5-day quick fix clean eating guide w/ meal plan & grocery … · 05.07.2014 · 5-day quick fix...

5-Day Quick Fix

Clean Eating Guide w/ Meal Plan &

Grocery List

By Allison Tibbs,

NASM Certified Personal Trainer,

Star Diamond Health & Fitness Coach,

Author & Speaker

www.AllisonTibbsFitness.com

www.allisontibbsfitness.com

2

Welcome to the 5 Day Quick Fix,

This is a 5-day weekday plan that is a great way for you to get killer results by the weekend!

Ideally, this plan was created to help you create new habits with your fitness and nutrition that will help you to boost your metabolism, gain more energy, and to feel better!

The only way that you will change is if you are willing to commit to doing things a bit differently. Don’t you agree? The definition of Insanity is doing the same thing over and over again, expecting different results. So, if you are currently frustrated with your current weight, with having no energy, and simply not feeling at your best, then this guide is perfect for you. Why? Because I created this guide to help you to change your thinking about fitness and nutrition. This is not a diet nor is it a get slim quick detox, no, this is an opportunity for you to focus on starting to change the way that you think about what you eat and how you workout in order to get results that will last a lifetime, if you make the commitment.

I created this program to start on Monday and help you to work through until Friday. I did this for 2 reasons, first, because I wanted you to create these new habits during a typical work week when you have to learn how to adjust with your normal schedule of work, after work activities, family, kids, church, etc. Also, I know that the weekends are tough and I want to make sure that you the most success with this.

Ideally, I created this to be a valuable tool for you to get into a new rhythm of eating clean foods that will fuel your body and make you feel great! The benefit of this is not just about the number on the scale going down, but also knowing that you are eating to live, which means adding more vitality, energy, and health into your life. Losing weight typically tends to be like a bonus, not the end result of living a clean eating lifestyle.

I’m so excited for you to take this journey with me to help you to reclaim your body and your health, so you can live the life of your dreams!

Overview

Over the course of the 5 days, you will follow the meal to the best of your abilities. I have put together meals that are healthy, tasty and easy to make. I am a firm believer that if you fail to plan, you plan to fail. How many times have you been out and about running errands or been super swamped with work that you forget to eat? By the time you realize it, you are ravenous and make a quick trip to the fast food drive through where you order a #2 supersized and an apple pie…with a diet coke. Or even worse,


3

yes I said it; worse, you opt to simply go to bed without eating. I’m not asking you to fess up; because the reality is that we have all been there, including ME!

I have found that many people that I work with in my group coaching and one-on-one coaching, is that finding the time to plan and cook healthy meals is a major challenge. The second and third runner up is not knowing what to eat and not eating enough throughout the day. All three of these challenges can wreck havoc on your body causing you to gain weight, experience digestion issues and gastrointestinal pain, you may feel sluggish and drained of energy throughout the day, and even lead to pretty scary diseases and conditions which require you to take medication for the rest of your life.

My goal as a Personal Trainer and Coach is to help empower people to reclaim their bodies and their health, so they can live the life of their dreams. Why? Because I was once very unhappy and unhealthy and life just seemed horrible. I didn’t feel well, I didn’t feel good about myself, and physically my body was a reflection of what was going on in the inside. Once, I learned how to take care of myself better and to make my health a priority, things began to change. I felt better, I had more confidence, I started setting and crushing goals, and now I can truly say that I am the healthiest and happiest I have ever been in my life and I truly live a life that is fulfilling. That is what I want for you! That is why I created this guide! I know you are probably thinking, “Allison, the guide is only 5 days…I’m sure not that much can happen in 5 days!”

Well, over the past few months that I have been using this guide with some private clients and groups on Facebook and I want to share some amazing successes we have found. I asked my participants, what was the biggest highlight of the 5-day guide, check out some of their responses:

• “My jeans are loose fitting!” • “I am more energized especially during

my workouts.”

Lastly, check out this photo of an on-scale victory, she lost 4 pounds and kept on losing a week after, because she continued on with me for a 30-day accountability group coaching program.

So as you can see, a lot can happen in 5 days and if you continue to stay on track after the 5 days, you will be well on track to reaching your goals! How exciting is that?


4

This is what makes me really excited about what I do as Personal Trainer and Coach, seeing and hearing amazing results that my clients get by doing small changes that lead to BIG results.

