"Motivation is what gets you started, habit is what keeps you going..."
The 7:30 p.m. HIIT class scheduled for tonight is cancelled... we are on for next week though
Many of you have commented that phase 1 is a lot of food and we know that - that's why I brought it up in the meeting. Please continue to eat what we are asking you to eat and after 1 full week of phase 1 we may begin to make changes specific to YOU. Do not change anything until that time.
Sample Phase 1 menu for men
Protein
1 container turkey sausage
1 large flounder fillet
1.5 scoop Harmonized Protein with greens first
5 egg whites
Carbs
1 container organic brown rice
3 slices spelt bread
1 container rice pasta
Fats
1 serving EVOO on big salad
1 serving almond butter on the spelt bread
2 servings raw organic sunflower seeds
Fruit
banana in protein shake
pineapple
Sample menu for women
Protein
1.5 scoops harmonized protein with greens first
5 egg whites with 3 yolks
6 large pieces of tuna sashimi
Carbs
3 slices spelt bread
1 container of rice pasta
Fats
1 serving of almond butter on spelt bread
1 serving EVOO on big salad
3 egg yolks
Fruit
blueberries
peach
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Protein
ReplyDelete1 container of ground turkey
1 container of assorted sashimi (tuna, yellowtail, salmon)
1 container of chicken breast
Carbs
1 container of Brown rice
Fats
2 servings of EVOO
2 servings of almonds
1 Apple juiced with carrots and ginger
High Carb Day
ReplyDeleteProtein
3 whole eggs
1 container chicken
1 container steak
2 scoops Harmonized Protein
Carbs
1 container brown rice
3 slices EZ bread
1 container sweet potato
Fats
1 serving almond butter
1 serving almonds
1 serving pistachios
Fruit
banana
orange
Thursday, Day 3/4, Lo carb day
ReplyDeleteArms today, HITT
FRUIT
Banana
Had an extra fruit was so hungry
watermelon, grapes, pineapple
CARBS
1c EZ Tst.
PROTEIN
1c sirloin with Salsa and garlic
.5 egg whites with spinach
.5 Tuna
FATS
1s safflower mayo
1s almond butter
walnuts
Have a good one!
fruit
ReplyDelete2 staw/ 8 blueberries
protein
1 c- rotisserie chicken (no skin of course)
1 c- garlic lemon chicken
.5 c- 1 casein, .5 rice protein (or 3 egg whites)
carbs
1 c- 1 ezbread, nondairy coconut yogurt, 1/3 sweet potato
1 c- quinoa
fats
23 almonds
evoo
2/3 alomnd butter, nondairy coconut yogurt
...haha thanks for letting me kno im not alone Jody! haha.. gettin the hang of it though have a lot of cucumbers, peppers, spanich, lots of fillers today
protein
ReplyDelete3 scoops whey
1 container rotisserie
1 container sliced turkey
0.5 egg whites
carbs
1.5 containers sweet potatoes
0.5 container quinoa
0.5 container ez bread
0.5 container dextrose / malto
fat
1 serving walnuts
1 serving almonds
0.5 serving almond butter
0.5 serving yolks
fruit
2 small strawberries
8 blueberries
Low Carb Day
ReplyDeleteFruit
Grapefruit
Protein
1 container of grilled steak
1 container of grilled mahi mahi
1 container of eggs (omelet with spinach)
Carbs
1 container of long grain brown rice (with grilled balamic cipollino onions)
Fat
1 serving of eggs (yolks)
1 avocado
Someone asked this the other day but I didn't see a response, what is eggplant considered? Free veggie or a carb?
ReplyDeleteAnswering my own post here but looked it up (duh). 1 cup is 8g carb. So 1 cont. is approx 12 grams. Count as 1/6? Or too negligible?
ReplyDeleteLow Carb Day
ReplyDeleteFruit
Strawberries
Protein
1/2 serving Harmonized Protein Powder
1/2 container Egg Whites
1 container Turkey
1 container Griller Chicken
Carb
1 container Sweet Potato
Fats
2 servings almonds
Canola oil
Bob - good!
