Shred - The Revolutionary Diet 6 Weeks 4 Inches 2 Sizes (14 page)

1 milk shake

1 fruit smoothie

1 protein shake

1 veggie shake (You can use any veggies you want.)

• 1 piece of fruit

• Choose one of the following beverages:

One 12-ounce can of diet soda

1 cup of lemonade (freshly squeezed preferred)

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of juice (not from concentrate)

1 cup of unsweetened iced tea or any other type of tea

1 cup of low-fat, reduced-fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk

SNACK 2

• 150 calories or less

MEAL 3

• Choose one of the following. Your choice must not exceed 200 calories. Try to choose something different from what you had in meal 2 if you can. You don’t have to, but try.

1 milk shake

1 fruit smoothie

1 protein shake

1 veggie shake (You can use any veggies you want.)

1 bowl of soup (no potatoes, no cream) Good choices are chicken noodle, vegetable, lentil, chickpea, split pea, black bean, tomato bisque, etc. Be careful of sodium content!

• Choose one of the following beverages:

One 12-ounce can of diet soda

1 cup of lemonade (freshly squeezed preferred)

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of juice (not from concentrate)

1 cup of unsweetened iced tea or any other type of tea

1 cup of low-fat, reduced-fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk

SNACK 3

• 100 calories or less

MEAL 4

• Choose one of the following. Your choice must not exceed 200 calories. Try to choose something different from what you had in meal 3 if you can. You don’t have to, but try.

1 milk shake

1 fruit smoothie

1 protein shake

1 veggie shake (You can use any veggies you want.)

1 bowl of soup (no potatoes, no cream). Good choices are chicken noodle, vegetable, lentil, chickpea, split pea, black bean, tomato bisque, etc. Be careful of sodium content!

• 1 serving of veggies (Remember, the serving size is the size of your fist!)

• Choose one of the following beverages:

One 12-ounce can of diet soda

1 cup of lemonade (freshly squeezed preferred)

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of juice (not from concentrate)

1 cup of unsweetened iced tea or any other type of tea

1 cup of low-fat, reduced-fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk

EXERCISE

• Amount of exercise today: Minimum 30 minutes. If you want to do more, all the better! Work as hard as you can!

• Choose from this list of cardiovascular exercises. If you need to break up the time into two workout sessions, that’s completely acceptable. What’s most important is that you actually perform the exercise for the minimum amount of time indicated. Work hard!

Jogging outside

Walking/running on treadmill

Elliptical machine

Stationary or mobile bicycle

Swimming laps

Stair climber

225 jump rope revolutions

Treadmill walk/run intervals

Zumba or other type of aerobics

Spinning class

Other high-intensity cardio programs

Rowing machine

SHRED WEEK 3, DAY 4

MEAL 1

• 1 cup of lemon water. Pour 8 ounces of water, either hot or cold. Squeeze the juice from half a lemon directly into the water. If you prefer, add ½ teaspoon of sugar. Mix well and drink.

• 1 cup of raspberries, sliced strawberries, blueberries, or blackberries

• Choose one of the following. Your choice must be 200 calories or less and no sugar added.

1 fruit smoothie

1 protein shake

SNACK 1

• 100 calories or less

MEAL 2

• Choose one of the following. Your choice must be 200 calories or less and no sugar added. Try to choose something different from meal 1.

1 fruit smoothie

1 protein shake

1 veggie shake

• 1 piece of fruit
or
1 serving of veggies

• Choose one of the following beverages:

One 12-ounce can of diet soda

1 cup of lemonade (freshly squeezed preferred)

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of juice (not from concentrate)

1 cup of unsweetened iced tea or any other type of tea

1 cup of low-fat, reduced-fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk

SNACK 2

• 150 calories or less

MEAL 3

• 1 bowl of soup (no potatoes, no cream). Good choices are chicken noodle, vegetable, lentil, chickpea, split pea, black bean, tomato bisque, etc. Be careful of sodium content!

• 1 piece of fruit
or
1 serving of veggies

• Choose one of the following beverages. Choose a different beverage from the one you chose with meal 2.

One 12-ounce can of diet soda

1 cup of lemonade (freshly squeezed preferred)

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of juice (not from concentrate)

1 cup of unsweetened iced tea or any other type of tea

1 cup of low-fat, reduced-fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk

SNACK 3

• 100 calories or less

MEAL 4

• Choose one of the following:

5-ounce piece of lean beef (no frying)

5-ounce piece of chicken (no skin, no frying)

5-ounce piece of fish (no frying)

5-ounce piece of turkey (no skin, no frying)

1 cup of spaghetti and meatballs

(5 ounces is about the size of a deck and a half of playing cards.)

• 1 serving of veggies

• Half of a baked sweet potato (no whipped cream or other additions; you can add 1 teaspoon of butter)
or
½ cup of rice (brown preferred, but you can have white if you choose)

• Choose one of the following beverages. Choose a different beverage from what you chose for meals 2 and 3.

One 12-ounce can of diet soda

1 cup of lemonade (freshly squeezed preferred)

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of juice (not from concentrate)

1 cup of unsweetened iced tea or any other type of tea

1 cup of low-fat, reduced-fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk

EXERCISE

Rest Day. But if you’re inspired to do something, by all means go and do it. Every minute of exercise burns more calories and gets you closer to your goal. You might even try playing a sport, which can be a fun way to burn calories without feeling like you’re actually working out.

