Custom

Meal Plan
Guide
Grounded8
CrossFit
SAVORY BREAKFAST OATS
INGREDIENTS DIRECTIONS

• ½ cup oatmeal Grease skillet with pam and bring to low­

• 6oz ground turkey medium heat – add ground turkey Once
• 1 handful spinach turkey is about ½ way cooked, drizzle
• ¼ cup water balsamic vinegar atop and then add oats
• Balsamic vinegar and water Continue to cook until turkey is
• Garlic salt to taste done and mixture becomes thick and sticks
together before you add the spinach and
drizzle balsamic vinegar again Remove
from heat after spinach shrivels and then
top with garlic salt to taste
 CAULIFLOWER
BREAKFAST PIZZA
INGREDIENTS
• 1 cup of finely diced
cauliflower
• 1.25 cup egg whites
• ½ cup ground oats
• ½ small tomato
• oregano and salt to taste
DIRECTIONS
Add about ¼ cup water to cauliflower – use
steam­friendly container and cook for about
5 minutes at medium power until soft. Mix
cooked cauliflower, ground oats, eggs &
oregano/salt in bowl Heat skillet to medium
heat, grease with pam, then add egg mixture
and bring to medium­low heat, placing lid on
top to trap steam Wait about 4­5 minutes
then flip mixture and cook until firm. Remove
from heat and top with sliced tomato plus
seasoning of choice
BLUEBERRY CHEESECAKE
BOWL
INGREDIENTS DIRECTIONS

• 1 cup cottage cheese Puree cottage cheese with protein

• ½ scoop vanilla protein powder and stevia in food processor,
• 1 ½ cup frozen berries then add in frozen berries and serve
• 2 stevia packets immediately or for a thicker consistency
place in freezer for 10­15 minutes
 PROTEIN PANCAKES

INGREDIENTS DIRECTIONS

• ½ cup oatmeal Grease skillet with pam and bring to

• ½ cup cottage cheese medium heat Mix ALL ingredients
• 3 egg whites (2/3 cup) together in bowl (or puree in food
• 2 packets of stevia processor) Cook on skillet for about 2
• cinnamon to taste minutes, then flip and leave on heat until
firm. Top with Walden Farms Pancake
Syrup or Cinnamon and Stevia
 THE ULTIMATE
BREAKFAST SANDWICH
INGREDIENTS
• 2­3 slices ezeikiel bread
• 1 cup spinach
• 1 small sliced tomato
• 6 egg whites
DIRECTIONS
Place bread in toaster at desired level Heat
skillet to low­medium heat, grease with
pam, and sautee spinach in pan with
balsamic vinegar until it shrinks, then add
your egg whites and cook until firm Put
eggs between toast when done and add
tomato plus desired sauce (we like siracha
on this one)
 GARLIC SHRIMP
INGREDIENTS
• 6oz shrimp (tails removed)
• ½ tsp salt
• 2 tbsp minced garlic
• 1 cup cubed tomato
• red wine vinegar
• dried basil
• ½ cup white rice
DIRECTIONS
In medium sized bowl, combine the salt,
garlic, tomato, vinegar & basil. Toss the
shrimp in the mixture and thoroughly
coat Heat skillet greased with pam to
medium heat and pour mixture on skillet.
Cook until shrimp is fully colored then
remove from heat and lay atop ½ cup of
white rice.
 TURKEY TACOS
INGREDIENTS
• 6oz lean ground turkey
• 3­4 large pieces of romaine
lettuce (taco ‘shell’)
• ½ cup pico de gallo
• ½ cup wild rice
• ½ tsp garlic powder
• ¼ tsp cayenne pepper
• 1 tsp onion powder
• 1 ½ tsp chili powder
DIRECTIONS
Heat skillet to medium­high heat
(greased with pam) and sautee turkey
with all of the spices listed above until
meat is fully cooked Once cooked add in
the pico de gallo and continue to sautee,
until thoroughly mixed. Remove from
heat and add to ½ cup of rice Evenly
distribute between your lettuce ‘shell’s’
and top with hot sauce of choice if
desired.
CHICKEN VEGGIE STIR-FRY
INGREDIENTS
• 6oz cooked skinless chicken
breast
• ½ cup cooked brown rice
• ½ cup snap peas
• ½ cup broccoli
• Bragg’s Amino Acid Soy
Sauce Alternative
• 1 tsp Garlic Powder
• 1 tsp Onion Powder
• Red Pepper flakes to taste
DIRECTIONS
Chop veggies into smaller pieces and
sautee in skillet at medium heat in
Bragg’s AA, garlic powder, onion powder
& red pepper flakes. Once thoroughly
sautéed (about 3­4 minutes) add
‘shredded’ chicken (torn apart into thin
pieces) and rice to pan Continue to mix
so entire dish is coated in seasoning and
sauce blend then remove from heat and
enjoy with or without added hot sauce
GUILT FREE PULLED PORK
INGREDIENTS
• 6oz shredded pork
• ¼ cup balsamic vinegar
• 1 tbsp worshire sauce
• 1 tbsp minced garlic
• 2 packets stevia
• red pepper flakes to taste
• 2/3 cup mashed sweet
potato
DIRECTIONS
Heat a skillet sprayed with pam to
medium­low heat Combine all
ingredients (minus potato) and then pour
onto skillet Cover and let simmer for 5­6
minutes Remove from heat and pair with
your baked potato Option to top potato
with cinnamon/stevia as well
SWEET SUMMER SALAD
INGREDIENTS DIRECTIONS