ReplyDeleteHoward - good!
ReplyDeleteJess - have extra protein instead of extra fruit when hungry
ReplyDeleteMatt and Staci on the money - Matt check ur e-mail
ReplyDeleteDom - good
ReplyDeleteT - eggplant = veggies, but we are talking JUST eggplant, not eggplant parm LOL
ReplyDeleteLow Carb Day #4
ReplyDelete60 minutes HIIT
Fruit:
Banana
Carbs:
1 container E breaed
Protein
1 container tunafish
1 container eggwhits
Fat:
3 servings almonds
lmao, I'll have to dream about eggplant parm :)
ReplyDeleteFRUIT:
Strawberries
PROTEIN:
.5 cont. egg whites
.5 cont. pp
1 cont. chicken
CARBS:
1 cont. buckwheat pancakes (PSA don't forget the eggs while making these like I did in my morning haze, still choked most of them back but yeah...)
1 cont. brown rice
FATS:
1 serv. walnuts
1 serv. canola oil
1 serv. EVOO
This comment has been removed by the author.
ReplyDeleteorry for spamming the board today, just adding that I just had a naval orange. Head was spinning, grabbed the orange. Full disclosure.
ReplyDeleteTom if I use a scale to weigh my food is it still 9.5 oz?
ReplyDeleteAlso, was that a dumb question? Lol!
Fruit:
ReplyDeleteStrawberries
Carbs:
2/3 cont rolled oats
3pc ezekiel
Protein:
1 cont egg whites
1 cont sauteed onions w/ground turkey
Fats:
1 egg yolk (4gf)
saf mayo (3gf)
organic canola oil (4gf)
3 tbsp cashew butter (22.5gf)
1/2 avocado (10gf)
Veggies:
cucumbers
spinach salad w/raspberry wine vinegar
french green beans
Coffee
Water
Green tea
weight trained, 1/2 hour bike
ReplyDeletecoffee
FRUIT
1 grapefruit
PROTEIN
1 container chicken
1 scoop Harmonized protein w greens first
CARBS
1 container ezekiel bread
1 container brown rice
FATS
3 servings almond butter (on ez bread slices)
VEGGIES
broccoli
...don't know if i should put this on here... but i can't lie to myself or u! was going to have another protein (tuna) with big salad for dinner now... but ended up eating slice of familie's whole wheat meat lasagna! so upset with myself. still have to get through night without snacking on anything but veggies. tough! tough! will have to lock myself in a room upstairs away from kitchen! am i whining? :)
FRUIT
ReplyDelete1/2 bannana, 1/2 strawberries in shake
CARBS
3 organic rice cakes
1 c of brown rice
PROTEIN
1.5 scoops of protein powder
2 oz of tuna
1 container of cod
FATS
1 serving of walnuts
1 evoo
1 almond butter
VEGGIES
big salad, some spinach leaves, cucumber. i'm too full for anything else
besides salmon what other fish is fatty that we have to count as protein and fat? i hope its not cod or else, i'll need to go back to the gym tonight.
-donna
Low Carb Day
ReplyDeleteFruit
Banana
Carb
1 container Rolled Oats
Protein
1 container Grilled Chicken
1 container Salmon
1 container Egg Whites
Fats
1 serving Almonds
1 serving Sunflower Seeds
3 Yolks
Oil from Salmon
Protein:
ReplyDeleteIsagenix shake
One container of chicken
Carbs:
One container of sweet potatoes
Fats:
3T Oil
Fruit:
Strawberries
Veggies:
peppers
cucumbers
broccoli
Fruit
ReplyDeletebanana
blueberries
Carb
1cont. Rolled oats
1cont. Sweet Potato
1cont. Rice Pasta
Protien
1cont. Bison
1cont tuna Steak cooked
1cont egg whites
Fat
almonds 23
almonds 23
almonds 23
almonds 23
Fruit
ReplyDelete1 small banana
1 mango (1/2 small one)
protein
2 chicken
1 shrimp Stir fry
Carbs
1 wild rice
1 EZ bread (2 slices)
1 sweet potatoe
Fats
1 almond butter
1 cannola oil
1 saflower mayo (chx salad)
1 avacado (1/2 small one)
GREAT WORKOUT WITH MATT!! THANKS MATT
Fruit:
ReplyDelete2 cont mixed fruit
Carbs:
1 cont glucose free bread
2 cont sweet potatoe
Protien:
1 Cont Tuna
1 Cont egg Whites
1/4 cont turkey
Fats:
2 tbsp safflower mayo
Olivo Spread
Veggies:
Tons and tons....