Getting Started

Please make sure that you weigh yourself, take measurements of your hips and waist, and take a before photo of yourself before starting this guide. Also, do the same after you complete the 5 days. For some of you, you may not see a number drop on the scale, but you may see a change in how you look, in the number of inches lost, or even how your clothes fit. But to be honest, my hope is that your biggest victory has nothing to do with the scale, but more to do with feeling like you a million bucks with more energy and maybe see some issues that you have been struggling with in your body to begin to decrease or diminish.

What is Clean Eating?

Many people are hearing about eating “Clean” and there are many different “diets” that are out there, but basically, “Eating Clean” means that you are eating and preparing food in its most natural state. This means staying away from processed foods, foods that can be found on the shelves or in boxes, and contain all of the yucky preservatives and additives. I am a firm believer that our bodies were created to heal itself and it does that when we provide it with the best foods possible, drink enough water, get enough sleep, and engage in physical activity. Eating clean is a great way to not only lose weight (I dropped 11 pounds in January by eating 100% clean), but also to live a healthier life where you have more energy, more focus, and feel much better.

When eating clean, some things that you will notice is that you will eat smaller meals throughout the day. A typical day of clean eating includes eating breakfast, lunch, dinner, and a snack or two throughout the day. So you may actually eat more than you are used to, but it okay because your meals will be more nutritionally dense. This is a good thing! The 5-Day Quick Fix meal plan was created to make sure that you are not starving or hungry while doing the program. Trust me, I love to eat and I do not recommend starving yourself to get healthy or to lose weight. I think that you will be A-OK during the 5 days.

Your Beverages

During the 5-Day Quick Fix, most of your liquid intake will come from water, not juices, teas or sodas. I understand that this could also be a big change for you, if you are used to drinking sodas and juices throughout the day. What we don’t realize is how many calories we consume from our beverages.


5

Water is so critical to your health and many times a lot of problems, ailments and issues that we have are linked to us being dehydrated. One rule of thumb is to drink half your weight (in ounces) of water each day. For example, if you weigh 150 pounds, you should drink 75 ounces of water.

I like to start my day with a cup of hot water with lemon and ginger to help kick start my metabolism and digestion. I also have a glass of water on my nightstand that I drink the first thing when I wake up. This has helped me tremendously with my water intake. Also, adding fruits like lemon, oranges, or berries, vegetables like cucumbers, or herbs like mint or basil to your water can help you to drink more. Green Tea is awesome and can be a great way to add a health and energy boost to your day. Try adding a cup or two to your day. You can sweeten it with agave or honey; I’m a weirdo and simply like it plain. I sometimes even drink it iced for an afternoon treat. What to Avoid For the 5 days try to eliminate as much processed and refined sugars from your diet, primarily junk food and sweets. Do your best to stay away from:

• Sweets, Candies, Cookies, Cakes, etc… • Junk Food, Snacks, Potato Chips, etc… • Fried Foods & Fast Foods • Processed Foods that are full of preservatives, i.e. prepackaged foods and

snacks, like Lean Cuisines, etc. • Sugary drinks, sodas, juices and premade iced teas • Super Jazzed up Coffee Drinks (with extra whip, caramel drizzle, 3 pumps of

vanilla flavoring, you know what I’m talking about!) • Alcohol, especially beer and mixed cocktails, a glass of red wine won’t kill you

and is actually good for your heart


6

Meal Plan Guidelines

This meal plan was created to help you to eat foods that are tasty, yet good for you. This is not a full-blown 100% clean meal plan, because if you are new to eating clean, going cold turkey with clean eating can be a bit much. However, I have chosen recipes that are easy to make but also tasty. A lot of it is all about making better choices and trying new foods that you may not be used to.

If there is a meal that you don’t really like or prefer, you can make substitutions or you can even do a repeat of a meal throughout the week. However, skipping meals or going to a non-clean option like a sugar cereal for breakfast, a fast food burger for lunch, and a preservative laden pre-packed microwave dinner, will not cut it! This is the coach in me, coming out, your food is the most likely the #1 cause of your weight gain and not feeling great. So please, make this commitment to stick with the meal plan and do your best.

One thing that I want to point out, eating breakfast is so important to you during this 5 day quick fix, especially because breakfast helps to set the tone for your over 50% of Americans don’t eat breakfast. For the ones who do eat breakfast, chances are it includes tons of sugar and fat and definitely not clean, which means that you are starting your day either with nothing or nothing that is good for you. I know that not everyone is a breakfast eater, but for the 5-Day Quick Fix, please try your best to eat the breakfast that is listed for the meal plan. Deal?


