Source: Beachbody’s Turbo Slim~10 Day Kick Start Meal Guide
Beachbody Workout programs are awesome because they all come with a nutritional guide, recopies, and MORE! Turbo Jam also came with a GREAT 10 day guide to kick start your weight loss! The plan will cleanse your body and change your daily habits which will enhance your results and have a lifelong effect on your overall wellness. It consist of 10 disciplined days of “clean” eating combined with a daily turbo jam work out. This short-term weight loss program will rev up your metabolism to burn big-time fat and calories!!!
I wanted to share it with all of you!
But before we get to what you need to eat each day here are a few other things to consider
What Can I drink?
- WATER!!! 8 to 10 glasses (64oz) per day!
- Coffee and Tea- you can drink these no calorie beverages, but keep the stuff you add to em to a minimum.
- And, of course, all those Caramel-Vanilla-Mocha drinks from your local coffee bar are COMPLETELY OFF!
What Can’t I drink?
- Sports Drinks
- energy drinks
- alcohol
- soft drinks (including diet)
- juices
Ouch!!! I know this may be a toughie, but you’ve got to hold firm here! While some of these items aren’t bad for you, they all have calories (sometimes more calories than you need in a meal) and you should cut them out when striving for serious results. Calorie- and sugar- filled soft drinks, in particular, have no value in your diet, short term or long term. Get rid of them —this goes for DIET soft drinks too!
Foods you may not know…But Should!
As you’ll see in the plan, smoothies are great for snacks and meals. We recommend using Beachbody’s Meal Replacement Shake: Shakeology. It has over 70 all natural ingredients! There are other products on the market you could use, however, with Beachbody products, you can be assured you’re getting superior quality, so it’s a smart move to go with them.
Can I stick with this plan longer than 10 days?
We don’t recommend it. If you feel great and have plenty of energy you may be able to stay on your diet as is. But a balanced diet contains more variety and more complex carbohydrates and fruits. These are energy foods and as your body becomes leaner and you burn more calories, you will need more of them. If you get into the habit of adding carbs to your diet when you need more energy then you are on the right turbo track to health and fitness.
Calories to add for individuals with lower body fat:
“this diet is created for women over 20% body fat or Men over 15% body fat, if you have LESS Body fat then this you will need to add calories to this meal plan here is how to figure out how much. If you don’t eat enough your body will start to store fat instead of burn it off, so it is important to eat enough Calories! So if you are lower body fat here is how many calories you should add…
If you are…
Under 140 lbs —add 100 cals per day
141-150 lbs —add 200 cals per day
151-160 lbs —add 300 cals per day
161-170 lbs —add 400 cals per day
171-180 lbs —add 500 cals per day
181-190 lbs —add 600 cals per day
191-200 lbs —add 700 cals per day
200 + lbs —add 700 cals plus another 100 cals for each 10 lbs over 200
Now…for the food!
Day ONE (plus 45-60 min moderate to intense cardio) BREAKFAST Waffle with cottage cheese, blueberries, and turkey bacon 1 multigrain waffle 1 cup low fat cottage cheese 1 cup fresh blueberries 1 slice low fat turkey bacon SNACK Raspberry Protein Smoothie 3/4 cup fresh raspberries 1 scoop Beachbody’s Whey Protein powder 1 cup skim or nonfat milk (mix in blender LUNCH Tuna Salad 3 oz water-packed tuna, drained 1 Tbsp capers 1 cup shredded romaine lettuce 1 cup raw spinach, chopped 1/3 cup onion, chopped 1 cooked egg white, chopped 2 tsp mustard 1 Tbsp. olive oil SNACK Celery and peanut butter 3 stalks celery 1 Tbsp peanut butter