Vous êtes sur la page 1sur 17

FIT

for MEAL PLAN

LIFE
written by
Chef Crystal Breeze
TABLE of
Contents
PAGE
3 // OVERVIEW, SCIENCE & BACKGROUND

4 // WHAT STEPS TO FOLLOW EVERY DAY OF WEIGHT LOSS

5 // WHAT YOU NEED FOR SUCCESS

6 // PHASE 1: PREP

7 // PHASE 1: PREP SAMPLE MENU

8 // PHASE 2: RAPID WEIGHT LOSS

9 // PHASE 2: FOOD LIST // MEAT & POULTRY

10 // PHASE 2: FOOD LIST // DAIRY & VEGETARIAN

11 // PHASE 2: FOOD LIST // SEAFOOD

12 // PHASE 2: FOOD LIST // VEGETABLE

13 // PHASE 2: FOOD LIST // FRUIT

14 // PHASE 2: FOOD LIST // GRAINS, BEVERAGES, MISCELLANEOUS

15 // PHASE 2: RAPID WEIGHT LOSS SAMPLE MENU

16 // PHASE 3: METABOLIC ADJUSTMENT

17 // EXAMPLE PRODUCTS

FIT FOR LIFE // CRYSTAL BREEZE // 2


OVERVIEW, SCIENCE &
BACKGROUND
DISCLAIMER
I am not a nutritionist nor am I guaranteeing
weight loss. This is simply what I did to lose
weight and I want to share that with you!

BEFORE AFTER

Retrain your body to want lean foods.


PHASE 1 PREP
PHASE 2 RAPID WEIGHT LOSS
PHASE 3 METABOLIC ADJUSTMENT

THIS PLAN is an eight week long plan that the ketogenic diet is high fat low carb, the
I used and followed to lose 105 pounds. I diet I followed is low carb low fat. You do
was taught by nutritionists to retrain my not need the keto diet to fall into ketosis,
body and begin to crave lean foods. what you need is to be in a carb deficit.
They taught me all the science behind the Switching from a high carb diet to a low
human bodying how the body reacts to carb diet lowers insulin levels in your body.
certain foods. I’m here to share with you my When insulin levels are low your body will
knowledge and the things I did that helped begin to convert fat into ketones, which
me with weight loss. your cells can use in place of glucose for
On this diet I did not count calories. What I energy. When your body is mainly using ke-
focused on was my carbs. I did not surpass tones and fat for energy you’re in a state of
50 grams of carbs a day and I aimed to fall ketosis.
into a state of ketosis. With that being said what I did to fall into
A lot of the times ketosis is linked with the ketosis was a low carb and low fat diet.
Ketogenic diet. This is not that diet. While Therefore I am eating very lean foods all day.

FIT FOR LIFE // CRYSTAL BREEZE // 3


WHAT STEPS TO FOLLOW
every day of weight loss
RECOMMENDED:

▫ Drink at least 80 ounces of water daily.

▫ Take daily fiber supplement.

▫ Take vitamin and mineral supplements.

▫ Take a keto stick reading every morning.

▫ Record everything you eat and drink.

▫ Do not surpass 50 grams of carbohydrates.

▫ Move more.

▫ Stress less.

▫ Salt is okay to eat and add into foods. Personally I had to intake
more salt than usual because I have low blood pressure.

▫ Do not go more than two and a half hours without eating.

▫ Do not skip meals and eat less food.

▫ Accurately weight and measure all servings.

▫ Feel free to have more than one type of protein, vegetables or


fruits at meals as long as the total amount adds up to one serving.

▫ Flavor up your meals with herbs and spices.

FIT FOR LIFE // CRYSTAL BREEZE // 4


WHAT YOU NEED
FOR SUCCESS
What I used for success:

▫ KETONE STRIPS
These strips can be found in Walgreens,
CVS, Walmart, or anywhere online including
Amazon. They tell you whether or not you
are in a state of ketosis.

