FUEL | Week 6

using what you’ve learned

As we approach the end of the first six weeks of the FUEL program, I hope you are discovering that the secret to success in body transformation is simplicity, preparation, and consistency and recognize that body transformation is a journey and not a destination. A journey through which you slowly form habits that support a toned and lean physique.

Food is not the enemy. In fact, quite the opposite is true. If you want to be toned, you have to build muscle. What builds muscle? Food and resistance training.

We’ve learned the value of quality and quantity of food, proper portions to support activity, meal timing, macro nutrients, food rituals, and meal preparation. Learning these components has helped us to overcome the mind in order to transform the body.

Going forward, we will need to employ strategies for weight maintenance. Following the sixth week of the FUEL program, you will have two options.

First, you can continue to nourish your body’s FUEL within the nutritional parameters set forth to help you achieve your ideal body.

Second, you can begin the diet reintroduction phase. In this period, we will slowly, carefully, and systematically reintroduce nutritional parameters to support weight maintenance.

Why is this period important? To ensure you allow your body the appropriate amount of time to adjust to the nutritional needs that support your leaner and more toned physique.


Days 1 and 2

Easy Prep Breakfast | Banana Muffins
Yields 9 muffins, 2 per serving
143 calories, 4.5 g. protein

1 c. cooked lentils
1.5 mashed ripe banana
¼ c. butter (I can’t believe it’s not butter)
¼ c. stevia
1 tsp. vanilla
2/3 c. oats
2/3 c. coconut flour
1 tsp. baking soda
1 tsp. cinnamon
¼ c. chocolate chips

Prep: Blend butter & lentils in blender. Add banana, egg, stevia, and vanilla. Blend. Add oats, flour, baking soda, cinnamon. Blend. Stir in chocolate chips. Fill muffin tins 2/3 full and bake approximately 9 muffins at 375 for 20 minutes or until they begin to turn golden brown.

Breakfast | Egg White Burrito
340 calories, 26.5 g. protein

5 egg whites
1 tortilla wrap
¼ c. shredded cheese
1 c. grilled green peppers
¼ avocado
2 tbsp. salsa

AM Snack | Blondies
Yields 24 mini muffins, 2 per serving
21 calories, 2.8 g. protein

2 scoops Vanilla Protein
½ c. unsweetened applesauce
¾ tsp. baking powder
1 tsp. vanilla
1 tbsp. cinnamon
1 egg and 3 egg whites

Prep: Mix ingredients and fill 24 mini muffin or 12 muffin tins (double nutritional value) 2/3 full and bake at 350 for 12 minutes. Top with a dollop of yogurt and a couple berries for added sweetness.

Lunch | Fasolatha Soup and Salad
Yields 10 cups, 2 per serving
76 calories, 3 g. protein per cup
*will use for Day 7

4 c. white beans
1 diced onion
2 diced carrots
1 diced celery stalk
1 c. diced tomato
1 tbsp. tomato paste
4 c. water
1 tbsp. extra-virgin olive oil
salt, pepper, and garlic to taste

Prep: 2-3 hours in a crock pot on medium-high heat

Buffalo Chicken Salad
175 calories, 25 g. protein

3 c. spinach leaves
1 c. Quorn Meat Free Chicken Strips 130/20
1 tbsp. buffalo sauce
¼ diced onion
¼ c. diced tomato

Dinner | Oriental Wok Take-Out
300 calories, 27 g. protein

2 c. broccoli
4 oz. chicken breast
¼ c. water
Oriental Stir-Fry Seasoning Packet
2 c. cauliflower rice
1 tbsp. low-sodium soy sauce

Prep: Sauté broccoli, cauliflower, and chicken with water for 8-10 minutes. Add seasoning and soy sauce. Simmer for 5-10 more minutes.

