The Badass Body Diet: The Breakthrough Diet and Workout for a Tight Booty, Sexy Abs, and Lean Legs (19 page)

Read The Badass Body Diet: The Breakthrough Diet and Workout for a Tight Booty, Sexy Abs, and Lean Legs Online

Authors: Christmas Abbott

Tags: #Health & Fitness, #Diet & Nutrition, #Diets, #Exercise, #Weight Loss

BOOK: The Badass Body Diet: The Breakthrough Diet and Workout for a Tight Booty, Sexy Abs, and Lean Legs
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Frame 4
▪ Bold

Day 2  

Breakfast—3 bricks

 

3 eggs, scrambled

½ apple with 4½ teaspoons peanut butter

1 small plum

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

Snack—2 bricks

 

Recovery Shake

Lunch—3 bricks

 

4.5 ounces canned tuna served over ¾ cup kale and ⅓ cup tomato and drizzled with 1 tablespoon balsamic vinegar

1½ teaspoons sunflower seeds mixed in with salad

27 almonds

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

Snack—2 bricks

 

3 slices deli turkey, with 2 tablespoons of raisins and 18 chopped almonds

Dinner—3 bricks

 

3 ounces pork chop, grilled or pan-fried

1 cup cooked Brussels sprouts, prepared with 1 teaspoon olive oil

⅓ cup beets

18 almonds

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 4
▪ Bold

Day 3  

Breakfast—3 bricks

 

Mini Quiche

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

Snack—2 bricks

 

Recovery Shake

Lunch—3 bricks

 

Low-Carb Lovers’ Pizza

27 almonds

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

Snack—2 bricks

 

3 ounces ground turkey, 1 cup Brussels sprouts with 2 teaspoons peanut butter

Dinner—3 bricks

 

3 ounces veal chop, covered with ⅓ cup tomato sauce

¾ cup kale and ⅓ cup chopped tomato drizzled with 1 tablespoon balsamic vinegar

27 almonds

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

Snack—1 brick

 

1 hard-boiled egg, ¼ apple with 1½ teaspoons peanut butter

Frame 4
▪ Bold

Day 4  

Breakfast—3 bricks

 

2 eggs scrambled with 1 ounce chopped ham

¾ banana with 4½ teaspoons peanut butter

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

Snack—2 bricks

 

Recovery Shake

Lunch—3 bricks

 

4.5 ounces ground turkey

1 cup cooked green beans, sprinkled with 27 crushed almonds

¾ cup cooked carrots

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

Snack—2 bricks

 

3 ounces ground chicken, 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

 

1 ounce pork, ¼ apple with 1 teaspoon peanut butter

Frame 4
▪ Bold

Day 5  

Breakfast—3 bricks

 

3 eggs poached and served on top of 1 cup sautéed spinach

½ slice bread

27 almonds

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

Snack—2 bricks

 

Recovery Shake

Lunch—3 bricks

 

Spinach Salad

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

Snack—1 brick

 

1.3 ounces canned tuna served on ⅓ cup chopped tomato, 9 almonds

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 grilled chicken breast, 2 to 3 celery sticks spread with 1½ teaspoons peanut butter

Frame 4
▪ Bold

Day 6  

Breakfast—3 bricks

 

Grain-Free Granola
and
Badass Eggs

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

Snack—2 bricks

 

Recovery Shake

Lunch—3 bricks

 

Stuffed Tomato with Crab Salad

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

Snack—2 bricks

 

3 ounces grilled chicken breast, 1 cup red bell pepper slices, 6 teaspoons cream cheese

Dinner—3 bricks

 

“Spaghetti” and Meatballs

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

Snack—1 brick

 

1 slice deli ham, 1 cup red bell pepper slices, 9 almonds

Frame 4
▪ Bold

Day 7  

Breakfast—3 bricks

 

6 egg whites, scrambled

1 cup blueberries

4½ teaspoons peanut butter on top eggs

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

Snack—2 bricks

 