High Carb Day
ReplyDeleteBanana
Protein
.5 container of tuna
.5 container smoked salmon
1 container of chicken
Carbs
1 container of E.Bread
1 container of buckwheat
Fats
2 servings of almonds
2 tbsp of saff.mayo (8g.fat)
Veggies
cukes
raw pepper
Ok-All day no problem, then dinner came + the food just didn't want to go down. Truthfully after eating about 1/2 I kind of got nauseous.
ReplyDeleteHere Goes:
Protien:
shake
3/4 tub turkey sausage
1/4 tub hamburger
Carbs:
4 van wafffles
1/2 tub brown rice
Fats:
Peanut butter
almonds
1 tblspoon canola oil
Veggies:
sugar snap peas
peppers + onions
Fruit:
Frozen peaches
fruit
ReplyDelete1/2 grapefruit
carb
1 cont rolled aots
2 slices ezk
protein
1.5 scoops protein
1 cont sauteed beef with onions and mushrooms
fats
1 serv almonds
2 tbsp evoo
veggies
large salad romaine lettuce
cucumbers
peppers
Protein
ReplyDelete1 Cont. Egg Salad
1 Cont. Grilled Shrimp
1 Cont. Chicken Salad
Carbs
3 Pieces Ezekiel
1 Cont. Strawberries
1 Cont. Brown Rice Pasta
Fat
2 tsp. Safflower Mayo
1 tsp. Organic P/B
20 Cashews
Fruit
Apple
Pear
Orange
Fruit
ReplyDeletebanana
Fats
23 almonds
1 small avacado
Carbs
1c sweet pot
1c organic blue chips
Protien
1/2c egg whites
1s pure protien
1c ground chk
salsa
jim
ReplyDeleteVal, you can do another .5oz of protein
ReplyDeletejk, how many scoops of protein did you use? You didn't even have two full containers of protein today. Also, maybe you should chose a carb other than vans waffles if you feel too full. Sweet potato is a nice alternative and less filling in my opinion. Beans are another option. Spread your meals out more throughout the day and you wont feel stuffed. I try to eat every 3 hours or less.
ReplyDeleteDonna, we are not counting the fat in any fish. so cod is fine.
ReplyDeleteKara, Get back on the horse. Don't look back. i promise if you stick with this and fight temptation you will have a lot less cravings. when you wait for a night that you have planned out to be your cheat its so much more satisfying. Now you have guilt and feel shitty about yourself. youre not alone, i am sure there are others that have slipped up. You are just honest which is a big step. I really appreciate you coming clean. lol! you should decide what you would like to do about your cheat meal this week. email me privately
ReplyDeleteFruit:
ReplyDelete1/2 banana, 3 oz blackberries
Carbs:
1 container rolled oats
1 container Ezekiel bread
Proteins:
1 container turkey
1 container chicken
Fats:
1 tbls safflower mayo
23 almonds
Vegies:
broccoli, carrots
Protein
ReplyDelete2 scoops Protein Powder
.5 c chicken
1 c. hangar steak
2 hard boiled eggs
Carbs
.5 Quinoa
Fats
23 Almonds x 2
1 tbsp Veganise
2 elk yolks
Fruit
Banana
Ok here goes, Day 5
ReplyDeleteBreakfast;
- 1 cont 90% lean grd beef (p)
- 1 cont steamed carrots (c)
- 1 cont strawberries (fruit)
- 1 cont grapes (2nd fruit)
Lunch;
Large Salad
- Iceberg Lettuce
- 1/2 cucumber
- 1 cont steamed carrots (c)
- 1 cont tuna salad (p)
- 1 serv safflower mayo in tuna (f)
- balsamic vinegar on salad
Dinner;
- 1 cont 90% lean beef burgers (p)
- 1/2 cucmber
- 1 slice ez bread (1/3 c)
- 1 serv Almond Butter (f)
Maybe a little short on carbs today, but the 2 fruits in AM prob make up for it??
