNAMON

SUGAR, GLASS OF 1-2% MILK

BREAKFASTBREAKFAST SHAKE (1-2 SCOOPS CHOCOLATE

PROTEIN POWDER, PEANUT BUTTER, OATS,

HALF A BANANA, FROZEN MANGO,

STRAWBERRIES, 1-2% MILK, ICE

SNACK#1

LUNCH

SNACK#2

DINNER

SNACK # 3

HOMEMADE TRAIL MIX (ZIPLOCK BAG MIXED

WITH KASHI GO LEAN CEREAL, PRETZELS,

HANDFUL OF CASHEWS, DARK CHOCOLATE

CHIPS)

BOWTIE PASTA SALAD W/ GRILLED CHICKEN

(TOSSED WITH A PESTO SAUCE AND CHICK PEAS),

LOW FAT GREEK YOGURT, BOTTLED WATER

SMALL PACKET OF ALBACORE FISH AND AN

APPLE, BOTTLE WATER

ROTISSERIE CHICKEN WITH STEAMED BROCCOLI

OVER BROWN RICE

HOMEMADE TRAIL MIX (ZIPLOCK BAG MIXED

WITH KASHI GO LEAN CEREAL, PRETZELS,

HANDFUL OF CASHEWS, DARK CHOCOLATE

CHIPS)

DAY 17 -18

BREAKFASTBREAKFAST PROTEIN SHAKE ( 2 SCOOPS

VANILLA WHEY PROTEIN POWDER, FROZEN

BERRIES, GROUND FLAXSEED, OATS, AND ICE)

SNACK#1GREEK YOGURT PARFAIT W/ RASPBERRIES AND

BLUEBERRIES AND A SPRINKLE OF GRANOLA,

BOTTLED WATER

LUNCHTHAI BEEF SALAD (WITH LETTUCE, BEAN

SPROUTS, TOMATO, CUCUMBER, RED ONION,

LOW SODIUM DOY SAUCE AND CHILI FLAKES),


SNACK#2PROTEIN SHAKE AND 2 SMALL

ORANGES(CUTIES)

DINNERROASTED CHICKEN BREAST, ROSEMARY

ROASTED POTATOES, HONEY DRIZZLED

SAUTEED CARROTS, SALAD W/ OLIVE OIL AND

VINEGAR, BOTTLED WATER

SNACK # 31-3 QUAKER RICE CAKES W/ ALMOND BUTTER

BREAKFASTAPPLE SPICE OATMEAL ( WITH SLICED APPLE,

AND CINNAMON, FAT FREE GREEK YOGURT,

GLASS OF SKIM MILK

SNACK#1

LUNCH

SNACK#2

DINNER

SNACK # 3

HANDFUL OF HONEY ROASTED ALMONDS AND A

BUNCH OF GRAPES WITH STRING CHEESE,

BOTTLED WATER

GRILLED TUNA WITH MIXED GREENS, TOMATOES,

ONIONS, SALT,PEPPER AND LEMON JUICE, BOTTLED

WATER

RAW VEGGIES AND HUMMUS, BOTTLED WATER

GROUND TURKEY TACOS (BLACK BEANS AND

GRATED CHEESE, LETTUCE AND TOMATO ON

CORN TORTILLAS), WITH SPANISH RICE,

BOTTLED WATER

TOP ROUND STEAK WITH CRACKED

PEPPERCORNS, BUTTERNUT SQUASH, STEAMED

BROCCOLI WITH LEMON, BOTTLED WATER

DAY 19 -20



TOAST, SCRAMBLED EGG WHITES, GLASS OF

SKIM MILK

SNACK#1PROTEIN SHAKE

LUNCHSLICED TURKEY, LETTUCE, TOMATO, ONION,

LOW FAT CHEESE, AND SPICY MUSTARD ON

WHOLE WHEAT BREAD, LOW FAT GREEK

YOGURT, BOTTLED WATER

SNACK#2PEACH WITH STRING CHEESE, BOTTLED

WATER

DINNERBAKED SALMON (W/ SQUEEZED LEMON AND

OLIVE OIL), SAUTEED SPINACH AND ONIONS,

BOTTLED WATER

SNACK # 33 HARDBOILED EGGS, A BANANA, BOTTLED

WATER


WRAP(ALL EGG WHITES), (SALSA, GREEN

PEPPERS AND ONIONS), GLASS OF SKIM MILK

SNACK#1

LUNCH

SNACK#2

DINNER

SNACK # 3


CHEESE BOTTLED WATER

BURRITO BOWL MADE WITH SHREDDED PORK, PINTO

BEANS, SHREDDED CHEDDAR, LETTUCE, TAPATIO

AND BROWN RICE, ON A WHOLE WHEAT WRAP,

HANDFUL OF TORTILLA CHIPS W/ GUACAMOLE,

BOTTLED WATER

FAT FREE RICOTTA CHEESE WITH CINNAMON

AND CRUSHED ALMONDS, BOTTLED WATER

SLICED TURKEY BREAST, MUSHROOM


AND OLIVE OIL, GLASS OF WATER


CRACKERS, BOTTLED WATER

DAY 21 -22

BREAKFASTBOWL OF FAT FREE GRANOLA (WITH 1-2%

MILK, CASHEWS, FRESH STRAWBERRIES),

BOTTLED WATER

SNACK#1UNSALTED PUMPKIN SEEDS AND A FEW DRIED

APRICOTS, BOTTLED WATER

LUNCHCHICKEN VEGETABLE SOUP WITH A BAKED

POTATO AND MRS. DASH BUTTER TOPPING,

BOTTLED WATER


DINNER90% LEAN GROUND BEEF MEATBALLS (ON

WHOLE WHEAT PASTA, WITH SPICY TOMATO

SAUCE, FRESH SPINACH, GRATED MOZZARELLA

CHEESE), BOTTLED WATER

SNACK # 3APPLE SAUCE AND A HANDFUL OF WALNUTS,

BOTTLED WATER

BREAKFASTPROTEIN PANCAKES (WHEY PROTEIN & OATS)

