Creating a Destiny

I'm Sure Everything is Going to be Okay … but I'd Prefer it to be Awesome! ~Amber Scott

RSS 2.0

TurboFire INFERNO 5 Day Diet Plan

This is the 5 day jump start diet that comes with the TurboFire workout program! This diet plan is meant to be followed for no more than 5 days. This is going to get you focused and on point with your diet and shed some immediate pounds!

Beverage Rules:

  • Stay hydrated, no less than 64 oz. of water a day, I recommend around 100.
  • You are allowed one cup of coffee per day max and one cup of tea keep sugar to a minimum and use only nonfat dairy/creamer.
  • You have to drink one Shakeology shake per day. I recommend you add 12-16 oz. of water to each packet, you may break these up into multiple shakes per day as long as they are not skipped.
  • Absolutely NO alcohol, juice, soda or sports drinks! No, not even one.

 Food Rules:

    • There are no cheat days on this diet plan, so no cheating. It is time to get serious.
    • Vegetarians are more than welcome to substitute an equal calorie item with the same amount of protein for any meat items.
    • Do your best to follow this, if you don’t have strawberries but you have raspberries, go ahead, no one is going to call the berry police, but if you are in doubt…you shouldn’t eat it.
    • If you are hungry some great fillers are fiber and wheat grass and of course trusty old water!

 Day 1

 Breakfast:

Turkey Bacon Breakfast Sandwich

1 slice low fat turkey bacon

2 slices whole wheat toast

1 egg, scrambled or poached

1/2 tomato sliced

Snack 1

1/2 medium banana

7 walnut halves

Lunch:

Tuna Salad

3 cups of mixed greens

4 oz. water-packed tuna (drained)

5 cherry tomatoes

1 stalk chopped celery

3 scallions diced

2 Tbsp. fat-free ranch dressing

1 cup of green tea

Snack 2

One serving Shakeology

8-16 oz. water

1/2 tbsp. almond butter

Mix in blender with ice

Dinner:

Honey Dijon Chicken w/ Steamed Garlic-Parmesan Broccoli

Four 6 oz. chicken breast halves

1/3 cup Dijon mustard

3 Tbsp. honey

1 Tbsp. parsley flakes, salt to taste

4 cups broccoli

4 Tbsp. Parmesan cheese, garlic salt to taste

Directions: Mix Dijon mustard with honey, add parsley flakes and salt. Coat a 6oz chicken breast half in the mixture. Cook on a grill for about 7 minutes on each side (or until fully cooked). Steam 4 cups of frozen or fresh broccoli and top with 1 Tbsp. olive oil, 2 tsp. garlic salt and 4 Tbsp. Parmesan cheese. Makes 4 servings.

Day 1 Nutrient Count:

  • Calories: 1,183
  • Total Fat: 41 g
  • Protein: 107 g
  • Carbs: 101 g
  • Fiber: 16.5 g

Day 2

Breakfast:

Melon and Yogurt

6 oz. low-fat strawberry yogurt

3/4 cup cubed cantaloupe

1 tsp. honey

Snack 1

Shakeology

8-16 oz. water

2 tsp. peanut butter

Mix in blender

Lunch:

Turkey Avocado Wrap

3 slices turkey breast (4oz)

1 whole wheat tortilla

1/2 tomato diced

1/4 avocado sliced

3 lettuce leaves or a handful of mixed greens

1 Tbsp. nonfat Italian dressing

Snack 2

1 Tbsp. peanut butter, spread across 2 celery sticks

Top with 15 raisins.

Dinner:

Grilled Teriyaki Salmon with Ginger Rice and Bok Choy

Two 4 oz. pieces of wild salmon, without skin

3 Tbsp. teriyaki marinade or sauce

2 pineapple rings

1 garlic clove

1 medium head of bok choy

1/2 tsp. sesame oil

1/3 cup of brown rice

1 tsp. powdered ginger

Directions: Marinate the salmon in teriyaki overnight, or for an hour before grilling. Grill the salmon for 5 minutes on each side. Place pineapple slices on the grill for 2 minutes and sear. Add rice, 2/3 cup of water, and 1 tsp. powdered ginger into a rice cooker or saucepan. Cook on low heat until rice is tender. Meanwhile, spritz nonstick cooking spray and 1/2 tsp. sesame oil into frying pan. Sauté 1 garlic clove and the bok choy until soft, yet still crisp.

