Dr. Ian's 5-Day Plateau Buster

Dr. Ian’s 5-Day Plateau Buster ©Dr. Ian Smith GUIDELINES Make sure you follow me on social for more plans and updates: Twitter: @DrIanSmith Instagram: @DoctorIanSmith *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 during the day, but can't be more than 50 calories *each day you must walk/run a total of 12,000 steps; if you want to do more exercise, all the better, but at least get the 12,000 steps in. All of the steps don’t have to be completed at one time, you just need to have a total of 12,000 by the end of the day. You can download lots of free fitness apps on your phone that will track your steps. *You are allowed unlimited plain or fruit infused water *1 cup of fresh juice allowed per day *2 cups herbal tea allowed per day *Unlimited spices (salt must be kept to 1500 mg or less per day) *NO white pasta *NO bread *NO alcohol *NO fried foods *NO soda *No artificial sweeteners

In order to achieve maximal results, it’s important that you follow the plan as closely as possible as written. Making small changes and getting creative might seem harmless, but when it comes to weight loss, it’s often the small things that end up making a big difference. If you have allergies or medical considerations, obviously you should make adjustments as necessary. Remember, this is only a 5-day plan to get you started. I have written 9-week plan called FAST BURN that will keep you on the path to weight loss, lowering your blood pressure, lowering your cholesterol levels, lowering your blood sugar levels, and increasing your energy.

DAY 1

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 (a serving size is typically the size of your fist)

*1 Protein shake (350 calories or less)

*1 cup (measured after it’s cooked) of whole grain pasta in a meatless tomato sauce with 1 serving of veggies mixed into the pasta

*1 bowl of soup with small green garden salad (soup options: black bean, white bean, tomato, gazpacho, lentil, chickpeas, vegetable, squash, pea, cabbage); NO creamy or potato soups

EXERCISE

12,000 steps or 30 mins of cardio

DAY 2

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, no added sugars)

*One 8-oz yogurt parfait with low-fat plain Greek yogurt, ¼ cup of granola or nuts and ⅓ cup of berries

*1 fruit plate (3 servings of fruit)

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, cabbage); 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 12,000 steps or 30 mins of cardio

DAY 3

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)

*Omelet made with 2 eggs, 3 oz cheese, and diced veggies

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, cabbage); NO creamy or potato soups

*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 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 cup (measured after it’s cooked) of whole grain pasta in a meatless tomato sauce with 1 serving of veggies mixed into the pasta

EXERCISE:

12,000 steps

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)

*1 large fruit plate (½ sliced apple, ½ sliced grapefruit, 3 slices melon)

*1 bowl of cold cereal with 1 cup of low-fat milk and a piece of fruit

*One 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

*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, cabbage); 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 cup of whole grain pasta in a meatless tomato sauce with 1 serving of veggies mixed into the pasta

*6 oz of grilled or baked fish with 2 servings of vegetables

EXERCISE:

12,000 steps or 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 large fruit plate (½ sliced apple, ½ sliced grapefruit, 3 slices melon)

*1 bowl of cold cereal with 1 cup of low-fat milk and a piece of fruit

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)

*1.5 cups of soup (options: black bean, white bean, tomato, gazpacho, lentil, chickpeas, vegetable, squash, pea, cabbage); NO creamy or potato soups

*1 protein shake (350 calories or less, no added sugars)

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

*6 oz of grilled or baked fish with 2 servings of vegetables

*6 oz of grilled or baked chicken nicely seasoned with 2 servings of vegetables

EXERCISE:

12,000 steps or 30 mins of cardio

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