Everyday, people approach me and ask for more information on the eating plan necessary for fat loss.

Here it is: a fully planned week of eating that you can use to accelerate your fat loss and body transformation.

Key point: look for PRINCIPLES here.

There will be times when you will NOT be able to eat according to THIS EXACT menu.

What will you do then?

Will you turn back to the Cheetoos? Will you throw in the towel and have a Super Star Burger?

If you know the principles of healthy eating, you NEVER have to worry about going out to eat, eating at a party, or other situations where you cannot prepare food yourself.

This guide is an actual plan you can follow AND a place to learn the guidelines and principles necessary for fat loss.

MONDAY

MEAL 1: Shamrock omelet (cooked collard greens), 1 green apple, 1 tsp flax seed oil



MEAL 2: ProGrade Shake or 1 oz cheddar w/5 Triscuts   



MEAL 3: Brown Rice Chicken Bowl (Pick up Stix)



MEAL 4: ProGrade Shake or slice of Asparagus turkey slice wrap



MEAL 5: Citrus Glazed Halibut with Mixed Salad, 1 tsp flax oil, 1 cup green tea



TUESDAY



MEAL 1: Spartan Omelet, 1 pomello, 1 tsp flax, 1 cup green tea



MEAL 2: ProGrade Shake or 1/2 cup blueberries with 1/4 cup cottage cheese



MEAL 3: Sliced roast turkey, on flourless bread with spinach, onion, and sun dried tomato spread, 1 cup green tea


MEAL 4: ProGrade Shake or 1 cup mixed berries with non-fat whipped cream and dark chocolate sprinkles


MEAL 5: Basil whole grain pasta with tilapia and grilled yam, 1-cup green tea


WEDNESDAY


MEAL 1:  Irish Oatmeal w Strawberry and Hard Boiled Egg, 1 tsp flax oil, 1-cup rosemary white tea



MEAL 2: ProGrade Shake or 1/2 spouted bagel with 1 tbsp peanut butter and spouts



MEAL 3: Burger King grilled chicken sandwich with double tomato, onion, lettuce (no spread) and diet coke



MEAL 4: ProGrade Shake or 1/2 Fuji Apple with 1 stick mozzarella



MEAL 5: Buffalo Burger, down home Mississippi style greens, corn bread with Omega-3 fortified spread, 1 cup white tea

THURSDAY



MEAL 1: Baja Omelet, 1 pomello, 1 tsp flax seed oil, 1 cup black tea



MEAL 2: ProGrade Shake or 1/2 slice flourless bread with 1 tbsp almond butter



MEAL 3: Wendy's Mandarin Chicken Salad, Baked Potato w chives, diet Dr. Pepper



MEAL 4: ProGrade Shake or 1/2 bowl Kashi Cereal with 1/4 cup Soy Milk and berries w 1 tsp flax seed oil



MEAL 5: Garden Burger with Cherry Tomato Salad, 1 tsp flax seed oil, 1 cup white tea


FRIDAY

MEAL 1: 1/2 cup grape nuts w soymilk, 1/2 orange, 1 tsp flax, 1-cup black tea



MEAL 2: ProGrade Shake or 1/2 cup yogurt with goji berries



MEAL 3: Sliced chicken breast, on flourless bread with spinach, onion, and sun dried tomato spread, 1 cup white tea



MEAL 4: ProGrade Shake or 1-cup tropical fruit salad w non-fat whipped cream and dark chocolate sprinkles



MEAL 5: Amy's whole grain spinach pizza with mixed greens salad, 1 cup white tea


SATURDAY AND SUNDAY

If you look carefully at the meals and snacks we have planned for the week, you will notice a pattern.

Every or most every meal has a source of lean protein, a vegetable, and a starch.

On the weekends, I'll assume that you will probably eat out for a few meals.

Based on this assumption, stick to these guidelines while eating out:

1. Eat a veggie. You already know WHY you need to eat your vegetables. So, I'll skip that point. Know this: you are the customer. And, the customer is always right.
So, even if it isn’t on the menu, request a side order of a vegetable. You don't have to eat it raw either. Use some common sense. Put some pepper and maybe a smidge of salt on your veggies for flavor.
Maybe add a squirt of lemon, too. I know you may not like vegetables. Find just ONE you like and eat it. You'll thank me later.

2. Eat a lean protein. Stick to fish, chicken and the OCCASIONAL serving of beef (ONCE A MONTH MAX). This point is crucial. If you miss the lean serving of protein, you will use skeletal muscle for fuel. Muscle is the ONLY place where fat is burned in your body. Doesn't it make sense to keep all that you can? Keep muscle by eating LEAN meats.

3. Eat a starch. What is starch? Oats, brown rice, quinoa, barley, spelt, potato with skin, yam, etc. Starch is your bodies’ first choice for fuel. Eating a starch will give you a steady supply of lasting energy, so you don't have an energy crash after your meal.

Eat all three of these types of food at every meal for maximum energy and fat burning potential.

Furthermore, if your goal is to cut fat and get toned, you will get the most out of this eating strategy (not a diet) by exercising EVERY DAY.

It does NOT need to be some boring hour long sweat session on the treadmill, elliptical, or bike either. Exercise science has proven that you can get BETTER results by exercising for less time at A HIGHER INTENSITY.

Nutrition is just one part of the body transformation equation. You must start an exercise program that guarantees complete physical and mental transformation.

Do that by reserving your space at my next Boot Camp FX fitness boot camp or signing up for private training. Call (714) 414-9942 now.

Enjoy, implement, and create health!

Curtis Ludlow

P.S. Thank you for being a subscriber! If there are any topics you would like to see covered in future issues please let me know.