Check out this free 5 day meal plan to jump start your weight loss efforts and get you extra lean! This 5 day plan comes with the TurboFire workout program. This diet plan is meant to be followed for no more than 5
days. This is going to get you focused and on point with your diet and shed
some immediate pounds!
Beverage Rules:
·
Stay hydrated, no less
than 64 oz. of water a day, I recommend around 100.
·
You are allowed one
cup of coffee per day max and one cup of tea keep sugar to a minimum and use
only nonfat dairy/creamer.
·
You have to drink one Shakeology shake
per day. I recommend you add 12-16 oz. of water to each packet, you may break
these up into multiple shakes per day as long as they are not skipped.
·
Absolutely NO alcohol,
juice, soda or sports drinks! No, not even one.
Food Rules:
·
There are no cheat
days on this diet plan, so no cheating. It is time to get serious.
·
Vegetarians are more
than welcome to substitute an equal calorie item with the same amount of
protein for any meat items.
·
Do your best to follow
this, if you don’t have strawberries but you have raspberries, go ahead, no one
is going to call the berry police, but if you are in doubt…you shouldn’t eat
it.
·
If you are hungry some
great fillers are fiber and wheat grass and of course trusty old water!
Day 1
Breakfast:
Turkey Bacon Breakfast Sandwich
1 slice low fat turkey bacon
2 slices whole wheat toast
1 egg, scrambled or poached
1/2 tomato sliced
Snack 1
1/2 medium banana
7 walnut halves
Lunch:
Tuna Salad
3 cups of mixed greens
4 oz. water-packed tuna (drained)
5 cherry tomatoes
1 stalk chopped celery
3 scallions diced
2 Tbsp. fat-free ranch dressing
1 cup of green tea
Snack 2
8-16 oz. water
1/2 tbsp. almond butter
Mix in blender with ice
Dinner:
Honey Dijon Chicken w/ Steamed Garlic-Parmesan Broccoli
Four 6 oz. chicken breast halves
1/3 cup Dijon mustard
3 Tbsp. honey
1 Tbsp. parsley flakes, salt to taste
4 cups broccoli
4 Tbsp. Parmesan cheese, garlic salt to taste
Directions: Mix Dijon mustard with honey, add
parsley flakes and salt. Coat a 6oz chicken breast half in the mixture. Cook on
a grill for about 7 minutes on each side (or until fully cooked). Steam 4 cups
of frozen or fresh broccoli and top with 1 Tbsp. olive oil, 2 tsp. garlic salt
and 4 Tbsp. Parmesan cheese. Makes 4 servings.
Day 1 Nutrient Count:
Calories: 1,183
Total Fat: 41 g
Protein: 107 g
Carbs: 101 g
Fiber: 16.5 g
Day 2
Breakfast:
Melon and Yogurt
6 oz. low-fat strawberry yogurt
3/4 cup cubed cantaloupe
1 tsp. honey
Snack 1
8-16 oz. water
2 tsp. peanut butter
Mix in blender
Lunch:
Turkey Avocado Wrap
3 slices turkey breast (4oz)
1 whole wheat tortilla
1/2 tomato diced
1/4 avocado sliced
3 lettuce leaves or a handful of mixed greens
1 Tbsp. nonfat Italian dressing
Snack 2
1 Tbsp. peanut butter, spread across 2 celery sticks
Top with 15 raisins.
Dinner:
Grilled Teriyaki Salmon with Ginger Rice and Bok Choy
Two 4 oz. pieces of wild salmon, without skin
3 Tbsp. teriyaki marinade or sauce
2 pineapple rings
1 garlic clove
1 medium head of bok choy
1/2 tsp. sesame oil
1/3 cup of brown rice
1 tsp. powdered ginger
Directions: Marinate the salmon in teriyaki overnight, or for an hour
before grilling. Grill the salmon for 5 minutes on each side. Place pineapple
slices on the grill for 2 minutes and sear. Add rice, 2/3 cup of water, and 1
tsp. powdered ginger into a rice cooker or saucepan. Cook on low heat until
rice is tender. Meanwhile, spritz nonstick cooking spray and 1/2 tsp. sesame
oil into frying pan. Sauté 1 garlic clove and the bok choy until soft, yet
still crisp.
