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

1 small bowl of Cream of Wheat (1 cup cooked)

1 6-ounce container of low-fat or fat-free yogurt

• 1 cup of juice
not
from concentrate (grapefruit, apple, orange, carrot, pear, tomato, etc.)

SNACK 1

• 100 calories or less

MEAL 2

• Choose one of the following. Your choice must be 300 calories or less.

1 fruit smoothie

1 protein shake

1 bowl of soup (no potatoes, no cream). Good choices are chicken noodle, vegetable, lentil, chickpea, split pea, black bean, tomato bisque, etc. Be careful of sodium content!

• 1 piece of fruit
or
1 serving of veggies

• Choose one of the following beverages:

One 12-ounce can of diet soda

1 cup of lemonade (freshly squeezed preferred)

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of juice (not from concentrate)

1 cup of unsweetened iced tea or any other type of tea

1 cup of low-fat, reduced-fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk

SNACK 2

• 150 calories or less

MEAL 3

• 1 chicken or turkey sandwich on 100-percent whole-wheat or 100-percent whole-grain bread; lettuce, tomato, 1 slice of cheese, and 1 teaspoon of mustard or mayo if desired

• 1 small green garden salad (Only 3 tablespoons of fat-free dressing, no bacon bits, no croutons. Keep it clean.)

• Choose one of the following beverages. Try to choose a different beverage from what you chose in meal 2.

One 12-ounce can of diet soda

1 cup of lemonade (freshly squeezed preferred)

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of juice (not from concentrate)

1 cup of unsweetened iced tea or any other type of tea

1 cup of low-fat, reduced-fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk

SNACK 3

• 100 calories or less

MEAL 4

• Choose one of the following:

5-ounce piece of chicken (no skin, no frying)

5-ounce piece of fish (no frying)

5-ounce piece of turkey (no skin, no frying)

(5 ounces is about the size of a deck and a half of playing cards.)

• ½ cup of cooked brown rice

• 1 serving of veggies

• Choose one of the following beverages. Try to choose a different beverage from what you chose in meals 2 and 3.

One 12-ounce can of diet soda

1 cup of lemonade (freshly squeezed preferred)

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of juice (not from concentrate)

1 cup of unsweetened iced tea or any other type of tea

1 cup of low-fat, reduced-fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk

EXERCISE

• Rest Day. But if you’re inspired to do something, by all means go and do it. Every minute of exercise burns more calories and gets you closer to your goal. You might even try playing a sport, which can be a fun way to burn calories without feeling like you’re actually working out.

SHRED WEEK 1, DAY 4

MEAL 1

• 1 piece of fruit (choose a pear or grapefruit)

• Choose one of the following. Don’t eat the same breakfast every morning if possible.

1 grilled cheese sandwich on 100-percent whole-grain or 100-percent whole-wheat bread

1 small bowl of oatmeal (1½ cups cooked)

2 egg whites
or
an egg-white omelet with diced veggies (made with 2 egg whites max)

1 small bowl of sugar-free cereal with fat-free, skim, or 1-percent fat milk

2 pancakes plus 2 strips of bacon (pancakes no bigger than a CD, no more than 1½ tablespoons of syrup, 1 pat of butter; try turkey bacon)

1 small bowl of Cream of Wheat (1 cup cooked)

• 1 cup of juice
not
from concentrate (grapefruit, apple, orange, carrot, pear, tomato, etc.)

SNACK 1

• 100 calories or less

MEAL 2

• 1 small green garden salad (Only 3 tablespoons of fat-free dressing, no bacon bits, no croutons. Keep it clean.)

• 1 bowl of soup (no potatoes, no cream). Good choices are chicken noodle, vegetable, lentil, chickpea, split pea, black bean, tomato bisque, etc. Be careful of sodium content!

• Choose one of the following beverages:

One 12-ounce can of diet soda

1 cup of lemonade (freshly squeezed preferred)

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of juice (not from concentrate)

1 cup of unsweetened iced tea or any other type of tea

1 cup of low-fat, reduced-fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk

SNACK 2

• 150 calories or less

MEAL 3

• 1 fruit smoothie or 1 protein shake (300 calories or less; no added sugar!)

• 1 piece of fruit
or
1 serving of veggies

• Choose one of the following beverages. Try to choose a different beverage from what you chose in meal 2.

One 12-ounce can of diet soda

1 cup of lemonade (freshly squeezed preferred)

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of juice (not from concentrate)

1 cup of unsweetened iced tea or any other type of tea

1 cup of low-fat, reduced-fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk

SNACK 3

• 100 calories or less

MEAL 4

• Choose one of the following:

5-ounce piece of lean beef (no frying)

5-ounce piece of chicken (no skin, no frying)

5-ounce piece of fish (no frying)

5-ounce piece of turkey (no skin, no frying)

(5 ounces is about the size of a deck and a half of playing cards.)

• 1 serving of veggies

• Half of a baked sweet potato (no whipped cream or other additions; you can add 1 teaspoon of butter)

• Choose one of the following beverages. Try to choose a different beverage from the one you chose in meals 2 and 3.

One 12-ounce can of diet soda

1 cup of lemonade (freshly squeezed preferred)

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of juice (not from concentrate)

1 cup of unsweetened iced tea or any other type of tea

1 cup of low-fat, reduced-fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk

EXERCISE

• Amount of exercise today: Minimum 40 minutes. If you want to do more, all the better! Work as hard as you can!

• Choose from this list of cardiovascular exercises. If you need to break up the time into two workout sessions, that’s completely acceptable. What’s most important is that you actually perform the exercise for the minimum amount of time indicated. Work hard!

