Get Ready for a jump-start to Your “Fit 4 The New Year”
Challenge!
This is a plan to cut your caloric intake and reduce your
portion size while still eating throughout the day. For 7 days your calories
and carbs will be more restricted as you flush out your system and retrain your
body to use lean healthy foods for fuel.
You will not only begin to feel different, you will also
see a difference at the end of the 7 days.
After the 7 days you will feel more energized and less
hungry and hopefully maintain the smaller portions and frequent snacking!
Limit caffeine to 1 cup per day
Drink at least 8-10 glasses of water every day (Spruce up
your H20 with a slice of lemon or lime, sliced cucumber or use frozen grapes as
ice)
Try not to eat at least 4 hours prior to going to bed
If you go out to dinner ask for all dressings on the
side. Go for the grilled fish or chicken. Ask for veggies to be steamed and
sorry, limit yourself to 1 glass of wine, red or white!
You can replace any of the meals below with a Shakeology
drink.
READY! SET! GO!
DAY 1
Breakfast:
2/3 cup High Fiber Cereal (like Go Lean Kashi, All-Bran or Fiber-One) with 1 cup skim milk
SNACK – choose from Snack List Below
Lunch:
T,A,A Salad
3 oz. turkey breast (men can have 5 oz.), ½ avocado
sliced and 1 cup washed Arugula salad.
Dress with 1 tsp. Dijon Mustard and 2 tsp. each olive oil
and red wine vinegar
SNACK – choose from Snack List Below
Dinner:
Grilled Tilapia and broccoli
Brush Tilapia filet with 1 tsp. olive oil, pinch of salt
& pepper and any fresh herbs you may have like rosemary or basil. Grill
Tilapia until thoroughly cooked on both sides. Top with 2 Tbsp. salsa.
Serve with 1 cup steamed broccoli and ½ cup brown rice.
Also top rice with salsa.
DAY 2
Breakfast:
Spinach Omelet!
Spray non-stick cooking spray in skillet. Mix 1 whole egg
and 2 egg whites with 2/3 cup spinach and ¼ cup shredded mozzarella pour into
pan and cook into an omelet. If you like Tabasco, shake a couple sprinkles on!
Eat with 1 slice of whole wheat or 9 grain toast.
SNACK – choose from Snack List Below
Lunch:
Chicken Salad
4 oz. of sliced chicken breast, ½ sliced roma tomato, ½
avocado, and 4 slices cucumber on a 2 cups of Arugula salad. Dress with Dijon
Mustard only.
SNACK – choose from Snack List Below
Dinner:
Baked Cod and Green Beans
6 oz. cod filet marinated in lemon juice and olive oil
with finely chopped rosemary. Bake at 375 degrees for approx.. 15 minutes or
until completely done.
Sautee 1 cup fresh green beans in 1 tsp. olive oil and 1
tsp. minced garlic.
DAY 3
Breakfast:
2/3 cup High Fiber
Cereal (like Go Lean Kashi, All-Bran or
Fiber-One) with 1 cup skim milk
Top with ½ cup strawberry or blueberries
SNACK – choose from Snack List Below
Lunch:
Awesome Turkey Salad
4 oz. sliced turkey breast on 2 cups shredded romaine
lettuce, topped with ½ cup sliced raw mushrooms, 5 jumbo black olives and ½ cup
chopped cucumber. Drizzle 1 tsp. each olive oil, balsamic vinegar and healthy
squeeze of lemon.
SNACK – choose from Snack List Below
Dinner:
Pita Pizza
6 inch pita topped with ¼ marinara sauce, ¼ sliced button
mushroom, ¼ cup sliced red onion, and 1-1/2 oz. grated mozzarella cheese. Bake
at 375 degrees until cheese is melted
Serve with 2 cups
your choice of bagged salad drizzled
with 1 tsp. each olive oil, red wine vinegar.
Day 4
Breakfast:
Feta Cheese Omelet
Spray non-stick cooking spray in skillet. Mix 1 whole egg
and 2 egg whites, pour into skillet and sprinkle 1 oz. Feta cheese, cook into
omelet. Toast ½ whole wheat English muffin and top with ½ cup sliced
strawberries.
SNACK – choose from Snack List Below
Lunch:
Tuna Salad
Mix 1 can Albacore tuna packed in water (drained) with 1
tsp. low fat mayonnaise. Scoop onto 2 whole Romaine lettuce leafs, top with
cucumber slices and 2 tomato slices. Pinch black pepper over each.
SNACK – choose from Snack List Below
Dinner:
Lemon Chicken and Snap Peas
Marinate a 5 oz. chicken breast in lemon juice and olive
oil and bake at 375 degrees until cooked through. Serve with 1 cup steamed
fresh snap peas.
