Beruflich Dokumente
Kultur Dokumente
69
Table of Contents
Week 5.................................................................. 71
Day 1............................................................... 73
Day 2..............................................................75
Day 3.............................................................. 77
Day 4..............................................................79
Day 5...............................................................81
Day 6..............................................................83
Day 7..............................................................85
Getting Started................................................... 3
Tips.......................................................................... 4
Food Swap List................................................... 5
Week 1.................................................................... 7
Day 1................................................................. 9
Day 2................................................................11
Day 3...............................................................13
Day 4...............................................................15
Day 5............................................................... 17
Day 6...............................................................19
Day 7...............................................................21
Week 6.................................................................87
Day 1...............................................................89
Day 2...............................................................91
Day 3..............................................................93
Day 4............................................................. 95
Day 5..............................................................97
Day 6............................................................. 99
Day 7............................................................. 101
Week 2.................................................................23
Day 1.............................................................. 25
Day 2..............................................................27
Day 3............................................................. 29
Day 4...............................................................31
Day 5..............................................................33
Day 6..............................................................35
Day 7.............................................................. 37
Week 3.................................................................39
Day 1................................................................41
Day 2..............................................................43
Day 3..............................................................45
Day 4.............................................................. 47
Day 5..............................................................49
Day 6...............................................................51
Day 7..............................................................53
Week 4................................................................ 55
Day 1...............................................................57
Day 2............................................................. 59
Day 3...............................................................61
Day 4..............................................................63
Day 5............................................................. 65
Day 6..............................................................67
Getting Started
Snack
Meal 3
25 g. Protein
5 g. Fiber
Meal 2
150 Calories
4 g. Fat
300 Calories
6 g. Fat
25 g. Protein
5 g. Fiber
25 g. Protein
5 g. Fiber
Snack (Optional)
180 Calories
4 g. Fat
180 Calories
4 g. Fat
Nutrition Tips
Sit down to eat
Eat mindfully, feel the food in your mouth, concentrate
on all the different tastes, sit in silence
Put your fork down between bites, this will help you
slow down and eat less
Eat while you are happy or at peace
Eat from a smaller plate, this will help you feel fuller
Eat your protein first, this keeps hormone levels steady
and will help you feel fuller longer
Grocery Store Tips
Shop the perimeter of the store, this is where the healthiest,
freshest foods are found
Look for foods with the least amount of ingredients,
less is best
Shop when you are full, not hungry
When possible, choose natural/organic foods
Water Tips
Drink 1 cup of water before each meal
Drink when you feel hungry, most of the time your
body is only dehydrated
Add fruit to your water for added flavor and low calories
Carry a water bottle with you for added convenience
34 g. Carbs
Snack
6 g. Fat
Each major meal contains a lean source of high energy protein. Protein
will aid in sustained energy, satiation and keeping hormone levels balanced.
Within 2 weeks of adopting this plan, you should feel the difference of
healthy, well-balanced meals!
Meal 1
350 Calories
TIPS
During weeks 1 4, youll clean your system so you burn fat. Youll balance
your hormones and get your body properly fueled for weeks 5 8.
6 g. Fat
4 g. Fat
25 g. Carbs
Designed to be simple and easy to follow, this plan outlines daily meals
for 8 weeks. Each meal should take 15 minutes or less to prepare.
300 Calories
200 Calories
25 g. Carbs
Fruits
1 medium fruit
1 cup berries or cut fruit
2 Tbsp. dried fruit
Vegetables
1 cup raw vegetables
cup steamed vegetables
cup cooked vegetables
Dairy
1 cup low-fat, plain yogurt
1 cup milk
1 cup soy milk
1 cup rice, almond or hemp milk (lactose intolerant choice)
1 cup kefir
cup low-fat cottage cheese
Week 1
Week 1 Day 1
6 oz. salmon
Meal 1 - Oatmeal
2/3 cup oatmeal
(non-instant)
Top salmon with lemon and fresh ginger and fold tightly in tinfoil. Bake at
350 for approximately 20 25 minutes.
Side
1 cup steamed
vegetables
1 cup quinoa
Drink
Water
Snack
Side
Drink
Water
Daily Notes
Water
Snack
Water
Water
10
Week 1 Day 2
Meal 1 - Cereal
Top shredded lettuce with cooked chicken. Sprinkle with feta cheese.
