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This is a full 7 day nutrition plan designed to go with Greg The Trainers Weight Loss support capsules. Look at this. The food is good. At the end of
the plan is some additional foods as well as explanation of what certain things are. You can make some alterations or substitutions for some foods
according to taste and to break it up some to prevent boredom. It is important that you do everything you can to eat 6 times a day for complete success.
The reasoning for this it to keep metabolism constant and to keep your insulin levels constant, avoiding "MEALTIME SPIKES". Keeping in pace with a full
proper dietary program your system will operate more efficiently eating this way. In addition it is also important to maintain a workout program of some
sort. You do not have to get into the gym and begin a weight trainers program, but do need to do something,
(Go To www.gregthetrainer.com/Eatinghealthystayinghealthy.html ) other then nothing. Walk the dog. Mow your yard without using the riding mower. Park
you car away from the store and walk up to the front of the store. Avoid being lazy. Drink 120 ounces of water daily for good general health.
DAY 1
BREAKFAST MORNING SNACK LUNCH AFTERNOON DINNER EVENING SNACK
1 Plain Waffle 1 cup Skim Milk Salad with Romaine lettuce SNACK 3 oz lean Sirloin steak, broiled 1 orange
1 Teaspoon of Maple Syrup 1/2 Cinnamon Bagel 1/4 cup each carrots,green 1/2 cup sliced strawberries or grilled without added fat 8 oz water
1 Tsp butter or margarine 8 oz water peppers,cabbage, celery 6 oz Fat Free Yogurt 1 cup whole grain brown rice
8 oz water or caffeine free 1 T. Lite Salad dressing 1 T. Crunchy whole 1 tsp butter or margarine
beverage of non-caloric beverage 1 oz turkey Breast grain cereal 1/2 cup cooked carrots
1/2 cup Orange Juice 1 Whole Grain Roll 8 oz water 1 mixed green salad
8 oz water 2T. fat free dressing
8 oz water
DAY 2
BREAKFAST MORNING SNACK LUNCH AFTERNOON DINNER EVENING SNACK
1 cup cooked oatmeal 1 Apple 1 oz Turkey breast SNACK 3 oz Skinless Chicken Breast Low fat Milkshake
1 tsp Brown sugar 8 oz water 1 t. mustard or fat free Mayo 1/2 c skim milk roasted, grilled, broiled,baked make with
1/2 cup skim milk 2 Slice Whole Wheat bread 1 c. strawberries 1 med baked potato 1c. skim milk and
1 cup orange juice 1 c sliced cucumbers and 2 tsp butter or margarine 3/4c fat free ice cream
carrots or any raw vegetable 1 c. green beans
8 oz water 1 mixed green salad
2T. fat free salad dressing
8 oz water
DAY 3
BREAKFAST MORNING SNACK LUNCH AFTERNOON SNACK DINNER EVENING SNACK
2, 4 inch pancakes 1c skim milk 1 mixed green salad 1/2 ounce Chocolate 2 cups cooked pasta 1 c. skimmed milk
1T. jelly or maple syrup 1 sliced peach 1T. fat free dressing 8 oz water 1/2 c spaghetti sauce, meatless 1 whole graham cracker
8 oz water 6 saltine crackers 1 mixed green salad
3 oz tuna, albacore, in water 1 T. fat free dressing
1 Apple 8 oz water
8 oz water
DAY 4
BREAKFAST MORNING SNACK LUNCH AFTERNOON SNACK DINNER EVENING SNACK
1 c Orange Juice 2 tsp reduced fat 1 c. vegetable soup 1 Apple 5 oz Tilapia or white fish 3 cups lite popcorn
1C oatmeal peanut butter 1 mixed green salad 8 oz water baked, broiled, grilled 8 oz water
1 C Skim Milk 2 rice cakes 2T. Fat free salad dressing 1 med baked potato
1C strawberries 8 oz water 1 c. skimmed milk 1 mixed green salad
6 Saltine crackers 1T. fat free salad dressing
1 oz low fat Mozelle cheese 1/2 c cooked broccoli
1 whole grain dinner roll
8 oz water
DAY 5
BREAKFAST MORNING SNACK LUNCH AFTERNOON SNACK DINNER EVENING SNACK
1 English Muffin 1 peach of fruit 2 oz turkey breast or 1 pear 2 slices cheese pizza 1 c sliced fruit
1 Egg Poached 1 c skimmed milk lean ham 8 oz water 1 large mixed green salad 8 oz water
1/2 Grapefruit 1 c. cereal 1 large whole grain pita 1 T fat free salad dressing
8 oz water 2 sliced carrots 8 oz water
1 c skimmed milk
DAY 6
BREAKFAST MORNING SNACK LUNCH AFTERNOON SNACK DINNER EVENING SNACK
1 bagel 6 oz fat free flavored 2 oz hamburger grilled 1 apple 1 1/2 c angel hair pasta
