FBBC Unstoppable Fitness Formula DAY # 1
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- Vernon Reed
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1 FBBC Unstoppable Fitness Formula 2100 Calorie Paleo Meal Plan DAY # 1 Breakfast - Omlete with peppers Blackberries, raw tablespoon Coconut oil large Eggs, Organic , sliced Mushrooms, white, stir-fried , chopped Peppers, sweet, green, raw , chopped Peppers, sweet, red, raw Totals: AM Snack - Apple, almond butter & celery Almond Butter, raw each Apple - medium with peel each Celery - raw stalk trimmed Totals: Lunch - Lettuce Tuna Wrap 1/2 cup Avocado - pureed Broccoli, steamed leaves, outer Lettuce, cos or romaine, raw Onion - chopped ounce(s) Tuna, in water Totals: PM Snack - Green Tea & pear 1 each Pear -medium w/peel Water, bottled, generic Totals: Dinner - Steak, mushrooms & spinach salad with oil & balsamic 6 ounce(s) Beef, top sirloin, lean only, 1/4" trim, choice, broiled Cucumber - raw, slices /2 cup, sliced Mushrooms, white, stir-fried tablespoon Olive oil - pure cup Spinach, raw small Tomato - sm. sliced teaspoon Vinegar, balsamic Totals:
2 DAY # 2 Breakfast - Sausage, nuts & apple 1 each Apple - medium with peel (s) Cashews - raw medium Sausage small Tomato - sm. w/peel, 2.5" diam Totals: AM Snack - Hard boiled egg, sauerkraut & berries Blueberries, raw each Egg whole w/ yolk Sauerkraut Totals: Lunch - Salad with chicken & dressing 1/2 cup, sliced Avocados medium Carrots, baby, raw ounce(s) Chicken Breast / White Meat Olive Oil, Extra Virgin 3 cup Spinach, raw small Tomato - sm. w/peel, 2.5" diam teaspoon Vinegar, balsamic Totals: PM Snack - Green Tea & pear 1 each Pear -medium w/peel Water, bottled, generic Totals: Dinner - Turkey Meatballs (recipe) with spaghetti squash, chopped Kale, steamed Onion - chopped /2 cup, mashed Zucchini, baked Squash, spaghetti, baked, no salt Tomato sauce, no salt added each Turkey Meatballs (stuffed Turkey see recipe) Totals:
3 DAY # 3 Breakfast - Eggs, avocado, salsa & almonds (s) Almonds, raw /2 cup, sliced Avocados Egg substitute, liquid large Eggs, Organic tablespoon Salsa - medium, no sugar added Totals: AM Snack - Cashews & watermelon (s) Cashews - raw , diced Watermelon, raw Totals: Lunch - Fish, asparagus & nuts 8 spears 6 ounce(s) 1 large Asparagus, steamed Halibut - broiled Nuts, walnuts, raw Salad - lrg. garden w/tomato & onion Vinegar, apple cider Totals: PM Snack - Green Tea & blueberries Blueberries, raw Water, bottled, generic Totals: Dinner - Turkey burger with grilled mushroom & side spinach slices Mushrooms, portabella, grilled Olive Oil, Extra Virgin 2 cup Spinach - steamed gram(s) Turkey burger Totals:
4 DAY # 4 Breakfast - Smoked salmon eggs &onions 3 large 4 ounce(s) 2 tablespoon, chopped, slices 2 cup Eggs, Organic Fish, salmon, smoked, (lox), regular Onions, spring or scallions Peaches, raw Spinach - steamed Totals: AM Snack - Apple, almond butter & cucumber Almond Butter, raw each Apple - medium with peel Cucumber - raw, slices Totals: Lunch - Chicken, avocado, coleslaw & seeds 1/2 cup Avocado - pureed ounce(s) Chicken Breast / White Meat Coleslaw, home-prepared Olive Oil, Extra Virgin 1 large Salad - lrg. garden w/tomato & onion Seeds, pumpkin raw Vinegar, cider Totals: PM Snack - Green Tea & watermelon Water, bottled, generic /2 cup, diced Watermelon, raw Totals: Dinner - Turkey & Veggie Stew with Broccoli Rabe (see recipe) 1 serving (5 fl oz) 3 ounce(s) Alcoholic Beverage, wine, red, Cabernet Suavignon Ground Turkey, lean Broccoli, steamed Totals:
5 DAY # 5 Breakfast - Green Smoothie 1 each Apple - medium with peel teaspoon Ginger root, raw tablespoon Hemp Seeds , chopped Kale, raw Seeds, chia seeds, ground Unsweetened Almond Milk Totals: AM Snack - Hard boiled eggs & nuts 3 large Eggs, Organic hard boiled Nuts, walnuts, raw Totals: Lunch - Turkey stew leftovers (see recipe) 3 ounce(s) Turkey, lean , chopped Broccoli Rabe, steamed /2 tablespoon Coconut oil slice Pineapple - fresh Totals: PM Snack - Green Tea, pear & seeds 1 each Pear -medium w/peel Seeds, pumpkin raw Water, bottled, generic bag tea, green Totals: Dinner - Shrimp, spaghetti squash, spinach & tomato sauce Olive Oil, Extra Virgin 6 ounce(s) Shrimp - boiled or steamed Spinach - boiled, drained Squash, spaghetti, baked, no salt Tomato sauce, no salt added Totals:
6 DAY # 6 Breakfast - Mixed Berrie Smoothie, unthawed Blackberries, frozen, unsweetened /2 teaspoon Cinnamon tablespoon Hemp Seeds cup Spinach, raw , sliced Strawberries, raw /2 cup Unsweetened Almond Milk Totals: AM Snack - Hard boiled eggs, cucumber & almonds (s) Almonds, raw Cucumber - raw, slices large Eggs, Organic hard boiled Totals: Lunch - Salmon & broccoli with coconut oil, chopped Broccoli, steamed Coconut oil Olive oil - pure each Pear -medium w/peel large Salad - lrg. garden w/tomato & onion 6 ounce(s) Salmon - broiled Totals: PM Snack - Green Tea & apple 1 each Apple - medium with peel Water, bottled, generic Totals: Dinner - Fish & squash Green Beans, steamed ounce(s) Halibut - broiled Olive Oil, Extra Virgin 8 large Olives, ripe, (small-extra large) , sliced Zucchini, baked Totals:
7 DAY # 7 Breakfast - Egg scramble with veggies Egg substitute, liquid large Eggs, Organic , sliced Mushrooms, white, stir-fried Olive Oil, Extra Virgin Onion - chopped cup Spinach, raw Totals: AM Snack - Pear, cashews & cucumber (s) Cashews - raw Cucumber - raw, slices each Pear -medium w/peel Totals: Lunch - Tuna salad, chia seeds with oil & balsamic Olive Oil, Extra Virgin 1 large Salad - lrg. garden w/tomato & onion Seeds, chia seeds, ground ounce(s) Tuna Solid White -Water Sm. can teaspoon Vinegar, balsamic /4 cup Yam -baked or boiled Totals: PM Snack - Green Tea & apple 1 each Apple - medium with peel Water, bottled, generic Totals: Dinner - Steak and cauliflower rice (see recipe) 1 serving (3 oz) Beef, bottom sirloin, tri-tip steak, lean and fat, 0" trim cup (1" pieces) Cauliflower, steamed , chopped Kale, steamed Olive Oil, Extra Virgin 1 small Tomato - sm. w/peel, 2.5" diam Totals:
8 DAY # 8 Breakfast - Blueberrie Smoothie Blueberries, raw , chopped Kale, raw Kefir Nuts, walnuts, english /2 ounce Seeds, chia seeds, ground Unsweetened Almond Milk Totals: AM Snack - Almond butter, pear & celery 4 stalks, medium 1 each Almond Butter, raw Celery, raw Pear -medium w/peel Totals: Lunch - Soup, steak & broccoli with coconut oil 1 serving (3 oz) Beef, bottom sirloin, tri-tip steak, lean and fat, 0" trim Broccoli, steamed Coconut oil Soup, (see recipe) Totals: PM Snack - Green Tea, apple & seeds 1 each Apple - medium with peel Seeds, pumpkin raw Water, bottled, generic bag tea, green Totals: Dinner - Real Healthy Fried Chicken (see recipe) Almond Butter, raw ounce(s) Chicken Breast / White Meat Olive oil - pure Vegetables, mixed, frozen, steamed Totals:
9 DAY # 9 Breakfast - Bacon, eggs & grapefruit 1/2 cup Egg substitute, liquid large Eggs, Organic each Grapefruit - pink or red 4" diam Olive oil - pure slices, cooked Pork, cured, bacon, broiled, pan-fried or roasted slice Tomato, sliced, organic Totals: AM Snack - Avocado, pepers & pear 1/2 cup Avocado - pureed each Pear -medium w/peel each Pepper/Red or Green Totals: Lunch - Agave Glazed Salmon with salad (see recipe) Cucumber - raw, slices ounce(s) Fish, organic salmon, wild, cooked Olive Oil, Extra Virgin 1 large Salad - lrg. garden w/tomato & onion 1 teaspoon Vinegar, balsamic Totals: PM Snack - Green Tea & pear 1 each Pear -medium w/peel Water, bottled, generic Totals: Dinner - Stuffed Meatballs with spaghetti squash & tomato sauce 1/2 cup, chopped Broccoli, steamed Squash, spaghetti, baked, no salt Tomato sauce, no salt added each Turkey Meatballs (see recipe) Totals:
10 DAY # 10 Breakfast - Eggs w/ avocado, salsa & almonds with blueberries 1/2 ounce(s) Almonds, raw /2 cup, sliced Avocados Blueberries, raw large Eggs, Organic Totals: AM Snack - Pear, nuts & peppers Nuts, walnuts, raw each Pear -medium w/peel , chopped Peppers, sweet, red, raw Totals: Lunch - Chicken with mushrooms, cauliflower & almonds, (1" pieces) Cauliflower, steamed ounce(s) Chicken breast, organic Coconut oil , sliced Mushrooms, white, stir-fried large Salad - lrg. garden w/tomato & onion Vinegar, apple cider Totals: PM Snack - Green Tea, apple & nuts (s) Almonds, raw each Apple - medium with peel Water, bottled, generic Totals: Dinner - Steak, broccoli & seeds 1 serving (3 oz) Beef, short loin, porterhouse steak, lean and fat, 0" trim Broccoli, steamed Butter, no salt Coleslaw, home-prepared /2 tablespoon Olive Oil, Extra Virgin Seeds, sesame seeds, whole, raw Totals:
11 DAY # 11 Breakfast - Breakfast Smoothie - blend ingredients 1/2 cup, unthawed Blackberries, frozen, unsweetened /2 cup, unthawed Blueberries, frozen, unsweetened tablespoon Hemp Seeds /2 cup Kefir Seeds, chia seeds, ground cup Unsweetened Almond Milk Water, bottled, generic (if needed) Totals: AM Snack - Apple, almond buttter & peppers 1 1/2 tablespoon Almond Butter, raw each Apple - medium with peel , chopped Peppers, sweet, green, raw Totals: Lunch - Butternut squash & fish, chopped Broccoli, steamed Coconut oil ounce(s) Halibut - broiled large Salad - lrg. garden w/tomato & onion, mashed Squash, butternut, baked Vinegar, apple cider Totals: PM Snack - Green Tea & pear 1 each Pear -medium w/peel Water, bottled, generic Totals: Dinner - Shrimp & salad Coconut oil Olive Oil, Extra Virgin 1 large Salad - lrg. garden w/tomato & onion 6 ounce(s) Shrimp - boiled or steamed teaspoon Vinegar, balsamic /4 cup Yam -baked or boiled Totals:
