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14 Days of Supercharged Meal Plans

14 DAYS OF

SUPERCHARGED
MEAL PLANS

Drop Ugly Fat


In 2 Weeks
Flat!!!
#1
Bestselling
Author

By Isabel De Los Rios


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14 Days of Supercharged Meal Plans

Introduction

Im so excited for you to get started on these meal plans. In a few days from today you are already
going to see a big difference in how you feel and how you look.
These meal plans were created to help you easily implement all of the information you learned in the
Quick Start Guide. Please be sure to read the instructions, the shopping list, the meal plans and the
FAQs section before you begin.

How to Use These Meal Plans


There are 12 meal plans for you to follow. You will follow the meal plans for 6 days and then give
yourself a cheat day (more details on that below). You will then follow the meal plans for another 6
days and then give yourself another cheat day on Day 14.
Please take some time now to look through the shopping list and the meal plans and some general
questions I have answered for you below.

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14 Days of Supercharged Meal Plans

Grocery Shopping Guide


Week 1 - Days 1 through 6

(*Some products purchased during week 1 will be left over to use for week 2)

Produce
Romaine Lettuce
Spinach
Tomato

Cucumber
Peppers
Celery

Carrots

Onion

Green Beans
Broccoli

Cauliflower

Sweet Potato

Spaghetti Squash

Baby Carrots
Zucchini

Amount

Notes

3 pack
1 package

4 cups

medium

medium

large stalks

medium

1/2 cup

large

3 cups
1 cup
1
1

2 cups
1

medium
small

medium

Avocado

6 oz

about 2 avocados

Banana

medium

Apple (green)

Lemon

Meat &
Seafood

medium to large

Amount

Notes

9 oz

Chicken (dark)

14 oz

Chicken Sausage

6 oz
6 slices

Ground Turkey

12 oz

Ground Buffalo

4 oz

Sliced Turkey

4 oz

Salmon

4 oz

Shrimp

4 oz

Dairy

Amount

Eggs

Buy Online - Recommended Items

Pork or Turkey

4 oz

Canned Tuna

Tilapia

small

Chicken Breast

Bacon

*Online shopping not recommended for perishable


items

medium

4-6

Buy Online - Recommended Items

5 oz

2 dozen

Notes

Buy Online - Recommended Items

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14 Days of Supercharged Meal Plans

Week 1 - Days 1 through 6

(*Some products purchased during week 1 will be left over to use for week 2)

Nuts, Seeds,
Butters and
Beans

Amount

Raw Almonds

2 oz

Raw Walnuts

2 oz

Raw Macadamia
Nuts

1 oz

Raw Brazil Nuts

1/2 oz

Raw Pumpkin
Seeds

1 1/2 oz

Raw Almond Butter

1 jar

Chickpeas

2 cups

Notes

and/or Raw Walnut


Butter

Breads and
Grains

Amount

Notes

Sprouted Whole
Grain Bread

1 small loaf

Ezekiel 4:9

Rice Cereal
Oatmeal

2 cups

Condiments
and Other

2 cups

Amount

Coconut Oil

Extra Virgin Olive


Oil

Vinegar

Soy Sauce

Dijon Mustard

Garlic Powder

Cinnamon

Unrefined Sea Salt

Protein Powder

Apple Cider Vinegar 1

Buy Online - Recommended Items

Dry

Notes

Buy Online - Recommended Items

Buy Online - Recommended Items

Wheat Free

http://go.beyonddiet.com/aztecseasalt
http://go.beyonddiet.com/biotrustproteinpowder

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14 Days of Supercharged Meal Plans

Week 2 - Days 8 through 13


Produce

Romaine Lettuce
Spinach
Tomato

Cucumber
Peppers
Celery

Carrots
Onion

Amount
3 pack

1 package

medium

medium

large stalks

medium

1/2 cup

Broccoli

3 cups

Cauliflower

Spaghetti Squash

Zucchini

medium

4-6

large

1/2 cup
2 cups
1

small

medium

Avocado

6 oz

about 2 avocados

Banana

medium

Apple (green)

medium

Strawberries

1 small package

Meat &
Seafood

medium to large

Amount

Notes

Lemon

Chicken Breast

9 oz

Chicken (dark)