7

Breakfast Meal Plan

Breakfast American Breakfast 1 Slice of Turkey Bacon 2 Slices of Whole Grain Toast 3 Egg Whites, Scrambled ½ Tomato, slice Apple Cinnamon Oatmeal 1 Cup of Plain Old Fashioned Oatmeal, cooked 1 Apples, peeled, cored and diced 1 tsp of Honey 1 Dash of Cinnamon Cook oatmeal as directed on package. Place apple, honey and cinnamon in a microwave safe bowl, add a Tbsp on water, and cover with a wet paper towel. Microwave for 30 seconds and add to oatmeal. Southwest Scramble 3 Egg Whites 1 Tbsp of Salsa or Pico de Gallo 1 Tbsp of Shredded Cheese ¼ Avocado Sliced Scramble egg whites and salsa, top with cheese and avocado Peanut Butter Toast 1 Slice of Whole Grain Toast 1 Tbsp of Natural Peanut Butter 1 tsp of Honey 1 Apple, sliced Toast bread, add peanut butter, and drizzle with honey. Eat with apple slices Yogurt Parfait 6oz of Plain Greek Yogurt ½ cup of berries (whatever is in season) 1 tsp of honey


8

Lunch Protein Cobb Salad 2 Cups of Mixed Greens or Salad of your choice (except Iceberg) 2 slices of Turkey Breast 2 Hard Boiled Eggs ¼ Cup of Garbanzo Beans (or any other bean of your choice) ¼ Cup of Shredded Natural Cheese ¼ cup of cherry tomatoes ¼ Avocado diced 2 Tbsp of a dressing of your choice Avocado Tuna Salad ½ Ripe Avocado (Soft to touch) 1 Tsp of Yellow Mustard 1 Packet or Can of Tuna 1 Hard Boiled Egg Salt, Pepper, and Old Bay Seasoning to taste Mix Avocado, Tuna, Egg, Mustard and spices into a bowl. Scoop onto whole grain bread or handful of mixed greens or serve with whole grain crackers. Best to be eaten the day of making it, the avocado turns brown quickly. You can add a bit of plain Greek yogurt to the mixture if it turns brown. Caprese Quinoa Salad 1 cup cooked quinoa (from last night’s leftovers) 4 oz of diced chicken ½ cucumber diced ¼ cup of cherry tomatoes ¼ avocado, sliced 1 Tbsp of Chopped Basil 2 Tbsp of Balsamic Vinegar 1 Tbsp of Olive Oil Mix all ingredients together, except the mixed greens. Can be made the night before. Served with a handful of mixed greens. Brown Rice Salad 1 Cup of Cooked Brown Rice 4 oz of Salmon (Left Over) 1 Boiled Egg ½ cup of Corn Kernels (frozen, fresh or canned) ¼ cup of chopped carrots (you can chop up a handful of baby carrots) ¼ cup of cherry tomatoes ¼ cup of garbanzo beans ¼ small red onion 2 Tbsp of a Vinaigrette Salad Dressing Mix ingredient together and serve with 1 cup of Mixed Greens or Salad of your choice (except Iceberg). Can be made the night before or a few days before. Chicken & Hummus Wrap 4 oz Grilled Chicken Breast, chopped 1 Tbsp of Hummus (Roasted Red Pepper or Garlic is great!) 1 Tbsp of Feta Cheese 3 Cherry Tomatoes diced 2 Cucumber Slices Whole Wheat Wrap 1 tsp of Greek Dressing or Vinaigrette Salad Dressing Spread hummus in the center of the wrap, add tomato, cucumber, and chicken; roll up and enjoy. Serve with ¼ cup of Baby Carrots. Can be made into a salad.


9

Dinner Asian Style Flank Steak 6-oz grass fed flank steak 1 Tbsp. low sodium soy sauce 1 garlic clove, minced 1 tsp of agave 1 Tbsp of green onions, chopped 1 tsp of sesame oil (or coconut or vegetable oil will do) Dash of ground ginger or a few grates of fresh ginger 12 ounces of fresh baby spinach 1 Garlic Clove Minced 1 Tbsp of Coconut Oil Dash of Cayenne Pepper 1 Sweet Potato, Baked 1 tsp of Coconut Oil Dash of Cinnamon and Nutmeg Add low sodium soy sauce, garlic, agave, green onions and steak to a Ziploc bag and let marinate up to 24. Grill or broil to desired doneness. Heat oil in pan and add spinach and garlic to pan and sauté until tender. Bake (or microwave a sweet potato) and top with coconut oil, cinnamon and nutmeg. Southwest Quinoa Bowl 2 Cups of Cooked Quinoa* 1 Boneless Skinless Breast, diced ¼ onion cut into strips ¼ of a Red Bell Pepper cut into strips 1 garlic clove, minced 1 Tbsp of Coconut Oil 1 tsp of Taco Seasoning Dash of Cayenne Pepper 1 tsp of low fat shredded cheese 1 Tbsp salsa 1 Tbsp of plain Greek Yogurt Place chicken, peppers, onions, and garlic in a bowl and add spices to mix together. In a pan add coconut oil and sauté chicken breast, onions, peppers, and garlic until chicken is cooked through. Add to cup of cooked quinoa and top with a tbsp of plain Greek yogurt, 1 tsp of low fat shredded cheese and tbsp of salsa. *1 cup of quinoa will be used for tomorrow’s lunch, which can be made the night before.


