Rapid Fat Loss Nutrition Plan - Phase II

THE 20-POUND CHALLENGE

Jeff McDaniel

Intro To Phase II

As in Phase I, the meal plans and nutrition principles that follow are a culmination of over 10 of years of experience with real world clients since I began as a personal trainer in 2006. If you will dedicate yourself over the course of the final 21 days of the challenge, use the food habits that you have culminated to this point AND go “ALL IN” to the finish line with your planning and preparation, you will come out of the 6-week challenge VICTORIOUS…

Meal Plans

The following meal plans are to be followed for the 3 weeks of Phase II to maximize your health and nutritional progress in a safe manner. The serving sizes given are the minimum you should be eating. Remember that each person’s starting point is very different. The meal plan servings can be adjusted based on your personal needs.

If you experience hunger at any time, increase the protein, fruit, or vegetable serving in 1 or 2 meals by 1 serving. For example, if lunch calls for 3 ounces of turkey, increase it to 4 ounces or even 5 ounces if necessary. Please do not be afraid to add more healthy food to your plan to nourish your body sufficiently. Eating one or two more ounces of a healthy protein, fruit, or vegetable will not affect your results. Eating foods that are not on your list (breads, pastas, sweets) will deter you from seeing the results you’re looking for.

How to Use the Meal Plans

Each meal, you will have a protein and a vegetable, along with a carb, a fruit, or a fat. This way of building your meals is a great way to keep you on track and ensure you are eating supportively. Proteins are essential for muscle growth, tissue repair, boosting your metabolism, and keeping you full, while vegetables promote overall health and fill you up without adding excess calories.

Fats, fruits, and carbs can provide much-needed nutrition to round out your diet. We present several tasty and healthful options to choose from that will get you well on your way to the body and health you want—all the while eating a satisfied and varied eating plan.

Meal Plan—Week 4

Choose One

1 egg + 3 whites
2 whole eggs
3 slices Applegate Farms turkey bacon
3 Applegate Farms breakfast sausages
2 oz of leftover meat from the night before 1 Applegate Farms chicken sausage
2 slices Applegate Farms Canadian Bacon

Choose One

1 cup cooked broccoli

1 cup cooked cauliflower

1 cup sautéed spinach

1 cup steamed asparagus

1 cup red, yellow, or green peppers

1⁄2 medium tomato

Or 1 cup combination of any of the above. Ex. 1 cup peppers, tomato, and spinach in an omelet

Choose One

1 green apple
1 pear
1⁄2 medium banana
1 cup berries (strawberries, blueberries, raspberries, blackberries) 1 cup fresh pineapple

1 egg + 3 whites
1 cup spinach, asparagus and tomatoes 1⁄2 medium banana

Snack #1(Optional)

Protein Choices

Vegetable Choices

Fruit Choices

Examples

1 chicken sausage
1 cup spinach
1 cup fresh pineapple

Choose One

2 TBSP Natural, Raw Almond Butter 1 oz Raw Almonds
1 oz Raw Walnuts
1 oz Macadamia nuts

1 oz Raw Pecans
2 hard boiled eggs
2 oz turkey (dark or white) or chicken (dark or white) 1 Applegate Farms Chicken Sausage

Choose One

Celery Sticks
6–7 Baby Carrots
1⁄2 sliced red, yellow, or green pepper 1 cup broccoli or cauliflower

Choose One

1 green apple
1 pear
1 cup berries (strawberries, blueberries, raspberries, blackberries)

2 Tbsp Almond Butter
Celery Sticks and 1 small green apple

2 hard boiled eggs 1⁄2 yellow pepper

Snack #2 (Optional)

Protein Choices

1 cup blueberries

1 ounce raw walnuts 6 baby carrots
1 cup raspberries

Choose One

2 TBSP Natural, Raw Almond Butter 1 oz Raw Almonds
1 oz Raw Walnuts
1 oz Macadamia nuts

1 oz Raw Pecans
2 hard boiled eggs
2 oz turkey (dark or white) or chicken (dark or white) 1 Applegate Farms Chicken Sausage