12 oz

Bacon

6 slices

Ground Turkey

12 oz

Ground Buffalo

4 oz

Sliced Turkey

1 cup

Buy Online - Recommended Items

Pork or Turkey

8 oz

Canned Tuna

4 oz

Salmon

4 oz

Scallops

4 oz

Tilapia

Buy Online - Recommended Items

4 cups

Green Beans
Green Peas

Notes

5 oz

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14 Days of Supercharged Meal Plans

Recipes
Turkey Chili

*This recipe makes 4 servings, so remember to divide it into 4 to get your 1 serving.
Ingredients
2 tsp butter, divided
1 lb lean ground turkey
To taste salt and freshly ground black pepper
1 cup coarsely chopped red bell pepper
1 medium onion, coarsely chopped (~3/4 cup)
2/3 cup coarsely chopped celery (~2/3 stalk)
1 clove garlic, minced
2 tsp chili powder

1 tsp paprika
1 tsp ground cumin
1/8 tsp ground cayenne pepper
14 1/2 oz plum tomatoes, chopped (canned with
juice is fine)
1/2 cup chicken stock (or low-fat low-sodium chicken
broth)
1 bay leaf

Directions
Heat 1 tsp butter in a 3-quart saucepan over high heat. Add the turkey, and season to taste with the
salt and black pepper. Break up the turkey and cook for 2-3 minutes, or until browned. Remove to a
bowl and cover to keep warm. Reduce the heat to low, heat the other 1 tsp butter, and cook the red
pepper, onion, celery, and garlic for 3-5 minutes, or until vegetables begin to soften. Add the chili
powder, paprika, cumin, and cayenne and cook, stirring, for 1 minute. Increase the heat to medium,
and add the tomatoes, stock, and bay leaf. Bring to a boil over high heat. Reduce the heat to mediumlow, and simmer uncovered for 15 minutes.
Add the browned turkey, and simmer 5 minutes more. Remove and discard the bay leaf before
serving.

Isabels Famous Salad Dressing


Ingredients
1 tsp organic yellow mustard, or Dijon mustard
1/2 tsp garlic powder
1/2 tsp Celtic sea salt
1/4 cup apple cider vinegar
3/4 cup organic extra virgin olive oil
2 Tbsp raw parmesan cheese, grated (optional)
Directions
Combine all ingredients in a salad shaker, and shake well!
The apple cider vinegar is the magic ingredient, but the olive oil is the main ingredient and will make
up most of the dressing. Enjoy!

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14 Days of Supercharged Meal Plans

Frequently Asked Questions


What if there is a meal or a food I dont like?
I understand that each of us has different tastes and that some of these meals may taste great to you
while some may not appeal to you at all. You can easily adjust your meals for the day by choosing
the breakfasts you like, the snack you like... etc... and mix and match them to create your own meal
plans. Each meal is interchangeable. Just dont exchange a breakfast with a lunch or a lunch with a
dinner. You can only exchange the same type of meal (breakfast with breakfast, lunch with lunch).
Do I need to modify these meal plans based on my weight?
The meal plans are roughly based on a 1600 calorie meal plan. I have found that 1600 calories of
the right food combinations is sufficient to keep most people from being hungry while simultaneously
quickly burning off a lot of body fat.
If you have been a dieter for a long time and 1600 sounds a bit high to you, I assure you its not.
Restricting calories to low levels can be damaging to your metabolism and make your body hold on to
fat instead of burning it off. Also, the foods that I have chosen in these meal plans are foods that will
naturally stimulate fat burning in your body.
If you feel like you need more food, and are hungry while following these plans, you can begin by
increasing the protein servings by 1 ounce at a time. For example, if lunch calls for 4 oz salmon,
increase it to 5 or 6 if necessary.
Remember, also, that these meal plans are to be followed for 2 weeks. You will then be creating new
meal plans for yourself that are specific to your own personal needs. (well get to that later in the Main
Manual).
What can I drink while following these meal plans?
1. Water - 1/2 of your body weight in ounces of water each day (e.g. if you weight 150 lbs., then 75
oz. of water throughout the course of each day)
2. Green Tea - (careful with the caffeine content) sweetened with stevia or xylitol
3. Coffee - (1 cup per day maximum) sweetened with stevia or xylitol (no milk or creamer)
What can I eat on my cheat days?
You can eat whatever you like without gorging yourself. Dont eat until you are overly full at each
meal. You can eat whatever foods you would until you are satisfied, just be reasonable. Two slices of
pizza is a meal, but a whole pie is not! A slice of cake is a great dessert, not the whole cake! (I think
you get the point).
What I do on my cheat days is just eat as I feel like it all day. I dont plan like I would on all my other
days and I eat whatever I am craving. For example, I may wake up and make pancakes, have sushi
for lunch followed by some cookies, and go out to dinner and choose whatever appeals to me on the
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14 Days of Supercharged Meal Plans