1 T. light cream cheese yogurt or baked 8 oz water 3 oz boiled shrimp 1 orange
1c. orange juice 8 oz water 1 T. ketchup 1 tsp olive oil with garlic 8 oz water
1 hamburger bun 1 mixed green salad
1/2 tomato sliced 1 tsp fat free dressing
1/2 Green pepper sliced 1/2 c cooked green beans
1c skimmed milk 1 slice Italian bread
8 oz water
DAY 7
BREAKFAST MORNING SNACK LUNCH AFTERNOON SNACK DINNER EVENING SNACK
1 slice french toast 1 orange 1/2 c cottage cheese 1 apple 3 oz cod baked, broiled 1/2 c fat free pudding
1 c fresh blueberries 8 oz water 1 mixed green salad 8 oz water 11/2 c noodles 8 oz water
1 c skim milk 1 T. fat free salad dressing 2 tsp butter or margarine
1 whole wheat roll 1 c applesauce
1 c skimmed milk 1c mixed vegetables
1 c sliced carrots 8 oz water
THERMOGENESIS: Thermogenesis is the process in which the body raises its temperature, or energy output. By increasing the thermogenesis within
the body, the metabolism is raised and fat cells are then utilized as energy to support this metabolic increase. The thermogenesis process within the
body can be triggered by nutrition, supplements and exercise.( All 3 are suggested in our total plan for full success. Our product is NOT a metabolic
increaser)
This diet suggestion below helps to explain some of the foods for certain areas and can be vitality important for success in addition to the provided diet.
This is provided for you to guide in foods other then ones on the provided suggested diet and meal plan allowing for more variety and potential success.
All of the foods entered here are so low in fat, or non-existent in fat, that it isn’t necessary to use fat from them in a count.
Metabolism: The process of metabolism includes all of the chemical changes that nutrients undergo from the time they are absorbed until they become
a part a part of the body or are excreted from the body. Metabolized nutrients can be used as energy or as building material for living tissue. Proper diet
and exercise speed the process of metabolism, resulting in improved tone and quality of muscle tissue as well as the depletion of fat stores. Additionally
increased metabolic rate will continue to burn calories from increased muscle stores and decreased fat.
Protein: One of the most important substances for the maintenance of good health and vitality. Protein is the major source of building material for
everything from blood and muscle and skin, hair, nails, and internal organs. Not only does protein control the body’s rate of metabolism and regulate
water and balance, its very important in preserving muscle tone and muscle mass in dieting individuals.
1 Gram of protein equals 4 calories
Carbohydrates; Carbohydrates (Sugar and starches) are the main source of energy for all muscle and function. Carbohydrates or “carbs” are
converted by the body to simple sugar called Glucose. Some of this glucose is used as fuel for the body. The rest is either converted to Glycogen and
stored in the muscles and liver, or converted to fat and stored throughout the body for later use. It is by short-term carb depletion and exercise that the
glycogen stores can be depleted. In turn stores of body fat are reconverted and used as energy, resulting in weight loss. Substantial carb depletion for
over 1 week should never be done.
1 gram of Carbohydrate equals 4 calories
Fats: They are also known as lipids. They are the most densely caloric source of energy in the diet. Fats are difficult to digest and are more readily
stored throughout the body, rather then immediately used as energy.
1 gram of fat equals 9 calories
The foods suggested herein are typically low in fat. They are not inclusive or exclusive but an additional help for you. This eliminates the need for
counting fat intakes and prevents them in being a primary factor in individual diet setup.
DO NOT DEEP FAT FRY ANY FOODS OR COOK IN GREASE.
PROTEIN
EGG WHITES 3.5 grams of protein. Separate boiled egg after cooking or separate before making an egg white omelet.
