Jason's Fat Burning Meal Plan: Week 1

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

06:30 Black Coffee or tea Black Coffee or tea Black Coffee or tea Black Coffee or tea Black Coffee or tea Black Coffee or tea Black Coffee or tea
w w w w w w w
20 grams of whole 20 grams of whole 20 grams of whole 20 grams of whole 20 grams of whole 20 grams of whole 20 grams of whole
butter or coconut oil butter or coconut oil butter or coconut oil butter or coconut oil butter or coconut oil butter or coconut oil butter or coconut oil
mix mix mix mix mix mix mix

12:00-13:00 3-4 Egg Quiche 3-4 Egg, Fried in 3-4 Egg, Fried in 3-4 Egg, Fried in 3-4 Egg, Fried in 3-4 Egg, Fried in 3-4 Egg, Fried in
Whole Butter or Whole Butter or Whole Butter or Whole Butter or Whole Butter or Whole Butter or
Quiche Quiche Quiche Quiche Quiche Quiche
Slow Carb or 25g Protein Shake or Protein Shake or Protein Shake or Protein Shake or Protein Shake or Protein Shake or Protein Shake or
Protein Shake Raw Veg. Raw Veg. Raw Veg. Raw Veg. Raw Veg. Raw Veg. Raw Veg..

17-20:00 6-10 oz Yam 6-10 oz Yam 6-10 oz Yam 6-10 oz Yam 6-10 oz Yam 6-10 oz Yam 6-10 oz Yam
25-40g chicken, 25-40g chicken, 25-40g chicken, 25-40g chicken, 25-40g chicken, 25-40g chicken, 25-40g chicken,
beef, or fish source beef, or fish source beef, or fish source beef, or fish source beef, or fish source beef, or fish source beef, or fish source

Common sides to Beans Almonds Caucao/ at least Nut Butter (under 10

keep under 2 oz 80% grams of carb)
per day

SHOPPING LIST: BOLD ITEMS ARE REQUIRED

CONDIMENTS: 3 Sticks of Whole 7 or more Lemon/ Vinaigrette Spiced Chutney Coconut Oil Himalayan Salt (be Choice of Pepper/
Butter and/ Limes moderate!) Turmeric
Coconut Oil

PROTEIN: 70oz total, choice Protein Shake

of Fish, Chicken, Supplement (Low
Beef Carb)

SLOW CARB: 7 Yams or 1 Large 7 or more Apples Quinoa or Couscous Assorted Choice of
Squash Vegetables Fermented
Vegetable

FAT: 2 Dozen Whole,

Cage Free Eggs

MOST IMPORTANT TASKS: EATING OUT/ CHEAT MEALS: MACRO BREAKDOWN CALCULATOR *this is for you to fill
*Ensure to hit within 10% +/- of The majority of restaurants have accessible macro out
Protein/ Carb/ Fat in GRAMS breakdowns or standard serving sizes: TOTAL DAILY ENERGY EXPENDITURE:
*Adjust this as needed to fit your macro nutrients https://chipotle.com/nutrition-calculator PROTEIN:
CARBS:
FAT:
 Jason's Fat Burning Meal Plan: Week 2

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

06:30 Black Coffee or tea Black Coffee or tea Black Coffee or tea Black Coffee or tea Black Coffee or tea Black Coffee or tea Black Coffee or tea
w w w w w w w
20 grams of whole 20 grams of whole 20 grams of whole 20 grams of whole 20 grams of whole 20 grams of whole 20 grams of whole
butter or coconut oil butter or coconut oil butter or coconut oil butter or coconut oil butter or coconut oil butter or coconut oil butter or coconut oil
mix mix mix mix mix mix mix

12:00-13:00 3-4 Egg Omelette w 3-4 Egg Omelette w 3-4 Egg Omelette w 3-4 Egg Omelette w 3-4 Egg Omelette w 3-4 Egg Omelette w 3-4 Egg Omelette w
Veggies Veggies Veggies Veggies Veggies Veggies Veggies

Slow Carb or 25g Protein Shake or Protein Shake or Protein Shake or Protein Shake or Protein Shake or Protein Shake or Protein Shake or
Protein Shake Raw Veg. Raw Veg. Raw Veg. Raw Veg. Raw Veg. Raw Veg. Raw Veg..

