DREAM BOD SQUAD
Kick-Start Meal Plan
For many people… Breakfast, Lunch and Dinner are the typical meals throughout the day. However breaking away from this typical “3 a day” meal approach and instead eating smaller, more frequent meals is the way to get your metabolism to run full speed ahead! By eating healthy throughout the day, your body never fears going without food. It never enters “starvation mode” and blood sugar levels remain consistent.
It is a very common misconception that if you skip a meal, you will lose weight. However, skipping meals will cause your body to go into starvation mode… holding onto fat, not losing it! For this reason, you need to get your metabolism boosted and running throughout the day to continually burn fat. Your body, if treated correctly, can literally turn into a fat burning machine. As unusual as this may sound…eating more often will actually result in eating fewer calories.
Question: How many people get into poor habits formed by hectic schedules and lack of preparedness? Who do you know who routinely skips breakfast, eats a fast-food type lunch packed with empty calories with little sustainable nutrition, and then gets home only to partake of disproportionately large dinner before they go to bed? Answer: Most everyone! It is a legitimate and growing problem in our society.
Thankfully, knowing is half the battle and Dream Body Workouts offers an effective solution with our workouts and our “kick-start” meal plan. Countless studies have indicated the methods to flipping the “fat burning” switch of your body.
The Dream Body Workouts meal plan is carefully designed to kick your metabolism into high gear. If you are willing to take the necessary steps, you can increase your metabolism and ensure your body remains hard at work burning calories…all day and night. Try this meal plan for 2 to 3 weeks to kick-start your metabolism and then you can begin to implement different variations. As long as you follow the “5-6 small meals a day” method and pick healthy choices, you’ll be well on your way! The meal plan is just a guide; you can always substitute one healthy option for another. Nutrition is a key component in making your Dream Body a reality. Good luck!
SUNDAY:
Breakfast: 1 scoops of whey protein with 8 oz. water, 1/2 cup oatmeal. Xyng from Xyngular contains a green tea extract that helps boost metabolism. Great way to kick off your day and kick start your metabolism. (Get it at our “Get The Edge” section on Dream Body Workouts.)
Mid-Morning snack: 6 oz. low-fat cottage cheese, 1 banana
Lunch: 4oz chicken breast, 1-cup spinach, 1 medium whole-wheat bagel, 1 apple
Mid-afternoon snack: 6 oz. low-fat greek yogurt w/ fresh fruit
Dinner: 4 oz. white fish tilapia, ½ cup whole-wheat pasta, 1 cup mixed vegetables
Late night snack: 2 egg whites, 1 whole egg omelet and 2 tbsp. salsa
MONDAY:
Breakfast: 2 egg whites, 2 whole eggs omelet with 2 tbsp. salsa: 1 slice of 100% whole-wheat toast. Xyng from Xyngular contains a green tea extract that helps boost metabolism. Great way to kick off your day and kick start your metabolism. (Get it at our “Get The Edge” section on Dream Body Workouts.)
Mid-Morning Snack: 1 Scoop of whey protein w/ 8 oz. water. 1 apple
Lunch: 4 oz. of Tuna packaged/4 oz. of chicken packaged with 2 cups shredded lettuce, 1 slice whole wheat bread, 2 medium tomatoes
Afternoon- snack: 6 oz. low fat greek yogurt with fresh fruit
Dinner: 4 oz. chicken breast, ¾ cup sweet potato baked, 1 cup cauliflower
Late Night Snack: 6 oz. low fat greek yogurt
TUESDAY:
Breakfast: 4 egg white omelet w/ 2 tbsp. salsa and 1 oz. cheddar cheese. Xyng from Xyngular contains a green tea extract that helps boost metabolism. Great way to kick off your day and kick start your metabolism. (Get it at our “Get The Edge” section on Dream Body Workouts.)
Mid-Morning snack: 1 scoop whey protein w/ 8 oz. water and 1 banana.
Lunch: Turkey sandwich w/ 2 slices of lean turkey breast, 2 leafs of lettuce, 1 slice tomato, ½ avocado smashed for spread on 2 slices of whole wheat bread.
