[Justjeni]

This is just a sample of what they gave me when I did the Boot Camp Class. I didn't follow this, but it gave me a good idea on what to eat. Hope you ladies like it. Here ya go!

Diet Plan


Monday
Breakfast: 2 Slices of Wheat Toast & Small Bowl of
Oatmeal
Snack: Handful of Almonds
Lunch: Chicken Salad w/Fat Free Dressing
Snack: 2 Kiwi’s
Dinner: 1 Sirloin w/Side of Steamed Broccoli

Tuesday
Breakfast: Scrambled Egg Whites & 1 Yogurt & Glass of
Milk (Skim/Soy/Rice)
Snack: 1 Orange
Lunch: Pasta Salad & 2 Apples
Snack: Handful of Almonds
Dinner: 1 Chicken Breast w/Steamed Vegetables





Wednesday
Breakfast: Pancakes w/Peanut Butter‐Optional /Sugar
Free Syrup & Glass of Milk (Skim/Soy/Rice)
Snack: 1 Apple
Lunch: Chicken Sandwich on Wheat Bread & Baked
Chips—Any Flavor
Snack: 1 High Protein Bar
Dinner: Sloppy Joes on Wheat Buns—Use 93% Lean or
Greater Beef
Thursday
Breakfast: 2 Eggs on English Muffin/Use on slice of
cheese for both & Glass of Milk
Snack: 1 Grapefruit & Gatorade Drink (preferably
Gatorade G2, it has low sugar)
Lunch: Half Chicken Breast & Small Bowl of Long Grain
Wild rice
Snack: Handful of Almonds
Dinner: Steak Kabobs w/Vegetables & Small Bowl of
Steamed Rice

Friday
Breakfast: Scrambled Egg Whites & 1 Protein Bar
Snack: 1 Apple & Handful of Unsalted Peanuts
Lunch: 1 Lean Cuisine Dinner of Choice & 1 Cookie of
Choice
Snack: 2 Apples & 1 Yogurt
Dinner: Chicken & Steak Stir Fry w/Vegetables –Use Low
Sodium Soy Sauce

Saturday: Repeat Tuesday
Sunday: Discipline Day

Monday
Breakfast—1 Fat Free Yogurt & Bran Muffin
Snack—1 Handful of Almonds
Lunch—Carrots & Salad w/ Fat Free Dressing & 1 Fat Free Jell‐O cup
Snack—2 Granola Bars—no chocolate chip—preferably peanut butter
Dinner—Grilled or Baked Chicken Breast with side of asparagus

Tuesday
Breakfast—1 Fat Free Yogurt & 1 Bowl of Raisin Bran Cereal w/Fat Free or Skim Milk
Snack—1 Handful of Almonds
Lunch—1 Grapefruit & Bowl of Pasta Salad
Snack—2 Granola Bars—no chocolate chip—preferably peanut butter
Dinner—1 Hamburger on Whole Wheat Bun—Use 98% Lean Beef w/ side of Broccoli

Wednesday
Breakfast—Scrambled Egg Whites & 2 Slices of Toast—Spray Butter/Wheat Bread
Snack—1 Handful of Almonds
Lunch—1 Apple & 1 Tuna preferably Albacore Sandwich—Use Fat Free Mayo
Snack—1 Orange & 2 Kiwi’s (are rich in Vitamin C—thus a fat burner)
Dinner—1 Lean Steak & Garlic Mashed Potatoes—Very light amount of salt

Thursday
Breakfast—2 Pancakes & Fat Free Syrup—Peanut Butter a option for more protein
Snack—Small Bag of Pork Rinds—Zero Carbs/Low sodium/8grams of protein
Lunch—Salad w/Turkey or Chicken slices w/ Fat Free Dressing
Snack—2 Kiwi’s (are rich in Vitamin C—thus a fat burner) & 1 Fat Free Yogurt
Dinner—1 Turkey Tenderloin w/side of Fresh Green Beans or Fresh Peas

Friday
Breakfast—3 Slices of Whole Wheat Toast w/Peanut Butter & 1 Fat Free Yogurt
Snack—1 Granola Bar
Lunch—1 Small Cup of White Rice w/Steamed Vegetables—you choose veggies
Snack—1 Fat Free Yogurt & 1 Apple
Dinner—Spaghetti w/Wheat Noodles—add Zucchini & Squash diced up w/Sauce