17-20:00 6-10 oz Yam 6-10 oz Yam 6-10 oz Yam 6-10 oz Yam 6-10 oz Yam 6-10 oz Yam 6-10 oz Yam
25-40g chicken, 25-40g chicken, 25-40g chicken, 25-40g chicken, 25-40g chicken, 25-40g chicken, 25-40g chicken,
beef, or fish source beef, or fish source beef, or fish source beef, or fish source beef, or fish source beef, or fish source beef, or fish source

Common sides to Beans Almonds Caucao/ at least Nut Butter (under 10

keep under 2 oz 80% grams of carb)
per day

SHOPPING LIST: BOLD ITEMS ARE REQUIRED

CONDIMENTS: 3 Sticks of Whole 7 or more Lemon/ Vinaigrette Spiced Chutney Coconut Oil Himalayan Salt (be Choice Pepper
Butter and/ Limes moderate!)
Coconut Oil

PROTEIN: 70oz total, choice Protein Shake

of Fish, Chicken, Supplement (Low
Beef Carb)

SLOW CARB: Quinoa or 7 or more Apples 7 Yams or 1 Large Assorted Choice of

Couscous Squash Vegetables Fermented
Vegetable

FAT: 2 Dozen Whole,

Cage Free Eggs

MOST IMPORTANT TASKS:
*Ensure to hit within 10% +/- of
Protein/ Carb/ Fat in GRAMS
*Adjust this as needed to fit your macro
nutrients
EATING OUT/ CHEAT MEALS: MACRO BREAKDOWN CALCULATOR *this is for you to fill out
The majority of restaurants have accessible TOTAL DAILY ENERGY EXPENDITURE:
macro breakdowns or standard serving sizes: PROTEIN:
https://chipotle.com/nutrition-calculator CARBS:
FAT:
 Jason's Fat Burning Meal Plan: Week 3

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

06:30 Black Coffee or tea Black Coffee or tea Black Coffee or tea Black Coffee or tea Black Coffee or tea Black Coffee or tea Black Coffee or tea
w w w w w w w
20 grams of whole 20 grams of whole 20 grams of whole 20 grams of whole 20 grams of whole 20 grams of whole 20 grams of whole
butter or coconut oil butter or coconut oil butter or coconut oil butter or coconut oil butter or coconut oil butter or coconut oil butter or coconut oil
mix mix mix mix mix mix mix

12:00-13:00 3-4 Egg Quiche 3-4 Egg, Fried in 3-4 Egg, Fried in 3-4 Egg, Fried in 3-4 Egg, Fried in 3-4 Egg, Fried in 3-4 Egg, Fried in
Whole Butter or Whole Butter or Whole Butter or Whole Butter or Whole Butter or Whole Butter or
Quiche Quiche Quiche Quiche Quiche Quiche
Slow Carb or 25g Protein Shake or Protein Shake or Protein Shake or Protein Shake or Protein Shake or Protein Shake or Protein Shake or
Protein Shake Raw Veg. Raw Veg. Raw Veg. Raw Veg. Raw Veg. Raw Veg. Raw Veg..

17-20:00 6-10 oz Yam 6-10 oz Yam 6-10 oz Yam 6-10 oz Yam 6-10 oz Yam 6-10 oz Yam 6-10 oz Yam
25-40g chicken, 25-40g chicken, 25-40g chicken, 25-40g chicken, 25-40g chicken, 25-40g chicken, 25-40g chicken,
beef, or fish source beef, or fish source beef, or fish source beef, or fish source beef, or fish source beef, or fish source beef, or fish source

Common sides to Beans Almonds Caucao/ at least Nut Butter (under 10

keep under 2 oz 80% grams of carb)
per day

SHOPPING LIST: BOLD ITEMS ARE REQUIRED

CONDIMENTS: 3 Sticks of Whole 7 or more Lemon/ Vinaigrette Spiced Chutney Coconut Oil Himalayan Salt (be Choice of Pepper/
Butter and/ Limes moderate!) Turmeric
Coconut Oil

PROTEIN: 70oz total, choice Protein Shake

of Fish, Chicken, Supplement (Low
Beef Carb)

SLOW CARB: 7 Yams or 1 Large 7 or more Apples Quinoa or Couscous Assorted Choice of
Squash Vegetables Fermented
Vegetable

