flat belly solutions - fit with rachel · 2015. 10. 8. · flat belly solutions 25 aboutrachel! % %...

FLAT BELLY SOLUTIONS WWW.FITANDFABULOUSWITHRACHEL.COM

1


2

Copyright, Legal Notice and Disclaimer:

This publication is protected under the US Copyright Act of 1976

and all rights are reserved. You are not allowed to copy or republish

any portion of this eBook or to give or re-‐sell this report to another

party without explicit permission from the copyright holder. If you

did not buy this e-‐book or did not receive it from Rachel Ngom, then

you have received a pirated copy – please email the author:

[email protected]

This publication is based on personal experience of the author and

the author assumes no responsibility for errors or omissions or

injury incurred by the user. Use this information as you see fit, and

at your own risk.

This is not intended to replace medical or other professional advice.

Copyright © 2013 Rachel Ngom Fitness, LLC. All rights reserved worldwide.


3

A Letter from the Author

Thank you for getting my FREE Flat Belly Solutions eBook! Take

these next seven days seriously, give it your all, and you’ll be on

your way to having a flatter belly!

Remember that you will face plenty of challenges while participating

in this 7-‐Day Diet. You will need to push yourself but not make

yourself crazy. Do the best you can, and if you falter get right back

on track.

Take it One Day At A Time!!


4

Some things you may experience

from detoxing: • Headaches

• Fatigue

• Bloating & Gas (this will subside as you start to eat

cleaner)

• Lethargy (in the first few days)

• Muscle aches and pains


5

A BIG ENOUGH WHY! You need a big enough WHY to be successful for these next 7

days. So use this space to write down five reasons why you

are committing to Flat Belly Solutions. What habits do you

need to change? How would this help you change your life?


6

Diet Guide Note that your daily calorie limit is 1300-‐1600. This is a

fairly low number—and it is not advised to go below 1200

calories/day long term. Keeping your calories at this level

will help jump start your weight loss, and help break a

plateau. If you are hungry, feel free to add more vegetables!

The more vegetables, the better!


7

FOODS TO AVOID • Dairy Products

• Caffeinated Beverages or Supplements containing

caffeine

• Refined Sugars: dextrose, maltose, sucralose, white

sugar, HFCS

• Condiments sweetened with HFCS or sugar

• Fruit Juice

• Artificial Sweeteners of any kind: Gum, Diet Soda or

drinks, etc.


8

Simple Quick Eats & Snack Ideas

Breakfast

• Toasted whole grain bread with 1 tbsp. almond butter

• ½ oatmeal with ¼ cup nuts

• Leftover grain (quinoa, millet, brown rice) with 2 tbsp. nuts

and ½ cup berries

• Fruit bowl with 2tbs nuts (almonds, walnuts, macadamia nuts,

sunflower seeds, etc.)

Lunch

• Any kind of organic soup – Amy’s brand is best

• Huge salad of veggies, 2 tbsp. nuts or seeds and top with

tempeh or veggie burger

• Corn or Brown Rice Tortilla with ½ cup black beans, lettuce &

salsa

• Sandwich using whole grain bread with avocado, lettuce,

tomato, & onion (load up on those veggies!)

• Smoothie with low sugar protein powder (Sunwarrior brand is

recommended), ½ cup frozen berries, 1 tbsp. almonds or flax

seed and stevia


9

Snacks

• Sliced apple with 1 tbsp. nut butter

• Fruit salad-‐ 1 cup

• Handful of nuts or seeds

• Guacamole & salsa with 1 ounce baked blue corn chips (1/3

cup guacamole)

• Hummus with cucumbers, carrots or rice crackers (1/4 cup

hummus)

• Trail mix – unsweetened & raw, ¼ cup

• Organic edamame with sea salt

Dinner

• Stir fried veggies with tempeh over ½ cup quinoa or brown

rice

• Huge salad (see lunch options)

• Baked sweet potato with veggies on top, drizzle with 1 tsp. flax

oil and nutritional yeast

• ½ cup brown rice & ½ cup beans with veggies

• Roasted root vegetables with 1 serving quinoa or millet

• **Shakeology can be used for any of the 5 meals.