1 cup water
Snack
Feta cheese
Side
1 serving of fruit
Drink
Water
Side
1 serving of fruit
Drink
Water
Water
Side
1 serving of fruit
Drink
Water
Snack
Water
Daily Notes
11
12
Week 1 Day 3
Snack
2 large eggs
1 cup blueberries
cup low-fat
cottage cheese
Snack
Water
1 cups vegetables
Place vegetables in saucepan. Add milk and curry spice. Cook until
vegetables are done then place mixture on top of cooked rice.
Drink
Drink
Water
Daily Notes
Water
iFit - NUTRITION GUIDE 8-WEEK GUIDE TO HEALTY EATING
Top chicken breast with your favorite herbs and spices. Bake at 350 for
20 30 minutes or grill for approximately 20 minutes.
Side
Drink
Water
13
14
Week 1 Day 4
Meal 1 - Shake
1 scoop whey protein
1 whole banana
Handful of ice
Fresh spinach
cup water
Follow oatmeal instructions and top with maple syrup.
Drink
Snack
Drink
Water
Snack
1 serving of fruit
1 part-skim mozzarella string cheese
Drink
Water
Water
Water
Meal 2 - Pita
1 Tbsp. light Miracle Whip or
light mayonnaise
Tbsp. mustard
Spread Miracle Whip and mustard on the pita. Fill pita with meat, cheese
and vegetables.
Side
4 celery sticks
1 cup raw broccoli
2 Tbsp. low-fat dressing
Drink
Water
15
16
Week 1 Day 5
Snack
1 egg yolk
1 handful spinach,
shredded
Snack
Water
Tomato, sliced
Lettuce, to taste
Top salmon with lemon and fresh ginger and fold tightly in tinfoil. Bake at
350 for approximately 20 25 minutes.
Place eggs, milk, vegetables and garlic in bowl or blender and mix
together. Spray large skillet with cooking spray and place mixture
in pan. Cook on both sides until done.
Drink
Drink
Side
1 serving of fruit
Drink
Water
Daily Notes
Water
Drink
Top mixed greens with orange, avocado and chicken. Drizzle with olive
oil and lemon juice.
Drink
Water
17
18
Week 1 Day 6
Snack
Drink
Water
2 large eggs
1 cup blueberries
cup low-fat
cottage cheese
Cucumbers, sliced
Romaine lettuce
Mushrooms, sliced
Snack
Drink
Water
Water
iFit - NUTRITION GUIDE 8-WEEK GUIDE TO HEALTY EATING
Side
1 tomato, sliced
1 oz. mozzarella, sliced
Basil
Balsamic vinegar
Drink
Water
19
20
Week 1 Day 7
Snack
Drink
Water
Drink
Water
Tomato, sliced
1 cup tomato or
vegetable juice
Daily Notes
Spray large skillet with cooking spray. Add eggs, cottage cheese,
vegetables and beans. Stir together. Once fully cooked, place
mixture on tortillas. Salt and pepper to taste.
Side
Drink
Snack
Water
Roll ground turkey into 3 4 balls. Spray pan with cooking spray and
cook meatballs approximately 7 minutes. Top meatballs with marinara
sauce and parmesan cheese.
Drink
Water
21
22
23
Week 2
Week 2 Day 1
Meal 1 - Oatmeal
2/3 cup oatmeal
(non-instant)
1 cup water
Follow oatmeal instructions and top with maple syrup.
Snack
Drink
Water
2 Tbsp. salsa
Side
Side
Drink
Water
Daily Notes
Water
Snack
Water
Water
25
26
Week 2 Day 2
Snack
Water
Side
1 serving of fruit
Drink
Water
Drink
Meal 1 - Cereal
Snack
Water
Side
Drink
Cucumber, sliced
apple, chopped
iFit - NUTRITION GUIDE 8-WEEK GUIDE TO HEALTY EATING
Top mixed greens with chicken, chopped apple, pecans and cucumber
to taste.
Drink
Water
Daily Notes
27
28
Week 2 Day 3
Snack
banana
Water
1 cup water
1 cups vegetables
1 lemon
Mix buckwheat cereal with water and cook for 20 minutes on stove. Top
with banana and syrup.
Snack
Drink
Drink
Side
Drink
Water
Daily Notes
Lettuce
Celery sticks
1 Tbsp. low-fat ranch
dressing
Drink
Water
Daily Notes
29
30
Week 2 Day 4
Snack
cup soy or
fat-free milk
Handful of ice
cup water
Drink
Water
2 Tbsp. flaxseed
2 egg whites
Mix ground turkey with oat bran, flaxseed, egg whites, stock, garlic and
soy sauce. Form into 3 patties and cook approximately 5 minutes on
each side or until done. Place on whole wheat bun.
