The Badass Body Diet: The Breakthrough Diet and Workout for a Tight Booty, Sexy Abs, and Lean Legs (15 page)

Day 5

Breakfast—2 bricks

2 egg whites, scrambled

2 cups sliced strawberries

12 cashews (doubled since no fat in the meat)

Water, green tea, or coffee, with no sugar or milk

Snack—1 brick

1.5 ounces canned tuna served on ⅓ cup chopped tomato

3 almonds

Lunch—3 bricks

Stuffed Tomato with Crab Salad

Water, green tea, or coffee, with no sugar or milk

Snack—1 brick for a Mighty

1.5 ounces grilled chicken breast, 8 pickle slices, 6 peanuts

Snack—2 bricks for a Force

3 ounces chicken breast, 16 pickle slices, 12 peanuts

Dinner—3 bricks

Blackened Whitefish

Creamy Coleslaw

Water (no caffeine after 3:00 p.m.)

Snack—1 brick

1.5 ounces grilled chicken breast, 2 to 3 celery sticks spread with ½ tablespoon almond butter

Day 6

Breakfast—2 bricks

2 eggs, scrambled

Grain-Free Granola

Water, green tea, or coffee, with no sugar or milk

Snack—1 brick

1.5 ounces grilled chicken breast, ½ cup red bell pepper slices, 3 almonds

Lunch—3 bricks

Naked Taco Salad

Water, green tea, or coffee, with no sugar or milk

Snack—1 brick for a Mighty

1 hard-boiled egg, ½ nectarine, 3 almonds

Snack—2 bricks for a Force

2 hard-boiled eggs, 1 nectarine, 6 almonds

Dinner—3 bricks

4.5 ounces ground beef, cooked and mixed with ⅓ cup tomato sauce and ¼ cup cooked onions and served over ¾ cup baked eggplant slices

9 almonds

Water (no caffeine after 3:00 p.m.)

Snack—1 brick

1½ slices deli ham, 1 cup red bell pepper slices, 3 almonds

Day 7

Breakfast—2 bricks

4 egg whites scrambled with ½ cup cooked mushrooms

⅔ cup grapefruit sections

6 cashews

Water, green tea, or coffee, with no sugar or milk

Snack—1 brick

Badass Eggs
(2 halves), 1¼ cups raw broccoli

Lunch—3 bricks

Sweet Tuna Salad

Water, green tea, or coffee, with no sugar or milk

Snack—1 brick for a Mighty

1½ slices deli turkey, 8 pickle slices, 6 peanuts

Snack—2 bricks for a Force

3 slices deli ham, 16 pickle slices, 12 peanuts

Dinner—3 bricks

“Smoked” Salmon

9 steamed asparagus spears

3 almonds

Water (no caffeine after 3:00 p.m.)

Snack—1 brick

1½ slices deli turkey, 1 tablespoon raisins, 6 peanuts

Day 1  

Breakfast—2 bricks

2 eggs, scrambled, 1 cup grapes, 3 almonds

Water, green tea, or coffee, with no sugar or milk

Snack—1 brick

1.5 ounces canned tuna served on ⅓ cup chopped tomato, 3 almonds

Lunch—3 bricks

4.5 ounces grilled chicken breast

1½ cups steamed green beans

9 sliced almonds on top

Water, green tea, or coffee, with no sugar or milk

Snack—2 bricks

Egg Muffin Snacks
, ½ apple

Dinner—3 bricks

3 ounces filet mignon

18 steamed asparagus spears

½ cup fresh pineapple chunks

9 almonds

Water (no caffeine after 3:00 p.m.)

Snack—1 brick

1½ slices deli turkey, 2 small apricots, 3 almonds

Day 2

Breakfast—2 bricks

Mexican Omelet

Water, green tea, or coffee, with no sugar or milk

Snack—1 brick

1½ slices deli turkey, 1 tablespoon raisins, 3 almonds

Lunch—3 bricks

4.5 ounces canned tuna served over 2 cups mixed greens, 1 cup bean sprouts, and ¼ cup chopped onions drizzled with 1 tablespoon balsamic vinegar

18 peanuts chopped over salad

Water, green tea, or coffee, with no sugar or milk

Snack—2 bricks

Egg Muffin Snacks
, ½ apple

Dinner—3 bricks

3 ounces pork chop, grilled or pan-fried, drizzled with 1 tablespoon barbecue sauce

1 cup cooked Brussels sprouts

½ cup cooked yellow squash

1½ teaspoons cashew butter

Water (no caffeine after 3:00 p.m.)