10


11

Sample 7-‐Day Guide Day 1

Breakfast: ½ cup oatmeal with ¼ cup nuts (almonds, walnuts,

cashews, pecans)

Snack: Fruit salad-‐ 1 cup

Lunch: Huge salad of veggies, 2 tbsp. nuts or seeds, top with tempeh

or veggie burger

Snack: Shakeology with 1 cup almond milk

Dinner: Stir fried veggies with 1 serving tempeh over ½ cup quinoa

or brown rice


12

Day 2 Breakfast: Toasted whole grain bread with 1 tbsp. almond butter


Lunch: Corn or brown rice tortilla with ½ cup black beans, lettuce &

salsa

Snack: ¼ cup hummus with cucumbers and carrots

Dinner: Baked sweet potato with veggies on top, drizzle with 1 tsp.

flax oil and nutritional yeast


13

Day 3 Breakfast: Leftover grain (quinoa, millet, brown rice) with 2 tbsp.

nuts and ½ cup berries


Lunch: Shakeology with 1 cup almond milk and ½ cup fruit

Snack: Handful of nuts or seeds

Dinner: Roasted root vegetables with 1 serving quinoa or millet


14

Day 4 Breakfast: 2 eggs scrambled with 2 slices whole grain toast (Ezekiel

brand is best) and a piece of fruit

Snack: Trail mix – unsweetened & raw, ¼ cup

Lunch: Shakeology with 1 cup almond milk and ½ cup berries

Snack: Organic edamame with sea salt

Dinner: Steamed broccoli with Amy’s organic lentil soup


15

Day 5 Breakfast: ½ cup oatmeal with 2 tbsp. almond butter and 1 banana

Snack: Carrots with hummus

Lunch: Large salad (whatever veggies you want!) with ½ avocado

and 2 tbsp. organic dressing

Snack: ¼ cup walnuts

Dinner: Shakeology with almond milk and ½ cup fruit


16

Day 6 Breakfast: 2 slices whole grain toast with 2 tbsp. almond butter and

1 pear

Snack: 1 apple and 10 almonds

Lunch: ½ cup pinto beans, ½ cup cooked brown rice, 2 tbsp. salsa,

¼ avocado, tsp. cumin, ¼ tsp. salt, 1/8 tsp. chili flakes

Snack: Shakeology with almond milk

Dinner: Stir fried vegetables with ½ tbsp. coconut oil, 1 egg and 4

egg whites


17

Day 7 Breakfast: 1 tomato, 2 cups spinach, 1 egg and 4 egg whites sautéed

in 1 tsp. coconut oil

Snack: Celery and 1 tbsp. organic peanut butter

Lunch: Huge salad with ½ cup black beans, ½ avocado and 2 tbsp.

organic salad dressing


Dinner: Roasted vegetables and a baked sweet potato


18

7-‐Day Guide—Print This Out! Day 1

Breakfast: ½ oatmeal with almond milk and ¼

cup nuts


Lunch: Huge salad of veggies, 2 tbsp. nuts or

seeds, top with tempeh or veggie burger


Dinner: Stir fried veggies with 1 serving tempeh

over ½ cup quinoa or brown rice

Day 2

Breakfast: Toasted whole grain bread with 1

tbsp. almond butter


Lunch: Corn or brown rice tortilla with ½ cup

black beans, lettuce & salsa

Snack: ¼ cup hummus with cucumbers and

carrots

Dinner: Baked sweet potato with veggies on top,

drizzle with 1 tsp. flax oil and nutritional yeast

Day 3

Breakfast: Leftover grain (quinoa, millet, brown

rice) with 2 tbsp. nuts and ½ cup berries


Lunch: Shakeology with 1 cup almond milk and ½

cup fruit

Snack: Handful of nuts or seeds

Dinner: Roasted root vegetables with 1 serving

quinoa or millet

Day 4

Breakfast: 2 eggs scrambled with 2 slices whole

grain toast (Ezekiel brand is best) and a piece of

fruit

Snack: Trail mix – unsweetened & raw, ¼ cup

Lunch: Shakeology with 1 cup almond milk and ½ cup

berries

Snack: Organic edamame with sea salt

Dinner: Steamed broccoli with Amy’s organic lentil soup

Day 5

Breakfast: ½ cup oatmeal with 2 tbsp. almond butter

and 1 banana

Snack: Carrots with ¼ cup hummus

Lunch: Large salad (whatever veggies you want!) with

½ avocado and 2 tbsp. organic dressing

Snack: ¼ cup walnuts

Dinner: Shakeology with almond milk and ½ cup fruit

Day 6

Breakfast: 2 slices whole grain toast with 2 tbsp.

almond butter and 1 pear

Snack: 1 apple and 10 almonds

Lunch: ½ cup pinto beans, ½ cup cooked brown rice, 2

tbsp. salsa, ¼ avocado, tsp. cumin, ¼ tsp. salt, 1/8 tsp.

chili flakes

Snack: Shakeology with almond milk

Dinner: Stir fried vegetables with ½ tbsp. coconut oil, 1

egg and 4 egg whites

Day 7

Breakfast: 1 tomato, 2 cups spinach, 1 egg and 4 egg

whites sautéed in 1 tsp. coconut oil

Snack: Celery and 1 tbsp. organic peanut butter

Lunch: Huge salad with ½ cup black beans, ½ avocado

and 2 tbsp. organic salad dressing


Dinner: Roasted vegetables and a baked sweet potato


19

Flat Belly Essentials:

Your Shopping Guide

**Always purchase organic when possible for all foods, especially

produce.

