The Badass Body Diet: The Breakthrough Diet and Workout for a Tight Booty, Sexy Abs, and Lean Legs (21 page)
Authors: Christmas Abbott
Tags: #Health & Fitness, #Diet & Nutrition, #Diets, #Exercise, #Weight Loss
Frame 1
▪ Mighty
Day 6 | |
Breakfast—2 bricks | |
2 ounces turkey sausage ½ slice toast with 1 teaspoons butter 3 teaspoons peanut butter Water, green tea, or coffee, with no sugar or milk | |
Snack—1 brick | |
1.5 ounces grilled chicken breast, 1 cup red bell pepper slices, 9 almonds | |
Lunch—3 bricks | |
Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
Dinner—3 bricks | |
27 almonds Water (no caffeine after 3:00 p.m.) | |
Snack—1 brick | |
Frame 1
▪ Mighty
Day 7 | |
Breakfast—2 bricks | |
4 egg whites, scrambled 1 slice bacon ½ piece toast 1½ teaspoons almond butter Water, green tea, or coffee, with no sugar or milk | |
Snack—1 brick | |
Badass Eggs | |
Lunch—3 bricks | |
4.5 ounces canned tuna mixed with 9 tablespoons mashed avocado, served over ½ cup quinoa and ⅓ cup chopped tomato Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
Dinner—3 bricks | |
4.5 ounces salmon with 1 tablespoon cocktail sauce 9 steamed asparagus spears, drizzled with 1 tablespoon butter 6 ounces baked sweet potato 6 teaspoons sour cream Water (no caffeine after 3:00 p.m.) | |
Snack—1 brick | |
THE GAINER MENUS FOR FRAME 2 (FORCE)
Remember that for each frame, you are permitted to eat within a range of bricks (see
chapter 5
). 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 | |
1.5 ounces canned tuna mixed with 3 tablespoons avocado served on ⅓ cup chopped tomato | |
Lunch—3 bricks | |
Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
Dinner—3 bricks | |
3 ounces sirloin steak topped with 1 teaspoon butter 18 steamed asparagus spears with 1 teaspoon butter 6 ounces baked sweet potato, topped with 3 tablespoons sour cream Water (no caffeine after 3:00 p.m.) | |
Snack—1 brick | |
Frame 2
▪ Force
Day 2 | |
Breakfast—3 bricks | |
3 eggs, scrambled ¾ cup oatmeal topped with 9 tablespoons half-and-half Water, green tea, or coffee, with no sugar or milk | |
Snack—1 brick | |
¼ cup cottage cheese, mixed with 1 tablespoon raisins and 9 chopped almonds | |
Lunch—3 bricks | |
4.5 ounces canned tuna served over ¼ cup quinoa, mixed with ¾ cup kale and ⅓ cup chopped tomatoes 6 tablespoons chopped avocado mixed in and topped with 3 teaspoons sour cream Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
Dinner—3 bricks | |
6 ounces baked sweet potato 9 tablespoons avocado Water (no caffeine after 3:00 p.m.) | |
Snack—1 brick | |
Frame 2
▪ Force
Day 3 | |
Breakfast—3 bricks | |
2 eggs scrambled with 1 slice Canadian bacon ½ slice of toast with 1 teaspoon butter ½ cup oatmeal served with 6 tablespoons half-and-half Water, green tea, or coffee, with no sugar or milk | |
Snack—1 brick | |
¼ cup cottage cheese, ¼ apple with 1½ teaspoons peanut butter | |
Lunch—3 bricks | |
4.5 ounces cooked ground beef mixed with ⅓ cup tomato sauce and served over ½ cup cooked quinoa mixed with 6 tablespoons avocado and 3 teaspoons sour cream Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
Dinner—3 bricks | |
3 ounces veal chop, covered with ⅓ cup tomato sauce ¾ cup kale drizzled with 1 tablespoon balsamic vinegar 4½ teaspoons almond butter Water (no caffeine after 3:00 p.m.) | |
Snack—1 brick | |
Frame 2
▪ Force
Day 4 | |
Breakfast—3 bricks | |
2 eggs scrambled with 1 ounce cubed ham ½ cup oatmeal cooked with 1 tablespoon raisins and topped with 9 tablespoons half-and-half Water, green tea, or coffee, with no sugar or milk | |
Snack—1 brick | |
1 slice deli ham, 1 cup red bell pepper slices, 9 almonds | |
Lunch—3 bricks | |
4.5 ounces ground turkey ½ cup cooked white rice 3 tablespoons sour cream 6 tablespoons avocado Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
Dinner—3 bricks | |
4.5 ounces grilled chicken breast 2 cups steamed broccoli 6 ounces baked sweet potato ¼ avocado Water (no caffeine after 3:00 p.m.) | |
Snack—1 brick | |
Frame 2
▪ Force
Day 5 | |
Breakfast—3 bricks | |
6 egg whites, scrambled ½ cup cooked oatmeal, served with 9 tablespoons half-and-half Water, green tea, or coffee, with no sugar or milk | |
Snack—1 brick | |
1.5 ounces canned tuna mixed with 1 teaspoon mayonnaise and served on ⅓ cup chopped tomato | |
Lunch—3 bricks | |
Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
Dinner—3 bricks | |
4.5 ounces catfish, baked or grilled, served with 1 tablespoon cocktail sauce Water (no caffeine after 3:00 p.m.) | |
Snack—1 brick | |
Frame 2
▪ Force
Day 6 | |
Breakfast—3 bricks | |
3 ounces turkey sausage ¾ bran muffin with 1 teaspoon butter and 3 teaspoons cream cheese 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, 4½ teaspoons cashew butter | |
Lunch—3 bricks | |
Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
Dinner—3 bricks | |
18 almonds Water (no caffeine after 3:00 p.m.) | |
Snack—1 brick | |
Frame 2
▪ Force
Day 7 | |
Breakfast—3 bricks | |
6 egg whites scrambled with ¾ cup quinoa, ¾ cup chopped tomato with 9 tablespoons avocado mixed in Water, green tea, or coffee, with no sugar or milk | |
Snack—1 brick | |
Badass Eggs | |
Lunch—3 bricks | |
3 ounces canned tuna mixed with 9 tablespoons mashed avocado, served over ¾ cup kale and ⅓ cup chopped tomatoes ½ cup pineapple ⅔ cup raspberries Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
Dinner—3 bricks | |
9 steamed asparagus spears 6 ounces baked sweet potato Water (no caffeine after 3:00 p.m.) | |
Snack—1 brick | |
THE GAINER MENUS FOR FRAME 3 (POWER)
Remember that for each frame, you are permitted to eat within a range of bricks (see
chapter 5
). 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 ¾ cup oatmeal cooked with 9 tablespoons half-and-half Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
Lunch—4 bricks | |
6 ounces baked sweet potato Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
3 ounces chopped baked or grilled chicken breast mixed with 2 teaspoons olive oil and served over ⅔ cup chopped tomato | |
Dinner—3 bricks | |
3 ounces sirloin steak 9 ounces sweet potato, topped with 1 teaspoon butter, 3 tablespoons sour cream, and 7½ teaspoons bacon bits Water (no caffeine after 3:00 p.m.) | |
Snack—1 brick | |
