http://www.trainwithdave.com This is a sample 30 day meal plan from my Personal Training weightloss manual - "The Healthiest Weight Loss Solution Personal Training Manual!" http://www.trainwith...
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You might not have heard of the ketogenic diet yet, but you will! Also called the Keto Diet, this diet is a very low carb, moderate protein, and high fat diet. The plan calls for 75 percent fat, 20 percent protein, and only 5 percent carbohydrates ea
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Meal plans for working out at the gym
CENTURY TUNA SUPERBODS 2014 MEAL CALENDAR st
Supplement your 1 Week of our Workout Challenge with this healthy meal plan by US Certified Fitness Nutritionist-Chef and Weight Loss Consultant, Nadine Tengco!
WEEK 1 *Pre-breakfast
BREAKFAST
DAY 1
DAY 2
Lemon water
Lemon water
Arroz a la Century Tuna 1 glass Tanglad water
*Mid- AM Snack
LUNCH
Boiled Saging na saba Chicken with Mushrooms Roasted Vegetable Medley
Bangusilog (w/ Banana Blossom rice) 1 glass Tanglad water
Century Tuna and Vegetable Omelette Asian rice 1 glass Tanglad water Pineapple Basil Drink Fish Kebabs
Spring vegetable Stir-fry
Tropical fruit salad 1 glass Tanglad water
1 glass Tanglad water
*Mid-PM Snack Papaya-Banana Smoothie
Tuna Maki
1 glass Tanglad water
Hi-fiber Fried Bananas
Tortang Talong Longsilog Asian rice 1 glass Tanglad water
1 glass Tanglad water
Century Tuna Sisig rice 1 glass Tanglad water
Rice Crackers
1 small sized boiled sweet potato
Boiled Saging na saba
Spicy chicken satay
Char-grilled Salmon with Mango Salsa
Garlic and Soy Grilled chops
Grilled Vegetable Salad
Sesame Spinach
Spring vegetable stir-fry
1 glass Tanglad water
Pomelo Wedges
DAY 7 Lemon water
Tapsilog 1 glass Tanglad water
Tropical Fruit Salad
Tilapia with Spinach
1 glass Tanglad water
1 glass Tanglad water
Tropical Smoothie
Papaya-Banana smoothie
1 glass Tanglad water
60z Taho and 68pcs Sago Balls
1 cup Salabat
DINNER Coconut Fish with Rice Noodles
Nilagang baka 1 cup Salabat
*Pre-bedtime Drink
Belly trimmer
Belly trimmer
Savoury chicken sauté Sweet Potato and Broccoli stir-fry
Belly trimmer
Banana Blossom Burger Beef and Sweet Potato Casserole
Banana Blossom rice 1 glass Tanglad water
Belly trimmer
Belly trimmer
Ginger fish packet Vegetable chowfan 1 cup Salabat
Belly trimmer
Nilagang Baboy at Manok 1 cup Salabat
Belly Trimmer (*) Optional Only
CENTURY TUNA SUPERBODS 2014 MEAL CALENDAR Down to your 2
nd
week of our Workout Challenge! Don’t forget to also keep track with this healthy meal plan by US Certifi ed Fitness Nutritionist-Chef and
Weight Loss Consultant, Nadine Tengco!
