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