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    12 Weeks Program Diet Plan - Crunch

    Uploaded by

    Deepu Ravikumar
    The 12 week diet plan consists of 6-7 meals per day containing a fist sized portion of lean protein like chicken or fish along with a fist sized portion of slow digesting carbohydrates such as brown rice, sweet potato or oats. Each meal also includes non-starchy vegetables. The plan aims to lose weight through a calorie controlled diet that eliminates sugar, dairy, oils and added fats while staying hydrated and consuming citrus fruits.

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    12 Weeks Program Diet Plan - Crunch

    Uploaded by

    Deepu Ravikumar
    62 views1 page
    The 12 week diet plan consists of 6-7 meals per day containing a fist sized portion of lean protein like chicken or fish along with a fist sized portion of slow digesting carbohydrates such as brown rice, sweet potato or oats. Each meal also includes non-starchy vegetables. The plan aims to lose weight through a calorie controlled diet that eliminates sugar, dairy, oils and added fats while staying hydrated and consuming citrus fruits.

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    The 12 week diet plan consists of 6-7 meals per day containing a fist sized portion of lean protein like chicken or fish along with a fist sized portion of slow digesting carbohydrates such as brown rice, sweet potato or oats. Each meal also includes non-starchy vegetables. The plan aims to lose weight through a calorie controlled diet that eliminates sugar, dairy, oils and added fats while staying hydrated and consuming citrus fruits.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    62 views1 page

    12 Weeks Program Diet Plan - Crunch

    Uploaded by

    Deepu Ravikumar
    The 12 week diet plan consists of 6-7 meals per day containing a fist sized portion of lean protein like chicken or fish along with a fist sized portion of slow digesting carbohydrates such as brown rice, sweet potato or oats. Each meal also includes non-starchy vegetables. The plan aims to lose weight through a calorie controlled diet that eliminates sugar, dairy, oils and added fats while staying hydrated and consuming citrus fruits.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 1

    12 WEEK Transformation DIET PLAN

    Each meal is a fist of carbs & a fist size of protein. No oil, no dairy, no sugar and no added fat.

    Breakfast
    Lean Protein (Eg: Egg whites)
    Slow Carb (Eg: Oats)
    Coffee (optional)
    Meal 2
    Lean Protein (Eg: Chicken breast)
    Slow digesting carb (Eg: Brown Rice)
    Meal 3
    Lean Protein (Eg: Tenderloin Steak)
    Slow digesting carb (Eg: Sweet potatoes)
    Green leafy vegetables (Eg: Broccoli)
    Meal 4
    Lean Protein (Eg: Fish)
    Slow digesting carb (Eg: Brown Rice)
    Green leafy vegetables (Eg: Bel pepper)
    Meal 5
    Lean Protein (Eg: Chicken Breast)
    Slow digesting carb (Eg: Yams)
    Green leafy vegetables (Eg: Broccoli)
    Meal 6
    Lean Protein (Eg: Fish)
    Slow digesting carb (Eg: Brown Rice)
    Coffee (optional)
    Post-Workout
    Whey protein shake

    Meal 7
    Lean Protein (Eg: Eye of round steak)
    Green leafy vegetables (Eg: Asparagus)
    Bed-time meal
    Lean Protein (Eg: Egg whites/Protein Shake)

    FOODLIST
    LEAN PROTEIN
    1. Soul
    2. Flounder
    3. Cod
    4. Halibut
    5. Mahi mahi
    6. Red snapper
    7. Tilapia
    8. Grouper
    9. Corvina
    10. Cobia

    11. Egg whites


    12. Chicken breast
    13. London broil
    (tenderloin steak)
    14. Eye of round steak
    15. Turkey breasts
    16. Tofu
    17. Shellfish
    18. Scallops

    SLOW DIGESTING CARBS


    1. Oats
    2. Sweet potatoes
    3. Brown RIce
    4. Yams
    5. Fettucini
    6. Quinoa
    FIBROUS CARBS (GREEN VEG)
    1. Broccoli
    2. Cauliflower
    3. Artichoke
    4. Kale
    5. Collard greens
    6. Spinach
    7. Arugula
    8. Beet greens
    9. Chard
    10. Turnip greens
    11. Endive
    12. Lettuce
    13. Mustard greens
    14. Watercress
    15. Garlic chives
    16. Cabbage
    17. Leek
    18. Brussels sprouts
    19. Capers
    20. Kohlrabi
    21. Celery
    22. Rhubarb
    23. Lemon grass
    24. Asparagus
    25. Bamboo shoots

    26. Ginger
    27. Taro
    28. Onions (in moderate quantities for
    taste)
    29. Shallots
    30. Garlic
    31. Cucumbers (in
    moderate quantities
    for taste)
    32. Zucchini
    33. Peppers
    34. Tomatoes (in
    moderate quantities
    for taste)
    35. Chicory
    36. Endive
    37. Escarole
    38. Iceberg lettuce
    39. Romaine
    40. Spinach
    41. Arugula
    42. Radicchio
    43. Watercress

    NOTES:
    1. All the meals can be interchanged with each other (except breakfast).
    2. Drink atleast 5 liters of water everyday.
    3. Try to consume atleast 2 lemons in water everyday for first 3 weeks.
    4. Avoid consuming carbohydrates, 3-4 hours before sleep.
    5. Please replace sugar with any zero calorie sweetener.
    6. Please do not eat anything that is not mentioned in this plan, prior to consultation.
    7. The best lean protein sources are: Eye of Round steak, Chicken breast, Egg whites, Tilapia, Turkey Breasts.
    8. Kindly avoid all dairy products, fruits and oils during this 12 weeks program.
    9. Please email all questions and queries to: [email protected]

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