menu (including dessert). As you can see, I do not eat with reckless abandon, but I dont plan my
health meals like I do on the other days of the week.
How much weight should I expect to lose with these meal plans?
You can expect to lose anywhere between 5-10 pounds in these first 2 weeks... some people may
lose more, some people may lose less. Please do not focus so much on the number on the scale, but
focus more on how you feel, how your clothes are fitting and the wonderful habits you are changing in
these first 2 weeks.
What should I do when I complete these 14 days?
Return to Start Here on Beyonddiet.com and go on to Step 3.

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14 Days of Supercharged Meal Plans

Cooking Suggestions and Isabels Tips


The following ideas are just suggestions and how I put together my own meals each day. As long
as you stay within your serving sizes and use the foods listed, you can put these meals together
however is best for you. Remember these are only suggestions.
Below I have explained how I would prepare the meals that are listed in the meal plans provided. I
did not include every meal, as some are self explanatory.

Day 1
Breakfast
I would cook the spinach using coconut oil and then add in the eggs to make a spinach omelet. I
would then eat it over the sliced tomato.
Lunch
I would broil the salmon seasoned with salt and pepper. I would most likely have done this the night
before to have it ready for the next days lunch. I would have it cold over the salad and use olive oil
and lemon as my salad dressing.
Snack / Post Workout
Looking ahead, tomorrows dinner calls for chicken legs (dark meat chicken) so I would probably bake
a whole chicken and use the breast for my snack / post workout and save some dark meat for the
next day. My husband would also eat some so none of it would go to waste.
I would bake the sweet potato in the oven for 45 minutes. I would eat the broccoli raw or lightly
steamed.
Dinner
You can use the turkey chili recipe provided on page 8 or make a burger and top with sliced tomatoes.
I would then make a salad of romaine lettuce, carrots and celery. (Make sure to make enough for
tomorrows lunch.)

Day 2
Breakfast
I would make sausage and peppers. First cook the onions and peppers in coconut oil and then add
in your sausage.
Lunch
I always like to have my lunch ready the night before and eating leftovers is usually the easiest for
me. Lunch will be leftovers from last night.
Snack / Post Workout
Scramble the egg whites and make an egg sandwich (you can use a small amount of coconut oil to
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14 Days of Supercharged Meal Plans


cook).
Dinner
I would have a chicken leg leftover from the chicken I made the day before and I would measure out 4
oz of dark meat. Saute the green beans in coconut oil.

Day 3
Snack / Post Workout
Put 2 scoops of Protein Powder, water, ice and a banana in the blender to make a snack / post
workout shake.
Dinner
I would use 1 tsp (5mL) of the coconut oil to cook my turkey burger, 1 tsp to cook the peppers and
onions and 1 tsp to cook the spinach.

Day 4
Breakfast
I would cut up the chicken and the avocado and serve that over the cauliflower.
Lunch
I finely chop 1 celery stalk, 1 carrot and a 1/4 red pepper and add that to the tuna fish along with 1
Tbsp (15 mL) of olive oil to make a no mayo tuna salad.