PM Snack | Cheesy Chocolate Bowl
195 calories, 39 g. protein

1 scoop chocolate protein
½ c. cottage cheese
pinch of stevia
1 tbsp. PB2

Prep: Mix protein, cottage cheese and stevia. Drizzle PB2 on top. Enjoy!

Total Daily Calories: 1,206, 129.5 g. protein


Days 3 and 4

Breakfast | Packin’ A Punch of Oats
350 calories, 5 g. protein

½ c. oats
1 ripe banana
½ c. almond milk
3 egg whites
½ tsp. cinnamon
1 tbsp. stevia
1 tbsp. PB2

Prep: Mash banana and add additional ingredients, excluding PB2 mixture. Microwave for 3 minutes and drizzle with PB2 mixture.

AM Snack | 2 Blondies

2 Blondies prepared earlier in the week

Lunch | Wrapped in FUEL
300 calories, 42 g. protein

1 tortilla
4 oz. grilled chicken
¼ avocado
1 tbsp. salsa
1 c. spinach
Side of ½ c. cottage cheese & ¼ c. cherry tomatoes with pepper

Dinner | Sweet Potato Chili
Yields 8 cups, 2 per serving
101 calories, 4 g. protein
*will use for Days 5 and 6

1 diced sweet potato
1 c. Quorn crumbles
1 can diced tomatoes
1 can chili beans
¼ diced onion
1 packet Chili seasoning
4 c. water
salt, pepper, garlic, red pepper-if you like it HOT- to taste

Prep: Add ingredients, water, and spices together in a crock pot and cook on medium high for 4-6 hours.

PM Snack | Cookie Dough
195 calories, 20 g. protein

2 tbsp. unsweetened applesauce
5 tbsp. Vanilla protein
1 tbsp. coconut flour
1 tsp. almond milk
pinch of salt
1 tbsp. stevia
¼ tsp. butter (I can’t believe it’s not butter)
½ tbsp. chocolate chips

Prep: Mix all ingredients together and freeze for 30 minutes.

Total Daily Calories: 1,265, 94.5 g. protein


Days 5 and 6

Breakfast | Count Chocula Shake
305 calories, 30 g. protein

2 scoops “Lite Cookies ‘N Cream” Protein Powder
8 oz. almond milk
1 tbsp. stevia
2 tbsp. PB2
1 banana

Prep: Blend and Enjoy!

AM Snack | Poolside Salad and 1 c. Carbmaster yogurt
185 calories, 26 g. protein

½ c. cottage cheese
½ c. diced tomato
½ c. diced cucumber
salt and pepper to taste

Lunch | Chili Potato OR Chili Cheese Fries
261 calories, 8 g. protein

Baked potato OR sliced air fried potato

Prep: Top potato with 1 c. chili from Day 3 and 4, 2 tbsp. nutritional yeast topping

Dinner | Smokey Tempeh and Kimchee Fried Rice
Yields 2 servings
375 calories, 19.5 g. protein

1 Packet Fried Rice Seasoning
2 c. broccoli
1-8 oz. block tempeh
1 tbsp. coconut oil
1 clove minced garlic
½ c. kimchi
1 bag cauliflower rice
1 tsp. reduced-sodium soy sauce
1 egg

Prep: Sauté all together in a pan on medium-high heat for about 10-15 minutes.

PM Snack | Rice Crispy Treat
Yields 8, 1 per serving
73 calories, 6 g. protein

2 c. gluten-free rice crispy cereal
½ c. + 1 tbsp. PB2 (mixed with water)
½ c. sugar free syrup
1 scoop vanilla protein

Prep: Heat syrup & PB2. Mix with rice crispies & protein. Line a baking pan with parchment paper. Place mixture in pan and refrigerate for 30 minutes. Cut into 8 squares.