DINNER Chicken and snow pea Stir Fry on Brown rice 4 oz skinless chicken breast sliced ¼ cups cooked brown rice 1 cup snow peas ½ cup onion, chopped 2 Tbsp soy sauce Stir Fry Chicken, then add vegetables. Cook until tender, add soy sauce and serve over brow rice. DAY TWO: (plus 45-60 min moderate to intense cardio) BREAKFAST Broccoli Omelet 3 egg whites and 1 whole egg, beaten together 1 cup broccoli SNACK Shakeology Chocolate/Green berry 1 scoop of chocolate and 1 Tbsp of all natural peanut butter Or 1 scoop of green berry and ¼ cup of frozen berries or 1 Tbsp peanut butter LUNCH Turkey Sandwich 1 slice whole wheat bread 3 slices turkey 4 leaves romaine lettuce 1 tsp mustard 2 slices tomato 1 cup alfalfa sprouts SNACK Cottage Cheese with Paprika 1 cup nonfat cottage cheese 1 tsp paprika DINNER Salmon, Asparagus and salad 5 oz. broiled or baked salmon fillet 2 cups shredded romaine lettuce 1 cup chopped steamed asparagus 1 cup sliced cucumbers 1- 1/2 Tbsp. Italian dressing DAY THREE (Plus 30-45 min of challenging resistance training) BREAKFAST Tomato Omelet 4 egg whites and 1 whole egg, beaten together ½ tomato, chopped SNACK Raw Almonds and Dried cranberries 10 raw almonds 2 Tbsp dried cranberries LUNCH Roast Beef Reuben and Salad 4 oz lean roast beef ¼ cup sauerkraut 1 Tbsp mustard 1 slice rye bread 1 cup shredded romaine lettuce 1 Tbsp light Italian dressing 1 dill pickle SNACK Strawberry Yogurt Protein Smoothie ½ cup fresh strawberries 1 scoop Beachbody’s Whey Protein Powder 6 oz plain low fat yogurt 1 Tbsp Flaxseeds (optional) Mix ingredients in blender DINNER Chicken Burrito with Rice and Beans 4 oz broiled, skinless chicken breast 2 Tbsp. salsa 1 low fat whole wheat tortilla ¼ cup canned pinto or black beans ¼ cup cooked brown rice Arrange chicken and salsa on tortilla, then heat in oven on microwave Toss rice and beans together DAY FOUR (plus 45-60 min moderate to intense cardio) BREAKFAST Cottage Cheese with Raspberries 1 cup cottage cheese ½ cup fresh raspberries SNACK Pear and low fat cheese 1 pear 4 1-oz slices low fat cheddar or Colby cheese LUNCH Turkey and Avocado Sandwich or wrap 3 1oz slices turkey 1 slice whole wheat bread or whole wheat tortilla 4 leaves romaine lettuce 1 tsp mustard 2 slices tomato 1 oz raw avocado SNACK Shakeology Chocolate or Green Berry (If you want any recipe ideas let me know) DINNER Halibut, Broccoli, and Salad 3 oz baked or broiled halibut 1 cup steamed broccoli 2 cups shredded lettuce ½ oz vinegar 1 tsp olive oil DAY FIVE (plus 45-60 min moderate to intense cardio) BREAKFAST Scrambled Eggs with Turkey 5 egg whites and 1 whole egg scrambled 3 thin slices of deli turkey breast meat SNACK Blueberry yogurt smoothie 1 cup frozen blueberries (unsweetened) 1 scoop Beachbody’s Whey Protein Powder 6 oz plain low fat yogurt ½ Tbsp Flaxseeds (optional) Ice as needed mix ingredients in blender LUNCH Chicken Pita 3 oz broiled skinless chicken breast sliced 2 slices tomatoes 1 cup alfalfa sprouts 1 cup shredded lettuce 1 ½ Tbsp fat free ranch dressing 1 low fat whole wheat pita SNACK Peanut Butter Toast 1 Tbsp. peanut butter 1 piece whole wheat or mulit-grain bread or toast DINNER Steak Brussels sprouts and salad 3 oz lean beefsteak or flank steak, broiled 1 cup Brussels sprouts steamed 1 cup shredded lettuce 1 Tbsp light Italian dressing DAY SIX (Plus 30-45 min of challenging resistance training) Feta Black olive, and tomato omelet 5 egg whites and 1 whole egg beaten together ½ cup black olives, chopped ½ oz feta cheese ¼ med tomatoes chopped SNACK Fruit and Cheese ½ apple or 1 cup red grapes 2 slices low-fat cheddar cheese LUNCH Turkey and Hummus Pita 3 slices lean turkey 1 small low fat whole wheat pita 1 Tbsp hummus 4 lettuce leaves 2 slices tomato 1 tsp mustard SNACK Peanut Butter Banana Protein Smoothie 