FAT: 2 Dozen Whole,

Cage Free Eggs

MOST IMPORTANT TASKS:
*Ensure to hit within 10% +/- of
Protein/ Carb/ Fat in GRAMS
*Adjust this as needed to fit your macro
nutrients
EATING OUT/ CHEAT MEALS: MACRO BREAKDOWN CALCULATOR *this is for you to fill out
The majority of restaurants have accessible TOTAL DAILY ENERGY EXPENDITURE:
macro breakdowns or standard serving sizes: PROTEIN:
https://chipotle.com/nutrition-calculator CARBS:
FAT:
 Jason's Fat Burning Meal Plan: Week 4

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

06:30 Black Coffee or tea Black Coffee or tea Black Coffee or tea Black Coffee or tea Black Coffee or tea Black Coffee or tea Black Coffee or tea
w w w w w w w
20 grams of whole 20 grams of whole 20 grams of whole 20 grams of whole 20 grams of whole 20 grams of whole 20 grams of whole
butter or coconut oil butter or coconut oil butter or coconut oil butter or coconut oil butter or coconut oil butter or coconut oil butter or coconut oil
mix mix mix mix mix mix mix

12:00-13:00 3-4 Egg Omelette w 3-4 Egg Omelette w 3-4 Egg Omelette w 3-4 Egg Omelette w 3-4 Egg Omelette w 3-4 Egg Omelette w 3-4 Egg Omelette w
Veggies Veggies Veggies Veggies Veggies Veggies Veggies

Slow Carb or 25g Protein Shake or Protein Shake or Protein Shake or Protein Shake or Protein Shake or Protein Shake or Protein Shake or
Protein Shake Raw Veg. Raw Veg. Raw Veg. Raw Veg. Raw Veg. Raw Veg. Raw Veg..

17-20:00 6-10 oz Yam 6-10 oz Yam 6-10 oz Yam 6-10 oz Yam 6-10 oz Yam 6-10 oz Yam 6-10 oz Yam
25-40g chicken, 25-40g chicken, 25-40g chicken, 25-40g chicken, 25-40g chicken, 25-40g chicken, 25-40g chicken,
beef, or fish source beef, or fish source beef, or fish source beef, or fish source beef, or fish source beef, or fish source beef, or fish source

Common sides to Beans Almonds Caucao/ at least Nut Butter (under 10

keep under 2 oz 80% grams of carb)
per day

SHOPPING LIST: BOLD ITEMS ARE REQUIRED

CONDIMENTS: 3 Sticks of Whole 7 or more Lemon/ Vinaigrette Spiced Chutney Coconut Oil Himalayan Salt (be Choice Pepper
Butter and/ Limes moderate!)
Coconut Oil

PROTEIN: 70oz total, choice Protein Shake

of Fish, Chicken, Supplement (Low
Beef Carb)

SLOW CARB: Quinoa or 7 or more Apples 7 Yams or 1 Large Assorted Choice of

Couscous Squash Vegetables Fermented
Vegetable

FAT: 2 Dozen Whole,

Cage Free Eggs

MOST IMPORTANT TASKS:
*Ensure to hit within 10% +/- of
Protein/ Carb/ Fat in GRAMS
*Adjust this as needed to fit your macro
nutrients
EATING OUT/ CHEAT MEALS: MACRO BREAKDOWN CALCULATOR *this is for you to fill out
The majority of restaurants have accessible TOTAL DAILY ENERGY EXPENDITURE:
macro breakdowns or standard serving sizes: PROTEIN:
https://chipotle.com/nutrition-calculator CARBS:
FAT:
 Jason's Fat Burning Meal Plan: Week 5

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

06:30 Black Coffee or tea Black Coffee or tea Black Coffee or tea Black Coffee or tea Black Coffee or tea Black Coffee or tea Black Coffee or tea
w w w w w w w
20 grams of whole 20 grams of whole 20 grams of whole 20 grams of whole 20 grams of whole 20 grams of whole 20 grams of whole
butter or coconut oil butter or coconut oil butter or coconut oil butter or coconut oil butter or coconut oil butter or coconut oil butter or coconut oil
mix mix mix mix mix mix mix

12:00-13:00 3-4 Egg Quiche 3-4 Egg, Fried in 3-4 Egg, Fried in 3-4 Egg, Fried in 3-4 Egg, Fried in 3-4 Egg, Fried in 3-4 Egg, Fried in
Whole Butter or Whole Butter or Whole Butter or Whole Butter or Whole Butter or Whole Butter or
Quiche Quiche Quiche Quiche Quiche Quiche
Slow Carb or 25g Protein Shake or Protein Shake or Protein Shake or Protein Shake or Protein Shake or Protein Shake or Protein Shake or
Protein Shake Raw Veg. Raw Veg. Raw Veg. Raw Veg. Raw Veg. Raw Veg. Raw Veg..

