Fit Women
Experience
Meal Plan
© Forever FitBody 2016
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Why this Meal plan?
This Meal plan is geared to do more than simply help you lose a few pounds of fat, it is meant
to help clear you of any harmful chemicals you may ingest during a normal day. It is not a detox
or cleanse, but simply a clean eating plan that slowly reintroduces foods throughout the month.
It is a plan to start you on your path of healthy eating and living. It allows you to eat, but still
burn fat. If you are looking to gain muscle, simply add more carbohydrates in the form of sweet
potatoes or yams, brown rice, and oatmeal.
You need to start by finding out your Basal metabolic rate (BMR) to see how many calories you
need on a daily basis. Divide that number by how many meals you plan to consume throughout
the day and go from there.
This will ensure that you are eating enough without going under or over your daily allotment there is no trick to this. There is no magical formula, it is simply a healthy natural meal plan
that, if followed, will yield unbelievable results.
A few tips to make this more effective:
1. Plan out your meals ahead of time.
2. For the first week or so, measure out exactly how much you are eating (oz., cups, etc.).
This will give you an exact amount which will help you from under or overeating in the
future.
3. Keep track of how the absence of some food is affecting you. Do you have more energy,
feel better, etc. When you reintroduce foods, take note of how you feel as well.
4. Keep track of all foods and drinks you consume.
5. Take whey protein after you get done working out!!! You have 45min to get in protein
mixed with water for proper muscle recovery.
6. Eat every two and a half hours or three hours apart from the time you wake up.
7. Try not to eat three or four hours before bed. If you do feel hungry have some almonds
or casein protein.
© Forever FitBody 2016
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BMR Calculator: The BMR Calculator will calculate your Basal
Metabolic Rate (BMR); the number of calories you burn on a daily
basis.
Male BMR Calculator:
BMR=655 + (13.7 X weight in kg)+(5X Height in cm)-(6.8 X Age in Years)
Female BMR Calculator:
BMR = 655 +(9.5 X weigh in kg)+(1.8X Height in cm)-(4.7 X Age in Years)
If you have trouble with this calculation formula, try:
http://www.bmi-calculator.net/bmr-calculator/
OR
Contact one of our Fitness Specialist’s and they will be more than happy to help you out.
© Forever FitBody 2016
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Day 1 through 17 Nutrition Objectives
BMR:
Target Calories:
Meal Break down: 3 meals, 2 snacks, 1 light snack after dinner if need
RULES:
•
Only cook with Organic Butter, coconut oil, or extra virgin olive oil
•
Use stevia instead of sugar as a sweetener
•
You are only allowed to drink water as a beverage
•
The following foods are off limits:
Sugar, Dairy, Fried foods, Beans, Vegetable oil
APPROVED FOODS
Protein
Steak
Chicken
Fish
Pork
Eggs
Eggs Whites
Protein Shakes
Vegetables
All Approved
Fruits
Berries
Carbs
Sweet Potatoes
Yams
Brown Rice
Wild Rice
almonds
Sample Meal plan
Breakfast:
Protein, Vegetables, Fruits, Carbs
Snack:
Protein, Vegetables, Fruits
Lunch:
Protein, Vegetables, Fruits, Carbs
Snack:
Protein, Vegetables, Fruits
Dinner:
Protein, Vegetables, Fruits, Carbs
After dinner: 11 almonds
© Forever FitBody 2016
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Day 18 through 24 Nutrition Objectives
Rules
•
Only cook with organic butter, coconut oil, or extra virgin olive oil
•