• 6 oz cooked skinless In a large bowl – toss spinach, tomatoes,

chicken breast and berries before topping with chicken.
• 2/3 cup mixed berries Use our Apple Cider Vinegarette for
• 2 cups spinach dressing
• Handful of cherry tomatoes
LOADED BAKED POTATO
INGREDIENTS
• 1 small baked potato (about
2/3 cup size)
• 6oz nonfat cottage cheese
• ½ cup pico de gallo
• chopped green onion (1/4
cup)
DIRECTIONS
Bake potato in microwave until cooked
through (poking holes with fork helps)
Layer on cottage cheese once done, and
put under broiler for about 1 minute if
you’d prefer the cheese melted. Top with
salsa and green onion
GRILLED TUNA BURGER &
SALAD
INGREDIENTS
1.5 cans tuna
• 1 egg white
• ½ cup dry oats
• ¼ tsp oregano
• ¼ tsp onion & garlic powder
• ½ cup mixed veggies of
choice
• 2 cups romaine lettuce
• (choice of our 6WC friendly
dressings to top)
DIRECTIONS
Mix together egg white, tuna, oats &
spices and form into shape of a burger.
Cook on greased pan (pam) at a
medium heat for about 3 minutes per
side until finished Serve with a side
salad of lettuce and veggies along with
your choice of dressing
 CHICKEN TACOS
INGREDIENTS
• 6oz cooked skinless chicken
breast
• 1/2 cup black refried beans
• ¼ cup chopped green onion
• ½ cup pico de gallo
• 4 pieces romaine lettuce
• ¼ tsp red pepper flakes
DIRECTIONS
Heat beans in a sauce pan on medium­
low heat until warm. Proceed to mix in
green onion, pico de gallo & red pepper
flakes Remove from heat and evenly
distribute into lettuce ‘shells’ Slice
chicken into thin strips and top into shells
as. Well. Add salt or sauce to your liking
HEALTHY FRIED RICE
INGREDIENTS DIRECTIONS

• ½ cup cooked brown rice Spray a medium sized skillet with pam,
• 3 oz cooked chicken bring to medium heat and add eggs.
• 3 egg whites Continuously scramble eggs and add in
1 cup mixed veggies rice and veggies Shred chicken and add
• 1 tsp onion powder last along with spices. Sautee entire
• 1 tsp chili powder mixture in Bragg’s Soy Sauce
• Bragg’s Soy Sauce Alternative, remove from heat and serve
Alternative
QUINOA CHICKEN SALAD
INGREDIENTS
• 6oz cooked skinless chicken
breasts
• 1/2 cup cooked quinoa
• ½ cup garbanzo beans
• 1 ½ cup fresh kale
• ¼ cup chopped red onion
DRESSING
Juice and zest of one lemon 2 Tbsp.
white wine vinegar 1 tsp. ground cumin
Salt and pepper to taste
DIRECTIONS
Toss all ingredients together and top
with dressing.
Seared Whitefish with
Cous-Cous Cucumber
Salad
INGREDIENTS

• 6oz white fish DIRECTIONS

• 1 cup couscous
• 2 tbsp minced garlic
• 1 cup chopped cucumber
• ½ cup diced red onion
• 2 tbsp fresh lemon juice
• 2 tbsp fresh chopped mint
leaves
Add salt and pepper to both sides of
white fish and set aside. Reheat quinoa
in microwave – then stir in onion, mint,
lemon and lastly cucumber. Serve fish
on the side with fresh squeezed lemon
 THAI BEEF SALAD
INGREDIENTS
• 6 oz lean steak
• 100g baby cos lettuce
hearts
• ½ cup mint and coriander
• ½ cup bean sprouts
• ½ cup tomato
• ½ cucumber, sliced
• ½ red onion, thinly sliced
• 1 tbsp fresh Lime Juice
• 1 tsp Bragg’s soy sauce
alternative
• 1 tsp chilli flakes
DIRECTIONS
Marinate steak in soy sauce, fish
sauce & 1 tbsp lime juice. Cook
steak for 2­3 minutes per side until
cooked to desired texture. Set
aside. Place the tomato, bean
sprouts, cucumber, onion, chilli,
mint, coriander, lime juice in a bowl
and mix well. Thinly slice steak
across the grain and add atop the
vegetable mix.
AVOCADO TUNA SALAD
INGREDIENTS
• ½ avocado
• 1.5 cans tuna
• 1 cup diced tomato
• 1.5 tbsp lime juice
• ½ tsp chili powder
• siracaha chili sauce to taste
DIRECTIONS
Mash avocado and combine with
tuna and tomato Once mashed stir
in the lime juice and chili powder
Top with siracha
Spicy Thai Shrimp Salad
INGREDIENTS DIRECTIONS