17-20:00 6-10 oz Yam 6-10 oz Yam 6-10 oz Yam 6-10 oz Yam 6-10 oz Yam 6-10 oz Yam 6-10 oz Yam
25-40g chicken, 25-40g chicken, 25-40g chicken, 25-40g chicken, 25-40g chicken, 25-40g chicken, 25-40g chicken,
beef, or fish source beef, or fish source beef, or fish source beef, or fish source beef, or fish source beef, or fish source beef, or fish source

Common sides to Beans Almonds Caucao/ at least Nut Butter (under 10

keep under 2 oz 80% grams of carb)
per day

SHOPPING LIST: BOLD ITEMS ARE REQUIRED

CONDIMENTS: 3 Sticks of Whole 7 or more Lemon/ Vinaigrette Spiced Chutney Coconut Oil Himalayan Salt (be Choice of Pepper/
Butter and/ Limes moderate!) Turmeric
Coconut Oil

PROTEIN: 70oz total, choice Protein Shake

of Fish, Chicken, Supplement (Low
Beef Carb)

SLOW CARB: 7 Yams or 1 Large 7 or more Apples Quinoa or Couscous Assorted Choice of
Squash Vegetables Fermented
Vegetable

FAT: 2 Dozen Whole,

Cage Free Eggs

MOST IMPORTANT TASKS:
*Ensure to hit within 10% +/- of
Protein/ Carb/ Fat in GRAMS
*Adjust this as needed to fit your macro
nutrients
EATING OUT/ CHEAT MEALS: MACRO BREAKDOWN CALCULATOR *this is for you to fill out
The majority of restaurants have accessible TOTAL DAILY ENERGY EXPENDITURE:
macro breakdowns or standard serving sizes: PROTEIN:
https://chipotle.com/nutrition-calculator CARBS:
FAT:
 Jason's Fat Burning Meal Plan: Week 6

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

06:30 Black Coffee or tea Black Coffee or tea Black Coffee or tea Black Coffee or tea Black Coffee or tea Black Coffee or tea Black Coffee or tea
w w w w w w w
20 grams of whole 20 grams of whole 20 grams of whole 20 grams of whole 20 grams of whole 20 grams of whole 20 grams of whole
butter or coconut oil butter or coconut oil butter or coconut oil butter or coconut oil butter or coconut oil butter or coconut oil butter or coconut oil
mix mix mix mix mix mix mix

12:00-13:00 3-4 Egg Omelette w 3-4 Egg Omelette w 3-4 Egg Omelette w 3-4 Egg Omelette w 3-4 Egg Omelette w 3-4 Egg Omelette w 3-4 Egg Omelette w
Veggies Veggies Veggies Veggies Veggies Veggies Veggies

Slow Carb or 25g Protein Shake or Protein Shake or Protein Shake or Protein Shake or Protein Shake or Protein Shake or Protein Shake or
Protein Shake Raw Veg. Raw Veg. Raw Veg. Raw Veg. Raw Veg. Raw Veg. Raw Veg..

17-20:00 6-10 oz Yam 6-10 oz Yam 6-10 oz Yam 6-10 oz Yam 6-10 oz Yam 6-10 oz Yam 6-10 oz Yam
25-40g chicken, 25-40g chicken, 25-40g chicken, 25-40g chicken, 25-40g chicken, 25-40g chicken, 25-40g chicken,
beef, or fish source beef, or fish source beef, or fish source beef, or fish source beef, or fish source beef, or fish source beef, or fish source

Common sides to Beans Almonds Caucao/ at least Nut Butter (under 10

keep under 2 oz 80% grams of carb)
per day

SHOPPING LIST: BOLD ITEMS ARE REQUIRED

CONDIMENTS: 3 Sticks of Whole 7 or more Lemon/ Vinaigrette Spiced Chutney Coconut Oil Himalayan Salt (be Choice Pepper
Butter and/ Limes moderate!)
Coconut Oil

