7DayExpress Nutrition PDF

FITNESS
DAY
EXPRESS FAT BURN
7 DAY
NUTRITION PLAN
Use My Step-by-Step 7-Day Meal Plan to JUMP START Your

Fat Burning Metabolism and Feed Your Muscles the Right
Foods, So You Can MELT AWAY STUBBORN FAT FAST!
MEDICAL DISCLAIMER
This guide is for educational and informative purposes only and is not
intended as medical or professional advice. Always consult your doctor
before making any changes to your diet. The use of diet and nutrition to
control metabolic disorders and disease is a very complicated science,
and is not the purpose of this guide.
The nutrition and exercise guide will not help cure, heal, or correct
any illness, metabolic disorder, or medical condition. The author is
not a medical doctor, registered dietician, or clinical nutritionist; the
author is a fitness and nutrition consultant. If you have diabetes,
chronic hypertension, high blood cholesterol, cardiovascular disease,
or any other medical condition or metabolic disorder requiring special
nutritional considerations, we suggest you consult a health care
professional with a clinical nutrition background (MD, RD) for your
special nutrition program.
If you have been sedentary and are unaccustomed to vigorous exercise,

you should NOT do this program and obtain your physician’s clearance
before beginning any exercise program. The author and publisher shall
have neither liability nor responsibility to any person or entity with
respect to any of the information contained in this manual.
The user assumes all risk for any injury, loss or damage caused or
alleged to be caused, directly or indirectly by using any information
described herein.
DAY 7 DAY
FITNESS EXPRESS FAT BURN NUTRITION PLAN
[ 7-Day Express “DONE FOR YOU”

FAT BURN MEAL PLAN ]
Introduction
Nutrition is the most important aspect of
the journey to burn fat while building lean
muscle and transforming your body into a
Lean, ripped physique.
The key is using clean eating to help kick

start your metabolism and keep it revving
all day long. Eating clean meals/snacks
frequently will help to fuel your body so
that constantly burning unwanted fat, have
energy to train and get through the day and
finally feed your muscles so they grow.
Here is a sample 7-day meal plan that you

can use to help jump-start your metabolism and get you accustomed to eating clean throughout
the day.
The meal plan is broken down by weight and the general calories you should be focused taking
in. You may have to adjust here and there especially depending on your exercise frequency and
level.
Use the food list at the end of the eBook to help with substituting foods in the meal plan. You
will also see a list of foods to cut out and avoid. Start getting rid of these foods immediately.
Ensure that you increase your carbs in the post workout meal, which is important for
replenishing glycogen stores lost during training and to ensure your body uses fat as energy to
burn as opposed to the protein in your muscles.
Drink water with all of your meals and throughout the day. This will be your “liquid life” force and
key to getting lean and ripped.
Once again you may need to tweak things here and there and adjust meal times depending on
your training and work schedule but use this as a template to jump start your metabolism and
lean you down the path to a lean, muscular and ripped body fast!
1 FUNK ROBERTS 7 DAY EXPRESS FAT BURN // 7 Day Nutrition Plan // www.7dayexpressfatburn.com
DAY 1
Body 141-150 151-160 161-180 181-200 200+

weight pounds pounds pounds pounds pounds
/Meal
1700 calories 1850 calories 2000 calories 2150 calories 2300 calories
150 grams of 160 grams of 175 grams of 200 grams of 200 grams of
protein protein protein protein protein
carbs carbs carbs carbs carbs
56 grams of fat 63 grams of fat 78 grams of 84 grams of 90 grams of
fat fat fat

*Note that
those in this
category can
use the 181-200
range for rapid
weight loss if
desired