• 6 oz jumbo shrimp (without Whisk lime juice, fish sauce, oil,

tail) stevia and crushed red pepper in a
• 1 tablespoons lime juice large bowl. Add shrimp, veggies and
• 1 teaspoon fish sauce fresh herbs if desired. Toss to coat
• 2 tablespoons coconut oil salad
• 2 stevia packets
• 1/2 teaspoon crushed red
pepper
• 2 handfuls of mixed greens
and another veggie of choice
THAI PEANUT CHICKEN
INGREDIENTS
• 6oz skinless chicken breast
• 2 tbsp peanut butter
• 2 tbsp bragg’s soy sauce
alternative
• 1 tbsp lemon juice
• 1 tbsp rice vinegar
• ¼ tsp cayenne pepper
• 1 cup mixed veggies of
choice
DIRECTIONS
In a bowl, combine your peanut
butter (slightly microwaved), Bragg’s
soy sauce, 1 Tbsp, lemon juice, rice
vinegar, cayenne pepper and whisk
until thick.Shred chicken, then toss
chicken and cup of veggies into
peanut sauce, top with salt to taste
and serve
CRISPY CHICKEN AND
BRUSSEL SPROUTS
INGREDIENTS
• 6oz skinless chicken breast
• 1 cup brussel sprouts
(halved)
• 2 tbsp coconut oil
• ¼ tsp garlic powder
• 1 tbsp lemon juice
DIRECTIONS
Preheat oven to 425 degrees Toss brusse
sprouts in mixture of ONE tbsp. coconut
oil, garlic powder, and salt to taste Heat u
skillet for chicken and turn on medium­
high, add the other 1tbsp of coconut oil,
and then fry thinly sliced chicken breast in
oil. Allow the sides to get crispy, once
they are done add in the brussel sprouts
and continue to sauté at a medium low
heat while adding the lemon juice
SEARED SCALLOPS
WITH SPROUTS
INGREDIENTS
•6oz scallops • 2 tbsp olive oil
(divided) • 2 tbsp rice wine
vinegar • 1 cup of diced
brussel sprouts • ½ cup
sauerkraut (optional)
DIRECTIONS
Heat oil in a skillet over medium­high
heat until shimmering. Add shallots and
brussel sprouts, season with salt and
pepper, and cook – continuously stirring
for about 5­6 minutes. Stir in vinegar,
scraping up any brown bits, then
transfer to a plate and set aside
 STIR FRY CABBAGE &
PORK
INGREDIENTS

•• 6oz pork (cooked and

shredded) • 2 tbsp Kerry gold
butter • ½ cup chopped celery
• 2 cups shredded cabbage •
1∕3cup chopped onion •
Bragg’s Soy Sauce
Alternative & salt to taste •
(suggestion: 4 tbsp Bragg’s)

DIRECTIONS

In skillet, heat butter until bubbly

and hot. Add celery to mix and
cook for 1 minute. Add cabbage
and onion and continue frying until
vegetables are tender­crisp (2 ­3
minutes) Add pork and then
continue mixing while you add the
Bragg’s and salt! Stir well and
cook 1 minute longer then remove
from heat and serve
LEAN STUFFED PEPPERS
INGREDIENTS
• 6 oz cooked ground turkey
• 2 tbsp coconut oil
• 1 green pepper
• 1/4 cup onion, chopped
• ½ tbsp. minced garlic
• 1/3 cup diced tomato
• 1 tsp. parsley
• ½ tsp. oregano
• ½ tsp. basil
• ½ tsp. rosemary
• 1 tsp. seasoned salt
DIRECTIONS
Preheat oven to 350 degrees.
Heat skillet and add tbsp. coconut
oil until sizzling. Add all veggies
and spices to skillet and cook for
5­10 minutes, until vegetables are
tender. Add in turkey when
veggies are done. Set Pepper
(seeded) on tray and cut in half, fill
each half with meat mixture Bake
at 350 degrees for about 25­30
minutes
 LEMON BUTTER
ASPARAGUS
INGREDIENTS DIRECTIONS

• ~15 stalks of asparagus Sauté the asparagus in 1tbsp

• 6 oz any white fish coconut oil on skillet When the
(suggestion: yellowtail) asparagus slices are tender
• 1 tbsp lemon juice drizzle lemon juice on top Move
• 1 tbsp coconut oil asparagus to side of skillet and
• 1 tbsp kerrygold butter add 1tbsp butter to pan (turn to
medium­high) Add fish to butter
and cook about 2­3 minutes per
side until crisp and butter has
‘fried’ the fish Add salt to taste,
remove and plate!
 HEALTHY HOLIDAY
COMFORT
INGREDIENTS

• 6oz baked turkey tender

breast
• 2 cups chopped cauliflower •
1/2 cup water
• ½ tbsp. minced garlic
• ½ tsp Italian seasoning
• ¼ tsp salt
• pinch of black pepper
• 1 green onion stalk, optional
• 2 tbsp kerrygold butter

