Authors: Christmas Abbott
Tags: #Health & Fitness, #Diet & Nutrition, #Diets, #Exercise, #Weight Loss
The Badass Body Diet: The Breakthrough Diet and Workout for a Tight Booty, Sexy Abs, and Lean Legs (19 page)
Frame 4
▪ Bold
Day 2 | |
Breakfast—3 bricks | |
3 eggs, scrambled ½ apple with 4½ teaspoons peanut butter 1 small plum Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
Lunch—3 bricks | |
4.5 ounces canned tuna served over ¾ cup kale and ⅓ cup tomato and drizzled with 1 tablespoon balsamic vinegar 1½ teaspoons sunflower seeds mixed in with salad 27 almonds Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
3 slices deli turkey, with 2 tablespoons of raisins and 18 chopped almonds | |
Dinner—3 bricks | |
3 ounces pork chop, grilled or pan-fried 1 cup cooked Brussels sprouts, prepared with 1 teaspoon olive oil ⅓ cup beets 18 almonds Water (no caffeine after 3:00 p.m.) | |
Snack—1 brick | |
1.5 ounces canned tuna served on ⅓ cup chopped tomato, 9 almonds |
Frame 4
▪ Bold
Day 3 | |
Breakfast—3 bricks | |
Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
Lunch—3 bricks | |
27 almonds Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
3 ounces ground turkey, 1 cup Brussels sprouts with 2 teaspoons peanut butter | |
Dinner—3 bricks | |
3 ounces veal chop, covered with ⅓ cup tomato sauce ¾ cup kale and ⅓ cup chopped tomato drizzled with 1 tablespoon balsamic vinegar 27 almonds Water (no caffeine after 3:00 p.m.) | |
Snack—1 brick | |
1 hard-boiled egg, ¼ apple with 1½ teaspoons peanut butter |
Frame 4
▪ Bold
Day 4 | |
Breakfast—3 bricks | |
2 eggs scrambled with 1 ounce chopped ham ¾ banana with 4½ teaspoons peanut butter Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
Lunch—3 bricks | |
4.5 ounces ground turkey 1 cup cooked green beans, sprinkled with 27 crushed almonds ¾ cup cooked carrots Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
3 ounces ground chicken, 1 cup chopped fresh pineapple, 2¼ teaspoons sunflower seeds | |
Dinner—3 bricks | |
4.5 ounces grilled chicken breast 1 cup spaghetti squash topped with ⅓ cup tomato sauce mixed with ¼ cup cooked onion 27 almonds Water (no caffeine after 3:00 p.m.) | |
Snack—1 brick | |
1 ounce pork, ¼ apple with 1 teaspoon peanut butter |
Frame 4
▪ Bold
Day 5 | |
Breakfast—3 bricks | |
3 eggs poached and served on top of 1 cup sautéed spinach ½ slice bread 27 almonds Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
Lunch—3 bricks | |
Water, green tea, or coffee, with no sugar or milk | |
Snack—1 brick | |
1.3 ounces canned tuna served on ⅓ cup chopped tomato, 9 almonds | |
Dinner—3 bricks | |
4.5 ounces catfish, baked or grilled, served with 2 tablespoons cocktail sauce Water (no caffeine after 3:00 p.m.) | |
Snack—1 brick | |
1.5 ounces grilled chicken breast, 2 to 3 celery sticks spread with 1½ teaspoons peanut butter |
Frame 4
▪ Bold
Day 6 | |
Breakfast—3 bricks | |
Grain-Free Granola Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
Lunch—3 bricks | |
Stuffed Tomato with Crab Salad Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
3 ounces grilled chicken breast, 1 cup red bell pepper slices, 6 teaspoons cream cheese | |
Dinner—3 bricks | |
Water (no caffeine after 3:00 p.m.) | |
Snack—1 brick | |
1 slice deli ham, 1 cup red bell pepper slices, 9 almonds |
Frame 4
▪ Bold
Day 7 | |
Breakfast—3 bricks | |
6 egg whites, scrambled 1 cup blueberries 4½ teaspoons peanut butter on top eggs Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
Lunch—3 bricks | |
4.5 ounces canned tuna served on ¾ cup kale and ⅓ cup chopped tomato 27 almonds ⅔ cup raspberries Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
2 ⅔ cup melon balls | |
Dinner—3 bricks | |
9 steamed asparagus spears, drizzled with 1 tablespoon of butter Water (no caffeine after 3:00 p.m.) | |
Snack—1 brick | |
1 slice deli turkey, 1 tablespoon raisins, 9 peanuts |
THE MAINTAINER MENUS FOR FRAME 5 (CONFIDENT)
Remember that in each frame, you usually eat a range of bricks. Adjust up and down within that range for your own needs. Feel free to substitute any meal with a
Meal Replacement Shake
.