Water
Drink
Meal 1 - Shake
Snack
Water
Meal 2 - Pita
1 Tbsp. light Miracle Whip or
light mayo
Tbsp. mustard
Drink
Water
Side
Spread Miracle Whip and mustard on the pita. Fill pita with meat, cheese
and vegetables.
Side
4 celery sticks
1 cup raw broccoli
2 Tbsp. low-fat dressing
Drink
Water
31
32
Week 2 Day 5
Snack
Water
1 cup of canned
black bean soup
1 egg yolk
1 small clove of
garlic, chopped
Place eggs, milk, vegetables and garlic in bowl or blender and mix
together. Spray large skillet with cooking spray and place mixture
in pan. Cook on both sides until done.
Drink
Snack
Drink
Water
Daily Notes
Water
Drink
Top mixed greens with orange, avocado and chicken. Drizzle with olive
oil and lemon juice.
Drink
Water
33
34
Meal 3 - Halibut
Week 2 Day 6
Meal 1 - Shake
1 scoop whey protein
cup water
1 whole banana
Handful of ice
Marinate halibut with your favorite herbs, spices or fat-free sauce for 20
minutes. Wrap in foil and bake at 350 for 20 25 minutes or until fully
cooked.
Snack
Water
Side
Drink
Water
Water
1 tomato, sliced
1 oz. mozzarella, sliced
Basil
Balsamic vinegar
Drink
Water
Snack
Water
Daily Notes
35
36
Week 2 Day 7
Snack
Drink
Water
Spray large skillet with cooking spray. Add eggs, cottage cheese,
vegetables and beans. Stir together. Once fully cooked, place
mixture on tortillas. Salt and pepper to taste.
Drink
4 oz. chicken
2 cups arugula
1 tsp. rosemary
1 Tbsp. parmesan
cheese, grated
Top chicken with rosemary, garlic and olive oil. Wrap in tin foil and bake
at 350 for 20 minutes or until fully cooked. Top arugula with
the chicken and sprinkle with parmesan cheese.
Side
1 cup beets
Drink
Water
Daily Notes
Water
iFit - NUTRITION GUIDE 8-WEEK GUIDE TO HEALTY EATING
Snack
Water
2 Tbsp. parmesan
cheese, grated
Roll ground turkey into 3 4 balls. Spray pan with cooking spray and
cook meatballs approximately 7 minutes. Top meatballs with marinara
sauce and parmesan cheese.
Drink
Water
37
38
39
Week 3
Week 3 Day 1
6 oz. salmon
Meal 1 - Oatmeal
2/3 cup oatmeal
(non-instant)
Top salmon with lemon and fresh ginger and fold tightly in tinfoil. Bake at
350 for approximately 20 25 minutes.
Side
Drink
Water
1 cup water
Follow oatmeal instructions and top with maple syrup.
Snack
Side
Drink
Water
Daily Notes
Water
Snack
Side
Drink
Water
Water
41
42
Meal 2 - Pita
Week 3 Day 2
Meal 1 - Egg Burrito
4 small whole grain tortillas
cup non-fat
cottage cheese
Tbsp. mustard
Spread Miracle Whip and mustard on the pita. Fill pita with meat, cheese
and vegetables.
Snack
Drink
Water
Water
Water
4 celery sticks
1 cup raw broccoli
2 Tbsp. low-fat dressing
Drink
Snack
Side
Feta cheese
Water
Top shredded lettuce with cooked chicken. Sprinkle with feta cheese.
Daily Notes
Side
1 serving of fruit
Drink
Water
Daily Notes
43
44
Week 3 Day 3
Snack
2 large eggs
1 cup blueberries
cup low-fat
cottage cheese
Snack
Drink
Water
Drink
1 cups vegetables
Place vegetables in saucepan. Add milk and curry spice. Cook until
vegetables are done then place mixture on top of cooked rice.
Side
4 celery sticks
1 cup raw broccoli
2 Tbsp. low-fat dressing
Drink
Water
Water
iFit - NUTRITION GUIDE 8-WEEK GUIDE TO HEALTY EATING
Tomato, lettuce,
other vegetables
Side
1 serving of fruit
Drink
Water
Daily Notes
45
46
Week 3 Day 4
Meal 1 - Shake
1 scoop whey protein (vanilla
or chocolate)
Handful of ice
Tomato, sliced
Drink
cup water
Drink
Snack
Daily Notes
Water
Water
1 tomato, sliced
1 oz. mozzarella,
Sliced Basil
Balsamic vinegar
Drink
Water
Snack
Water
47
48
Week 3 Day 5
Snack
Water
1 egg yolk
Tomato, sliced
Lettuce
Side
1 serving of fruit
Drink
Water
Place eggs, milk, vegetables and garlic in bowl or blender and mix
together. Spray large skillet with cooking spray and place mixture in pan.