Jogging outside

Walking/running on treadmill

Elliptical machine

Stationary or mobile bicycle

Swimming laps

Stair climber

225 jump rope revolutions

Treadmill walk/run intervals

Zumba or other type of aerobics

Spinning class

Other high-intensity cardio programs

Rowing machine

SHRED WEEK 1, DAY 5

MEAL 1

• 1 piece of fruit (choose a different fruit from yesterday’s)

• Choose one of the following. Don’t eat the same breakfast every morning if possible.

1 small bowl of oatmeal (1½ cups cooked)

2 egg whites
or
an egg-white omelet with diced veggies (made with 2 egg whites max)

1 small bowl of sugar-free cereal with fat-free, skim, or 1-percent fat milk

• 1 cup of juice
not
from concentrate (grapefruit, apple, orange, carrot, pear, tomato, etc.)

SNACK 1

• 100 calories or less

MEAL 2

• 1 fruit smoothie
or
1 protein shake (300 calories or less; no added sugar!)

• 1 piece of fruit
or
1 serving of veggies

• Choose one of the following beverages:

One 12-ounce can of diet soda

1 cup of lemonade (freshly squeezed preferred)

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of juice (not from concentrate)

1 cup of unsweetened iced tea or any other type of tea

1 cup of low-fat, reduced-fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk

SNACK 2

• 150 calories or less

MEAL 3

• 1 small green garden salad (Only 1 tablespoon of fat-free dressing, no bacon bits, no croutons. Keep it clean.)

• 1 bowl of soup (no potatoes, no cream). Good choices are chicken noodle, vegetable, lentil, chickpea, split pea, black bean, tomato bisque, etc. Be careful of sodium content!

• Choose one of the following beverages. Try to choose a different beverage from what you chose in meal 2.

One 12-ounce can of diet soda

1 cup of lemonade (freshly squeezed preferred)

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of juice (not from concentrate)

1 cup of unsweetened iced tea or any other type of tea

1 cup of low-fat, reduced-fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk

SNACK 3

• 100 calories or less

MEAL 4

• Choose one of the following:

5-ounce piece of chicken (no skin, no frying)

5-ounce piece of fish (no frying)

5-ounce piece of turkey (no skin, no frying)

(5 ounces is about the size of a deck and a half of playing cards.)

• 2 servings of veggies

• Choose one of the following beverages. Try to choose a different beverage from what you chose in meals 2 and 3.

One 12-ounce can of diet soda

1 cup of lemonade (freshly squeezed preferred)

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of juice (not from concentrate)

1 cup of unsweetened iced tea or any other type of tea

1 cup of low-fat, reduced-fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk

SNACK 4

• 100 calories or less

EXERCISE

• Amount of exercise today: Minimum 40 minutes. If you want to do more, all the better! Work as hard as you can!

• Choose from this list of cardiovascular exercises. If you need to break up the time into two workout sessions, that’s completely acceptable. What’s most important is that you actually perform the exercise for the minimum amount of time indicated. Work hard!

Jogging outside

Walking/running on treadmill

Elliptical machine

Stationary or mobile bicycle

Swimming laps

Stair climber

225 jump rope revolutions

Treadmill walk/run intervals

Zumba or other type of aerobics

Spinning class

Other high-intensity cardio programs

Rowing machine

SHRED WEEK 1, DAY 6

MEAL 1

• 1 piece of fruit

• Choose one from the following.

1 small bowl of oatmeal (1½ cups cooked)

2 egg whites
or
1 egg-white omelet with diced veggies (made with 2 egg whites max)

1 small bowl of sugar-free cereal with fat-free, skim, or 1-percent fat milk

1 grilled cheese on 100-percent whole-grain or 100-percent whole-wheat bread

• 1 cup of juice
not
from concentrate (grapefruit, apple, orange, carrot, pear, tomato, etc.)

SNACK 1

• 150 calories or less

MEAL 2

• Choose one of the following. Your choice must be 300 calories or less.

1 fruit smoothie

1 protein shake

1 bowl of soup (no potatoes, no cream). Good choices are chicken noodle, vegetable, lentil, chickpea, split pea, black bean, tomato bisque, etc. Be careful of sodium content!

• 1 piece of fruit
or
1 serving of veggies

• Choose one of the following beverages:

One 12-ounce can of diet soda

1 cup of lemonade (freshly squeezed preferred)

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of juice (not from concentrate)

1 cup of unsweetened iced tea or any other type of tea

1 cup of low-fat, reduced-fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk

SNACK 2

• 100 calories or less

MEAL 3

• Choose one of the following:

4–6-ounce piece of chicken (no skin, no frying)

4–6-ounce piece of fish (no frying)

4–6-ounce piece of turkey (no skin, no frying)

You can have 1 slice of cheese if desired.

• 1 serving of veggies

• ½ cup of cooked white rice
or
1 cup of cooked brown rice

• Choose one of the following beverages. Choose a different beverage from what you chose in meal 2.

One 12-ounce can of diet soda

1 cup of lemonade (freshly squeezed preferred)

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of juice (not from concentrate)

1 cup of unsweetened iced tea or any other type of tea

1 cup of low-fat, reduced-fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk

SNACK 3

• 100 calories or less

MEAL 4

• 1 large salad (3 cups of greens; no bacon bits or croutons; 3 tablespoons of fat-free dressing; ¼ cup of shredded cheese allowed)

• 1 cup of beans, chickpeas, lentils, or other legumes (no baked beans)