cals fat (g) carbs (g) protein (g)

MEAL 1

1/2 cup oatmeal 150 3 27 5

1/2 cup egg whites 63 0 1 13

1/2 banana 53 0 13 1

TOTAL 266 3 41 19

MEAL 2

1 small-med apple 55 0 14 0

10 unsalted almonds 60 5 2 2

TOTAL 115 5 16 2

MEAL 3

6 oz chicken breast 165 2 0 56

2 cups chopped romaine lettuce 20 0 3 1

1 roma tomato 35 5 3 0

1/2 cup unsalted shelled edamame 100 3 9 8

2 TBS balsamic vinegar 23 2 1 0

REGULAR (M, W, F, Su)

1/2 avocado (optional) 144 13 7 2

TOTAL 487 25 23 67

MEAL 4 or POST WORKOUT MEAL

130 2 2 27

TOTAL 130 2 2 27

MEAL 5

6 oz chicken breast 165 2 0 56

1 medium stalk broccoli 63 1 13 4

1 small sweet potato 54 0 12 1

10 unsalted almonds 60 5 2 2

TOTAL 342 8 27 63

MEAL 6

1/2 cup lowfat cottage cheese 102 2 4 16

1 serving Muscle Milk vanilla whey protein powder + water

10 0 2 0

1 TBS unsalted sunflower seeds 55 5 2 2

TOTAL 167 7 8 18

GRAND TOTAL 1507 50 117 196

RATIO by cals 29.86% 31.06% 52.02%

THE RULES:

1. You must drink 3-4L of water throughout the day, everyday.

2. You must eat every 2-3 hours.

6. Unsweetened tea and black coffee ok.

NOTES:

1 TBS sugarfree strawberry jam (optional)

3. Blogilates-approved condiments: lite soy sauce, sriracha, tabasco, mustard, lemon, Mrs. Dash.

4. If you want to see results quickly, eat ONLY the above foods. Do not snack mindlessly on other things. It all counts.

5. If you find it is too much or too little food, just play with the portion sizes. But do not go under 1200 cals, as we will be working out 5-6x a week.

7. No alcohol. But if you REALLY can't stand it, red wine once a week. Add it to your totals.

*This meal plan is based off of the Eat Clean Diet by Tosca Reno, Fitness Competitor "Cutting" diet plans, and my own experience as a fitness professional.

*If you're wondering how I calculated "Ratio by cals": 1g protein = 4 cals, 1g carbs = 4 cals, 1g fat = 9 cals.

*I am not a certified dietician, so please consult your physician before going on this plan - especially if you are allergic to any foods. Use your senses, you know your body better than I do obviously.

Notes & Subs cals

MEAL 1

1/2 cup oatmeal 150

1/2 cup egg whites 63

1/2 banana 53

TOTAL 266

MEAL 2

1 small-med apple 55

10 unsalted almonds 60

TOTAL 115

MEAL 3

2 hard boiled eggs 155

20

1 roma tomato 35

100

2 TBS balsamic vinegar 23

VEGETARIAN (M, W, F, Su)

Prepare oatmeal w/ water. You can scramble & eat the eggs separately or mix in.

Fruit sub: 1/2 cup of any fruit of your choice

Meat sub: lean turkey, white fish, or 1 small can of canned tuna. Lettuce sub: any leafy green. Bean sub: garbanzo, black/pinto beans. Make sure chicken is baked, boiled, grilled, or steamed.

2 cups chopped romaine lettuce

1/2 cup unsalted shelled edamame

1/2 avocado (optional) 144

TOTAL 477

MEAL 4 or POST WORKOUT MEAL

120

TOTAL 120

MEAL 5

1/3 firm tofu package 132

1 medium stalk broccoli 63

1 small sweet potato 54

10 unsalted almonds 60

TOTAL 309

MEAL 6

102

Meat sub: lean turkey, white fish, or 1 small can of canned tuna. Lettuce sub: any leafy green. Bean sub: garbanzo, black/pinto beans. Make sure chicken is baked, boiled, grilled, or steamed.

