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 |
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.
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) !!!!