It's challenging at first, but it works. It will reset your body, your taste buds, and how you think about eating and working out. In just 6 days you will eliminate many of the unhealthy behaviors you've been engaging in (like not working out!) and unhealthy foods you've been eating (like fast food!).
This plan maps out each day for you, with meals and snacks portioned for optimal nutritional balance. You'll jump-start your metabolism with healthy, tasty proteins combined with lots of dark green veggies and delicious fruits to maximize your slim-down results. It's nickname is the "green and white plan," since you mostly eat lean white proteins and green veggies.
For these 6 days, your calories and your carbs will be more restricted. Women will eat roughly 1,000 calories and men about 1,200 calories.
It may not feel like a lot of calories, and you may feel tired and lethargic or get headaches. Don't be alarmed as this is all very normal. You are cleaning out your system and retraining your body to use healthy, lean food as fuel. Stick with it! By Day 4, you will not only begin to feel different, you will also start to see the difference. Remember those jeans that were tight around the waist when you began this program? Try them on now. At this point, you will also feel more energized and less hungry.
To help you over the first few days, follow these simple tips below:
- Both men and women may increase green salads at all meals, topped with low/no-calories dressings, such as vinegar and mustard.
- Limit caffeine (while it will decrease your appetite in the short term, it will increase your hunger in the long term).
- Increase your water consumption (at least 8 glasses per day).
- If you need more calories, select a 100 calories snack.
Of course you are able to supplement Shakeology for any of the meals/snacks below!
DAY 1:
Breakfast: Poached Egg and Asparagus
One poached egg (men: 2 eggs) with 5 steamed asparagus spears, 1/2 medium grapefruit, and 1/2 of a whole wheat toasted English muffin.
Snack: 3/4 cup cubed pineapple and 1 string cheese.
Lunch: Tuna Salad
Combine 4 oz. white meat tuna, packed in water, with 1 tsp. low-fat mayonnaise. Scoop tuna salad onto a mixed green salad with cucumber slices and 2 tomato slices.
Snack: 10 unsalted almonds (men: 15 almonds)
Dinner: Lemon Chicken with Steamed Snap Peas
Marinate a 4 oz. boneless, skinless chicken breast (men: 5 oz. chicken) in lemon juice and olive oil and bake at 375 degrees until cooked through. Service with 1 cup steamed snap peas.
Nutrition Information Women:
1029 calories
94 grams protein
69 grams carbohydrate
15 grams fiber
45 grams fat
18 grams sugar
Nutrition Information Men:
1195 calories
110 grams protein
71 grams carbohydrate
15 grams fiber
54 grams fat
19 grams sugar
DAY 2:
Breakfast: High-Fiber Cereal
In a cereal bowl, combine 2/3 cup high-fiber cereal (men: 1 cup) and 1 cup skim milk.
Snack: 1 cup sliced strawberries with 1/2 cup 1-2% cottage cheese.
Lunch: Turkey Avocado and Arugula Salad
Combine 3 oz. sliced turkey breast (men: 5 oz. turkey), 1/4 avocado and 1 cup arugula (washed and trimmed) with 1 tsp. Dijon mustard, 2 tsp. olive oil, and vinegar.
Snack: 7 walnut halves (men: 12 walnut halves.
Dinner: Herb-Grilled Tilapia with Broccoli
Brush 5 oz. tilapia with 1 tsp. olive oil and season with salt, pepper, and 1/4 cup fresh herbs (such as basil, rosemary, or thyme). Let marinate in fridge. Grill tilapia until cooked through and grill-marked on both sides, then top with salsa. Serve with 1 cup steamed broccoli florets and 1/2 cup brown rice (men: 2/3 cup brown rice). Top with 2 Tbsp. salsa.
Nutrition Information Women:
996 calories
94 grams protein
87 grams carbohydrate
17 grams fiber
34 grams fat
30 grams sugar
Nutrition Information Men:
1188 calories
109 grams protein
106 grams carbohydrate
20 grams fiber
42 grams fat
33 grams sugar
DAY 3:
Breakfast: Spicy Egg White and Mushroom Scramble
In a non-stick skillet coated with cooking spray, scramble 3 egg whites (men: 1 whole egg plus 2 egg whites) with 1/2 cup sliced white mushrooms. Sprinkle with Tabasco sauce and 1/4 cup low-fat shredded cheddar cheese. Serve with 1 slice of whole wheat toast.
Snack: 1 cup cubed watermelon and 1/2 cup low-fat plain yogurt (men: 1 full cup of yogurt).
Lunch: Shrimp Salad
In a salad bowl, combine 4 oz. grilled shrimp on large mixed green salad (lettuce, peppers, and cucumbers) tossed with balsamic vinegar, 1 tsp. olive oil, and 2 Tbsp. Dijon mustard.
Snack: carrots and celery sticks with 2 Tbsp. hummus for dipping.
