Fit2Fat2Fit (24 page)

Place ½ cup leftover Sun-Dried Tomato Chicken, 1 small handful cashews, 1 handful blueberries, and 1 handful strawberries on a mixed dark green salad with a low-calorie vinaigrette dressing. (Raspberry vinaigrette goes well with berry salads.)

Digestive enzymes

Meal 4:
Midafternoon snack (about 250 calories)

1 large handful roasted pecans,

1 handful beef jerky

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

Add 2 cups steamed zucchini on the side.

Digestive enzymes

Drink 16 ounces water
.

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

Multivitamin Digestive enzymes

Meal 2:
Midmorning snack (about 300 calories)

Celery with 2 tablespoons natural peanut butter, 1 handful beef jerky

Meal 3:
Caramelized Onion–Glazed Salmon on a salad (about 500 calories)

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

Meal 4:
Midafternoon snack (about 200 calories)

1 handful blueberries,

1 large handful pumpkin seeds

Meal 5:
Spinach Shake (about 400 calories)

Digestive enzymes

Drink 16 ounces water
.

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

Multivitamin Digestive enzymes

Meal 2:
Midmorning snack (about 300 calories)

1 handful blueberries, 1 handful almonds, 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 300 calories)

Celery with 2 tablespoons natural peanut butter, 1 handful beef jerky

Meal 5:
BBQ Chicken Lettuce Wraps (about 450 calories)
^*

Add 2 cups steamed yellow squash on the side.

Digestive enzymes

Drink 16 ounces water
.

Meal 1:
Spinach Shake (about 400 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:
BBQ Chicken Lettuce Wraps (about 450 calories)

Add 2 cups steamed yellow squash on the side.

Digestive enzymes

Meal 4:
Midafternoon snack (about 250 calories)

1 handful cashews, 1 handful beef jerky, 1 handful raspberries

Meal 5:
Sea Salt Salmon with Olive Oil Mayo (about 450 calories)

Add 2 cups steamed green beans on the side.

Digestive enzymes

Drink 16 ounces water
.

Meal 1:
Spinach Shake (about 400 calories)

Multivitamin Digestive enzymes

Meal 2:
Midmorning snack (about 300 calories)

Celery with 2 tablespoons natural peanut butter,

1 handful almonds

Meal 3:
BBQ Chicken Lettuce Wraps on a salad (about 450 calories)

Place 1 cup leftover BBQ Chicken and ¼ cup chopped red onion on a mixed dark green salad with an oil-based vinaigrette dressing.

Digestive enzymes

Meal 4:
Midafternoon snack (about 300 calories)

1 handful beef jerky, 1 large handful pumpkin seeds, 1 handful blueberries

Meal 5:
Spinach Egg-White Omelet (about 400 calories)

Digestive enzymes

Drink 16 ounces water
.

Meal 1:
Spinach Shake (about 400 calories)

Multivitamin Digestive enzymes

Meal 2:
Midmorning snack (about 250 calories)

1 handful pumpkin seeds, 1 handful almonds, 1 handful raspberries

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

Digestive enzymes

Meal 4:
Midafternoon snack (about 350 calories)

1 banana with 2 tablespoons natural peanut butter, 1 handful beef jerky

Meal 5:
Basil Chicken with Vegetables (about 450 calories)
^*

Digestive enzymes

Drink 16 ounces water
.

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

Multivitamin Digestive enzymes

Meal 2:
Midmorning snack (about 300 calories)

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

Meal 3:
Basil Chicken with Vegetables (about 450 calories)

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

Drink 16 ounces water
.

Meal 1:
Spinach Shake (about 400 calories)

Multivitamin Digestive enzymes

Meal 2:
Midmorning snack (about 250 calories)

1 handful raspberries, 1 handful beef jerky, 1 handful pumpkin seeds

Meal 3:
Basil Chicken with Vegetables (about 450 calories)

Digestive enzymes

Meal 4:
Midafternoon snack (about 250 calories)

1 large handful almonds,

1 small handful beef jerky

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

Add 2 cups steamed green beans on the side.

Digestive enzymes

Drink 16 ounces water
.

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

Multivitamin Digestive enzymes

Meal 2:
Midmorning snack (about 300 calories)

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

Meal 3:
Spinach Shake (about 400 calories)

Digestive enzymes

Meal 4:
Midafternoon snack (about 250 calories)

1 handful blueberries, 1 handful strawberries, 1 large handful almonds

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

Place 1 fillet of leftover Citrus Salmon on a mixed dark green salad with leftover Avocado Salsa.

Digestive enzymes

The following monthlong meal plan is designed specifically for when you've started to really integrate healthy eating and workouts into your daily routine. This meal plan is extremely balanced and sustainable. I used a version of this for months 2 through 4 on my journey from Fat2Fit. I also reintegrated this meal plan once I hit my goal of 193 pounds after my Fat2Fit stage was complete. The results were fantastic, and I am confident that these guidelines can work for you.

Remember that I believe people should eat approximately every three hours throughout the day. Obviously, schedules for all of us are different, but the goal is to achieve a balanced regimen. Do what you can to fit these meals in.

Because this plan is based on a man's caloric needs, I recommend that women reduce the overall daily caloric intake by 500 calories (a greater reduction than in the previous meal plan), again either by reducing portion size or by omitting certain foods or meals. Also, you'll notice that I built two cheat/treat meals into this month's meal plan. In months 2 through 4 of my Fat2Fit journey, I had only two cheat meals per month, but once I reached my goal I loosened up: I now usually build in one cheat meal per week. You can adjust the cheat meals based on your own needs.

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:
Farmer's Breakfast Scramble (about 550 calories)

Multivitamin Digestive enzymes

Meal 2:
Midmorning snack (about 300 calories)

1 handful blueberries, 1 handful almonds, 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 250 calories)

Celery with 2 tablespoons natural peanut butter, 1 handful raspberries,

Meal 5:
Chinese “Fried Rice” (about 450 calories)
^**

Digestive enzymes

Drink 16 ounces water
.

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

Multivitamin Digestive enzymes

Meal 2:
Midmorning snack (about 350 calories)

1 banana with 2 tablespoons natural peanut butter, 1 handful almonds

Meal 3:
Chinese “Fried Rice” (about 450 calories)

Digestive enzymes

Meal 4:
Midafternoon snack (about 250 calories)

1 apple, 1 handful pumpkin seeds, 1 handful beef jerky

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 200 calories)

1 handful blueberries, 1 handful strawberries, 1 handful almonds

Meal 3:
Chinese “Fried Rice” (about 450 calories)

Digestive enzymes

Meal 4:
Midafternoon snack (about 250 calories)

1 apple, 1 handful beef jerky, 1 handful almonds

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 raspberries, 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 250 calories)

1 grapefruit, 1 handful baby carrots, 1 handful beef jerky

Meal 5:
Mexican Chicken (about 450 calories)
^*

Add 1 cup steamed asparagus 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:
Spinach Egg-White Omelet (about 400 calories)

Multivitamin Digestive enzymes