The Badass Body Diet: The Breakthrough Diet and Workout for a Tight Booty, Sexy Abs, and Lean Legs (18 page)
Authors: Christmas Abbott
Tags: #Health & Fitness, #Diet & Nutrition, #Diets, #Exercise, #Weight Loss
Frame 2
▪ Force
Day 6 | |
Breakfast—3 bricks | |
2 eggs scrambled with 1.5 ounces ground turkey ¼ cup oatmeal with 3 teaspoons peanut butter mixed in ⅓ cup blueberries 9 almonds shaved over blueberries Water, green tea, or coffee, with no sugar or milk | |
Snack—1 brick | |
1.5 ounces grilled chicken breast, | |
Lunch—3 bricks | |
Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
Dinner—2 bricks | |
9 almonds Water (no caffeine after 3:00 p.m.) | |
Snack—1 brick | |
1½ slices deli ham, 1 cup red bell pepper slices, 15 olives |
Frame 2
▪ Force
Day 7 | |
Breakfast—3 bricks | |
6 egg whites scrambled with ½ cup cooked mushrooms ⅔ cup grapefruit sections 4½ teaspoons almond butter Water, green tea, or coffee, with no sugar or milk | |
Snack—1 brick | |
Badass Eggs 1¼ cups raw broccoli | |
Lunch—3 bricks | |
Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
Dinner—3 bricks | |
3 ounces salmon with 2 teaspoons cocktail sauce 6 steamed asparagus spears 6 ounces baked sweet potato topped with 4 teaspoons peanut butter Water (no caffeine after 3:00 p.m.) | |
Snack—1 brick | |
1½ slices deli turkey, 1 tablespoon raisins, 1½ teaspoons cashew butter |
THE MAINTAINER MENUS FOR FRAME 3 (POWER)
Remember that in each frame, you usually eat a range of bricks. Adjust up and down within that range for your own needs. Feel free to substitute any meal with a
Meal Replacement Shake
.
 Day 1 | |
Breakfast—3 bricks | |
Water, green tea, or coffee, with no sugar or milk | |
Snack—1 brick | |
Lunch—3 bricks | |
4.5 ounces grilled chicken breast served over 1 cup lettuce and 1 cup chopped tomato and drizzled with 1 tablespoon balsamic vinegar 1 plum 27 almonds Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
3 ounces tuna on ⅓ cup chopped tomato and ½ chopped cucumber, 18 almonds | |
Dinner—3 bricks | |
3 ounces sirloin steak 9 steamed asparagus spears ½ small baked sweet potato, topped with 4 tablespoons cashew butter Water, green tea, or coffee, with no sugar or milk | |
Snack—1 brick | |
1.5 ounces grilled chicken breast, 2 small apricots, 9 almonds |
Frame 3
▪ Power
Day 2 | |
Breakfast—3 bricks | |
3 eggs, scrambled ¾ apple 4½ teaspoons peanut butter Water, green tea, or coffee, with no sugar or milk | |
Snack—1 brick | |
Lunch—3 bricks | |
4.5 ounces canned tuna served over 1½ cups chopped kale, ⅓ cup tomato 9 teaspoons sour cream mixed into tuna, kale, and tomato Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
Dinner—3 bricks | |
1 cup sautéed cabbage Water (no caffeine after 3:00 p.m.) | |
Snack—1 brick | |
1.5 ounces canned tuna served on ⅓ cup chopped tomato, 9 almonds |
Frame 3
▪ Power
Day 3 | |
Breakfast—3 bricks | |
Water, green tea, or coffee, with no sugar or milk | |
Snack—1 brick | |
Lunch—3 bricks | |
4.5 ounces cooked ground beef mixed with ⅓ cup tomato sauce and ¼ cup cooked onion and served over 1 cup spaghetti squash 27 almonds Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
3 ounces grilled ground chicken, 6 ounces sweet potato, 3 teaspoons peanut butter all mashed together | |
Dinner—3 bricks | |
