Women’s Week 2 Meal Plan

Meal Plan  
–  Fast for 14-6 hours with a eating window of  8-10hr 
–  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.

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 

4-6 hours after you wake up 
Meal 1
-“AM” Women’s Peak Performance Multi-Vitamin
Option 1:
+3 egg whites    
+4-6oz ground turkey or 4-6 strips of  bacon    
+ 2.5oz avocado   
+Mixed veggies include asparagus or broccoli (cook veggies in coconut oil)

Option2:
Sandwich – Eggs or 5 egg whites ( cook in olive oil) 
Lean turkey / grass fed beef or bacon
Tomatoes+ avocados+ lettuces
add Veggies ( unlimited)

Option 3:
Elevate, ProFlex, or GC Control Shake
+ Black or Blueberries 

Option 4:
6- 8oz chicken breast or 6-8oz white fish
+ veggies unlimited or salad + 4oz avocado +1/2  Brown rice or 1/2 Yam

Meal 2
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 

Meal 3 (light snack)
2.5oz tuna / 1 cup broccoli 
Or + hand full of almonds or Macadamia nuts 

Meal 4*  
-“PM” Women’s Peak Performance Multi-Vitamin
-6-8 oz White fish or Chicken Breast (Lean beef or salmon is ok here)
+Salad
+Veggies unlimited 

*Twice a week eat anything you want for your last meal as long as you stuck to your program for the previous meals that day.

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
–Post Workout: Elevate, ProFlex, or GC Control Protein Shake
-Pre-workout  and BCAA are ok to use before any workout. ( optional)  

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