Day 5
Lunch
I add garlic powder, oregano, parsley, thyme, salt and pepper to ground buffalo and make meatballs.
I cook them in coconut oil. I saute 2 pieces of garlic and then add the cut up tomato. This will serve
as your sauce. Serve over spaghetti squash.
Snack / Post Workout
I add the Protein powder right into the cereal.

Day 6
Lunch
Hard boil 4 eggs. Use 2 whole eggs and the whites from the other 2. Mash them all up and add 1
Tbsp (15 mL) Dijon Mustard and 1 tsp (5 mL) olive oil. You can also add salt and pepper to taste.
This is your egg salad. Make a side salad and add the beans.
Snack / Post Workout
I add the protein powder right into the oatmeal and sprinkle a little cinnamon on top.

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14 Days of Supercharged Meal Plans


Dinner
I buy wheat free soy sauce at the health food store for all my Chinese style recipes. If you cant find
this kind, regular soy sauce is ok. Use 1-2 tsp (5-10 mL) (a little goes a long way).

www.BeyondDiet.com

- 11 -

14 Days of Supercharged Meal Plans

Day 1
Breakfast

Food

2 eggs
1 cup (180 g) cooked spinach
1 tomato, sliced
2 tsp coconut oil - use for cooking
spinach and eggs or eat raw

Protein Carbs

Fat

2
0
0

0
1
1

0
0
0

Totals

1 oz (28 g) almonds (20-24)

Snack

Totals

4 oz (112 g) cooked salmon


1/2 cup (80 g) chick peas
1 cup raw vegetables (spinach,
cucumbers, celery, peppers) made
into a salad with lettuce
2 tsp (10 mL) extra virgin olive oil and
vinegar or lemon to dress the salad

4
0

0
1

0
0

Totals

4 oz (112 g) chicken breast


1 cup (100 g) cooked broccoli
1/2 cup (112 g) sweet potato

4
0
0

0
1
1

0
0
0

Lunch

Snack / Post Workout

Totals

4 oz (112 g) ground turkey


1 cup tomatoes, onions, carrots,
celery (can be used to make chili, as
toppings for a burger, or as a side
salad)
2 tsp (10 mL) extra virgin olive oil +
lemon (used as dressing over salad or
to cook veggies for chili)

Dinner

Totals

Totals

16

Notes

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14 Days of Supercharged Meal Plans

Day 2
Breakfast

Food

3 oz (84 g) chicken sausage


1 cup (100 g) onions and peppers cooked
2 tsp (10 mL) coconut oil - use for
cooking veggies and sausage or eat
raw

Protein Carbs

Fat

Totals

2 Tbsp (28 g) nut butter


1 cup (85 g) baby carrots

2
0

0
1

0
0

Snack

Totals

4 oz (112 g) ground turkey


1 cup tomatoes, onions, carrots, and
celery (can be used to make chili, as
toppings for a burger, or as a side
salad)
2 tsp (10 mL) extra virgin olive oil +
lemon (used as dressing over salad or
to cook veggies for chili)

Totals

5 egg whites
1 tomato sliced
2 slices sprouted whole grain bread

4
0
0

0
1
2

0
0
0

Lunch

Snack / Post Workout

Totals

4 oz (112 g) chicken (dark)


1/2 cup (57 g) green beans
1 cup tomato and cucumber salad
2 tsp (10 mL) extra virgin olive oil +
lemon (can be used as dressing for
salad)

4
0
0

0
1
1

0
0
0

Dinner

Totals

Totals

17

Notes

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14 Days of Supercharged Meal Plans

Day 3
Breakfast

Food

3 slices bacon (pork or turkey)


1 slice sprouted whole grain bread
1 tomato sliced

Protein Carbs
3
0
0

0
1
1

Fat
0
0
0

Totals

1/2 oz (14 g) macadamia nuts (5-6)