DIRECTIONS

In a small pot, bring about 1 cup of

water to a simmer in a pot, then
add the cauliflower. Cover and
turn the heat to medium. Cook the
cauliflower for 12­15 minutes or
until very tender. Drain and
discard all of the water and add
the butter, spices, salt and pepper,
mash with a masher until it looks
like "mashed potatoes." Top with
chives. Pair with baked turkey
 LEMON AND ALMOND
ROASTED SALAD
INGREDIENTS

• 4 oz skinless chicken
breasts
• 1/3 cup plain greek yogurt
• 1 tablespoons olive oil
• 12 almonds (sliced)
• 1 tbsp lemon juice
• 1 green onion diced
• 1 tbsp cup chopped fresh
parsley
• 1 tablespoon lemon pepper
seasoning
• 1/2 teaspoon coarse sea
salt

DIRECTIONS

Preheat the oven to 400 degrees F. Cover the chicken with all the
seasoning and put in the oven for 20­25 minutes until cooked through
Heat a large skillet over medium­high heat and add the olive oil and add
the almonds to a nonstick skillet. Heat over medium­low heat, stirring
constantly, until the almonds toast and get golden brown and fragrant.
After about 4­5 minutes remove the almonds and let them cool. Place the
chicken, almonds, lemon juice, green onions and parsley in a bowl. Stir to
combine. Fold in the yogurt, stirring until the entire bowl of chicken is
moistened. Season with more salt and pepper if desired.
 LOW CARB BROCOLI
AND TUNA SALAD
INGREDIENTS

• 6 cups broccoli
• ⅓ small onion, chopped
• 1 cup plain greek yogurt
• ½ cup almonds, chopped
• 2 tablespoons red vinegar
• 1.5 can tuna
• salt and pepper to taste
• 1 tsp lemon pepper
• 1 green onion

DIRECTIONS

In a large bowl, combine

broccoli, tuna, onion, and
almonds. In a separate bowl,
mix yogurt, vinegar, and
seasonings, in a small bowl.
Pour dressing over broccoli
mixture and stir until evenly
distributed Cover and
refrigerate for about an hour
until ready to serve.
CHICKEN AND AVOCADO
STUFFED SALAD
INGREDIENTS
• 3 large ripe avocados
• 35 ounces small cooked
shrimp (no tails and thawed)
• 2 tbsp greek yogurt
• 2 tbsp fresh lime juice
• 1 tbsp sriracha or other hot
sauce
• Salt and pepper to taste
DIRECTIONS
Cut avocados in half lengthwise
and remove pit Cut flesh into
chunks and use a spoon to scoop
flesh out into a medium bowl. Add
shrimp, yogurt, lime juice, sriracha
or hot sauce, and salt and pepper
to taste. Toss to combine and
separate into servings (can serve
inside of empty skin if desired) .
HONEY MUSTARD
CHICKEN SALAD
INGREDIENTS DIRECTIONS

• 6oz boneless skinless Put mustard, oil & stevia together

chicken breast in small bowl and whisk until
• 1 bag spinach thoroughly combined. Pour atop
• 2 rip tomatoes bowl of spinach, onion, tomato and
• 1/3 cup red onion chicken. Serve cold with chicken
• 1/3 cup mustard heated
• 8 tbsp olive oil
• 4 stevia packets
 SHAKE RECIPES
BLUEBERRY PIE SMOOTHIE

INGREDIENTS

• 1 scoop vanilla protein

• 2/3 cup mixed frozen berries • 2
handfuls spinach
• 1 cup cold water
• 1 tsp vanilla
• dash of cinnamon
• 2 stevia packets

VANILLA ALMOND SHAKE

INGREDIENTS

• 1 scoop vanilla protein

• 2 tbsp justin’s vanilla almond
butter
• 1 packet stevia
• handful of ice
• 1 cup water
 SHAKE RECIPES
CAKE FOR BREAKFAST

INGREDIENTS

• 1 scoop vanilla protein

• 2/3 cup ground dry oats
• 1 tsp vanilla
• 1 stevia packet
• dash of salt AND sprinkles
• 1 cup water
• handful of ice

PB SANDWICH SHAKE

INGREDIENTS

• 1.5 scoops strawberry or

chocolate protein
• 2 tbsp smooth Peanut Butter
• 1 cup water
• handful of ice
 SAUCES AND DRESSINGS
Balsamic Vinegar Dressing
• 1/2 cup water
• ¼ cup balsamic vinegar
• 2 packets splenda/stevia
• 1 tsp onion salt
• 1 tsp garlic powder
• ¼ tsp dried mustard
Shake well in container and again
before use
Versatile Vinegar Dressing
• 1∕2 cup cold water
• 1∕2 cup white vinegar
• 1∕2 teaspoon salt
• 1∕2 teaspoon dry mustard
• 1∕8 teaspoon pepper
• 1 dash paprika
Variations for Vinegar
Green Onion Dressing
• add 2 or 3 minced green onions.
Dilly Dressing: replace white
vinegar with 1/2 cup malt vinegar. •
­Omit paprika.
• Add 1 1/2 teaspoons dill seed.
‘Honey’ Mustard
• ⅛ cup balsamic vinegar
• ¼ cup yellow or spicy mustard
• 3 packets of stevia
• Mix well and toss into salad
 FLAVORFUL ADD INS
That Actually HELP you lose weight

The consumption of fermented, probiotic foods has

many benefits. The microflora that lives in fermented
foods creates a protective lining in the intestines and
shields it against pathogenic factors, such as salmonella
and E.coli. Indeed, to get that healthy dose of bacteria,
it’s essential to consume top probiotic foods. Basically
they help our guts run smoothly, which is imperative to
weight loss!