▫ FOOD SCALE
Precisely weigh all your food. You can find
online or stores such as Bed, Bath & Be-
yond, Target, and Walmart.

▫ MEASURING CUPS & SPOONS

▫ WEIGHT SCALE
This is the one I use and found at
Bed, Bath & Beyond.

▫ TAPE MEASURE
Good to track inches.

FIT FOR LIFE // CRYSTAL BREEZE // 5


PHASE 1: PREP
IF you’re wondering if this step is necessary,
the answer is yes! Although the prep stage is

not intended for weight loss, I did it to start

training myself to follow a guideline.

I eased into the diet by doing three days of

prep. The food on prep is not like the foods I

ate on the rest of the plan. It may seem coun-

terproductive and you may want to skip over

this part but don’t! It is important to prepare

your brain and body.

PREP benefits
√ Comfortable transition into the diet and helps cravings.
√ Replenishes your body’s reserve of essential fatty acids and amino acids.
√ Mentally prepares your brain.
√ Decrease risk of gallbladder conditions.

PREP DAY(S) rules


1. Eat 3 complete meals a day: including a protein food, salad with regular
dressing, potato or other starch, vegetables, fresh fruit, and milk
2. Include high fat foods you crave at mealtime
3. Eat protein snacks between meals
4. Avoid or limit desserts and alcohol
5. Start taling vitamins ans supplements
6. Drink at least 80 ounces of water

FIT FOR LIFE // CRYSTAL BREEZE // 6


PHASE 1: PREP
SAMPLE MENU
Breakfast
3 eggs with 1 cup of spinach or omelette
with bacon, ham, or sausage if desired
1 slice of toast with butter
1 cup orange juice

Lunch
Tuna salad
Green salad with dressing
Vegetable & fresh fruit
Coffee, or any calorie-free drink

Snacks
Dinner
CHEESE
6 oz steak or fish NUTS
Baked potato with butter & sour cream SEEDS
Vegetable & fresh fruit CELERY WITH PEANUT BUTTER
Coffee, or any calorie-free drink YOGURT

FIT FOR LIFE // CRYSTAL BREEZE // 7


PHASE 2:
RAPID WEIGHT LOSS
AFTER you have finished the three days of prep, you will now start the rapid weight loss
menu. The objective is to eat six times a day, every two hours. You can add an extra snack if
you exercise. When I did this plan I did not exercise and I lost around 80 pounds. Because
of the way it’s set up, exercise is not needed but recommended. The layout is below.

Breakfast
1 protein serving
1 fruit or grain

Snack 1 protein serving

Lunch
1 protein serving
1 vegetable serving BEFORE
1 fruit serving AFTER
2 cups lettuce

Snack 1 protein serving

Dinner
1 protein serving
1 vegetable serving
1 fruit serving
2 cups lettuce

Snack 1 protein serving

FIT FOR LIFE // CRYSTAL BREEZE // 8


PHASE 2:
RAPID WEIGHT LOSS
FOOD LIST
BELOW is an allowed food list of meats, poultry, dairy, vegetarian
proteins, seafood, produce, grains, and miscellaneous items. These
are all items I could come up with. Just because they are not on
the list does not mean they are not allowed. If you find something
low fat and low carb it is compliant.
Just make sure you are within your 50 grams of carbohydrates
limit for the day. Always make sure to write down everything as
you eat so you know how many carbs you’ve had. To look up how
many grams of carbs each has use the MyFitnessPal app or the
internet in general should tell you.

