Shred - The Revolutionary Diet 6 Weeks 4 Inches 2 Sizes (47 page)

Blueberry-Pear (Energizer) Smoothie

blue cheese

with apricots

Blue Mania Protein Shake

bologna

bowl, size of, defined as one cup

bread, whole-grain or whole-wheat

breadsticks, with hummus

breakfast, variety in

Breyers Light Natural Vanilla Ice Cream

broccoli florets

burrito

butternut squash soup, recipe

cake

calories

counting

distributed throughout the day

shown on food labels

candy

cardiovascular exercise

frequency of, in a week

list of exercises

carrots

cooked

dipped in salad dressing

with hummus

raw

carrot soup, recipe

cashews

cauliflower, with sea salt

celery

with cottage cheese

sticks with nut butter and raisins (ants on a log)

cereal, and applesauce

Challenge week.
See
Week 2

cheddar cheese

Cheerios

cheese

and crackers

in pizza

See also
cheddar cheese; mozzarella cheese; parmesan cheese; ricotta cheese

cherries

with nuts

chicken noodle soup

recipe

chickpeas, roasted

chickpea salad (chickpeas, scallions, lemon juice, diced tomatoes)

chickpea soup, recipe

chips

chocolate banana

chocolate-dipped snacks

Chocolate Lover’s Protein Shake

chocolate pudding

citrus-berry salad (raspberries, strawberries, blueberries, and blackberries, tossed with orange juice)

clam chowder

clams

Cleanse week.
See
Week 5

cod

coffee

calorie-laden concoctions

condiments

cookies, chocolate-chip

Cool Whip

corn chowder, recipe

corn on the cob

cottage cheese

and almond butter

with celery

and pineapple

with rice cakes

tropical (cottage cheese, mango and pineapple)

crab

canned

fresh, cooked

crackers

and cheese

and hummus

with peanut butter

cranberries, dried, with peanuts

cranberry juice

cream cheese, and pretzels

cucumbers

with hummus

cucumber salad (cucumber, red onion, apple cider vinegar)

cucumber sandwich (English muffin with cottage cheese, cucumber, and wasabi peas)

Cucumber Smoothie

cycling (in the SHRED diet plan).
See
weeks of the SHRED cycle

dates

stuffed with almonds

decision making, part of the SHRED mentality

detoxing (cleansing)

of other diet plans

See also
Week 5

Detox Smoothie

diet confusion

dieting, mental factors for success in

diet plans, competing

dangers of some

detox programs of

difficulty of following, leading to failure

inflexibility of some

weight regained after

diet soda

dill pickles

discipline, developing

Dole fruit juice bars

doughnuts

Down Under Smoothie

drinks, alcoholic

eating

till you’re full, not advised

variety in, to avoid diet boredom

edamame (baby soybeans)

eggplants, with salsa

eggs, hard-boiled

egg salad on bagel

18 Rabbits Bunny Bar

elliptical machine

English muffin pizza

Entenmann’s Light Chocolate Loaf cake

Entenmann’s Light Golden Loaf cake

exercise

breaking up into different types of

dividing a day’s amount into two sessions

in the gym

at home

importance of, to health and weight loss

intensity of, to get results

muscle confusion theory in

plateaus in

sport as

Explode week.
See
Week 6

fasts, on other diet plans

feta cheese

figs

stuffed with ricotta, sprinkled with cinnamon

flax seeds

food labels, calories shown on

foods, variety in, to avoid diet boredom

French’s Honey Mustard

fruit

canned

frozen

in smoothies

fruit bars

Fruit Power Smoothie

fruit salad

Fudgsicles

gazpacho soup, recipe

ginger snap cookies

graham crackers

and peanut butter and cinnamon

and skim milk

granola

and yogurt

granola bar

Grape (Purple Power) Smoothie

grapefruit, with sugar

Grape-Raspberry (Grazzy) Smoothie

grapes

fresh

frozen

with peanuts

Greek yogurt, with cinnamon and honey

Green Power Machine Smoothie

guacamole

gym, a place to work out, not to pose

halibut

heart rate, getting it up with intense exercise

hibiscus tea

hormone levels, avoiding spikes in

hummus

with carrots

with cucumbers

ice cream

bar

and Jell-O

sandwich

Jell-O, with ice cream

Jell-O Chocolate Fudge Sugar-Free Pudding

jelly

jerky, turkey

jogging outside

jump rope

kale, chips, baked

kale salad, crunchy (kale, honey, balsamic vinegar)

Kashi Honey Almond Flax Chewy Granola Bar

Kashi Wheat Thins

ketchup

kiwi

and oats

and walnuts

Kiwi Pineapple Orange Banana Strawberry (Down Under) Smoothie

Kraft Handi-Snacks Chocolate Pudding

Laughing Cow cheese

Lemon-Berry Smoothie

lemon water

lentil soup, recipe

lettuce, with dressing

lime juice

liquid meals, menu items added to

liver (of body)

lobster

maintenance of SHRED behavior

mango

Mango (No Hassle) Smoothie

matzoh

mayonnaise

meals

doubling up on, to be avoided

final one of day, timing of

portion sizes

skipping, not advised

spacing and timing of

switching menu items between

meat, substitutes for

Mediterranean salad (tomato, cucumber, red onion, feta cheese)

