By Erick Minor
Swimsuit weather will be here within weeks. If you have not been diligent with your diet this winter, I’ve designed a simple plan that can jumpstart body fat loss.
This menu is designed for those on a tight schedule and it does not require a lot of planning. If you want to get lean, but you don’t have time to prepare multiple meals or eat 5 times/day, intermittent fasting is an effective way to lose body fat.
This program is not intended for the competitive athlete or advanced trainee who trains 6+ hours/week.
The rules:
- Eliminate all sugars and sweeteners; do not consume any food or drinks that contain added sugar (naturally occurring sugar in fruit, potatoes, and rice are ok). Remove all sugars from your house; give them to people you don’t like.
- Eliminate all processed grains and flours; including bread, pasta, crackers, baked goods, cereals, etc.…
- Skip breakfast and sleep an extra 30 minutes. Breakfast is not as important as once believed.
- Make protein the priority with each meal
- You will eat two main meals + 1-2 high protein snacks.
- No food or calorie containing beverages from 9pm to 11am the next day, water only
Breakfast
8-12 oz. water
1-2 cups Black Coffee or Green Tea (no sugar, honey, or syrup; spenda and stevia ok)
Do not consume any calorie containing beverages.
The first few days without breakfast will be the most challenging, persevere and drink plenty of water.
Lunch Suggestions
Grilled Chicken breast
Baked Sweet Potato w 1 tsp. butter and cinnamon
Broccoli, steamed
Grilled Salmon or Tilapia
Steamed green vegetables or Large Salad w/ olive oil dressing
Organic Strawberries, 3-4
Chicken Stir-Fry with vegetables (peppers, onions, broccoli, etc...)
Steamed Rice
Pineapple slices, 1 small serving
Post-Workout shake or mid afternoon snack
Whey Protein, 1-2 scoops (less than 5 grams of sugar/ serving)
mixed in 8-10 oz. water
Handful of almonds, pecans, or cashews (unsalted)
Dinner Suggestions
Grilled Pork Chop
Sautéed Spinach
Grass-Fed Beef (filet Mignon, New York Strip, or Roast)
Large Romaine Lettuce Salad with Olive oil dressing
Grilled Bison Burger
Sautéed green beans
Baked Chicken, dark or white meat
Sautéed Broccoli w/ olive oil and garlic
After Dinner Dessert Suggestions
High-Protein Chocolate Peanut Butter Mousse
- 5-7 oz. cup of plain Greek yogurt (2% or full fat)
- 1 scoop of Chocolate whey protein (no more than 5 grams sugar/serving)
- 1 tbsp. PB2 (powdered peanut butter),or PB2 w/ chocolate
- 1 tbsp. MCT Oil
- add 2 tbsp. of water
- mix into a fine pudding and let chill in freezer for 10 min.
Organic Cottage Cheese, 2%
Fresh Pineapple
5-7 oz. cup of plain Greek yogurt (2% or full fat)
Fresh Organic Strawberries
Recommended Supplements
L-Carnitine (tartrate), 2-4 grams/day divided between meals
Nordic Naturals Ultimate Omega, 4-8 capsules/ day
Vitamin D3, 2000-5000 IU’s per day
