Rapid Fat Loss Nutrition Blueprint PDF eBook Free Download 21/28 Day Guide Lasting Fat Loss Results eBook PDF | Page 3

WEEKLY PLAN OVERVIEW
This plan is designed to give you the fastest possible results for fat loss. Follow this plan exactly as outlined
for 21-28 days for optimal results. No cheat days are scheduled, we are shooting for a compliance of 90%
during this time. There are two portion sizes listed in all the protein sources in the recipes. For Women use
the smaller portion size, men use the larger. If you find yourself hungry add in extra greens/veggies. If you
find that you can’t eat all of your food due to being too full don’t worry, eat until you are comfortably full and
stop eating when your body tells you it is time. However, do not skip snacks or meals.
Meal# M
T W TH F SAT SUN
Breakfast Fried Eggs,
Greens,
and
Canadian
or Turkey
Bacon Spanish
Omelette Scrambled
Eggs,
Greens,
and Turkey
Sausage or
Bacon Force Fit
MRP
Shake The
Wonder
Bowl The Protein
Waffle
House Steak and
Eggs
Mid-
Morning
Snack Choose
your
favorite
snack
option Choose
your
favorite
snack
option Choose
your
favorite
snack
option Choose
your
favorite
snack
option Choose
your
favorite
snack
option Choose
your
favorite
snack
option Choose
your
favorite
snack
option
Lunch Beef,
Chicken,
Shrimp, or
Salmon
Stir-Fry Naked
Turkey,
Ham,
Chicken, or
Roast Beef
Sandwich Steak,
Chicken,
Salmon, or
Shrimp
Caesar
Salad Naked
Chicken or
Beef Taco
Salad Yogurt
Chicken Cobb Salad Force Fit
Bison,
Turkey, or
Sirloin
Burger
MId-
Afternoon
Snack Choose
your
favorite
snack
option Choose
your
favorite
snack
option Choose
your
favorite
snack
option Choose
your
favorite
snack
option Choose
your
favorite
snack
option Choose
your
favorite
snack
option Choose
your
favorite
snack
option
Dinner Steak and
Garlic
Green
Beans Chick Parm Turkey or
Beef
Meatballs
and
Spaghetti
Squash Fiesta
Chicken Cajun
Shrimp w/
Cauliflower
Rice Seafood
Piccata Turkey
Meatloaf
and Garlic
Mashed
Potatoes
Dessert Choose
your
favorite
dessert
option Choose
your
favorite
dessert
option Choose
your
favorite
dessert
option Choose
your
favorite
dessert
option Choose
your
favorite
dessert
option Choose
your
favorite
dessert
option Choose
your
favorite
dessert
option
Daily Supplementation: Take a multivitamin immediately upon waking with breakfast.
Workout Nutrition: Drink 1 Serving of Prograde Protein after your workout.
Hydration Guidelines:
- Drink 16-32 oz (2-4 cups) of cold water immediately upon waking
- Drink 8-16 oz (1-2 cups) of water before AND between every meal or snack
- Drink 8-16 oz (1-2 cups) of water for every 10-15 minutes of activity
- Drink 2-3 cups of green, black, or white tea per day (one of these can be black coffee)
Every time you eat, ask yourself “Will this help me burn ugly, unwanted body fat as fast as
possible?” If YES, do it! If NO, don’t!