Choose One

Celery Sticks
10 Baby Carrots
1 sliced red, yellow, or green pepper 1 large sliced tomato
2 cups broccoli or cauliflower

1 chicken sausage
1 large sliced tomato

2 hard boiled eggs 1 yellow pepper

1 ounce raw macadamia nuts 10 baby carrots

Vegetable Choices

Examples:

Lunch

Protein Choices

Carb Choices

Choose One

3 ounces chicken (dark or white meat)
3 ounces turkey (dark or white meat)
3 ounces fish (tuna only 1 time per week) 2 ounces beef (lean varieties)

Choose One

1⁄2 cup cooked brown rice
1⁄2 cup cooked millet
1⁄2 cup cooked quinoa
1⁄2 cup or 4 oz cooked sweet potato 1⁄2 cup cooked beans (any variety)

Choose One

1 cup cooked broccoli
1 cup cooked cauliflower 1 cup sautéed spinach
1 cup steamed asparagus

All lettuce except for Iceberg (It has no nutritional value) Celery

Peppers Cucumbers Tomatoes

Organic Apple Cider Vinegar
2 tsp Extra Virgin Olive Oil or Flax Seed Oil

Celtic Sea Salt Pepper
Italian Seasonings

3 oz grilled chicken (white or dark)

Vegetable Choices

Salad Choices

Dressing

Spices

Examples

Dinner

Protein Choices

Salad Choices

Vegetable Choices

Large salad made up of Romaine lettuce, tomatoes, cucumbers and celery

1 cup asparagus added to the salad or on the side
1⁄2 cup garbanzo beans added to the salad
Organic Apple Cider Vinegar and 2 tsp flaxseed oil as dressing

3 oz salmon

Over sautéed spinach

4 oz sweet potato

Salad on the side with Organic Apple Cider Vinegar and 2 tsp extra virgin olive oil

2 oz beef

Broccoli and Cauliflower stir fry (small amount of wheat free soy sauce, see note below)

Over 1⁄2 cup brown rice

Salad on the side with Organic Apple Cider Vinegar and 2 tsp extra virgin olive oil

Choose One

4 ounces chicken (dark or white meat)
4 ounces turkey (dark or white meat)
4 ounces fish (tuna only 1 time per week) 3 ounces beef (lean varieties)

All lettuce except for Iceberg (It has no nutritional value) Celery

Peppers Cucumbers Tomatoes

Choose One

1 cup cooked broccoli

Dressing

Spices

Examples

1 cup cooked cauliflower 1 cup sautéed spinach
1 cup steamed asparagus

Organic Apple Cider Vinegar
2 tsp Extra Virgin Olive Oil or Flax Seed Oil

Celtic Sea Salt Pepper
Italian Seasonings

4 oz grilled chicken (white or dark)

Over a large salad made up of Romaine lettuce, tomatoes, cucumbers and celery

1 cup asparagus added to the salad or on the side
Organic Apple Cider Vinegar and 1 Tbsp flaxseed oil as dressing

3 oz beef burger Over sautéed spinach

Salad on the side with Organic Apple Cider Vinegar and 1 Tbsp extra virgin olive oil

Notes

1.You can use 2 tsp of wheat-free soy sauce for cooking.

2.By now, you should be using Celtic Sea Salt.

3.If you did not get to incorporate an Omega 3 and multivitamin supplement yet, please do that as soon as you can.