CHICKEN/TURKEY BREAST (Boneless. Skinned, fat trimmed) 6 grams protein per ounce.
TUNA (in water) 1 oz 7 grams protein
FRESH FISH (cold water white fish, Tilapia, fluke, flounder sole, cod, haddock are on top of the list) 1-OUNCE EQUALS 6 GRAMS PROTEIN
Avoid salmon, mackerel, swordfish and orange roughly, as they are higher in fat.
In carbohydrates a good rule of thumb is if its white it’s not right, except for Cauliflower, if it’s brown or green its good.
CARBOHYDRATES (COMPLEX) There broken down more slowly and remain a better source of energy for a sustained time.
OATMEAL 1/3 cup uncooked equals approximately 20 grams carbs
POTATO Baking type. 1 ounce approximately 5 grams carbs
SWEET POTATO/YAMS 1 ounce approximately 6 grams of carbs.
RICE Brown ½ cup approximately 22 grams of carbs
CARBOHYDRATES (FIBROUS) Help your system internally. They should be boiled, steamed, or microwaved in water. They should be cooked firm (Not
overcooked) to be sure their nutritional values remain intact.
BROCCOLI 1 cup equals 6 grams of Carbs
CAULIFLOWER 1 cup cooked equals approx 6 grams of carbs
GREEN BEANS 1 cup cooked approx 10 grams of carbs
ZUCCHINI 1 cup cooked equals approx 7 grams of carbs
TOMATO 1 cup cooked equals approx 10 grams of carbs
BELL PEPPER 1 cup equals approx 6 grams of carbs
ASPARAGUS 1 cup or 10 spears cooked equals approx 10 grams of carbs
LETTUCE 1 6’ head equals approx 11 grams of carbs 1 cup chopped equals approx 1 gram of carbs
SPINACH 1 cup raw equals approx 2 grams carbs
ONIONS 1 cup raw equals approx 6 grams of carbs I cup boiled chopped equals approx 7 grams
Making home pre-packaged meals are a great tool for success. Measure cook and, or prepare meals ahead of time will keep guesswork out of the
equation and keep you on schedule.
My goal is to help people get better. By working together we can make you and our great nation healthy again.
the plan is some additional foods as well as explanation of what certain things are. You can make some alterations or substitutions for some foods
according to taste and to break it up some to prevent boredom. It is important that you do everything you can to eat 6 times a day for complete success.
The reasoning for this it to keep metabolism constant and to keep your insulin levels constant, avoiding "MEALTIME SPIKES". Keeping in pace with a full
proper dietary program your system will operate more efficiently eating this way. In addition it is also important to maintain a workout program of some
sort. You do not have to get into the gym and begin a weight trainers program, but do need to do something,
(Go To www.gregthetrainer.com/Eatinghealthystayinghealthy.html ) other then nothing. Walk the dog. Mow your yard without using the riding mower. Park
you car away from the store and walk up to the front of the store. Avoid being lazy. Drink 120 ounces of water daily for good general health.
DAY 1
BREAKFAST MORNING SNACK LUNCH AFTERNOON DINNER EVENING SNACK
1 Plain Waffle 1 cup Skim Milk Salad with Romaine lettuce SNACK 3 oz lean Sirloin steak, broiled 1 orange
1 Teaspoon of Maple Syrup 1/2 Cinnamon Bagel 1/4 cup each carrots,green 1/2 cup sliced strawberries or grilled without added fat 8 oz water
1 Tsp butter or margarine 8 oz water peppers,cabbage, celery 6 oz Fat Free Yogurt 1 cup whole grain brown rice
8 oz water or caffeine free 1 T. Lite Salad dressing 1 T. Crunchy whole 1 tsp butter or margarine
beverage of non-caloric beverage 1 oz turkey Breast grain cereal 1/2 cup cooked carrots
1/2 cup Orange Juice 1 Whole Grain Roll 8 oz water 1 mixed green salad
8 oz water 2T. fat free dressing
8 oz water
DAY 2
