Monday, February 25, 2013

TurboFire Inferno 5 Day Diet Plan!

I was looking on pinterest and came across this photo that mentioned the TurboFire Inferno Diet Plan,so i figured i had to check it out.It's pretty simple diet plan!Here are the details below;

*This is the 5 day jump start diet that comes with the TurboFire workout program! This diet plan is meant to be followed for no more than 5 days.(This did not come with my TurboFire workout)

*You eat about 1100-1200 calories per day of whole foods and workout to TurboFire now more than an hour a day.

Beverage Rules:

  • Stay hydrated, no less than 64 oz. of water a day. 
  • You are allowed one cup of coffee per day max and one cup of tea keep sugar to a minimum and use only nonfat dairy/creamer. 
  • You have to drink one Shakeology shake per day.Do not skip the shake.
  •  Absolutely NO alcohol, juice, soda or sports drinks! No, not even one. 

 Food Rules:

  • There are no cheat days on this diet plan, so no cheating. 
  •  Vegetarians are more than welcome to substitute an equal calorie item with the same amount of protein for any meat items.
  •  Do your best to follow this, if you don’t have strawberries but you have some other berries then use them.
  •  If you are hungry some great fillers are fiber and of course water!
*This is the Meal Plan*
Day One

Turkey Bacon Breakfast Sandwich

 1 slice low fat turkey bacon
2 slices whole wheat toast
 1 egg, scrambled or poached
1/2 tomato sliced

Snack 1
1/2 medium banana &  7 walnut halves
(I don't like walnuts so i will have almonds instead)

Tuna Salad

3 cups of mixed greens
4 oz. water-packed tuna (drained)
 5 cherry tomatoes
1 stalk chopped celery
3 scallions diced
2 Tbsp. fat-free ranch dressing
 1 cup of green tea

Snack 2:
One serving Shakeology 8-16 oz. water
 1/2 tbsp. almond butter (i will use peanut butter)
 Mix in blender with ice

Honey Dijon Chicken w/ Steamed Garlic-Parmesan Broccoli
(Since i am making this for myself i will cut everything down)

 Four 6 oz. chicken breast halves
 1/3 cup Dijon mustard
3 Tbsp. honey
1 Tbsp. parsley flakes, salt to taste
4 cups broccoli
4 Tbsp. Parmesan cheese, garlic salt to taste

Directions: Mix Dijon mustard with honey, add parsley flakes and salt. Coat a 6oz chicken breast half in the mixture. Cook on a grill for about 7 minutes on each side (or until fully cooked). Steam 4 cups of frozen or fresh broccoli and top with 1 Tbsp. olive oil, 2 tsp. garlic salt and 4 Tbsp. Parmesan cheese. Makes 4 servings.

Day Two

Melon and Yogurt 6 oz.

low-fat strawberry yogurt
3/4 cup cubed cantaloupe
1 tsp. honey

Snack 1:
Shakeology 8-16 oz. water
2 tsp. peanut butter
 Mix in blender

Turkey Avocado Wrap

3 slices turkey breast (4oz)
 1 whole wheat tortilla
1/2 tomato diced
 1/4 avocado
3 lettuce leaves or a handful of mixed greens
1 Tbsp. nonfat Italian dressing

Snack 2:
1 Tbsp. peanut butter, spread across 2 celery sticks
Top with 15 raisins.

Grilled Teriyaki Salmon with Ginger Rice and Bok Choy

Two 4 oz. pieces of wild salmon, without skin
 3 Tbsp. teriyaki marinade or sauce
2 pineapple rings
 1 garlic clove
 1 medium head of bok choy
1/2 tsp. sesame oil
1/3 cup of brown rice
1 tsp. powdered ginger

 Directions: Marinate the salmon in teriyaki overnight, or for an hour before grilling. Grill the salmon for 5 minutes on each side. Place pineapple slices on the grill for 2 minutes and sear. Add rice, 2/3 cup of water, and 1 tsp. powdered ginger into a rice cooker or saucepan. Cook on low heat until rice is tender. Meanwhile, spritz nonstick cooking spray and 1/2 tsp. sesame oil into frying pan. Sauté 1 garlic clove and the bok choy until soft, yet still crisp.