MEAT & POULTRY


FOOD CHOICE SERVING SIZE CARBS PER SERVING

Beef Flank 3 1/2 oz 0

Beef Round 3 1/2 oz 0

Beef Sirloin 3 1/2 oz 0

Bison 3 1/2 oz 0

Chicken Breast 3 1/2 oz 0

Cold Cuts (97-98% lean/fat free) 3 1/2 oz 0

Pork Tenderloin 3 1/2 oz 0

Turkey Breast 3 1/2 oz 0

Veal 3 1/2 oz 0

FIT FOR LIFE // CRYSTAL BREEZE // 9


PHASE 2:
RAPID WEIGHT LOSS
FOOD LIST
DAIRY
FOOD CHOICE SERVING SIZE CARBS PER SERVING

Almond Milk (unsweetened) 1 cup 1

Cheese (fat free or low fat) 2 oz 2

Cottage (low fat, plain) 4 oz 4

Egg 1 1

Egg whites 2 1

Milk (non-fat) 1 cup 12

Soy milk 1 cup 10

Yogurt (greek, non-fat) 1 cup 7

Yogurt (non-fat, plain) 1/2 cup 9

VEGETARIAN
FOOD CHOICE SERVING SIZE CARBS PER SERVING

Seitan 4 oz 10

Tempeh 3 oz 9

Tofu 6 oz 2

Veggie Burger 1/3 cup 3

Veggie Cutlet 15 grams protein less than 12

Other meat substitutes 15 grams protein less than 12

FIT FOR LIFE // CRYSTAL BREEZE // 10


PHASE 2:
RAPID WEIGHT LOSS
FOOD LIST
SEAFOOD
FOOD CHOICE SERVING SIZE CARBS PER SERVING

Catfish 3 1/2 oz 0

Cod 3 1/2 oz 0

Crab 3 1/2 oz 1

Haddock 3 1/2 oz 0

Lobster 3 1/2 oz 1

Perch 3 1/2 oz 0

Salmon 3 1/2 oz 2

Scallops 3 1/2 oz 0

Sea Bass 3 1/2 oz 0

Shrimp 3 1/2 oz 1

Snapper 3 1/2 oz 0

Sole 3 1/2 oz 0

Swordfish 3 1/2 oz 0

Rainbow Trout 3 1/2 oz 0

Tuna 3 1/2 oz 0

White Fish 3 1/2 oz 0

Turbot 3 1/2 oz 0

Halibut 3 1/2 oz 0

FIT FOR LIFE // CRYSTAL BREEZE // 11


PHASE 2:
RAPID WEIGHT LOSS
FOOD LIST
VEGETABLE
FOOD CHOICE SERVING SIZE CARBS PER SERVING
Asparagus 1 cup 8
Bean Sprouts 1 cup 14
Broccoli 1 cup 5
Cabbage 1 cup 4
Carrots 1/2 cup 8
Cauliflower 1 cup 5
Celery 1 cup 6
Edamame 1 cup 11
Collard Greens 1 cup 8
Jicama 1/2 cup 5
Kale 1 cup 7
Lettuce 1 cup 3
Mushrooms (raw) 2 cups 7
Mustard Greens 2 cups 3
Okra 1 cup 8
Onion 1/2 cup 6
Bell Pepper (any color) 1 small 4
Sauerkraut 1 cup 10
Spinach (cooked) 1 cup 7
Spinach (raw) 2 cups 4
String Beans 1 cup 8
Tomato 1 small 5
Zucchini 1 cup 4

FIT FOR LIFE // CRYSTAL BREEZE // 12


PHASE 2:
RAPID WEIGHT LOSS
FOOD LIST
FRUIT
FOOD CHOICE SERVING SIZE CARBS PER SERVING
Apple 1 small 17
Apple Sauce (unsweetened) 1/2 cup 14
Apricot (fresh) 2 medium 9
Banana 1/2 small 13
Blackberries 2/3 cup 12
Blueberries 2/3 cup 14
Boysenberries 2/3 cup 11
Cantaloupe 3/4 cup 11
Cherries 10 11
Dates 2 13
Grapefruit 1/2 cup 9
Honeydew Melon 1/2 cup 7
Kiwi 1 medium 11
Mango 1/2 cup 14
Nectarine 1/2 cup 8
Orange 1 small 14
Papaya 1 small 7
Peach 1 small 10
Pear 1 small 13
Pineapple 1/2 cup 10
Raisins 1/2 oz 11
Raspberries 2/3 cup 10
Strawberries 1 cup 11
Tangerine 1 small 9
Watermelon 1/2 cup 6