1 scoop of Chocolate Shakeology ½ banana 2 cup skim milk or nonfat DINNER Grilled Ahi Tuna Salad 4 oz raw, fresh tuna steak ¼ cup water chestnuts, chopped ½ oz sesame seeds 2 Tbsp lime soy vinaigrette** 1 oz soybeans ¼ cup papaya 2 cups arugula Grill tuna for two to four min on each side, and then slice thinly. Arrange arugula on plate. Sprinkle soybeans and water chestnuts on top. Add papaya and tuna last. Garnish with sesame seeds and drizzle with lime soy vinaigrette. **Combine ½ cup rice vinegar, ½ cup low sodium soy sauce, ½ cup fresh lime juice, 4 tsp lemon zest, 2 tsp fresh ginger, 4 cloves minced garlic DAY SEVEN (plus 45-60 min moderate to intense cardio) BREAKFAST Breakfast Burrito 3 egg whites 1 whole egg, scrambled together 1 small low fat whole wheat or low carb tortilla, warmed ¼ cup canned pinto or black beans 2 Tbsp Salsa SNACK Strawberry Protein Smoothie 1 cup fresh strawberries 1 scoop Beachbody’s whey Protein powder 1 cup skim or nonfat milk 1 Tbsp flaxseeds Mix ingredients in blender LUNCH Chicken Salad 4 oz broiled, skinless chicken breast, chopped ¼ cup onion, chopped ½ cup cucumber ½ cup arugula 1 cup romaine lettuce, chopped 1 Tbsp Italian dressing SNACK Cottage cheese and tomatoes ½ cup low fat cottage cheese 1 sliced tomato DINNER Pork Chop and Apple 4 oz lean boneless, broiled pork chop ½ apple DAY EIGHT (plus 45-60 min moderate to intense cardio) BREAKFAST Cheese and Tomato Omelet 6 egg whites, beaten together 1/2 oz fat free parmesan cheese 1 medium tomato, chopped SNACK Almonds 20 almonds LUNCH Salmon and Salad 4 oz salmon ¼ cup onion, chopped ½ cup arugula 1 cup shredded romaine lettuce 1 Tbsp. Italian dressing SNACK Strawberry Protein Smoothie ¼ cup fresh strawberries 1 scoop Beachbodys Whey Protein Powder 1 cup skim or fat free milk 1 Tbsp flaxseed Mix ingredients in blender DINNER Chicken with Peas and Carrots 4 oz boneless skinless chicken breast baked or broiled 1 cup frozen peas and carrots DAY NINE (Plus 30-45 min of challenging resistance training) BREAKFAST Cottage Cheese and Raspberries 1 cup low fat cottage cheese ½ cup fresh raspberries SNACK Mango yogurt Protein smoothie ½ cup mango 1 scoop Beachbody’s Whey Protein powder ½ cup plain low fat yogurt ½ cup water or ice as needed 1 Tbsp flaxseed Mix ingredients in blender LUNCH Chicken Curry 2 oz broiled skinless chicken breast, chopped ¼ cup cooked long grain brown rice ½ cup raw cauliflower, chopped ¼ cup chickpeas ¼ clove garlic 1 oz tomato paste ¾ cup low sodium chicken broth ½ Tbsp curry powder SNACK Celery and peanut butter 2 stalks celery 1 Tbsp peanut butter DINNER Hawaiian Chicken Kebabs 3 oz chicken breast, baked or broiled ½ cup opinion 3 strips yellow pepper ¼ cup pineapple cubed ½ cup cherry tomatoes ½ oz vinegar 1 Tbsp olive oil Thread chicken, pineapple, and vegetables onto skewers, drizzle with vinegar and oil, and cooked on grill. DAY TEN (plus 45-60 min moderate to intense cardio) BREAKFAST Broccoli and Feta Omelet 5 egg whites and 1 whole egg, beaten together 1 cup raw broccoli, chopped ½ oz feta cheese crumbled SNACK Celery and Peanut Butter 3 stalks celery 1 Tbsp peanut butter LUNCH Turkey Burger 3 oz cooked ground turkey 2 slices tomato 1 slice onion 1 tsp mustard 1 Tbsp ketchup 3 leaves romaine lettuce 1 cup alfalfa sprouts SNACK Yogurt with Kiwi and Flaxseed 1 cup plain nonfat yogurt 1 kiwi peeled and sliced 1 Tbsp flaxseeds DINNER Chicken Pita 2 oz broiled chicken breast, sliced ½ cup onion, chopped ½ cup shredded low fat Swiss cheese ½ cup tomato sauce 1 small low fat whole wheat pita heat tomato sauce, add onion, cover pan and cook until tender. Place chicken in pita, pour sauce over and top with cheese. *Note: You can repeat days or replace one snack for another, etc. But try not to substitute too much. It works well!