Breakfast 7 egg whites 7 egg whites 7 egg whites 7 egg whites 7 egg whites
1 whole egg 1 whole egg 1 whole egg 1 whole egg 1 whole egg
1 tbsp. olive oil 1 tbsp. olive oil 1 tbsp. olive oil 1 tbsp. olive oil 1 ½ tbsp. olive
½ cup sliced ½ cup sliced ½ cup sliced ½ cup sliced oil
mushrooms, mushrooms, mushrooms, mushrooms, ½ cup sliced
carrots, & onions carrots, & carrots, & carrots, & mushrooms,
¾ cup dry oats onions onions onions carrots, &
(cooked) ¾ cup dry oats ¾ cup dry oats ¾ cup dry oats onions
2 cups (cooked) (cooked) (cooked) ¾ cup dry oats
strawberries 2 cups 2 cups 2 cups (cooked)
strawberries strawberries strawberries 2 cups
strawberries
45 grams of protein 45 grams of protein 45 grams of protein 45 grams of protein 45 grams of protein
60 grams of carbs 60 grams of carbs 60 grams of carbs 60 grams of carbs 60 grams of carbs
13 grams of fat 13 grams of fat 13 grams of fat 13 grams of fat 19 grams of fat
Mid ½ cup Greek ½ cup Greek 1 cup Greek 1 cup Greek 1 cup Greek
Morning yogurt yogurt yogurt yogurt yogurt
1 banana 1 banana ½ cup ½ cup 2 cups
1 tbsp. flaxseeds 1 tbsp. flaxseeds blueberries blueberries blueberries
3 tablespoons 4.5 4.5
flaxseeds tablespoons tablespoons
flaxseeds flaxseeds
15 grams protein 15 grams protein 30 grams of protein 30 grams of protein 30 grams of protein
25 grams carbs 25 grams carbs 15 grams of carbs 15 grams of carbs 45 grams of carbs
2 Funk Roberts 7 Day Express Fat Burn // 7 Day Nutrition Plan // www.7dayexpressfatburn.com
Lunch 5 oz grilled 5 oz grilled 5 oz grilled 5 oz grilled 5 oz grilled
chicken breast chicken breast chicken breast chicken breast chicken breast
1 cup spinach 1 cup spinach 1 cup spinach 1 cup spinach 1 cup spinach
leaves leaves leaves leaves leaves
½ cup cherry ½ cup cherry ½ cup cherry ½ cup cherry ½ cup cherry
tomatoes tomatoes tomatoes tomatoes tomatoes
1 ¼ tbsp. olive oil 1 ¼ tbsp. olive 1 ¼ tbsp. olive 1 ¼ tbsp. olive 1 ¼ tbsp. olive
mixed with 1 tbsp. oil mixed with 1 oil mixed with oil mixed with oil mixed with
balsamic vinegar tbsp. balsamic 1 tbsp. 1 tbsp. 1 tbsp.
1 orange vinegar balsamic balsamic balsamic
1 orange vinegar vinegar vinegar
1 orange 1 orange 1 orange
Mid- 1/2 can tuna 1/2 can tuna 1/2 can tuna 1 can tuna 1 can tuna
Afternoon 1/8 cup finely 1/8 cup finely 1/8 cup finely 1/8 cup finely 1/8 cup finely
diced onion diced onion diced onion diced onion diced onion
2 tbsp. fat free 2 tbsp. fat free 2 tbsp. fat free 2 tbsp. fat free 2 tbsp. fat free
mayonnaise mayonnaise mayonnaise mayonnaise mayonnaise
1 small whole 1 small whole 1 tbsp. olive oil 1 tbsp. olive oil 1 tbsp. olive oil
wheat soft tortilla wheat soft 1 small whole 1 small whole 1 small whole
tortilla wheat soft wheat soft wheat soft
tortilla tortilla tortilla
1 cup milk 1 cup milk
15 grams protein 15 grams protein 15 grams protein 40 grams protein 40 grams protein
25 grams carbs 25 grams carbs 25 grams carbs 25 grams carbs 25 grams carbs
11 grams of fats 11 grams of fats 11 grams of fats
Dinner 5 oz. salmon 6 oz. salmon 6 oz. salmon 6 oz. salmon 6 oz. salmon
2 cups steamed ½ tbsp. olive oil ½ tbsp. olive ½ tbsp. olive ½ tbsp. olive
broccoli 2 cups steamed oil oil oil
1/2 cup steamed broccoli 2 cups 2 cups 2 cups
carrots ½ small baked steamed steamed steamed
Juice of lemon potato broccoli broccoli broccoli
Juice of lemon ½ small baked ½ small baked ½ small baked
potato potato potato
Juice of lemon Juice of lemon Juice of lemon
30 grams protein 40 grams of protein 40 grams of protein 40 grams of protein 40 grams of protein
15 grams carbs 25 grams of carbs 25 grams of carbs 25 grams of carbs 25 grams of carbs
DAY 2
Body 141-150 151-160 161+ 181-200 200+

