Guidelines

Approved Food List

Protein Carbohydrates Vegetables
4oz — Women / 6oz — Men 2oz – Women / 3oz Men Unlimited
 

1.     Egg Whites

2.     Chicken Breast

3.     Turkey Breast

4.     1% Lean Ground Turkey

5.     Tilapia

6.     Mahi Mahi

7.     Salmon

8.     Low-Fat Cottage Cheese

9.     Non-Fat Greek Yogurt

10.  Buffalo

 

1.     Rolled or Steel-Cut Oats

2.     Quinoa

3.     Brown Rice

4.     Yam

5.     Sweet Potato

6.     Brown Rice Cakes

7.     Red Potato

8.     Ezequiel Bread

9.     Baked Potato

10.  Blackberries or Raspberries

11.  Blueberries or Strawberries

 

1.     Broccoli

2.     Asparagus

3.     Brussels Sprouts

4.     Spinach

5.     Kale

6.     Celery

7.     Green Beans

8.     Zucchini

9.     Cucumber

10.  Cabbage

11.  Lettuce

 

  • You must eat every 2.5-3 hours every day for the entire duration that you are awake.
  • Alternate a full meal (protein, carb, and veggie from the food list) and a Protein Shake (or actual protein portion from the food list) throughout your day.
  • Drink at least one gallon of water every day!

 

Exercise

  • Exercise 5 days a week.
  • Complete 30 classes in 42 days.
  • Weigh-in every Monday
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