TOPPED WITH STRAWBERRIES, BANANA ,

WHIPPED CREAM, MAPLE SYRUP DRIZZLE,

GLASS OF SKIM MILK

SNACK#1

LUNCH

SNACK#2

DINNER

SNACK # 3


EGG SALAD SANDWICH ON 2 SLICES OF EZEKIAL

BREAD, LOW FAT MAYO, CELERY, TOPPED WITH

TOMATO AND LETTUCE, BOTTLED WATER

HONEY ROASTED PEANUTS AND A FEW DRIED

MANGOS, BOTTLED WATER

LEAN GROUND BEEF TACOS ( WITH BLACK BEANS

AND GRATED CHEDDAR CHEESE, LETTUCE AND

TOMATO ON CORN TORTILLAS), WITH SPANISH

RICE, GLASS OF WATER



DAY 23 -24




SKIM MILK

SNACK#1APPLE BUTTER, CELERY, AND FAT FREE

CHEDDAR WEDGES, BOTTLED WATER

LUNCHTUNA SALAD (LOW FAT MAYO) ON A WHOLE

WHEAT WRAP, CANNELLINI BEANS ON

JASMINE RICE, BOTTLED WATER

SNACK#2GREEN APPLE, LOW FAT YOGURT, HANDFUL OF

ALMONDS, BOTTLED WATER

DINNERGRILLED ROSEMARY CHICKEN BREAST

(MARINARA SAUCE AND GRATED PARMESAN

CHEESE ON WHOLE WHEAT PASTA), MIXED

GREENS SALAD, BOTTLED WATER

SNACK # 3GLASS OF SKIM MILK AND A BANANA, BOTTLED

WATER

BREAKFASTPUMPKIN SPICE OATMEAL (WITH CANNED

PUMPKIN, CINNAMON, NUTMEG, WALNUTS

AND SLICED APPLES), GLASS OF 1-2% MILK,

SCRAMBLED EGGS WITH SALSA

SNACK#1

LUNCH

SNACK#2

DINNER

SNACK # 3

PEACH WITH FAT FREE STRING

CHEESE, BOTTLED WATER

GRILLED YOSHIDA MARINATED CHICKEN THIGHS

OVER JASMINE RICE WITH MIXED VEGGIES, TAPATIO,

BOTTLED WATER




WITH STEAMED BROCCOLI, GLASS OF WATER

AIR POPPED POPCORN WITH CINNAMON SUGAR,

GLASS OF SKIM MILK

DAY 25 -26

BREAKFASTSMOKED SALMON AND CAPERS ON A WHOLE

WHEAT BAGEL, LOW FAT GREEK YOGURT WITH

OATS, GLASS OF SKIM MILK, GLASS OF SKIM

MILK


LUNCHCHILI (MADE WITH 90% LEAN GROUND BEEF,

KIDNEY BEANS, CHILI POWDER, CAYENNE

PEPPER, CANNED TOMATOES, AND CUMIN)

TOPPED WITH GRATED PARMESAN CHEESE,

BOTTLED WATER


DINNERTURKEY BURGER ( GARLIC POWDER, SAUTEED

ONIONS AND MUSHROOMS, TOMATO, LETTUCE,

SLICE OF LOW FAT SWISS CHEESE, ON A WHOLE

WHEAT BUN), FIELD GREEN SALAD WITH


SNACK # 33 HARDBOILED EGGS,BOTTLED WATER

BREAKFASTBREAKFAST SHAKE (1-2 SCOOPS OF

CHOCOLATE WHEY PROTEIN POWDER, OATS,

FROZEN FRUIT, PEANUT BUTTER , GLASS OF

SKIM MILK BLENDED

SNACK#1

LUNCH

SNACK#2

DINNER

SNACK # 3


OR STRAWBERRIES BOTTLED WATER

CHICKEN, SAUTEED WITH ONIONS AND MUSHROOMS,

WITH TOMATOES, HOT SAUCE AND MELTED LOW FAT

SWISS CHEESE IN A WHOLE WHEAT WRAP, LOW FAT


PROTEIN SHAKE OR ANY OTHER PREFERRED

SNACK FROM OTHER DAY

STEAK SALAD ( STEAK BITS, SPINACH, SWISS

CHARD, KALE, TOMATO, CUCUMBER, LOW FAT

RANCH, GLASS OF WATER



DAY 27 -28

BREAKFASTFRIED EGG SANDWICH ( TWO EGGS AND EGG

WHITES COOKED IN A DASH OF BUTTER, 2

SLICES OF WHOLE WHEAT TOAST, 1 SLICE OF

LOW FAT AMERICAN CHEESE, GLASS OF SKIM

MILK

SNACK#1GREEK YOGURT PARFAIT WITH RASPBERRIES



LUNCHBURRITO BOWL MADE WITH SHREDDED LEAN

PORK, PINTO BEANS, FRESH SALSA, LETTUCE,

AND FAT FREE SHREDDED CHEDDAR, BROWN

RICE, BOTTLED WATER

SNACK#2TUNA CREATIONS PACK AND AN APPLE,

BOTTLED WATER


AND BROCCOLI ( WITH GARLIC AND OLIVE OIL),

WILD RICE PILAF, BOTTLED WATER

SNACK # 3QUAKER RICE CAKES AND ALMOND BUTTER,

BOTTLED WATER


WRAP(ALL EGG WHITES), (SALSA, GREEN


SNACK#1

LUNCH

SNACK#2

DINNER

SNACK # 3



BURRITO BOWL MADE WITH SHREDDED PORK, PINTO

BEANS, SHREDDED CHEDDAR, LETTUCE, TAPATIO

AND BROWN RICE, ON A WHOLE WHEAT WRAP,

HANDFUL OF TORTILLA CHIPS W/ GUACAMOLE,

BOTTLED WATER





AND OLIVE OIL, GLASS OF WATER



DAY 29 -30




SKIM MILK



LOW FAT CHEESE, AND SPICY MUSTARD ON

WHOLE WHEAT BREAD, LOW FAT GREEK


SNACK#2PEACH WITH STRING CHEESE, BOTTLED

WATER

DINNERBAKED SALMON (W/ SQUEEZED LEMON AND

OLIVE OIL), SAUTEED SPINACH AND ONIONS,

BOTTLED WATER

SNACK # 33 HARDBOILED EGGS, A BANANA, BOTTLED

WATER

BREAKFASTOMLET (2:1 EGG WHITE TO WHOLE EGG

RATIO),(WITH SPINACH,TOMATOES, AND

ONIONS), HASHBROWNS, GLASS OF SKIM MILK

SNACK#1

LUNCH

SNACK#2

DINNER

SNACK # 3




(TOSSED WITH A PESTO SAUCE AND CHICK PEAS,)