Day 2 Nutrient Count
Calories: 1,193
Total Fat: 33 g
Protein: 79 g
Carbs: 155 g
Fiber: 15 g
Day 3
Breakfast:
Pineapple and Cottage Cheese
8-16 oz. low-fat cottage cheese
2 pineapple rings, canned in juice, drained or fresh
Snack 1
1 zucchini, cut lengthwise
1 large carrot, cut into spears
2 Tbsp. nonfat ranch dressing
Lunch:
Loaded Baked Potato
1 medium baked potato
1 Tbsp. low-fat sour cream
1 scallion diced
1 slice of turkey bacon, cooked and crumbled
1 slice of low-fat cheese
Snack 2
1/2 cup of strawberries
1 cup nonfat milk (almond or soy is acceptable)
Add water to taste
Dinner:
Chicken Tacos with Beans and Quinoa
Two 6-oz. chicken breasts, grilled and then diced
5 Tbsp. pico de gallo
1Tbsp. low-fat sour cream
4 small whole wheat flour tortillas
1/2 avocado peeled and sliced
5 sprigs fresh cilantro
2 cups of black beans cooked, 2 1/2 cups of quinoa cooked
Directions: Assemble chicken taco ingredients on tortillas. Top
with avocado slices. Serve with 1/2 cup of black beans and 1/3 cup of cooked
quinoa, seasoned with cilantro, salt and pepper. Makes 4 servings.
Day 3 Nutrient Count
Calories: 1,211
Total Fat: 17.5 g
Protein: 101 g
Carbs: 164 g
Fiber: 25.5 g
Day 4
Breakfast:
1/2 medium banana
2 tsp. peanut butter
8-16 oz. water, ice as needed
Snack 1
1 medium apple
1 Tbsp. almond butter
Lunch:
Egg salad Wrap
2 hard-boiled eggs, yolk removed from one
1/4 cup of low-fat cottage cheese
Whole wheat tortilla
1 Tbsp. Dijon mustard
1/2 tsp. of either dried dill or tarragon, salt and pepper to
taste
Directions: Chop up hard-boiled eggs and mix with cottage cheese,
mustard, salt, pepper, and herbs. Place onto tortilla and wrap up. Serve with 2
cups mixed greens, 1 sliced Roma tomato, and 1 tsp. balsamic vinegar. Toss all
ingredients.
Snack 2
10 raw almonds, 1 medium orange
Dinner:
Steak, Spinach and Baked Potato
Two 4 oz. grass fed beef steaks – Lean cuts like loin, flank, or
skirt
1 Tbsp. soy sauce
1 Tbsp. black pepper
1 garlic clove, crushed for the marinade, red pepper flakes
(optional)
12 oz. bag of fresh chopped spinach
1 garlic crushed clove
3 Tbsp. low-fat sour cream
2 Tbsp. Parmesan cheese
1 medium baked potato cut in half
Directions: Marinate steak an hour before grilling or overnight, in
soy sauce, black pepper, crushed garlic, and red pepper flakes (optional).
Grill steak to desired doneness. For the spinach, cook in a saucepan with 1/2
cup of water, stirring often. After 3 minutes of simmering, add sour cream,
garlic, and Parmesan. Cook for another 2 minutes. Serve steak and spinach with
1/2 of a baked potato.
Day 4 Nutrient Count
Calories: 1202
Total Fat: 43 g
Protein: 86 g
Carbs: 135 g
Fiber: 22 g
Day 5
Breakfast:
Strawberry Waffle and Sausage
1 whole wheat waffle
1 tsp. strawberry preserves
2 turkey sausage link
Snack 1
1/2 medium banana
1/2 cup nonfat milk
1/2 cup of water, ice as needed
Lunch:
Chicken and Hummus Pita
3 oz. broiled or grilled chicken, sliced thinly
1 Tbsp. hummus
1/2 cup of alfalfa sprouts
2 slices of tomato
3 slices of cucumber
1/2 6-inchwhole wheat pita
Salad: mixed greens, 1 carrot, 1 celery, tsp. balsamic vinegar
Directions: Assemble all ingredients inside the pita. Serve with a
small green salad of two cups lettuce topped with 1 shredded carrot and 1 diced
celery stalk. For dressing, use 1 tsp. balsamic vinegar or bottled low-calorie
dressing.
Snack 2
1 cucumber
1 red bell pepper cut into slices
1 oz. low-fat cheddar cheese
Dinner:
Rosemary Pork Chop with Peas and Wild Rice
Two 4oz. pieces lean, boneless pork loin chop,
2 Tbsp. rosemary
1/2 tsp. olive oil
1 cup peas
1/3 cup wild rice
Directions: Marinate pork chops in rosemary, olive oil, salt and
pepper. Broil or grill the pork. Serve with cooked wild rice and steamed peas.
Day 5 Nutrient Count
Calories: 1,190
Total Fat 32 g
Protein: 102 g
Carbs: 132 g
Fiber: 19 g