10

Honey Dijon Salmon 2 Portions of Wild Salmon 2 Tbsp of Honey Dijon Mustard 1 Small Shallot Diced or ¼ of an onion diced 1 Clove of Garlic, minced Dash of Cayenne Pepper 2 cups of brown rice* 1 cup of steamed broccoli Mix Honey Dijon Mustard Dressing, Shallots and Garlic in a bowl. Place salmon on a piece of foil and smear mixture on top of the salmon. Top with a dash of Cayenne pepper and wrap salmon in foil and bake for 20 minutes on 350. Serve with Quinoa and steamed broccoli. *Make 2 servings of brown rice; one serving will be used for tomorrow’s lunch. Apricot Glazed Pork Chop 4-oz pieces of lean boneless pork loin chop 1 Tbsp of No Sugar Added Apricot Preserves 1 tsp of Olive Oil 1 Shallot Diced 1 Garlic Clove Minced Baked Sweet Potato Steamed Broccoli Combine pork loin, apricot jam, olive oil, shallots and garlic in a Ziploc bag and to evenly coat the pork. Broil the pork loins for 4-5 minutes on each side. Serve with Baked Sweet potato and steamed broccoli. *Can substitute pork loin with chicken breast or salmon BBQ Chicken Breast 1 Boneless skinless chicken breast 1 Tbsp of BBQ Sauce 1 clove of garlic, minced 1 tsp of No Sugar Added Apricot Preserves ½ cup of Frozen Corn ½ cup of Frozen Lima Beans 1 Tsp of Olive Oil ¼ onion diced 1 garlic clove minced Add chicken, garlic, BBQ sauce, and preserves to a Ziploc bag to marinate, up to 24 hours. Bake on 350 for 15 - 20 minutes. In a bowl combine corn, lima beans, olive oil, onion and garlic in a bowl and spread onto a cookie sheet. Bake for 20 minutes on 350. Season with salt, pepper, and other spices.


11

Healthy Snack Options Daily snack options, one each morning, one each afternoon:

• 1 small apple or pear with a natural cheese stick • 1 small apple with 1 Tbsp Peanut Butter • 1 Cup of Grapes • 10 Almonds & 2oz of dried cranberries • Cucumber, pepper, or carrots with 2 TBL hummus • 1 Cup of Miso Soup • 4oz of Plain Greek Yogurt with ½ cup of mixed berries or no sugar added apple

sauce • Whole Grain Crackers with a natural cheese stick • 4 oz of whole grain tortilla chips and 3 oz of salsa • 4 oz of whole grain tortilla chips and 3 oz of guacamole

To help you plan out your week, fill in your snacks for the week. Remember, if you fail to plan, you plan to fail.

Day Morning Snack Afternoon Snack Monday

Tuesday

Wednesday

Thursday

Friday


12

Shopping List

Produce: 1 Container of Cherry Tomatoes 1 Tomato 2 Avocados Bulk Bag of Mixed Greens 1 Garlic Bulb 1 Bunch of Green Onions 1 Bag of Red Grapes 1 Large Red Onion 1 Bell Pepper 1 Cucumber 1 Bag of Baby Carrots 4 Apples 1 Ginger 1 Bag of Baby Spinach 1 Container of berries of your choice Dairy: Shredded Natural Cheese Natural Cheese Sticks Plain Greek Yogurt Hummus Condiments: No Sugar Added Apricot Preserves Honey Dijon Mustard Salad Dressing Vinaigrette Salad Dressing Low Sodium Soy Sauce Agave Syrup Balsamic Vinegar BBQ Sauce Greek Salad Dressing Salsa

Meat/Fish: Turkey Breast Deli Meat 1 6oz Flank Steak Hummus Hard Boiled Eggs (4) 2 Salmon Portions 4 Chicken Breasts (or a Rotisserie Chicken that you can dice) Boneless Pork Chop 2 Packs of Tuna in Water