I take 1200 mg fish oil in AM & 1300 mg Flax Oil in PM along with my maint meds & vitamins. Should I count any of thart as parrt of my fats for the day?
Fruit
ReplyDeletebanana
Protein
1/2 ct. egg whites
1/2 ct. tuna
1 ct. chicken
Carbs
1/2 ct. brown rice
1 ct. sweet potato
Fats
1 serving safflower mayo
11 almonds
1 tsp. paulines homemade almond butter (the best)
I fell short on carbs and fat. I wanted to have a piece of toast with the other 1/2 serving of almond butter but it got late really fast. too bad I can't add it to tomorrow :)
Fruit-banana and apples
ReplyDeleteprotein
-2 scoops of protein shake
-3 eggwhites/mushrooms
-cont of grilled chicken
fats
-2 ounces of sunflower seeds
-23 almonds
-2/3 avocado
carbs
-cont of brown rice pasta with a dash of organic tomato sauce
-3 piece of EK bread
i missed my last card..i could eat now but is LATE..won't happen again.
Still motivated and focused!
Jody, Can I eat soy yogurt?
ReplyDeletefruit
ReplyDelete1 banana
15 raspberries
fat
20 almonds
1 teaspoon of olive oil
carbs
rolled oats
barley w/mushrooms
protein
grilled chicken
chopped turkey meat sauteed w/onions
drinks
2 bottles of water
black tea with greens first
harmonized protein
low carb day
ReplyDelete1/3cup Bob's Red Mill Fiber cereal 26c 8p
counting that as 2/3 cont.
1/3 cont brown rice
2-French Fries ... damm kids
fruits:
5 small strawberries, 2 small bite pineapple
fats:
serving of 24 total raw nuts (walnuts, almonds, cashews)
3 Tbs Chinese white sauce
protein
2 scoops protein powder
3 HB eggs (2 whites)w/Dijon mustard
roast garlic chicken sausage -15gr.protein
cont. steam chicken & shrimp
organic spring mix lettuce
loads steamed veggies
raw peppers, stringbeans
3 sm pieces of artichoke
water & tea
Brenda - excellent!
ReplyDeleteBarb - too low on carbs... please get them in you this whole week no matter what, it is really important. I don't care about if you are or are not losing weight or if you feel full, PLEASE just get it in you and we will adjust after one week if need be.
ReplyDeleteFrank - you are low on fats AND carbs and no you should not include your fish oil and flax oil pills as part of your fats. Post your menu the way I do and you will see clearly where you are short. Also, you are SUPPOSED to have 2 fruits a day and please don't use carrots as your carb. I need you eating the complex carbs on the list (oats, brown rices, quinoa, sweet potatoes, etc etc...) It may seem like a lot of food but read what I wrote to Barb above
ReplyDeleteJennifer - ok, good you caught it
ReplyDeleteDarren - also short a protein... 3 egg whites is 1/3 of a container and 2 scoops of Harmonized Protein is 2/3 of a container.
ReplyDeleteStay focused
J.K one - no, do not eat soy yogurt
ReplyDeleteSusie - ok, but please indicate if you are doing a high carb or low carb day... remember you are doing phase 2 because you are doing the process again.
ReplyDeleteLloyd - ok and LOL on the fries!
ReplyDeleteorange-strawberry
ReplyDeletePROTEIN-.5C.chicken salad/celery,carrots ,pepper,pesto
.5C turkey burger
1C. roast white chicken
CARBS-1C. oatmeal w/ cinnamon
1 ez ROLL
FAT
1T.almond butter
1 T. olive oil spring salad w/cukes,pepper, onion, beets ,spinach