Saturday‐‐Your Cheat Day & Sunday—Repeat Tuesda

Weight Loss Regimen
Week 3

Monday
Breakfast—1 Fat Free Yogurt & 2 Bran Muffins
Snack—1 Handful of Almonds
Lunch—Carrots & Salad w/ Fat Free Dressing
Snack—1 Protein Bar—Low Carb
Dinner—1 Baked Chicken Breast with side of favorite
vegetable

Tuesday
Breakfast—1 Bowl of Raisin Bran Cereal w/Fat Free or
Skim Milk
Snack—1 Handful of Almonds
Lunch—1 Grapefruit & Turkey Sandwich w/Light Fat Free
Mayo
Snack—2 Granola Bars
Dinner—1 Veggie Burger w/Small Bowl of Steamed White
Rice

Wednesday
Breakfast—Scrambled Egg Whites & 2 Slices of Toast
Snack—1 Handful of Almonds
Lunch—1 Tuna Sandwich & 1 Orange—Use Fat Free
Mayo/Wheat Bread
Snack—2 Kiwi’s
Dinner—1 Lean Steak & 1 Baked Potato

Thursday
Breakfast—2 Pancakes & Fat Free Syrup—Peanut Butter a
option for more protein
Snack—1 Protein Bar 27 grams or more-if possible
Lunch—Salad w/Turkey or Chicken slices w/ Fat Free Dressing
Snack—1 Fat Free Yogurt
Dinner—1 Small Cornish Hen-Lightly Basted w/ Fresh Green
Beans or Fresh Peas

Friday
Breakfast—3 Slices of Whole Wheat Toast & 1 Fat Free Yogurt
Snack—1 Granola Bar
Lunch—1 Small Cup of White Rice w/Half Piece of Baked or
Grilled Chicken Breast
Snack—1 Fat Free Yogurt & 1 Apple
Dinner—Spaghetti & Meatballs (use 93% beef or greater)
w/Wheat Noodles & Sauce
DRINK PLENTY OF WATER-WATER-WATER!

Saturday— Cheat Day

Sunday – REPEAT TUESDA

DIET GUIDE - WEEK 1 / 04 CRUCIBLE 2008

MONDAY
Breakfast—Whole-grain toast topped
with 1 1/2 ounces melted reduced-fat
cheddar cheese; 1 cup of fruit-your
choice
Snack—1 Handful of Almonds
Lunch—Chicken Breast Sandwich
w/side of salad
Snack—2 Fat Free Yogurts
Dinner—Thin-crust cheese pizza
topped with veggies; garden salad with
reduced-fat dressing; milk or 100%
juice

THURSDAY
Breakfast—Whole-grain frozen waffles
topped with low-fat vanilla yogurt and
fruit, such as sliced strawberries; milk
Snack—1 Banana & 2 small 2 by 2
inch pieces of dark chocolate
Lunch—3 Kiwi’s & 1 Turkey w/low fat
cheese sandwich on whole wheat
bread
Snack—1 Handful of Almonds & 1
Banana
Dinner—Grilled Chicken Breast w/side
of mashed potatoes; bowl of fruit your
choice

TUESDAY
Breakfast—Peanut butter pancake roll-
ups: microwave two small frozen
pancakes and spread with 2
tablespoons peanut butter; 1/2 cup
grapes; 8 ounces 1% low fat or skim
milk
Snack—1 Protein Bar
Lunch—Cooked oatmeal with
applesauce swirled in; topped with
raisins and chopped almonds; 8
ounces low-fat yogurt
Snack—1 Grapefruit
Dinner—Store-bought roasted chicken;
fresh or frozen vegetables; and a
quick-cooking grain, such as packaged
couscous or quick-cooking brown rice

FRIDAY
Breakfast— Cheese and vegetable
(add what you like) omelets or
scrambled eggs; fruit or vegetables; 2
whole-grain pieces of toast; milk
Snack—1 Fat Free Yogurt & 1 Banana
Lunch—Pasta Salad w/ bowl of
pineapple chunks
Snack—1 Handful of Almonds
Dinner—Grilled Sirloin Steak w/side of
steamed rice and vegetables

WEDNESDAY
Breakfast—Egg and pita sandwich: 1
egg scrambled in 1 teaspoon olive oil
stuffed into whole-wheat pita pocket
and topped with salsa; 8 ounces 1%
low-fat or skim milk
Snack—1 Fat Free Yogurt & 1 Banana
Lunch—2 Bagels w/low fat cream
cheese
Snack—1 Apple & Handful of Almonds
Dinner—Ground turkey breast burgers
on whole-wheat buns; cooked broccoli;
milk

SATURDAY
CHEAT DAY

SUNDAY
REPEAT WEDNESDAY’S MENU