Canned Foods: 1 Can of Garbanzo Beans 1 Can of Corn Dry Goods Whole Wheat Wraps Brown Rice (or frozen) Quinoa (or frozen) Natural Peanut Butter Plain Quick Cook Oats Whole Grain Cracker Whole Grain Tortilla Chips Raw Almonds Dried Cranberries Miso Soup Mix Frozen:

o Broccoli Florets (if not buying fresh)

o Lima Beans o Corn o Spinach (if not

buying fresh)

Oils: Olive Oil Coconut Sesame Oil Spices: Cinnamon Nutmeg Taco Seasoning Old Bay Seasoning No Salt Seasonings, like Mrs. Dash, of your choice Additional Items

* Print this page and take with you to the grocery store to make sure that you have all that you need*


13

Other Tips & Recommendations

• Buy Organic whenever possible! • Frozen Veggies are great and easy to prepare • Frozen Quinoa and Brown Rice is available and very easy to prepare • When Baking Sweet Potatoes wash, poke holes into skin and rub with olive oil • You can use buy a Rotisserie chicken to debone and shred and use for the

salads and wraps. I would recommend a fresh chicken breast for the dinners if you are going to use the marinades

• To cook flank steak: Sear steak on high in oven proof pan, finish in oven, for rare steak leave in oven for 5-7 minutes for well done for 10-12 minutes. Let steak rest loosely covered for at least ten minutes before slicing, to allow juices to redistribute through meat

• You can cook double portions of any recipes that you want to repeat throughout the week, if a recipe doesn’t suit your taste.

• For help with vegetarian options or other dietary needs, please send me an email.

I’m excited for you and your commitment to being a healthier YOU.

Disclaimer: Results may vary. Please consult your physician before beginning any supplement or meal replacement product, particularly if you have any unique or special needs or conditions, such as food allergies, dietary restrictions, or if you are pregnant or breast-feeding. The content of this guide is for informational purposes only, and is not intended to provide any medical advice,

diagnosis, or treatment.


14

5-Day Quick Fix Tracking Sheet

Use this to track your progress throughout the week

Day Weight Waist Inches

Cups of Water

Workout #Minutes

Eat Breakfast?

Hours of Sleep

Mood/Observations

Monday

Tuesday

Wednesday

Thursday

Friday

Total

Notes/Observations:___________________________________________________________________________________________________________________________ ______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


15

About Allison Tibbs

My name is Allison Tibbs and I am NASM Certified Personal Trainer, a Star Diamond Beachbody Fitness Coach, and an International speaker & author who is passionate about helping people to reclaim their bodies and their health, so that they can live the life of their dreams. I found my passion for health and fitness after struggling and battling low self-esteem, severe

depression, anxiety, suicidal thoughts and one failed suicide attempt. I was at a place in my life where everything in my life seemed to awful and I was hopeless and felt pathetic. I was constantly stressed out, working a job that left me feeling unfulfilled, unhappy in my relationships, and on top of that I wasn’t taking care of myself at all! As a result, I suffered from many different things, including skin rashes that appeared all over my body, severe gastrointestinal pain, headaches, insomnia, anxiety, and getting sick constantly. My diet basically consisted of junk, upon junk, upon alcohol. When I hit the lowest point, I had a conversation with my doctor, who basically told me that if I didn’t start taking better care of myself, my body would shut down on me. Mentally, emotionally, and spiritually I was completely weak. I remembered hearing that exercise produced endorphins, which supposed made you happy. So that is where my journey began. I got a gym membership and began to go to the gym after work every single day. With each day that I went to the gym, not only did my body begin to change, but also I felt stronger emotionally and mentally. Each time I completed a gym session, I felt empowered and more confident. I started to read more personal development books on entrepreneurship, leadership, communication, and the list went on. I also began to journal and started to spend more time reading the bible and getting more deep into my faith. I began to cook meals for myself that were healthier, and I started to feel like myself again. A few months later, I built up the confidence to quit my Corporate Job, which wasn’t bringing my happiness or fulfillment, to start my own business. As painful as that time was in my life, I am so thankful that it happened, because it allowed me to find my passion and my purpose and I can now say with 100% confidence that I am happy, healthy, and truly living a life that fulfills me every single day. Now, I want to pay it forward to help others do the same!

For more information or to learn more about how to work with me directly, visit

www.allisontibbsfitness.com or let’s connect on Facebook – www.facebook.com/AllisonTibbs or Instagram - www.Instagram.com/AllisonTibbs

5-day quick fix clean eating guide w/ meal plan & grocery … · 05.07.2014 · 5-day quick fix...

Documents