Sunday

Breakfast:

Fruit: 1 Granny Smith Apple

Meal:  Turkey Bacon, Egg White Omelet made with spinach and green peppers

Drink: 6oz of Decaffeinated Antioxidant Green Tea (Drink Really Hot around 89 degrees hot

Snack:

Meal:  Sliced Cucumbers

Drink: 22oz of Water with sliced lime

Lunch:

Meal: A large Romaine lettuce salad with a 6oz baked fish and lite salad dressing

Drink: 30oz of Water 

Snack:

Meal: 1 cup of slice kiwi

Drink: 22oz of Water with sliced lime

Dinner:

Meal: Spaghetti and ground turkey meat sauce with a side Salad

Drink: 30z of Water 

Snack:   

Meal: 1 cup sliced Avocados

Drink: 22oz with sliced lime

 

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Monday, Wednesday & Friday

Breakfast:

Meal:  The Triple B Smoothie

Snack:

Meal:  Four Celery sticks with peanut butter

Drink: 22oz of Water with sliced lime

Lunch:

Meal: A large Spinach and iceberg lettuce salad with a 6oz baked turkey breast and lite salad dressing

Drink: 30oz of Water 

Snack:

Meal: 1 cup of green grapes

Drink: 22oz of Water with sliced lime

Dinner:

Meal: Baked Chicken, brown rice with turnip greens

Drink: 30z of Water 

Snack:   

Meal: 1 cup of honeydew melon

Drink: 22oz with sliced lime

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Tuesday & Thursday

Breakfast:

Meal: Flash & Dash Power Smoothie

Drink: 8oz of Spring Water with sliced lime

Snack:

Meal: 3 hard boiled eggs sprinkled with black pepper

Drink: 22oz of Water with sliced lime

Lunch:

Meal: 1 bowl of cabbage soup with green bell pepper

Drink: 30oz of Water with sliced lime

Snack:

Meal: 1 Cup of Kiwi

Drink: 16oz of Gatorade

 

Dinner:

Meal: Baked Steak, baked potato and Zucchini

Drink: 30oz Water 

Snack:

Meal: 1 cup of green grapes

Drink: 22oz of Water with sliced lime

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Saturday

Breakfast:

Fruit: 1 Granny Smith Apple

Meal:  Turkey Sausage, Scramble egg white with provolone cheese

Drink: 6oz of Decaffeinated Antioxidant Green Tea (Drink Really Hot around 89 degrees hot

Snack:

Meal:  3 hard boiled eggs sprinkled with black pepper

Drink: 22oz of Water with sliced lime

Lunch:

Meal: A small salad with a 6oz grilled chicken and lite salad dressing

Drink: 30oz of Water with sliced lime

Snack:

Meal: 1 Fruit

Drink: 22oz of Water with sliced lime

Dinner:

Meal: “Cheat Night” (Meal of your Choice and small dessert)

Drink: 30z of Water with sliced lime

Snack:   

Meal: 1 Fruit

Drink: 22oz

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Smoothie Ingredients

 

Flash & Dash Power Smoothie

• 1-2 ripe bananas (or ones that you have frozen)
• A handful of spinach leaves (baby spinach that comes in a package)
• A ½ cup of egg white liquid
•  About 1/2 cup strawberries (frozen ones what makes the smoothie cold)
• A ½ cup of  soy milk

 

Bance Blue Blaster Smoothie (The triple B shake)

• 1 cup of frozen blueberries  (frozen ones what makes the smoothie cold)
• A handful of spinach leaves (baby spinach that comes in a package)
• About 1/2 cup sliced mangos (frozen ones what makes the smoothie cold)
• A ½ cup of egg white liquid
• A ½ cup of  soy milk
• A Tbsp of  honey

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Shopping List

 

1. Egg White liquid
2. Brown Medium Eggs
3. Fish (fish of your choice)
4. Chicken Breast
5. Turkey Breast
6. Lean Steak
7. Turkey Sausage
8. Turkey Bacon
9. Green apples
10. Green grapes
11. Kiwi
12. Honeydew Melon
13. Lime
14. Gatorade Drink
15. Broccoli
16. Cabbage
17. Celery
18. Spinach
19. Romaine Lettuce
20. Iceberg Lettuce
21. Turnip Greens
22. Cucumbers
23. Peanut Butter
24. Decaffeinated Antioxidant Green Tea
25. Vinegar
26. Olive oil
27. Lite Salad Dressing (dressing of your choice)