TURKEY, BEEF,TUNA OR SALMON JERKY,

BOTTLED WATER

LEAN GROUND BEEF TACOS (WITH BLACK BEANS

AND GRATE CHEESE, LETTUCE AND TOMATOES

ON CORN TORTILLAS), WITH SPANISH RICE,

GLASS OF WATER

QUAKER RICE CAKES W/ ALL NATURAL PEANUT

BUTTER, BOTTLED WATER

DAY 31 -32

BREAKFASTAPPLE SPICE OATMEAL(WITH SLICED APPLE,

WALNUTS AND CINNAMON, LOW FAT GREEK

YOGURT WITH RAW OATS), GLASS OF SKIM

MILK



LUNCHGRILLED CHICKEN WRAP (GRILLED CHICKEN

BREAST, SPINACH, TOMATO, ONION, AVACADO,

WHOLE WHEAT WRAP, FAT FREE RANCH ,

BOTTLED WATER

SNACK#2PEACH WITH FAT FREE STRING CHEESE,

BOTTLED WATER

DINNERBAKED BROWN SUGAR SALMON WITH BROWN

SUGAR GLAZE, SAUTEED SQUASH AND

ZUCCHINI, QUINOA/BROWN RICE BLEND


GLASS OF 1-2% MILK

BREAKFASTWHOLE WHEAT PITA WITH SCRAMBLED EGGS

(2:1 EGG WHITE TO WHOLE EGG RATIO),

(CANADIAN BACON, SPINACH, BELL

PEPPER,SALSA,LOW FAT COTTAGE CHEESE),

GLASS OF 1-2% MILK

SNACK#1

LUNCH

SNACK#2

DINNER

SNACK # 3


BLACKBERRY COTTAGE CHEESE SALAD (1-2%

COTTAGE CHEESE,FRESH

BLACKBERRIES,SLIVERED

ALMONDS,BALSALMIC GLAZE), FAT FREE



T-BONE STEAK,SAUTEED ONIONS AND

MUSHROOMS, BUTTERNUT SQUASH,WILD RICE

PILAF WITH FETA CHEESE CRUMBLES, BOTTLED

WATER

APPLESAUCE AND A HANDFUL OF WALNUTS, BOTTLED

WATER

DAY 33 -34

BREAKFAST

SNACK#1

LUNCH

SNACK#2

DINNER

SNACK # 3

BREAKFAST

SNACK#1

LUNCH

SNACK#2

DINNER

SNACK # 3

CHICKEN, SAUTEED WITH ONIONS AND


MELTED LOW FAT CHEESE IN A WHOLE WHEAT

WRAP, LOW FAT GREEK YOGURT, BOTTLED WATER

HANDFUL OF WALNUTS AND A BUNCH OF

GRAPES

GRILLED OR BAKED TILAPIA(WITH SQUEEZED

LEMON) BROWN RICE, SAUTEED SPINACH AND

ONIONS, BOTTLED WATER



PUMPKIN SPICE OATMEAL (WITH CANNED

PUMPKIN,CINNAMON,NUTMEG,WALNUTS AND

SLICED APPLES), GLASS OF 1-2% SKIM MILK

LOW FAT COTTAGE CHEESE WITH

STRAWBERRIES OR BLUEBERRIES, BOTTLED

WATER

GRILLED TUNA WITH MIXED VEGGIES, TOMATOES,

ONIONS, BAKED SWEET POTATO, OLIVE OIL AND

VINEGAR, BOTTLED WATER


SNACK

ROASTED CHICKEN BREAST(SKINLESS),

ROSEMARY ROASTED POTATOES, HONEY

DRIZZLED SAUTEED CARROTS, SALAD W/ OLIVE

OIL AND VINEGAR, BOTTLED WATER

WHOLE GRAIN PRETZELS,SPICY MUSTARD, FAT


OMLET (2:1 EGG WHITE TO WHOLE EGG RATIO),

(SPINACH,TOMATOES,AND ONIONS),

HASHBROWNS, GLASS OF 1-2% SKIM MILK

APPLE BUTTER,CELERY,AND FAT FREE CHEESE

WEDGES, BOTTLED WATER

DAY 35 -36

BREAKFAST

SNACK#1

LUNCH

SNACK#2

DINNER

SNACK # 3

BREAKFAST

SNACK#1

LUNCH

SNACK#2

DINNER

SNACK # 3

BREAKFAST PROTEIN SHAKE (1-2 SCOOPS OF

FRENCH VANILLA WHEN PROTEIN POWDER,

FRESH BERRIES, OATS, ICE, BLENDED)

LOW FAT COTTAGE CHEESE WITH

STRAWBERRIES OR BLUEBERRIES, BOTTLED

WATER

MR. YOSHIDA'S MARINATED BAKED CHICKEN

THIGHS, BROWN RICE, MIXED VEGGIES, BOTTLED

WATER

UNSALTED PUMPKIN SEEDS AND DRIED




AND OLIVE OIL, BAKED SWEET POTATO,

BOTTLED WATER

AIR POPPED POPCORN WITH HOT SAUCE, GLASS

OF SKIM MILK

SCRAMBLE (2:1 EGG WHITE TO WHOLE EGG RATIO),

(SPINACH, TOMATOES, ONIONS, MAPLE SAUSAGE)

HOMEMADE TRAILMIX (KASHI GO LEAN &

CHEERIO CEREAL, FEW ALMONDS OR WALNUTS,

DARK CHOCOLATE CHIPS)

TUNA SALAD (WITH LOW FAT MAYO) ON A WHOLE

WHEAT WRAP, FAT FREE YOGURT, BOTTLED WATER

PROTEIN SHAKE

TOMATO BAKED CHICKEN (CHICKEN BREAST,

CAN OF CRUSHED TOMATOES, CAN TOMATO

SAUCE, SALT & PEPPER, MRS. DASH SEASONING)

WITH BAKED SWEET POTATO, GRILLED

ASPARAGUS,BOTTLED WATER

3 HARDBOILED EGGS AND A BANANA, BOTTLE

OF WATER

DAY 37 -38

BREAKFAST

SNACK#1

LUNCH

SNACK#2

DINNER

SNACK # 3

BREAKFAST

SNACK#1

LUNCH

SNACK#2

DINNER

SNACK # 3

OMLET WITH SPINACH,TOMATOES, AND ONIONS,

TURKEY BACON, OATMEAL WITH PEANUTBUTTER

MIXED IN

PEANUT BUTTER,CELERY AND FAT FREE STRING



TOMATOES, HOT SAUCE AND MELTED LOW FAT

CHEESE IN A WHOLE WHEAT WRAP, LOW FAT GREEK




90% LEAN GROUND BEEF MEATBALLS ( ON

WHOLE WHEAT PASTA, RAGU SAUCE, FRESH

SPINACH, GRATED MOZZARELLA CHEESE),

BOTTLED WATER



COCO CHOCO OATMEAL BLENDED WITH SHREDDED

COCONUT, ALMOND EXTRACT, A BANANA, AND

COCOA POWDER, SCRAMBLED EGG WHITES, GLASS

OF SKIM MILK

PROTEIN SHAKE W/ RAW VEGGIES AND LOW FAT

RANCH

BURRITO BOWL MADE WITH SHREDDED CHICKEN

BREAST, PINTO BEANS, FRESH SALSA,LETTUCE,FAT

FREE CHEESE,BROWN RICE,BOTTLED WATER




90% LEAN GROUND BEEF BURGERS (SPINACH,

TOMATO, ONIONS, BBQ SAUCE, LOW FAT

AMERICAN CHEESE, WHOLE WHEAT BUN

PROTEIN SHAKE (2 SCOOPS OF CASEIN OR

WHEY)