**Check your meal planner—meals can be repeated therefore you

do not need to purchase all the ingredients! Make a plan so you

know exactly what you need at the store.

PROTEINS

•Edamame (organic only)

•Beans—black, kidney, chickpea, pinto, etc.

•Red, green or brown lentils, dried

•Tempeh

•Nuts: Almonds, walnuts, cashews, macadamia and pecans

•Seeds -‐ Flax Seed (buy whole and grind at home), Chia Seed

•Nut or seed butters -‐ Almond, peanut butter, (all unsweetened and

organic when possible)


20

BEVERAGES

•Almond, Rice, Hemp or Oat Milk (Unsweetened)

•Teas

GRAINS/BREADS/CRACKERS

•Brown rice

•Millet

•Quinoa

•Corn tortillas – Sprouted (no white flour or wheat)

•Baked Blue Corn Chips (organic)

•Gluten free or whole Grain bread (Ezekiel brand is best)

•Gluten free or whole grain breads or tortillas

HEALTHY OILS

•Extra Virgin Olive Oil – unfiltered, first cold-‐press, organic

•Coconut Oil – Extra Virgin, RAW, Unprocessed

•Flax Oil (use in salad only, do not heat)

PRODUCE

•Fruit: berries, all kinds, cherries, peaches, nectarines, apples,

pears, frozen berries for smoothies (always buy organic & seasonal

when possible)

•Avocados


21

•Artichokes

•Sprouts

•Sweet Veggies – sweet potatoes, parsnips, beets, or squash (acorn,

butternut, spaghetti)

•Greens – Swiss chard, kale, arugula, spinach, bok choy, collards

•Cruciferous-‐ brussel sprouts, cauliflower, broccoli, cabbage

•Carrots – buy with stem attached if available (organic only)

•Celery

•Cucumbers

•Green Beans

•Eggplant

•Organic salad bags

•Red & Yellow Onions

•Garlic

•Shallots

•Tomatoes

•Fresh Herbs – Dill, Oregano, Basil, Thyme, Rosemary

•Zucchini/Yellow Squash

•Red/Yellow Pepper

FREEZER SECTION

•Frozen Edamame Beans (organic only)

•Veggie Burgers-‐ organic when possible


22

•Frozen organic veggies: spinach, broccoli, cauliflower, etc.

•Frozen organic berries: strawberry, raspberry, blueberry

•Gluten Free Waffles (unsweetened or sweetened with fruit juice ok

OTHER

•Guacamole – Fresh/Organic (if available)

•Salsa – Fresh/Organic

•Hummus-‐ check ingredients for preservatives

SUPPLEMENTS & PROTEIN BARS

•Non-‐dairy protein powder – Hemp, Brown Rice or Pea Protein

(gluten free)-‐ Vega Brand or Sunwarrior recommended

•Shakeology

•Lara bars

SEASONINGS, CONDIMENTS and SAUCES

•Balsamic vinegar

•Sea salt and fresh pepper

•Natural sweeteners of choice – Raw Dark Agave Nectar, Stevia,

Coconut Sugar, Palm

•Natural Bottled Salad dressings: Annie’s or Braggs Brand (sugar

free)


23

HERBS, SPICES & OTHER

Basic spices

• Garlic

• Ginger

• Oregano

• Cinnamon

• Cumin

• Thyme

• Basil

• Cayenne

• Chili powder

• Red Pepper Flakes

• White pepper

• Black pepper in a grinder

• Sea salt – Himalayan if available

• Nutritional Yeast

• Hemp Seed

• Ketchup / Mustard (unsweetened)

• Tomato Sauce (unsweetened)


24


25

About Rachel

Rachel Ngom is a Lifestyle, Nutrition, Fitness Coach and

Entrepreneur who utilizes her background in collegiate sports and nutrition to help her clients achieve success! It is her passion to help you

know what it feels like to THRIVE from the inside out and to live the life of your dreams! To find out more about Rachel’s private coaching

groups, visit www.fitandfabulouswithrachel.com

flat belly solutions - fit with rachel · 2015. 10. 8. · flat belly solutions 25 aboutrachel! % %...

Documents