PROTEIN: 70oz total, choice Protein Shake

of Fish, Chicken, Supplement (Low
Beef Carb)

SLOW CARB: Quinoa or 7 or more Apples 7 Yams or 1 Large Assorted Choice of

Couscous Squash Vegetables Fermented
Vegetable

FAT: 2 Dozen Whole,

Cage Free Eggs

MOST IMPORTANT TASKS:
*Ensure to hit within 10% +/- of
Protein/ Carb/ Fat in GRAMS
*Adjust this as needed to fit your macro
nutrients
EATING OUT/ CHEAT MEALS: MACRO BREAKDOWN CALCULATOR *this is for you to fill out
The majority of restaurants have accessible TOTAL DAILY ENERGY EXPENDITURE:
macro breakdowns or standard serving sizes: PROTEIN:
https://chipotle.com/nutrition-calculator CARBS:
FAT:
 Jason's Fat Burning Meal Plan: Week 7

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

06:30 Black Coffee or tea Black Coffee or tea Black Coffee or tea Black Coffee or tea Black Coffee or tea Black Coffee or tea Black Coffee or tea
w w w w w w w
20 grams of whole 20 grams of whole 20 grams of whole 20 grams of whole 20 grams of whole 20 grams of whole 20 grams of whole
butter or coconut oil butter or coconut oil butter or coconut oil butter or coconut oil butter or coconut oil butter or coconut oil butter or coconut oil
mix mix mix mix mix mix mix

12:00-13:00 3-4 Egg Quiche 3-4 Egg, Fried in 3-4 Egg, Fried in 3-4 Egg, Fried in 3-4 Egg, Fried in 3-4 Egg, Fried in 3-4 Egg, Fried in
Whole Butter or Whole Butter or Whole Butter or Whole Butter or Whole Butter or Whole Butter or
Quiche Quiche Quiche Quiche Quiche Quiche
Slow Carb or 25g Protein Shake or Protein Shake or Protein Shake or Protein Shake or Protein Shake or Protein Shake or Protein Shake or
Protein Shake Raw Veg. Raw Veg. Raw Veg. Raw Veg. Raw Veg. Raw Veg. Raw Veg..

17-20:00 6-10 oz Yam 6-10 oz Yam 6-10 oz Yam 6-10 oz Yam 6-10 oz Yam 6-10 oz Yam 6-10 oz Yam
25-40g chicken, 25-40g chicken, 25-40g chicken, 25-40g chicken, 25-40g chicken, 25-40g chicken, 25-40g chicken,
beef, or fish source beef, or fish source beef, or fish source beef, or fish source beef, or fish source beef, or fish source beef, or fish source

Common sides to Beans Almonds Caucao/ at least Nut Butter (under 10

keep under 2 oz 80% grams of carb)
per day

SHOPPING LIST: BOLD ITEMS ARE REQUIRED

CONDIMENTS: 3 Sticks of Whole 7 or more Lemon/ Vinaigrette Spiced Chutney Coconut Oil Himalayan Salt (be Choice of Pepper/
Butter and/ Limes moderate!) Turmeric
Coconut Oil

PROTEIN: 70oz total, choice Protein Shake

of Fish, Chicken, Supplement (Low
Beef Carb)

SLOW CARB: 7 Yams or 1 Large 7 or more Apples Quinoa or Couscous Assorted Choice of
Squash Vegetables Fermented
Vegetable

FAT: 2 Dozen Whole,

Cage Free Eggs

MOST IMPORTANT TASKS:
*Ensure to hit within 10% +/- of
Protein/ Carb/ Fat in GRAMS
*Adjust this as needed to fit your macro
nutrients
EATING OUT/ CHEAT MEALS: MACRO BREAKDOWN CALCULATOR *this is for you to fill out
The majority of restaurants have accessible TOTAL DAILY ENERGY EXPENDITURE:
macro breakdowns or standard serving sizes: PROTEIN:
https://chipotle.com/nutrition-calculator CARBS:
FAT:
 Jason's Fat Burning Meal Plan: Week 8

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

06:30 Black Coffee or tea Black Coffee or tea Black Coffee or tea Black Coffee or tea Black Coffee or tea Black Coffee or tea Black Coffee or tea
w w w w w w w
20 grams of whole 20 grams of whole 20 grams of whole 20 grams of whole 20 grams of whole 20 grams of whole 20 grams of whole
butter or coconut oil butter or coconut oil butter or coconut oil butter or coconut oil butter or coconut oil butter or coconut oil butter or coconut oil
mix mix mix mix mix mix mix