If you don't have powder, eat 1/2 cup of cottage cheese or plain nonfat greek yogurt after your workout.

1 serving Trader Joes vanilla soy protein powder + water

Steam all. If you don't want the sweet potato, eat another steamed veggie. The almonds are for your mini munchies after dinner.

Mix all together. Cottage cheese makes a great last meal bc it contains casein, a slow digesting protein that keeps your muscles fed throughout the night.

1/2 cup lowfat cottage cheese

10

55

TOTAL 167

GRAND TOTAL 1454

RATIO by cals

THE RULES:

1. You must drink 3-4L of water throughout the day, everyday.

2. You must eat every 2-3 hours.

6. Unsweetened tea and black coffee ok.

NOTES:

Mix all together. Cottage cheese makes a great last meal bc it contains casein, a slow digesting protein that keeps your muscles fed throughout the night.

1 TBS sugarfree strawberry jam (optional)

1 TBS unsalted sunflower seeds

3. Blogilates-approved condiments: lite soy sauce, sriracha, tabasco, mustard, lemon, Mrs. Dash.

4. If you want to see results quickly, eat ONLY the above foods. Do not snack mindlessly on other things. It all counts.

5. If you find it is too much or too little food, just play with the portion sizes. But do not go under 1200 cals, as we will be working out 5-6x a week.

7. No alcohol. But if you REALLY can't stand it, red wine once a week. Add it to your totals.

*This meal plan is based off of the Eat Clean Diet by Tosca Reno, Fitness Competitor "Cutting" diet plans, and my own experience as a fitness professional.

*If you're wondering how I calculated "Ratio by cals": 1g protein = 4 cals, 1g carbs = 4 cals, 1g fat = 9 cals.

*I am not a certified dietician, so please consult your physician before going on this plan - especially if you are allergic to any foods. Use your senses, you know your body better than I do obviously.

fat (g) carbs (g) protein (g) Notes & Subs

MEAL 1

3 27 5

0 1 13

0 13 1

3 41 19

MEAL 2

0 14 0

5 2 2

5 16 2

MEAL 3

11 1 13

0 3 1

5 3 0

3 9 8

2 1 0

To make vegan...

Prepare oatmeal w/ water. You can scramble & eat the eggs separately or mix in.

Prepare oatmeal w/ almond milk and add 1 scoop of soy or hemp protein powder.

Fruit sub: 1/2 cup of any fruit of your choice

Egg sub: tofu, tempeh, TVP. Lettuce sub: any leafy green. Bean sub: garbanzo, black/pinto beans.

Egg sub: tofu, tempeh, TVP, more beans.

13 7 2

34 24 24

MEAL 4 or POST WORKOUT MEAL

1.5 1 25

1.5 1 25

MEAL 5

7 3 13

1 13 4

0 12 1

5 2 2

13 30 20

MEAL 6

2 4 16

Egg sub: tofu, tempeh, TVP. Lettuce sub: any leafy green. Bean sub: garbanzo, black/pinto beans.

Egg sub: tofu, tempeh, TVP, more beans.

Hemp ok too. If you don't have powder, eat 1/2 cup of cottage cheese or plain nonfat greek yogurt after your workout.

Tofu sub: 1 serving tempeh or 2 eggs. Potato sub: another steamed veggie. The almonds are for your mini munchies after dinner.

Mix all together. Cottage cheese makes a great last meal bc it contains casein, a slow digesting protein that keeps your muscles fed throughout the night.

Sub cottage cheese for soy yogurt. Or for a completely diff meal, you can have 1/2 cup of berries and 10 almonds.

0 2 0

5 2 2

7 8 18

63.5 120 108

39.31% 33.01% 29.71%

THE RULES:

1. You must drink 3-4L of water throughout the day, everyday.

2. You must eat every 2-3 hours.

6. Unsweetened tea and black coffee ok.

NOTES:

Mix all together. Cottage cheese makes a great last meal bc it contains casein, a slow digesting protein that keeps your muscles fed throughout the night.