/Meal
fat fat fat
Breakfast 2 slices whole 2 slices whole 2 slices whole 2 slices whole 2 slices whole
wheat bread wheat bread wheat bread wheat bread wheat bread
1 ½ tbsp. natural 1 ½ tbsp. natural 1 ½ tbsp. 1 ½ tbsp. 2 tbsp. natural
peanut butter peanut butter natural peanut natural peanut peanut butter
8 egg whites 8 egg whites butter butter 8 egg whites
1 cup spinach 1 cup spinach 8 egg whites 8 egg whites 1 cup spinach
leaves leaves 1 cup spinach 1 cup spinach leaves
2 tbsp. salsa 2 tbsp. salsa leaves leaves 2 tbsp. salsa
1 apple 1 apple 2 tbsp. salsa 2 tbsp. salsa 1 apple
1 apple 1 apple
Mid ½ cup low fat ½ cup cottage ¾ cup cottage ¾ cup cottage ¾ cup cottage
Morning cottage cheese cheese cheese cheese cheese
¾ cup grapes ¾ cup grapes 1/2 cup 1/2 cup 1/2 cup
½ tbsp. slivered ½ tbsp. slivered raspberries raspberries raspberries
almonds almonds ¼ cup slivered 1/3 cup ½ cup
almonds slivered shredded
almonds wheat cereal
1/3 cup
slivered
almonds
Lunch 5 oz. turkey 5 oz. turkey 5 oz. turkey 5 oz. turkey 5 oz. turkey
10 spears 10 spears 10 spears 10 spears 10 spears
steamed steamed steamed steamed steamed
asparagus asparagus asparagus asparagus asparagus
1 ½ tbsp. olive oil 1 ½ tbsp. olive 1 ½ tbsp. olive 1 ½ tbsp. olive 1 ½ tbsp. olive
1 cup blueberries oil oil oil oil
1 cup 1 cup 1 cup 1 cup
blueberries blueberries blueberries blueberries
Mid- ½ cup skim milk ½ cup skim milk ½ cup skim ½ cup skim ½ cup skim
Afternoon ½ scoop protein ½ scoop protein milk milk milk
powder powder ½ scoop 1 ½ scoop 1 ½ scoop
1 orange 1 orange protein protein protein
powder powder powder
1 orange 1 orange 1 orange
11 grams of fats 11 grams of fats
3 oz. lean steak 4 oz. lean steak 4 oz. lean 4 oz. lean 4 oz. lean
Dinner 1 tbsp. olive oil 1 ½ tbsp. olive steak steak steak
1 cup sliced oil 1 ½ tbsp. olive 1 ½ tbsp. olive 1 ½ tbsp. olive
mushrooms 1 cup sliced oil oil oil
1 cup diced mushrooms 1 cup sliced 1 cup sliced 1 cup sliced
pepper ½ small baked mushrooms mushrooms mushrooms
1/2 oz. low fat potato ½ small baked ½ small baked ½ small baked
cheddar cheese 1/2 oz. low fat potato potato potato
cheddar cheese 1/2 oz. low fat 1/2 oz. low fat 1/2 oz. low fat
cheddar cheddar cheddar
cheese cheese cheese
DAY 3
Body 141-150 151-160 161+ 181-200 200+