12:00-13:00 3-4 Egg Omelette w 3-4 Egg Omelette w 3-4 Egg Omelette w 3-4 Egg Omelette w 3-4 Egg Omelette w 3-4 Egg Omelette w 3-4 Egg Omelette w
Veggies Veggies Veggies Veggies Veggies Veggies Veggies

Slow Carb or 25g Protein Shake or Protein Shake or Protein Shake or Protein Shake or Protein Shake or Protein Shake or Protein Shake or
Protein Shake Raw Veg. Raw Veg. Raw Veg. Raw Veg. Raw Veg. Raw Veg. Raw Veg..

17-20:00 6-10 oz Yam 6-10 oz Yam 6-10 oz Yam 6-10 oz Yam 6-10 oz Yam 6-10 oz Yam 6-10 oz Yam
25-40g chicken, 25-40g chicken, 25-40g chicken, 25-40g chicken, 25-40g chicken, 25-40g chicken, 25-40g chicken,
beef, or fish source beef, or fish source beef, or fish source beef, or fish source beef, or fish source beef, or fish source beef, or fish source

Common sides to Beans Almonds Caucao/ at least Nut Butter (under 10

keep under 2 oz 80% grams of carb)
per day

SHOPPING LIST: BOLD ITEMS ARE REQUIRED

CONDIMENTS: 3 Sticks of Whole 7 or more Lemon/ Vinaigrette Spiced Chutney Coconut Oil Himalayan Salt (be Choice Pepper
Butter and/ Limes moderate!)
Coconut Oil

PROTEIN: 70oz total, choice Protein Shake

of Fish, Chicken, Supplement (Low
Beef Carb)

SLOW CARB: Quinoa or 7 or more Apples 7 Yams or 1 Large Assorted Choice of

Couscous Squash Vegetables Fermented
Vegetable

FAT: 2 Dozen Whole,

Cage Free Eggs

MOST IMPORTANT TASKS:
*Ensure to hit within 10% +/- of
Protein/ Carb/ Fat in GRAMS
*Adjust this as needed to fit your macro
nutrients
EATING OUT/ CHEAT MEALS: MACRO BREAKDOWN CALCULATOR *this is for you to fill out
The majority of restaurants have accessible TOTAL DAILY ENERGY EXPENDITURE:
macro breakdowns or standard serving sizes: PROTEIN:
https://chipotle.com/nutrition-calculator CARBS:
FAT:
 Jason's Fat Burning Meal Plan: Week 9

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

06:30 Black Coffee or tea Black Coffee or tea Black Coffee or tea Black Coffee or tea Black Coffee or tea Black Coffee or tea Black Coffee or tea
w w w w w w w
20 grams of whole 20 grams of whole 20 grams of whole 20 grams of whole 20 grams of whole 20 grams of whole 20 grams of whole
butter or coconut oil butter or coconut oil butter or coconut oil butter or coconut oil butter or coconut oil butter or coconut oil butter or coconut oil
mix mix mix mix mix mix mix

12:00-13:00 3-4 Egg Quiche 3-4 Egg, Fried in 3-4 Egg, Fried in 3-4 Egg, Fried in 3-4 Egg, Fried in 3-4 Egg, Fried in 3-4 Egg, Fried in
Whole Butter or Whole Butter or Whole Butter or Whole Butter or Whole Butter or Whole Butter or
Quiche Quiche Quiche Quiche Quiche Quiche
Slow Carb or 25g Protein Shake or Protein Shake or Protein Shake or Protein Shake or Protein Shake or Protein Shake or Protein Shake or
Protein Shake Raw Veg. Raw Veg. Raw Veg. Raw Veg. Raw Veg. Raw Veg. Raw Veg..

