WEIGHT LOSS.

 

        'Get Results Now'

       

 welcome to power fusion fitness® 8/ days 24/7 results  oriented meal plan. this meal plan has been devised to get results, and get then fast. we've lowered the cabs, increased the protein, and divided the meals and snacks into five eating periods to optimize your weight loss. At the end of these eight days, you will look and feel fabulous.

 

 

keep in mind that the first three days will be quite a shock to your system. you will be detoxing from cabs and sugar, which may cause your body to feel tired and lethargic. Additionally, you may find that you get headaches. Many of these  symptoms are decreased by drinking water, so PLEASE be sure to drink a bare minimum of 64 ounces of PLAIN water per day. Optimally your water intake would be about 80 ounces, but no matter what, do not fall below 64 ounces.

 

Each day of the plan has a complete menu along with full nutritional analysis. you will see  that your calorie intake will be about 1400 calories daily. this is fairly low, but it is not a starvation diet by any means.

 

BEFORE YOU BEGIN THIS PLAN, PLEASE NOTE THE FOLLOWING:

 

1. please consult your physician before you begin this or any other exercise or weight-loss regimen.

 

2. this eating plan is designed to be used for eight days to jump-start a weight-loss plan. It is not recommended that you     follow it for more than that,  if you want the more important thigs it is  you nedd to start to eat properly.

 

3. If after three days you continue to feel lethargic and /or have headaches, you can increase the portions of protein and     vegetables.  AND as mentioned above, be sure to get a minimum of 64 ounces of water.

 

   Good luck and congratulations, you are about to lose weight and feel great.

 

 

                                                      DAY 1

 

 

1419 calories

142 grams protein

51 grams carbohydrate

17 grams fiber

72 grams fat

 

BREAKFAST:  CINNAMON BERRY COTTAGE CHEESE

 

1 cup 2% cottage cheese

1/2 teaspoon cinnamon

1 tablespoon chopped walnuts

1/3 cup mixed berries (blueberries & strawberries)

 

A.M. SNACK

 

1 part -skim mozzarella stick with 1/4 cup chopped celery and 1/4 cup cucumber

 

LUNCH: CHOPPED CHICKEN SALAD

 

combine 4 oz. chopped white meat grilled chicken with shredded lettuce, 1/4 of a sliced avocado, cucumber, and red onion , sprinkle 2 oz.

chedder cheese and dress with 1 teaspoon olive oil and 2 teaspoons venegar

 

sugar- free JELL-O CUP

 

 

P.M SNACK

 

oz.sliced white meat grilled chicken breast with 1 tablespoon lite dressing for dipping.

 

DINNER: GRILLED TURKEY BURGER

 

5 oz.grilled or baked turkey burger smothered in sauteed mushrooms and onions, made in 1/2 teaspoons olive oil.

1 cup string beans sauteed with 1 teaspoonn olive oil.

mixed salad with 2 tablespoons lite dressing or 1 tablespoon regular.

 

 

                                                                                       DAY 2

 

 

1392 calories

113 grams protein

15 grams fiber 

54 grams carbohydrate

82 grams fat

 

BREAKFAST:  HAM AND CHEESE OMELET

 

In a nonstick skillet combine 4  egg whites with 3 oz. chopped ham and 1oz. Swiss    cheese

1/2 cup strawberries,sliced.

 

A.M SNACK

 

Celery stalk with 1 tablespoon peanut butter. 

 

 

LUNCH: SOUP AND SALAD

 

combine 2 cups mexed greens, cucumber slices, grape tomatoes, green pepper strips, and alfalfa sprouts and dress with 2 tablespoons lite dressing or 1 tablespoon regular. serve with 2 cups of canned chicken soup 

 

that has approximately 90 calories and 9 grams of carbohydrate per cup.

1 cup of diet hot cocoa made with water.

