Author: vyadminjess

 

Monday: Cardio

• [  ] 30 minutes of cardio, whether it’s biking, walking, hiking, or running stairs. Try doing consecutive intervals—1 minute of walking, 1 minute of jogging, 1 minute of sprinting—to maximize your results in minimal time.

Tuesday: Arms

• [  ] Bicep curls, 10 reps

• [  ] Triceps kick-backs, 10 reps

• [  ] Shoulder presses, 10 reps

• [  ] Repeat this circuit two more times.

Wednesday: Abs and Obliques

• [  ] Crunches, 20 reps

• [  ] Bicycle crunches, 20 reps

• [  ] Oblique crunches, 20 reps

• [  ] Plank, hold for 30 seconds

• [  ] Side plank, hold for 30 seconds on each side

Thursday: Lower Body

• [  ] Walking lunges, 10 reps on each leg

• [  ] Wall squat, hold for 30 seconds and build up to 1 minute as you feel more comfortable

• [  ] Calf raises, 30 raises with both legs, then 15 on each leg

• [  ] Jump squat, 10 reps

• [  ] Repeat this circuit two more times.

Friday: Cardio

• [  ] 30 minutes of cardio of your choice (see Monday for more details)

Saturday and Sunday

• [  ] Rest

 

BREAKFAST

Calories: 500

Choose One:

 

Item	Brand	Preparation
2 EACH *EGGS	Organic/Omega-3 added	Cooked any way. Add 1 teaspoon of Ghee, Coconut Oil, or Extra Virgin Olive Oil. Serve Cold
2/3 CUP COTTAGE CHEESE, REGULAR	Organic(Organic Valley)	With 1½ tablespoons of Nuts, dried or roasted. Serve Cold
6 oz. YOGURT, PLAIN	Organic(Cultural Revolution)	With 2 tablespoons of Nuts, dried or roasted. Serve Cold
1 Each SMOOTHIE-1 scoop Paleo Meal Protein Powder -1 tablespoon Nut Butter	Protein Powder(Designs For Health)	Blend ingredients on High thinning with water or ice as needed, continue until smooth.

 

Add A Meat:

 

Item	Brand	Preparation
6 OUNCES Meat or Seafood-Red Meat, Poultry, Ham, Wild Fish	Organic(Applegate Farms)	Roasted/Smoked/Etc
4½ OUNCES Poultry Sausage or Canadian Bacon	Organic(Applegate Farms)	Grilled or Roasted
3 OUNCES Pork/Beef Sausage	(Wellshire Farms)	Grilled or Roasted
2 OUNCES Naturally Smoked/Cured Seafood-Smoked Salmon or Mackerel, Lox, etc.	Wild Caught	As is
4 SLICES Bacon, Dry-Rub (NITRATE & NITRITE FREE)	(Wellshire Farms)	Cooked

 

Add A Fruit:

 

1¼ CUP Fruit Salad, fresh

1¼ CUP Berries

1 EACH Grapefruit, pink, large, fresh 4½”

1 EACH Banana, fresh 9” long

1 EACH Orange, fresh, California, navel 3 ¾”

1 EACH Apple, fresh large 3¼”

 

LUNCH

Calories: 750

Choose A Meat:

 

Item	Brand	Preparation
8 OUNCES POULTRY-Chicken, Turkey Breast, etc.	Pasture Raised(Organic)	Braised, Grilled or Roasted
8 OUNCES PORK-Tenderloin, Loin chop, etc.	Pasture Raised On Natural Diet(Organic)	Braised, Grilled or Roasted
6 OUNCES BEEF-Filet, Flank, Strip, Ribeye, Skirt Steak, Lean Ground, etc.	100% Grass-Fed	Braised, Grilled or Roasted
6 OUNCES FISH-Cod, Bass, Salmon, Tuna, etc.	Wild Caught	Baked, Grilled or Roasted

 

Add A Starch or Legume:

 

Item	Brand	Preparation
1/2 cup Starchy Vegetables-Ex. Acorn & Butternut Squash, Corn, Peas, Plantains, Potatoes, Yams, etc.	Fresh Local	Bake or Roast with 1 tablespoon of Ghee, Coconut Oil, Or Extra Virgin Olive Oil
1/3 cup Legumes-Ex. Beans (cannelini, fava, kidney, etc.), Lentils, Chickpeas, etc.	OrganicSeasonal when possible	Cook anyway with 1 tablespoon of Ghee, Coconut Oil, Or Extra Virgin Olive Oil

 

Add A Vegetable or Salad:

 

Item	Brand	Preparation
2 cups Non Starchy Vegetables-Ex. Asparagus, Broccoli, Carrots, Green Beans, Leafy Greens, Cauliflower, etc.	Fresh Local	Steam vegetables & drizzle with 2 tablespoon of Ghee, Coconut Oil, Or Extra Virgin Olive Oil. Serve Cold
1 each Salad-3 cups Greens, 1 each Roma tomato, 2 slice Red Onions	OrganicSeasonal when possible	Mix vegetables & drizzle with 4 tbs. Balsamic Vinaigrette (Spectrum) OR 3 tbs. Caesar Dressing (Newman’s Own) OR 2 tbs. Extra Virgin Olive Oil

 

DINNER

Calories: 450

Choose A Meat:

 

Item	Brand	Preparation
4 OUNCES POULTRY-Chicken, Turkey Breast, etc.	Pasture Raised(Organic)	Braised, Grilled or Roasted
4 OUNCES PORK-Tenderloin, Loin chop, etc.	Pasture Raised On Natural Diet(Organic)	Braised, Grilled or Roasted
3½ OUNCES BEEF-Filet, Flank, Strip, Ribeye, Skirt Steak, Lean Ground, etc.	100% Grass-Fed	Braised, Grilled or Roasted
3½ OUNCES FISH-Cod, Bass, Salmon, Tuna, etc.	Wild Caught	Baked, Grilled or Roasted

 

Add A Starch or Legume:

 

Item	Brand	Preparation
1/3 cup Starchy Vegetables-Ex. Acorn & Butternut Squash, Corn, Peas, Plantains, Potatoes, Yams, etc.	Fresh Local	Bake or Roast with 1 tablespoon of Ghee, Coconut Oil, Or Extra Virgin Olive Oil
1/4 cup Legumes-Ex. Beans (cannelini, fava, kidney, etc.), Lentils, Chickpeas, etc.	OrganicSeasonal when possible	Cook anyway with 1 tablespoon of Ghee, Coconut Oil, Or Extra Virgin Olive Oil

 

Add A Vegetable or Salad:

 

Item	Brand	Preparation
1 cups Non Starchy Vegetables-Ex. Asparagus, Broccoli, Carrots, Green Beans, Leafy Greens, Cauliflower, etc.	Fresh Local	Steam vegetables & drizzle with 1 tablespoon of Ghee, Coconut Oil, Or Extra Virgin Olive Oil. Serve Cold
1 each Salad-2 cups Greens, ½ each Roma tomato, 1 slice Red Onions	OrganicSeasonal when possible	Mix vegetables & drizzle with 3 tbs. Balsamic Vinaigrette (Spectrum) OR 2 tbs. Caesar Dressing (Newman’s Own) OR 1 tbs. Extra Virgin Olive Oil