Cook on both sides until done.
Drink
Snack
Drink
2 Tbsp. parmesan
cheese, grated
Roll ground turkey into 3 4 balls. Spray pan with cooking spray and
cook meatballs approximately 7 minutes. Top meatballs with marinara
sauce and parmesan cheese.
Side
1 serving of fruit
Drink
Water
49
50
Week 3 Day 6
Snack
Drink
Water
Meal 1 - Shake
1 scoop whey protein
cup water
1 whole banana
Handful of ice
Cucumbers, sliced
Romaine lettuce
Mushrooms, sliced
Snack
Water
Drink
Water
Daily Notes
Water
Top mixed greens with orange, avocado and chicken. Drizzle with olive
oil and lemon juice.
Drink
Water
Daily Notes
51
52
Week 3 Day 7
Meal 1 - Cereal
1 cup non-sweetened whole
grain cereal
Snack
Side
1 serving of fruit
Drink
Water
2 Tbsp. flaxseed
2 egg whites
Mix ground turkey with oat bran, flaxseed, egg whites, stock, garlic and
soy sauce. Form into 3 patties and cook approximately 5 minutes on
each side or until done. Place on whole wheat bun.
1 lb. extra-lean
ground turkey
Water
Side
Drink
Water
Drink
Snack
Water
Water
Daily Notes
53
54
55
Week 4
Week 4 Day 1
Meal 1 - Big Spinach Omelet
cup roma tomato,
chopped
1 cup spinach
Snack
1 cup of fruit
Drink
Water
2 Tbsp. salsa
5 egg whites
Side
Side
Drink
Water
Daily Notes
Water
Snack
1 cup milk
Water
Daily Notes
57
58
Week 4 Day 2
Meal 1 - Shake
cup water
2 Tbsp. flaxseed
1 whole banana
Handful of ice
2 egg whites
Snack
1 lb. extra-lean
ground turkey
Mix ground turkey with oat bran, flaxseed, egg whites, stock, garlic and
soy sauce. Form into 3 patties and cook approximately 5 minutes on
each side or until done. Place on whole wheat bun.
Water
Water
Side
Drink
Water
Cucumber, sliced
iFit - NUTRITION GUIDE 8-WEEK GUIDE TO HEALTY EATING
apple, chopped
Top mixed greens with chicken, chopped apple, pecans and cucumber
to taste.
Drink
Snack
Water
Water
Daily Notes
59
60
Week 4 Day 3
2 large eggs
1 cup blueberries
cup low-fat
cottage cheese
Snack
Side
Drink
Daily Notes
Water
iFit - NUTRITION GUIDE 8-WEEK GUIDE TO HEALTY EATING
Lettuce
Tomato, sliced
Snack
Side
Celery sticks
1 Tbsp. low-fat ranch
dressing
Drink
Water
Water
61
62
Week 4 Day 4
Meal 1 - Cereal
1 cup non-sweetened whole
grain cereal
Snack
1 cups vegetables
Side
1 serving of fruit
Drink
Water
Side
Drink
Water
Meal 2 - Pita
1 Tbsp. light Miracle Whip or
light mayo
Tbsp. mustard
Spread Miracle Whip and mustard on the pita. Fill pita with meat, cheese
and vegetables.
Snack
Side
4 celery sticks
1 cup raw broccoli
2 Tbsp. low-fat dressing
Drink
Water
Water
63
64
Week 4 Day 5
Meal 1 - Veggie Egg White Omelet
1 plum tomato, chopped
1 egg yolk
Spread Dijon mustard over bread. Top with turkey and avocado.
Drink
Daily Notes
Place eggs, milk, vegetables and garlic in bowl or blender and mix
together. Spray large skillet with cooking spray and place mixture
in pan. Cook on both sides until done.
Snack
4 5 egg whites
Drink
1 cup of canned
black bean soup
Water
Drink
Top mixed greens with orange, avocado and chicken. Drizzle with olive
oil and lemon juice.
Drink
Snack
Water
Water
65
66
Week 4 Day 6
Snack
2 large eggs
1 cup blueberries
cup low-fat
cottage cheese
Snack
Water
Drink
Meal 3 - Halibut
Side
Drink
Water
iFit - NUTRITION GUIDE 8-WEEK GUIDE TO HEALTY EATING
Top mixed greens with orange, avocado and chicken. Drizzle with olive
oil and lemon juice.