Dinner: Rotisserie Chicken and Spinach
4 oz. skinless white meat rotisserie chicken (men 6 oz. chicken) served with 1 cup spinach sautéed in 1 tsp. olive oil and minced garlic with a twist of lemon. Serve with salad greens topped with 1/4 of an avocado and 1 sliced tomato dressed with 1 tsp. olive oil and lemon.
Nutrition Information Women:
1011 calories
104 grams protein
61 grams carbohydrate
14 grams fiber
41 grams fat
22 grams sugar
Nutrition Information Men:
1223 calories
128 grams protein
68 grams carbohydrate
14 grams fiber
50 grams fat
31 grams sugar
DAY 4:
Breakfast: Egg White Omelet with Spinach and Salsa
In a non-stick skillet coated with cooking spray, add 3 egg whites, 1/2 cup chopped spinach an 1/4 cup reduced-fat shredded cheese. Serve wit h1 Tbsp. salsa (mild or spicy as desired.) (Men: add 1 toasted whole wheat English muffin).
Snack: 1 cup cubed watermelon and 1 string cheese
Lunch: Grilled Chicken Breast
4 oz. grilled white meat chicken breast (men: 5 oz. chicken), pounded and sliced over a bed of mixed greens, drizzled with balsamic vinegar and 1 tsp. olive oil.
Snack: 1/2 cup edamame in pods (approx. 45 steamed edamame).
Dinner: Broiled Swordfish with Zucchini and Squash Medley
4 oz. broiled swordfish fillet (men: 6oz. swordfish) served with 1 cup each of sliced zucchini and squash, sautéed with 2 tsp. olive oil, 1 Tbsp. minced garlic, and salt and pepper to taste. Serve with sliced tomato and onion salad.
Nutrition Information Women:
998 calories
110 grams protein
49 grams carbohydrate
15 grams fiber
42 grams fat
26 grams sugar
Nutrition Information Men:
1213 calories
130 grams protein
75 grams carbohydrate
19 grams fiber
46 grams fat
28 grams sugar
DAY 5:
Breakfast: High Fiber Cereal
In a cereal bowl, combine 3/4 cup high-fiber cereal and 3/4 cup skim milk (men: 1 cup of cereal and 1 cup of milk). Stir in one scoop of low-sugar protein powder.
Snack: 1/2 cup blueberries topped with 2 Tbsp. slivered almonds.
Lunch: Julienne Turkey over Mixed Greens
4 oz. sliced white meat turkey breast served over a bed of 1 cup shredded romaine with 1 cup mesclun greens, 1/2 cup sliced raw mushrooms, 5 black olives, and 1/2 cup chopped cucumber, drizzled with 1 tsp. olive oil, balsamic vinegar, and lemon if desired.
Snack 10 unsalted almonds and 1/2 of a sliced apple (men: 20 almonds).
Dinner: Tofu and Broccoli
Combine 5 oz. grilled firm tofu (men: 7 oz. tofu) with 1 cup sautéed broccoli in 2 tsp. olive oil. Serve with a small mixed green salad drizzled with balsamic vinegar.
Nutrition Information Women:
988 Calories
84 grams protein
74 grams carbohydrate
20 grams fiber
47 grams fat
25 grams sugar
Nutrition Information Men:
1184 calories
99 grams protein
89 grams carbohydrate
24 grams fiber
58 grams fat
31 grams sugar
DAY 6:
Breakfast: Green and White Omelet
In a non-stick skillet coated with cooking spray, combine 3 egg whites (men: 1 whole egg plus 2 egg whites), with 2/3 cup steamed spinach, and 1/4 cup part-skim shredded mozzarella into an omelet. Sprinkle with Tabasco sauce for an extra kick. Serve with 1 slice of whole wheat toast.
Snack: 10 frozen grapes and 1/2 cup 1-2% cottage cheese (men: 3/4 cup cottage cheese).
Lunch: Poached Chicken and Arugula Salad
Place 4 oz. poached, sliced white meat chicken breast (men: 5 oz. chicken) on a bed of 1 cup arugula (washed and trimmed), 2 tomato slices, 1/4 of an avocado, and sliced cucumber. Serve with spicy mustard for dipping.
Snack: 1/2 cup edamame in pods (approx. 45 steamed edamame beans).
Dinner: Citrus-Baked Cod with Sautéed Green Beans
Marinate a 5 oz. cod filet (men: 6 oz. cod filet) in lemon juice and olive oil and bake at 375 degrees until cooked through. Serve with 1 cup green beans sautéed in 1 tsp. olive oil and minced garlic.
Nutrition Information Women:
1019 Calories
118 grams protein
57 grams carbohydrate
16 grams fiber
37 grams fat
20 grams sugar
Nutrition Information Men:
1191 calories
143 grams protein
59 grams carbohydrate
16 grams fiber
44 grams fat
22 grams sugar
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