the fit chic lifestyle 14 day eating plan
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7/31/2019 The Fit Chic Lifestyle 14 Day Eating Plan
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Fit Chic Eating Principles:
1.
Always pair a lean protein with a clean carb together at eachmeal.
2. Keep your healthy fats about 25-35 grams a day.
3. Eat more veggies than fruit.
4. Stick with foods that have one ingredient (almond, apple,
chicken, ect.)
5. Take it meal by meal and make a healthy choice.
6. Do not use sugar or salt!! If you want to season your fooduse garlic, oregano, ginger, cayenne pepper, basil, marjoram,
and tumeric, fresh lemon or lime. (Cook book coming soon!)
7. Drink lots of water!!! Ditch the soda and sugary fake fruit
juices. If you want sweet, add Stevia to lime or lemon to
water. Water will help flush the toxins out of your system. I
can’t say this enough!
8. Try to eat more chicken and fish. Limit red meat to twice a
week or less. Red meat takes longer to breakdown in the GI
tract.
9. Avoid white rice, white flour, refined sugar, and potatoes.
10. Eat 4-5 small meals a day to fuel you metabolism. 3 to 4
hours apart.
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Acceptable lean protein sources:
1. Wild Salmon
2. Trout
3. Sardines
4. Shrimp
5. Chicken (skinless, white)
6. Turkey (skinless, white)
7. Egg whites
8. Yogurt/Kefir (fat free)
9. Cottage cheese (fat free)
10. Low fat and fat free cheeses
11. Nuts (Almonds, peanuts, cashews, pecans, seeds, ect.)
12. Beans (kidney, black, navy, pinto, garbanzo, lentils )
Clean carbs: (Yes, you get to eat good carbs!)
1. Oatmeal (slow cooked, not instant)
2. Wheat toast (100% stone ground whole wheat or whole wheat flour,
not enriched)
3. Yogurt/milk/cottage cheese (fat free or low fat)
4. Whole wheat tortillas (lots of fiber!)
5. Veggies like sweet potatoes and squash
6. Whole grain oats, barley, quinoa, and soba noodles
Healthy fats: (25-35 grams a day)
1. Avocados
2. Nuts
3. Natural peanut butter or almond butter
4. Fish (salmon, or fish oil pills)
5. Flaxseed oil
6. Olive oil, canola oil, and sunflower oil
Fruits: (2-3 servings a day)
1. Apples
2. Pears
3. Any kind of fresh berries (strawberry, blackberry, blueberry,
raspberry, acai berry)
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4. Cataloupe
5. Grapefruit
6. Honeydew melon
7. Watermelon
8. Oranges
Veggies: (4-5 servings a day)
1. Artichokes
2. Avocados
3. Bamboo shoots
4. Bell peppers (green or red)
5. Broccoli
6. Brussel sprouts
7. Cabbage8. Cauliflower
9. Celery
10. Chard
11. Chives
12. Cucumbers
13. Dark leafy greens ( fresh baby spinach for salads)
14. Eggplant
15. Lemon
16. Lime
17. Garlic
18. Green beans
19. Kale
20. Mushrooms
21. Onions
22. Tomatoes
23. Radish
24. Sprouts
25. Summer squash
26. Turnips27. Beans
28. Shallots
29. Scallions
If I don’t list a fruit or vegetable, it doesn’t mean that I don’t think it is good;
it is that those listed are MY top choices as far as nutrient value.
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Here are some food combinations listed in my daily diet:
Breakfast:
Egg whites and oatmeal with fresh berries
Yogurt with whole grain oats and nuts
Yogurt with berries and egg whites
Whole wheat tortilla with egg whites and veggies
Veggie omelet with wheat toast
Wheat toast with almond butter or natural peanut butter and fresh fruit
Hard boiled eggs (no yolk) with fruit and wheat toast
An all bran or flaxseed cereal with fat free milk with fresh berries
Cottage cheese w/fruit
Snacks:
Protein source such as chicken or turkey lunchmeat,
Whey protein shake and 15 nuts (almonds or walnuts)
Natural peanut butter or almond butter with celery sticks
Piece of fruit with protein (nuts) or spoonful of peanut butter
Tuna and cherry tomatoes
Hummus and carrot sticks and celery
Low-fat string cheese and an apple
Lunch:
Grilled chicken breast and a salad
Chicken and veggies
Fish and veggies
Turkey burger on a whole wheat bun with veggies
Dinner: Stick with lean protein and veggie!
Chicken/veggiesFish/veggies
Hard boiled egg whites on top of a salad
Lean red meat and veggies
Water, water, water! Lots of water throughout the day!
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Some of my favorite products are:
Stevia (sweetener)
Fage (Greek yogurt)
Horizon products (eggs, milk, butter, cottage cheese, ect…)
Bob Mill’s products (beans & baking powders)
365 products from Whole Foods (almond butter, ect…)
Green Tea
One product I can’t live without: MY JUICER!!! Everything is so fresh.
Vitamins to take on a regular basis are:
Multivitamin (in case you don’t meet your daily intake in food)
Fish oil (great for the heart)Extra calcium if you don’t meet 1200 mg a day
Vitamin C (for immunities)
Fiber (try to get 25 grams a day, if not there are great products to get
extra)
Flax seed oil or ground flax seed (put it in yogurt or oatmeal)
CoQ10
Fiber:
Try to get 25 grams a fiber a day
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Foods to stay away from for two weeks! This will not help you fight fat!