Snack

Totals

4 oz (112 g) grilled shrimp


2 oz (57 g) avocado
1 cup raw vegetables (spinach,
cucumbers, celery, peppers) made
into a salad with lettuce
2 Tbsp Isabels Famous Salad
Dressing
1 small green apple

4
0

0
0

0
2

Lunch

Totals

Snack / Post Workout

2 scoops BioTrust protein powder with


water and ice
1 banana

Totals
Dinner

4 oz (112 g) ground turkey to use for


turkey burger
1 cup peppers and onions
1 cup (90-180 g) sauteed spinach
3 tsp (15 mL) coconut oil

Totals

Totals

0
0
0

1
1
0

0
0
0

15

Notes

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14 Days of Supercharged Meal Plans

Day 4
Breakfast

Food

3 oz (84 g) leftover chicken (dark)


1 cup (100 g) steamed cauliflower
2 oz (57 g) avocado

Protein Carbs
3
0
0

0
1
0

Fat
0
0
2

Totals

2 Tbsp (28 g) nut butter


1 cup baby carrots

2
0

0
1

0
0

Snack

Totals

4 oz (112 g) canned tuna (dark)


1 cup celery, carrots, and red peppers
1/2 cup (80 g) chickpeas
1 Tbsp (15 mL) extra virgin olive oil

4
0
0
0

0
1
1
0

0
0
0
3

Lunch

Totals

4 oz (112 g) sliced turkey (white)


1 tomato, sliced
2 slices sprouted whole grain bread
(sandwich)

4
0

0
1

0
0

Totals

4 oz (112 g) chicken (dark)


1 cup (100 g) sauteed garlic broccoli
1 cup raw vegetables (tomatoes,
onions, carrots, celery) made into a
salad with lettuce
3 tsp (15 mL) extra virgin olive oil

4
0

0
1

0
0

Snack / Post Workout

Dinner

Totals

Totals

17

Notes

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14 Days of Supercharged Meal Plans

Day 5
Breakfast

Food

3 oz (84 g) leftover chicken (dark)


1 cup (100 g) sauteed spinach
2 tsp (10 mL) coconut oil - use for
cooking spinach or eat raw
1 small green apple

Protein Carbs

Fat

3
0

0
1

0
0

Totals

1/2 oz pumpkin seeds

Snack

Totals

Totals

2 scoops BioTrust Protein Powder


1 cup (156 g) cooked rice cereal (hot
cereal made from rice)

Totals

5 oz (142 g) broiled tilapia


2 oz (57 g) avocado
1 cup (100 g) steamed broccoli
1 cup raw vegetables (cucumbers,
celery, green peppers) made into a
salad with lettuce
3 tsp (15 mL) extra virgin olive oil

5
0
0

0
0
1

0
2
0

Lunch

4 oz (112 g) ground buffalo (made into


meatballs)
sauteed garlic tomatoes (1 whole
tomato)
1 cup (155 g) spaghetti squash
2 tsp (10 mL) coconut oil - use for
cooking tomato or eat raw

Snack / Post Workout

Dinner

Totals

Totals

16

Notes

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14 Days of Supercharged Meal Plans

Day 6
Breakfast

Food

3 medium slices bacon (pork or


turkey)
1 egg
1 tomato (sliced)

Protein Carbs

Fat

1
0

0
1

0
0

Totals

1 oz (28 g) raw walnuts (14 halves)

Snack

Totals

Totals

2 scoops BioTrust protein powder


1 cup dry oatmeal (make with water)
add cinnamon to taste

Totals

5 oz (142 g) cooked chicken breast


1 cup peppers and zucchini
1 cup tomato and cucumber salad
1-2 tsp (10-15 mL) wheat free soy
sauce
3 tsp (5 mL) extra virgin olive oil

5
0
0

0
1
1

0
0
0

Lunch

2 whole eggs + 2 egg whites + 1 Tbsp


Dijon mustard + 1 tsp olive oil (to
make egg salad)
1 cup raw vegetables (cucumbers,
celery, peppers, carrots) made into a
salad with lettuce
1 Tbsp Isabels Famous Salad
Dressing
1/2 cup (80 g) chickpeas or kidney
beans

