Free 5 Day Inferno Meal Plan

*Grocery Shopping List
*Meals for the week
*Healthy Snacks
*Delicious Smoothies

Follow my 5 day system and start feeling leaner by the weekend!

Click Here for Printable Version:

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This is the 5 day jump start diet that comes with the TurboFire workout program! This meal plan is meant to be followed for no more than 5 days. This is going to get you focused and on point with your food choices and shed some immediate pounds! If you’re just getting started email shakomomma@gmail.com about how to join and confirm we are friends at http://www.fb.com/shakomomma

Beverage Rules:

  • Stay hydrated, no less than 64 oz. of water a day, I recommend around 100.
  • You are allowed one cup of coffee per day max and one cup of tea keep sugar to a minimum and use only nonfat dairy/creamer.
  • For best results, you drink one Shakeology shake per day. I recommend you add 12-16 oz. of water to each packet, you may break these up into multiple shakes per day as long as they are not skipped. If you would like more info contact me. And, if you plan on substituting Shakeology replace it with no more than 170 calories/17g protein using another health food drink mix or protein powder or just switch out for your preferred protein and make sure you are taking a daily multivitamin, antioxidant, omega 3, CalMag, and then try to eat your weight in chia seeds, maca root, acerola, spirulina, ….ok you got me.. I’m kidding kind of. Nothing compares to good ole Shako. 😉
  • Absolutely NO alcohol, juice, soda or sports drinks! No, not even one.

Food Rules:

    • There are no cheat days on this meal plan, so no cheating. It is time to get serious.
    • Vegetarians are more than welcome to substitute an equal calorie item with the same amount of protein for any meat items.
    • Do your best to follow this, if you don’t have strawberries but you have raspberries, go ahead, no one is going to call the berry police!! Switch out a protein for a protein or a carb for a carb, etc but if you are in doubt…you shouldn’t eat it.
    • If you are hungry some great fillers are fiber and wheat grass and of course trusty old water!

Day 1

Breakfast:

Turkey Bacon Breakfast Sandwich

1 slice low fat turkey bacon

2 slices whole wheat toast

1 egg, scrambled or poached

1/2 tomato sliced

Snack 1

1/2 medium banana

7 walnut halves

Lunch:

Tuna Salad

3 cups of mixed greens

4 oz. water-packed tuna (drained)

5 cherry tomatoes

1 stalk chopped celery

3 scallions diced

2 Tbsp. fat-free ranch dressing

1 cup of green tea

Snack 2

One serving Shakeology

8-16 oz. water

1/2 tbsp. almond butter

Mix in blender with ice

 

Dinner:

Honey Dijon Chicken w/ Steamed Garlic-Parmesan Broccoli

Four 6 oz. chicken breast halves

1/3 cup Dijon mustard

3 Tbsp. honey

1 Tbsp. parsley flakes, salt to taste

4 cups broccoli

4 Tbsp. Parmesan cheese, garlic salt to taste

Directions: Mix Dijon mustard with honey, add parsley flakes and salt. Coat a 6oz chicken breast half in the mixture. Cook on a grill for about 7 minutes on each side (or until fully cooked). Steam 4 cups of frozen or fresh broccoli and top with 1 Tbsp. olive oil, 2 tsp. garlic salt and 4 Tbsp. Parmesan cheese. Makes 4 servings.

Day 1 Nutrient Count:

  • Calories: 1,183
  • Total Fat: 41 g
  • Protein: 107 g
  • Carbs: 101 g
  • Fiber: 16.5 g

Day 2

Breakfast:

Melon and Yogurt

6 oz. low-fat strawberry yogurt or greek yogurt

3/4 cup cubed cantaloupe

1 tsp. honey

Snack 1

Shakeology

8-16 oz. water

2 tsp. peanut butter

Mix in blender

Lunch:

Turkey Avocado Wrap

3 slices turkey breast (4oz)

1 whole wheat tortilla

1/2 tomato diced

1/4 avocado sliced

3 lettuce leaves or a handful of mixed greens

1 Tbsp. nonfat Italian dressing

Snack 2

1 Tbsp. peanut butter, spread across 2 celery sticks

Top with 15 raisins.