Recovery Shake

Lunch—3 bricks

 

4.5 ounces canned tuna served on ¾ cup kale and ⅓ cup chopped tomato

27 almonds

⅔ cup raspberries

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

Snack—2 bricks

 

2
Badass Eggs
(4 halves)

⅔ cup melon balls

Dinner—3 bricks

 

“Smoked” Salmon

9 steamed asparagus spears, drizzled with 1 tablespoon of butter

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

Snack—1 brick

 

1 slice deli turkey, 1 tablespoon raisins, 9 peanuts

THE MAINTAINER MENUS FOR FRAME 5 (CONFIDENT)

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

 

2 eggs, scrambled or poached, with 1 slice Canadian bacon

½ apple with 4½ teaspoons peanut butter

1 small plum

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

Snack—3 bricks

 

4.5 ounces canned tuna served on 1½ cups chopped kale, ⅓ cup chopped tomato, 27 almonds

Lunch—4 bricks

 

Chicken Wraps

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

Snack—2 bricks

 

Recovery Shake

Dinner—3 bricks

 

4 ounces sirloin steak

9 steamed asparagus spears

½ cup cooked Brussels sprouts, drizzled with 1 tablespoon of butter

⅓ cup beets

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

Snack—1 brick

 

1.5 ounces ground turkey, 2 small apricots, 9 almonds

Frame 5
▪ Confident

Day 2  

Breakfast—3 bricks

 

3 eggs, scrambled

¾ apple

4½ teaspoons almond butter

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

Snack—3 bricks

 

1½ cups cottage cheese, mixed with 3 tablespoons raisins and 27 chopped almonds

Lunch—4 bricks

 

5 ounces canned tuna served over 1½ cups kale, ⅓ cup beets, ¼ cup butternut squash cubed and drizzled with 1 tablespoon balsamic vinegar

27 almonds

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

Snack—2 bricks

 

Recovery Shake

Dinner—3 bricks

 

3 ounces pork chop, grilled or pan-fried

1 cup cooked Brussels sprouts, drizzled with 1 tablespoon of olive oil

½ cup cooked okra

6 tablespoons sour cream on pork chops

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 5
▪ Confident

Day 3  

Breakfast—3 bricks

 

3 poached eggs served over 1 cup sautéed spinach, ½ slice of toast with 1 tablespoon of almond butter

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

Snack—3 bricks

 

1.4 ounces chicken breast, ¼ cup butternut squash mixed with 1 teaspoon butter, 1 tablespoon of almond butter

Lunch—4 bricks

 

6 ounces cooked ground beef mixed with ⅓ cup tomato sauce and ½ cup cooked onion and served over 1 cup spaghetti squash

36 almonds

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

Snack—2 bricks

 

Recovery Shake

Dinner—3 bricks

 

Stuffed Peppers

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

Snack—1 brick

 

Egg Muffin Snacks

Frame 5
▪ Confident

Day 4  

Breakfast—3 bricks

 

2 eggs scrambled with 1 ounce ham (cubed)

1 cup pineapple mixed with 5 cherries

4½ teaspoons cashew butter

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

Snack—3 bricks

 

1½ ounces grilled salmon mixed with 1 cup chopped fresh pineapple and ½ kiwi topped with 2¼ teaspoons sunflower seeds

Lunch—4 bricks

 

6 ounces ground turkey

1½ cups sautéed kale mixed with ½ cup sautéed leeks, ⅓ cup chopped tomato, and 1 teaspoon olive oil

18 almonds

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

Snack—2 bricks

 

Recovery Shake

Dinner—3 bricks

 

5 ounces grilled chicken breast

1 cup spaghetti squash topped with ⅓ cup tomato sauce mixed with ¼ cup cooked onion topped with 9 teaspoons sour cream

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

Snack—1 brick

 

1.5 ounces ground turkey, ¼ apple with 1½ teaspoons peanut butter

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