Breakfast (7–8 am)

Protein Choices

Vegetable Choices

Fruit Choices

Carb Choices

Meal Plan—Week 5

Choose One

1 cup cooked broccoli

1 cup cooked cauliflower

1 cup sautéed spinach

1 cup steamed asparagus

1 cup red, yellow, or green peppers

1⁄2 medium tomato

Or 1 cup combination of any of the above. Ex. 1 cup peppers, tomato, and spinach in an omelet

Choose One

1 green apple
1 pear
1⁄2 medium banana
1 cup berries (strawberries, blueberries, raspberries, blackberries) 1 cup fresh pineapple

Choose one

1 slice Ezekiel Bread 1⁄2 Ezekiel Roll

Examples

1⁄2 Ezekiel English Muffin
1/3 cup dry slow cooked oats (made with water)

1 egg + 3 whites
1 cup spinach, asparagus and tomatoes
1/3 cup oats (made with water and cinnamon) 1⁄2 apple (sliced and added to oatmeal)

1 chicken sausage
1 cup spinach
1⁄2 Ezekiel Roll (mini breakfast sandwich) 1 cup fresh pineapple

Choose One

2 TBSP Natural, Raw Almond Butter 1 oz Raw Almonds
1 oz Raw Walnuts
1 oz Macadamia nuts

1 oz Raw Pecans
2 hard boiled eggs
2 oz turkey (dark or white) or chicken (dark or white) 1 Applegate Farms Chicken Sausage

Choose One

Celery Sticks
6–7 Baby Carrots
1⁄2 sliced red, yellow, or green pepper 1 cup broccoli or cauliflower

Choose One

1 green apple 1 pear

Snack #1 (Optional)

Protein Choices

Vegetable Choices

Fruit Choices

Examples

1 cup berries (strawberries, blueberries, raspberries, blackberries)

2 Tbsp Almond Butter
Celery Sticks and 1 small green apple

2 hard boiled eggs 1⁄2 yellow pepper 1 cup blueberries

1 ounce raw walnuts 6 baby carrots
1 cup raspberries

Choose One

2 TBSP Natural, Raw Almond Butter 1 oz Raw Almonds
1 oz Raw Walnuts
1 oz Macadamia nuts

1 oz Raw Pecans
2 hard boiled eggs
2 oz turkey (dark or white) or chicken (dark or white) 1 Applegate Farms Chicken Sausage

Choose One

Celery Sticks
10 Baby Carrots
1 sliced red, yellow, or green pepper 1 large sliced tomato
2 cups broccoli or cauliflower

1 chicken sausage

Lunch (1–2 pm)

Protein Choices

Carb Choices

1 large sliced tomato

2 hard boiled eggs 1 yellow pepper

1 ounce raw macadamia nuts 10 baby carrots

Choose One

3 ounces chicken (dark or white meat)
3 ounces turkey (dark or white meat)
3 ounces fish (tuna only 1 time per week) 2 ounces beef (lean varieties)

Choose One

1⁄2 cup cooked brown rice
1⁄2 cup cooked millet
1⁄2 cup cooked quinoa
1⁄2 cup or 4 oz cooked sweet potato 1⁄2 cup cooked beans (any variety)

Choose One

1 cup cooked broccoli
1 cup cooked cauliflower 1 cup sautéed spinach
1 cup steamed asparagus

All lettuce except for Iceberg (It has no nutritional value) Celery

Peppers Cucumbers Tomatoes

Vegetable Choices

Salad Choices

Dressing

Spices

Examples

Organic Apple Cider Vinegar
2 tsp Extra Virgin Olive Oil or Flax Seed Oil

Celtic Sea Salt Pepper
Italian Seasonings

3 oz grilled chicken (white or dark)

Large salad made up of Romaine lettuce, tomatoes, cucumbers and celery

1 cup asparagus added to the salad or on the side
1⁄2 cup garbanzo beans added to the salad
Organic Apple Cider Vinegar and 2 tsp flaxseed oil as dressing

3 oz salmon

Over sautéed spinach

4 oz sweet potato

Salad on the side with Organic Apple Cider Vinegar and 2 tsp extra virgin olive oil