Dinner:

Grilled Teriyaki Salmon with Ginger Rice and Bok Choy

Two 4 oz. pieces of wild salmon, without skin

3 Tbsp. teriyaki marinade or sauce

2 pineapple rings

1 garlic clove

1 medium head of bok choy

1/2 tsp. sesame oil

1/3 cup of brown rice

1 tsp. powdered ginger

Directions: Marinate the salmon in teriyaki overnight, or for an hour before grilling. Grill the salmon for 5 minutes on each side. Place pineapple slices on the grill for 2 minutes and sear. Add rice, 2/3 cup of water, and 1 tsp. powdered ginger into a rice cooker or saucepan. Cook on low heat until rice is tender. Meanwhile, spritz nonstick cooking spray and 1/2 tsp. sesame oil into frying pan. Sauté 1 garlic clove and the bok choy until soft, yet still crisp.

Day 2 Nutrient Count

  • Calories: 1,193
  • Total Fat: 33 g
  • Protein: 79 g
  • Carbs: 155 g
  • Fiber: 15 g

 

Day 3

Breakfast:

Pineapple and Cottage Cheese

8-16 oz. low-fat cottage cheese

2 pineapple rings, canned in juice, drained or fresh

Snack 1

1 zucchini, cut lengthwise

1 large carrot, cut into spears

2 Tbsp. nonfat ranch dressing

Lunch:

Loaded Baked Potato

1 medium baked potato or sweet potato

1 Tbsp. low-fat sour cream or greek yogurt

1 scallion diced

1 slice of turkey bacon, cooked and crumbled

1 slice of low-fat cheese

Snack 2

1/2 cup of strawberries

Shakeology

1 cup nonfat milk (almond or soy is acceptable)

Add water to taste

Dinner:

Chicken Tacos with Beans and Quinoa

Two 6-oz. chicken breasts, grilled and then diced

5 Tbsp. pico de gallo

1Tbsp. low-fat sour cream

4 small whole wheat flour tortillas

1/2 avocado peeled and sliced

5 sprigs fresh cilantro

2 cups of black beans cooked

2 1/2 cups of brown rice cooked

Directions: Assemble chicken taco ingredients on tortillas. Top with avocado slices. Serve with 1/2 cup of black beans and 1/3 cup of cooked brown rice, seasoned with cilantro, salt and pepper. Makes 4 servings.

Day 3 Nutrient Count

  • Calories: 1,211
  • Total Fat: 17.5 g
  • Protein: 101 g
  • Carbs: 164 g
  • Fiber: 25.5 g

Day 4

Breakfast:

Pb & Banana Shakeology

1/2 medium banana

2 tsp. peanut butter

1 scoop of Chocolate Shakeology

8-16 oz. water, ice as needed

Snack 1

1 medium apple

1 Tbsp. almond butter

Lunch:

Egg salad Wrap

2 hard-boiled eggs, yolk removed from one

1/4 cup of low-fat cottage cheese

Whole wheat tortilla

1 Tbsp. Dijon mustard

1/2 tsp. of either dried dill or tarragon, salt and pepper to taste

Directions: Chop up hard-boiled eggs and mix with cottage cheese, mustard, salt, pepper, and herbs. Place onto tortilla and wrap up. Serve with 2 cups mixed greens, 1 sliced Roma tomato, and 1 tsp. balsamic vinegar. Toss all ingredients.

Snack 2

10 raw almonds, 1 medium orange

Dinner:

Steak, Spinach and Baked Potato

Two 4 oz. grass fed beef steaks – Lean cuts like loin, flank, or skirt

1 Tbsp. soy sauce or Braggs liquid aminos

1 Tbsp. black pepper

1 garlic clove, crushed for the marinade, red pepper flakes (optional)

12 oz. bag of fresh chopped spinach

1 garlic crushed clove

3 Tbsp. low-fat sour cream

2 Tbsp. Parmesan cheese

1 medium baked potato cut in half

Directions: Marinate steak an hour before grilling or overnight, in soy sauce, black pepper, crushed garlic, and red pepper flakes (optional). Grill steak to desired doneness. For the spinach, cook in a saucepan with 1/2 cup of water, stirring often. After 3 minutes of simmering, add sour cream, garlic, and Parmesan. Cook for another 2 minutes. Serve steak and spinach with 1/2 of a baked potato.

