Fit2Fat2Fit (27 page)

Add 1 cup steamed yellow squash.

Digestive enzymes

Meal 4:
Midafternoon snack (about 300 calories)

1 handful pumpkin seeds, 1 handful blueberries, 1 low-sugar, high-fiber protein bar (preferably with a ratio of 1g fiber/1g protein, but no less than .5g/1g)

Meal 5:
Spinach Shake (about 400 calories)

Digestive enzymes

Meal 6:
Pre/Postworkout snack (about 250 calories)

1 banana with 1 tablespoon peanut butter and ¼ protein shake (1 scoop vanilla whey protein with water only 45 to 30 minutes before workout, and the other ¾ protein shake after workout

Drink 16 ounces water
.

Meal 1:
Spinach Shake (about 400 calories)

Multivitamin Digestive enzymes

Meal 2:
Midmorning snack (about 300 calories)

1 handful pumpkin seeds, 1 handful blueberries, 1 low-sugar, high-fiber protein bar (preferably with a ratio of 1g fiber/1g protein, but no less than .5g/1g)

Meal 3:
Beef Fajitas on a salad (about 400 calories)

Place 1 cup leftover Beef Fajitas meat and ¼ cup sliced red pepper (or a blend of red and yellow peppers) on a mixed dark green salad with an oil-based vinaigrette dressing. Digestive enzymes

Meal 4:
Midafternoon snack (about 250 calories)

1 handful almonds, 1 handful beef jerky, 1 handful blueberries

Meal 5:
Caramelized Onion–Glazed Salmon (about 450 calories)

Add 1 cup steamed zucchini on the side.

Digestive enzymes

Meal 6:
Pre/Postworkout snack (about 300 calories)

1 slice whole-wheat toast with 1 tablespoon peanut butter and ¼ protein shake (1 scoop vanilla whey protein with water only) 45 to 30 minutes before workout, and the other ¾ protein shake after workout

Drink 16 ounces water
.

Meal 1:
Farmer's Breakfast Scramble (about 550 calories)

Multivitamin Digestive enzymes

Meal 2:
Midmorning snack (about 250 calories)

1 grapefruit, 1 low-sugar, high-fiber protein bar (preferably with a ratio of 1g fiber/1g protein, but no less than .5g/1g)

Meal 3:
Spinach Shake (about 400 calories)

Digestive enzymes

Meal 4:
Midafternoon snack (about 350 calories)

1 apple with 2 tablespoons natural peanut butter, 1 handful pumpkin seeds

Meal 5:
Caramelized Onion–Glazed Salmon (about 450 calories)

Place 1 fillet of leftover Caramelized Onion–Glazed Salmon on a mixed dark green salad with an oil-based vinaigrette dressing. Digestive enzymes

The following monthlong meal plan is designed specifically for when you've been progressing in your weight loss and total health journey, but seem to have hit a wall, even though you're doing everything right. This meal plan is not as balanced as the one you should use when you're maintaining—like in meal plan 2—but it's great for helping you push through to continue seeing results. I used a similar version of this for months 5 and 6, the conclusion of my journey from Fat2Fit. I still reintegrate this plan every few months to help me achieve my goals, or if I don't seem to be progressing.

Remember that I believe we should eat about every three hours throughout the day. Obviously, schedules for all of us are different, but the goal is to achieve a balanced regimen. Do your best to fit meals in on an every-three-hours rotation. Also, remember that you can mix and match (substitute) meals as you wish as long as the nutrition and calorie count stay the same.

As in the previous meal plans, women should reduce the overall daily caloric intake. In this particular plan, the reduction should be about 350 calories, accomplished by reducing portion size or by omitting some foods/snacks altogether.

You'll notice in this meal plan that the amount of protein increases in your pre- and postworkout meal. This is to ensure you're getting enough protein in before and after the workout, which will aid in muscle growth and recovery. Also, since this is a very low-carb meal plan, the added scoop of protein will add some needed calories for this sixth meal. You may also notice there are no built-in cheat/treat meals this month. Again, this is to push through the wall: no sacrifice, no reward!

The first thing to do upon waking up is to drink 16 ounces of water. As with all of my meal plans, I focus on hydration right away in the morning
.

Meal 1:
Spinach Egg-White Omelet (about 400 calories)

Multivitamin Digestive enzymes

Meal 2:
Midmorning snack (about 200 calories)

1 handful blueberries, 1 large handful almonds

Meal 3:
Pumpkin Pie Protein Shake (about 300 calories)

Digestive enzymes

Meal 4:
Midafternoon snack (about 300 calories)

Celery with 2 tablespoons natural peanut butter, 1 handful roasted pecans

Meal 5:
Thai Turkey Skillet (about 500 calories)
^**
Digestive enzymes

Drink 16 ounces water
.

Meal 1:
Spinach Shake without the ½ banana (about 375 calories)

Multivitamin Digestive enzymes

Meal 2:
Midmorning snack (about 200 calories)

1 handful raspberries,

1 large handful almonds

Meal 3:
Thai Turkey Skillet (about 500 calories)

Digestive enzymes

Meal 4:
Midafternoon snack (about 250 calories)

1 large handful pumpkin seeds,

1 handful beef jerky

Meal 5:
Caramelized Onion–Glazed Salmon (about 450 calories)

Add 2 cups steamed zucchini on the side.

Digestive enzymes

Meal 6:
Pre/Postworkout snack (about 250 calories)

½ protein shake (2 scoops vanilla whey protein with water only) 45 to 30 minutes before workout, and the other ½ protein shake after workout. Also, include another multivitamin postworkout.