BREAKFAST MORNING SNACK LUNCH AFTERNOON DINNER EVENING SNACK
1 cup cooked oatmeal 1 Apple 1 oz Turkey breast SNACK 3 oz Skinless Chicken Breast Low fat Milkshake
1 tsp Brown sugar 8 oz water 1 t. mustard or fat free Mayo 1/2 c skim milk roasted, grilled, broiled,baked make with
1/2 cup skim milk 2 Slice Whole Wheat bread 1 c. strawberries 1 med baked potato 1c. skim milk and
1 cup orange juice 1 c sliced cucumbers and 2 tsp butter or margarine 3/4c fat free ice cream
carrots or any raw vegetable 1 c. green beans
8 oz water 1 mixed green salad
2T. fat free salad dressing
8 oz water
DAY 3
BREAKFAST MORNING SNACK LUNCH AFTERNOON SNACK DINNER EVENING SNACK
2, 4 inch pancakes 1c skim milk 1 mixed green salad 1/2 ounce Chocolate 2 cups cooked pasta 1 c. skimmed milk
1T. jelly or maple syrup 1 sliced peach 1T. fat free dressing 8 oz water 1/2 c spaghetti sauce, meatless 1 whole graham cracker
8 oz water 6 saltine crackers 1 mixed green salad
3 oz tuna, albacore, in water 1 T. fat free dressing
1 Apple 8 oz water
8 oz water
DAY 4
BREAKFAST MORNING SNACK LUNCH AFTERNOON SNACK DINNER EVENING SNACK
1 c Orange Juice 2 tsp reduced fat 1 c. vegetable soup 1 Apple 5 oz Tilapia or white fish 3 cups lite popcorn
1C oatmeal peanut butter 1 mixed green salad 8 oz water baked, broiled, grilled 8 oz water
1 C Skim Milk 2 rice cakes 2T. Fat free salad dressing 1 med baked potato
1C strawberries 8 oz water 1 c. skimmed milk 1 mixed green salad
6 Saltine crackers 1T. fat free salad dressing
1 oz low fat Mozelle cheese 1/2 c cooked broccoli
1 whole grain dinner roll
8 oz water
DAY 5
BREAKFAST MORNING SNACK LUNCH AFTERNOON SNACK DINNER EVENING SNACK
1 English Muffin 1 peach of fruit 2 oz turkey breast or 1 pear 2 slices cheese pizza 1 c sliced fruit
1 Egg Poached 1 c skimmed milk lean ham 8 oz water 1 large mixed green salad 8 oz water
1/2 Grapefruit 1 c. cereal 1 large whole grain pita 1 T fat free salad dressing
8 oz water 2 sliced carrots 8 oz water
1 c skimmed milk
DAY 6
BREAKFAST MORNING SNACK LUNCH AFTERNOON SNACK DINNER EVENING SNACK
1 bagel 6 oz fat free flavored 2 oz hamburger grilled 1 apple 1 1/2 c angel hair pasta
1 T. light cream cheese yogurt or baked 8 oz water 3 oz boiled shrimp 1 orange
1c. orange juice 8 oz water 1 T. ketchup 1 tsp olive oil with garlic 8 oz water
1 hamburger bun 1 mixed green salad
1/2 tomato sliced 1 tsp fat free dressing
1/2 Green pepper sliced 1/2 c cooked green beans
1c skimmed milk 1 slice Italian bread
8 oz water
DAY 7
BREAKFAST MORNING SNACK LUNCH AFTERNOON SNACK DINNER EVENING SNACK
1 slice french toast 1 orange 1/2 c cottage cheese 1 apple 3 oz cod baked, broiled 1/2 c fat free pudding
1 c fresh blueberries 8 oz water 1 mixed green salad 8 oz water 11/2 c noodles 8 oz water
1 c skim milk 1 T. fat free salad dressing 2 tsp butter or margarine
1 whole wheat roll 1 c applesauce
1 c skimmed milk 1c mixed vegetables
1 c sliced carrots 8 oz water
THERMOGENESIS: Thermogenesis is the process in which the body raises its temperature, or energy output. By increasing the thermogenesis within
the body, the metabolism is raised and fat cells are then utilized as energy to support this metabolic increase. The thermogenesis process within the
body can be triggered by nutrition, supplements and exercise.( All 3 are suggested in our total plan for full success. Our product is NOT a metabolic
increaser)
This diet suggestion below helps to explain some of the foods for certain areas and can be vitality important for success in addition to the provided diet.
This is provided for you to guide in foods other then ones on the provided suggested diet and meal plan allowing for more variety and potential success.