Side
1 tomato, sliced
1 oz. mozzarella, sliced
Basil
Balsamic vinegar
Drink
Water
67
68
Week 4 Day 7
Meal 1 - Buckwheat Cereal
2/3 cup buckwheat cereal
banana
1 cup water
Snack
Fresh spinach
Mix buckwheat cereal with water and cook for 20 minutes on stove. Top
with banana and syrup.
Drink
Water
Daily Notes
Water
4 oz. extra-lean
ground turkey
Roll ground turkey into 3 4 balls. Spray pan with cooking spray and
cook meatballs approximately 7 minutes. Top meatballs with marinara
sauce and parmesan cheese.
Drink
Snack
Water
Water
69
70
71
Week 5
Week 5 Day 1
6 oz. salmon
Top salmon with lemon and fresh ginger and fold tightly in tinfoil. Bake at
350 for approximately 20 25 minutes.
Side
Drink
Water
tomato, sliced
Drink
Snack
Water
Optional
Snack
10 raw almonds
Drink
Water
3 quarts water
cup parsley
1 tsp. salt
Drink
Water
Water
Daily Notes
1 lb. buckwheat
or rice noodles
Post
Workout Meal
1 Tbsp. hummus
3 whole grain crackers
Boil noodles in water and salt approximately 12 minutes or until noodles are
soft. Strain noodles and top with basil, almonds, parsley and garlic. Toss
with olive oil and sprinkle salt to taste.
Drink
Snack
Water
Water
73
74
Week 5 Day 2
Snack
Water
Optional
Snack
1 cups vegetables
Water
1 oz. prosciutto
or lean ham
cup parmesan
cheese, grated
Drink
Water
Water
iFit - NUTRITION GUIDE 8-WEEK GUIDE TO HEALTY EATING
Post
Workout Meal
Side
Preheat oven to 450. Top pizza crust with all ingredients and bake until
crispy, approximately 6 10 minutes.
Drink
Snack
Water
Water
75
76
Week 5 Day 3
Snack
2 large eggs
1 cup blueberries
cup low-fat
cottage cheese
Drink
Water
Snack
Optional
Snack
Water
Lettuce
Post
Workout Meal
Drink
Tomato, sliced
Side
Oatmeal
2/3 cup oatmeal (non-instant)
1 cup water
2 tsp. 100% maple syrup or natural sweetener
Drink
Daily Notes
Preheat oven to 450. Top pizza crust with all ingredients and bake until
crispy, approximately 6 10 minutes.
Side
Celery sticks
1 Tbsp. low-fat ranch
dressing
Drink
Water
77
78
Week 5 Day 4
Snack
cup water
1 whole banana
Handful of ice
Water
Water
1 cups reduced-fat
mozzarella cheese,
shredded
Drink
Meal 1 - Shake
Snack
Top pizza crust with all ingredients. Bake at 450 for 8 10 minutes.
Drink
1 cups quinoa
Optional
Snack
Drink
1 cup salad
1 medium size fruit
Drink
Water
Smoothie
cup plain, fat-free yogurt
cup frozen mixed berries
1 medium banana
Post
Workout Meal
Water
Daily Notes
Daily Notes
79
80
Week 5 Day 5
Snack
4 5 egg whites
1 egg yolk
Place eggs, milk, vegetables and garlic in bowl or blender and mix
together. Spray large skillet with cooking spray and place mixture in pan.
Cook on both sides until done.
Snack
Water
Water
Tomato, sliced
Lettuce
Optional
Snack
Post
Workout Meal
Side
1 serving of fruit
Drink
Water
Water
Water
Drink
Drink
Drink
Top mixed greens with orange, avocado and chicken. Drizzle with olive oil
and lemon juice.
Drink
Water
81
82
Meal 3 - Halibut
Week 5 Day 6
Meal 1 - Shake
1 scoop whey protein (vanilla
or chocolate)
Handful of ice
Marinate halibut with your favorite herbs, spices or fat-free sauce for 20
minutes. Wrap in foil and bake at 350 for 20 25 minutes or until fully
cooked.