 

P.M SNACK

 

1/2  cup % cottage cheese 

2 tablespoons slivered almonds

 

DINNER: HALIBUT WITH SAUTEED SPINACH

 

5-6 oz. grilled halibut

1 cup spinach sauteed with 1 teaspoon olive oil

1 cup mixed salad with 2 tablespoons lite dressing or 1 tablespoon regular

 

 

                                                                             

                                                                                                  DAY 3

 

1385 calories

151 grams protein

14 grams fiber 

49 grams carbohydrate

67 grams fat

 

 

BREAKFAST: VEGGIE OMELET

 

Omelet (4 whites  and 1 yolk) with 3 chopped mushrooms, 1/2 cup spinach,

1/4 cup chopped onion , and 2 tablespoons grated parmesan cheese

1/2 of a grapefruit

 

 

A.M SNACK

 

 

1 Celery stalk with 1 tablespoon peanut butter

 

 

LUNCH: POACHED SALMON SALAD.

 

5 oz. poached salmon

large mixed green salad lettuce, peppers, cucumbers, mushrooms with 2 tablespoons lite dressing or 1 tablespoon regular

1sugar free JELL-O cup

 

P.M SNACK

 

2 part-skim mozzarella sticks

1/2 of a sliced red  bell pepper

 

 

DINNER: GRILLED CHICKEN PARMESAN

 

Brush pre-made 5 oz. grilled chicken breast with 1/2 cup tomato sauce and coat with 2 oz. shedded low- fat mozzarella cheese, bake until bubbly

6 steamed  asparagus spears drizzled with olive oil and lemon

1 cup mixed green salad with 2 tablespoons lite dressing or 1 tablespoonregular.

 

 

 

 

                                                                                         DAY 4

 cup

 

1417 calories

146 grams protein

21 grams fiber

50 grams carbohydrate

73 grams fat

 

 

 

BREAKFAST: SCRAMBLED EGGS AND CHEESE WITH MUSHROOMS

 

In a nonstick skillet scramble 4 egg whites with 2 oz. low -fat shredded cheddar sheese and 3 sliced mushrooms

1/2 cup of strawberries.

 

A.M SNACK

 

1 oz. almonds

 

LUNCH: STEAK SALAD 

 

Pile 5 oz. of lean steak ,grilled , on a plate of shredded romaine lettuce, 1/2 of a sliced avocado, red onion, and 1 oz. shredded low-fat cheddar. Dress with 2 tablespoons lite dressing  or 1 tablespoon regular

1 sugar-free JELL-O cup

 

P.M SNACK

 

Turkey and cheese roll-up: roll 3 oz. deli turkey slices with  1 oz. low-fat  cheese.

 

 

DINNER: GRILLED CHICKEN & GARLIC BROCCOLI

 

4 oz. sliced grilled white meat chicken breast

1 cup broccoli sauteed with crushed garlic and 1 teaspoon olive oil

mixed green salad with 2 tablespoons  lite dressing  or 1 tablespoon regular

 

 

 

 

                                                                                      DAY 5

 

1400 calories 

148 grams protein

10 grams fiber

45 grams carbohydrate

68 grams fat

 

 

BREAKFAST: SCRAMBLED CHEESE EGGS & TURKEY BACON

 

In a nonstick skillet scramble 2 eggs with 1 oz. low-fat cheddar

2 slices turkey bacon

1/2 of a grapefruit.

 

A.M SNACK

 

7 walnut halves

1/2 cup 2% cottage cheese

 

 

LUNCH: GRILLED SHRIMP SALAD

 

5 oz grilled shrimp

2 cups mixed green salad with 2 tablespoons lite dressing or 1 tablespoon regular dressing.

1 sugar-free JELL-O cup

 

P.M SNACK

 

3 oz. sliced white meat grilled chicken breast with 2 tablespoons lite dressing for dipping

 

DINNER: SIZZLING BURGER

 

5 oz. hamburger(grilled or baked)

1 1/2 cups mixed greens with 2 tablespoons lite dressing  or 1 tablespoon regular

1 small baked  sweet potato  with 2 tablespoons lite sour cream.

