Phase 3 Meal Plan- Week 2 - Day 6 (Fat Loss, Gluten-Free, Dairy- Free and Diabetic Friendly)

Day 6

*Diabetics- This is a higher carb day. Depending on your levels and medication you're going to want to watch your blood sugar levels. You can reduce the fruit or replace it with something lower in carbs (example: blueberries instead of an apple). Also, you can have just 1 piece of bread for your sandwich instead of two or you could have it as a salad. Same for the chicken tacos. Just make sure you check your levels or see how you feel and adjust to accommodate your body. 

First thing upon waking up drink a 16.9 oz. bottle of water (or approximately 2 cups worth).

*I always recommend eating breakfast (meal 1) within 30 minutes of waking up.

Meal 1 – (Approx. Calories 300) 1 serving of Overnight Strawberry Protein Oats.

Meal 2 - (Approx. 3 hours later, Approx. Calories 180) –1 apple (approx. 80 calories) with 1 Tablespoon of natural peanut butter, or other nut butter of your choosing (approx. 100 calories).   

Meal 3 - (Approx. 3 hours later, Approx. 400 calories) – Turkey Sandwich- 2 pieces of whole wheat (or gluten-free) bread. 3 Slices of Turkey Lunch Meat. Optional toppings: tomato, lettuce and mustard. *Feel free to add whatever veggies or toppings you like on your sandwiches. I’m also okay with mayo instead of mustard just don’t use more then about 1 tablespoon.

OR Tuna Sandwich. As noted on the grocery list, if you’d rather have tuna instead of turkey sandwich that is okay too. You can add onions and lettuce (or anything else you like) to the sandwich and mix the tuna with a bit of mayo and/or mustard.

Meal 4 - (Approx. 3 hours later, Approx. 280 calories) –Cake Batter Protein Shake plus ¼ cup (handful) of cashews.

Cake Batter Protein Shake, Servings: 1


•    1 cup unsweetened almond milk

•    1 scoop vanilla whey protein isolate

•    ½ cap (or 3 drops) of almond extract

•    ½ cap (or 3 drops) of butter extract

•    1 Tablespoon of Sugar Free/Fat Free Vanilla Pudding Mix (or vanilla extract try a few drops)

•    2 packets of zero calorie sweetener (such as xylitol or Truvia. About 1 Tablespoon worth)

•    2-4 handfuls of ice (based on the consistency that you’d like)

Directions: Put all ingredients in a blender. Blend and enjoy! 

Meal 5 - (Approx. 3 hours later, Approx. 450-500 calories) – 1 serving of Grilled & Seasoned Chicken (1 chicken breast worth), Approximately 1 cup of Baked Broccoli & Bacon, and 1 baked sweet potato (re-heated and you can add a bit of butter and sprinkle cinnamon on top if you’d like).

Meal 6 (Your Pre and Post Workout Meal, Approx. 180 calories) – You only consume this on the days that you workout. If you skip a workout you skip this meal. Use 1 scoop of your protein powder and mix with recommended water (should say on the protein bottle how much water to shake it up with), drink 1/3 of the shake 30 min-1 hour pre workout (regardless of if you workout in the morning or at night) and then the remaining 2/3rds of the shake immediately following the workout PLUS AN APPLE.

***If you are a MAN or woman that is pregnant or breastfeeding you’ll want to add in approximately 300 calories to your meal plan daily. See suggestions listed previously. 

  • By admin
  • 6/6/2014



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