FOOD REGIMEN
-You are not OBLIGATED to eat these exacts foods but it highly
recommended to try the regimen out. You will get used to how it flows
ad what I expect you to be eating as a client. With this you will also be
logging all foods and drinks in MyFitnessPal and will be randomly
checked out through the week.
Breakfast- 1
Apple cider vinegar diluted with water (shot)
And chase with water )- helps with keep full, kicking cravings= faster fat loss
also can use gummy form
Egg whites (pinch of salt and pepper) pair with a protein (ex ham slice or
avocado)
1 cup coffee with 2-3 tbsp of creamer no sugar (IF YOU ARE A COFFEE
DRINKER)
1 cup of tea (any choice) 2tbsp of honey or agave or stevia (never raw sugar) (IF
YOU ARE A TEA DRINKER)
Breakfast- 2
Apple cider vinegar diluted with water (shot)
And chase with water
1 cup oats with 1-2 tbsp of peanut butter can add 2 different fruits (ex half
banana and 3-4 strawberries)
1 cup coffee with 2-3 tbsp of creamer no sugar (IF YOU ARE A COFFEE
DRINKER)
1 cup of tea (any choice) 2tbsp of honey or agave or stevia (never raw sugar) (IF
YOU ARE A TEA DRINKER)
Breakfast 3-
Apple cider vinegar diluted with water (shot)
And chase with water
Greek yogurt with choice of fruit in or separate (no granola) nuts
1 cup coffee with 2-3 tbsp of creamer no sugar (IF YOU ARE A COFFEE
DRINKER)
1 cup of tea (any choice) 2tbsp of honey or agave or stevia (never raw sugar) (IF
YOU ARE A TEA DRINKER)
Breakfast 4-
Apple cider vinegar diluted with water (shot)
And chase with water
Scrambled eggs (2 egg whites one regular egg) with avocado can add spinach in
eggs*
1 cup coffee with 2-3 tbsp of creamer no sugar (IF YOU ARE A COFFEE
DRINKER)
1 cup of tea (any choice) 2tbsp of honey or agave or stevia (never raw sugar) (IF
YOU ARE A TEA DRINKER)
Breakfast 5-
Apple cider vinegar diluted with water (shot)
And chase with water
Smoothie- choose 2-3 fruits (around half serving for each) a low fat milk/ almond
milk and 1/2cups of oats mixed in.
1 cup coffee with 2-3 tbsp of creamer no sugar (IF YOU ARE A COFFEE
DRINKER)
1 cup of tea (any choice) 2tbsp of honey or agave or stevia (never raw sugar) (IF
YOU ARE A TEA DRINKER)
Lunch 1-
Drink- water or fruit infused water
1 green spinach wrap with lettuce tomato (any veggies) with deli meat (turkey,
ham, chicken breast) keep it around 1-2 slices of each deli meat and 1 slice of
choice cheese
2tbsp Mayo
2tbsp mustard
Etc
Side of nuts (1/2 cup) or fruit 1 serving size or 1 cup of berries for example or
carrots and ranch (tbsp)
Lunch 2-
Drink- water or fruit infused water
1 can Tuna with toppings (any condiments 2 tbsp) can eat with servings size of
crackers or 1 slice bread or with 1 cup cooked rice
Side of fruit 1 serving size or berries keep to 1 cup) or nuts (1/2 cup) or carrots
and ranch (tbsp)
Lunch 3-
Drink- water or fruit infused water
Salad with choice of lean protein (chicken breast (1/2 tbsp of seasoning total)
and 4tbsp of any dressing (MEASURE)
Side of protein bar (low sugar) or other side option above)
Lunch 4-
Drink- water or fruit infused water
Avocado tomatoes onion salad thing (keep condiments dressing to minimum)
with 1 cup of carb (example rice, or 1/2 sweet potato, or quinoa) with choice of
protein
Any side from above
Lunch 5-
Drink- water or fruit infused water
3-4 Lettuce wraps (same concept as regular wrap) keep it to around 2 choices of
deli meat and 1 slice each and 1 slice cheese
Side of choice from above
Snacks:
Protein shake
Protein bar
Rice cakes with peanut butter and fruit
Yogurt
Small smoothie
1 fruit
Dinner 1-
Drink- water or fruit infused water
Shrimp cooked in 1-2 tbsp of seasoning (this includes butter) with choice of 1cup
rice OR beans (never both) and a veggie or salad with 2-3tbsp dressing)
2-3 Chicken, shrimp, or steak tacos. Season with 1 tbsp of seasoning total.
Wheat small/medium tortillas or can be lettuce wrapped tacos.
Homemade guacamole and salsa and any veggie topping.
Can have about 12-15 tortilla chips with guac or salsa
Dinner 2-
Drink- water or fruit infused water
Bistec with minimal seasoning (keep sodium low) then pick a vegetable or salad
(2-3 tbsp of dressing) and choosing of 1 cup of cooked rice OR 1 cup beans
NEVER TOGETHER
Dinner 3-
Drink- water or fruit infused water
Lemon pepper chicken.
Chicken breast marinated in 1 whole lemon juice each breast and 1-2tsp of
pepper then cut the lemon used and put on breasts while they cook. Cook at 400
for 15 minutes (until cooked through) choose a veggie or salad (2-3 tbsp of
dressing) and 1 cup of rice or 1 cup of another healthy carb
Dinner 4-
Drink- water or fruit infused water
1 in bone Pork chop or 1-2 small pork chop with no bone with side of veggies or
salad (2-3 tbsp of dressing) and side of one 1 cup healthy carb
Dinner 5-
Drink- water or fruit infused water
turkey burger wrapped in lettuce side of 1 sweet potato or salad (2-3 tbsp of
dressing)/veg
Low fat or no dairy yogurt Avocadoes
Low fat or no dairy cheese Legumes
Protein ice cream Sweet potatoes
Low fat cheese Whole eggs
Almond milk or low fat milks Fatty Fish
Nuts
Oats Whey isolate protein
Bananas Tofu
Wheat bread or pastas Chicken
Whole grain cereals Lean meats
Red potatoes Turkey
Chickpea Peanut butter natural
