Shred - The Revolutionary Diet 6 Weeks 4 Inches 2 Sizes by Ian K Smith

Author:Ian K Smith [Smith, Ian K]
Language: eng
Format: mobi
Publisher: St. Martin's Press
Published: 2012-12-23T23:00:00+00:00

SHRED WEEK 6, DAY 6

MEAL 1

• 1 piece of fruit (choose a pear or apple or orange if possible)

• Choose one of the following:

1 grilled cheese sandwich on 100-percent whole-grain or 100-percent whole-wheat bread

1 small bowl of oatmeal (1½ cups cooked)

2 egg whites or 1 egg-white omelet with diced veggies (made with 2 egg whites max)

1 small bowl of sugar-free cereal with fat-free, skim, or 1-percent fat milk

2 pancakes plus 2 strips of bacon (pancakes should be no larger than a CD; no more than 1½ tablespoons syrup, 1 pat of butter; try turkey bacon)

1 small bowl of Cream of Wheat (1 cup cooked)

• 1 cup of fresh grapefruit, apple, or orange juice

SNACK 1

• 150 calories

MEAL 2

• 1 cup of hibiscus tea (can be consumed either cold or hot)

• Choose one of the following:

3 servings of vegetables (Remember, a serving is about the size of the average person’s fist.)

1 large green garden salad (no croutons, no bacon bits, 4 tablespoons of fat-free or low-fat dressing)

1 protein shake (200 calories or less)

1 bowl of soup (200 calories or less; no potatoes, no cream). Good choices are chicken noodle, vegetable, lentil, chickpea, split pea, black bean, tomato bisque, etc. Be careful of sodium content!

• If you choose the protein shake or soup, you should also consume 1 serving of veggies

• You can choose one of the following beverages in addition to the tea:

One 12-ounce can of diet soda

1 cup of lemonade (freshly squeezed preferred)

Unlimited plain water (flat or fizzy)

1 cup of flavored water

1 cup of juice (not from concentrate)

1 cup of unsweetened iced tea

1 cup of low-fat, reduced-fat, or fat-free milk, unsweetened soy milk, or unsweetened almond milk

SNACK 2

• Choose one of the following:

Raw trail mix (½ cup of raw nuts with sunflower or pumpkin seeds and dried fruit)

2 dates stuffed with almonds (take out the pit and replace with a few almonds)

½ cup raisins, raw walnuts, and pinch of sea salt (mix together)

3 tomato slices and fresh basil drizzled with olive oil

½ cucumber, sliced, sprinkled with pinch of sea salt and fat-free vinaigrette dressing

1 cup of unsweetened apple sauce

10 cherries mixed with handful of nuts (cashews, almonds, or walnuts)

8 baby carrots with 2 tablespoons of hummus

Ants on a log (2 celery sticks dabbled with 1 tablespoon of raw nut butter and 1 tablespoon organic raisins)

1 piece of medium-size fruit

Small beet salad

1 cup of beet juice

20 almonds

Small fruit cup

8 halves of dried apricots

2 tablespoons of sunflower seeds

4 slices of Melba whole-wheat or whole-grain toast

MEAL 3

• Choose one of the following:

1 veggie burger (3 ½ inches in diameter, ½-inch thick)

5-ounce piece of lean beef (no frying)

5-ounce piece of chicken (no skin, no frying)

5-ounce piece of fish (no frying)

5-ounce piece of turkey (no skin, no frying)

1 cup of spaghetti and meatballs

(5 ounces is about the size of a deck and a half of playing cards.)

• 1 serving of veggies

• Half of a baked sweet potato (no whipped cream or other additions; you can add 1 teaspoon of butter) or ½ cup of cooked rice

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