/Meal
fat fat fat
Breakfast 1 ½ scoops 1 ½ scoops 1 ½ scoops 1 ½ scoops 1 ½ scoops

protein powder protein powder protein protein protein
½ cup oatmeal ½ cup oatmeal powder powder powder
1 ½ tbsp. peanut 1 ½ tbsp. peanut ½ cup oatmeal ½ cup oatmeal ½ cup oatmeal
butter butter 1 ½ tbsp. 1 ½ tbsp. 2 tbsp. peanut
1 banana 1 banana peanut butter peanut butter butter
1 banana 1 banana 1 banana
1 cup blackberries 1 cup 1 cup 1 cup 2 cup
1 tbsp. pecans blackberries blackberries blackberries blackberries
1 tbsp. pecans ¼ cup pecans 1/3 cup 2 tbsp.
pecans granola
1/3 cup
pecans
Lunch 4 oz. cod fish 4 oz. cod fish 4 oz. cod fish 4 oz. cod fish 4 oz. cod fish
1 cup steamed 1 cup steamed 1 cup steamed 1 cup steamed 1 cup steamed
cauliflower cauliflower cauliflower cauliflower cauliflower
½ small baked ½ small baked ½ small baked ½ small baked ½ small baked
potato potato potato potato potato
2 oz. low fat 2 oz. low fat 2 oz. low fat 2 oz. low fat 2 oz. low fat
cheddar cheese cheddar cheese cheddar cheddar cheddar
1 tbsp. olive oil 1 tbsp. olive oil cheese cheese cheese
1 tbsp. olive oil 1 tbsp. olive oil 1 tbsp. olive oil
Mid- ¾ cup Greek ¾ cup Greek ¾ cup Greek 2 cups Greek 2 cups Greek
Afternoon yogurt yogurt yogurt yogurt yogurt
½ apple ½ apple ½ apple ½ apple ½ apple
11 grams of fats 11 grams of fats
Dinner 3 oz. grilled 3 oz. grilled 3 oz. grilled 3 oz. grilled 3 oz. grilled
1 spinach salad 1 spinach salad 1 spinach 1 spinach 1 spinach
with peppers, with peppers, salad with salad with salad with
mushrooms, mushrooms, peppers, peppers, peppers,
carrots, and carrots, and mushrooms, mushrooms, mushrooms,
celery celery carrots, and carrots, and carrots, and
2 tbsp. olive oil 2 ½ tbsp. olive celery celery celery
based salad oil based salad 2 ½ tbsp. olive 2 ½ tbsp. olive 2 ½ tbsp. olive
dressing dressing oil based oil based oil based
1 cup low fat salad dressing salad dressing salad dressing
milk 1 cup low fat 1 cup low fat 1 cup low fat
milk milk milk
DAY 4
Body 141-150 151-160 161+ 181-200 200+
/Meal
fat fat fat
Breakfast ½ cup skim milk ½ cup skim milk ½ cup skim ½ cup skim ½ cup skim
1 scoop whey 1 scoop whey milk milk milk
protein powder protein powder 1 scoop whey 1 scoop whey 1 scoop whey
¾ cup low-fat ¾ cup low-fat protein protein protein
Greek yogurt Greek yogurt powder powder powder
2 cups frozen 2 cups frozen ¾ cup low-fat ¾ cup low-fat ¾ cup low-fat
strawberries strawberries Greek yogurt Greek yogurt Greek yogurt
¼ cup ground ¼ cup ground 2 cups frozen 2 cups frozen 2 cups frozen
oats oats strawberries strawberries strawberries
2 ½ tbsp. ground 2 ½ tbsp. ¼ cup ground ¼ cup ground ¼ cup ground
flaxseeds ground oats oats oats
1-2 ice cubes flaxseeds 2 ½ tbsp. 2 ½ tbsp. 3 ½ tbsp.
1-2 ice cubes ground ground ground
flaxseeds flaxseeds flaxseeds
1-2 ice cubes 1-2 ice cubes 1-2 ice cubes
Mid ½ can of tuna ½ can of tuna 1 can of tuna 1 can of tuna 1 can of tuna
Morning 1 small whole 1 small whole 1 cup spinach 1 cup spinach 1 cup spinach
wheat tortilla wheat tortilla leaves leaves leaves
1 cup spinach 1 cup spinach 1 cup 1 cup 1 small whole
leaves leaves strawberries strawberries wheat tortilla
1 tbsp. slivered 1 tbsp. slivered 2 tbsp. 3.5 tbsp. 1 cup
almonds almonds slivered slivered strawberries
almonds almonds 3.5 tbsp.
slivered
almonds