3 ounces veal chop 1½ cups kale, ⅓ cup chopped tomato drizzled with 1 tablespoon olive oil mixed with 6 teaspoons sour cream Water (no caffeine after 3:00 p.m.) | |
Snack—1 brick | |
1 hard-boiled egg, ¼ apple with 1½ teaspoons peanut butter |
Frame 3
▪ Power
Day 4 | |
Breakfast—3 bricks | |
2 eggs scrambled with 1 ounce chopped ham ½ orange 3 teaspoons peanut butter on eggs and ham Water, green tea, or coffee | |
Snack—1 brick | |
Lunch—3 bricks | |
4.5 ounces ground turkey 1 cup cooked green beans, sprinkled with 27 crushed almonds ⅓ cup cooked carrots Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
½ cup cottage cheese, 1 cup chopped fresh pineapple, 2¼ teaspoons sunflower seeds | |
Dinner—3 bricks | |
4.5 ounces grilled chicken breast 1 cup spaghetti squash topped with ⅓ cup tomato sauce mixed with ¼ cup cooked onion 27 almonds Water (no caffeine after 3:00 p.m.) | |
Snack—1 brick | |
1½ slices turkey deli meat, ¼ apple with 1½ teaspoons peanut butter |
Frame 3
▪ Power
Day 5 | |
Breakfast—3 bricks | |
Grain-Free Granola Water, green tea, or coffee, with no sugar or milk | |
Snack—1 brick | |
Lunch—3 bricks | |
Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
3 ounces canned tuna served on ⅔ cup chopped tomato, 18 almonds | |
Dinner—3 bricks | |
6 teaspoons sour cream on salad 9 cashews chopped on whitefish Water (no caffeine after 3:00 p.m.) | |
Snack—1 brick | |
1.5 ounces grilled chicken breast, 2 to 3 celery sticks spread with 3 teaspoons peanut butter |
Frame 3
▪ Power
Day 6 | |
Breakfast—3 bricks | |
4.5 ounces ground turkey mixed with ¼ cup mashed butternut squash ½ slice of bread with 3 teaspoons cream cheese 6 teaspoons peanut butter on top turkey and butternut squash Water, green tea, or coffee, with no sugar or milk | |
Snack—1 brick | |
Lunch—3 bricks | |
Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
3 ounces grilled chicken breast, 1 cup red bell pepper slices, 3 teaspoons peanut butter | |
Dinner—3 bricks | |
3 ounces cooked ground beef mixed with ⅓ cup tomato sauce and ¼ cup onions served over 1 cup spaghetti squash 18 almonds Water (no caffeine after 3:00 p.m.) | |
Snack—1 brick | |
1½ slices deli turkey, 1 cup red bell pepper slices, 9 almonds |
Frame 3
▪ Power
Day 7 | |
Breakfast—3 bricks | |
6 egg whites scrambled with ½ cup cooked mushrooms 1 cup blueberries 4½ teaspoons peanut butter over eggs Water, green tea, or coffee, with no sugar or milk | |
Snack—1 brick | |
Lunch—3 bricks | |
Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
2 ⅔ cup melon balls | |
Dinner—3 bricks | |
9 steamed asparagus spears Water (no caffeine after 3:00 p.m.) | |
Snack—1 brick | |
1½ slices deli turkey, 1 tablespoon raisins, 18 peanuts |
THE MAINTAINER MENUS FOR FRAME 4 (BOLD)
Remember that in each frame, you usually eat a range of bricks. Adjust up and down within that range for your own needs. Feel free to substitute any meal with a
Meal Replacement Shake
.
Day 1 | |
Breakfast—3 bricks | |
Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
Lunch—3 bricks | |
Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
3 ounces chopped baked or grilled chicken breast served on ⅔ cup chopped tomato, 18 almonds | |
Dinner—3 bricks | |
3 ounces sirloin steak 9 steamed asparagus spears 6 ounces baked sweet potato, topped with 2 tablespoons sour cream Water (no caffeine after 3:00 p.m.) | |
Snack—1 brick | |
1 hard-boiled egg, 2 small apricots, 9 almonds |