Snack / Post Workout

Dinner

Totals

Totals

18

Notes

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- 17 -

14 Days of Supercharged Meal Plans

Day 7
Cheat Day
What can I eat on my cheat days?
You can eat whatever you like without gorging yourself. Dont eat until you are overly full at each
meal. You can eat whatever foods you would until you are satisfied, just be reasonable. Two slices of
pizza is a meal, but a whole pie is not! A slice of cake is a great dessert, not the whole cake! (I think
you get the point).
What I do on my cheat days is just eat as I feel like it all day. I dont plan like I would on all my other
days and I eat whatever I am craving. For example, I may wake up and make pancakes, have sushi
for lunch followed by some cookies, and go out to dinner and choose whatever appeals to me on the
menu (including dessert). As you can see, I do not eat with reckless abandon, but I dont plan my
healthy meals like I do on the other days of the week.

www.BeyondDiet.com

- 18 -

14 Days of Supercharged Meal Plans

Cooking Suggestions and Isabels Tips


Day 8
Breakfast
I would cook the spinach using coconut oil and then add in the eggs to make a spinach omelet. I
would then eat it over the sliced tomato.
Lunch
I would broil the salmon seasoned with salt and pepper. I would most likely have done this the night
before to have it ready for the next days lunch. I would have it cold over the salad and dress it with
my favorite salad dressing.
Snack / Post Workout
Looking ahead, tomorrows dinner calls for chicken legs (dark meat chicken) so I would probably bake
a whole chicken and use the breast for my snack / post workout and save some dark meat for the
next day. My husband would also eat some so none of it would go to waste.
I would eat the cauliflower raw or lightly steamed
Dinner
You can use the turkey chili recipe on page 8 or make a burger and top with sliced tomatoes. I would
then make a salad of romaine lettuce, carrots and celery. (Make sure to make enough for tomorrows
lunch.)

Day 9
Breakfast
I would make sausage and peppers. First cook the onions and peppers in coconut oil and then add
in your sausage.
Lunch
I always like to have my lunch ready the night before and eating leftovers is usually the easiest for
me. Lunch will be leftovers from last night.
Snack / Post Workout
Scramble the egg whites and make an omelet (you can use a small amount of coconut oil to cook).
Dinner
I would have a chicken leg leftover from the chicken I made the day before and I would measure out 4
oz of dark meat. Saute the green beans in coconut oil.

www.BeyondDiet.com

- 19 -

14 Days of Supercharged Meal Plans

Day 10
Snack / Post Workout
Put 2 scoops of Protein Powder, water, ice and a banana in the blender to make a snack / post
workout shake.
Dinner
I would use 1 tsp (5mL) of the coconut oil to cook my turkey burger, 1 tsp to cook the peppers and
onions and 1 tsp to cook the spinach.

Day 11
Breakfast
I would cut up the eggs and the avocado and serve that over the cauliflower.
Lunch
I finely chop 1 celery stalk, 1 carrot and a 1/4 red pepper and add that to the tuna fish along with 1
Tbsp (15 mL) of olive oil to make a no mayo tuna salad.

Day 12
Lunch
I add garlic powder, oregano, parsley, thyme, salt and pepper to ground buffalo and make meatballs.
I cook them in coconut oil. I saute 2 pieces of garlic and then add the cut up tomato. This will serve
as your sauce.
Snack / Post Workout
I add the Protein powder right into the cereal.