DAY 39 -40

BREAKFASTTURKEY BACON AND SCRAMBLED EGGS WITH

SALSA, PIECE OF WHOLE WHEAT TOAST AND

ALMOND BUTTER, GLASS OF SKIM MILK

SNACK#1PEACH WITH PROTEIN SHAKE AND FAT FREE

STRING CHEESE

LUNCHCHICKEN VEGETABLE SOUP WITH A BAKED

POTATO AND MRS DASH BUTTER TOPPING,

BOTTLED WATER

SNACK#2KASHI GO LEAN CEREAL WITH SKIM MILK

DINNERGROUND TURKEY TACOS ( WITH BLACK BEANS

AND TACO BLEND CHEESE, LETTUCE AND


RICE, BOTTLED WATER

SNACK # 3WHOLE GRAIN PRETZELS, SPICY MUSTARD, FAT


BREAKFASTPROTEIN PANCAKES (WHEY PROTEIN AND OLD

FASHIONED OATMEAL) TOPPED WITH

BLUEBERRIES, BANANA, WHIPPED CREAM,

MAPLE SYRUP DRIZZLE, GLASS OF MILK

SNACK#1

LUNCH

SNACK#2

DINNER

SNACK # 3

PROTEIN SHAKE AND GREEN APPLE WITH

PEANUT BUTTER

EGG SALAD SANDWICH (2:1 EGG WHITE TO

WHOLE EGG RATIO) ON 2 SLICES OF EZEKIAL

BREAD, LOW FAT MAYO, AND CELERY, TOPPED

WITH LETTUCE AND TOMATO, BOTTLED WATER



BEEF JERKY, BOTTLE OF WATER

GRILLED PORK TENDERLOIN, APPLESAUCE,


BAKED SWEET POTATO, SALAD (WITH

TOMATOES,ONIONS,KALE,VINEGAR,OLIVE OIL

AND GARLIC), BOTTLE OF WATER

DAY 41 -42

BREAKFASTBREAKFAST BURRITO ON WHOLE WHEAT

WRAP (SCRAMBLED EGG WHITES,FAT FREE

CHEESE, BLACK BEANS,SALSA,GREEN



LUNCHGRILLED CHICKEN WITH TOMATO, CUCUMBER

AND TAHINI DRESSING INSIDE A WHOLE WHEAT

PITA, LOW FAT GREEK YOGURT, BOTTLED

WATER

SNACK#2HANDFUL OF ALMONDS AND A BUNCH OF

GRAPES, FAT FREE CHEESE WEDGE, BOTTLED

WATER

DINNERSAUTEED SHRIMP IN RED PEPPER CURRY SAUCE,

GRILLED JICAMA, ROASTED BROCCOLI WITH

SALT AND OLIVE OIL, BOTTLED WATER

SNACK # 3PROTEIN SHAKE AND A BANANA

BREAKFASTTURKEY BACON AND SCRAMBLED EGG WHITES

WITH SALSA, OLD FASHIONED OATS WITH A

DASH OF CINNAMON, GLASS OF 1-2% MILK

SNACK#1

LUNCH

SNACK#2

DINNER

SNACK # 3

2 SMALL ORANGES WITH FAT FREE STRING


BOWTIE PASTA SALAD WITH GRILLED

CHICKEN(TOSSED IN A PESTO SAUCE AND CHICK

PEAS), LOW FAT GREEK YOGURT, BOTTLED WATER

PROTEIN SHAKE OR ANY OTHER APPROVED

SNACK

BAKED SALMON WITH A BROWN SUGAR GLAZE,

SAUTEED ZUCCHINI AND ONIONS, BOTTLED

WATER

QUAKER RICE CAKES, BOTTLED WATER

DAY 43 -44

BREAKFASTBOWL OF FAT FREE GRANOLA (WITH SKIM

MILK,CASHEWS,FIGS AND FRESH BERRIES),

BOTTLED WATER

SNACK#1KASHI GO LEAN CEREAL WITH SKIM MILK

LUNCHGRILLED CHICKEN, SPINACH, BROWN RICE, FAT

FREE CHEESE, WHOLE WHEAT WRAP, BOTTLED

WATER

SNACK#2SMALL CAN OF TUNA AND AN APPLE, BOTTLED

WATER

DINNERLEAN GROUND BEEF TACOS (WITH BLACK BEANS

AND GRATED CHEDDAR CHEESE,LETTUCE AND

TOMATO ON CORN TORTILLAS) BOTTLED WATER

SNACK # 3APPLESAUCE AND A HANDFUL OF ALMONDS,

BOTTLED WATER

BREAKFASTKASHI GO LEAN CEREAL WITH SCRAMBLED

EGG WHITES AND SKIM MILK

SNACK#1

LUNCH

SNACK#2

DINNER

SNACK # 3


SNACK

TURKEY SANDWICH(SLICED TURKEY, WHOLE WHEAT

BREAD, SWISS CHEESE, LETTUCE, TOMATO, ONION,

SPROUTS, AVOCADO, MUSTARD, BACON, BOTTLED

WATER

RAW VEGGIES AND HUMMUS WITH PROTEIN

SHAKE, BOTTLED WATER

TACO SOUP (CHICKEN BREAST, PINTO BEANS,

KIDNEY BEANS, HOMMINI, GARBANZO BEANS,

CREAM OF CHICKEN SOUP, CHICKEN BROTH,

ENCHILADA SAUCE, TACO PACKET, LOW FAT

CHEESE, TORTILLA CHIPS, BOTTLED WATER



DAY 45 -46

BREAKFASTPUMPKIN SPICE OATMEAL(WITH CANNED

PUMPKIN, CINNAMON, NUTMEG, WALNUTS AND

SLICED APPLES) SCRAMBLED EGG WHITES

WITH SALSA, GLASS OF 1-2% MILK

SNACK#1PROTEIN SHAKE OR ANY OTHER DFF APPROVED

SNACK

LUNCHCHILI (MADE WITH 90% LEAN GROUND

BEEF,KIDNEY BEANS,CHILI POWDER,CAYENNE

PEPPER,CANNED TOMATOES, AND CUMIN)

TOPPED WITH GRATED PARMESAN CHEESE,

WHOLE WHEAT ROLL, BOTTTLED WATER

SNACK#2GREEN APPLE WITH ALMOND BUTTER,

BOTTLED WATER

DINNERGGRILLED HALIBUT (WITH SQUEEZED LEMON

AND OLIVE OIL), BROWN RICE, SAUTEED

SPINACH AND ONIONS, BOTTLED WATER

SNACK # 3PROTEIN SHAKE (2 SCOOPS)



