Fit Body Boot Camp 14 Day Fat Flush Meal Plan Daily Meal Plan - Monday Breakfast Milk, calcium fortified, cow's, fluid, skim or nonfat : 1 cup : 86 cal Banana, raw : 1 medium (7" to 7-7/8" long) : 109 cal Multi Grain Cheerios : 1 cup : 99 cal Calories: 294

Carb=62g Prot=12g Fat=2g

Lunch Salad dressing, low-calorie : 1 Typical Serving : 41 cal Tomatoes, raw : 1-1/3 small whole (2-2/5" dia) : 25 cal Mixed salad greens, raw : 3 cup, shredded or chopped : 27 cal Orange, raw : 1 small (2-3/8" dia) : 45 cal Carrots, raw : 2-4/5 medium strip or stick : 5 cal Calories: 143

Carb=27g Prot=4.9g Fat=3.9g

Dinner Broccoli, cooked, NS as to form, fat not added in cooking : 1 cup, flowerets : 27 cal Salad dressing, low-calorie : 1 tablespoon : 21 cal Mixed salad greens, raw : 3 cup, shredded or chopped : 27 cal Turkey : 3 oz, boneless, cooked : 175 cal Calories: 250

Carb=12g Prot=29g Fat=10g

Snacks Yogurt, plain, nonfat milk : 1 8 oz container : 127 cal Strawberries, raw : 6 medium (1-1/4" dia) : 22 cal Almonds : 1/3 cup : 277 cal Apple, raw : 1 medium (2-3/4" dia) (approx 3 per lb) : 81 cal Calories: 506

Carb=53g Prot=23g Fat=26g

Total Calories: 1194

Carb=154g Prot=69g Fat=42g

Omega 3 Supplement by Ascenta Nutra Sea 6,000mg/day Water: 3 Litres Minimum per day, 4 Litres on workout days

Water: 3 Litres Minim

Fit Body Boot Camp 14 Day Fat Flush Meal Plan Daily Meal Plan - Tuesday Breakfast Milk, calcium fortified, cow's, fluid, skim or nonfat : 3/4 cup : 65 cal Wheat germ, plain : 28.35g : 108 cal Strawberries, raw : 8 medium (1-1/4" dia) : 29 cal Multi Grain Cheerios : 7/8 cup : 86 cal Calories: 288

Carb=50g Prot=17g Fat=4.6g

Lunch Tomatoes, raw : 1/2 medium whole (2-3/5" dia) : 13 cal Milk, calcium fortified, cow's, fluid, skim or nonfat : 3/4 cup : 65 cal Broccoli, raw : 1/4 cup, chopped : 6 cal Almonds : 1 Typical Serving : 165 cal Mixed salad greens, raw : 2 cup, shredded or chopped : 18 cal Calories: 267

Carb=22g Prot=15g Fat=16g

Dinner Milk, calcium fortified, cow's, fluid, skim or nonfat : 3/4 cup : 65 cal Salmon, baked or broiled : 141.75g : 243 cal Vinegar : 1/8 cup : 4 cal Spinach, cooked, from fresh, fat not added in cooking : 1 cup, fresh : 41 cal Lemon juice, fresh : 2 Juice of 1 wedge or slice : 3 cal Calories: 357

Carb=19g Prot=46g Fat=12g

Snacks Peanut butter : 1 tablespoon : 95 cal Banana, raw : 1 medium (7" to 7-7/8" long) : 109 cal Celery, raw : 4 large stalk (11" - 12" long) : 41 cal Calories: 244

Carb=40g Prot=7.2g Fat=9.1g

Total Calories: 1156

Carb=131g Prot=85g Fat=41g

Omega 3 Supplement by Ascenta Nutra Sea 6,000mg/day Water: 3 Litres Minimum per day, 4 Litres on workout days

Fit Body Boot Camp 14 Day Fat Flush Meal Plan Daily Meal Plan - Wednesday Breakfast Blueberries, raw : 1/4 cup : 20 cal Oatmeal, cooked, instant, fat not added in cooking : 1/2 cup, cooked : 113 cal Milk, cow's, fluid, lactose reduced, nonfat, fortified with calcium : 1-1/2 cup : 130 cal Wheat germ, plain : 28.35g : 108 cal Calories: 371