• Sauerkraut
• Kimchi
• Pickles

Each of these can come in any array of flavors from

spicy to sweet, so check out your local grocery store and
see what you can find that sparks your interest.
90 MINUTE MEAL
PREP HACK
Step 1 Step 2 Step 3 Step 4
don’t put anything preheat oven to turn music on put week’s poultry and

400
away yet as soon as (music is a must or a potatoes into a glass
you get home with motivating audiobook) baking dishes adding
groceries! only spices. nothing
else.

Step 5 Step 6 Step 7 Step 8

put dish into oven once the oven is at put veggies into put refrigerated items
400. set a timer for freezer/fridge like egg whites away.
35min for chicken and
70min for potatoes

35 min
 Step 9 Step 10
RICE
put rice in rice cooker,
if you have one. if you
do not have one, here put brown rice and
are easy instructions water together in a pot
with a lid. use the ratio
of 1.5 cups water to
1cup dry rice. if you are
making it for the week,
just add up your cooked
rice portions,
1.5 cups water
1cup dry rice
EX
7 days of .5 cups of
cooked brown rice
would be 3.5 cups of
cooked rice. now take
1/3 that amount, and
that will be the
uncooked amount you
need to put into the pot.
Step 12 Step 13
wash out any tupperware place on the counter for
that need to be washed when you take meats out
from the week before
Step 16
eat one meal according to the plan as a nice reward for your hard work
set the heat to maximum,
and bring the rice/water
to a boil uncovered.
then bring it down to a
simmer until all water
is absorbed.
turn off the heat, and
let the rice sit in the
covered pot for another
10 minutes.
take rice out and use a
measuring cup to put it
into your tupperware
for the week. use excess
to feed starving
children or your dog �
Step 14
take meats out and put
them into large tupperware
& put 2 meals worth for the
next day out or make all
your meals at once.
Step 11
PASTA
take water to a boil.
use the ratio of 1.5
cups water to 1 cup
dry rice. if you are
making it for the week,
just add up your
cooked rice portions,
EX
7 days of .5 cups of
cooked brown rice
would be 3.5 cups of
cooked rice. now take
1/3 that amount, and
that will be the
uncooked amount you
need to put into the pot.
in this example, you
would need ~1.25 cups
of uncooked rice with 3
cups of water.
Step 15
put the other ingredients
of meals into prepped
meals for next day or just
put them all into a single
larger container that you
then take from daily to
make the meals for the
next day
 Restaurant

Restaurant
Ordering System
Rule 1) There are a few exceptions but virtually every restaurant's menu can be modified in order to fit a health lifestyle.
Rule 2) You do not HAVE to eat ever. You can always wait until you get home, or back to a hotel. You will not die. Your
metabolism will not slow down.
Rule 3) "Can you GRILL, BAKE, OR STEAM that?" is the question you will ask when ordering food at any restaurant.
Rule 4) For portions, stick with the rough estimate on the top of your plan using your hand.

do not order off the menu. observe what

proteins/carbs/veggies are on the menu,
then choose from there.

Step 1 Step 2
pick your protein skip your fat
(These will be your most likely sources) (These will be your most likely sources)

chicken breast (skinless) we do this because fats on their own are

pork tenderloin difficult to measure and often are used on
jerk chicken top of foods on your meals out. even when
0% greek yogurt asked to put on the side, eyeballing tabl
any white fish spoons etc is a surefire way to get in trouble,
egg whites , so just skip it.
0% cottage cheese
any shellfish
99% lean turkey breast

can you grill, bake, or steam that?"

can you grill, bake, or steam that?
and be sure to leave out any added oils.

STEP 2.5
observe the carbs on the menu - pick anything that can be
cooked without oil. if you do not know, ask!
 Step 3 Step 4
pick your carb pick your veggies
(This one is easy)
1.5 cup mash sweet pot
1 cup cooked white ric steamed asparagus
1.5 cup any berries salad (no dressing, lemon juice,
1 cup cooked brown ric light balsamic)
1.5 cup mash red potat steamed green beans
3 slices ezekiel bread steamed brocoli
1 cup cooked quinoa mixed greens
1 cup pasta (no dressing)
1 cup any beans
2/3 cup (dry) rolled oat
1 cup cooked couscous
1 piece of fruit (fist size)
if not a cold-served veggie: "can you grill,
can you grill, bake, or steam that?"
bake, or steam that?" and be sure to leave
and be sure to leave out any added oils.
out any oils.

STEP 5
skip dessert, appetizers, & alcohol. people want you there because of
who you are… not because of what you drink or eay with them.

they honestly don't care.

if you feel uncomfortable drinking water, simply ask for a seltzer & lime. it has no calories.