 Day 1 | |
Breakfast—3 bricks | |
2 eggs, scrambled or poached, with 1 slice Canadian bacon ½ apple with 4½ teaspoons peanut butter 1 small plum Water, green tea, or coffee, with no sugar or milk | |
Snack—3 bricks | |
4.5 ounces canned tuna served on 1½ cups chopped kale, ⅓ cup chopped tomato, 27 almonds | |
Lunch—4 bricks | |
Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
Dinner—3 bricks | |
4 ounces sirloin steak 9 steamed asparagus spears ½ cup cooked Brussels sprouts, drizzled with 1 tablespoon of butter ⅓ cup beets Water (no caffeine after 3:00 p.m.) | |
Snack—1 brick | |
1.5 ounces ground turkey, 2 small apricots, 9 almonds |
Frame 5
▪ Confident
Day 2 | |
Breakfast—3 bricks | |
3 eggs, scrambled ¾ apple 4½ teaspoons almond butter Water, green tea, or coffee, with no sugar or milk | |
Snack—3 bricks | |
1½ cups cottage cheese, mixed with 3 tablespoons raisins and 27 chopped almonds | |
Lunch—4 bricks | |
5 ounces canned tuna served over 1½ cups kale, ⅓ cup beets, ¼ cup butternut squash cubed and drizzled with 1 tablespoon balsamic vinegar 27 almonds Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
Dinner—3 bricks | |
3 ounces pork chop, grilled or pan-fried 1 cup cooked Brussels sprouts, drizzled with 1 tablespoon of olive oil ½ cup cooked okra 6 tablespoons sour cream on pork chops Water (no caffeine after 3:00 p.m.) | |
Snack—1 brick | |
1.5 ounces canned tuna served on ⅓ cup chopped tomato, 9 almonds |
Frame 5
▪ Confident
Day 3 | |
Breakfast—3 bricks | |
3 poached eggs served over 1 cup sautéed spinach, ½ slice of toast with 1 tablespoon of almond butter Water, green tea, or coffee, with no sugar or milk | |
Snack—3 bricks | |
1.4 ounces chicken breast, ¼ cup butternut squash mixed with 1 teaspoon butter, 1 tablespoon of almond butter | |
Lunch—4 bricks | |
6 ounces cooked ground beef mixed with ⅓ cup tomato sauce and ½ cup cooked onion and served over 1 cup spaghetti squash 36 almonds Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
Dinner—3 bricks | |
Water (no caffeine after 3:00 p.m.) | |
Snack—1 brick | |
Frame 5
▪ Confident
Day 4 | |
Breakfast—3 bricks | |
2 eggs scrambled with 1 ounce ham (cubed) 1 cup pineapple mixed with 5 cherries 4½ teaspoons cashew butter Water, green tea, or coffee, with no sugar or milk | |
Snack—3 bricks | |
1½ ounces grilled salmon mixed with 1 cup chopped fresh pineapple and ½ kiwi topped with 2¼ teaspoons sunflower seeds | |
Lunch—4 bricks | |
6 ounces ground turkey 1½ cups sautéed kale mixed with ½ cup sautéed leeks, ⅓ cup chopped tomato, and 1 teaspoon olive oil 18 almonds Water, green tea, or coffee, with no sugar or milk | |
Snack—2 bricks | |
Dinner—3 bricks | |
5 ounces grilled chicken breast 1 cup spaghetti squash topped with ⅓ cup tomato sauce mixed with ¼ cup cooked onion topped with 9 teaspoons sour cream Water (no caffeine after 3:00 p.m.) | |
Snack—1 brick | |
1.5 ounces ground turkey, ¼ apple with 1½ teaspoons peanut butter |