THE DIET PLAN OVERVIEW
Variety
Small diet changes can make a big difference. To keep your metabolism (and taste buds) humming, you’ll introduce a variety of new foods into your diet every two weeks. Each phase includes two new recipes. These healthy, easy meals will help you resist cravings and keep your diet on track.
Rock-Solid Protein
Protein will remain steady throughout the eight-week program to ensure you’re not sacrificing muscle.
Slow and Steady Calorie Reduction
You’ll reduce calories slightly each phase. But reducing your calorie intake doesn’t have to be painful. To ensure you’re still getting enough fuel for good workouts, you’ll maintain a moderate intake of healthy fats throughout all phases.
Serious Hydration
Aim to consume roughly 16 cups (1 gallon) of water over the course of the day. Consuming large amounts of water over a short period of time can make you feel physically full and interfere with your eating plan; be sure to spread out your water and write it down in a food diary so you can stay on top of your intake.
Phase 1 (Weeks 1-2)
Breakfast
- 4 egg whites
- 1 whole egg
- 3 oz chicken breast
- ½ cup green pepper
- 1 medium apple
Snack
- Coconut-Lime Chicken Bites with Baked Zucchini Fries
Lunch
- 4 oz turkey breast, boneless, skinless
- ½ cup brown cooked rice
- 1 cup broccoli, steamed
- ½ large grapefruit
Snack
- ⅔ cup cottage cheese
- ¼ cup blueberries
- 10 almonds, chopped
Dinner
- Spicy Citrus Shrimp with Quinoa
Bedtime
- 20g whey protein isolate
- ½ tbsp peanut butter, natural
Daily Totals:
- Calories: 1,480
- Protein: 169g
- Carbs: 119g
- Fat: 40g
Phase 2 (Weeks 3-4)
Breakfast
- 3 oz chicken breast, boneless, skinless
- 3 egg whites
- 1 whole egg
- ½ cup green pepper
- 6 almonds (as a side)
Snack
- Purple Sweet Potato Parfait
Lunch
- 4 oz turkey breast, boneless, skinless
- ½ cup brown cooked rice
- 1 cup broccoli, steamed
- ½ large grapefruit
Snack
- ⅔ cup cottage cheese
- ¼ cup blueberries
- 10 almonds, chopped
Dinner
- Chicken Kabobs with Mediterranean Brown Rice
Bedtime
- 20g whey protein isolate
- ½ tbsp peanut butter, natural
Daily Totals:
- Calories: 1,437
- Protein: 164g
- Carbs: 124g,
- Fat: 34g
Phase 3 (Weeks 5-6)
Breakfast
- ½ cup oatmeal, uncooked
- 20g chocolate whey protein
- ½ tbsp coconut oil
Snack
- ½ cup egg whites
- 3 oz chicken breast, boneless, skinless
- ½ cup green peppers, chopped
- ½ large grapefruit
Lunch
- 1 cup broccoli
- ½ cup cooked brown rice
- 4 oz turkey breast, boneless, skinless
Snack
- Baked Sole with Grapefruit Avocado Salsa and ½ cup brown rice
Dinner
- Sweet Chili-Lime Barbecue Chicken with Cucumber Salad
Bedtime
- 6 egg whites
- 1 cup baby spinach
Daily Totals: 1,311 calories, 152g protein, 122g carbs, 24g fat
Phase 4 (Weeks 7-8)
Breakfast
- ½ cup oatmeal, uncooked
- 20g vanilla whey protein
- 1 tbsp flaxseed
- Dash of cinnamon
Snack
- ½ cup egg whites
- 3 oz chicken breast, boneless, skinless
- 2 oz avocado
- ½ large grapefruit
Lunch
- 1 cup broccoli
- 4 oz cooked sweet potato
- 4 oz turkey breast, boneless, skinless
Snack
- Beef Lettuce Wraps
Dinner
- Barbecue Tilapia with Mango Salsa and 1 cup asparagus
Snack
- 6 egg whites
- 1 cup baby spinach
