​Jenna Taylor Fitness
Fit for Life, Live it fully everyday!
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6 Day Slim Down
This plan maps out all 6 days for you, with meals and snacks portioned for optimal nutritional balance. You’ll jump-start your metabolism with healthy, tasty proteins combined with lots of dark green veggies and delicious fruits to maximize your weight loss results. This plan is PERFECT for your first week of your workout program.
>>>>>Don't have a program yet? That's ok hop on over here fill out the form so I can get to know you a little better and lets chat to find something that works for you and your lifestyle!
For these 6 days, your calories and your carbs will be more restricted. You will roughly eat 1,000 calories.
It may not feel like a lot of calories, and you may feel tired and lethargic or get headaches. Don’t be alarmed, as this is all very normal. You are cleaning out your system and retraining your body to use healthy, lean food as fuel. Stick with it! By Day 4, you will not only begin to feel different, you will also start to see the difference. At this point, you will also feel more energized and less hungry.
To help you over the first few days, follow these simple tips:
• Increase green salads at all meals, topped with low/no-calorie dressings, such as vinegar and mustard.
• Limit caffeine. While it will decrease your appetite in the short term, it will increase your hunger in the long term.
• Increase your water consumption to at least eight 8-oz. glasses per day.
• If you need more calories, select a 100-calorie snack from the snack list in the Bootylicious Food Plan.
DAY 1
Breakfast: Poached Egg and Asparagus One poached egg with 8 steamed asparagus spears, ½ medium grapefruit, and ½ toasted whole wheat English muffin.
Snack: ¾ cup cubed pineapple and 1 piece string cheese.
Lunch: Tuna Salad Combine 4 oz. water-packed white tuna, drained, with 1 tsp. mayonnaise. Scoop tuna salad onto a mixed green salad with 1 cup cucumber slices and 2 tomato slices.
Snack: 20 unsalted almonds.
Dinner: Lemon Chicken with Steamed Snap Peas Marinate a 6-oz. boneless, skinless chicken breast in lemon juice and 2 tsp. extra-virgin olive oil, and bake at 375° F for 20 to 25 minutes, or until cooked through. Serve with 1 cup steamed snap peas.
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DAY 2
Breakfast: High-Fiber Cereal In a cereal bowl, combine 2⁄3 cup high-fiber cereal and 1 cup skim milk.
Snack: 1 cup sliced strawberries with ½ cup 1% cottage cheese.
Lunch: Turkey, Avocado, and Arugula Salad Combine 3 oz. sliced turkey breast, ¼ avocado, and 1 cup arugula (washed and trimmed) with 1 tsp. Dijon mustard, 1 tsp. extra-virgin olive oil, and 2 tsp. vinegar.
Snack: 14 walnut halves.
Dinner: Herb-Grilled Tilapia with Broccoli Brush a 5-oz. tilapia fillet with 1 tsp. extra-virgin olive oil and season with salt, pepper, and ¼ cup fresh herbs (such as basil, rosemary, or thyme). Cover and let marinate in fridge. Grill tilapia 5 minutes per side, or until cooked through and grill-marked on both sides, then top with 2 Tbsp. salsa. Serve with 1 cup steamed broccoli florets and ½ cup cooked brown rice (men: 2⁄3 cup brown rice).
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DAY 3
Breakfast: Spicy Egg White and Mushroom Scramble In a nonstick skillet lightly coated with nonstick cooking spray, scramble 3 egg whites with ½ cup sliced white mushrooms. Sprinkle with Tabasco® sauce and 2 Tbsp. shredded cheddar cheese. Serve with 1 slice whole wheat toast.
Snack: 1 cup cubed watermelon and ½ cup low-fat plain yogurt.
Lunch: Shrimp Salad In a salad bowl, place 4 oz. grilled shrimp on bed of large mixed green salad (lettuce, peppers, and cucumbers) tossed with 2 Tbsp. balsamic vinegar, 1 tsp. extra-virgin olive oil, and 1 tsp. Dijon mustard.
