Friday, January 16th

Breakfast: 2 oz Steel Cut Oatmeal, 1 Scoop Protein Powder,1 tbsp Almond Butter (Both Mixed In, add almond milk if necessary) ***Women: steel cut 1 oz, 1/2 tbsp almond butter

 

Lunch: Meal Replacement Shake OR Ground Turkey Salad – 8 oz ground turkey, 2 ounce spinach, 2 oz baby tomatoes, 1 oz sliced almonds, 3 oz cucumber; 6 oz roasted sweet potato with cinnamon sprinkled on top; mushroom risotto (4 oz brown rice cooked in chicken broth with 2 oz diced mushrooms with 1 tbsp parmesan cheese, 1/2 tbsp grass fed kerrygold butter. ***Women: 5 oz turkey, 2 oz brown rice, 1/4 tbsp butter

 

Dinner: CHEAT MEAL!

 

Snack: none

 

Saturday, January 17th

Breakfast: Bulletproof Coffee: 2 oz Steel Cut Oatmeal, 1 Scoop Protein Powder,1 tbsp Almond Butter (Both Mixed In, add almond milk if necessary) ***Women: steel cut 1 oz, 1/2 tbsp almond butter

 

Calories:  men |  women

Lunch: Meal Replacement Shake OR 6 oz Baked Chicken Breast (put parchment paper covering chicken in baking dish to keep moisture in) with 4 oz steamed broccoli and 4 oz steamed cauliflower. 1 cup Cottage Cheese with PB2 Powder to Taste ***Women: 4 oz chicken breast; 1/2 cup cottage cheese

 

Calories: men | women

Dinner: Meal Replacement Shake OR Ground Turkey Salad – 8 oz ground turkey, 2 ounce spinach, 2 oz baby tomatoes, 1 oz sliced almonds, 3 oz cucumber; 6 oz roasted sweet potato with cinnamon sprinkled on top; mushroom risotto (4 oz brown rice cooked in chicken broth with 2 oz diced mushrooms with 1 tbsp parmesan cheese, 1/2 tbsp grass fed kerrygold butter. ***Women: 5 oz turkey, 2 oz brown rice, 1/4 tbsp butter

 

Calories:  men | women

Night Snack: Quest Bar

 

Calories: men | women

 

TOTAL CALORIES WITHOUT MEAL REPLACEMENT: men | women

 

Sunday, January 18th

Breakfast: 4g BCAA, Green Tea / Coffee. 1 Detox Juice (from any juice bar) optional

 

Calories: men | women

Lunch: 4g BCAA, Green Tea / Coffee. 1 Detox Juice (from any juice bar) optional

Calories: men | women

Dinner: 4g BCAA, Green Tea / Coffee. 1 Detox Juice (from any juice bar) optional

 

Calories:  men | women

Night Snack: 4g BCAA, Green Tea / Coffee. 1 Detox Juice (from any juice bar) optional

 

Calories: men | women

 

TOTAL CALORIES WITHOUT MEAL REPLACEMENT: men | women

Monday, January 19th

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 Shake OR 6 oz Baked Chicken Breast (put parchment paper covering chicken in baking dish to keep moisture in) with 4 oz steamed broccoli and 4 oz steamed cauliflower. 1 cup Cottage Cheese with PB2 Powder to Taste

 

Calories: men | women

Dinner: Meal Replacement or NY Steak with Spinach (6 oz NY Steak with salt, pepper, and garlic, pan fried on a cast iron skillet for 4 min per side and put in the broiler for 4-6 minutes; take the steak out and at 8 oz spinach on the stovetop); 6 oz salad (2 oz spinach, 2 oz baby carrots, 2 oz cucumber, 1 oz goat cheese, 1 oz sliced almonds)

 

Calories:  men | women

Night Snack: Greek Yogurt with Fruit: 1 Cup Greek Yogurt 2 oz sliced banana, 2 oz berry medley, 2 oz sliced apple

 

Calories: men | women

 

TOTAL CALORIES WITHOUT MEAL REPLACEMENT: men | women