Thursday, January 31, 2013

Awesome 21 day diet

I've had some questions about the diet that I'm following. It is from an old fitness magazine from years ago but great for re-boosting your metabolism. If you have Spring Break goals or want to begin a journey for better eating, here is the diet I've been following to get there. I promise it isn't that bad. It is hard the first week losing some things that may have been tasty before but it is WORTH IT! First I will post the meal set ups and at the bottom I will post the food options and measurements.

Look for some meals these next few weeks that are diet friendly! I'm going to throw in some post workout smoothies as well.

Week 1: Your metabolic rate is reset (eat these 5 meals a day)
Meal 1: 2 carbs, 1 fruit
Meal 2: 1 fruit
Meal 3: 4 oz. Chicken, 1 1/2 carbs, 1 vegetables
Meal 4: 1 fruit
Meal 5: 4 oz. fish, 3 vegetables, 1 fruit

Week 2: Your metabolism shifts into it's highest gear
Meal 1: 2 carbs, 1 fruit
Meal 2: 1 fruit
Meal 3: 4 oz. Chicken, 2 vegetables
Meal 4: 1 vegetable, 1 Tbs. peanut butter
Meal 5: 4 oz. fish, 3 vegetables

Week 3: Your body blocks New fat deposits
Meal 1: 2 carbs
Meal 2: 1 vegetable
Meal 3: 4 oz. Chicken, 2 vegetables
Meal 4: 1 vegetable
Meal 5: 4 oz. fish, 3 vegetables

Carbohydrates
~1/3 cup brown, white, or wild rice, black beans, kidney beans, lentils, or sweet potato
~1 cup puffed rice, puffed wheat, popcorn
~1/3 baked potato
~1/2 cup oatmeal, bran flakes, corn grits, cream of rice, cream of wheat, couscous, bulghur wheat
~1/2 cup corn, winter squash, green peas
~1 medium artichoke

Fruit
~1 medium apple, pear, peach, orange, nectarine
~1/2 banana, grapefruit, mango, cantaloupe, papaya
~1/2 cup cherries, applesauce
~1 cup grapes, watermelon, pineapple, cranberries, currants, berries
~2 kiwifruit, guavas, plums, tangerines
~3 apricots, peaches, dates, prunes

Vegetables
~1/2 cup pumpkin, onion, sauerkraut
~1 cup asparagus, broccoli, Brussels spouts,  cauliflower, turnips, collard, kale, mustard greens, green or yellow squash, peppers
~2 cups celery, cabbage, cucumber, mushrooms, spinach
~3 cups alfalfa sprouts, beet greens, iceberg or romaine lettuce
~4 cups endive, Swiss or ruby chard
~1 tomato

Freebies! (my favorite)
~ Condiments: ketchup, barbecue sauce, nonfat sour cream, soy sauce or tamari, miso, teriyaki sauce, pickles, mustard, Worcestershire sauce, and horseradish.
~All dry seasonings, spices and herbs
~Garlic, chives, watercress, radishes
~Nonfat salad dressings and mayonnaise (Mix mustard and mayo for lowfat tartar sauce)
~Butter substitutes, cooking sprays
~Salsa, tomato juice, vegetable juice, oil free tomato/marinara sauce, fat-free vegetable broth, fat-ree chicken broth (up to 1/3 cup daily)
~Lemon and lime juice, vanilla and other extracts, vinegars
~Light jams, jellies, and syrups (up to 2 Tbs daily)
~Nonfat milk or soy milk (I prefer Almond milk) *1 cup daily
~Artificial sweeteners


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2 comments:

Rachel Hughes said...

So when it says 5 meals per week are these your options to choose from for meal consistencies or is it saying to only eat 3 meals? (I'm hoping for the first option!)

Ashley Thompson said...

Each week has a different daily make up of meals. You eat 5 meals a day (3 being entrees) 2 being snacks. Everyday day week 1 options for seven days. Then move on to week 2 options 5 meals per day everyday for 7 days. (THE FIRST OPTION) lol