2 oz beef

Broccoli and Cauliflower stir fry (small amount of wheat free soy sauce, see note below)

Over 1⁄2 cup brown rice

Salad on the side with Organic Apple Cider Vinegar and 2 tsp extra virgin olive oil

Choose One

4 ounces chicken (dark or white meat)
4 ounces turkey (dark or white meat)
4 ounces fish (tuna only 1 time per week) 3 ounces beef (lean varieties)

All lettuce except for Iceberg (It has no nutritional value)

Dinner (6–7 pm)

Protein Choices

Salad Choices

Vegetable Choices

Dressing

Spices

Examples

Celery Peppers Cucumbers Tomatoes

Choose One

1 cup cooked broccoli
1 cup cooked cauliflower 1 cup sautéed spinach
1 cup steamed asparagus

Organic Apple Cider Vinegar
2 tsp Extra Virgin Olive Oil or Flax Seed Oil

Celtic Sea Salt Pepper
Italian Seasonings

4 oz grilled chicken (white or dark)

Over a large salad made up of Romaine lettuce, tomatoes, cucumbers and celery

1 cup asparagus added to the salad or on the side
Organic Apple Cider Vinegar and 1 Tbsp flaxseed oil as dressing

3 oz beef burger Over sautéed spinach

Salad on the side with Organic Apple Cider Vinegar and 1 Tbsp extra virgin olive oil

Notes

1.Ezekiel products can be found at most supermarkets and most health food stores. Ezekiel bread is the only bread that I recommend to my clients. It is high in fiber and protein and digests better in your body than any other bread. If you cannot find this brand, look for “sprouted grain” bread. You can also use Spelt bread if that is available. Often, this bread is located in the freezer area of the health foods.

2.Allowable spices: Celtic Sea Salt, all spices, wheat-free soy sauce, wheat-free tamari.

3. Supplements: 2 Omega Capsules daily and 3 Multivitamin tablets daily

Breakfast (7–8 am)

Protein Choices

Vegetable Choices

Fruit Choices

Carb Choices

Meal Plan—Week 6

Choose One

1 cup cooked broccoli

1 cup cooked cauliflower

1 cup sautéed spinach

1 cup steamed asparagus

1 cup red, yellow, or green peppers

1⁄2 medium tomato

Or 1 cup combination of any of the above. Ex. 1 cup peppers, tomato, and spinach in an omelet

Choose One

1 green apple
1 pear
1⁄2 medium banana
1 cup berries (strawberries, blueberries, raspberries, blackberries) 1 cup fresh pineapple

Choose one

1 slice Ezekiel Bread 1⁄2 Ezekiel Roll

Examples

1⁄2 Ezekiel English Muffin
1/3 cup dry slow cooked oats (made with water)

1 egg + 3 whites
1 cup spinach, asparagus and tomatoes
1/3 cup oats (made with water and cinnamon) 1⁄2 apple (sliced and added to oatmeal)

1 chicken sausage
1 cup spinach
1⁄2 Ezekiel Roll (mini breakfast sandwich) 1 cup fresh pineapple

Choose One

2 TBSP Natural, Raw Almond Butter 1 oz Raw Almonds
1 oz Raw Walnuts
1 oz Macadamia nuts

1 oz Raw Pecans
2 hard boiled eggs
2 oz turkey (dark or white) or chicken (dark or white) 1 Applegate Farms Chicken Sausage

Choose One

Celery Sticks
6–7 Baby Carrots
1⁄2 sliced red, yellow, or green pepper 1 cup broccoli or cauliflower

Choose One

1 green apple 1 pear

Snack #1 (Optional)

Protein Choices

Vegetable Choices

Fruit Choices

Examples

1 cup berries (strawberries, blueberries, raspberries, blackberries)