Lunch 7 oz. canned salmon 7 oz. canned 7 oz. canned 7 oz. canned 7 oz. canned
1 tbsp. olive oil salmon salmon salmon salmon
½ diced onion 1 tbsp. olive oil 1 tbsp. olive oil 1 tbsp. olive oil 1 tbsp. olive oil
1 cup spinach leaves ½ diced onion ½ diced onion ½ diced onion ½ diced onion
½ cup cherry 1 cup spinach 1 cup spinach 1 cup spinach 1 cup spinach
tomatoes leaves leaves leaves leaves
1 orange ½ cup cherry ½ cup cherry ½ cup cherry ½ cup cherry
tomatoes tomatoes tomatoes tomatoes
1 orange 1 orange 1 orange 1 orange

Mid- 3 scrambled egg 3 scrambled 3 scrambled 9 scrambled 9 scrambled

Afternoon whites egg whites egg whites egg whites egg whites
1 small pita 1 small pita 1 tbsp. olive oil 1 tbsp. olive oil 1 tbsp. olive oil
¼ cup salsa ¼ cup salsa 1 small pita 1 small pita 1 small pita
¼ cup salsa ¼ cup salsa ¼ cup salsa
Dinner 5 oz. salmon 6 oz. salmon 6 oz. salmon 6 oz. salmon 6 oz. salmon
2 cups steamed 2 cups steamed 2 cups 2 cups 2 cups
green beans green beans steamed steamed steamed
Balsamic vinegar Balsamic green beans green beans green beans
vinegar Balsamic Balsamic Balsamic
vinegar vinegar vinegar
DAY 5
Body 141-150 151-160 161+ 181-200 200+
/Meal
fat fat fat
Breakfast
1 ¾ cup bran 1 ¾ cup bran 1 ¾ cup bran 1 ¾ cup bran 1 ¾ cup bran
cereal cereal cereal cereal cereal
1 cup skim milk 1 cup skim 1 cup skim 1 cup skim 1 cup skim
1 cup milk milk milk milk
raspberries 1 cup 1 cup 1 cup 1 cup
4 tbsp. slivered raspberries raspberries raspberries raspberries
almonds 4 tbsp. 4 tbsp. 4 tbsp. 6 tbsp.
1 scoop whey slivered slivered slivered slivered
protein powder almonds almonds almonds almonds
1 scoop whey 1 scoop 1 scoop 1 scoop
protein whey protein whey protein whey protein
powder powder powder powder
1 apple 1 apple ½ apple ½ apple 1 large apple
½ tbsp. almond ½ tbsp. almond 1 tbsp. almond 1 ½ tbsp. 1 tbsp. dried
butter butter butter almond butter cranberries
1 ½ tbsp.
almond butter
Lunch 5 oz grilled 5 oz grilled 5 oz grilled 5 oz grilled 5 oz grilled

broccoli broccoli broccoli broccoli broccoli
1 ½ tbsp. olive oil 1 ½ tbsp. olive 1 ½ tbsp. olive 1 ½ tbsp. olive 1 ½ tbsp. olive
1 tbsp. lemon oil oil oil oil
juice 1 tbsp. lemon 1 tbsp. lemon 1 tbsp. lemon 1 tbsp. lemon
¾ cup grapes juice juice juice juice
¾ cup grapes ¾ cup grapes ¾ cup grapes ¾ cup grapes
Mid-
Afternoon ½ cup cottage ½ cup cottage ½ cup cottage ½ cup cottage ½ cup cottage
cheese cheese cheese cheese cheese
1 cup blackberries 1 cup 1 cup 1 cup 1 cup
blackberries blackberries blackberries blackberries
¼ cup dried ¼ cup dried ¼ cup dried
unsweetened unsweetened unsweetened
coconut coconut coconut
1 scoop 1 scoop
protein protein
powder powder
1 cup steamed 2 cup steamed 2 cup 2 cup 2 cup
cauliflower cauliflower steamed steamed steamed
½ cup steamed 1 cup steamed cauliflower cauliflower cauliflower
carrots carrots 1 cup steamed 1 cup steamed 1 cup steamed
1 tbsp. olive oil 2 oz. low fat carrots carrots carrots
1 tbsp. slivered cheddar cheese 2 oz. low fat 2 oz. low fat 2 oz. low fat
almonds 1 tbsp. olive oil cheddar cheddar cheddar
2 tbsp. slivered cheese cheese cheese
almonds 1 tbsp. olive oil 1 tbsp. olive oil 1 tbsp. olive oil
2 tbsp. 2 tbsp. 2 tbsp.
slivered slivered slivered
almonds almonds almonds

DAY 6
Body 141-150 151-160 161+ 181-200 200+
/Meal
fat fat fat
Breakfast 8 egg whites 8 egg whites 8 egg whites 8 egg whites 8 egg whites
2 tsp. olive oil 2 tsp. olive oil 2 tsp. olive oil 2 tsp. olive oil 4 tsp. olive oil
1 diced tomato 1 diced tomato 1 diced 1 diced 1 diced
¼ sliced onions ¼ sliced onions tomato tomato tomato
½ cup dry oats ½ cup dry oats ¼ sliced ¼ sliced ¼ sliced
(cooked) (cooked) onions onions onions
1 cup blueberries 1 cup ½ cup dry oats ½ cup dry oats ½ cup dry oats
1 tbsp. blueberries (cooked) (cooked) (cooked)
unsweetened 1 tbsp. 1 cup 1 cup 1 cup
dried coconut unsweetened blueberries blueberries blueberries
flakes dried coconut 1 tbsp. 1 tbsp. 1 tbsp.
flakes unsweetened unsweetened unsweetened
dried coconut dried coconut dried coconut
flakes flakes flakes
Mid ½ scoop whey ½ scoop whey 1 scoop whey 1 scoop whey 1 scoop whey
Morning protein powder protein powder protein protein protein
(with water) (with water) powder (with powder (with powder (with
1 banana 1 banana water) water) water)
½ banana ½ banana 1 banana
½ tbsp. natural ½ tbsp. natural
peanut butter peanut butter 1 tbsp. natural 1 ½ tbsp. 1 ½ tbsp.
peanut butter natural peanut natural peanut
butter butter
1/8 cup
ground oats
Lunch 5 oz grilled lean 5 oz grilled lean 5 oz grilled 5 oz grilled 5 oz grilled

steak steak lean steak lean steak lean steak
1 cup spinach 1 cup spinach 1 cup spinach 1 cup spinach 1 cup spinach
leaves leaves leaves leaves leaves
Brussels sprouts Brussels sprouts Brussels Brussels Brussels
1 tbsp. olive oil 1 tbsp. olive oil sprouts sprouts sprouts
1 cup raspberries 1 cup 1 tbsp. olive oil 1 tbsp. olive oil 1 tbsp. olive oil
raspberries 1 cup 1 cup 1 cup
raspberries raspberries raspberries
Mid- ½ scoop whey ½ scoop whey ½ scoop whey 1 scoop whey 1 scoop whey
Afternoon protein powder protein powder protein protein protein
with water with water powder with powder with 1 powder with 1
1 pear 1 pear water cup milk cup milk
1 pear 1 pear 1 pear
1 ½ tbsp. 1 ½ tbsp. 1 ½ tbsp.
natural natural natural
almond butter almond butter almond butter
shrimp shrimp shrimp shrimp shrimp
2 tbsp. olive oil 3 tbsp. olive oil 3 tbsp. olive 3 tbsp. olive 3 tbsp. olive
1 cup spinach 1 cup spinach oil oil oil
leaves leaves 1 cup spinach 1 cup spinach 1 cup spinach
1 cup cherry 1 cup cherry leaves leaves leaves
tomatoes tomatoes 1 cup cherry 1 cup cherry 1 cup cherry
¼ cup baby corn 1/2 cup baby tomatoes tomatoes tomatoes
corn 1/2 cup baby 1/2 cup baby 1/2 cup baby
corn corn corn
DAY 7
Body 141-150 151-160 161+ 181-200 200+
/Meal
fat fat fat
Breakfast 1 cup low-fat 1 cup low-fat 1 cup low-fat 1 cup low-fat 1 cup low-fat
cottage cheese cottage cheese cottage cottage cottage
1 orange 1 orange cheese cheese cheese
2 kiwi 2 kiwi 1 orange 1 orange 1 orange
1/3 cup dried 1/3 cup dried 2 kiwi 2 kiwi 2 kiwi
unsweetened unsweetened 1/3 cup dried 1/3 cup dried ½ cup dried
coconut coconut unsweetened unsweetened unsweetened
1 cup skim milk 1 cup skim milk coconut coconut coconut
1 cup skim 1 cup skim 1 cup skim
milk milk milk
Mid 2 ½ oz. low fat 2 ½ oz. low fat 4 oz. low fat 4 oz. low fat 4 oz. low fat
Morning cheddar cheese cheddar cheese cheddar cheddar cheddar
slices slices cheese slices cheese slices cheese slices
1 apple 1 apple 1 apple 1 apple 1 apple
6 almonds 1 banana
6 almonds
Lunch 6 oz. grilled 6 oz. grilled 6 oz. grilled 6 oz. grilled 6 oz. grilled
shrimp shrimp shrimp shrimp shrimp
1 cup kale 1 cup kale 1 cup kale 1 cup kale 1 cup kale
1 red pepper, 1 red pepper, 1 red pepper, 1 red pepper, 1 red pepper,
sliced sliced sliced sliced sliced
½ cup carrots, ½ cup carrots, ½ cup carrots, ½ cup carrots, ½ cup carrots,
½ cucumber, ½ cucumber, ½ cucumber, ½ cucumber, ½ cucumber,
1 ¾ tbsp. olive oil 1 ¾ tbsp. olive 1 ¾ tbsp. olive 1 ¾ tbsp. olive 1 ¾ tbsp. olive
salad dressing oil salad oil salad oil salad oil salad
1 peach dressing dressing dressing dressing
1 peach 1 peach 1 peach 1 peach
Mid- ½ cup fat-free ½ cup fat-free ½ cup fat-free 2 cups fat-free 2 cups fat-free
Afternoon Greek yogurt Greek yogurt Greek yogurt Greek yogurt Greek yogurt
¾ cup bran cereal ¾ cup bran ¾ cup bran ¾ cup bran ¾ cup bran
cereal cereal cereal cereal
2 tbsp. 2 tbsp. 2 tbsp.
slivered slivered slivered
almonds almonds almonds
Dinner 3 oz. lean steak 4 oz. lean steak 4 oz. lean 4 oz. lean 4 oz. lean
1 tbsp. olive oil 1 ½ tbsp. olive steak steak steak
1/2 oz. low fat oil 1 ½ tbsp. olive 1 ½ tbsp. olive 1 ½ tbsp. olive
cheddar cheese 1/2 oz. low fat oil oil oil
2 cups steamed cheddar cheese 1/2 oz. low fat 1/2 oz. low fat 1/2 oz. low fat
broccoli 2 cups steamed cheddar cheddar cheddar
broccoli cheese cheese cheese
½ cup 2 cups 2 cups 2 cups
raspberries steamed steamed steamed
broccoli broccoli broccoli
½ cup ½ cup ½ cup
raspberries raspberries raspberries
Food List -‐ Choose Your Favs
Proteins Carbohydrates Vegetables
Chicken breast Sweet potato Broccoli
Turkey breast Yams Asparagus
Lean ground turkey Squash Lettuce
Swordfish Pumpkin Carrots
Orange roughy Steamed brown rice Cauliflower
Haddock Steamed wild rice Green beans
Salmon Pasta Green peppers
Tuna Oatmeal Mushrooms
Crab Barley Spinach
Lobster Beans Tomato
Shrimp Kidney beans Peas
Top round steak Corn Brussels sprouts
Top sirloin steak Strawberries Artichoke
Lean ground beef Melon Cabbage
Buffalo Apple Celery
Lean ham Orange Zucchini
Egg whites or substitutes Fat-‐free yogurt Cucumber
Trout Whole-‐wheat bread Onion
Low-‐fat cottage cheese Berries
Wild-‐game meat