17-20:00 6-10 oz Yam 6-10 oz Yam 6-10 oz Yam 6-10 oz Yam 6-10 oz Yam 6-10 oz Yam 6-10 oz Yam
25-40g chicken, 25-40g chicken, 25-40g chicken, 25-40g chicken, 25-40g chicken, 25-40g chicken, 25-40g chicken,
beef, or fish source beef, or fish source beef, or fish source beef, or fish source beef, or fish source beef, or fish source beef, or fish source

Common sides to Beans Almonds Caucao/ at least Nut Butter (under 10

keep under 2 oz 80% grams of carb)
per day

SHOPPING LIST: BOLD ITEMS ARE REQUIRED

CONDIMENTS: 3 Sticks of Whole 7 or more Lemon/ Vinaigrette Spiced Chutney Coconut Oil Himalayan Salt (be Choice of Pepper/
Butter and/ Limes moderate!) Turmeric
Coconut Oil

PROTEIN: 70oz total, choice Protein Shake

of Fish, Chicken, Supplement (Low
Beef Carb)

SLOW CARB: 7 Yams or 1 Large 7 or more Apples Quinoa or Couscous Assorted Choice of
Squash Vegetables Fermented
Vegetable

FAT: 2 Dozen Whole,

Cage Free Eggs

MOST IMPORTANT TASKS:
*Ensure to hit within 10% +/- of
Protein/ Carb/ Fat in GRAMS
*Adjust this as needed to fit your macro
nutrients
EATING OUT/ CHEAT MEALS: MACRO BREAKDOWN CALCULATOR *this is for you to fill out
The majority of restaurants have accessible TOTAL DAILY ENERGY EXPENDITURE:
macro breakdowns or standard serving sizes: PROTEIN:
https://chipotle.com/nutrition-calculator CARBS:
FAT:
 Jason's Fat Burning Meal Plan: Week 10

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

06:30 Black Coffee or tea Black Coffee or tea Black Coffee or tea Black Coffee or tea Black Coffee or tea Black Coffee or tea Black Coffee or tea
w w w w w w w
20 grams of whole 20 grams of whole 20 grams of whole 20 grams of whole 20 grams of whole 20 grams of whole 20 grams of whole
butter or coconut oil butter or coconut oil butter or coconut oil butter or coconut oil butter or coconut oil butter or coconut oil butter or coconut oil
mix mix mix mix mix mix mix

12:00-13:00 3-4 Egg Omelette w 3-4 Egg Omelette w 3-4 Egg Omelette w 3-4 Egg Omelette w 3-4 Egg Omelette w 3-4 Egg Omelette w 3-4 Egg Omelette w
Veggies Veggies Veggies Veggies Veggies Veggies Veggies

Slow Carb or 25g Protein Shake or Protein Shake or Protein Shake or Protein Shake or Protein Shake or Protein Shake or Protein Shake or
Protein Shake Raw Veg. Raw Veg. Raw Veg. Raw Veg. Raw Veg. Raw Veg. Raw Veg..

17-20:00 6-10 oz Yam 6-10 oz Yam 6-10 oz Yam 6-10 oz Yam 6-10 oz Yam 6-10 oz Yam 6-10 oz Yam
25-40g chicken, 25-40g chicken, 25-40g chicken, 25-40g chicken, 25-40g chicken, 25-40g chicken, 25-40g chicken,
beef, or fish source beef, or fish source beef, or fish source beef, or fish source beef, or fish source beef, or fish source beef, or fish source

Common sides to Beans Almonds Caucao/ at least Nut Butter (under 10

keep under 2 oz 80% grams of carb)
per day

SHOPPING LIST: BOLD ITEMS ARE REQUIRED

CONDIMENTS: 3 Sticks of Whole 7 or more Lemon/ Vinaigrette Spiced Chutney Coconut Oil Himalayan Salt (be Choice Pepper
Butter and/ Limes moderate!)
Coconut Oil

PROTEIN: 70oz total, choice Protein Shake

of Fish, Chicken, Supplement (Low
Beef Carb)

SLOW CARB: Quinoa or 7 or more Apples 7 Yams or 1 Large Assorted Choice of

Couscous Squash Vegetables Fermented
Vegetable

FAT: 2 Dozen Whole,

Cage Free Eggs

MOST IMPORTANT TASKS:
*Ensure to hit within 10% +/- of
Protein/ Carb/ Fat in GRAMS
*Adjust this as needed to fit your macro
nutrients
EATING OUT/ CHEAT MEALS: MACRO BREAKDOWN CALCULATOR *this is for you to fill out
The majority of restaurants have accessible TOTAL DAILY ENERGY EXPENDITURE:
macro breakdowns or standard serving sizes: PROTEIN:
https://chipotle.com/nutrition-calculator CARBS:
FAT: