UPDATED MEAL PLAN

TNT BODY CAMP Meal Plan

Breakfast Options

  

Meal Replacement Protein 8 oz of Soy Milk or water (Shaker Bottle) You can add 3 strawberries and half banana and blend.

            Or

1/2 grapefruit  & 2 slices whole wheat toast with sugar free jelly NO BUTTER 2 boiled or scrambled eggs in Pam with 8 -10 oz of water

                Or

1/2 cup of oatmeal, not the flavored, with honey (1/2 tbsp) or stevia  3 egg whites.   Boil 3 eggs eat one whole and cut yolk on other 2 You can flavor oatmeal with 2 strawberries and 1/4 banana

or

1 cup or Honey Nut cereal or Bran cereal with skim or soy milk.

Snack OPTIONS: choose one

Orange	Small apple w/peanut butter	Mixed nuts (25)
Yogurt w/granola	Can of tuna  5 crackers	Protein bar (nature valley
Egg whites 3	Whey protein 3/4 scoop	Low fat cottage cheese 1/2cup and 1/4 diced pineapple

Lunch Options: Choose one  

All meats baked, roasted, boiled or grilled only. No fried foods!!!!!!

Small salad 8oz(spring mix with spinach 50/50) with low cal dressing 1 boiled egg 4 oz of fish (salmon or tilapia), chicken, turkey or tuna. No pork!!!!

or

4 oz meat/protein source choose one (salmon, tilapia, chicken, turkey or tuna) 1/2 cup of steamed or cooked vegetables of your choice 1/2 cup of  brown rice and 10 oz of lemon water.

 or

1 scoop Whey Protein 20 mixed nuts

or

4oz chicken breast 1/2 baked sweet potato 1/2 cup mixed vegetables

Snack: 

Fruit: Orange, apple, banana	Small apple w/peanut butter	Mixed nuts (25)
Yogurt w/granola	Can of tuna  5 crackers	Protein bar (nature valley
Egg whites 3	Whey protein 3/4 scoop	Low fat cottage cheese 1/2cup and 1/4 diced pineapple

You can only have one of these. 

 Dinner Options:  Choose ONE

Bunless Turkey Burger Ground turkey 6 oz Onion     1 slice Tomato  1 slice Romaine Lettuce wrapper 1 large Lowfat mayo and/or mustard   1 tbsp

or

1 meat - chicken, tilapia, salmon or turkey 1/2 cup of brown rice 1 cup of mixed vegetables.   Green beans, asparagus, etc.

Or

MRP with 8oz. Of Soy Milk  for dinner            Please drink a lot of water during the day. After 4 weeks we will evaluate your progress and make changes if needed. Do not deviate from this road map to your health and weight loss. MRP ( Meal Replacement Protein )can be substituted for any meal.

Eat your last meal before 8:00 p.m.  If you come to my 7:30pm class.  you can eat dinner at 5:30 and drink 3/4 cup of whey protein after gym. 

Pinto beans, Lima beans, Greens, and salads are included in your eating plan.  You may have to prepare your meals in advance.  I usually cook my evening meals early so all you have to do is reheat it. 

You are going to be eating every 2 to 3 hours. 

You are eating for nutritional value and not for taste. 

Drink 2 cups of water with each meal. 

Watch your salts and sugar intake. 

We only drink water, no juice, sodas or DRANK (alcohol)  !!!!