Use Stevia instead of sugar as sweetener
•
You are only allowed to drink water as a beverage
•
You must eat half a grapefruit a day
•
The following foods are OFF LIMITS:
Sugar, Fried foods, Vegetable oil
Approved foods
Protein
Chicken
Steak
Vegetables
All Approved
Fish
Pork
Eggs
Eggs Whites
Protein Shakes
Nuts
Fruits
Carbs
All Approved
Sweet Potatoes
½ grapefruit in one meal Yams
a day
Brown Rice
Wild Rice
Wheat bread
Beans
Oatmeal
Couscous
Quinoa
Sample Meal plan
Breakfast:
Protein, Vegetables, Fruits, Carbs
Snack:
Protein, Vegetables, Fruits,
Lunch:
Protein, Vegetables, Fruits, Carbs
Snack:
Protein, Vegetables, Fruits,
Dinner:
Protein, Vegetables, Fruits, Carbs
© Forever FitBody 2016
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Food Journal
Date: _______
Time
Mon
Tues
Wed
Thurs Fri
Food/Beverage
Sat
Amount
Sun
Weight _____
Calories
Totals:
Check # 8 ounce glasses of water
Physical Activity
How I feel today: Fabulous
Minutes
Great
Intensity Low/Med/High
 OK
Calories
 Will Do Better Tomorrow
Notes:…………………………………………………………………………………………………………………
…………………………………………………………………………………………………………………………
…………………………………………………………………………………………………………………………
…………………………………………………………………………………………………………………………
© Forever FitBody 2016
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Grocery list
Proteins
Vegetables
Fruits
Carbs
Chicken
Spinach
Cherries
Brown rice
Tuna
Broccoli
Blueberries
Nonsweetened
yogurt
Celery
Grape fruit
Oatmeal
Non- sweetened
Whole wheat pasta
Cottage
Cheese
Snow peas
Strawberries
Granola
fish
Bell peppers
Cantaloupe
High fiber cereal (over 6 grams)
Eggs
Green beans
Orange
Quinoa
Egg whites
Raspberries
Cream of buck wheat
Mixed nuts
Apple
1% milk
Whey protein
Protein Bars
© Forever FitBody 2016
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Basic calorie Index
Food
Category
Serving
Apple
Fruit
medium
60-90
Avocado
Fruit
½cup
190
Banana
Fruit
small
94
Blackberries
Fruit
½cup
40
Blueberries
Fruit
½cup
45
Cantaloupe
Fruit
½ cup
40
Cherries
Fruit
½ cup
70
Grapes
Fruit
20
40
Orange
Fruit
medium
70
Pineapple
Fruit
¼ cup
80
Strawberries
Fruit
½ cup
35
Tomatoes
Fruit
medium
25
Asparagus
Vegetable
½ cup
25
Broccoli
Vegetable
½ cup
30
Spinach
Vegetable
½ cup
25
Carrots
Vegetable
6 in
20
Celery
Vegetable
2 stalks
17
Cauliflower
Vegetable
1 cup
25
Corn
Vegetable
½ cup
60
Eggplant
Vegetable
½ cup
25
Cucumbers
Vegetable
7in
20
Lentils
Vegetable
¼ head
15
Mushroom
Vegetable
½ cup
10
© Forever FitBody 2016
Calories
8
Basic Calorie Index pg 2
Onions
Vegetable
small
40
Green peppers
Vegetable
1 large
24
Chicken (white)
Protein
3oz
170
Chicken (dark)
Protein
3oz
185
Turkey (white)
Protein
3oz
150
Turkey (dark)
Protein
3oz
170
Tuna
Protein
3oz
100
Yogurt (low fat)
Protein
8oz
61
Cottage cheese
Protein
4oz
100
Beef (sirloin)
Protein
3oz
330
Egg
Protein
Large
70
Egg Whites
Protein
1 egg white
15
Almonds
Protein
15
100
Walnuts
Protein
2 tbsp
95
Pecans
Protein
1 tbsp
52
Cashews
Protein
10
200
Peanuts butter
Protein
2tbsp
170
Salmon
Protein
4oz
180
Shrimp
Protein
3oz
100
Cheddar cheese
Protein
1oz
115
Swiss
Protein
1oz
105
Milk, 1%
Protein
8oz
102
Butter
Fats
1tbsp
100
Coconut oil
Fats
1tsp
39
Olive Oil
Fats
1tsp
120
© Forever FitBody 2016
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Basic Calorie Index pg 3
Brown rice
carb
¼ cup dry
160
Wild rice
carb
¼ cup dry
160
Quinoa
carb
¼ cup dry
170
Oatmeal
carb
½ cup dry
150
Sweet potatoes
carb
small
180
Pinto beans
carb
¼ cup dry
60
Black beans
carb
¼ cup dry
60
Hummus
carb
2 tbsp
80
Ezekiel bread
carb
1 slice
80
Yam
carb
small
160
© Forever FitBody 2016
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