DAY 5
Breakfast:
2/3 cup High Fiber Cereal (like Go Lean Kashi, All-Bran or Fiber-One) with 1 cup skim milk
Top with ½ cup strawberry or blueberries
SNACK – choose from Snack List Below
Lunch:
Turkey Hummus Wrap
Spread 3 Tbsp. hummus on a whole wheat wrap (tortilla),
layer 3 oz. skinless turkey breast, ¼ of avocado sliced, ¼ cup alfalfa sprouts,
2 slices of tomato, shredded romaine lettuce and roll it up!
½ cup watermelon or cantaloupe.
SNACK – choose from Snack List Below
Dinner:
Shrimp Skewers
Grill 5 Large Fresh Shrimp (make some for tomorrow’s
lunch too) brushed with olive oil and sprinkled with black pepper. Place on a
bed of mixed greens salad (bag of your choice). Serve with ½ cup cooked brown rice topped with 2 tsp.
sliced almonds and ½ cup steamed broccoli.
May have 1 cup fresh melon of your choice.
DAY 6
Breakfast:
Spicy Egg and Mushroom Scramble
Spray skillet with non-stick cooking spray, scramble 1
egg and 2 egg whites with ½ cup sliced button mushrooms and cook into omelet
and top with ¼ cup shredded low fat cheddar cheese. Sprinkle with Tabasco
sauce. Serve with 1 slice whole wheat or 9 grain toast.
SNACK – choose from Snack List Below
Lunch:
Shrimp salad
In a salad bowl mix 4 large shrimp and chopped romaine
lettuce with balsamic vinegar, 1 tsp. olive oil and 2 tsp. Dijon mustard.
SNACK – choose from Snack List Below
Dinner:
Rotisserie Chicken and Spinach
5 oz. skinless white meat rotisserie chicken served with
1 cup fresh spinach sautéed in 1 tsp. olive oil and minced garlic with a twist
of lemon. Serve with 2 cups green bagged salad (your choice) ¼ of an avocado
and 1 sliced roma tomato, dressing of 1 tsp. olive oil and healthy squeeze of
fresh lemon.
DAY 7
Breakfast:
2/3 cup High Fiber Cereal (like Go Lean Kashi, All-Bran or Fiber-One) with 1 cup skim milk
Top with ½ cup strawberry or blueberries
SNACK – choose from Snack List Below
Lunch:
Grilled Chicken and Bean Spinach Salad
Toss together 3 oz. grilled chicken breast cut into
strips, 1/3 cup black beans, 2 cups fresh spinach leaves (clean and torn), ¼
cup chopped red onion, 5 cherry tomatoes, 5 slices of cucumber, ½ cup sliced
button mushrooms and ¼ cup chopped red bell pepper. Dress with 1 tsp. olive
oil, balsamic vinegar and squeeze of lemon.
SNACK – choose from Snack List Below
Dinner:
Broiled Swordfish with Zucchini and Squash Medley
5 oz. filet of swordfish marinated in fresh squeezed
lemon juice served with 1 cup each of zucchini and yellow squash sautéed with 2
tsp. olive oil, 1 Tbsp. minced garlic, salt and pepper to taste.
Serve with sliced tomato and red onion salad – ½ cup
tomato, ¼ cup red onion 1 tsp. olive oil, 1 tsp. balsamic vinegar and 1 Tbsp.
chopped fresh basil.
SNACKS to stay Slim:
Tomato Creamy Spread
4 grape tomatoes
¼ cup fat free cream cheese
Pinch of black pepper & oregano
Chop tomatoes and stir into cheese and season, then
spread onto celery sticks
3 cups air-popped popcorn
Hummus and sticks
2Tbsp any flavor hummus
Carrots or celery sticks for dipping and crunching
Low-fat yogurt by itself
½ cup for women
Full cup for men
Or with:
½ banana or 1/3 cup raspberries/blueberries
1 large hard-boiled egg
½ cup Edamame
Steamed in pods
Unsalted Almonds
10 for women
15 for men
Fruity Cottage Cheese
½ cup low fat cottage cheese with any 1 (one) of these
fruits
10 grapes
½ cup strawberries
1/3 cup raspberries
½ cup cubed melon (water, cantaloupe, honey dew)
1 small pear
Stringy Pineapple
1 piece string cheese
¾ cup cubed pineapple
Nutty Apple
2 tsp. peanut butter spread on ½ apple
Yes! A baked potato
1 small potato (microwaved or oven baked)
1 Tbsp. non-fat sour cream
¼ cup salsa
8 baby carrots & 3 grape tomatoes & 1 piece of
string cheese