FAQ #1)
what if i go over to a friend's house??
(option #1) plan ahead by eating before hand and only lightly eating while you are there
sticking to grilled meats. serve yourself.

(option #2) let them know ahead of time that you are happy to bring some meat over to cook
with t and some vegetables. you can cook together, and bringing food makes you a gener-
ous, nondemanding friend.
Traveling on Track
Remember, while you’re traveling/eating out it’s important to keep your goals
in the forefront of your mind. This is a lifestyle and each new experience
where you are challenged with figuring out how to keep your momentum
while moving toward your goals is a chance to learn and grow! Take
advantage of the opportunity.

Plan In Advance

Plan In Advance
Account for what a
day of eating may
look like ahead of
time. Choose a mix
of foods that you are
able to bring
yourself, as well as
some you may be
eyeballing while out
to eat or in a social
setting.
Ask your hotel for a refrigerator
They must provide
you with this if you
explain you have a
medication that
requires
refrigeration, this
way you can keep
leftovers in there, or
go to a local grocery
store and grab some
fresh fruit/veggies.
If you really want to avoid costs/
eating out, invest in a small
George foreman
I have done this
before and brought it
to a hotel. With this
and a fridge you can
essentially make
fresh proteins on
demand! You can
cook eggs, chicken,
fish, you name it. Get
creative!
 Option 1 Option 2
If you eat out at a restaurant DONE Get comfortable being the person who asks for
a specific order

LOOK UP NUTRITIONAL INFORMATION before
ordering, then decide if you should eat whole, half,
third, or what not. If the restaurant does not offer
nutritional information, look up on MyFitnessPal a
more common restaurant that has a similar dish!
No it will not be 100% accurate, but that’s not
going to make a difference in the long run,
remember…
>
PERFECT Almost any restaurant will provide you with
nonsautéed,baked options at your request.
Simple meat with vegetables and a side salad is
incredibly easy to request anywhere. Stop
letting yourself convince you it’s rude to be
‘picky’ – you deserve an enjoyableexperience
eating out without anxiety!

Easy Packable Foods for Travel/On-the-Go

Quest bars/kind bars Almonds/walnuts/pistachios/ Peanut butter/almond butter
peanuts individual packets

Rice cakes Protein powder Oats (pre-bag mixed with

Protein powder
cinnamon/stevia)

Pre-made protein pancakes Tuna packets Microwavable rice containers

STAY HYDRATED
drink more water than you think you need, carran empty bottle with you on all flights and
wherever you go, often when people travel they feel unusual hunger due to actually being
dehydrated!ESPECIALLY if you’re drinking more alcohol than usual – it is vital that you
still drink your water, as well as EAT. {{PRO TIP: Bring an empty canister with you through
airport security and fill it up before your flight!}}
 Travel Tricks
01
Look up hotels in the area before you book to
see which have kitchens. If you can, get one of
02 these.

If it is unclear on their website, call to ask

of a hotel has a microwave and/or fridge in
the room.
03
If a hotel does not usually have a fridge in
the room, it can sometimes be added.

04
Alternatively, if a hotel does not have a
fridge you can purchase aninexpensive
Styrofoam cooler locally on arrival and
keep it cold using ice from the hotel ice
machine.
05 If a hotel does not have a microwave in the
room you can usually ask the kitchen to
use theirs.

06
Also look online prior to arrival to
determine whether a hotel has a gym that
meets your needs. If you’re unsure, call or
email to ask 07 Before you book, also look online to
determine the locations of the closest
grocery stores (and a gym if this is needed
outside of your hotel).

08
If driving, pack foods in a cooler and bring
with you. You can load them into the hotel
fridge upon arrival.
If flying, precook meats in advance and freeze
09 them. Or freeze whole meals (meat and carbs)
in Ziploc backs and pack. Some report items
staying frozen for up to 15 hours. Doing this
negates the need for ice packs.

Ice packs, if thawed so they contain
liquid, will often need to be thrown out
by security.
Bring Tupperware with you and wash it
in hotel sink upon arrival
If you don’t want to bring a lot of food,
you can ship it ahead of you to meet
you at the hotel.
Most hotels have oatmeal and fruit as
standard items at breakfast. Add eggs
or a protein shake and you’re good to
go. (Obviously depending on what you
actually have on your plan)
10
11 Pack a cooler with you to take as carry-on
so you can eat on the plane.
12
13 Purchase Ziploc steam bags. Good for
cooking vegetables in the microwave.
14
15 If you have a kitchen, get grocery
store/butcher to cut meat into proper
portions.
16
When you arrive in town (or even before)
call Applebee’s, Chili’s,Outback or similar.
They will cook chicken breast and/or other
17 meats and sell as a party platter. Often you
can add some broccoli and orders of
baked potatoes. Typically packaged in foil
containers that can be stored in hotel
fridge
 Habit Forming
Cheat-Sheet Directions

Choose 1 habit at a time Start small. Commit to 42 days Fill one of these sheets
for the designated of putting effort forth out for each habit you
time period to focus on. to build this habit. are looking to build/change.

What are triggers? What are rewards?