Day 2 Nutrient Count

  • Calories: 1,193
  • Total Fat: 33 g
  • Protein: 79 g
  • Carbs: 155 g
  • Fiber: 15 g


Day 3

Breakfast:

Pineapple and Cottage Cheese

8-16 oz. low-fat cottage cheese

2 pineapple rings, canned in juice, drained or fresh

Snack 1

1 zucchini, cut lengthwise

1 large carrot, cut into spears

2 Tbsp. nonfat ranch dressing

Lunch:

Loaded Baked Potato

1 medium baked potato

1 Tbsp. low-fat sour cream

1 scallion diced

1 slice of turkey bacon, cooked and crumbled

1 slice of low-fat cheese

Snack 2

1/2 cup of strawberries

Shakeology

1 cup nonfat milk (almond or soy is acceptable)

Add water to taste

Dinner:

Chicken Tacos with Beans and Quinoa

Two 6-oz. chicken breasts, grilled and then diced

5 Tbsp. pico de gallo

1Tbsp. low-fat sour cream

4 small whole wheat flour tortillas

1/2 avocado peeled and sliced

5 sprigs fresh cilantro

2 cups of black beans cooked, 2 1/2 cups of quinoa cooked

Directions: Assemble chicken taco ingredients on tortillas. Top with avocado slices. Serve with 1/2 cup of black beans and 1/3 cup of cooked quinoa, seasoned with cilantro, salt and pepper. Makes 4 servings.

Day 3 Nutrient Count

  • Calories: 1,211
  • Total Fat: 17.5 g
  • Protein: 101 g
  • Carbs: 164 g
  • Fiber: 25.5 g

 Day 4

Breakfast:

Pb & Banana Shakeology

1/2 medium banana

2 tsp. peanut butter

1 scoop of Chocolate Shakeology

8-16 oz. water, ice as needed

Snack 1

1 medium apple

1 Tbsp. almond butter

Lunch:

Egg salad Wrap

2 hard-boiled eggs, yolk removed from one

1/4 cup of low-fat cottage cheese

Whole wheat tortilla

1 Tbsp. Dijon mustard

1/2 tsp. of either dried dill or tarragon, salt and pepper to taste

Directions: Chop up hard-boiled eggs and mix with cottage cheese, mustard, salt, pepper, and herbs. Place onto tortilla and wrap up. Serve with 2 cups mixed greens, 1 sliced Roma tomato, and 1 tsp. balsamic vinegar. Toss all ingredients.

Snack 2

10 raw almonds, 1 medium orange

Dinner:

Steak, Spinach and Baked Potato

Two 4 oz. grass fed beef steaks – Lean cuts like loin, flank, or skirt

1 Tbsp. soy sauce

1 Tbsp. black pepper

1 garlic clove, crushed for the marinade, red pepper flakes (optional)

12 oz. bag of fresh chopped spinach

1 garlic crushed clove

3 Tbsp. low-fat sour cream

2 Tbsp. Parmesan cheese

1 medium baked potato cut in half

Directions: Marinate steak an hour before grilling or overnight, in soy sauce, black pepper, crushed garlic, and red pepper flakes (optional). Grill steak to desired doneness. For the spinach, cook in a saucepan with 1/2 cup of water, stirring often. After 3 minutes of simmering, add sour cream, garlic, and Parmesan. Cook for another 2 minutes. Serve steak and spinach with 1/2 of a baked potato.

Day 4 Nutrient Count

  • Calories: 1202
  • Total Fat: 43 g
  • Protein: 86 g
  • Carbs: 135 g
  • Fiber: 22 g

Day 5

Breakfast:

Strawberry Waffle and Sausage

1 whole wheat waffle

1 tsp. strawberry preserves

2 turkey sausage link

Snack 1

1/2 medium banana

1/2 cup nonfat milk

1 scoop Shakeology

1/2 cup of water, ice as needed

Lunch:

Chicken and Hummus Pita

3 oz. broiled or grilled chicken, sliced thinly

1 Tbsp. hummus

1/2 cup of alfalfa sprouts

2 slices of tomato

3 slices of cucumber

1/2 6-inchwhole wheat pita

Salad: mixed greens, 1 carrot, 1 celery, tsp. balsamic vinegar

Directions: Assemble all ingredients inside the pita. Serve with a small green salad of two cups lettuce topped with 1 shredded carrot and 1 diced celery stalk. For dressing, use 1 tsp. balsamic vinegar or bottled low-calorie dressing.

Snack 2

1 cucumber

1 red bell pepper cut into slices

1 oz. low-fat cheddar cheese

Dinner:

Rosemary Pork Chop with Peas and Wild Rice

Two 4oz. pieces lean, boneless pork loin chop,

2 Tbsp. rosemary

1/2 tsp. olive oil

1 cup peas

1/3 cup wild rice

Directions: Marinate pork chops in rosemary, olive oil, salt and pepper. Broil or grill the pork. Serve with cooked wild rice and steamed peas.

Day 5 Nutrient Count

  • Calories: 1,190
  • Total Fat 32 g
  • Protein: 102 g
  • Carbs: 132 g
  • Fiber: 19 g


Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>