Women’s Week 1

Women’s Week 1 Meal Plan

Meal Plan
– Fast for 16-8 hours with a eating window of 8 -6hr
– Eat every 2 to 3 hours after first meal – keep metabolism burning
– Go Light at Night – tapering calories throughout the day
– Eat Lean – Lean protein, fruits, vegetables and healthy fats
– Hydrate! – goal is 1 gallon
– Don’t Fear Fat – Monounsaturated fats that are found in avocados and nuts are good fats

Simple Rules
There are a few rules you need to follow if you want this to work out for you.
First, get plenty of sleep. Sleep is good for you and is a key factor in the body’s recovery process.
Choose an Eating Window You Will Stick To.
Intermittent fasting is a great strategy for increasing your chances of weight loss, but it won’t help if you don’t stick to the plan.
To optimize your rate of weight loss, you will need to develop a schedule that works for you.

Foods To Avoid
During your 5 day slim down you want to eat lower- calorie, easily digestible foods.
The goals are to increase your consumption of fresh, nutritious foods and stay away from processed foods. Because most produce is sprayed with harmful pesticides, choose organic fruits and vegetables when possible.

Phase 1:

Days 1-2
For phase 1 you will start eliminating processed food form your diet. This includes sugar and alcohol. At the point you’ll still be eating meat. By eliminating processed food you’ll be giving your liver a much needed break. Plus, you’ll be removing saturated fats and all the processed sugar from your diet.
Fasted window is 12 hrs. Eating window is 12 hrs.

MORNING DETOX / Before Cardio
1 glass of warm water or hot ( 12 oz)
2 tablespoons apple cider vinegar
2 tablespoon lemon juice
1/2 teaspoon ground ginger
1/4th teaspoon cinnamon
1/4 teaspoon turmeric powder
1 dash cayenne pepper

Breakfast (4-6 hours after you wake up)
“AM” Women’s Peak Performance Multi-Vitamin
+3 egg whites /or +4-oz ground turkey
+ 2 oz avocado
+Mixed veggies include asparagus or broccoli (cook veggies in coconut oil)

Lunch (3 hours later)
4-oz fish / or Chicken breast
+Salad w/ no white dressing
+tomatoes + add veggies
Or
1/2 cup Black beans
+green leafy salad + mixed veggies

Mid Day Snack
Raspberry and Lemon ACV Drink
1 cup water / (sparkling if you like)
2 tablespoons frozen or fresh raspberries / Strawberry/ blue berry mix (blend)
2 tablespoon ACV
1 tablespoon lemon juice
Ice

Dinner (3 hours later)
“PM” Women’s Peak Performance Multi-Vitamin
6 -oz fish , Chicken, lean beef
+Asparagus or broccoli
+mixed veggies

Snack, (Pick 1)
1-Vegetables ( raw- celery, broccoli, carrots)with peanut butter
2- 4 OZ Tuna and Broccoli
3- 1/2 cup Fruit
4- 1oz nuts almonds, pecans, walnuts

Evening Detox Before Bed
1 glass of warm water or hot ( 12 oz)
2 tablespoons apple cider vinegar
2 tablespoon lemon juice
1/2 teaspoon ground ginger
1/4th teaspoon cinnamon
1/4 teaspoon turmeric powder
1 dash cayenne pepper
( optional, small amount of local honey )

1 gallon of water daily:
Protein Shake after workout
Pre-workout and BCAA are ok to use before any workout. ( optional)

Phase 2:

Days 3-4
In this phase we will be eliminating meat and eggs from your diet. Meat isn’t necessarily a bad food, but your body does have to work harder to digest it. Remember, this detox is about giving your body a vacation, You want it to be completely focused on detoxing.

Below are meal options for day 3 and 4 of your cleanse. Choose one in each category as your meal for the day.
Fasted window in 14 hrs. Eating window is 10hrs

Breakfast (4-6 hours after you wake up)
“AM” Women’s Peak Performance Multi-Vitamin
365 Green Drink
2 Scoops FiberWise
1/3 cup Pineapples slices
1 apple
½ large or 1 small stalk celery, chopped
2 cups lightly packed kale leaves or spinach
1 1-inch piece peeled fresh ginger or ground ginger
Ice

Lunch (3 hours later)
Southwestern Salad with black beans
Or
1/2 cup Black beans
+green leafy salad + mixed veggies

Dinner (3 hours later)
“PM” Women’s Peak Performance Multi-Vitamin
Pesto Pasta with spaghetti squash noodles
+Spring mix salad
+asparagus
Or
Vegetable Chili

Snacks
Vegetables ( raw- celery, broccoli, carrots)with peanut butter
1/2 cup Fruit
1oz nuts almonds, pecans, walnuts
1 gallon of water daily:
Protein after workout
Pre-workout and BCAA are ok to use before any workout. (optional)

1 gallon of water daily:
Protein Shake after workout
Pre-workout and BCAA are ok to use before any workout. ( optional)

Phase 3

Day 5
For the final phase you’ll be eating raw foods, below are meal options for day 5 of your cleanse. Fasted window in 16 hrs. Eating window is 8 hrs.

Breakfast (4-6 hours after you wake up)
“AM” Women’s Peak Performance Multi-Vitamin
365 Green Drink
2 Scoops FiberWise
1/3 cup Pineapples slices
1 apple
½ large or 1 small stalk celery, chopped
2 cups lightly packed kale leaves or spinach
1 1-inch piece peeled fresh ginger or ground ginger
Ice

Lunch (3 hours later)
Avocado salad
Or
Spinach and strawberry salad

Dinner
“PM” Women’s Peak Performance Multi-Vitamin
Fresh vegetable spring rolls and
Zucchini noodles
+Asparagus or broccoli

Snack, (Pick 1)
Vegetables ( raw- celery, broccoli, carrots)with peanut butter
1/2 cup Fruit
1oz nuts almonds, pecans, walnuts

1 gallon of water daily:
Protein Shake after workout
Pre-workout and BCAA are ok to use before any workout. ( optional)

Day 6: Begin Week #2 Meal Plan

KEY TIPS
No candy, cake or anything with a lot of sugar .
If you have a sweet tooth get strawberries or grapes.

Proteins:
8-10+ oz. Boneless, skinless, chicken or turkey breast
6 Egg whites
8-10 oz. Fish and shellfish
8-10 oz. Ham slices, fat-free
8-10 oz. Pork tenderloin
1 cup Protein powder
8-10+ oz. Red meat, lean (top sirloin, flank steak)
Soy burger
Tofu 3 oz.
Tuna 3 oz.
Turkey bacon 2 slices
Veggie dog or burger
Tilapia
Lean Ground turkey
Salmon
Lean ground beef
Tuna
Filet Mignon
Greek yogurt
Veggies
Green Beans
Red lettuce
Squash
Broccoli
Cucumber
Celery
Green peppers
Brussels sprout
Asparagus
Kale

Healthy fats:
3 oz. Avocado
1 Tbsp. Canola oil
1 Tbsp. Flaxseed oil
1 Tbsp. Olive oil
1 Tbsp. Fish oil
1 Tbsp. Coconut oil

Condiments:
Mustard
Mrs. Dash
Splenda
Garlic powder
Balsamic Vinaigrette

Carbs:
Quinoa
Yams
Black Beans
Sweet Potato
Whole grain tortilla
Brown rice
Malt o meal
Red potato
Whole Wheat pasta
Oatmeal