Carb=57g Prot=26g Fat=5.7g

Lunch Bread, pita, whole wheat, 100% : 1 small pita (4" dia) : 74 cal Pepper, sweet, green, raw : 1 cup, sliced : 25 cal Salsa, red, uncooked : 1 Typical Serving : 3 cal Avocado, raw : 4 slice : 64 cal Tomatoes, raw : 33 cherry : 118 cal Calories: 284

Carb=51g Prot=9.2g Fat=8.9g

Dinner Tuna, canned, water pack : 1/4 cup, NFS : 40 cal Sweetpotato, baked, peel not eaten, fat not added in cooking : 1 small : 61 cal Spinach, raw : 1 cup : 7 cal Pepper, sweet, red, raw : 1/2 cup, chopped : 20 cal Calories: 128

Carb=20g Prot=11g Fat=0.59g

Snacks Yogurt, plain, nonfat milk : 1 8 oz container : 127 cal Banana, raw : 3 linear inch : 44 cal Peanut butter, low sodium : 1 tablespoon : 95 cal Wheat germ, plain : 1/2 cup : 216 cal Calories: 481

Carb=60g Prot=34g Fat=15g

Total Calories: 1265

Carb=188g Prot=80g Fat=30g

Omega 3 Supplement by Ascenta Nutra Sea 6,000mg/day Water: 3 Litres Minimum per day, 4 Litres on workout days

Fit Body Boot Camp 14 Day Fat Flush Meal Plan Daily Meal Plan - Thursday Breakfast Milk, calcium fortified, cow's, fluid, skim or nonfat : 1 cup : 86 cal Multi Grain Cheerios : 1 Typical Serving : 99 cal Coffee, made from ground, regular : 1 mug (8 fl oz) : 5 cal Grapefruit, raw : 1/2 medium (approx 4" dia) : 41 cal Calories: 231

Carb=46g Prot=11g Fat=1.6g

Lunch Mixed salad greens, raw : 6 cup, shredded or chopped : 55 cal Bread, whole wheat, 100% : 1 thin slice : 57 cal Peanut butter : 1 tablespoon : 95 cal Italian dressing, low calorie : 1 tablespoon : 16 cal Calories: 222

Carb=24g Prot=12g Fat=11g

Dinner Chicken, breast, broiled, skin not eaten : 2-7/8 oz, boneless, cooked, skinless : 132 cal Broccoli, cooked, NS as to form, fat not added in cooking : 1 cup, flowerets : 27 cal Salad w/ assorted vegetables incld tomatoes &/or carrots, no dressing : 4 cup : 52 cal Italian dressing, reduced calorie, fat-free : 1 tablespoon : 6 cal Rice, white, cooked, instant, fat not added in cooking : 1/3 cup, cooked : 53 cal Calories: 271

Carb=28g Prot=32g Fat=4.3g

Snacks Yogurt, plain, nonfat milk : 1 8 oz container : 127 cal Banana, raw : 1 medium (7" to 7-7/8" long) : 109 cal Carrots, raw : 15 baby carrot : 65 cal Almonds : 1 Typical Serving : 165 cal Grapes, raw, NS as to type : 15 grape, seedless : 53 cal Calories: 518

Carb=79g Prot=22g Fat=16g

Total Calories: 1242

Carb=178g Prot=76g Fat=34g

Omega 3 Supplement by Ascenta Nutra Sea 6,000mg/day Water: 3 Litres Minimum per day, 4 Litres on workout days

Fit Body Boot Camp 14 Day Fat Flush Meal Plan Daily Meal Plan - Friday Breakfast Oatmeal, cooked, instant, fat not added in cooking : 2/3 cup, cooked : 151 cal Milk, cow's, fluid, skim or nonfat, 0.5% or less butterfat : 1 cup : 86 cal Banana, raw : 1 small (6" to 6-7/8" long) : 93 cal Calories: 329

Carb=62g Prot=16g Fat=3.4g

Lunch Italian dressing, made with vinegar and oil : 1 tablespoon : 69 cal Enchilada with chicken and cheese, no beans, tomato- based sauce : 1/2 cup : 200 cal Mixed salad greens, raw : 6 cup, shredded or chopped : 55 cal Calories: 323