TOAST,SCRAMBLED EGGS, 1-2% MILK, ICE

SNACK#1

LUNCH

SNACK#2

DINNER

SNACK # 3



TUNA CREATIONS, BROWN RICE, MIXED VEGGIES,

TOPPED WITH TAPATIO, BOTTLED WATER

PROTEIN SHAKE

ROTISSERIE CHICKEN WITH ROASTED RED

POTATOES, SAUTEED CARROTS AND SPINACH,

SMALL SALAD, BOTTLED WATER

THREE HARDBOILED EGGS AND A BANANA,

BOTTLED WATER

DAY 47 -48

BREAKFASTWHOLE WHEAT PITA WITH SCRAMBLED

EGGS(WITH CANADIAN BACON,

SPINACH,BELL PEPPERS,SALSA,LOW FAT

COTTAGE CHEESE) GLASS OF SKIM MILK

SNACK#1GREEK YOGURT PARFAIT W/ RASPBERRIES AND

BLUEBERRIES AND A SPRINKLE OF GRANOLA,

BOTTLED WATER

LUNCHSLICED

TURKEY,LETTUCE,TOMATO,ONION,LOW FAT

CHEESE, AND SPICY MUSTARD ON WHOLE

WHEAT BREAD, LOW FAT GREEK YOGURT,

BOTTLED WATER



DINNERSAUTEED SHRIMP IN RED PEPPER CURRY SAUCE,

GRILLED JICAMA, ROASTED BROCCOLI WITH

SALT AND OLIVE OIL, GLASS WATER, BOTTLED

WATER


GLASS OF SKIM MILK

BREAKFASTAPPLE SPICE OATMEAL ( WITH SLICED APPLE,

AND CINNAMON, FAT FREE GREEK YOGURT,

GLASS OF SKIM MILK

SNACK#1

LUNCH

SNACK#2

DINNER

SNACK # 3

HANDFUL OF HONEY ROASTED ALMONDS AND A

BUNCH OF GRAPES WITH STRING CHEESE,

BOTTLED WATER

BLACKBERRY COTTAGE CHEESE SALAD (1-2%

COTTAGE CGEESE, FRESH BLACKBERRIES, SLIVERED

ALMONDS, MESCLUN GREENS, BALSAMIC GLAZE),

FAT FREE GREEK YOGURT, BOTTLED WATER

BEEF JERKY, BOTTLED WATER

TURKEY BURGER(WITH GARLIC

POWDER,SAUTEED ONIONS AND

MUSHROOMS,TOMATO,LETTUCE,SLICE OF LOW

FAT CHEESE, ON A WHOLE WHEAT BUN) SMALL

SALAD WITH VINAIGRETTE, BOTTLED WATER



DAY 49 -50

BREAKFASTTURKEY BACON AND SCRAMBLED EGGS WITH

SALSA, PIECE OF WHOLE WHEAT TOAST AND

APPLE BUTTER,GLASS OF SKIM MILK

SNACK#1PEACH WITH FAT FREE STRING CHEESE,

BOTTLED WATER

LUNCHROTISSERIE CHICKEN, GARLIC QUINOA/BROWN

RICE MIX, STEAMED GREEN BEANS, BOTTLED

WATER

SNACK#2BEEF JERKY,BOTTLED WATER

DINNERSIRLOIN STEAK, SAUTEED

ONIONS,MUSHROOMS,BROCCOLI (WITH GARLIC

AND OLIVE OIL), WILD RICE PILAF, BOTTLED

WATER

SNACK # 3AIR POPPED POPCORN, BOTTLED WATER

BREAKFASTCOCOCHOCO OATMEAL BLENDED WITH

SHREDDED COCONUT, ALMOND EXTRACT, A

BANANA, AND A BIT OF COCOA POWDER,

SCRAMBLED EGG WHITES, GLASS OF SKIM

MILK

SNACK#1

LUNCH

SNACK#2

DINNER

SNACK # 3



ALBACORE IN WATER PACK OVER BROWN RICE,

MIXED VEGGIES, TAPATIO OR OTHER HOT SAUCE,

BOTTLED WATER

PROTEIN SHAKE


SAUTEED ONIONS AND MUSHROOMS, TOMATO,

LETTUCE, SLICE OF LOW FAT CHEESE, ON WHOLE

WHEAT BUN), SMALL MIXED GREENS SALAD WITH

VINAIGRETTE, GLASS OF WATER

3 HARDBOILED EGGS, A BANANA, BOTTLED

WATER

DAY 51 -52

BREAKFASTWHOLE WHEAT PITA WITH SCRAMBLED EGG

WHITES, TURKEY BACON, SPINACH, BELL

PEPPERS, SALSA, LOW FAT COTTAGE

CHEESE), GLASS OF SKIM MILK

SNACK#1FAT FREE YOGURT WITH BLUEBERRIES OR

STRAWBERRIES, PROTEIN SHAKE(1 SCOOP),

BOTTLED WATER

LUNCHTURKEY SANDWICH (SLICED TURKEY, LETTUCE,

TOMATO, ONION, LOW FAT CHEESE, SPICY

MUSTARD ON WHOLE WHEAT BREAD, BOTTLED

WATER

SNACK#2PROTEIN SHAKE WITH 2 CUTIES (SMALL

ORANGES)

DINNERBAKED TILAPIA WITH JASMINE RICE, SAUTEED

JASMINE RICE WITH LIGHT TERIYAKI SAUCE,

BOTTLED WATER

SNACK # 3CLIFF BUILDER BAR, BOTTLED WATER

BREAKFASTPROTEIN PANCAKES (WHEY PROTEIN & OATS)