Day Three

 Pineapple and Cottage Cheese 8-16 oz.
 low-fat cottage cheese
2 pineapple rings, canned in juice, drained or fresh

Snack 1:
 1 zucchini, cut lengthwise
1 large carrot, cut into spears
 2 Tbsp. nonfat ranch dressing

 Loaded Baked Potato
 1 medium baked potato
1 Tbsp. low-fat sour cream
1 scallion diced
 1 slice of turkey bacon, cooked and crumbled
 1 slice of low-fat cheese

Snack 2:
 1/2 cup of strawberries Shakeology
1 cup nonfat milk (almond or soy is acceptable)
Add water to taste

Chicken Tacos with Beans and Quinoa

Two 6-oz. chicken breasts, grilled and then diced
 5 Tbsp. pico de gallo
1Tbsp. low-fat sour cream
 4 small whole wheat flour tortillas
1/2 avocado peeled and sliced
5 sprigs fresh cilantro
2 cups of black beans cooked
2 1/2 cups of quinoa cooked

 Directions: Assemble chicken taco ingredients on tortillas. Top with avocado slices. Serve with 1/2 cup of black beans and 1/3 cup of cooked quinoa, seasoned with cilantro, salt and pepper. Makes 4 servings.

Day Four

Pb & Banana Shakeology

1/2 medium banana
2 tsp. peanut butter
1 scoop of Chocolate Shakeology
8-16 oz. water, ice as needed

Snack 1:
 1 medium apple
 1 Tbsp. almond butter

 Egg salad Wrap

 2 hard-boiled eggs, yolk removed from one
1/4 cup of low-fat cottage cheese
Whole wheat tortilla
1 Tbsp. Dijon mustard
1/2 tsp. of either dried dill or tarragon, salt and pepper to taste

Directions: Chop up hard-boiled eggs and mix with cottage cheese, mustard, salt, pepper, and herbs. Place onto tortilla and wrap up. Serve with 2 cups mixed greens, 1 sliced Roma tomato, and 1 tsp. balsamic vinegar. Toss all ingredients.

Snack 2:
 10 raw almonds
 1 medium orange

Steak, Spinach and Baked Potato
Two 4 oz. grass fed beef steaks – Lean cuts like loin, flank, or skirt
1 Tbsp. soy sauce
 1 Tbsp. black pepper
 1 garlic clove, crushed for the marinade, red pepper flakes (optional)
 12 oz. bag of fresh chopped spinach
1 garlic crushed clove
3 Tbsp. low-fat sour cream
 2 Tbsp. Parmesan cheese
 1 medium baked potato cut in half

Directions: Marinate steak an hour before grilling or overnight, in soy sauce, black pepper, crushed garlic, and red pepper flakes (optional). Grill steak as desired. For the spinach, cook in a saucepan with 1/2 cup of water, stirring often. After 3 minutes of simmering, add sour cream, garlic, and Parmesan. Cook for another 2 minutes. Serve steak and spinach with 1/2 of a baked potato.

Day Five

 Strawberry Waffle and Sausage

1 whole wheat waffle
1 tsp. strawberry preserves
2 turkey sausage link

Snack 1:
1/2 medium banana
1/2 cup nonfat milk
 1 scoop Shakeology
 1/2 cup of water, ice as needed

Chicken and Hummus Pita
 3 oz. broiled or grilled chicken, sliced thinly
 1 Tbsp. hummus
 1/2 cup of alfalfa sprouts
2 slices of tomato
3 slices of cucumber
1/2 6-inch whole wheat pita
Salad: mixed greens, 1 carrot, 1 celery, tsp. balsamic vinegar

 Directions: Assemble all ingredients inside the pita. Serve with a small green salad of two cups lettuce topped with 1 shredded carrot and 1 diced celery stalk. For dressing, use 1 tsp. balsamic vinegar or bottled low-calorie dressing.

Snack 2:
 1 cucumber,1 red bell pepper cut into slices
1 oz. low-fat cheddar cheese

 Rosemary Pork Chop with Peas and Wild Rice

Two 4oz. pieces lean, boneless pork loin chop,
 2 Tbsp. rosemary
1/2 tsp. olive oil
1 cup peas
 1/3 cup wild rice

Directions: Marinate pork chops in rosemary, olive oil, salt and pepper. Broil or grill the pork. Serve with cooked wild rice and steamed peas.

Thought i would share the meal plan for anyone who wanted to try this also!!Going to start this tomorrow,excited to see if i lose any weight =)

No comments :

Post a Comment