A behavior you already do habitually that you
can connect your habit to. Maybe your new
habit is to walk 10 minutes a day, attach this to
brushing your teeth. Meaning, you make it a
habit to walk 10 minutes everyday before you
brush your teeth.
Though the habit in itself is a reward, every
time you complete it do something that will
give you short-term satisfaction. Maybe you
play a song, watch a funny video, or say
something to yourself out loud.

Habit Forming
REDESIGN YOUR HABITS, REBUILD YOUR LIFE

HABIT: TIME:

DAYS COMPLETED (CHECK OFF AS YOU GO)

01 02 03 04 05 06 07 08 09 10
 11 12 13 14 15 16 17 18 19 20
21 22 23 24 25 26 27 28 29 30

Triggers
(WHEN THIS HAPPENS, I WILL COMPLETE MY HABIT)
Rewards
(EVERY TIME I COMPLETE THIS HABIT I WILL DO THIS)

What’s My Why? What will it cost me if I don’t form this habit?

#Wins When you don’t feel like it….

(EVERYTIME YOU DO SOMETHING TO REINFORCE (TRIGGER EMOTION THROUGH THESE REINFORCERS!)
YOUR HABIT WRITE IT DOWN)
 I’m feeling stuffed? Is that normal?
Totally normal. It is the result of switching to more nutrient dense foods. They are
more voluminous in nature, but are not calorie dense. Example:
6 egg whites has about

125 calories
in it. It’s a TON of volume, but not that calorie dense. Don’t confuse
being full for getting fatter.

I can’t poop. What should I do?

Add in more veggies

OR add in psyllium husk (cheap fiber supplement) or Metamucil
a couple times/day. If you can’t do the veggies, try one of the
other two.

I’m having trouble eating all the food. What should I do?
We want you to eat all the food. Try to get it in. If you need to spread it out
throughout the day, go for it. We just want you to focus on getting the
total daily amount in. If you extend your breakfast into mid morning, not
an issue. If you still can’t fit it all in, drop some of your carbs out. Just
focus on getting in the protein/veggies/fats. ALWAYS EAT YOUR
PROTEIN.

I’m getting tired during workouts,

Can I have XXXX, even though it isn’t
on the plan?
No. Please don’t ask. We have a pretty inclusive
plan. Make sure to reference the condiments
and flavor enhancers section. If it is calorie free,
go for it. Otherwise, stick to the list.
I’m getting tired during workouts,
what can I take for energy?
Caffeine Pre-workout

Sleep more Make sure
you are eating all of your
carbs before you
workout. If you have more after you workout you
can “Steal” some from there
and eat them
before.

My weight loss is slowing down, should I cut the protein?

NO!! You never cut protein. Ever. Protein is the most essential
macronutrient for body recomposition. You need it in order to recover
from workouts, help build and maintain muscle, and it is also a very
inefficient energy source (meaning, it doesn’t break down into energy
nearlyas well as fat or carbs, SO you don’t really get FAT from eating
protein.) So don’t cut it!!

Why is there no fruit on this meal plan?

There is some fruit. Check under carbs. We have had 100’s people go through
this program.We cut it out because adding fruit, which tend to be high in sugar,
caused people to crave…you guessed it…more sugar. So we had many people
end up binging on fruit because it felt like a less guilty way of binging. But do
not make this mistake, it is still too much sugar and can impede your weight
loss goals. Additionally, fructose tends to refuel liver sugar stores instead of
muscle. And since we are on a limited carb intake, we would much prefer that
you get your carb intake from starch sources.
 My MINDBODY App isn’t working, I’m so tired of eating chicken every meal;
can I still come to class? can I mix and match?
Yes. You need to come to class. Just come in and we Absolutely. You can split your portion between two
can resolve it. It is one of two things: (1Your billing is different things from the same list. Example:
not up to date 2) Your email is spelled wrong in our 1 protein could be 3 oz chicken 3 egg whites OR .5 scoop
system (more likely.) protein and .75 cup of greek yogurt
OR 3oz fish + 3 oz shrimp. Also – make sure you are
using the whole list, that is why it is there.
Give yourself some variety and post on the group asking
for recipes. We are all willing and
ready to help.
APPROVED

My schedule forces me to eat dinner close to bed time, isn’t eating

before bed bad for you?
Nope. Oprah invented that concept a long time ago. Nothing about eating later in
the dayinstead of earlier inherently makes you fatter. If you cut out eating (bad)
foods (which you usually did at night), then cutting out eating badly NOT the time
of day, will be the reason it works for you. But since this plan is entirely controlled
for total intake, it is not an issue. Our workouts are also very depleting, which
means that you have muscle and liver stores that need replenishing. They will
always take priority over fat as long as they are empty. So don’t stress, eat your
dinner whenever you get back, especially if you workout late at night.

I am a vegetarian, are beans and quinoa good enough.

NO. They are not a sufficient protein sourc

80% carbs 20% protein

at best. So,you would need

~3000-4000 calories
of those sources to get the sufficient amount of protein (not a good
strategy for weight loss). You will need to get your protein from
shakes, eggs, anddairy, (and fish if you are a pescatarian).
 Can I use a shake instead of a normal protein for a meal?
Yes. But try not to replace more than one meal per day like that unless you are a
vegan. If you are a vegan, then we recommend having several different types of
shakes from different sources to give your body and digestive tract some variety.