Day 4 Nutrient Count

  • Calories: 1202
  • Total Fat: 43 g
  • Protein: 86 g
  • Carbs: 135 g
  • Fiber: 22 g

Day 5

Breakfast:

Strawberry Waffle and Sausage

1 whole wheat waffle

1 tsp. strawberry preserves

2 turkey sausage link

Snack 1

1/2 medium banana

1/2 cup nonfat milk

1 scoop Shakeology

1/2 cup of water, ice as needed

Lunch:

Chicken and Hummus Pita

4 oz. broiled or grilled chicken, sliced thinly

1 Tbsp. hummus

1/2 cup of alfalfa sprouts optional

2 slices of tomato

3 slices of cucumber

1/2 6-inchwhole wheat pita or tortilla

Salad: mixed greens, 1 carrot, 1 celery, tsp. balsamic vinegar

Directions: Assemble all ingredients inside the pita. Serve with a small green salad of two cups lettuce topped with 1 shredded carrot and 1 diced celery stalk. For dressing, use 1 tsp. balsamic vinegar or bottled low-calorie dressing.

Snack 2

1 cucumber

1 red bell pepper cut into slices

1 oz. low-fat cheese

Dinner:

Rosemary Pork Chop with Peas and Wild Rice

Two 4oz. pieces lean, boneless pork loin chop,

2 Tbsp. rosemary

1/2 tsp. olive oil

1 cup peas or green beens

1/3 cup wild rice

Directions: Marinate pork chops in rosemary, olive oil, salt and pepper. Broil or grill the pork. Serve with cooked wild rice and steamed peas.

Day 5 Nutrient Count

  • Calories: 1,190
  • Total Fat 32 g
  • Protein: 102 g
  • Carbs: 132 g
  • Fiber: 19 g

 

If you would like to continue to the next 14 Day maintenance meal plan contact me. To continue to burn calories, get in a high intensity workout, for AMAZING results get started with my soulmate workout TURBOFIRE!! Even better get your free 30 day trial to BEACHBODY ON DEMAND {{think Netflix for workouts/meal plans}}

 

Here are your steps to get started:

 

  1. Add yourself into my private support group https://www.facebook.com/groups/shinebrightcommunity for those 30 days to ask questions, find motivation and keep yourself accountable. With Beachbody On Demand feature you will get access to all programs guides, nutrition plans and calendars. I will also be there to support and guide you along the way.
  2. Go to https://www.teambeachbody.com/en_US/tbbsignup/-/tbbsignup/club?referringRepId=162437 to enroll for your completely FREE 30 days. You only reserve your spot with a credit card, at the end of your 30 days you can either carry on with membership at the cost of $38.87 USD/quarterly or cancel without being charged. There will be reminders posted in our group so that you don’t forget to update or cancel your subscription
  3. Help me learn more about you so I can help you reach your health & fitness goals here: http://bit.ly/tawnyajeanfitnessquestionnaire

 

5 DAY INFERNO SHOPPING LIST

 

Shakeology or your choice of protein or health food smoothie mix

Turkey Bacon

Turkey Sausage Links

Tuna

7 4 oz Chicken Breast

Sliced Turkey Breast (nitrate free is a plus)

2 4 oz Salmon

2 6oz organic or grassfed beef steaks – lean cuts like loin, flank, or skirt

2 4 oz lean pork chops

 

Whole Wheat bread

Whole Wheat tortillas

Whole wheat waffles

Whole Wheat pitas optional

Brown rice

Wild rice blend

Canned black beans

 

Eggs

Lowfat or greek yogurt

Lowfat cottage cheese

Lowfat sour cream

Lowfat cheese

Fat free milk or almond milk (milk of choice)

Hummus

 

Tomatoes

Cherry Tomatoes

Mixed Greens

Romaine or leaf lettuce

Celery

Scallions

Broccoli

Avocado

Pineapple or canned pineapple slices

Garlic

Bok choy

Zucchini

Cucumbers

Carrots

Potatoes or Sweet Potatoes

Strawberries fresh or frozen

Cilantro

Apples

Oranges

12 oz bag chopped spinach frozen or 24 oz fresh

Bananas

Melon

Alfalfa sprouts optional

Peas or Green Beans (fresh or frozen)

Red or orange bell pepper

 

Walnuts

Almonds

Almond or all natural peanut butter (any nut butter)

Raisins or Craisins

 

Light or Fat-Free ranch dressing

Light or Fat-Free italian dressing

Teriyaki marinade or sauce

Low sodium Soy sauce or Braggs Liquid Aminos

Pico de gallo salsa

Balsamic vinegar

Extra virgin olive oil

Dijon mustard

Strawberry preserves

 

Parsley Flakes

Parmesan cheese

Powdered ginger

Dill or Tarragon optional

Black Pepper

Red pepper flakes optional

Rosemary

 

Green tea

Honey

 

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