Total Daily Calories: 1,209, 89.5 g. protein


Day 7 SUNDAY FUNDAY

Breakfast | Slam Dunk Donuts
Yields 3, 1 per serving
185 calories, 28 g. protein

1 c. vanilla protein
¼ c. coconut flour
1 tsp. baking powder
2/3 c. unsweetened applesauce
Dash of nutmeg and a dash of cinnamon

Coating: Melt ½ tsp. coconut oil & mix with 2 tbsp. stevia + ½ tsp. cinnamon

Prep: Mix ingredients separate from coating. Unless you have a donut baking pan, use a spoon to make donut shapes on a baking sheet, after coating with cooking spray. Make three donut shapes & bake at 325 for 10 minutes. Coat with coating. Enjoy!

AM Snack | Cookies N Cream Shake and Moon Pies
305 calories, 26 g. protein

2 scoops protein
8 oz. almond milk
1 tbsp. stevia

Moon Pies: Slice banana & coat with 2 tbsp. cocoa-flavored PB2. Place on parchment paper and freeze.

Lunch | Fasolatha Wraps and PB Apple
345 calories, 19 g. protein

Prep: Drain liquid from soup put 1 c. ingredients into a wrap with 2 tbsp. hummus and 1 c. spinach

1 tbsp. peanut butter
1/2 apple

Dinner | Chi Chi’s Enchis and Spanish Rice
Yields 3 servings
240 calories, 23 g. protein

3 tortillas
1 package Quorn crumbles
½ c. enchilada sauce
1 packet reduced-sodium taco seasoning
1 diced onion & 1 diced green pepper
½ c. shredded cheese
1 bag cauliflower rice
1 can diced tomatoes

Prep: Sauté meat substitute with onion & pepper for ten minutes. Fill tortilla with meat mixture. Roll. Top with sauce & cheese. Bake for 30 minutes at 350. Spanish rice: combine rice, tomatoes, and taco seasoning. Heat in a pan for 5-10 minutes. Be sure to stir often.

PM Snack | Rice Crispy Treat
1 per serving
73 calories, 6 g. protein

Total Daily Calories 1,153, 122 g. protein


Grocery List

^items you may already have in your pantry

AMAZON: Lite Cookies N Cream Protein
Mini and Regular-size muffin tin baking cups-if you do not have a mini muffin tray for baking, double the caloric value for a regular-size muffin-Blondies-will yield 12 rather than 24
6 bananas
1 apple
2 green peppers
1 avocado
1 clove garlic
3 onions
2 carrots
1 stalk celery (omit if necessary)
3 tomatoes
1 large bag of spinach or 2 containers of boxed spinach-fresh leaves
I cucumber
1 container of cherry tomatoes
1 sweet potato
2 white potatoes
cottage cheese (will need at least 3 cups)
^Vanilla Unsweetened Almond Milk (any nut milk variety that is low calorie/sugar)
^I Can’t Believe It’s Not Butter
2 dozen eggs
Shredded Cheese (any variety for Mexican cooking)
1-8 oz. block Tempeh
1 Jar of Kimchee (any variety-using for Oriental)
1 container Quorn Meat-Free Chicken Strips
16 oz. chicken
4 bags frozen riced cauliflower
2 bags frozen broccoli
2 bags frozen Quorn crumbles
^Lentils (uncooked)
Low-carb whole-wheat tortillas-“La Tortilla” is a good brand
^stevia
^vanilla extract
^oats
^coconut flour (almond or whole-wheat flour are also options)
^baking soda
^cinnamon, salt, pepper, garlic, seasoning
^nutmeg
^Cocoa PB2
1 Oriental Stir Fry Seasoning Packet
1 chili seasoning packet
1 packet fried rice seasoning
1 packet reduced-sodium taco seasoning
^reduced-sodium soy sauce
^nutritional yeast
^extra-virgin olive oil
^coconut-oil
semi-sweet chocolate chips
unsweetened applesauce
gluten-free rice crispy cereal
^sugar-free syrup
^salsa
Buffalo sauce
1 can enchilada sauce
1 can chili beans
1 can diced tomatoes
2 cans white beans
^Simple Truth Organic Vanilla & Chocolate Protein