Week 5 - Fit2Fat2Fit

Lynn’s Day 30 Meal Plan (Sunday December 4, 2011)
First thing upon waking up is to chug a 16 oz bottle of water
Meal 1 approximately 250 calories – WholeBody Green drink (2 scoops of WholeBody Green “Fruit
Blend”, ¼ cup Greek Yogurt, mixed together in a shaker with 10 oz of cold water)
‐Multi vitamin & Fish Oil supplement as you drink the WholeBody Green drink.
Meal 2 approximately 200 calories (3 hours later) –1 serving of cashews (or almonds), 1 apple, 1 16
oz bottle of water.
Meal 3 approximately 400 calories (3 hours later) – Spinach Shake (1 scoop of IsaPro Vanilla Whey
Protein (or whatever kind you decided to use), 3 cups of spinach, ½ banana, 2 tbsp of peanut butter, ¾
cup of unsweetened almond milk, 2 cups of ice)
Meal 4 approximately 200 calories (3 hours later) –1 Isagenix FiberSnacks Peanut Chocolate Chew
Bar (Or substitute for a protein bar that has low sugar, high protein, high fiber) & 1 16oz bottle of water
Meal 5 approximately 400 calories (3 hours later) – 1.5 cups of tonight’s recipe (Below)
***DON’T FORGET TO PREPARE YOUR MEATS AND VEGGIES TONIGHT SO THEY
ARE READY TO GO NEXT WEEK***
HERE’S THE RECIPE THAT WE’LL MAKE TONIGHT:
http://www.genaw.com/lowcarb/chinese_fried_rice.html (We will be making this with shrimp)

Lynn’s Day 31 Meal Plan (Monday December 5, 2011)
First thing upon waking up is to drink a 16oz bottle of water
Meal 1 approximately 250 calories‐ WholeBody Green drink (2 scoops of WholeBody Green “Fruit
Blend”, ¼ cup Greek Yogurt, mixed together in a shaker with 10 oz of cold water)
‐Multi vitamin & Fish Oil supplement as you drink the WholeBody Green drink.
Meal 2 approximately 300 calories (Approx. 3 hours later) –1 protein bar (low‐carb, high fiber,
high protein), 1 handful of almonds
Meal 3 approximately 400 calories (3 hours later) – 1.5 cups of left over Chinese fried “rice” from
Sunday night.
Meal 4 approximately 200 calories (3 hours later) –1 serving of cashews (or almonds), 1 apple
Meal 5 approximately 400 calories (Approx. 3 hours later) – 2 small filets of salmon (or 1 large
salmon) covered with mayo w/ olive oil and sprinkled with sea salt (or you can season it anyway you
like), baked in the oven, while covered in foil (or some other fish prepared to your taste) and some
steamed broccoli (with zero calorie butter spray if you want more flavoring).
*Make sure to drink water consistently throughout the day. The amount of water varies per person,
but you should have at least 1 clear urination per day.

Lynn’s Day 32 Meal Plan (Tuesday December 6, 2011)
First thing upon waking up is to chug a 16 oz bottle of water
Meal 1 approximately 250 calories – WholeBody Green drink (2 scoops of WholeBody Green “Fruit
Blend”, ¼ cup Greek Yogurt, mixed together in a shaker with 10 oz of cold water)
‐Multi vitamin & Fish Oil supplement as you drink the WholeBody Green drink.
Meal 2 approximately 250 calories (3 hours later) – 1 banana with 2 tbsp. of peanut butter,
Meal 3 approximately 450 calories (3 hours later) – Tuna Sandwich‐ 2 pieces whole wheat bread,
tuna in a can (drained) & mixed w/ approximately 2 tablespoons of Mayo w/ Olive Oil (add chunks of
celery if desired). I like to toast the bread and then load as much tuna as possible. Whatever tuna
doesn’t fit on the sandwich I still eat without bread.
Meal 4 approximately 250 calories (3 hours later) –1 Isagenix SlimCakes Oatmeal Berry Cookie, 1
handful of cashews (or almonds),
Meal 5 approximately 400 (3 hours later) – Spinach Shake (1 scoop of IsaPro Vanilla Whey Protein
(or whatever kind you decided to use), 3 cups of spinach, ½ banana, 2 tbsp of peanut butter, ¾ cup of
unsweetened almond milk, 2 cups of ice)
*Make sure to drink water consistently throughout the day. The amount of water varies per person,
but you should have at least 1 clear urination per day.

Lynn’s Day 33 Meal Plan (Wednesday December 7, 2011)
First thing upon waking up is to chug a 16 oz bottle of water
Meal 1 approximately 150 calories‐ WholeBody Green drink (2 scoops of WholeBody Green “Green
Blend”, 1 packet of lemonade mix that you put into water bottles, mix in a shaker with 10‐12 oz of cold
water)
‐Multi vitamin & Fish Oil supplement as you drink the WholeBody Green drink.
Meal 2 approximately 300 calories (3 hours later) –1 banana with 2 tbsp. of peanut butter, 1 small
handful of almonds
Meal 3 approximately 400 calories (3 hours later) – 1.5 cups of left over Chinese fried “rice” from
Sunday night.
Meal 4 approximately 200 calories (3 hours later) – 1 handful of blueberries, 1 handful of cashews,
Meal 5 approximately 400 calories (3 hours later) – Spinach egg white omelet (1/2 cup of egg
whites w/ 1 whole egg, chopped up onions, cilantro, spinach, and turkey lunch meat, covered with
salsa). Dessert (Optional adds 100 more calories): 1 Isagenix SlimCakes Oatmeal Berry Cookie
* I will be cooking a large batch of chicken with marinade this evening before I go to bed to have the
remainder of the week when needed (see lunch menu for tomorrow).* You can substitute for any of
the previous Chicken/Meat recipes seen previous weeks if you prefer.
*Make sure to drink water consistently throughout the day. The amount of water varies per person,
but you should have 1 clear urination per day.