Carb=28g Prot=17g Fat=18g

Dinner Salad w/ assorted vegetables incld tomatoes &/or carrots, no dressing : 4 cup : 52 cal Broccoli, cooked, NS as to form, fat not added in cooking : 1 cup, flowerets : 27 cal Chicken, breast, broiled, skin not eaten : 2-7/8 oz, boneless, cooked, skinless : 132 cal Calories: 211

Carb=16g Prot=30g Fat=3.9g

Snacks Almonds : 1/4 cup : 208 cal Yogurt, plain, nonfat milk : 1 8 oz container : 127 cal Banana, raw : 1 small (6" to 6-7/8" long) : 93 cal Calories: 427

Carb=48g Prot=21g Fat=19g

Total Calories: 1290

Carb=154g Prot=84g Fat=45g

Omega 3 Supplement by Ascenta Nutra Sea 6,000mg/day Water: 3 Litres Minimum per day, 4 Litres on workout days

Fit Body Boot Camp 14 Day Fat Flush Meal Plan Daily Meal Plan - Saturday Breakfast Cheerios : 1 cup : 102 cal Milk, calcium fortified, cow's, fluid, skim or nonfat : 1 cup : 86 cal Calories: 189

Carb=31g Prot=11g Fat=2.1g

Lunch Carrots, raw : 20 baby carrot : 86 cal Chicken, breast, broiled, skin not eaten : 3 oz, boneless, cooked, skinless : 137 cal Italian dressing, low calorie : 1 tablespoon : 16 cal Mixed salad greens, raw : 3 cup, shredded or chopped : 27 cal Calories: 267

Carb=26g Prot=31g Fat=5.2g

Dinner Spaghetti with tomato sauce, meatless : 1 cup : 229 cal Mixed salad greens, raw : 3 cup, shredded or chopped : 27 cal Italian dressing, low calorie : 1 tablespoon : 16 cal Calories: 273

Carb=47g Prot=9.7g Fat=5.5g

Snacks Almonds : 1/4 cup : 208 cal Blueberries, raw : 1/4 cup : 20 cal Yogurt, plain, nonfat milk : 1 8 oz container : 127 cal Strawberries, raw : 1 cup, whole : 43 cal Carrots, raw : 10 baby carrot : 43 cal Calories: 441

Carb=50g Prot=22g Fat=20g

Total Calories: 1169

Carb=154g Prot=74g Fat=33g

Omega 3 Supplement by Ascenta Nutra Sea 6,000mg/day Water: 3 Litres Minimum per day, 4 Litres on workout days

Fit Body Boot Camp 14 Day Fat Flush Meal Plan Daily Meal Plan - Sunday Breakfast Oatmeal, cooked, instant, fat not added in cooking : 1 cup, cooked : 226 cal Banana, raw : 1 medium (7" to 7-7/8" long) : 109 cal Calories: 335

Carb=67g Prot=11g Fat=4.3g

Lunch Black, brown, or Bayo beans, dry, cooked, fat not added in cooking : 1/2 cup : 99 cal Salad w/ assorted vegetables incld tomatoes &/or carrots, no dressing : 2 cup : 26 cal Hummus : 1 tablespoon : 26 cal Calories: 150

Carb=26g Prot=8.3g Fat=2g

Dinner Carrots, cooked, from fresh, fat not added in cooking : 1/2 cup, sliced : 35 cal Olive oil : 1/3 tablespoon : 40 cal Broccoli, cooked, from fresh, fat not added in cooking : 1 cup, fresh, cut stalks : 43 cal Peppers, red, cooked, fat not added in cooking : 1/2 medium pepper : 16 cal Cauliflower, cooked, from fresh, fat not added in cooking : 1/2 cup, pieces : 14 cal Rice, brown, cooked, regular, fat not added in cooking : 3/4 cup, cooked : 161 cal Beef steak, broiled/baked, lean only eaten : 4 oz, boneless, cooked, lean only : 224 cal Calories: 533

Carb=56g Prot=44g Fat=16g

Snacks Almonds : 1/2 Typical Serving : 82 cal Apple, raw : 1 medium (2-3/4" dia) (approx 3 per lb) : 81 cal Calories: 164

Carb=24g Prot=3.1g Fat=7.8g

Total Calories: 1182

Carb=173g Prot=66g Fat=30g

Omega 3 Supplement by Ascenta Nutra Sea 6,000mg/day Water: 3 Litres Minimum per day, 4 Litres on workout days