 

 

 

                                                                                      DAY 6

 

 

1404 calories

158 grams protein

12 grams fiber

47 grams carbohydrate

65 grams fat

 

BREAKFAST:YOGURT PARFAIT

 

3/4 cup 2% cottage cheese topped with Splenda and cinnamon , 3 tablespoons slivered almonds, and 1/2 cup blueberries

 

 

LUNCH: CHICKEN CLUB SALAD

 

Combine 2 cups mixed greens, cucumber slices 1/2 a tomato, green pepper strips, alfalfa sprouts, 2 slices of crumbled, well-

 cooked turkey bacon, and 5 oz. grilled chicken with 2 tablespoons lite dressing or 1 tablespoon regular

1sugar -free popsicle.

 

 

P.M SNACK

 

Turkey and cheese roll-up: roll 3 oz. deli turkey slices with 2 oz. low-fat cheese.

 

 

DINNER: PORK CHOP & STRING BEANS

 

5-6 oz. grilled lean pork chop 

1 cup string beans sauteed with crushed garlic and 1 teaspoon olive oil

1 cup mixed greens with 2 tablespoons lite dressing or 1 tablespoon regular

 

 

 

 

                                                                                    DAY 7 

 

 

 

1392 calories

141 grams protein

17 grams fiber

49 grams carbohydrate

70 grams fat

 

 

BREAKFAST: CREAM CHEESE OMELET

 

Cook 4 egg whites in a nonstick skillet. Whwn they are just about set. add 2 tablespoons of whipped cream cheese. Wait about 1 minute, and then fold in half.Remove from heat and allow cream cheese to melt

1/2 cup sliced strawberries.

 

 

A.M SNACK

 

30 pistachio nuts.

 

LUNCH: TUNA SALAD 

 

 

Mix 5 oz. white water-packed tuna with 1 tablespoon light mayonnaise, and pile onto 2 cups clean spinach leaves 1/2 chooped tomato 1/2 sliced green pepper, 1/2 cup cucumber slices, 1/4 cup sliced avocado, and 2 slicesd white mushrooms. Top with 2 tablespoons chopped almonds and 2 tablespoons lite dressing.

 

 

P.M SNACK

 

Roast beef and cheese roll-up roll 2 oz . deli roast beef slices with 1 oz. low-fat cheese.

 

DINNER: GRILLED CHICKEN & SPINACH

 

 

Marinate 5 oz. of wite meat chicken breast in 1 teaspoon of lemon juice and 1 teaspoon of olive oil, season with dash of salt,pepper, and dried parsley to taste. Grill on preheated grill pan (sprayed with cooking spray) until cooked through.

1 cup steamed spinch

1cup chooped mixed greens topped with 2 tablespoons of grated parmesan cheese and dressed with 2 tablespoons lite dressing or 1 tablespoon regular.

 

 

S

                                                                                                 DAY 8

 

1415 calories

129 grams protein

14 grams fiber

55 grams carbohydrate

76 grams fat

 

 

BREAKFAST: EGGS OVER EASY

 

1 egg plus one additional white cooked over easy 

3 slices of well-done turkey bacon

1/2 of a whole -grain English muffin

1/2 cup of tomato juice

 

 

SNACK

 

2 part-skim mozzarella sticks

1/2 of a sliced red bell pepper

 

 

LUNCH: CHICKEN SALAD ON A BED

 

5 oz.of cubed white meat chicken mixed with 2 tablespoons of light mayonnaise and 1 chopped celery stalk, add salt and pepper to taste.

Pile chicken salad onto a bed of romaine lettuce and sliced tomato

1/2 cup cubed cantaloupe

 

P.M SNACK

 

1 oz. cashews ( about 17 nuts)

1 sliced cucumber

 

 

DINNER:GRILLED OR POACHED SALMON

 

 Grill or poach a 5 oz. salmon filet. Season with lemon and salt and pepper

1 cup broccoli sauteed in garlic with some nonstick spray

1 cup chopped mixed greens topped with 2 tablespoons of crumbled blue cheese and dressed with 2 tablespoons lite dressing or 1 tablespoon regular.

 

 

 

 

 

 

 

 

                    

 

                           WARNING
 

Always consult your physician before starting           any exercise regime or program.

 

 

 

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