I can’t do dairy, can I have the My schedule changed, I wont be able

How do the shakes work? I am leaving for 5 days in the middle
shakes? to make my normal class time,
of the challenge, what should I do?
can I come toanother time?

1 scoop with water unless
otherwise indicated on your
plan. Have as much water as
you like with the shake. If you
keep feeling hungry, add more
water to your shakes.
Yes you can. I too am lactose
intolerant. I can do the shakes
without any problem. Lactose is
removed during the isolation
process. Unless you have an
actual allergy to WHEY protein
itself,in which case, you won’t
be able to, but that is far more
rare.
Double up on workouts before Totally fine. Come to whichever
the challenge and after and class you want. No need to tell
pack your meals with you. Get us. Just scan in, and you are
someworkouts in to the best of good to go.
your ability while you are away.
Stick to eating at grocery stores
fromthe ready-made section OR
lean meat and veggies when you
go out.

I haven’t been losing weight, should I cut out all my carbs?

NO. Let us make those adjustments. It works in the short term but can really kill
your progress inthe long term. You need carbs to stimulate your metabolism (they
help with thyroid conversionin your liver). If you don’t have them, that conversion
rate slows down and voila, lower metabolism = less fat burned over the long haul.

Can I have any vegetables that aren’t on the “Don’t List”?

Yes. Keep them green and leafy. This is the only place where we are all good with
otherveggies. Stay away from gourdes though (squashes, egg plants etc). Stick to
Green and leafy.

Should I eat only organic food?

Entirely up to you. Weight loss isn’t affected by whether the food is organic. Long
term health,may be. So that choice is up to you. But if you are strapped for cash,
keep it regular, it won’t impact your weight loss in any way.
 Should I cut out all of my salt?
No. Totally unnecessary and not recommended. You need salt because you are
sweating. Youneed it because it helps a lot of the processes involved in fat loss.
Salt should only be a consideration the final day before your weigh-in.

How much water should I drink?

program works so well. Keep your pee clear. If you are feeling stuffed, then cut it
back a little,but otherwise, drink away. 120 oz/day is a good goal to shoot for.
Don’t forget to “Hyper- Hydrate” four times a day starting when you first wake up.

If I lost 7bs+ in my first week, is that bad? Are there cheat days/meals?
Nope. We have 42 days to do this. Ain’t no time to
Not at all. A lot of times you lose a lot of water in the
cheat!
first week. And if you weighed in on a full
stomach, and later in the day, those will all be things
that initially impact your weight loss. But
otherwise, that’s great. Keep it up.

I want to tone my XXX, should I do extra

Can I juice?
You can juice green leafy veggies. Keep it to under
4-5oz of juice (counts as your carb). It is
very sugary, even with veggies. So keep it once/day if
you must. It would be my preference that
you don’t and just chew your veggies.
XXX that I read in X magazine or my friend
told me to do X?
You guessed it…nope! Fat loss is the only way to “tone”
anything. You may have the sweetest 6-pack in the world,
but if you have high fat levels, no one will be able to see
them. So your major toning exercise will be focused on
controlling what you eat. Muscle is the only other thing
that adds “tone” to a body part, and that takes a lot longer
to build. So just remember, abs are made in the kitchen, not
in the gym.

What is the Requirements for the PRO Shake?

Less than 1 gram of Sugar Even better…

Your PRO powder has 5 grams or more
of BCAA (Branched Chain Amino Acids)
this will helpyour body to burn fat and
Less than 1 gram of Fat keep muscle.
Isolate
especially if you are lactose
Less than 10 grams of Carbs intolerant
Hydrolyzed
20 or More grams of PRO per serving even better.
 BULKING BLUEPRINT
Know The Rules

step 1
1 2 3 4 5

You ate not special.If the

scale is not moving,
Drink at least Chew less you simply need to add even
Drink your calories 1 gallon/day of fluIds Eat faster
more food,it WILL move

ingredients

step 2
1 2 3 4 5 6

2 scoops
protien powder 20z whole milk 1/2 tsp salt, 3Tb sugar 2 bananas/whole fruit Hand full of spinach 3 TB peanut butter

2 x super shake super shake

Replace standard shake with super shake 2x/day

ingredients

step 3
1 2 3 4

Add slices of straw berries Eat 2 sandwhiches per day

2 slices of bread 4 TB of PB per sandwhich or banana if gains are slow one with each shake

2 x PB Sandwich
once you have plateaued from gaining weight from the shakes
time to add rocket fuel. 2x/day with shakes
 priceless pasta

step 4
When it stalls again and it will.
kick gains into overdrive with
the magic of pasta.Swap your
dinner out for this booster pack

Swap For Dinner

1 2

1/2 Lb Pasta (Penne &

Rotelle are the
1/2 jar red pasta sauce easiest to stomach)

1-way ticket to gainsville

step 5
Don’t celebrate too soon! You
need to maintain
this weight for 8 weeks to make it
stick, Go back to the
last increment that made you
maintain weight and stay
there for 2 months while still
training hard