Melba toast

mentality of dieting

menus of the six-week plan, reading ahead of time, when starting a week

milk, substitutes, in smoothies

minestrone soup

miso soup

Mother Earth fruit crumble bar

motivation, developing

mozzarella cheese

with apple

and crackers

string

muffin, blueberry

muscle confusion theory

mushroom.
See
Portobello mushroom

mussels

mustard

Nabisco 100 Calorie Packs Mister Salty Milk Chocolate Covered Pretzels

Nabisco ginger snap cookies

Nature Valley Crunchy Peanut Butter Granola Bar

Nature Valley Oats ‘n Honey crunchy Granola Bar

nectarine

Nestle Crunch reduced-fat ice-cream bar

No Hassle Mango Smoothie

note-taking, while doing the six-week cycle

nuts

cherries with

See also specific types

oat cereal

oatmeal

with fruit

oats, kiwi and

olives

with blue cheese

and tomatoes

Orange-Berry Twist Smoothie

Oscar Mayer bologna

oyster crackers

oysters

papaya, with lime juice

parfait, yogurt and granola

parmesan cheese

peaches

peanut butter

and jelly muffin

and jelly sandwich

spread

peanuts

and cranberries

dry-roasted

and grapes

oil-roasted

pear, and milk

pecans

Pepperidge Farm Goldfish

perfection, vs. realism

pickles, dill

pineapple

grilled or sautéed

Pineapple-Orange (Fluorescent) Smoothie

pistachios

pizza, English muffin

plateaus

in exercise programs

what they signal

pomegranate

popcorn

air-popped

with parmesan cheese

poppy seeds

popsicles

portion size.
See
servings

Portobello mushroom, stuffed with roast veggies and shredded cheese

potatoes

baked

baked, with salsa

baked, with salsa and cheddar cheese

baked wedges

mashed, with milk and butter

pot stickers, with soy sauce

pretzels

chocolate-covered

with cream cheese

and mustard

See also
ants on a log

Prime week.
See
Week 1

protein shakes, recipes

pudding

chocolate

chocolate fudge

tapioca

pumpkin seeds

roasted

salted

Quaker breakfast bar

Quaker Chewy Peanut Butter & Chocolate Chunk granola bar

Quaker’s Low Sugar Instant Oatmeal

quit/quitting, temptation to

radishes

raisin bran

raisins, with walnuts and salt

raspberries, with yogurt

Raspberry (Jazzy Razzy) Smoothie

Raspberry-Orange Elixir Smoothie

recipes, customizing

Red Revolution Protein Shake

resistance training

rice, puffed

rice cakes

with cottage cheese

with guacamole

ricotta cheese

Ritz crackers

with peanut butter

rowing machine

running on treadmill

rye crackers, with cheese spread

salads, dressing on

salmon

fresh, cooked

smoked

salsa

salt

saltines

and jelly sandwich

scallops

sea salt

servings

size of a bowl

size of fist

size of 5 ounces

shakes

calorie limits

for cleansing

recipes

SHRED diet plan

6-4-2 claim (six weeks, four inches, two sizes)

advantages over other programs

commitment to

flexibility of

a forgiving plan

health advantages of

how it works

need to follow in exact order

as a way of life

shrimps, with cocktail sauce

six-week cycle of the SHRED diet plan
See
weeks of the SHRED cycle

Skinny Cow Ice Cream Sandwich

smoothies

calorie counts of, keeping track

calorie limits

for cleansing

recipes

serving sizes

snacks

100-calorie, recipes

150-calorie, recipes

before going to bed

cleansing

role of, as bridge between meals

unhealthy choices of

snap peas

with hummus

soda

diet

regular, forbidden

sodium content

sorbet

soups

calorie limits

for cleansing

low-calorie

recipes

serving size of

sodium content

soybeans

soy sauces

Special K Chocolate Chip Cereal Bar

spices

spinach, with strawberries

spinning class

sport, as exercise

sports drinks

squash soup, recipe

stair climber

stationary bicycle

stews

recipes

serving size of

strawberries

and chocolate

strawberries with Cool Whip

Strawberry-Banana (Old-Fashioned) Smoothie

Strawberry-Peach Smoothie

Strawberry-Peach-Carrot (Trifecta) Smoothie

Strawberry-Peach-Mango Smoothie

Strawberry-Pineapple Smoothie

strawberry salad (spinach, strawberries, balsamic vinegar)

substitutions

sugar, in smoothies

sunflower seeds

Super Protein Blast Shake

sushi rolls, vegetable

sweep potato, baked

sweep potato carrot soup, recipe

swimming laps

tapioca pudding

target weight, closeness to, and slower weight loss

temptation to quit

TLC Honey Sesame Crackers

toast, whole-wheat, with applesauce

tomato bisque soup

recipe

tomatoes

and basil with olive oil

cheesy breaded

with feta and olive oil

Greek (tomato, feta, lemon juice)

raw

stuffed with ricotta cheese, black olives, and black pepper

tomato sauce

tortilla chips, and salsa

tortillas

tostitos, and bean dip

Tostitos Scoops

toughness, learned in the SHRED program

trail mix

Transformation week.
See
Week 3

treadmill, walking or running on

Triscuits

Tropical Splash Protein Shake

tuna

canned

fresh, cooked

tuna salad (canned tuna, mayo, sweet pickle)

turkey

and apple slices

breast

jerky

turkey roll-ups (turkey, honey mustard)

turkey wrap (turkey, flatbread, tomatoes, cucumbers, and lettuce)

V-8 Juice

vegetables

canned and frozen

dark-green leafy

must list for cleansing

vegetable soup, recipe

Vlasic Kosher Dill pickle spears

waffle, Belgian

walking on treadmill

walnuts

and kiwi

and raisins

wasabi peas

water

flavored

with lemon, lime, or fizzy