Here are the last 4 days of the week. These are going to be a little tougher than the first 3 days, but if you really want results, you have to be challenged. Once you finish, make sure post on IG your results and tag me in it so that I can see it. I'm looking forward to seeing how you do! Also, sign up for my newsletter to get more challenges. Go to www.doctoriansmith.com and click newsletter.
GUIDELINES
*Nothing to eat for the first 2 hours you are awake; Nothing to eat within 2 hours of going to sleep
*You MUST drink 1 cup (8 oz of water before taking the first bite or swallow of your meal; You MUST drink a second cup of water before completing your meal)
*1 cup of coffee is allowed,but can't be more than 50 calories
*each day you must walk/run a total of 12,000 steps; of you want to do more exercise, all the better
*unlimited plain or fruit infused water allowed
*1 cup of fresh juice allowed per day
*2 cups herbal tea allowed per day
*NO white pasta
*NO bread
*NO alcohol
*NO fried foods
*NO soda
*No artificial sweeteners
Day 4
Meal 1
Choose one of the following:
*1 protein shake (350 calories or less, no added sugars)
*1 12-oz fruit smoothie (350 calories or less)
Snack
*150 cals or less
Meal 2
*1 large green salad w/3 tablespoons of vinaigrette dressing(options: 4 olives, 3 oz shredded cheese, 6 cherry tomatoes, ¼ cup nuts, ½ boiled egg; NO bacon, NO croutons, NO ham)
Snack
*150 cals or less
Meal 3
Choose one of the following:
*4 servings of vegetables, raw or cooked
*1 Protein shake (350 calories or less)
*1 cup of whole grain pasta in a meatless tomato sauce with 1 serving of veggies mixed into the pasta
EXERCISE
30 mins of cardio
Day 5
Meal 1
Choose one of the following:
*1 protein shake (350 calories or less, no added sugars)
*1 12-oz fruit smoothie (350 calories or less)
*1 8-oz yogurt parfait with Low fat plain Greek yogurt, ¼ cup of granola or nuts and ⅓ cup of berries
Snack
*150 cals or less
Meal 2
Choose one of the following:
*1 large green salad w/3 tablespoons of vinaigrette dressing(options: 4 olives, 3 oz shredded cheese, 6 cherry tomatoes, ¼ cup nuts, ½ boiled egg; NO bacon, NO croutons, NO ham)
*1.5 cups of soup (options: black bean, white bean, tomato, gazpacho, lentil, chickpeas, vegetable, squash, pea); NO creamy or potato soups
Snack
*150 cals or less
Meal 3
Choose one of the following:
*4 servings of vegetables, raw or cooked
*1 Protein shake (350 calories or less)
*1 large green salad w/3 tablespoons of vinaigrette dressing(options: 4 olives, 3 oz shredded cheese, 6 cherry tomatoes, ¼ cup nuts, ½ boiled egg; NO bacon, NO croutons, NO ham)
EXERCISE
Walk 14,000 steps for the day
Day 6
Meal 1
Choose one of the following:
*1 protein shake (350 calories or less, no added sugars)
*1 12-oz fruit smoothie (350 calories or less)
*1 large fruit plate (½ sliced apple, ½ sliced grapefruit, 3 slices melon)
Snack
*150 cals or less
Meal 2
Choose one of the following:
*1 4 servings of cooked or raw vegetables
*1.5 cups of soup (options: black bean, white bean, tomato, gazpacho, lentil, chickpeas, vegetable, squash, pea); NO creamy or potato soups
Snack
*150 cals or less
Meal 3
Choose one of the following:
*4 servings of vegetables, raw or cooked
*1 Protein shake (350 calories or less)
*1 large green salad w/3 tablespoons of vinaigrette dressing(options: 4 olives, 3 oz shredded cheese, 6 cherry tomatoes, ¼ cup nuts, ½ boiled egg; NO bacon, NO croutons, NO ham)
EXERCISE: REST DAY
Day 7
Meal 1
Choose one of the following:
*1 protein shake (350 calories or less, no added sugars)
*1 12-oz fruit smoothie (350 calories or less)
Snack
*150 cals or less
Meal 2
*1 large green salad w/3 tablespoons of vinaigrette dressing(options: 4 olives, 3 oz shredded cheese, 6 cherry tomatoes, ¼ cup nuts, ½ boiled egg; NO bacon, NO croutons, NO ham)
Snack
*150 cals or less
Meal 3
Choose one of the following:
*4 servings of vegetables, raw or cooked
*1 Protein shake (350 calories or less)
*1 cup of whole grain pasta in a meatless tomato sauce with 1 serving of veggies mixed into the pasta
EXERCISE:
40 minutes of cardio broken up into 2 sessions