Day 13
Lunch
Hard boil 4 eggs. Use 2 whole and the whites from the other 2. Mash them all up and add 1 Tbsp
(15 mL) Dijon Mustard and 1 tsp (5 mL) olive oil. You can also add salt and pepper to taste. This is
your egg salad. Make a salad and add the green peas to it.
Dinner
I buy wheat free soy sauce at the health food store for all my Chinese style recipes. If you cant find
this kind, regular soy sauce is ok. Use 1-2 tsp (5-10 mL) (a little goes a long way).

www.BeyondDiet.com

- 20 -

14 Days of Supercharged Meal Plans

Day 8
Breakfast

Food

2 eggs
1 cup (180 g) cooked spinach
1 tomato, sliced
2 tsp (10 mL) olive oil

Protein Carbs
2
0
0
0

0
1
1
0

Fat
0
0
0
2

Totals

1 oz (28 g) almonds (20-24)

Snack

Totals

4 oz (112 g) cooked salmon


1/2 cup (80 g) chickpeas
1 cup raw vegetables (lettuce,
cucumbers, celery, peppers, carrots)
made into a salad
1 Tbsp (15 mL) Isabels Famous Salad
Dressing

4
0

0
1

0
0

Totals

4 oz (112 g) chicken breast


1 cup (90 g) cauliflower
1 small green apple

4
0
0

0
1
1

0
0
0

Lunch

Snack / Post Workout

Totals

4 oz (112 g) ground turkey


1 cup tomatoes, onions, carrots, and
celery (can be used to make chili, as
toppings for a burger, or as a side
salad)
2 tsp (10 mL) extra virgin olive oil +
lemon (used as dressing over salad or
to cook veggies for chili)

Dinner

Totals

Totals

16

Notes

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- 21 -

14 Days of Supercharged Meal Plans

Day 9
Breakfast

Food

3 oz (84 g) chicken sausage


1 cup (184 g) onions and peppers cooked
2 tsp (10 mL) coconut oil - use for
cooking veggies and sausage or eat
raw

Protein Carbs

Fat

Totals

2 Tbsp (28 g) nut butter


1 cup (85 g) baby carrots

2
0

0
1

0
0

Snack

Totals

4 oz (112 g) ground turkey


1 cup tomatoes, onions, carrots, and
celery (can be used to make chili, as
toppings for a burger, or as a side
salad)
2 tsp (10 mL) extra virgin olive oil +
lemon (used as dressing over salad or
to cook veggies for chili)

Totals

5 egg whites
1 cup spinach, mushrooms, tomatoes
(veggie omelet)

Totals

4 oz (112 g) chicken (dark)


1/2 cup (57 g) green beans
1 cup tomato and cucumber salad
1 Tbsp (15 mL) Isabels Famous Salad
Dressing

4
0
0

0
1
1

0
0
0

Lunch

Snack / Post Workout

Dinner

Totals

Totals

17

Notes

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14 Days of Supercharged Meal Plans

Day 10
Breakfast

Food

3 slices bacon (pork or turkey)


1 slice sprouted whole grain bread
1 tomato, sliced

Protein Carbs
3
0
0

0
1
1

Fat
0
0
0

Totals

1/2 oz (14 g) brazil nuts (6-8)


1/2 oz (14 g) macadamia nuts (6-8)

1
1

0
0

0
0

Snack

Totals

4 oz (112 g) scallops
2 oz (57 g) avocado
1 cup raw vegetables (spinach,
cucumbers, celery, peppers) made
into a salad with lettuce
2 tsp (10 mL) extra virgin olive oil and
vinegar or lemon to dress the salad
1 small green apple

4
0

0
0

0
2

Lunch

Totals

Snack / Post Workout

2 scoops BioTrust protein powder with


water and ice
1 banana

Totals
Dinner

5 oz (140 g) ground turkey to use for


turkey burger
1 cup peppers and onions
1 cup (180 g) sauteed spinach
3 tsp (15 mL) coconut oil

Totals

Totals

0
0
0

1
1
0

0
0
0

17

Notes

www.BeyondDiet.com

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14 Days of Supercharged Meal Plans

Day 11
Breakfast

Food

2 soft boiled eggs (or hard boiled)


1 cup (100 g) steamed cauliflower
2 oz (57 g) avocado

Protein Carbs
2
0
0

0
1
0

Fat
0
0
2

Totals

2 Tbsp (28 g) nut butter


1 cup baby carrots

2
0

0
1

0
0

Snack

Totals

4 oz (112 g) canned tuna


1 cup chopped celery, carrots and red
pepper
1 Tbsp (15 mL) extra virgin olive oil
1 cup (166 g) sliced strawberries