Side
Drink
Water
cup water
Drink
Snack
Water
Optional
Snack
Water
Drink
Snack
1 tomato, sliced
1 oz. mozzarella, sliced
Basil
Balsamic vinegar
Drink
Water
Water
Side
Post
Workout Meal
Daily Notes
Water
Water
Daily Notes
83
84
Week 5 Day 7
Snack
Water
Fresh spinach
Drink
Spray large skillet with cooking spray. Add eggs, cottage cheese,
vegetables and beans. Stir together. Once fully cooked, place
mixture on tortillas. Salt and pepper to taste.
Snack
Water
Omelet
1 egg
3 egg whites
cup spinach & tomato, sliced
2 Tbsp. feta cheese
1 slice multi-grain bread
Drink
Post
Workout Meal
Drink
Optional
Snack
Water
Water
Water
Daily Notes
Roll ground turkey into 3 4 balls. Spray pan with cooking spray and
cook meatballs approximately 7 minutes. Top meatballs with marinara
sauce and parmesan cheese.
Drink
Water
85
86
87
Week 6
Week 6 Day 1
Meal 1 - Oatmeal
2/3 cup oatmeal
(non-instant)
2 Tbsp. salsa
1 cup water
Follow oatmeal instructions and top with maple syrup.
Snack
Side
Drink
Water
Optional
Snack
Post
Workout Meal
Side
Drink
Water
Water
Water
cup chickpeas
Daily Notes
Mix turkey breast, dressing, beans, celery and tomato together with oil,
lemon juice, salt and pepper. Fill romaine lettuce and enjoy!
Drink
Snack
Water
Water
89
90
Week 6 Day 2
Meal 1 - Cereal
1 cup non-sweetened whole
grain cereal
Snack
Side
1 serving of fruit
Drink
Water
Optional
Snack
1 cups vegetables
Cucumber, sliced
Post
Workout Meal
Side
Drink
1 cup mango
1 Tbsp. shaved coconut
Drink
Water
Handful of nuts
Drink
Water
apple, chopped
iFit - NUTRITION GUIDE 8-WEEK GUIDE TO HEALTY EATING
Roll ground turkey into 3 4 balls. Spray pan with cooking spray and
cook meatballs approximately 7 minutes. Top meatballs with marinara
sauce and parmesan cheese.
Drink
Snack
Water
Water
91
92
Week 6 Day 3
2 large eggs
1 cup blueberries
cup low-fat
cottage cheese
Snack
Optional
Snack
Post
Workout Meal
Drink
Water
Water
iFit - NUTRITION GUIDE 8-WEEK GUIDE TO HEALTY EATING
Side
Daily Notes
1 cup turkey or
vegetable chili
Snack
Side
Drink
Water
Water
93
94
Week 6 Day 4
Meal 1 - Shake
1 scoop whey protein
cup water
1 whole banana
Handful of ice
Snack
1 cups reduced-fat
mozzarella cheese,
shredded
Top pizza crust with all ingredients. Bake at 450 for 8 10 minutes.
Water
Drink
Water
Optional
Snack
Water
Meal 2 - Pita
1 Tbsp. light Miracle Whip or
light mayo
Tbsp. mustard
Post
Workout Meal
Drink
Water
Water
iFit - NUTRITION GUIDE 8-WEEK GUIDE TO HEALTY EATING
Spread Miracle Whip and mustard on the pita. Fill pita with meat, cheese
and vegetables.
Snack
Side
4 celery sticks
1 cup raw broccoli
2 Tbsp. low-fat dressing
Drink
Water
Water
95
96
Week 6 Day 5
Snack
4 5 egg whites
1 egg yolk
Place eggs, milk, vegetables and garlic in bowl or blender and mix
together. Spray large skillet with cooking spray and place mixture in pan.
Cook on both sides until done.
Snack
Water
Water
Tomato, sliced
Lettuce
Optional
Snack
Post
Workout Meal
Side
1 serving of fruit
Drink
Water
Water
Water
Drink
Drink
Drink
Top mixed greens with orange, avocado and chicken. Drizzle with olive
oil and lemon juice.
Drink
Water
97
98
Meal 3 - Halibut
Week 6 Day 6
Meal 1 - Shake
1 scoop whey protein (vanilla
or chocolate)
Handful of ice
Marinate halibut with your favorite herbs, spices or fat-free sauce for 20
minutes. Wrap in foil and bake at 350 for 20 25 minutes or until fully
cooked.
Side
Drink
Water
cup water
Drink
Snack
Water
Optional
Snack
Water
Drink
Water
10 raw almonds
Drink
Water
iFit - NUTRITION GUIDE 8-WEEK GUIDE TO HEALTY EATING
1 whole-grain
English muffin
Post
Workout Meal
Snack
Water
Water
99
100
Week 6 Day 7
Snack
Water
cup non-fat
cottage cheese
Fresh spinach
Drink
Optional
Snack
Spray large skillet with cooking spray. Add eggs, cottage cheese,
vegetables and beans. Stir together. Once fully cooked, place
mixture on tortillas. Salt and pepper to taste.
