2 WEEK SHRED CHALLENGE DIET PLUS
1 whole egg plus 3/4 cup egg whites, scrambled with low-fat cheese, spinach, and tomato, wrapped in medium-size low-carb tortilla.1 cup whole-grain cereal, 1 cup unsweetened almond milk or 1% milk.Smoothie made with whey or casein protein powder blended with 1 tbsp powdered peanut butter, cinnamon, and iceĭaily total: 1,621 Calories, 161g protein, 152g carbs, 50g fat Day 7.3 oz cooked lean grass-fed beef with 1/2 cup brown rice over a bed of romaine lettuce with 1/4 cup low-fat cheese, flavored with garlic, onion, and 1/4 cup spicy salsa.Low-carb protein bar (about 200–250 calories).4 oz bison burger in a small whole-wheat pita, served with lettuce, tomato, and mustard.6 oz plain non-fat Greek yogurt, 1/2 cup fresh raspberries flavored with cinnamon, and 1/4 cup toasted almond slivers.1/2 cup old-fashioned quick oats and 1 scoop vanilla whey protein, mixed with hot water and topped with 1/8 cup crushed walnuts or almonds, and 1/2 cup berries.3 oz grilled chicken with 2 tbsp avocado and sliced cucumberĭaily total: 1,905 Calories, 174g protein, 128g carbs, 60g fat Day 6.
served with 1/4 cup low-sodium salsa and 15 baked tortilla chips.4 oz 99% fat-free ground turkey crumbled over salad greens plus 1/2 small sliced avocado and 2 slices of organic lean turkey bacon.1/2 flour-free English muffin (such as Ezekiel) topped with 1/2 cup 1% low-sodium cottage cheese and 1/2 cup fresh pineapple.Omelet made with 1 whole egg, 4 egg whites, chopped bell pepper, tomatoes, spinach, and onion plus 1/4 cup low-fat cheese and salt-free seasoning.
1 small apple with 1 tbsp natural almond or peanut butterĭaily total: 1,532 Calories, 107g protein, 145g carbs, 50g fat Day 5.2 oz cooked chicken breast with 1/2 cup black beans, 1/2 cup brown rice, and 1 cup bell pepper, plus 2 cups romaine lettuce.Protein shake made with 1 scoop chocolate whey protein mixed with 1 cup almond milk.8 oz plain non-fat Greek yogurt with 1/2 cup of sliced melon.8 oz plain non-fat Greek yogurt with 1/2 cup sliced fresh fruit and 1/8 cup chopped walnuts.Salad with a rainbow of vegetables made with 5 hard-boiled egg whites, 2 tbsp avocado, sliced celery, and salt-free seasoningĭaily total: 1,889 Calories, 149g protein, 190g carbs, 52g fat Day 4.kale sautéed with garlic, sea salt, and olive oil.Whole-grain flourless cinnamon raisin English muffin (such as Ezekiel) topped with 2 tbsp low-fat cream cheese and 1/2 cup berries.4 oz tuna in water, mixed with 1 tbsp Dijon mustard over romaine lettuce with 4 grape tomatoes, 1/2 bell pepper, 1/8 cup walnuts, 1/4 cup dried cranberries.1/3 cup old-fashioned quick oats mixed with 1 scoop vanilla whey protein combined with hot water, then topped with 1 tbsp almond butter.Large salad made with 4 oz grilled flank steak and seasoned with balsamic vinegar, tossed with 1 tbsp grated parmesan cheese and 1 cup whole-grain pastaĭaily total: 1,623 Calories, 132g protein, 178g carbs, 40g fat Day 3.1 scoop vanilla whey protein powder blended with 1/2 cup berries and 1 cup almond milk.1 tbsp Dijon mustard, lettuce, tomato, and 2 tbsp avocado.Low-carb wrap made with 3 oz sliced turkey or chicken breast.8 oz non-fat Greek yogurt plus 1/2 cup of sliced melon.1/2 cup sliced strawberries or similar fruit.1 scoop vanilla whey/casein powder blended with ice plus 1 tbsp powdered peanut butter (add instant decaf coffee and/or cinnamon if desired)ĭaily total: 1,540 Calories, 150g protein, 125g carbs, 42g fat Day 2.4 oz 99% fat-free ground turkey burger served with 2–3 cups steamed broccoli or other green vegetable and 1 small sweet potato.1 slice of toasted sprouted-grain bread (like Ezekiel).4 oz grilled chicken breast and 2 tbsp sliced avocado over a medium salad with 2 tbsp balsamic vinegar.1 medium apple and 1 tbsp natural nut butter (such as peanut or almond).1 whole egg scrambled with 3/4 cup egg whites.1/2 cup old-fashioned quick oats prepared with water.Here’s the goof-proof way to eat clean at every meal for two weeks straight.
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