2 Tbsp Almond Butter
Celery Sticks and 1 small green apple

2 hard boiled eggs 1⁄2 yellow pepper 1 cup blueberries

1 ounce raw walnuts 6 baby carrots
1 cup raspberries

Choose One

2 TBSP Natural, Raw Almond Butter 1 oz Raw Almonds
1 oz Raw Walnuts
1 oz Macadamia nuts

1 oz Raw Pecans
2 hard boiled eggs
2 oz turkey (dark or white) or chicken (dark or white) 1 Applegate Farms Chicken Sausage

Choose One

Celery Sticks
10 Baby Carrots
1 sliced red, yellow, or green pepper 1 large sliced tomato
2 cups broccoli or cauliflower

1 chicken sausage

Lunch (1–2 pm)

Protein Choices

Carb Choices

1 large sliced tomato

2 hard boiled eggs 1 yellow pepper

1 ounce raw macadamia nuts

Choose One

3 ounces chicken (dark or white meat)
3 ounces turkey (dark or white meat)
3 ounces fish (tuna only 1 time per week) 2 ounces beef (lean varieties)

Choose One

1⁄2 cup cooked brown rice
1⁄2 cup cooked millet
1⁄2 cup cooked quinoa
1⁄2 cup or 4 oz cooked sweet potato 1⁄2 cup cooked beans (any variety)

Choose One

1 cup cooked broccoli
1 cup cooked cauliflower 1 cup sautéed spinach
1 cup steamed asparagus

All lettuce except for Iceberg (It has no nutritional value) Celery

Peppers Cucumbers Tomatoes

Organic Apple Cider Vinegar

Vegetable Choices

Salad Choices

Dressing

Spices

Examples

2 tsp Extra Virgin Olive Oil or Flax Seed Oil

Celtic Sea Salt Pepper
Italian Seasonings

3 oz grilled chicken (white or dark)

Large salad made up of Romaine lettuce, tomatoes, cucumbers and celery

1 cup asparagus added to the salad or on the side
1⁄2 cup garbanzo beans added to the salad
Organic Apple Cider Vinegar and 2 tsp flaxseed oil as dressing

3 oz salmon

Over sautéed spinach

4 oz sweet potato

Salad on the side with Organic Apple Cider Vinegar and 2 tsp extra virgin olive oil

2 oz beef

Broccoli and Cauliflower stir fry (small amount of wheat free soy sauce, see note below)

Over 1⁄2 cup brown rice

Salad on the side with Organic Apple Cider Vinegar and 2 tsp extra virgin olive oil

Choose One

4 ounces chicken (dark or white meat)
4 ounces turkey (dark or white meat)
4 ounces fish (tuna only 1 time per week) 3 ounces beef (lean varieties)

All lettuce except for Iceberg (It has no nutritional value) Celery

Dinner (6–7 pm)

Protein Choices

Salad Choices

Vegetable Choices

Dressing

Spices

Examples

Peppers Cucumbers Tomatoes

Choose One

1 cup cooked broccoli
1 cup cooked cauliflower 1 cup sautéed spinach
1 cup steamed asparagus

Organic Apple Cider Vinegar
2 tsp Extra Virgin Olive Oil or Flax Seed Oil

Celtic Sea Salt Pepper
Italian Seasonings

4 oz grilled chicken (white or dark)

Over a large salad made up of Romaine lettuce, tomatoes, cucumbers and celery

1 cup asparagus added to the salad or on the side
Organic Apple Cider Vinegar and 1 Tbsp flaxseed oil as dressing

3 oz beef burger Over sautéed spinach

Salad on the side with Organic Apple Cider Vinegar and 1 Tbsp extra virgin olive oil

Notes

1. Be sure to have your last meal before 7 pm.
2. Drink 1⁄2 of your bodyweight in ounces of water.
3. Only use Celtic Sea Celtic Sea Salt for all of your salt needs. 4. All spices are ok.
5. Soy sauce and Tamari should be labeled “wheat free”

6. Supplements: 2 Omega Capsules daily and 3 Multivitamin tablets daily