Lynn’s Day 34 Meal Plan (Thursday December 8, 2011)
First thing upon waking up is to chug a 16 oz bottle of water
Meal 1 approximately 250 calories – WholeBody Green drink (2 scoops of WholeBody Green “Fruit
Blend”, ¼ cup Greek Yogurt, mixed together in a shaker with 10 oz of cold water)
‐Multi vitamin & Fish Oil supplement as you drink the WholeBody Green drink.
Meal 2 approximately 200 calories (3 hours later) –1 serving of cashews (or almonds), 1 grapefruit
Meal 3 approximately 400 calories (Approx. 3 hours later) – 1 large chicken breast cooked with
the sun dried tomato marinade (or whichever marinade you choose). Steamed asparagus (with zero
calorie butter spray for more flavoring if needed). *Sometime around mid‐week I prepare another
LARGE batch of chicken with my marinade and save it in the fridge in Tupperware containers so I have it
available and ready to re‐heat for the rest of the week. You can cook fresh if you’d like instead but this
was cooked last night.
Meal 4 approximately 200 calories (3 hours later) – protein bar of your choosing that is high in
fiber, low in sugar.
Meal 5 approximately 400 calories (Approx. 3 hours later) – 2 small filets of salmon (or 1 large
salmon) covered with mayo w/ olive oil and sprinkled with sea salt (or you can season it anyway you
like), baked in the oven, while covered in foil (or some other fish prepared to your taste) and some
steamed broccoli (with zero calorie butter spray if you want more flavoring).
*Make sure to drink water consistently throughout the day. The amount of water varies per person,
but you should have at least 1 clear urination per day.

Lynn’s Day 35 Meal Plan (Friday December 9, 2011)
First thing upon waking up is to chug a 16 oz bottle of water
Meal 1 approximately 400 calories (3 hours later) – Spinach egg white omelet (1/2 cup of egg
whites w/ 1 whole egg, chopped up onions, jalapenos, spinach, mushrooms, red bell pepper, and left
over sun dried tomato chicken breast, covered with salsa).
‐Multi vitamin & Fish Oil supplement
Meal 2 approximately 200 calories (3 hours later) –2 tbsp. of peanut butter with celery.
Meal 3 approximately 400 calories –1‐2 cups chicken (from previous night), avocados, bell peppers
(color of your choice), on top of a dark green leaf lettuce (romaine, mixed greens or spinach, NOT
iceberg) with any dressing that is low in sugar (preferably an oil based dressing).
Meal 4 approximately 200 calories (3 hours later) – 1 Isagenix FiberSnacks Peanut Chocolate Chew
Bar (Or substitute for a protein bar that has low sugar, high protein, high fiber), 1 apple
Meal 5 approximately 400 calories (3 hours later) – 2 cups of ground turkey meat with taco
seasoning (add water as directed on the taco seasoning package). Add in chopped up onions, jalapenos,
bell peppers, and kidney beans.
*Make sure to drink water consistently throughout the day. The amount of water varies per person,
but you should have at least 1 clear urination per day.

Lynn’s Day 36 Meal Plan (Saturday December 10, 2011)
First thing upon waking up is to chug a 16 oz bottle of water
Meal 1 approximately 150 calories‐ WholeBody Green drink (2 scoops of WholeBody Green “Green
Blend”, 1 packet of lemonade mix that you put into water bottles, mix in a shaker with 10‐12 oz of cold
water)
‐Multi vitamin & Fish Oil supplement as you drink the WholeBody Green drink.
Meal 2 approximately 300 calories (Approx. 3 hours later) – 1 protein bar (low in sugar, high in
protein & fiber), 1 small handful of blueberries,
Meal 3 approximately 400 calories (3 hours later) – Spinach egg white omelet (1/2 cup of egg
whites w/ 1 whole egg, chopped up onions, jalapenos, spinach, mushrooms, red bell pepper, and left
over sun dried tomato chicken breast, covered with salsa).
Meal 4 approximately 300 calories (Approx. 3 hours later) – 1 banana with 2 tbsp. of peanut
butter, 1 small handful of almonds
Meal 5 approximately 400 calories (Approx. 3 hours later) – Spinach Shake (1 scoop of IsaPro
Vanilla Whey Protein (or whatever kind you decided to use), 3 cups of spinach, ½ banana, 2 tbsp of
peanut butter, ¾ cup of unsweetened almond milk, 2 cups of ice)
*Make sure to drink water consistently throughout the day. The amount of water varies per person,
but you should have at least 1 clear urination per day.