Sub cottage cheese for soy yogurt. Or for a completely diff meal, you can have 1/2 cup of berries and 10 almonds.

3. Blogilates-approved condiments: lite soy sauce, sriracha, tabasco, mustard,

4. If you want to see results quickly, eat ONLY the above foods. Do not snack mindlessly on other things. It all counts.

5. If you find it is too much or too little food, just play with the portion sizes. But do not go under 1200 cals, as we will be working out 5-6x a week.

7. No alcohol. But if you REALLY can't stand it, red wine once a week. Add it to

*This meal plan is based off of the Eat Clean Diet by Tosca Reno, Fitness Competitor "Cutting" diet plans, and my own experience as a fitness professional.

*If you're wondering how I calculated "Ratio by cals": 1g protein = 4 cals, 1g carbs

*I am not a certified dietician, so please consult your physician before going on this plan - especially if you are allergic to any foods. Use your senses, you know your body better than I do obviously.

cals fat (g) carbs (g) protein (g)

MEAL 1

1/2 cup egg whites 63 0 1 13

1/2 red pepper 19 0 4 1

1/2 cup mushrooms 11 0 2 1

1/2 cup frozen spinach 30 0 5 4

1/2 cup edamame 100 3 9 8

4 TBS salsa 15 0 2 2

TOTAL 238 3 23 29

MEAL 2

1 banana 105 0 27 1

10 unsalted almonds 60 5 2 2

TOTAL 165 5 29 3

MEAL 3

6 oz chicken breast 165 2 0 56

1 medium stalk broccoli 63 1 13 4

1 small sweet potato 54 0 12 1

REGULAR (T, Th, Sat)

1/2 cup blueberries 41 0 11 1

TOTAL 323 3 36 62

MEAL 4

130 2 2 27

TOTAL 130 2 2 27

MEAL 5

6 oz tilapia 163 3 0 34

1 medium stalk broccoli 63 1 13 4

1/2 cup black beans 110 0 19 6

TOTAL 336 4 32 44

MEAL 6

1 serving Muscle Milk vanilla whey protein powder + water

102 2 4 16

10 0 2 0

55 5 2 2

TOTAL 167 7 8 18

GRAND TOTAL 1359 24 130 183

RATIO by cals 15.89% 38.26% 53.86%

THE RULES:

1. You must drink 3-4L of water throughout the day, everyday.

2. You must eat every 2-3 hours.

6. Unsweetened tea and black coffee ok.

NOTES:

1/2 cup lowfat cottage cheese

1 TBS sugarfree strawberry jam (optional)

1 TBS unsalted sunflower seeds

3. Blogilates-approved condiments: lite soy sauce, sriracha, tabasco, mustard, lemon, Mrs. Dash.

4. If you want to see results quickly, eat ONLY the above foods. Do not snack mindlessly on other things. It all counts.

5. If you find it is too much or too little food, just play with the portion sizes. But do not go under 1200 cals, as we will be working out 5-6x a week.

7. No alcohol. But if you REALLY can't stand it, red wine once a week. Add it to your totals.

*This meal plan is based off of the Eat Clean Diet by Tosca Reno, Fitness Competitor "Cutting" diet plans, and my own experience as a fitness professional.

*If you're wondering how I calculated "Ratio by cals": 1g protein = 4 cals, 1g carbs = 4 cals, 1g fat = 9 cals.

*I am not a certified dietician, so please consult your physician before going on this plan - especially if you are allergic to any foods. Use your senses, you know your body better than I do obviously.

