Get a Grip Total Fitness - Fitness Studio in Lutz, Land O ...



21 Day Belly Blast – Week #1 Meal Plan

Monday |Tuesday |Wednesday |Thursday |Friday |Saturday |Sunday | |Wake Up H2O

Feeding Window:

Detox Day |Wake Up H2O

Feeding Window:

Detox Day |Wake Up H2O

Feeding Window:

Detox Day |Wake Up H2O

Feeding Window:

|Wake Up H2O

Feeding Window:

|Wake Up H2O

Feeding Window:

|Wake Up H2O

Feeding Window:

| |Breakfast

Green Smoothie* |Breakfast

Green Smoothie* |Breakfast

Green Smoothie* |Breakfast

Green Smoothie* |Breakfast

Green Smoothie* |Breakfast

Treat Meal |Breakfast

Veggie Omelet*

½ cup Fruit | |Snack

WATER |Snack

WATER |Snack

WATER |Snack

1 Hard Boiled Egg

¼ cup Raw Nuts |Snack

3 stalks Celery

2 tbsp. Almond Butter |Snack

Treat Meal |Snack

2 tbsp. Hummus

½ cup Carrots/ Celery/Cucumbers | |Lunch

2 cups Sliced Vegetables

1 cup Fruit |Lunch

2 cups Sliced Vegetables

|Lunch

2 cups Sliced Vegetables

1 cup Fruit |Lunch

4-6oz. Chicken Breast over Salad Greens & Veggies

1 tbsp. Dressing |Lunch

Egg Salad* on 2 slices Ezekiel Bread |Lunch

Treat Meal |Lunch

2 cups Mixed Green Salad

1 cup Mixed Veggies

1 tbsp. Oil Dressing

¼ cup Nuts | |Snack

WATER |Snack

WATER |Snack

WATER |Snack

¼ cup Cottage Cheese

½ Peach |Snack

Apple |Snack

Treat Meal |Snack

Green Smoothie | |Dinner

Green Salad w/lots of veggies

Lemon squeezed for dressing |Dinner

Lettuce Wrap w/1-2 cups veggies OR Green Smoothie* |Dinner

Green Salad w/lots of veggies

Lemon squeezed for dressing |Dinner

Protein Shake w/water |Dinner

4-6oz. Wild Fish

¼ cup Brown Rice

1 cup Broccoli/Cauliflower |Dinner

Treat Meal |Dinner

4-6oz. Chicken Breast

1-2 cups Broccoli or Asparagus

| |

Water Intake

Hours of Sleep

(Evening Tonic) |

Water Intake

Hours of Sleep

(Evening Tonic) |

Water Intake

Hours of Sleep

(Evening Tonic) |

Water Intake

Hours of Sleep

(Evening Tonic) |

Water Intake

Hours of Sleep

(Evening Tonic) |

Water Intake

Hours of Sleep

(Evening Tonic) |

Water Intake

Hours of Sleep

(Evening Tonic) | |*Make sure BEFORE BC sessions, especially in the AM to eat a banana or apple 30 minutes prior to the session time.

Work toward at least a 10-Hour Fasting Window AND 3 Main Meals (snack is optional)

Lean Protein Serving Sizes: Women 4-5oz. Men 6-7oz.

*Athletes be sure to add a protein bar for higher calorie days to meet your calorie burn.

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