Snack
Post
Workout Meal
Water
Water
Drink
Water
Water
2 Tbsp. parmesan
cheese, grated
Roll ground turkey into 3 4 balls. Spray pan with cooking spray and
cook meatballs approximately 7 minutes. Top meatballs with marinara
sauce and parmesan cheese.
Drink
Water
101
102
103
Week 7
Week 7 Day 1
6 oz. salmon
Top salmon with lemon and fresh ginger and fold tightly in tinfoil. Bake at
350 for approximately 20 25 minutes.
Side
Drink
Water
tomato, sliced
Drink
Snack
Water
Optional
Snack
Post
Workout Meal
3 quarts water
cup parsley
1 tsp. salt
Drink
Water
Water
Daily Notes
1 Tbsp. hummus
3 whole grain crackers
Snack
Water
Water
105
106
Week 7 Day 2
Snack
Water
Optional
Snack
1 cups vegetables
Drink
Water
Water
iFit - NUTRITION GUIDE 8-WEEK GUIDE TO HEALTY EATING
Post
Workout Meal
Side
Snack
Water
Water
107
108
Week 7 Day 3
2 large eggs
1 cup blueberries
cup low-fat
cottage cheese
Snack
Optional
Snack
Side
Drink
Oatmeal
2/3 cup oatmeal (non-instant)
1 cup water
2 tsp. 100% maple syrup or natural sweetener
Drink
Lettuce
Post
Workout Meal
Water
Daily Notes
Tomato, sliced
Snack
Side
Celery sticks
1 Tbsp. low-fat ranch
dressing
Drink
Water
Water
109
110
Week 7 Day 4
Meal 1 - Shake
1 scoop whey protein
cup water
1 whole banana
Handful of ice
Snack
1 cups reduced-fat
mozzarella cheese,
shredded
Top pizza crust with all ingredients. Bake at 450 for 8 10 minutes.
Water
Drink
Optional
Snack
1 cups quinoa
Smoothie
cup plain, fat-free yogurt
cup frozen mixed berries
1 medium banana
Drink
Post
Workout Meal
Water
Water
Water
Snack
Side
1 cup salad
1 medium size fruit
Drink
Water
Daily Notes
Water
111
112
Week 7 Day 5
Meal 1 - Veggie Egg White Omelet
Tomato, sliced
Lettuce
4 5 egg whites
Side
1 serving of fruit
1 egg yolk
Drink
Water
Place eggs, milk, vegetables and garlic in bowl or blender and mix
together. Spray large skillet with cooking spray and place mixture
in pan. Cook on both sides until done.
Drink
Snack
Optional
Snack
Post
Workout Meal
Water
Water
Water
Top mixed greens with orange, avocado and chicken. Drizzle with olive
oil and lemon juice.
Drink
Snack
Water
Water
113
114
Meal 3 - Halibut
Week 7 Day 6
Meal 1 - Shake
1 scoop whey protein
cup water
1 whole banana
Handful of ice
Marinate halibut with your favorite herbs, spices or fat-free sauce for 20
minutes. Wrap in foil and bake at 350 for 20 25 minutes or until fully
cooked.
Snack
Water
Optional
Snack
Post
Workout Meal
Snack
Drink
Water
Drink
Water
Drink
1 tomato, sliced
1 oz. mozzarella, sliced
Basil
Balsamic vinegar
Drink
Side
Side
Daily Notes
Water
Water
Daily Notes
115
116
Week 7 Day 7
Snack
Water
Fresh spinach
Snack
Water
Omelet
1 egg
3 egg whites
cup spinach & tomato
2 Tbsp. feta cheese
1 slice multi-grain bread
Drink
Post
Workout Meal
2 Tbsp. parmesan
cheese, grated
Drink
Optional
Snack
Water
Water
Water
Daily Notes
Roll ground turkey into 3 4 balls. Spray pan with cooking spray and
cook meatballs approximately 7 minutes. Top meatballs with marinara
sauce and parmesan cheese.