Snack: 10 baby carrots and 6 celery sticks, with 2 Tbsp. hummus for dipping.
Dinner: Rotisserie Chicken and Spinach 4 oz. skinless rotisserie chicken breast, served with 2 cups spinach sautéed in 1 tsp. extra-virgin olive oil and minced garlic with a twist of lemon. Serve with salad greens topped with ¼ avocado and 1 sliced tomato, dressed with 1 tsp. extra-virgin olive oil and lemon.
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DAY 4
Breakfast: Egg White Omelet with Spinach and Salsa In a nonstick skillet coated with cooking spray, make an omelet with 3 egg whites, 1 cup chopped spinach, and 2 Tbsp. shredded mozzarella cheese. Serve with 1 Tbsp. salsa (mild or spicy, as desired) and ½ toasted whole wheat English muffin. (Men: add 1½ toasted whole wheat English muffin.)
Snack: 1 cup cubed watermelon and 1 piece string cheese.
Lunch: Grilled Chicken Breast 4 oz. grilled chicken breast , sliced, over a bed of mixed greens, drizzled with balsamic vinegar and 1 tsp. extra-virgin olive oil.
Snack: 2⁄3 cup shelled edamame.
Dinner: Broiled Halibut with Zucchini and Squash Medley A 6-oz. broiled halibut fillet served with 1 cup each sliced zucchini and squash, sautéed with 2 tsp. extra-virgin olive oil, 1 minced garlic clove, and salt and pepper (to taste)
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DAY 5
Breakfast: High-Fiber Cereal In a cereal bowl, combine 2⁄3 cup high-fiber cereal and 2⁄3 cup skim milk. Top with 2 Tbsp. sliced raw almonds.
Snack: ½ cup blueberries topped with 2 Tbsp. chopped raw walnuts.
Lunch: Julienne Turkey over Mixed Greens 4 oz. turkey breast, cut in matchsticks, served on a bed of 1 cup shredded romaine with 1 cup mesclun greens, ½ cup sliced raw mushrooms, 5 black olives, and ½ cup chopped cucumber, drizzled with 1 tsp. extra-virgin olive oil, 1 Tbsp. balsamic vinegar, and lemon (if desired).
Snack: 20 unsalted almonds and ½ sliced apple.
Dinner: Tofu and Broccoli Combine 4 oz. grilled firm tofu with 1 cup broccoli sautéed in 2 tsp. extra-virgin olive oil. Serve with a small mixed green salad drizzled with 2 Tbsp. balsamic vinegar.
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DAY 6
Breakfast: Green and White Omelet In a nonstick skillet lightly coated with nonstick cooking spray, 2⁄3 cup steamed spinach, and 2 Tbsp. shredded mozzarella. Sprinkle with Tabasco sauce for an extra kick. Serve with 1 slice whole wheat toast.
Snack: 10 frozen grapes and 2⁄3 cup 1% cottage cheese.
Lunch: Poached Chicken and Arugula Salad Place 4 oz. poached, sliced chicken breast on a bed of 1 cup arugula (washed and trimmed), 2 tomato slices, ¼ avocado, and 1 sliced cucumber. Drizzle with 1 Tbsp. balsamic vinegar and lemon (if desired).
Snack: 2⁄3 cup shelled edamame.
Dinner: Citrus-Baked Cod with Sautéed Green Beans Coat a 5-oz. cod fillet in lemon juice and 1 tsp. extra-virgin olive oil, and bake at 375° F for 12 to 15 minutes, or until cooked through. Serve with 1 cup green beans sautéed in 1 tsp. extra-virgin olive oil and minced garlic.
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***Any men that are interested in this 6 day slim down please contact me here as there are different measurements for men as you will need more calories.
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if you are looking for some support to get started on your health & fitness journey PLEASE email me at GetFitWithJenna@gmail.com or join my FREE 7 day Clean Eating and Fitness jump start Here
JOIN ME in my UPCOMING online Boot Camp HERE where I will share a lot more stuff like this and other tips that have helped me on my weight loss journey and loose 60 lbs THE HEALTHY WAY =)
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