Vegetarian Proteins
Fats Fats and Foods to Avoid
and Cut Out NOW!
Tempeh Avocado Soda Pop
Seitan Sunflower seeds Juice
Tofu Pumpkin seeds Energy Drinks
Texturized vegetable protein Cold-‐water fish Frozen Dinner
Soy foods Natural peanut butter Fried Foods
Veggie burgers Low-‐fat cheese Candy, Sweets Junk Food
Low-‐fat salad dressing Take Out
Low-‐sodium nuts Fried foods
Olives and olive oil Whole Fat Dairy Products
Safflower oil Packages Foods
Canola oil Processed Foods
Sunflower oil Alcohol
Flax seed oil

HOW TO REACH FUNK ROBERTS
SOCIAL MEDIA
Funk Roberts Fitness Blog : http://www.funkrobertsfitness.com
MMA Strength & Conditioning Workouts : http://www.funkmma.com
YouTube : http://www.youtube.com/user/marcroops?feature=mhee
Facebook : https://www.facebook.com/funkrobertsfitness
Twitter : @FunkMMA
Other Programs
Funk Roberts Spartan Training System 10 Week Program: http://www.10weekfatloss.com
Funk Flex Elite Strength and Conditioning for Combat Athletes: http://www.funkflexmmaworkouts.com
Funk Flex Heavy Bag Conditioning Program: http://www.funkflexheavybag.com
Funk 6-Week Jump Training Program: http://www.funkjumptraining.com

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FITNESS

Use My Step-by-Step 7-Day Meal Plan to JUMP START Your

If you have been sedentary and are unaccustomed to vigorous exercise,

[ 7-Day Express “DONE FOR YOU”

The key is using clean eating to help kick

Here is a sample 7-day meal plan that you

Body 141-150 151-160 161-180 181-200 200+

Body 141-150 151-160 161+ 181-200 200+

Body 141-150 151-160 161+ 181-200 200+

Breakfast 1 ½ scoops 1 ½ scoops 1 ½ scoops 1 ½ scoops 1 ½ scoops

Mid- 3 scrambled egg 3 scrambled 3 scrambled 9 scrambled 9 scrambled

Lunch 5 oz grilled 5 oz grilled 5 oz grilled 5 oz grilled 5 oz grilled

Lunch 5 oz grilled lean 5 oz grilled lean 5 oz grilled 5 oz grilled 5 oz grilled

MMA Strength & Conditioning Workouts : http://www.funkmma.com

Funk Flex Heavy Bag Conditioning Program: http://www.funkflexheavybag.com

Funk 6-Week Jump Training Program: http://www.funkjumptraining.com

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