Drink
Water
117
118
119
Week 8
Week 8 Day 1
Meal 1 - Oatmeal
2/3 cup oatmeal
(non-instant)
2 Tbsp. salsa
Snack
Side
Drink
Water
Optional
Snack
Post
Workout Meal
cup chickpeas
Drink
Water
Water
Water
Daily Notes
Side
Mix turkey breast, dressing, beans, celery and tomato together with oil,
lemon juice, salt and pepper. Fill romaine lettuce and enjoy!
Drink
Snack
Water
Water
121
122
Week 8 Day 2
Meal 1 - Cereal
1 cup non-sweetened whole
grain cereal
Snack
Side
1 serving of fruit
Drink
Water
Optional
Snack
1 cups vegetables
Cucumber, sliced
Post
Workout Meal
Side
Drink
1 cup mango
1 Tbsp. shaved coconut
Drink
Water
Handful of nuts
Drink
Water
apple, chopped
Snack
Drink
Water
Water
Daily Notes
123
124
Week 8 Day 3
2 large eggs
1 cup blueberries
cup low-fat
cottage cheese
Snack
Optional
Snack
Drink
Water
Post
Workout Meal
Side
Drink
Water
iFit - NUTRITION GUIDE 8-WEEK GUIDE TO HEALTY EATING
Daily Notes
1 cup turkey or
vegetable chili
Snack
Side
Drink
Water
Water
125
126
Week 8 Day 4
Meal 1 - Shake
1 scoop whey protein
cup water
1 whole banana
Handful of ice
Snack
1 cups reduced-fat
mozzarella cheese,
shredded
Top pizza crust with all ingredients. Bake at 450 for 8 10 minutes.
Water
Optional
Snack
Meal 2 - Pita
1 Tbsp. light Miracle Whip or
light mayo
Tbsp. mustard
Post
Workout Meal
Drink
Water
Water
Daily Notes
Spread Miracle Whip and mustard on the pita. Fill pita with meat, cheese
and vegetables.
Snack
Side
4 celery sticks
1 cup raw broccoli
2 Tbsp. low-fat dressing
Drink
Water
Water
127
128
Week 8 Day 5
Meal 1 - Veggie Egg White Omelet
Tomato, sliced
Lettuce
4 5 egg whites
Side
1 serving of fruit
1 egg yolk
Drink
Water
Place eggs, milk, vegetables and garlic in bowl or blender and mix
together. Spray large skillet with cooking spray and place mixture in pan.
Cook on both sides until done.
Drink
Snack
Optional
Snack
Post
Workout Meal
Water
Water
Water
Top mixed greens with orange, avocado and chicken. Drizzle with olive
oil and lemon juice.
Drink
Snack
Water
Water
129
130
Meal 3 - Halibut
Week 8 Day 6
Meal 1 - Shake
1 scoop whey protein (vanilla
or chocolate)
Handful of ice
Marinate halibut with your favorite herbs, spices or fat-free sauce for 20
minutes. Wrap in foil and bake at 350 for 20 25 minutes or until fully
cooked.
Side
Drink
Water
cup water
Drink
Snack
Water
Optional
Snack
Water
Drink
Water
10 raw almonds
Drink
Water
iFit - NUTRITION GUIDE 8-WEEK GUIDE TO HEALTY EATING
1 whole-grain
English muffin
Post
Workout Meal
Daily Notes
Snack
Water
Water
131
132
Week 8 Day 7
Snack
Drink
Water
Fresh spinach
Drink
Spray large skillet with cooking spray. Add eggs, cottage cheese,
vegetables and beans. Stir together. Once fully cooked, place
mixture on tortillas. Salt and pepper to taste.
Drink
Optional
Snack
Water
Post
Workout Meal
Water
Water
20 green grapes
Drink
Snack
Water
Daily Notes
4 oz. extra-lean
ground turkey
2 Tbsp. parmesan
cheese, grated
Roll ground turkey into 3 4 balls. Spray pan with cooking spray and
cook meatballs approximately 7 minutes. Top meatballs with marinara
sauce and parmesan cheese.
Drink
Water
133
134
Menu Item
Cal
Fat
Carbs
McDonalds
90
220
12
Side Salad
20
Quiznos
205
29
Flatbread Sammies,
Roadhouse Steak, without
cheese
195
29
Sizzler
6 Shrimp, Fried
215
24
Cesar Salad
50
110
12
70
Greek Salad
45
100
14
55
Menudo Soup
70
14
Restaurant
Menu Item
Cal
Fat
Carbs
Boston
Market
150
2.5
Chilis
200
Jack in
the Box
180
1.5
22
KFC
140
180
Minestrone Soup
70
14
70
Taco Bell
170
22
80
15
Wendys
190
135
Restaurant
136
138
137