TOPPED WITH STRAWBERRIES, BANANA ,

WHIPPED CREAM, MAPLE SYRUP DRIZZLE,

GLASS OF SKIM MILK

SNACK#1

LUNCH

SNACK#2

DINNER

SNACK # 3

PROTEIN SHAKE

CHICKEN VEGETABLE SOUP WITH A BAKED POTATO

AND MRS DASH BUTTER TOPPING, BOTTLED WATER


GRAPES WITH FAT FREE STRING CHEESE,

BOTTLED WATER

LEAN GROUND BEEF TACOS ( WITH BLACK BEANS

AND GRATED CHEDDAR CHEESE, LETTUCE AND


RICE, GLASS OF WATER



DAY 53 -54

BREAKFASTBOWL OF FAT FREE GRANOLA(1-2% MILK,

CASHEWS,FIGS AND FRESH

STRAWBERRIES), BOTTLED WATER

SNACK#1SLICED APPLES WITH ALMOND BUTTER AND

PROTEIN SHAKE, BOTTLED WATER

LUNCHBLACKBERRY COTTAGE CHEESE SALAD(1-2%


SLICED ALMONDS, BALSAMIC GLAZE), FAT FREE


SNACK#2RAW VEGGIES AND HUMMUS, BOTTLED WATER

DINNERROASTED CHICKEN BREAST, ROASTED GARLIC

RED POTATOES, HONEY DRIZZLED SAUTEED

CARROTS, SALAD W/ OLIVE OIL AND VINEGAR,

BOTTLED WATER

SNACK # 3APPLESAUCE AND WITH A HANDFUL OF

BLUEBERRIES AND HANDFUL OF WALNUTS,

BOTTLED WATER

BREAKFASTPUMPKIN SPICE OATMEAL (WITH CANNED

PUMPKIN, CINNAMON, NUTMEG, WALNUTS

AND SLICED APPLES), GLASS OF 1-2% MILK,

SCRAMBLED EGGS WITH SALSA

SNACK#1

LUNCH

SNACK#2

DINNER

SNACK # 3

PEACH WITH FAT FREE STRING



OVER JASMINE RICE WITH MIXED VEGGIES, TAPATIO,

BOTTLED WATER




WITH STEAMED BROCCOLI, GLASS OF WATER

AIR POPPED POPCORN WITH CINNAMON SUGAR,

GLASS OF SKIM MILK

DAY 55 -56

BREAKFASTAPPLE SPICE OATMEAL(WITH SLICED APPLE,

WALNUTS AND CINNAMON, LOW FAT YOGURT

WITH OATS), GLASS OF SKIM MILK

SNACK#1PROTEIN SHAKE AND A FEW DRIED APRICOTS

LUNCHCHICKEN,SAUTEED WITH ONIONS AND

MUSHROOMS, WITH TOMATOES, HOT SAUCE

AND MELTED LOW FAT CHEESE IN A WHOLE

WHEAT WRAP, BOTTLED WATER


DINNERTURKEY BURGER ( GARLIC POWDER, SAUTEED


SLICE OF LOW FAT SWISS CHEESE, ON A WHOLE

WHEAT BUN), FIELD GREEN SALAD WITH


SNACK # 3GLASS OF SKIM MILK AND A BANANA

BREAKFASTBREAKFAST SHAKE (1-2 SCOOPS OF

CHOCOLATE WHEY PROTEIN POWDER, OATS,

FROZEN FRUIT, PEANUT BUTTER , GLASS OF

SKIM MILK BLENDED

SNACK#1

LUNCH

SNACK#2

DINNER

SNACK # 3


OR STRAWBERRIES BOTTLED WATER

THAI BEEF SALAD (WITH LETTUCE, BEAN SPROUTS,

TOMATO, ONIONS, LOW SODIUM SOY SAUCE AND

CHILI FLAKES) BROWN RICE, BOTTLED WATER

CLIFF BUILDER BAR



AND OLIVE OIL, BAKED SWEET POTATO, GLASS

OF WATER

SKINNYPOP POPCORN WITH CINNAMON

SUGAR, GLASS OF SKIM MILK

DAY 57 -58

BREAKFASTFRIED EGG SANDWICH ( TWO EGGS AND EGG

WHITES COOKED IN A DASH OF BUTTER, 2

SLICES OF WHOLE WHEAT TOAST, 1 SLICE OF

LOW FAT AMERICAN CHEESE, GLASS OF SKIM

MILK

SNACK#1PROTEIN SHAKE, LOW FAT YOGURT WITH

BLUEBERRIES OR STRAWBERRIES, BOTTLED

WATER

LUNCHGRILLED TUNA WITH MIXED GREENS,

TOMATOES, ONIONS, BOTTLED WATER



AND BROCCOLI ( WITH GARLIC AND OLIVE

OIL), SWEET POTATO, BOTTLED WATER



BREAKFASTOMELET(WITH SPINACH, TOMATOES, AND

ONIONS) HASHBROWNS, GLASS OF SKIM MILK

SNACK#1

LUNCH

SNACK#2

DINNER

SNACK # 3




WITH TOMATOES, HOT SAUCE AND MELTED FAT FREE

CHEESE IN A WHOLE WHEAT WRAP, LOW FAT GREEK



GRAPES, PROTEIN SHAKE

GRILLED SALMON(WITH LEMON), BROWN RICE,

SAUTEED SPINACH AND ONIONS, GLASS OF

WATER

SLICED ROASTED TURKEY WRAPPED AROUND A

PICKLE, BOTTLED WATER

DAY 59 -60


WHITES(WITH CANADIAN BACON, SPINACH,

BELL PEPPERS, SALSA, LOW FAT COTTAGE






BALSAMIC GLAZE), FAT FREE GREEK YOGURT,

BOTTLED WATER

SNACK#2PROTEIN SHAKE, RAW VEGGIES AND HUMMUS,

BOTTLED WATER


AND BROCCOLI (WITH GARLIC AND OLIVE OIL),

WILD RICE PILAF, BOTTLED WATER


BOTTLED WATER

BREAKFASTAPPLE SPICE OATMEAL(WITH SLICED

APPLE,WALNUTS AND CINNAMON,LOW FAT

GREEK YOGURT WITH OATS), GLASS OF SKIM

MILK

SNACK#1

LUNCH

SNACK#2

DINNER

SNACK # 3

DARK CHOCOLATE ALMONDS AND A FEW DRIED





PROTEIN SHAKE, PEACH AND FAT FREE STRING





GLASS OF WATER

QUAKER RICE CAKES W/ ALL NATURAL

ALMOND BUTTER, BOTTLED WATER

DAY 61 -62


WITH SALSA, PIECE OF WHOLE WHEAT TOAST

AND APPLE BUTTER, GLASS OF SKIM MILK




LUNCH




BAKED SWEET POTATO, SALAD (WITH ONIONS,

TOMATOES, KALE, VINEGAR,OLIVE OIL AND

GARLIC), BOTTLED WATER

SNACK # 3THREE HARDBOILED EGGS WITH SPRINKLE OF

HIMALAYAN SALT, A BANANA, BOTTLED WATER

BREAKFASTBOWL OF FAT FREE GRANOLA (WITH SKIM

MILK, CASHEWS, FIGS AND FRESH BERRIES)

BOTTLED WATER

SNACK#1

LUNCH

SNACK#2

DINNER

SNACK # 3

HOME MADE TRAIL MIX (KASHI GO LEAN, RAISINS,

DARK CHOCOLATE M&M'S, BOTTLED WATER

CHILI (MADE WITH 90% LEAN GROUND TURKEY,

KIDNEY BEANS, CHILI POWDER, CAYENNE PEPPER,

CANNED TOMATOES, AND CUMIN) TOPPED WITH

GRATED PARMESAN, WHOLE WHEAT BREAD FOR

DIPPING, BOTTLED WATER



SAUTEED ONIONS AND MUSHROOMS, LETTUCE,

SLICE OF LOW FAT CHEESE, ON WHOLE WHEAT

BUN) SMALL MIXED GREENS SALAD, GLASS OF

WATER




HOME MADE TRAIL MIX (KASHI GO LEAN, RAISINS,

DARK CHOCOLATE M&M'S, BOTTLED WATER

DAY 63 -64


ONIONS AND MUSHROOMS, SCRAMBLED EGG

WHITES, GLASS OF SKIM MILK


LUNCHSLICED TURKEY ROLLUPS, (LETTUCE,ONIONS

SPICY MUSTARD), GREENS SALAD WITH OIL

AND VINEGAR, BOTTLED WATER


WATER

DINNERTACO SALAD WITH EXTRA LEAN GROUND BEEF,

WITH BLACK BEANS, LETTUCE, TOMATOES, AND

CAJUN SPICES, BOTTLED WATER

SNACK # 3BANANA AND A SMALL GLASS OF SKIM MILK

BREAKFASTOMELET (ALL EGG WHITES) WITH SPINACH,

TOMATOES, AND ONIONS) MEDIUM BANANA,

GLASS OF SKIM MILK

SNACK#1

LUNCH

SNACK#2

DINNER

SNACK # 3

PROTEIN SHAKE

GRILLED CHICKEN BREAST, SAUTEED ONIONS AND


GRATED NONFAT PARMESAN CHEESE, BOTTLED

WATER


CUBED GRILLED CHICKEN BREAST (ON WHOLE

WHEAT PASTA, FRESH SLICED TOMATOES, FRWSH

SPINACH), GLASS OF WATER



DAY 65 -66

BREAKFASTCOCO CHOCO OATMEAL BLENDED WITH

COCONUT EXTRACT, ALMOND EXTRACT AND A

BIT OF COCOA POWDER, SCRAMBLED EGG

WHITES, GLASS OF SKIM MILK

SNACK#1PROTEIN SHAKE, GREEN APPLE WITH ALMOND

BUTTER, BOTTLED WATER

LUNCHTHAI BEEF SALAD (WITH LETTUCE, BEAN

SPROUTS, TOMATO, CUCUMBER, RED ONION,

LOW SODIUM SOY SAUCE AND CHILI FLAKES),

BOTTLED WATER


WATER

DINNERGRILLED CHICKEN BREAST (WITH SPICY

MARINARA SAUCE, ONIONS AND MUSHROOMS,

MIXED GREENS SALAD, BOTTLED WATER

SNACK # 3SKINNY POP POPCORN WITH CINNAMON

SUGAR, GLASS OF SKIM MILK

BREAKFASTBREAKFAST PROTEIN SHAKE (2 SCOOPS OF

PROTEIN POWDER, STRAWBERRIES,

BLUEBERRIES AND ICE)