SHRED WEEK 3, DAY 5

MEAL 1

• 1 cup of lemon water. Pour 8 ounces of water, either hot or cold. Squeeze the juice from half a lemon directly into the water. If you prefer, add ½ teaspoon of sugar. Mix well and drink.

• Choose one of the following. Your choice must be 200 calories or less and no sugar added.

1 fruit smoothie

1 protein shake

1 veggie shake

SNACK 1

• 150 calories or less

MEAL 2

• Choose one of the following. Your choice must be less than 300 calories and no sugar added. Try to choose something different from your choice for meal 1.

1 fruit smoothie

1 protein shake

1 veggie shake

• 1 piece of fruit
or
1 serving of veggies

• Choose one of the following beverages:

One 12-ounce can of diet soda

1 cup of lemonade (freshly squeezed preferred)

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of juice (not from concentrate)

1 cup of unsweetened iced tea or any other type of tea

1 cup of low-fat, reduced-fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk

SNACK 2

• 150 calories or less

MEAL 3

• 1 small green garden salad (Only 3 tablespoons of fat-free dressing, no bacon bits, no croutons. Keep it clean.)

• 1 chicken or turkey sandwich on 100-percent whole-wheat or 100-percent whole-grain bread; lettuce, tomato, 1 slice of cheese, and 1 teaspoon of mustard or mayo if desired. (You can always substitute a medium salad for a meal. Just remember only 3 tablespoons of fat-free dressing, no bacon bits, no croutons. Keep it clean.)

• Choose one of the following beverages. Choose a different beverage from the one you chose in meal 2.

One 12-ounce can of diet soda

1 cup of lemonade (freshly squeezed preferred)

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of juice (not from concentrate)

1 cup of unsweetened iced tea or any other type of tea

1 cup of low-fat, reduced-fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk

SNACK 3

• 150 calories or less

MEAL 4

• Choose one of the following. Your choice must be 200 calories or less and no sugar added. Try to choose something different from what you chose for meal 2.

1 fruit smoothie

1 protein shake

1 veggie shake

1 bowl of soup (no potatoes, no cream). Good choices are chicken noodle, vegetable, lentil, chickpea, split pea, black bean, tomato bisque, etc. Be careful of sodium content!

• 1 serving of fruit
or
1 serving of veggies

• Choose one of the following beverages. Choose a different beverage from what you chose with meals 2 and 3.

One 12-ounce can of diet soda

1 cup of lemonade (freshly squeezed preferred)

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of juice (not from concentrate)

1 cup of unsweetened iced tea or any other type of tea

1 cup of low-fat, reduced-fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk

SNACK 4

• 100 calories or less

EXERCISE

• Amount of exercise today: Minimum 40 minutes. If you want to do more, all the better! Work as hard as you can!

• Choose from this list of cardiovascular exercises. If you need to break up the time into two workout sessions, that’s completely acceptable. What’s most important is that you actually perform the exercise for the minimum amount of time indicated. Work hard!

Jogging outside

Walking/running on treadmill

Elliptical machine

Stationary or mobile bicycle

Swimming laps

Stair climber

225 jump rope revolutions

Treadmill walk/run intervals

Zumba or other type of aerobics

Spinning class

Other high-intensity cardio programs

Rowing machine

SHRED WEEK 3, DAY 6

MEAL 1

• 1 cup of lemon water. Pour 8 ounces of water, either hot or cold. Squeeze the juice of half a lemon directly into the water. If you prefer, add ½ teaspoon of sugar. Mix well and drink.

• 1 piece of fruit

• Choose one of the following:

1 small bowl of oatmeal (1½cups cooked)

2 egg whites
or
1 egg-white omelet with diced veggies (made with 2 egg whites max)

1 small bowl of sugar-free cereal with fat-free, skim, or 1-percent fat milk

1 grilled cheese on 100-percent whole-grain or 100-percent whole-wheat bread

• 1 cup of fresh juice

SNACK 1

• 100 calories or less

MEAL 2

• Choose one of the following. Your choice must be 200 calories or less.

1 fruit smoothie

1 protein shake

1 veggie shake

1 bowl of soup (no potatoes, no cream sauces, no meat). Good choices are vegetable, lentil, chickpea, split pea, black bean, tomato bisque, etc. Be careful of sodium content!

• 1 piece of fruit
or
1 serving of veggies

• Choose one of the following beverages:

One 12-ounce can of diet soda

1 cup of lemonade (freshly squeezed preferred)

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of juice (not from concentrate)

1 cup of unsweetened iced tea or any other type of tea

1 cup of low-fat, reduced-fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk

SNACK 2

• 100 calories or less

MEAL 3

• Choose one of the following. Your choice must be 200 calories or less. Try to choose something different from what you chose in meal 2.

1 fruit smoothie

1 protein shake

1 bowl of soup (no potatoes, no cream sauces, no meat). Good choices are vegetable, lentil, chickpea, split pea, black bean, tomato bisque, etc. Be careful of sodium content!

• 1 piece of fruit
or
1 serving of veggies

• Choose one of the following beverage. Choose a different beverage from what you chose in meal 2.

One 12-ounce can of diet soda

1 cup of lemonade (freshly squeezed preferred)

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of juice (not from concentrate)

1 cup of unsweetened iced tea or any other type of tea

1 cup of low-fat, reduced-fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk

SNACK 3

• 100 calories or less

MEAL 4

• 1 cup of beans (no baked beans)

• Choose one of the following. Your choice must be 200 calories or less. Try to choose something different from what you chose in meal 3.