Phase 2 Meal Plan- Week 16 - Day 6 (Fat Loss, Gluten-Free, Dairy- Free and Diabetic Friendly)

Day 6

First thing upon waking up drink a 16.9 oz. bottle of water (or approximately 2 cups worth).

*I always recommend eating breakfast (meal 1) within 30 minutes of waking up.

Meal 1 – 1 White Chocolate Raspberry Protein Shake and 1 handful of almonds (approx. 325 calories)

White Chocolate Raspberry Protein Shake, Servings: 1


  • 1 cup unsweetened almond milk
  • 1 scoop vanilla protein powder (I use a vanilla whey isolate)
  • 1 Tablespoon Sugar Free/Fat Free White Chocolate Pudding Mix 
  • 2 handfuls of raspberries (I used exactly 15) 
  • 1/4 teaspoon almond extract (you could always use less or omit, but this hint of almond really gives it such a great flavor) 
  • 2 – 3 cups ice (varies based on the consistency you want)

Directions: Put all ingredients in a blender. Blend and enjoy! Optional: top with a bit of heavy whipping cream (no sugar). ??

Meal 2 - (Approx. 3 hours later, Approx. 200 calories) – 5-6 mini bell peppers (approx. 50 calories), 1 handful of sugar snap peas (approx. 30 calories), 1 hard-boiled egg (approx. 70 calories), 1 cup carrots (approx. 50 calories)

Meal 3 - (Approx. 3 hours later, Approx. 350-400 calories) – 1 serving of Quinoa Chickpea and Avocado Salad with Chicken.

Meal 4 - (Approx. 3 hours later, Approx. Calories 180) –1 apple (approx. 80 calories) with 1 Tablespoon natural peanut butter (or almond butter) (approx. 100 calories).

Meal 5 - (Approx. 3 hours later, Approx. 350-400 calories) – 1 serving of Quinoa Chickpea and Avocado Salad with Chicken.

Meal 6 (Your Pre and Post Workout Meal, Approx. 100-125 calories) – You only consume this on the days that you workout. If you skip a workout you skip this meal. Use 1 scoop of your protein powder and mix with recommended water (should say on the protein bottle how much water to shake it up with), drink 1/3 of the shake 30 min-1 hour pre workout (regardless of if you workout in the morning or at night) and then the remaining 2/3rds of the shake immediately following the workout.

***If you are a MAN or woman that is pregnant or breastfeeding you’ll want to add in approximately 300 calories to your meal plan daily. See suggestions listed previously. 

  • By admin
  • 5/15/2014



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