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Reverse Refeed Shredding Plan

Daily Routine:

  • 11:00 AM - Detox Shot:

  • Ingredients: Fresh ginger and turmeric.

  • Preparation: Blend ginger and turmeric with water, strain, and drink.

  • 12:00 PM - Bulletproof Coffee:

  • Ingredients: Coconut oil, protein powder, instant coffee.

  • Preparation: Mix ingredients, warm in the microwave, blend until frothy.

Meals and Snacks:

Monday & Tuesday (2000 calories, 30% protein - 40% carbs - 30% fats)

  • 1:00 PM - Lunch: Grilled Steak Salad

  • Grilled steak slices on a bed of mixed greens, cherry tomatoes, cucumber, and a light vinaigrette dressing.

  • 4:00 PM - Snack: Chicken and Veggie Skewers

  • Grilled chicken skewers with colorful bell peppers and cherry tomatoes.

  • 7:00 PM - Dinner: Baked White Fish with Quinoa

  • Baked white fish fillet served with quinoa and steamed broccoli.

Wednesday (1800 calories, 30% protein - 50% carbs - 25% fats)

  • 1:00 PM - Lunch: Shrimp Stir-Fry

  • Shrimp stir-fried with mixed vegetables (broccoli, bell peppers, snap peas) over brown rice.

  • 5:00 PM - Snack: Greek Yogurt Parfait

  • Greek yogurt with berries and a sprinkle of granola.

  • 8:00 PM - Dinner: Grilled Chicken Caesar Salad

  • Grilled chicken breast on a bed of romaine lettuce with Caesar dressing, croutons, and Parmesan cheese.

Thursday & Friday (2000 calories, 30% protein - 40% carbs - 30% fats)

  • 1:00 PM - Lunch: Steak and Sweet Potato Wedges

  • Grilled steak strips with baked sweet potato wedges and a side of sautéed green beans.

  • 4:00 PM - Snack: Avocado and Tomato Salsa

  • Avocado and tomato salsa served with whole-grain tortilla chips.

  • 7:00 PM - Dinner: Lemon Garlic Butter Shrimp Pasta

  • Shrimp cooked in a lemon garlic butter sauce served over whole-grain pasta with a side of steamed asparagus.

Saturday (1800 calories, 30% protein - 50% carbs - 25% fats)

  • 1:00 PM - Lunch: Chicken and Quinoa Bowl

  • Grilled chicken breast, quinoa, black beans, corn, and avocado with a light lime dressing.

  • 5:00 PM - Snack: Hummus and Veggie Platter

  • Hummus with cucumber, carrot, and bell pepper sticks.

  • 8:00 PM - Dinner: Baked White Fish Tacos

  • Baked white fish tacos with cabbage slaw, salsa, and a drizzle of Greek yogurt.

Sunday (2200 calories, 25% protein - 50% carbs - 25% fats)

  • 1:00 PM - Lunch: Protein-Packed Veggie Wrap

  • Grilled chicken, mixed veggies, hummus, and feta cheese wrapped in a whole-grain tortilla.

  • 5:00 PM - Snack: Mixed Nuts and Dried Fruits

  • A handful of mixed nuts and dried fruits.

  • 8:00 PM - Dinner: Steak and Vegetable Stir-Fry

  • Sliced steak stir-fried with colorful vegetables (broccoli, bell peppers, carrots) served over brown rice.

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