Afternoon snack: 1 scoop of whey protein w/ 8 oz. water 1 cup of raw or steamed vegetables
Dinner: 2 oz. of tuna packaged or chicken packaged, 1 cup mixed vegetables, ¾ cup brown rice and 5 almonds.
Late Night Snack: ½ scoop whey protein w/ 8 oz. water, 5 almonds
WEDNESDAY:
Breakfast: Protein shake blended with 1 banana 1 scoop of protein, 8 oz. 1% milk, and ¼ cup berries optional. Xyng from Xyngular contains a green tea extract that helps boost metabolism. Great way to kick off your day and kick start your metabolism. (Get it at our “Get The Edge” section on Dream Body Workouts.)
Mid-Morning snack: 1-cup high fiber cereal with 1 cup of 1% milk
Lunch: Turkey wrap, 1 whole wheat flour tortilla, 2 slices of lean turkey breast, 2 leafs of lettuce, 1 slice tomato, 2 slices of avocado, 1 tsp. of mustard.
Mid-afternoon snack: 1 scoop of protein w/ 8 oz. water and 1 granola bar (Lara Bar or Kashi granola bars recommended)
Dinner: 4 oz. chicken breast, 1 cup black beans, 1 cup steamed broccoli
Late Night snack: 1 scoop whey protein w/ 8 oz. water, 8 oz. peppermint tea
THURSDAY:
Breakfast: 4 egg whites and 1 whole egg omelet w/ 2 tbsp. salsa, ½ pink grapefruit Xyng from Xyngular contains a green tea extract that helps boost metabolism. Great way to kick off your day and kick start your metabolism. (Get it at our “Get The Edge” section on Dream Body Workouts.)
Mid –Morning snack: 1 scoop of whey protein w/ 8 oz. water, ½ cup oatmeal
Lunch: 4 oz. chicken breast, 1-cup broccoli, 1-cup yams
Mid- afternoon snack: Tuna or Chicken salad, 3 oz. of tuna/chicken packaged, 1 cup raw spinach, ¼ cup radishes, 1 tbsp. chopped onion, 1 tsp. light vinaigrette dressing.
Dinner: Chicken sandwich, 1 slice whole wheat bread, 2 slices lean chicken breast, 1 slice tomato, 1 slice onion ½ smashed avocado for spread.
Late night snack: ½ cup low-fat cottage cheese, 1-cup pineapple or fresh fruit, 7 almonds
FRIDAY:
Breakfast: 1-cup high fiber cereal, 1 cup 1% milk, 1 scoop of whey protein w/ 8 oz. water, 10 almonds. Xyng from Xyngular contains a green tea extract that helps boost metabolism. Great way to kick off your day and kick start your metabolism. (Get it at our “Get The Edge” section on Dream Body Workouts.)
Mid- Morning snack: 1 apple w/ 2 tbsp. of peanut butter and 5 baby carrots
Lunch: Turkey Pita, 1 small pita pocket, 2 tsp. mustard, 4 slices of lean turkey breast, lettuce, tomato and onion, 10 almonds.
Mid-afternoon snack: 1 scoop of whey protein w/ 8 oz. water and 1 apple
Dinner: 6 oz. chicken breast, 1-cup peas, 1 ½ cups yellow corn
Late night snack: 1 scoop of protein w/ 8 oz. water and 1 string cheese.
SATURDAY:
Breakfast: Protein shake 1 scoop of whey protein, 8 oz. 1%milk and 1 cup mixed berries. Xyng from Xyngular contains a green tea extract that helps boost metabolism. Great way to kick off your day and kick start your metabolism. (Get it at our “Get The Edge” section on Dream Body Workouts.)
Mid-morning snack: 4 oz. low-fat cottage cheese and 1 apple
Lunch: ½ chicken breast, 1-cup spinach, 2 small red potatoes
Mid-afternoon snack: 3 oz. boneless skinless chicken breast, 1 cup raw spinach, 2 red small potatoes
Dinner: 4 oz. top sirloin beef, 1 cup spinach, 1 ear white sweet corn
Late night snack: ½ scoop protein with 8 oz. water
