Meal Plans
LEVEL I – Phase I Meal Plan is called the Fat Shredder because it is high in protein and extremely low in carbs. On this plan you will consume 5 proteins per day and only one carb. I’ve included some of my menu and recipe ideas. This diet DOESN’T have to be boring and since I love to cook, I’m filled with ideas.
Dinner Feb 1 :
Grilled Chicken Breast with Fried Apples and Pineapple
275 calories
1 6 oz chicken breast per person (This counts as 2 proteins. Also, a 6 oz chicken breast is about as big as the “palm” of your hand…I said the palm, not your whole hand…and about as thick as one finger.)
Any kind of marinade, such as Worchestershire or even A1.
Apple sliced and peeled
Pineapple chunks
Cut up and season your chicken breast any way you want to…Garlic powder, pepper, etc. Then put it in a bowl, poke holes in it with a fork and spread some marinade on. Nothing cream based or you’ll spike your calories. I use worchestershire and a garlic marinade made with soy sauce. Heat up your George Foreman grill. Once the grill is hot, put your chicken breasts on and close the lid.
In the mean time, lightly coat a pan with olive oil and let it heat. Add the apples, pineapple and a bit of the leftover marinade from the chicken. Save some to brush on the breasts. You only need a tiny bit of marinade to spice up the apples and pineapple. Grill the chicken til done, brushing occasionally with marinade. Fry up the fruit til hot and apples are tender. Put your chicken on the plate, top with fruit mixture…Done!
Breakfast Feb 2:
Scrambled Egg Whites topped with Hot Sauce, Fried Apples and Pineapple
175 calories
(I had some apples and pineapple left over from last night’s dinner so I made good use of it this morning)
6 egg whites
3 Tablespoons low fat milk
Hot sauce to taste
Approx 1/4 cup fried apples and pineapple (recipe above…leftover from last night’s chicken dinner)
Scramble 6 egg whites with 3 T milk . Lightly coat pan with olive oil. Olive oil is HEALTHY fat, so don’t stress about it. Make the eggs just like you would make scrambled eggs. Cook til done but not dry. Top with hot sauce to taste. While the eggs are scrambling, pop those leftover apples in the microwave to heat them up. Serve them on the side of the eggs. A very filling breakfast with a tiny amount of calories.