0
0

0
1

3
0

Lunch

Totals

4 oz (112 g) sliced turkey


1 cup (90 g) cooked broccoli
1 small green apple

4
0
0

0
1
1

0
0
0

Snack / Post Workout

Totals

4 oz (112 g) chicken (dark)


1 cup (100 g) sauteed garlic broccoli
1 cup raw vegetables (tomatoes,
onions, carrots, celery) made into a
salad with lettuce
3 tsp (15 mL) extra virgin olive oil

4
0

0
1

0
0

Dinner

Totals

Totals

16

Notes

www.BeyondDiet.com

- 24 -

14 Days of Supercharged Meal Plans

Day 12
Breakfast

Food

3 oz (84 g) leftover chicken (dark)


1 cup (100 g) sauteed spinach
2 tsp coconut oil - use for cooking
spinach or eat raw
1 small green apple

Protein Carbs

Fat

3
0

0
1

0
0

Totals

1 oz pumpkin seeds

Snack

Totals

Totals

2 scoops BioTrust protein powder


1 cup (156 g) cooked rice cereal (hot
cereal made from rice)

Totals

5 oz (140 g) Tilapia
2 oz (57 g) avocado
1 cup (100 g) broccoli
1 cup raw vegetables (tomatoes,
cucumbers, peppers, onions) made
into a salad with lettuce
3 tsp (15 mL) extra virgin olive oil

5
0
0

0
0
1

0
2
0

Lunch

4 oz (112 g) ground buffalo (made into


meatballs)
Sauteed garlic tomatoes (1 whole
tomato)
1 cup (155 g) spaghetti squash
2 tsp (10 mL) coconut oil - use for
cooking tomato or eat raw

Snack / Post Workout

Dinner

Totals

Totals

18

Notes

www.BeyondDiet.com

- 25 -

14 Days of Supercharged Meal Plans

Day 13
Breakfast

Food

3 medium slices bacon (pork or


turkey)
1 egg
1 tomato (sliced)

Protein Carbs

Fat

1
0

0
1

0
0

Totals

1 oz (28 g) raw walnuts (14 halves)

Snack

Totals
Lunch

2 whole eggs + 2 egg whites + 1 Tbsp


Dijon Mustard + 1 tsp olive oil (to
make egg salad)
1 cup raw vegetables (cucumbers,
celery, peppers, carrots) made into a
salad with lettuce
1 Tbsp Isabels Famous Salad
Dressing
1/2 cup (38 g) green peas

Totals

4 oz (112 g) sliced turkey breast


Romaine lettuce leaves (make turkey,
lettuce wraps)
Dijon Mustard
1 small green apple

0
0

0
1

0
0

Snack / Post Workout

Totals

5 oz (140 g) cooked chicken breast


1 cup peppers and zucchini
1 cup tomato and cucumber salad
1-2 tsp (10-15 mL) wheat free soy
sauce
1 Tbsp Isabels Famous Salad
Dressing

5
0
0

0
1
1

0
0
0

Dinner

Totals

Totals

19

Notes

www.BeyondDiet.com

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14 Days of Supercharged Meal Plans

Day 14
Cheat Day
What can I eat on my cheat days?
You can eat whatever you like without gorging yourself. Dont eat until you are overly full at each
meal. You can eat whatever foods you would until you are satisfied, just be reasonable. Two slices of
pizza is a meal, but a whole pie is not! A slice of cake is a great dessert, not the whole cake! (I think
you get the point).
What I do on my cheat days is just eat as I feel like it all day. I dont plan like I would on all my other
days and I eat whatever I am craving. For example, I may wake up and make pancakes, have sushi
for lunch followed by some cookies, and go out to dinner and choose whatever appeals to me on the
menu (including dessert). As you can see, I do not eat with reckless abandon, but I dont plan my
healthy meals like I do on the other days of the week.

www.BeyondDiet.com

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