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Turbo Jam 10 day Kick Start Diet


Tuesday, April 01, 2008

I'm just posting this here so I don't lose it..maybe I'll use it someday...


Day One

Breakfast
1 multigrain waffle
1 cup lf cottage cheese
1 cup fresh blueberries
1 slice lf turkey bacon

Snack
Smoothie
3/4 cup fresh raspberries
1 scoop whey protein powder
1 cup skim or nonfat milk
Mix ingredients 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
Combine ingredients and serve

Snack
3 stalks celery
1 tbsp peanut butter

Dinner-Stir Fry
4 oz skinless chicken breast, sliced
1/4 cup cooked brown rice
1 cup snow peas
1/2 cup onion, chopped
2 tbsp soy sauce
Stir fry chicken, then add vegetables, cook until tender. Add soy sauce. Serve over brown rice.

Workout-Cardio Party

Day Two
Breakfast-Omlet
3 egg whites and 1 whole egg, beaten together
1 cup broccoli

Snack
smoothie from day One (add 1tbsp flaxseed if desired)

Lunch-Sandwich
1 slice whole wheat bread
3 slices turkey
4 leaves romaine lettuce
1 tsp mustard
2 slices tomato
1 cup alfalfa sprouts

Snack
1 cup cottage cheese with 1 tsp paprika

Dinner
5 oz broiled or baked salmon filet
2 cups shredded romaine lettuce
1 cup steamed aspargus
1 cup sliced cucumbers
1 1/2 tbsp Italian Dressing

Workout-Cardio Party

Day Three
Breakfast- Omlet
4 egg whites and 1 whole egg beaten together
1/2 tomato, chopped

Snack
10 raw almonds
2 tbsp dried cranberries

Lunch
4 oz lean roast beef
1/4 cup sauerkraut
1 tbsp mustard
1 slice rye bread
1 cup shredded romaine lettuce
1 tbsp light Italian dressing
1 dill pickle
Spread mustard on bread, layer roast beef and sauerkraut onto bread. Serve with salad and pickle

Snack
Smoothie (same as before or replace with strawberries)

Dinner
Chicken burrito with rice and beans
4 oz broiled, skinless chicken breast
2 tbsp salsa
1 low-fat whole wheat tortilla
1/4 cup canned pinto or black beans
1/4 cup brown rice
Arrange chicken and salsa on tortilla, then heat in oven or microwave. Toss rice and beans together.

Workout-Turbo Sculpt

Day Four
Breakfast
1 cup cottage cheese
1/2 cup fresh raspberries

Snack
1 pear
4 1oz slices lf cheddar or colby cheese

Lunch-Turkey sandwhich 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
Smoothie

Dinner
3 oz baked or broiled halibut
1 cup steamed broccoli
2 cups shredded lettuce
1/2 oz vinegar
1 tbsp olive oil

Workout - Cardio Party

Day 5
Breakfast
5 egg whites and 1 whole egg scrambled
3 slin slices of deli turkey breast meat

Snack
Blueberry Smoothie

Lunch-Chicken Pita
3 oz broiled skinless chicken breast, sliced
2 slices tomato
1 cup alfalfa sprouts
1 cup shredded lettuce
1 1/2 tbsp ff ranch dressing
1 lf whole wheat pita

Snack
1 tbsp peanut butter
1 piece whole wheat or multi-grain bread, toasted

Dinner
3oz lean beefsteak or flank steak, broiled
1 cup brussel sprouts, steamed
1 cup shredded lettuce
1 tbsp light italian dressing

Workout - Cardio Party

Day Six
Breakfast-Omlet
5 egg whites and 1 whole egg, beaten together
1/2 cup black olives, chopped
1/2 oz feta cheese
1/4 medium tomato, chopped

Snack
1/2 apple or 1 cup red grapes
2 slices lf cheddar cheese

Lunch
3 slices lean turkey
1 small lf whole wheat pita
1 tbsp hummus
4 lettuce leaves
2 slices tomato
1 tsp mustard

Snack-Smoothie
1 Tbsp peanut butter
1/2 banana
1 scoop whey protein powder
1 cup skim milk
Mix together in blender

Dinner-Grilled Tuna Salad
4oz raw, fresh tuna steak
1/4 cup water chestnuts, chopped
1/2 oz sesame seeds
2 tbsp lime soy vinagrette*
1 oz soybeans
1/4 cup papaya
2 cups arugula

Grill tuna for two to four minutes on each side, 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 1/2 cup rice vinegar, 1/2 cup low sodium soy sauce, 1/2 cup fresh lime juice, 2 tsp dark sesame oil, 2 tsp lemon zest, 2 tsp fresh ginger, 4 cloves minced garlic

Workout - Turbo Sculpt

Day Seven
Breakfast-Burrito
3 egg whites and 1 whole egg, scrambled together
1 small lf whole wheat or low carb tortilla, warmed
1/4 cup canned pinto or black beans
2 tbsp salsa

Snack
Strawberry protein smoothie

Lunch-Chicken Salad
4 oz broiled skinless chicken breast, chopped
1/4 cup onion, chopped
1/2 cup cucumber
1/2 cup arugula
1 cup romaine lettuce, chopped
1 tbsp Italian dressing

Snack
1/2 cup lf cottage cheese
1 sliced tomato

Dinner
4 oz lean boneless, broiled pork chop
1/2 apple

Workout-Cardio Party

Day Eight
Breakfast-Omlet
6 egg whites, beaten together
1/2 oz ff parmesan cheese
1 medium tomato

Snack
20 almonds

Lunch- Salmon Salad
4 oz salmon
1/4 cup onion, chopped
1/2 cup arugula
1 cup shredded romaine lettuce
1 tbsp italian dressing

Snack - Strawberry Protein Smoothi

Dinner
4 oz boneless, skinless chicken breast, baked or broiled
1 cup frozen peas and carrots

Workout - Cardio Party

Day Nine
Breakfast
1 cup lf cottage cheese
1/2 cup fresh raspberries

Snack-Smoothie
1/2 cup mango
1 scoop whey protein powder
1/2 cup plain lf yogurt
1/2 cup water or ice as needed
1 tbsp flaxseeds (optional)
Mix ingredients in blender.

Lunch-Chicken Curry
2oz broiled skinless chicken breast, chopped
1/4 cup cooked long-grain brown rice
1/2 cup raw cauliflower
1/4 cup chickpeas
1/4 clove garlic
1 oz tomato paste
3/4 cup low sodium chicken broth
1/2 tbsp curry powder

Simmer broth, then add curry powder, tomato paste, and vegetables. Cover with lid, and cook until tender. Add chicken and heat through, serve over brown rice.

Snack
2 stalks celery
1 tbsp peanut butter

Dinner-Kebabs
3 oz chicken breast, baked or broiled
1/2 cup onion
3 strips yellow pepper
1/4 cup pineapple
1/2 cup cherry tomatoes
1/2 oz vinegar
1 tbsp olive oil
Thread chicken, pineapples, and vegetables onto skewers, drizzle with vinegar and oil and cook on grill.

Workout- Turbo Sculpt

Day Ten
Breakfast-Omlet
5 egg whites and 1 whole egg, beaten together
1 cup raw broccoli, chopped
1/2 oz feta cheese, crumbled

Snack
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
1 cup plain nonfat yogurt
1 kiwi, peeled and sliced
1 tbsp flaxseeds (optional)

Dinner-Chicken Pita
2 oz broiled chicken breast, sliced
1/2 cup onion, chopped
1/2 cup shredded lf swiss cheese
1/2 cup tomato sauce
1 small lf 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.

Workout- Cardio Party
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