SNACK#1

LUNCH

SNACK#2

DINNER

SNACK # 3




FRESH SQUEEZED LIME, INSIDE A WHOLE WHEAT

PITA, BOTTLED WATER



MIXED SASHIMI, SEAWEED SALAD, SIDE OF

BROWN RICE, GLASS OF WATER



DAY 67 -68


WRAP (ALL EGG WHITES) TURKEY BACON,

SALSA, GREEN PEPPERS AND ONIONS, GLASS

OF SKIM MILK



PORK, PINTO BEANS, SALSA, LETTUCE AND

ONION , BOTTLED WATER


BOTTLED WATER

DINNERSLICED TURKEY BREAST, MUSHROOM


AND OLIVE OIL, BOTTLED WATER


BOTTLED WATER

BREAKFASTFRIED EGG SANDWICH (EGG WHITES, FAT FREE

CHEESE, AVOCADO, 2 SLICES OF WHOLE

WHEAT TOAST, GLASS OF SKIM MILK

SNACK#1

LUNCH

SNACK#2

DINNER

SNACK # 3

RAW CARROTS & CELERY AND HUMMUS,

BOTTLED WATER

CHICKEN VEGETABLE SOUP, MIXED GREENS SALAD,

BOTTLED WATER

APPLE BUTTER, CELERY AND FAT FREE CHEESE

WEDGES, BOTTLED WATER


ROASTED GREEN BEANS, SALAD (WITH SLICED

BEETS, KALE, VINEGAR, OLIVE OIL AND GARLIC),

GLASS OF WATER

QUAKER RICE CAKES W/ REESE'S

PEANUT BUTTER, BOTTLED WATER

DAY 69 -70

BREAKFASTTURKEY BACON WITH SCRAMBLED EGG

WHITES(WITH SPINACH, BELL PEPPERS, SALSA,

LOW FAT COTTAGE CHEESE), GLASS OF SKIM

MILK


LUNCHEGG SALAD SANDWICH (ALL EGG WHITES) ON 1

SLICE OF WHOLE WHEAT BREAD, FAT FREE

MAYO, AND CELERY, TOPPED WITH TOMATO

AND LETTUCE, BOTTLED WATER

SNACK#2PROTEIN SHAKE, UNSALTED PUMPKIN SEEDS

AND A FEW DRIED MANGOS, BOTTLED WATER

DINNERGRILLED CAJUN SHRIMP, SPAGHETTI SQUASH,

ROASTED BROCCOLI WITH SALT AND OLIVE OIL,

BOTTLED WATER


BOTTLED WATER




MILK

SNACK#1

LUNCH

SNACK#2

DINNER

SNACK # 3



TUNA SALAD (WITH LOW FAT MAYO) ON A WHOLE

WHEAT WRAP, OVER JASMINE RICE, BOTTLED

WATER

PROTEIN SHAKE




GLASS OF WATER

THREE HARDBOILED EGGS A BANANA, BOTTLED

WATER

DAY 71 -72

BREAKFASTPROTEIN PANCAKES (WHEY PROTEIN POWDER

AND OATS) TOPPED WITH BLUEBERRIES,

BANANA, WHIPPED CREAM, MAPE SYRUP,

GLASS OF SKIM MILK




LUNCHPEANUT BUTTER SANDWICH (ALL NATURAL

PEANUT BUTTER, 2 SLICES OF WHOLE WHEAT

TOAST, FAT FREE GREEK YOGURT, BOTTLED

WATER


DINNERTURKEY BURGER (GROUND TURKEY, SAUTEED


SLICE OF LOW FAT CHEESE, ON WHOLE WHEAT

BUN) SMALL SPINACH SALAD WITH AVACADO,

BOTTLED WATER

SNACK # 3PROTEIN SHAKE AND HALF A BANANA

BREAKFASTBREAKFAST PROTEIN SHAKE (CHOCOLATE OR

VANILLA WHEY PROTEIN, HALF A BANANA, ALL

NATURAL PEANUT BUTTER, OLD FASHIONED

OATS AND ICE BLENDED)

SNACK#1

LUNCH

SNACK#2

DINNER

SNACK # 3



GRILLED CHICKEN, SAUTEED ONIONS AND

MUSHROOMS, WITH TOMATOES, TAPATIO AND

GRATED NON FAT PARMESAN CHEESE, BOTTLED

WATER

PROTEIN SHAKE, NECTARINE AND FAT FREE

STRING CHEESE, BOTTLED WATER

GRILLED CAJUN SHRIMP, SPAGHETTI SQUASH,

ROASTED BROCCOLI WITH SALT AND OLIVE OIL,

GLASS OF WATER



DAY 73 -74


WITH SALSA, GLASS OF SKIM MILK


LUNCHALBACORE IN WATER WITH MIXED VEGGIES

OVER BROWN RICE/QUINOA MIX, TAPATIO, SIDE

OF FAT FREE GREEK YOGURT SPRINKLED WITH

BLUEBERRIES, BOTTLED WATER


BOTTLED WATER

DINNER80% GROUND BEEF MEATBALLS (OVER PASTA,

WITH SPICY RAGU SAUCE, FRESH SPINACH,

FRESH MOZZARELLA CHUNKS), BOTTLED WATER

SNACK # 3PROTEIN SHAKE AND HALF OF A CLIFF BAR




MILK

SNACK#1

LUNCH

SNACK#2

DINNER

SNACK # 3

BOWL OF RAISEN BRAN WITH SKIM MILK,

BOTTLED WATER




PROTEIN SHAKE (OR ANY OTHER DFF

APPROVED SNACK OF YOUR CHOICE)

SALMON STEAK WITH BROWN SUGAR GLAZE

WITH SAUTEED SPINACH AND ONIONS, GLASS OF

WATER

HALF A CLIFF BAR AND LOW FAT YOGURT,

BOTTLED WATER

DAY 75 -76

BREAKFASTWHOLE WHEAT PITA (SCRAMBLED EGG

WHITES, SPINACH, PEPPERS, MUSHROOMS,

SALSA, FAT FREE COTTAGE CHEESE, GLASS OF

SKIM MILK

SNACK#1HALF A PEANUT BUTTER SANDWICH(ALL

NATURAL) STRING CHEESE, BOTTLED WATER





BOTTLED WATER


DINNERTILAPIA , SAUTEED ONIONS, MUSHROOMS AND

BROCCOLI (WITH GARLIC AND OLIVE

OIL) JASMINE RICE, BOTTLED WATER

SNACK # 3CANNED OR PACKAGED TUNA WITH WHOLE

WHEAT CRACKERS, BOTTLED WATER

BREAKFASTOMELET (2:1 EGG WHITE TO WHOLE EGG

RATIO), (WITH SPINACH, TOMATOES, AND

ONIONS), MEDIUM BANANA, GLASS OF SKIM

MILK

SNACK#1

LUNCH

SNACK#2

DINNER

SNACK # 3

PROTEIN BAR(20-25G OF PROTEIN), BOTTLED

WATER

CHILI (MADE WITH 90% LEAN GROUND BEEF, KIDNEY

BEANS, CHILI POWDER, CAYENNE PEPPER, CANNED

TOMATOES AND CUMIN) TOPPED WITH PARMESAN


SMALL CAN OF TUNA WITH AN APPLE,

BOTTLED WATER

ROASTED CHICKEN BREAST, ROASTED RED

POTATOES, HONEY DRIZZLED SAUTEED CARROTS,

SPINACH SALAD W/ OLIVE AND VINEGAR, GLASS

OF WATER

GLASS OF SKIM MILK AND A BANANA, BOTTLED

WATER

DAY 77 -78

BREAKFASTBOWL OF FAT FREE GRANOLA (SKIM MILK,

CASHEWS, FIGS AND FRESH BERRIES), BOTTLED

WATER

SNACK#1PROTEIN SHAKE AND LOW FAT COTTAGE

CHEESE WITH BLUEBERRIES


LOW FAT CHEESE, AND SPICY MUSTAR ON

WHOLE WHEAT BREAD, FAT FREE GREEK


SNACK#2HANDFUL OF ALMONDS AND A BUNCH OF

GRAPES WITH STRING CHEESE, BOTTLED

WATER


AND BROCCOLI (WITH GARLIC AND OLIVE

OIL), QUINOA, BOTTLED WATER



BREAKFASTBREAKFAST PROTEIN SHAKE ( 1-2 SCOOPS OF

WHEY PROTEIN POWDER, FRESH OR FROZEN

FRUIT, OATS AND ICE)

