BODY BY JEANAI LLC MEAL PLANNER PHASE 3
Breakfast:
•
(Monday, Wednesday, Friday, Saturday) EAS Whey or Soy Meal Replacement Protein Shake (Sam’s Club) OR protein meal replacement powder made with Silk Vanilla Soymilk, 1% cows milk or Almond milk. Blend in blender with 6 ice cubes.
•20 oz of Cold Water
•(Tuesday, Thursday, Sunday) 1 serving of Fiber One Carmel Delights High Fiber Cereal – (adhere to serving size on the back of the box) have with soymilk, skim milk or 1% cows milk
AM Snack: (Monday, Wednesday, Friday, Saturday)
•One individual cup of Greej Yogurt (Chobani, Dannon, Trader Joe's, FAGE)
•20 oz of Cold Water
AM Snack: (Tuesday, Thursday, Sunday)
•1 piece of High Fiber Whole Grain bread with One Tbsp of Nutella (found in Peanut butter aisle)
•1 medium Granny Smith Green Apple
Lunch:
•(Monday - Sunday) 4 oz Grilled chicken breast (breast can be jerked, honey/mustard glazed, blackened with low sodium seasonings) mixed greens salad, 1 tsp feta or blue cheese crumbles, ½ of a medium avocado & plenty of other vegetables. Add black beans, 1 Tbsp of cooked corn kernels & 4 whole black olives. Dress Salad with maximum 2 TBSP of Wishbone’s Light Balsamic or Light Italian Vinaigrette or the like.
•20 oz of Cold Water
•One Kosher Pickle
• 20 oz of Cold Water
PM Snack: (Monday, Wednesday, Friday, Saturday)
•1 boiled egg can season with "no salt added lemon pepper" (Target brand)
•1 individually wrapped light / reduced-fat string cheese (approximate 60 calories/serving).
•20 oz of Cold Water
PM Snack: (Tuesday, Thursday, Sunday)
•1 Serving (about 20) of Raw or unsalted Roasted Almonds (when you buy them separate them in individual servings in baggies & DON’T EAT MORE THAN 20)
•One whole kosher dill pickle
•20 oz of Cold Water
Dinner: (Saturday, Monday, Wednesday,)
•Preheat grill or set oven to broil. Season a thawed chicken breast with a dash of sea salt, garlic powder, lemon pepper, black pepper and cayenne pepper. In a seperate bowl mix: 1 tsp honey, 1 Tbsp of catsup, 1 tsp of apple cider vinegar and 1/2 tsp of lime juice. After stirring well, lightly coat seasoned chicken breast with sauce mixture then grill or broil until done. After cooking, lightly glaze over top of breast.
•Serve with 1 cup cooked steamed broccoli.
•½ cup fresh green lettuce, NO CHEESE. Dress salad with ONE TBSP of Paul Newman's Light salad dressing
•20 oz of Cold Water
•(Tuesday, Thursday, Sunday) Lettuce wrap: Alternate 4.0 oz grilled or broiled jerked salmon, tilapia and Cod then chop. In a small bowl, mix ONE TSP of light cream cheese, a dash of cayenne pepper, black pepper and garlic powder and spread over one large crisp romaine lettuce leaf. Place chopped grilled fish on one end of lettuce leaf, add one tsp of salsa, one banana pepper and roll it. Serve with 1 cup cooked garlic spinach (can sauté garlic & spinach in 1 tsp of virgin Olive oil).
•20 oz of Cold Water
•(Friday) Broiled or grilled 4 oz turkey burger with grilled/ steamed onions. Season ground turkey with garlic, lemon pepper, dash of soy sauce, 1 TBS of Worcestershire sauce and dash of cayenne pepper. Serve with 5 stalks of grilled or steamed asparagus and ½ of a cup cooked brown rice mixed with ¼ cup of well rinsed canned black beans (warmed) and 2 Tbsp of fresh hot or mild salsa.
After Dinner Snack if eaten before 7:30 PM: One Jello cup – not pudding.
Before Bed: Two Tbsp of Apple Cider Vinegar.
BODY BY JEANAI
Participant’s
Things To Remember
•Drink first 20oz glass of water after brushing your teeth (getting metabolic process started early).
•Space all meals and snacks out every 2-½ hours apart (fueling the metabolism and keeping it efficient).
•Make sure to drink 20oz glass of water with each meal (preferably ice water to burn some additional calories).
•Don’t forget to take your multi- vitamin in the morning.
•Don’t take any fat burning supplements or drugs (what you’re eating/drinking and when/how you eat /drink will
keep your metabolism going all day). If you choose to take them, don’t participate in any Body By Jeanai LLC
Fitness Programs!
•Start meals early and finish early. Your goal is to have your last meal and/or snack by 7:30 PM. (We want
our bodies to burn existing fat on our bodies during our sleeping hours and not have to work to burn what we
just ate before bedtime i.e., never getting to the existing and stored fat).
•Before bed, take your two Tbsp of Apple Cider Vinegar for it will help burn fat while your body is at rest, which
is also when the muscle repair and muscle growth takes place.
•Do your 30-45 minutes of cardio homework on your ‘non-training’ days. (Some suggestions: Print and
perform my EXERCISE IS MEDICINE Workouts @ www.bodybyjeanai.com/Communications.html or jogging
outside/ treadmill, running in place while watching TV, riding a stationary bike, step aerobics or Taebo workout
video tape or jumping rope).