FIT FOR LIFE // CRYSTAL BREEZE // 13


PHASE 2:
RAPID WEIGHT LOSS
FOOD LIST
GRAINS
FOOD CHOICE SERVING SIZE CARBS PER SERVING

Bread (whole grain, 80 cal) 1 slice 15

Cream of Rice 1/2 cup 14

Cream of Wheat 1/2 cup 13

Oatmeal (cooked) 1/2 cup 12

Quinoa 1/3 cup 13

Shredded Wheat 3/4 cup 23

Whole Wheat Tortilla 1 12

BEVERAGES MISCELLANEOUS
FOOD CHOICE FOOD CHOICE

Coffee Creamer (powdered)

Diet Soda Gelatin (diet)

Tea (Black, Green, Herbal) Horseradish

Water Mustard

Any Other Calorie Free Beverage Spices

FIT FOR LIFE // CRYSTAL BREEZE // 14


PHASE 2:
RAPID WEIGHT LOSS
SAMPLE MENU
Breakfast
1 large egg
1 slice of whole wheat toast

Snack Low fat greek yogurt

Lunch
3 1/2 oz chicken breast
BEFORE 1 cup cucumber
AFTER 1 cup cauliflower
2 cups lettuce, fat-free low carb dressing

Snack 5 oz edamame pods

Dinner
3 1/2 oz salmon or steak
1 cup asparagus
1 cup strawberries
2 cups lettuce

Snack Low fat cottage cheese

FIT FOR LIFE // CRYSTAL BREEZE // 15


PHASE 3: METABOLIC
ADJUSTMENT
ONCE you have completed 6 weeks of weight loss it is now time to start stabilizing your
weight for a total of 2 weeks. By slowly increasing your food intake you will begin to adjust
to more food without gaining the weight back. The goal is to stay within 1 1/2 pounds of
your new lower weight. Carbs will be higher during this process. Slowly you will train your
body to become more custom to eating higher carbs.
Note: once you have finished the metabolic adjustment you can begin phase 2 again (rapid
weight loss) if you desire. It is very important that you do the metabolic adjustment.

LEVEL 1
3 DAYS
LEVEL 2
4 DAYS
LEVEL 3
7 DAYS

BREAKFAST BREAKFAST BREAKFAST


Increase protein to 2 servings Increase protein to 2 servings Increase protein to 2 servings
Increase fruit or grain to Increase fruit or grain to Increase fruit or grain to
1.5 servings 1.5 servings 1.5 servings

LUNCH LUNCH LUNCH


Increase protein to 1.5 servings Increase protein to 2 servings Increase protein to 2 servings
Unlimited lettuce Unlimited lettuce Unlimited lettuce
1 serving of vegetable 1 serving of vegetable 1 serving of vegetable
1 serving of fruit 1 serving of fruit 1 serving of fruit
2 miscellaneous items 2 miscellaneous items 1 grain
2 miscellaneous items

DINNER DINNER DINNER


Increase protein to 1.5 servings Increase protein to 2 servings Increase protein to 2 servings
Unlimited lettuce Unlimited lettuce Unlimited lettuce
1 serving of vegetable 1 serving of vegetable 1 serving of vegetable
1 serving of fruit 1 serving of fruit 1 serving of fruit
2 miscellaneous items 2 miscellaneous items 1 grain
2 miscellaneous items

FIT FOR LIFE // CRYSTAL BREEZE // 16


EXAMPLE
PRODUCTS

FIT FOR LIFE // CRYSTAL BREEZE // 17