SNACK#1

LUNCH

SNACK#2

DINNER

SNACK # 3

HONEY ROASTED PEANUTS AND A FEW DRIED



FRESH SQUEEZED LIME, INSIDE A WHOLE WHEAT

PITA, BOTTLED WATER

HOMEMADE TRAIL MIX (KASHI GO LEAN,

HANDFUL OF ALMONDS OR CASHEWS, DARK

CHOCOLATE CHIPS), BOTTLED WATER

BAKED TILAPIA, WITH BROWN RICE AND SAUTEED

ASPARAGUS IN GARLIC, GLASS OF WATER

THREE HARDBOILED EGGS, BOTTLED WATER

DAY 79 -80





SNACK#1ALMOND BUTTER, CELERY AND FAT FREE

STRING CHEESE, BOTTLED WATER

LUNCHEGG SALAD SANDWICH (ALL EGG WHITES) ON 1

SLICE OF WHOLE WHEAT TOAST, LOW FAT

MAYO, AND CELERY, TOPPED WITH TOMATO

AND LETTUCE, BOTTLED WATER


BOTTLED WATER

DINNERSLICED TURKEY BREAST, COUSCOUS, GRILLED

ASPARAGUS WITH LEMON AND OLIVE OIL,

BOTTLED WATER

SNACK # 3CANNED TUNA WITH WHOLE WHEAT CRACKERS,

BOTTLED WATER

BREAKFASTBREAKFAST SCRAMBLE (EGG WHITES, MAPE

SAUSAGE, SPINACH, TOMATO, PEPPERS,

ONIONS), GLASS OF SKIM MILK

SNACK#1

LUNCH

SNACK#2

DINNER

SNACK # 3

PROTEIN SHAKE AND A FEW DRIED APRICOTS




BEEF JERKY AND AN ORANGE, BOTTLED

WATER


ROASTED GREEN BEANS WITH SLIVERED

ALMONDS, BAKED RED POTATOES, SPINACH

SALAD, GLASS OF WATER

PROTEIN SHAKE, QUAKER RICE CAKES W/ ALL

NATURAL ALMOND BUTTER

DAY 81 -82


WITH SALSA, AVOCADO, WHOLE WHEAT TOAST

AND BUTTER, GLASS OF SKIM MILK


LUNCHTUNA SALAD (WITH FAT FREE MAYO) ON

WHOLE WHEAT WRAP, BOTTLED WATER

SNACK#2HOMEMADE TRAIL MIX (KASHI GO LEAN,

HANDFUL OF HONEY ROASTED PEANUTS,

HANDFUL OF MINI PEANUT BUTTER CUPS,

BOTTLED WATER

DINNERROTISSERIE CHICKEN WITH ROASTED RED

POTATOES, SAUTEED SPINACH, BOTTLED WATER

SNACK # 3QUAKER RICE CAKES W/ PROTEIN SHAKE

BREAKFASTBRAKFAST BURRITO ON WHOLE WHEAT WRAO

(ALL EGG WHITES) WITH SALSA, GREEN

PEPPERS AND ONIONS, SMALL BOWL OF

OATMEAL , GLASS OF SKIM MILK

SNACK#1

LUNCH

SNACK#2

DINNER

SNACK # 3

RAW VEGGIES WITH HUMMUS, BOTTLED WATER

CHICKEN VEGETABLE SOUP WITH A BAKED POTATO

AND MRS DASH BUTTER TOPPING, BOTTLED WATER

UNSALTED PUMPKIN SEEDS AND A FEW DRIED


LEAN GROUND BEEF MEATBALLS (ON WHOLE

WHEAT PASTA, WITH SPICY TOMATO SAUCE,

FRESH SPINACH, GRATED MOZZARELLA CHEESE),

GLASS OF WATER

APPLESAUCE AND A HANDFUL OF CASHEWS,

BOTTLED WATER

DAY 83 -84

BREAKFAST

SNACK#1PROTEIN SHAKE WITH DRIED MANGO


PORK, PINTO BEANS, FRESH SALSA, LETTUCE

AND FAT FREE TACO BLEND CHEESE, BROWN

RICE, BOTTLED WATER


DINNERBUNLESS TURKEY BURGER (WITH GARLIC

POWDER, SAUTEED ONIONS AND MUSHROOMS)

BAKED SWEET POTATO FRIES, BOTTLED WATER

SNACK # 3THREE HARDBOILED EGGS SPRINKLED WITH

SALT, BOTTLED WATER

BREAKFASTPROTEIN PANCAKES (WITH WHEY PROTEIN

AND OATS) TOPPED WITH BANAN,

STRAWBERRIES, MAPLE SYRUP, GLASS OF SKIM

MILK

SNACK#1

LUNCH

SNACK#2

DINNER

SNACK # 3

PROTEIN BAR (20-25G)

HALF GRILLED CHICKEN BREAST SANDWICH ON TWO

SLICES OF WHOLE WHEAT TOAST WITH LETTUCE,

TOMATO, BEAN SPROUTS, SPINACH, AVOCADO,

BACON, FAT FREE CHEESE, SPICY MUSTARD,

BOTTLED WATER

GREEN APPLE WITH ALMOND BUTTER,

BOTTLED WATER

GRILLED CARNE ASADA TACOS ON CORN

TORTILLAS WITH LOW FAT TACO BLEND CHEESE,

ONIONS, LETTUCE, TOMATO, HOT SAUCE, GLASS

OF WATER



APPLE SPICE OATMEAL(WITH SLICED



MILK

DAY 85 -86






LUNCHGRILLED TUNA WITH MIXED GREENS,

TOMATOES , ONIONS, SAUTEED RED POTATOES,

, BOTTLED WATER

SNACK#2PROTEIN SHAKE, 2 CUTIES(SMALL ORANGES),

BOTTLED WATER



BAKED SWEET POTATO, SALAD (WITH

TOMATOES, ONIONS, KALE, VINEGAR, OLIVE OIL

AND GARLIC), BOTTLED WATER

SNACK # 3PROTEIN SHAKE (2 SCOOPS OF PROTEIN)

SKINNYPOP POPCORN

BREAKFASTPEANUT BUTTER OATMEAL (RAW OLD

FASHIONED OATS WITH 2 TABLESPOONS OF

ALL NATURAL PEANUT BUTTER), GLASS OF

SKIM MILK

SNACK#1

LUNCH

SNACK#2

DINNER

SNACK # 3











GLASS OF WATER



DAY 87 -88

BREAKFASTOMELET (ALL EGG WHITES) WITH SPINACH,

TOMATOES, AND ONIONS, 2 CUTIES (ORANGES),

GLASS OF SKIM MILK

SNACK#1PROTEIN SHAKE AND QUAKER RICE CAKES

LUNCHSTEAK SALAD WITH SIRLOIN STEAK TIPS,

SPINACH, TOMATO, ONION, CUCUMBER,

AVOCADO, FAT FREE CHEESE, TAPATIO,

BOTTLED WATER


BOTTLED WATER

DINNERTACO SOUP (CHICKEN BREAST, KIDNEY BEANS,

PINTO BEANS, GARBANZO BEANS, HOMINY,

CREAM OF CHICKEN, CHICKEN BROTH, TACO

PACKET, ONIONS, CILANTRO, TORTILLA CHIP

SCOOPABLES, BOTTLED WATER

SNACK # 3CLIFF BUILDER BAR, BOTTLED WATER

BREAKFASTTURKEY BACON WITH SCRAMBLED EGGS WITH

SALSA, HALF A CINNAMON RAISIN BAGEL,

GLASS OF SKIM MILK

SNACK#1

LUNCH

SNACK#2

DINNER

SNACK # 3

PROTEIN SHAKE WITH NECTARINE

ALBACORE PACKET IN WATER OVER BROWN RICE

AND MIXED VEGGIES WITH TAPATIO, BOTTLED

WATER

GREEN APPLE AND ALMOND BUTTER, BOTTLED

WATER

T-BONE STEAK, WITH SAUTEED ONIONS,

MUSHROOMS AND BROCCOLI (WITH GARLIC AND

OLIVE OIL) QUINOA , GLASS OF WATER

PROTEIN SHAKE WITH HALF A CINNAMON

RAISIN BAGEL, BOTTLED WATER

DAY 89 -90

BREAKFASTBREAKFAST PROTEIN SHAKE (PROTEIN

POWDER, OLD FASHIONED OATS, FROZED

MIXED FRUIT, SPINACH, ALMOND OR PEANUT

BUTTER, ICE)

SNACK#1FAT FREE YOGURT WITH HANDFUL OF ALMONDS

AND SPRINKLE OF BLUEBERRIES





BOTTLED WATER

SNACK#2PROTEIN SHAKE, LOW FAT WHEAT THINS,

BOTTLED WATER

DINNER


BOTTLED WATER




MILK

SNACK#1

LUNCH

SNACK#2

DINNER

SNACK # 3



BURRITO BOWL MADE WITH SHREDDED LEAN PORK,

PINTO BEANS, FRESH SALSA, LETTUCE AND ONION,

BOTTLED WATER

PROTEIN SHAKE, APPLE AND FAT FREE STRING





GLASS OF WATER

PROTEIN BAR (20-25G)

GRILLED SALMON WITH BROWN RICE AND

SAUTEED CARROTS AND ASPARAGUS, GLASS OF

WATER

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