12 DAY # 12 Breakfast - Yogurt with strawberries, chia & cinnamon 1/2 teaspoon Cinnamon /3 tablespoon Honey, unpasturized, raw Kefir Seeds, chia seeds, ground , halves Strawberries, raw Totals: AM Snack - Apple, avocado, cucumber & olives 1 each Apple - medium with peel /2 cup Avocado - pureed Cucumber - raw, slices large Olives, ripe, canned (small-extra large) Totals: Lunch - Steak salad (s) Almonds, raw ounce(s) Beef, Organic Flank, separable lean only, trimmed cooked /2 cup, slices Carrots, raw Cucumber - raw, slices Olive Oil, Extra Virgin 1 large Salad - lrg. garden w/tomato & onion Totals: PM Snack - Green Tea & pear 1 each Pear -medium w/peel Water, bottled, generic Totals: Dinner - Sausage & stir-fry veggies 1 serving (5 fl oz), chopped 8 ounce(s) Alcoholic Beverage, wine, red, Cabernet Suavignon Olive Oil, Extra Virgin Onion - chopped Peppers, sweet, green Sauerkraut Sausage, Italian, turkey, smoked Totals:
13 DAY # 13 Breakfast - Coconut Flour pancakes (see recipe) Almond Butter, raw each Grapefruit - pink or red 4" diam medium Pancakes Totals: AM Snack - Hard boiled eggs, cucumber & celery 4 each Celery - raw stalk trimmed Cucumber - raw, slices large Egg, whole, hard-boiled Totals: Lunch - Sausage with sqaush & tomato sauce, chopped Broccoli, boiled, drained, no salt Olive oil - pure links Pork Sausage, Fresh, Cooked , sliced Zucchini, baked Squash, spaghetti, baked, no salt Tomato sauce, no salt added Totals: PM Snack - Green Tea, apple & nuts (s) Almonds, raw each Apple - medium with peel Water, bottled, generic Totals: Dinner - Steak & veggies 1 serving (5 fl oz) Alcoholic Beverage, wine, red, Cabernet Suavignon spears Asparagus, baked ounce(s) Beef, Organic Flank, separable lean only, trimmed Bok Choy, steamed /2 tablespoon Coconut oil Totals: Evening Snack - Herbal Tea Totals:
14 DAY # 14 Breakfast - Sausage with tomatoes & spinach 1 each 3 ounce(s) 3 slice Apple - medium with peel Beef, cured, sausage, smoked Spinach - steamed Tomato, sliced, organic Totals: AM Snack - Hard boiled eggs, carrots, olives & pear 1 large Carrots, baby, raw large Eggs, Organic hard boiled large Olives, ripe, (small-extra large) each Pear -medium w/peel Totals: Lunch - Tuna salad 2 each Celery - raw stalk trimmed tablespoon Mayonnaise - low fat Onion - chopped large Salad - lrg. garden w/tomato & onion 1/2 ounce Seeds, pumpkin raw Tuna Solid White -Water reg. can Vinegar, apple cider Yam -baked or boiled Totals: PM Snack - Green Tea & blueberries Blueberries, raw Water, bottled, generic Totals: Dinner - Lamb & spaghetti squash 5 ounce(s) Lamb, leg, shank half, lean and fat, 1/4" trim Olive oil - pure Squash, spaghetti, baked, no salt Tomato sauce, no salt added Vegetables - mixed, steamed Totals: Evening Snack - Herbal tea (8 fl oz) Tea, herb, chamomile, brewed Totals:
15 DAY # 15 Breakfast - Egg veggie scramble with grapefruit Egg substitute, liquid large Eggs, Organic Valley each Grapefruit - pink or red 4" diam /2 cup, pieces Mushrooms Olive Oil, Extra Virgin Onion - chopped zucchini, stir fried Totals: AM Snack - Apple & almond butter Almond Butter, raw each Apple - medium with peel Totals: Lunch - Salmon & veggies 3/4 ounce(s) Almonds, raw , chopped Broccoli, steamed large Salad - lrg. garden w/tomato & onion 5 ounce(s) Salmon - broiled Vinegar, apple cider Totals: PM Snack - Green Tea & pear 1 each Pear -medium w/peel Totals: Dinner - Turkey meatballs & veggies, chopped Kale, steamed /2 cup, pieces Mushrooms, stir fry Olive Oil, Extra Virgin 3 ounce(s) Shirataki Noodles Tomato sauce, no salt added each Turkey Meatballs (see recipe) Totals:
16 DAY # 16 Breakfast - Kefir, strawberries, chia & seeds, halves Kefir Seeds, chia seeds, ground Seeds, pumpkin raw Strawberries, raw Totals: AM Snack - Hard boiled eggs, apple & veggies 1 each Apple - medium with peel each Celery - raw stalk, trimmed large Eggs, Organic hard boiled , strips Peppers, sweet, raw Totals: Lunch - Fish wraps with lettuce leaves 1/2 cup Avocado - pureed Brussels sprouts,baked ounce(s) Halibut - broiled leaves, outer Lettuce, cos or romaine, raw tablespoon Salsa - medium, no sugar added , cubes Squash, butternut, baked, no salt Totals: PM Snack - Green Tea, pear & nut butter Nuts, cashew butter, raw each Pear -medium w/peel Water, bottled, generic bag tea, green Totals: Dinner - Hamburger & portabello mushrooms with asparagus 8 spears (1/2" base) Asparagus, baked patty Beef, ground, 90% lean meat / 10% fat, patty, broiled piece, whole Mushrooms, portabella, grilled teaspoon or 1 packet Mustard, prepared, yellow Olive oil - pure large Olives, ripe, (small-extra large) Onion - chopped large Salad - lrg. garden w/tomato & onion Vinegar, apple cider Totals:
17 DAY # 17 Breakfast - Fruit salad with cinnamon 1/2 cup Blueberries, raw /2 teaspoon Cinnamon /2 cup Kefir Nuts, walnuts, raw Pineapple, raw Raspberries, raw /4 cup, diced 1/4 cup 1/4 cup, halves Strawberries, raw Totals: AM Snack - Avocado, salsa, celery & pear 1/2 cup Avocado - pureed each Celery - raw stalk, trimmed each Pear -medium w/peel tablespoon Salsa - medium, no sugar added Totals: Lunch - Southwest Stuffed Chicken & mushrooms (see recipe) 8 ounce(s) Chicken Breast / White Meat tablespoon Coconut oil clove Garlic, raw /2 cup, sliced Mushrooms, white, stir-fried nuts Nuts, hazelnuts raw Totals: PM Snack - Green Tea, apple & nut butter 1 each Apple - medium with peel Nuts, cashew butter, plain, raw Water, bottled, generic bag tea, green Totals: Dinner - Sushi/Sashimi with seaweed salad 1 serving (5 fl oz) Alcoholic Beverage, wine, red, Cabernet Suavignon , chopped Broccoli, steamed Miso Soup each Salmon Sashimi tablespoon (1/8 cup) Seaweed, agar, raw tablespoon (1/8 cup) Seaweed, kelp, raw tablespoon (1/8 cup) Seaweed, wakame, raw Seeds, sesame seeds, whole, dried each Tuna sashimi Vinegar, apple cider Totals:
18 DAY # 18 Breakfast - Kefir, berries, hemp & walnuts 3 tablespoon 1/3 tablespoon Blueberries, raw Hemp Seeds Honey, unpasturized,raw Kefir Nuts, walnuts, raw Totals: AM Snack - Apple & almond butter Almond Butter, raw each Apple - medium with peel Totals: Lunch - Beef and broccoli stir-fry Alfalfa seeds, sprouted, raw ounce(s) Beef, Organic Flank, separable lean only, trimmed Bok Choy, steamed , chopped Broccoli, steamed Coconut oil Olive oil - pure Peppers, hot, chili, mature red, canned, chili sauce Totals: PM Snack - Green Tea, pear & nut butter 1/2 ounce Nuts, cashew butter, raw each Pear -medium w/peel Water, bottled, generic bag tea, green Totals: Dinner - Sausage, yam & coleslaw Brussels sprouts, baked Coconut oil /2 cup Coleslaw, home-prepared /2 tablespoon Olive oil - pure links Pork and beef sausage, fresh, cooked /2 cup, cubes Yam, baked Totals:
19 DAY # 19 Breakfast - Bacon & Eggs with zuchini cakes (see recipe) 3 large Eggs, Organic Valley each Grapefruit - pink or red 4" diam Olive oil - pure slices, cooked Pork, cured, bacon, baked small Tomato - sm. w/peel, 2.5" diam Totals: AM Snack - Avocado, salsa, peppers & pear 1/2 cup Avocado - pureed each Pear -medium w/peel , chopped Peppers, sweet, green, raw Salsa - medium, no sugar added Totals: Lunch - Fish & stir-fry veggies 8 spears (1/2" base) Asparagus, boiled, drained /4 cup Cascadian Farms Organic Thai-Style Stir Fry Blend Vegetables, Coconut oil /2 ounce(s) Fish, trout, rainbow, wild, cooked large Olives, ripe, (small-extra large) Totals: PM Snack - Green Tea & apple 1 each Apple - medium with peel Water, bottled, generic Totals: Dinner - Southwest Stuffed Chicken (see recipe) 1 serving (5 fl oz) Alcoholic Beverage, wine, red, Cabernet Suavignon (s) Cashews - raw ounce(s) Chicken Breast / White Meat Olive oil - pure Totals:
20 DAY # 20 Breakfast - Coconut flour pancakes (see recipe) Almond Butter, raw tablespoon Coconut Flour large Eggs, Organic Raspberries, raw Totals: AM Snack - Hard boiled eggs, cucumber, tomatoes, olives Cucumber - raw, slices large Eggs, Organic hard boiled Olive Oil, Extra Virgin 8 large Olives, ripe, canned (small-extra /2 cup large) Tomatoes, red, chopped Totals: Lunch - Lettuce wrap with turkey 1/2 cup Avocado - pureed Lettuce, cos or romaine, raw Nuts, walnuts, raw Squash, winter, butternut, baked, no salt leaves, outer, cubes 8 ounce(s) Turkey Breast slices, nitrate free Totals: PM Snack - Green Tea & apple 1 each Apple - medium with peel Water, bottled, generic Totals: Dinner - Faux spaghetti & meat sauce with kale & olives 1 serving (3 oz) Beef, ground, 95% lean meat / 5% fat, crumbles, pan-browned , chopped Kale, steamed Olive oil - pure large Olives, ripe, (small-extra large) ounce(s) Shirataki Noodles /4 cup Tomato sauce, no salt added Totals:
21 DAY # 21 Breakfast - Puff Pancakes (see recipe) Almond Butter, raw Blueberries, raw large Eggs, Organic Valley Totals: AM Snack - Coconut milk, seeds & fruit 2 tablespoon Hemp Seeds /2 tablespoon Nuts, coconut milk, canned each Pear -medium w/peel Seeds, chia seeds, ground Totals: Lunch - Egg, sausage & yams Broccoli, steamed link (4" long) Chorizo, pork and beef Coconut oil large Eggs, Organic Sauerkraut , cubes Yam, baked Totals: PM Snack - Green Tea & apple 1 each Apple - medium with peel Water, bottled, generic Totals: Dinner - Stew (see recipe) 8 spears Asparagus, baked ounce(s) Beef, chuck, arm pot roast, lean and fat, 1/2" trim, prime, braised Totals:
CRISP GREEK dairy. CK CREOLE shellfish, dairy
fat fat carbs fiber CRISP SIGNATURE SALADS CRISP GREEK 32 756 53 17 0 54 883 36 9 12 18.5 dairy CK CREOLE 32 835 48 13 0 124 1046 29 9 10.5 28 shellfish, dairy CRISP CAESAR 32 458 31 11.5 0 52.5 965 25.5
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