All of the foods entered here are so low in fat, or non-existent in fat, that it isn’t necessary to use fat from them in a count.
Metabolism: The process of metabolism includes all of the chemical changes that nutrients undergo from the time they are absorbed until they become
a part a part of the body or are excreted from the body. Metabolized nutrients can be used as energy or as building material for living tissue. Proper diet
and exercise speed the process of metabolism, resulting in improved tone and quality of muscle tissue as well as the depletion of fat stores. Additionally
increased metabolic rate will continue to burn calories from increased muscle stores and decreased fat.
Protein: One of the most important substances for the maintenance of good health and vitality. Protein is the major source of building material for
everything from blood and muscle and skin, hair, nails, and internal organs. Not only does protein control the body’s rate of metabolism and regulate
water and balance, its very important in preserving muscle tone and muscle mass in dieting individuals.
1 Gram of protein equals 4 calories
Carbohydrates; Carbohydrates (Sugar and starches) are the main source of energy for all muscle and function. Carbohydrates or “carbs” are
converted by the body to simple sugar called Glucose. Some of this glucose is used as fuel for the body. The rest is either converted to Glycogen and
stored in the muscles and liver, or converted to fat and stored throughout the body for later use. It is by short-term carb depletion and exercise that the
glycogen stores can be depleted. In turn stores of body fat are reconverted and used as energy, resulting in weight loss. Substantial carb depletion for
over 1 week should never be done.
1 gram of Carbohydrate equals 4 calories
Fats: They are also known as lipids. They are the most densely caloric source of energy in the diet. Fats are difficult to digest and are more readily
stored throughout the body, rather then immediately used as energy.
1 gram of fat equals 9 calories
The foods suggested herein are typically low in fat. They are not inclusive or exclusive but an additional help for you. This eliminates the need for
counting fat intakes and prevents them in being a primary factor in individual diet setup.
DO NOT DEEP FAT FRY ANY FOODS OR COOK IN GREASE.
PROTEIN
EGG WHITES 3.5 grams of protein. Separate boiled egg after cooking or separate before making an egg white omelet.
CHICKEN/TURKEY BREAST (Boneless. Skinned, fat trimmed) 6 grams protein per ounce.
TUNA (in water) 1 oz 7 grams protein
FRESH FISH (cold water white fish, Tilapia, fluke, flounder sole, cod, haddock are on top of the list) 1-OUNCE EQUALS 6 GRAMS PROTEIN
Avoid salmon, mackerel, swordfish and orange roughly, as they are higher in fat.
In carbohydrates a good rule of thumb is if its white it’s not right, except for Cauliflower, if it’s brown or green its good.
CARBOHYDRATES (COMPLEX) There broken down more slowly and remain a better source of energy for a sustained time.
OATMEAL 1/3 cup uncooked equals approximately 20 grams carbs
POTATO Baking type. 1 ounce approximately 5 grams carbs
SWEET POTATO/YAMS 1 ounce approximately 6 grams of carbs.
RICE Brown ½ cup approximately 22 grams of carbs
CARBOHYDRATES (FIBROUS) Help your system internally. They should be boiled, steamed, or microwaved in water. They should be cooked firm (Not
overcooked) to be sure their nutritional values remain intact.
BROCCOLI 1 cup equals 6 grams of Carbs
CAULIFLOWER 1 cup cooked equals approx 6 grams of carbs
GREEN BEANS 1 cup cooked approx 10 grams of carbs
ZUCCHINI 1 cup cooked equals approx 7 grams of carbs
TOMATO 1 cup cooked equals approx 10 grams of carbs
BELL PEPPER 1 cup equals approx 6 grams of carbs
ASPARAGUS 1 cup or 10 spears cooked equals approx 10 grams of carbs
LETTUCE 1 6’ head equals approx 11 grams of carbs 1 cup chopped equals approx 1 gram of carbs
SPINACH 1 cup raw equals approx 2 grams carbs
ONIONS 1 cup raw equals approx 6 grams of carbs I cup boiled chopped equals approx 7 grams
Making home pre-packaged meals are a great tool for success. Measure cook and, or prepare meals ahead of time will keep guesswork out of the
equation and keep you on schedule.
My goal is to help people get better. By working together we can make you and our great nation healthy again.
7 Day Nutrition Plan
