Maximum Fat Burning / Lean Sparing Diet - Female Meal #1 • 4 oz. turkey breast 3 egg whites, 1 yolk (if you prefer not to bother with the eggs you may substitute 1 scoop protein blended in 6- 8 oz water I add protein to my coffee instead of creamer) • 1/2 grapefruit (grapefruit is best but you may substitute 4 strawberries) • Cranwater- Mix 1 oz of 100% Cran to water Or make a Pitcher 4oz cran to 28 oz Water( Optional) Meal #2 • 1 to 2 scoops protein with 6 -12 oz. water or Cheese stick /or turkey wrapped in lite cream cheese (optional: add 3 to 4 strawberries, or apple) Meal #3 • 5 ounces chicken (weighed prior to cooking) or turkey • 2 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.) 1 Tbs. Newman’s Vinegar and Oil dressing or make own • Or 6 oz. can tuna, 2 egg whites, and 1 tomato (you may substitute ½ cup vegetables for tomato • Or ½-1 c Cottage cheese with 1 tomato and 1/2avocodo • Cranberry water mixture (optional) Meal #4 • 1 to 2 scoops protein 6 to 12 oz. water /OR ½ c Greek plain yogurt mixed with 1 scoop of protein Meal #5 • 5 oz. lean meat (chicken breast, turkey breast) or 6 oz. white Fish • 1 cup vegetables (asparagus, broccoli, cauliflower, green beans, spinach or zucchini) • Meal idea: Ground Turkey with garlic tom sauce over Spaghetti Squash • Meal idea: Veggie Scramble 3 egg whites to one egg and cup of veggies of choice you can add a little turkey as well Monday and Thursday: Eat in place of your 5th meal at the end of the day: 1/2 cup oatmeal or 2/3 cup cooked rice or Quinoa , 6 oz. sweet potato, 4 oz. banana, 1 cup vegetables, 2 tsp.Real butter or olive oil to cook veggies in OTHER: • Can have up to 32 oz of cranwater mixture throughout day to help keep body flushed • Extra Fat Burning Sqeeze ½ lemon in hot water first thing in morn to help break up food in body Can add 1 oz of cran and green tea bag or choice of tea • Add up to 1Tbs of Flax or Chia Seed to Protein Shakes Yogurt • You can substitute any of the proteins but Try to match Protein value Example: if cottage cheese is 16g and u want eggs Have 2 eggs with 1 egg white to get 18 g close enough • Edamame Up to ½ c But no other beans as they have carbs so not right for this Diet plan • Low Carb Protein Bar( I like Quest Bar ) Optional but Recommended Supplements: Multi Vit , L-Carnitine (liquid is best), Vit D, and B-12
Posted on: Tue, 05 Nov 2013 22:33:11 +0000
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