You can go to www.marziaprince.com on my blog to find healthy
alternatives to your beloved foods! I have great dessert on there to help
you stay on track! Beware of the food below…
1. Fast food (burgers, pizza, chicken tenders)
2. Snack foods (CHIPS, pretzels, rice and corn cakes, cookies, you get
the picture!)
3. Candy
4. Baked goods (brownies, pies, cookies, cakes ect…)
5. Cereal unless oatmeal, All Bran, or Flaxseed type
6. Fruit juice (only in mornings- pomegranate and acai are the best)
7. Ice cream and frozen yogurt
8. Soda
9. Sugar10. Pancakes, waffles, breakfast muffins
11. Full fat-cheese (use low-fat or fat free only)
12. Alcohol (has lots of calories and converts to sugar in the body)
14 day eating plan:
Here is the 14 day eating plan to looking great and feeling energized! Here
are 7 full days that you can repeat for two weeks in a row. There are all
types of great food choices and variations. If you don’t like a food listed on
menu, please substitute it for a food you do like! ENJOY!
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Breakfast
1 cup cooked oatmeal with ¼ blueberries
3 egg whites scrambled with Pam olive oil spray
Snack
Fat-free yogurt with strawberries
7 to 10 almonds
Lunch
4 oz. chicken breast (grilled or baked)
1 cup broccoli½ cup whole grain or brown rice
Snack
1 med apple
1 low-fat string cheese pack or low-fat cubed cheese
Dinner
4 oz. fish (salmon, tuna, halibut, ect…)
1 cup steamed spinach
½ sweet potatoe
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Breakfast
6 oz. cottage cheese w/fruit (your favorite fruit)
Snack
1 med pear
10-15 walnuts
Lunch
Grilled chicken salad loaded with tomatoes, baby spinach, onions,
cucumbers, carrots, and mushrooms
½ sweet potato
Snack
½ bell pepper sliced, 10 cherry tomatoes
2 hard boiled eggs, one yolk
Dinner
4 oz. red meat grilled1 cup veggies steamed
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Breakfast
1 cup fat-free yogurt with 1 chopped up apple and 1 tablespoon
ground flaxseed in it with 5 chopped almonds
1 slices of whole grain or whole wheat toast
Snack
1 cup cottage cheese with 10 grape tomatoes
Lunch
1 cup whole wheat or brown rice spaghetti½ cup spaghetti sauce
4 oz. grilled chicken or lean hamburger meat
1 cup broccoli steamed
Snack
1 med orange
7-10 almonds
Dinner
4 oz. grilled or baked chicken
Spring mix salad w/ lots of different veggies
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Breakfast
½ small cantaloupe with 1 cup non-fat yogurt
Snack
10-15 grape tomatoes
3 pieces of turkey or chicken lunchmeat
Lunch
2-3 Chicken tacos with corn tortillas (put tomatoes or salsa, low-fat
cheese, guacamole, or fat free sour cream)
Snack
1 cup of mixed berries with 10-15 nuts
Dinner
4 oz. grilled fish1 cup veggies
½ steamed squash or zucchini
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Breakfast
Egg white omelet loaded with veggies and some fat free cheese
1 slices of whole grain or whole wheat toast
Snack
2 celery stalks with 1 Tbsp. peanut butter or almond butter in each
Lunch
4 oz. of grilled chicken or fish
Sweet potato-no butter or salt may use plain yogurt for “sour
cream” or use fat-free sour cream
10 asparagus spears
Snack
1 cup cottage cheese w/pineapple
Dinner
Turkey burger on whole wheat bun w/tomatoes, baby spinach,onion, low fat cheese or you can use avocado slices
Spring mix salad with your choice of veggies (oil and vinegar type
dressing)
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Breakfast
Breakfast burrito- corn or whole wheat tortilla
Scrambled eggs w/tomatoes, onions, bell peppers
Salsa
Snack
Melon slices w/yogurt
10-15 pecans
Lunch
Tuna fish sandwich with fat-free mayo on whole wheat bread
Spring mix salad (1 cup spinach, 10 cherry tomatoes, cucumberslices, olive oil, vinegar)
Snack
3 slices of turkey meat (lunch meat)
6 baby carrots, 3 small celery stalks,
Dinner
4 oz. grilled or baked meat (your choice)
1 cup of veggies steamed or a salad
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Breakfast
2 slices of French Toast (use whole wheat bread, egg whites,
cinnamon, and vanilla extract for batter)
1 pat butter
1 tablespoon agave nectar (for each piece, low glycemic, taste like
syrup)Top with your favorite fruit-apple slices, fresh berries, or a banana
Snack
Cucumber slices and 10 cherry tomatoes
2 hard boiled egg whites
Lunch
Turkey and Swiss sandwich on whole wheat or whole grain bread
Spring mix salad
Snack
1 med pear
7-10 walnuts
Dinner
1 Turkey hot dog on 1 whole grain hot dog buns
Sweet potato fries (baked in oven)
Side salad
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