Diet Plan

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