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    Free workouts / diet

    12 Week Shred Plan

    12 Week Shred Plan

    Meal 1

    Coffee

    Whole eggs, or whites cooked in butter

    Light cheese or organic low fat cottage cheese

    (Options)

    Turkey bacon

    Fat free sour cream

    Plant based Protein shake (chocolate)

    Low fat/low sugar yogurt

     

    Meal 2

    Skinless chicken or

    Ground lean turkey

    Spinach salad

    Any fat free dressing (find one low in carbs/sugar)

    Plant based Protein shake (strawberry)

     

    Meal 3

    Lean beef, steak, chicken, fish, shrimp or tuna

    Green veggies, and/or salad

    Boiled Sweet potato/cinnamon or sea salt (post workout)

    Plant based Protein shake (vanilla)

     

    1liter of spring water with whole lemon and lime or La Croix

    Whole food based multi vitamin, digestive enzymes, probiotics

     

    Use Yogi Detox liver and kidney tea in the evening

    Green tea with whole lemon in the morning

     

    Do not miss meals. Plan ahead.

     

    *You must track your Macro nutrients, Carbs, Fats and proteins.

    Avoid soy, artificial sweeteners, hydrogenated oils and high fructose

    Use stevia or Truvia if you must for a sweetener replacement.

     

    Snacks: spices/herbs and cooking sprays are unlimited

    Protein shake, turkey jerky, pickles, sunflower seeds, pumpkin seeds, low fat yogurt, sparkling flavored water, Quest protein bars or any low sugar protein bar.

     

    *Always consult your physician before beginning any nutrition or exercise plan.

    *These statements have not been evaluated by FDA, this product is not intended to diagnose, treat, cure, or prevent any disease.