Drink 16 ounces water
.

Meal 1:
Egg-White Breakfast Burrito without the tortilla (about 450 calories)

Multivitamin Digestive enzymes

Meal 2:
Midmorning snack (about 200 calories)

1 handful strawberries,

1 large handful almonds

Meal 3:
Thai Turkey Skillet (about 500 calories)

Digestive enzymes

Meal 4:
Midafternoon snack (about 200 calories)

3 rolled slices turkey lunch meat dipped in mustard, 1 handful almonds

Meal 5:
Spinach Shake without the ½ banana (about 375 calories)

Digestive enzymes

Meal 6:
Pre/Postworkout snack (about 250 calories)

½ protein shake (2 scoops vanilla whey protein with water only) 45 to 30 minutes before workout, and the other ½ protein shake after workout. Also, include another multivitamin postworkout.

Drink 16 ounces water
.

Meal 1:
Spinach Shake without the ½ banana (about 375 calories)

Multivitamin Digestive enzymes

Meal 2:
Midmorning snack (about 300 calories)

1 handful strawberries, 1 handful pumpkin seeds, 1 low-sugar, high-fiber protein bar (preferably with a ratio of 1g fiber/1g protein, but no less than .5g/1g)

Meal 3:
Turkey Breast and Berry Salad (about 400 calories)

Digestive enzymes

Meal 4:
Midafternoon snack (about 300 calories)

Celery with 2 tablespoons natural peanut butter, 1 handful roasted pecans

Meal 5:
Sun-Dried Tomato Chicken (about 400 calories)
^*

Add 2 cups steamed asparagus on the side.

Digestive enzymes

Meal 6:
Pre/Postworkout snack (about 250 calories)

½ protein shake (2 scoops vanilla whey protein with water only) 45 to 30 minutes before workout, and the other ½ protein shake after workout. Also, include another multivitamin postworkout.

Drink 16 ounces water
.

Meal 1:
Spinach Egg-White Omelet (about 400 calories)

Multivitamin Digestive enzymes

Meal 2:
Midmorning snack (about 200 calories)

1 handful strawberries,

1 large handful beef jerky

Meal 3:
Sun-Dried Tomato Chicken (about 400 calories)

Add 2 cups steamed broccoli on the side.

Digestive enzymes

Meal 4:
Midafternoon snack (about 250 calories)

3 rolled slices turkey lunch meat dipped in mustard, 1 large handful cashews

Meal 5:
Turkey Breast and Berry Salad (about 400 calories)

Digestive enzymes

Meal 6:
Pre/Postworkout snack (about 250 calories)

½ protein shake (2 scoops vanilla whey protein with water only) 45 to 30 minutes before workout, and the other ½ protein shake after workout. Also, include another multivitamin postworkout.

Drink 16 ounces water
.

Meal 1:
Spinach Shake without the ½ banana (about 375 calories)

Multivitamin Digestive enzymes

Meal 2:
Midmorning snack (about 200 calories)

1 handful blueberries, 1 low-sugar, high-fiber protein bar (preferably with a ratio of 1g fiber/1g protein, but no less than .5g/1g)

Meal 3:
Sun-Dried Tomato Chicken on a salad (about 450 calories)

Place 1 cup leftover Sun-Dried Tomato Chicken with ¼ cup chopped red pepper on a mixed dark green salad with an oil-based vinaigrette dressing. Digestive enzymes

Meal 4:
Midafternoon snack (about 300 calories)

1 handful almonds, celery with 2 tablespoons natural peanut butter

Meal 5:
Citrus Salmon with Avocado Salsa (about 450 calories)

Add 2 cups steamed broccoli on the side.

Digestive enzymes

Meal 6:
Pre/Postworkout snack (about 250 calories)

½ protein shake (2 scoops vanilla whey protein with water only) 45 to 30 minutes before workout, and the other ½ protein shake after workout. Also, include another multivitamin postworkout.

Drink 16 ounces water
.

Meal 1:
Pumpkin Pie Protein Shake (about 300 calories)

Multivitamin Digestive enzymes

Meal 2:
Midmorning snack (about 250 calories)

1 large handful almonds,

1 handful beef jerky

Meal 3:
Spinach Egg-White Omelet (about 400 calories)

Digestive enzymes

Meal 4:
Midafternoon snack (about 200 calories)

3 rolled slices turkey lunch meat dipped in mustard, 1 handful pumpkin seeds

Meal 5:
Spinach Shake without the ½ banana (about 375 calories)

Digestive enzymes

Drink 16 ounces water
.

Meal 1:
Pumpkin Pie Protein Shake (about 300 calories)

Multivitamin Digestive enzymes

Meal 2:
Midmorning snack (about 250 calories)

1 handful pumpkin seeds, 1 low-sugar, high-fiber protein bar (preferably with a ratio of 1g fiber/1g protein, but no less than .5g/1g)

Meal 3:
Spinach Egg-White Omelet (about 400 calories)

Digestive enzymes

Meal 4:
Midafternoon snack (about 250 calories)

1 handful blueberries, 1 handful almonds, 1 handful beef jerky

Meal 5:
Cajun Chicken Stir-Fry (about 450 calories)
^*

Add 2 cups steamed cauliflower on the side.

Digestive enzymes

Drink 16 ounces water
.

Meal 1:
Spinach Shake without the ½ banana (about 375 calories)

Multivitamin Digestive enzymes

Meal 2:
Midmorning snack (about 350 calories)

Celery with 2 tablespoons natural peanut butter, 1 large handful almonds

Meal 3:
Cajun Chicken Stir-Fry on a salad (about 450 calories)