Notes & Subs cals fat (g)

MEAL 1

1/2 cup egg whites 63 0

1/2 red pepper 19 0

1/2 cup mushrooms 11 0

1/2 cup frozen spinach 30 0

1/2 cup edamame 100 3

4 TBS salsa 15 0

TOTAL 238 3

MEAL 2

1 banana 105 0

10 unsalted almonds 60 5

TOTAL 165 5

MEAL 3

4 oz tempeh 205 8

1 medium stalk broccoli 63 1

1 small sweet potato 54 0

VEGETARIAN (T, Th, Sat)

Make an omelet. Use Extra Virgin Olive Oil. Basically any veggie is ok here. You can also use 2 eggs if you want, but I have calc'd egg whites only.

Fruit sub: 1/2 cup of any fruit of your choice

Meat sub: lean turkey, white fish, or 1 small can of canned tuna. If you don't want the sweet potato, eat another steamed veggie. Fruit can be 1/2 cup or 1 serv of your choice.

1/2 cup blueberries 41 0

TOTAL 363 9

MEAL 4

120 1.5

TOTAL 120 1.5

MEAL 5

1/3 cup uncooked quinoa 209 3

54 0

144 13

1/2 cup black beans 110 0

TOTAL 407 16

MEAL 6

Meat sub: lean turkey, white fish, or 1 small can of canned tuna. If you don't want the sweet potato, eat another steamed veggie. Fruit can be 1/2 cup or 1 serv of your choice.

If you don't have powder, eat 1/2 cup of cottage cheese or plain nonfat greek yogurt after your workout.

1 serving Trader Joes vanilla soy protein powder + water

Steam all or bake all. Veggie sub: asparagus, bok choy, green beans etc.

1/2 red pepper chopped, with 1 serv cilantro, onions, and lemon juice

1/2 avocado, chopped into cubes

102 2

10 0

55 5

TOTAL 167 7

GRAND TOTAL 1460 41.5

RATIO by cals 25.58%

THE RULES:

1. You must drink 3-4L of water throughout the day, everyday.

2. You must eat every 2-3 hours.

6. Unsweetened tea and black coffee ok.

NOTES:

Mix all together. Cottage cheese makes a great last meal bc it contains casein, a slow digesting protein that keeps your muscles fed throughout the night.

1/2 cup lowfat cottage cheese

1 TBS sugarfree strawberry jam (optional)

1 TBS unsalted sunflower seeds

3. Blogilates-approved condiments: lite soy sauce, sriracha, tabasco, mustard, lemon, Mrs. Dash.

4. If you want to see results quickly, eat ONLY the above foods. Do not snack mindlessly on other things. It all counts.

5. If you find it is too much or too little food, just play with the portion sizes. But do not go under 1200 cals, as we will be working out 5-6x a week.

7. No alcohol. But if you REALLY can't stand it, red wine once a week. Add it to your totals.

*This meal plan is based off of the Eat Clean Diet by Tosca Reno, Fitness Competitor "Cutting" diet plans, and my own experience as a fitness professional.

*If you're wondering how I calculated "Ratio by cals": 1g protein = 4 cals, 1g carbs = 4 cals, 1g fat = 9 cals.

*I am not a certified dietician, so please consult your physician before going on this plan - especially if you are allergic to any foods. Use your senses, you know your body better than I do obviously.

carbs (g) protein (g) Notes & Subs To make vegan...

MEAL 1

1 13

4 1

2 1

5 4

9 8

2 2

23 29

MEAL 2

27 1

2 2

29 3

MEAL 3

15 17

13 4

12 1

Make an omelet. Use Extra Virgin Olive Oil. Basically any veggie is ok here. You can also use 2 eggs if you want, but I have calc'd egg whites only.

Sub eggs for tofu to make "Scrambled Tofu". You must press water out of tofu by placing block b/t 2 layers of several paper towel sheets. Place saran wrap on top layer and put a few books upon it. Let sit for 1 hr. Once dry, crumble and scramble!

Fruit sub: 1/2 cup of any fruit of your choice

Protein sub: 2 eggs, Tofu, TVP, any bean or lentil. If you don't want the sweet potato, eat another steamed veggie. Fruit can be 1/2 cup or 1 serv of your choice.