Snack—1 brick

1.5 ounces canned tuna served on ⅓ cup chopped tomato, 3 almonds

Day 3

Breakfast—2 bricks

2 ounces of ham, pan-fried

Mixed berries: 1 cup strawberries, ⅓ cup blueberries

6 crushed cashews topped on fruit

Water, green tea, or coffee, with no sugar or milk

Snack—1 brick

1 hard-boiled egg, ¼ apple with ½ teaspoon peanut butter

Lunch—3 bricks

3-ounce ground beef patty, pan-fried

1 cup canned stewed tomatoes

9 almonds

Water, green tea, or coffee, with no sugar or milk

Snack—2 bricks

3 slices deli meat (turkey or ham), ½ apple with 1 teaspoon peanut butter

Dinner—3 bricks

3 ounces veal chop, covered with ⅓ cup tomato sauce

2 to 3 cups mixed raw greens, drizzled with 1 tablespoon balsamic vinegar

9 almonds

Water (no caffeine after 3:00 p.m.)

Snack—1 brick

1 hard-boiled egg, ¼ apple with ½ teaspoon peanut butter

Day 4

Breakfast—2 bricks

2 eggs, scrambled

1 cup grapefruit sections

1 tablespoon peanut butter

Water, green tea, or coffee, with no sugar or milk

Snack—1 brick

1½ slices deli ham, 1 cup red bell pepper slices, 3 almonds

Lunch—3 bricks

4.5-ounce ground turkey patty

1½ cups cooked green beans

9 crushed almonds on top

Water, green tea, or coffee, with no sugar or milk

Snack—2 bricks

Badass Eggs
(4 halves), 2½ cups raw broccoli

Dinner—3 bricks

Nude Chicken Fajitas

Water (no caffeine after 3:00 p.m.)

Snack—1 brick

1 hard-boiled egg, ¼ apple with ½ teaspoon peanut butter

Day 5

Breakfast—2 bricks

Mini Quiche

Water, green tea, or coffee, with no sugar or milk

Snack—1 brick

1.5 ounces canned tuna served on ⅓ cup chopped tomato, 3 almonds

Lunch—3 bricks

Chicken Wraps

Water, green tea, or coffee, with no sugar or milk

Snack—2 bricks

3 ounces chicken breast, 8 pickle slices, 12 peanuts

Dinner—3 bricks

4.5 ounces catfish, baked or grilled, served with 2 tablespoons cocktail sauce

Creamy Coleslaw

Water (no caffeine after 3:00 p.m.)

Snack—1 brick

1.5 ounces chicken breast, 1¼ cups celery sticks spread with ½ teaspoon almond butter

Day 6

Breakfast—2 bricks

3 ounces turkey sausage

1 nectarine

18 almonds

Water, green tea, or coffee, with no sugar or milk

Snack—1 brick

1.5 ounces grilled chicken breast, ½ cup red bell pepper slices, 3 almonds

Lunch—3 bricks

Naked Taco Salad

Water, green tea, or coffee, with no sugar or milk

Snack—1 brick

1 hard-boiled egg, ½ plum, 3 almonds

Dinner—3 bricks

Stuffed Peppers

Water (no caffeine after 3:00 p.m.)

Snack—1 brick

1½ slices deli ham, 1 cup red bell pepper slices, 3 almonds

Day 7

Breakfast—2 bricks

4 egg whites scrambled with ¼ cup cooked mushrooms

¾ cup grapefruit sections

9 almonds

Water, green tea, or coffee, with no sugar or milk

Snack—1 brick

Badass Eggs
(2 halves), 1¼ cups raw broccoli

Lunch—3 bricks

Sweet Tuna Salad

Water, green tea, or coffee, with no sugar or milk

Snack—2 bricks

3 slices deli turkey, 16 pickle slices, 18 peanuts

Dinner—3 bricks

4.5 ounces salmon with 2 tablespoons cocktail sauce

9 steamed asparagus spears

9 almonds

Water (no caffeine after 3:00 p.m.)

Snack—1 brick

1½ slices deli ham, 1 tablespoon raisins, 6 peanuts