Day 11 & 12 Meal Plan

Monday, January 12th

Breakfast: Bulletproof Coffee: Decaf or regular Coffee, blend with 2 tbsp grass fed kerrygold butter (1 tbsp for women)

 

Calories: 200 men | 100 women

Lunch: Meal Replacement OR 2 Cans Tuna (drained) Mixed with Olive Oil, Pepper, and Lemon on 2 Piece of Ezekiel Toast with 1 Slice Swiss Cheese. 6 oz Celery with 1 tbsp Almond Butter. ***1 Can Tuna, 1 Slice Ezekial Toast for Women

 

Calories:  800 men | 450 women

Dinner: Meal Replacement OR Rotisserie Chicken Salad: 6 oz Chicken, 1 oz Goat Cheese, 2 tbsp Dressing (1 tbsp rice vinegar with 1 tbsp wasabi dressing), Sliced Almonds, 2 Sliced Dried Dates. 4 oz Quinoa. ***4 oz chicken, 2 oz quinoa for women

 

Calories: 600 men | 425 women

Night Snack: 1 Almond Crunch Protein Bar: 1 tsp vanilla extract, 1/2 cup low fat cottage cheese, 1/4 cup water, 1 cup Almond Butter, 5 scoops Protein Powder, 1/2 Cup Oat Flour, 1/4 Cup Sliced Almonds (Recipe makes 4) ***1/2 for women

 

Calories: 400 men | 200 women

 

TOTAL CALORIES WITHOUT MEAL REPLACEMENT: 2200 men | 1275 women

 

Sunday, January 11th

Lunch:  Meal Replacement OR Spaghetti Squash Spaghetti: 10 oz. Spaghetti Squash, 6 oz ground beef, garlic, 1/2 cup onion (cooked in 1/2 tbsp coconut oil). 4 oz quinoa cooked with onions and baby tomatoes. (4 oz beef for women and 2 oz quinoa for women)

 

Calories: 350 OR 600 men | 400 women

Dinner: 6 oz Rotisserie Chicken with 3 oz Brussel Sprouts and 3 oz Steamed Broccoli. 6 oz Celery with 1 tbsp Almond Butter

 

Calories: 400 | 300 calories

Night Snack: 8 oz Cottage Cheese with 6 oz mixed berries and 1 Scoop Protein Powder

Calories: 360 calories

TOTAL CALORIES WITHOUT MEAL REPLACEMENT: 1560 men | 1160 women