11 1

51 23

MEAL 4

1 25

1 25

MEAL 5

36 8

12 1

7 2

19 6

55 11

MEAL 6

Protein sub: 2 eggs, Tofu, TVP, any bean or lentil. If you don't want the sweet potato, eat another steamed veggie. Fruit can be 1/2 cup or 1 serv of your choice.

Hemp ok too. If you don't have powder, eat 1/2 cup of cottage cheese or plain nonfat greek yogurt after your workout.

Too cook Quinoa, it is a 1:2 ratio b/t the grain and water. Make a Mexican Bowl! Quinoa on bottom, black beans in middle, top with veggie choppings! You can sautee veggies or eat fresh.

4 16

2 0

2 2

8 18

167 109

45.75% 29.86%

THE RULES:

1. You must drink 3-4L of water throughout the day, everyday.

2. You must eat every 2-3 hours.

6. Unsweetened tea and black coffee ok.

NOTES:

Mix all together. Cottage cheese makes a great last meal bc it contains casein, a slow digesting protein that keeps your muscles fed throughout the night.

Sub cottage cheese for soy yogurt. Or for a completely diff meal, you can have 1/2 cup of berries and 10 almonds.

3. Blogilates-approved condiments: lite soy sauce, sriracha, tabasco, mustard,

4. If you want to see results quickly, eat ONLY the above foods. Do not snack

5. If you find it is too much or too little food, just play with the portion sizes. But do not go under 1200 cals, as we will be working out 5-6x a week.

7. No alcohol. But if you REALLY can't stand it, red wine once a week. Add it to

*This meal plan is based off of the Eat Clean Diet by Tosca Reno, Fitness Competitor "Cutting" diet plans, and my own experience as a fitness professional.

*If you're wondering how I calculated "Ratio by cals": 1g protein = 4 cals, 1g carbs

*I am not a certified dietician, so please consult your physician before going on this plan - especially if you are allergic to any foods. Use your senses, you know

Just in case you wanted to eat Tone It Up Protein Pancakes for all Breakfasts...

cals fat (g) carbs (g) protein (g) Notes

MEAL 1 MEAL 1

1/2 banana 53 0 13 1 1/2 banana

32 0 0 7

130 2 2 27

5 0 0 0

6 0 2 0

35 2 2 2

TOTAL 261 4 19 37 TOTAL

1502 51 95 214

30.56% 25.30% 56.99%

1382 25 126 191

REGULAR

VEGETARIAN

Mash banana first, then mix everything together! Skim milk or soy milk can be subbed. Then spray pan w/ PAM or EVOO. Dollop batter on pan. Set on low-medium heat.

1/4 cup egg whites

1/4 cup egg whites

1 scoop vanilla whey protein powder

1 scoop Trader Joes vanilla soy protein powder + water

2 TBS vanilla almond milk unsweetened

2 TBS vanilla almond milk unsweetened

1 tsp cinnamon

1 tsp cinnamon

1 TBS ground flax seed

1 TBS ground flax seed

GRAND TOTAL FOR REGULAR (M, W, F, Su)

GRAND TOTAL FOR VEGETARIAN (M, W, F, Su)

RATIO by cals

RATIO by cals

GRAND TOTAL FOR REGULAR (T, Th, Sat)

GRAND TOTAL FOR VEGETARIAN (T, Th, Sat)

16.28% 36.47% 55.28%RATIO by cals

RATIO by cals

Just in case you wanted to eat Tone It Up Protein Pancakes for all Breakfasts...

cals fat (g) carbs (g) protein (g) Notes

MEAL 1

53 0 13 1

32 0 0 7

120 1.5 1 25

5 0 0 0

6 0 2 0

35 2 2 2

251 3.5 18 35

1439 64 97 124

40.03% 26.96% 34.47%

1473 42 162 115

Mash banana first, then mix everything together! Skim milk or soy milk can be subbed. Then spray pan w/ PAM or EVOO. Dollop batter on pan. Set on low-medium heat.

25.66% 43.99% 31.23%