REGULAR (T, Th,

Sat) cals fat (g) carbs (g) protein (g) Notes & Subs
MEAL 1
1/2 cup egg whites 63 0 1 13 Make an omelet. Use Extra Virgin
1/2 red pepper 19 0 4 1 Olive Oil. Basically any veggie is ok
1/2 cup mushrooms 11 0 2 1 here. You can also use 2 eggs if
1/2 cup frozen spinach 30 0 5 4 you want, but I have calc'd egg
whites only.
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 Fruit sub: 1/2 cup of any fruit of your
10 unsalted almonds 60 5 2 2 choice
TOTAL 165 5 29 3

MEAL 3
6 oz chicken breast 165 2 0 56 Meat sub: lean turkey, white fish, or
1 medium stalk broccoli 63 1 13 4 1 small can of canned tuna. If you
1 small sweet potato 54 0 12 1 don't want the sweet potato, eat
1/2 cup blueberries 41 0 11 1 another steamed veggie. Fruit can
be 1/2 cup or 1 serv of your choice.
TOTAL 323 3 36 62

MEAL 4
1 serving Muscle Milk If you don't have powder, eat 1/2
vanilla whey protein cup of cottage cheese or plain
powder + water 130 2 2 27 nonfat greek yogurt after your
TOTAL 130 2 2 27 workout.

MEAL 5
6 oz tilapia 163 3 0 34 Steam all or bake all. Veggie sub:
1 medium stalk broccoli 63 1 13 4 asparagus, bok choy, green beans
1/2 cup black beans 110 0 19 6 etc.

TOTAL 336 4 32 44

MEAL 6
1/2 cup lowfat cottage Mix all together. Cottage cheese
cheese 102 2 4 16 makes a great last meal bc it
1 TBS sugarfree contains casein, a slow digesting
strawberry jam (optional) 10 0 2 0 protein that keeps your muscles fed
1 TBS unsalted sunflower throughout the night.
seeds 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.
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.
6. Unsweetened tea and black coffee ok.
7. No alcohol. But if you REALLY can't stand it, red wine once a
week. Add it to your totals.
NOTES:
*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.