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12 Weeks Program Diet Plan - Crunch

The 12 week diet plan consists of 6-7 meals per day containing a fist sized portion of lean protein like chicken or fish along with a fist sized portion of slow digesting carbohydrates such as brown rice, sweet potato or oats. Each meal also includes non-starchy vegetables. The plan aims to lose weight through a calorie controlled diet that eliminates sugar, dairy, oils and added fats while staying hydrated and consuming citrus fruits.

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Deepu Ravikumar
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166 views1 page

12 Weeks Program Diet Plan - Crunch

The 12 week diet plan consists of 6-7 meals per day containing a fist sized portion of lean protein like chicken or fish along with a fist sized portion of slow digesting carbohydrates such as brown rice, sweet potato or oats. Each meal also includes non-starchy vegetables. The plan aims to lose weight through a calorie controlled diet that eliminates sugar, dairy, oils and added fats while staying hydrated and consuming citrus fruits.

Uploaded by

Deepu Ravikumar
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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12 WEEK Transformation DIET PLAN

Each meal is a fist of carbs & a fist size of protein. No oil, no dairy, no sugar and no added fat.

Breakfast
Lean Protein (Eg: Egg whites)
Slow Carb (Eg: Oats)
Coffee (optional)
Meal 2
Lean Protein (Eg: Chicken breast)
Slow digesting carb (Eg: Brown Rice)
Meal 3
Lean Protein (Eg: Tenderloin Steak)
Slow digesting carb (Eg: Sweet potatoes)
Green leafy vegetables (Eg: Broccoli)
Meal 4
Lean Protein (Eg: Fish)
Slow digesting carb (Eg: Brown Rice)
Green leafy vegetables (Eg: Bel pepper)
Meal 5
Lean Protein (Eg: Chicken Breast)
Slow digesting carb (Eg: Yams)
Green leafy vegetables (Eg: Broccoli)
Meal 6
Lean Protein (Eg: Fish)
Slow digesting carb (Eg: Brown Rice)
Coffee (optional)
Post-Workout
Whey protein shake

Meal 7
Lean Protein (Eg: Eye of round steak)
Green leafy vegetables (Eg: Asparagus)
Bed-time meal
Lean Protein (Eg: Egg whites/Protein Shake)

FOODLIST
LEAN PROTEIN
1. Soul
2. Flounder
3. Cod
4. Halibut
5. Mahi mahi
6. Red snapper
7. Tilapia
8. Grouper
9. Corvina
10. Cobia

11. Egg whites


12. Chicken breast
13. London broil
(tenderloin steak)
14. Eye of round steak
15. Turkey breasts
16. Tofu
17. Shellfish
18. Scallops

SLOW DIGESTING CARBS


1. Oats
2. Sweet potatoes
3. Brown RIce
4. Yams
5. Fettucini
6. Quinoa
FIBROUS CARBS (GREEN VEG)
1. Broccoli
2. Cauliflower
3. Artichoke
4. Kale
5. Collard greens
6. Spinach
7. Arugula
8. Beet greens
9. Chard
10. Turnip greens
11. Endive
12. Lettuce
13. Mustard greens
14. Watercress
15. Garlic chives
16. Cabbage
17. Leek
18. Brussels sprouts
19. Capers
20. Kohlrabi
21. Celery
22. Rhubarb
23. Lemon grass
24. Asparagus
25. Bamboo shoots

26. Ginger
27. Taro
28. Onions (in moderate quantities for
taste)
29. Shallots
30. Garlic
31. Cucumbers (in
moderate quantities
for taste)
32. Zucchini
33. Peppers
34. Tomatoes (in
moderate quantities
for taste)
35. Chicory
36. Endive
37. Escarole
38. Iceberg lettuce
39. Romaine
40. Spinach
41. Arugula
42. Radicchio
43. Watercress

NOTES:
1. All the meals can be interchanged with each other (except breakfast).
2. Drink atleast 5 liters of water everyday.
3. Try to consume atleast 2 lemons in water everyday for first 3 weeks.
4. Avoid consuming carbohydrates, 3-4 hours before sleep.
5. Please replace sugar with any zero calorie sweetener.
6. Please do not eat anything that is not mentioned in this plan, prior to consultation.
7. The best lean protein sources are: Eye of Round steak, Chicken breast, Egg whites, Tilapia, Turkey Breasts.
8. Kindly avoid all dairy products, fruits and oils during this 12 weeks program.
9. Please email all questions and queries to: [email protected]

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