WEEK 2 *Pre-breakfast
DAY 8
DAY 9
DAY 10
Lemon water
Lemon water
Lemon water
Adsilog
BREAKFAST
*Mid- AM Snack
1 glass Tanglad water
1 glass Tanglad water
Pomelo
Tropical Smoothie
Grilled stuffed Squid Chayote Salad
LUNCH
Dreamy Apple sauce 1 glass Tanglad water
*Mid-PM Snack
DINNER
Tuna Avocado Salad
Hainanese Chicken rice 1 cup Salabat
*Pre-bedtime Drink
Seafood and Veggie Rice
Belly trimmer
Grilled Fish with Salsa Roasted Vegetables 1 glass Tanglad water 5-6pcs Tuna/Salmon
Thai Shrimp Roll 1 cup Salabat
Belly trimmer
Century Tuna and Egg Sarciado
DAY 11
DAY 12
DAY 13
Lemon water
Lemon water
Lemon water
Longganisa Hash and Scrambled Eggs Basic Chowfan
1 glass Tanglad water Pomelo Wedges
1 glass Tanglad water Tuna Maki
DAY 14 Lemon water
Tortang Talong Tocilog 1 glass Tanglad water Boiled Saging na Saba
Bangusilog 1 glass Tanglad water
Cooked Corn
Asian Rice 1 glass Tanglad water Fruit Salad
Sneaky Burger Mango Stuffed Chicken with Vegetables 1 glass Tanglad water High-Fiber Fried Bananas Braised Chicken with Spinach Vegetable Chowfan Picole Healthy Ice pops: Juicy Pop flavours only
Belly trimmer
Century TunaSalsa Rice
Pinoy Steak with Bokchoy
Garlic Bokchoy 1 glass Tanglad water Papaya-Banana Smoothie Rice-Stuffed Chicken Fillets Broccoli and Leek Soup
Chayote Salad 1 glass Tanglad water
Tuna Rice Cakes
Congee with Meatballs 1 cup Salabat
1 cup Salabat
Belly trimmer
Century Tuna Kilawin
Belly trimmer
1 glass Tanglad water 6oz Taho and 6-8 S ago Balls Lemongrass Chicken Barbeque Vegetable Chowfan 1 cup Salabat
Belly trimmer
Spicy Pear Salsa Grilled Vegetable Salad 1 glass Tanglad water Curried Tuna and Mango cakes
Cilantro Chicken Noodles 1 cup Salabat
Belly Trimmer (*) Optional Only
CENTURY TUNA SUPERBODS 2014 MEAL CALENDAR rd
3 Week to stay healthy and fit! Here are fresh meals to supplement your weekly workout specially p repared by US Certified Fitness Nutritionist-Chef and Weight Loss Consultant, Nadine Tengco!
Grilled Salmon Kebab Grilled Vegetable Salad 1 glass Tanglad water
Belly trimmer
Belly trimmer
1 glass Tanglad water Tropical Fruit Salad
Spicy Asian Shrimp Roasted Eggplant and Peppers 1 glass Tanglad water
Tuna Hash Brown
Banana Puto
Chicken Chopseuy
Pork Spring Rolls
Vegetable Chowfan 1 cup Salabat
*Pre-bedtime Drink
Crunchy Tofu Steak with Mushrooms
Belly trimmer
Pumpkin Spice Custard
DAY 19
DAY 20
Lemon water
Lemon water
Baked Century Tuna Frittata Asian Rice 1 glass Tanglad water Cooked Corn
Spring Vegetable Stir-Fry 1 glass Tanglad water
Lemon water
Chicken Tocsilog
1 glass Tanglad water
1 glass Tanglad water
1 Orange + 6-8 pcs Almonds
Picole Healthy Ice Pops
Century Tuna Spring Rolls
Bangus with Banana Blossom Ceviche
Garlic Steak
1 glass Tanglad water
1 glass Tanglad water
High-Fiber Fried Bananas
6oz Taho and 6-8 pcs Sago Balls
Boiled Saging na Saba
Cabbage Rolls
Fragrant Chicken Stew
Century Tuna Tacos
1 cup Salabat
1 cup Salabat Belly trimmer
Korean Style Steak and Eggs
DAY 21
Belly trimmer
1 cup Salabat Belly trimmer
1 cup Salabat
Belly Trimmer (*) Optional Only
CENTURY TUNA SUPERBODS 2014 MEAL CALENDAR TH
4 Week to stay healthy and fit! Here are fresh meals to supplement your weekly workout specially prepared by US Certified Fitness Nutritionist-Chef and Weight Loss Consultant, Nadine Tengco!
WEEK 4 *Pre-breakfast
DAY 22
DAY 23
Lemon water
Lemon water
Bangus Steak Poached Egg
BREAKFAST
*Mid- AM Snack
LUNCH
Savoury Century Tuna Pancakes
DAY 24
DAY 25
DAY 26
DAY 27
Lemon water
Lemon water
Lemon water
Lemon water
Tapsilog
Arroz a la Century Tuna
Corned Century Tuna Omelette
Vegetable Chowfan
Poached Egg
Vegetable Chowfan
1 glass Tanglad water
1 glass Tanglad water
1 glass Tanglad water
Pomelo Wedges
Boiled Saging na Saba
Asian Salad 1 glass Tanglad water
1 glass Tanglad water
1 glass Tanglad water
Tropical Fruit Salad
Dreamy Applesauce
Pineapple Basil Drink
Apple Wedges and 4-6pcs Almonds
Grilled Fish with Chili Tomato Jam
Lumpiang Hubad
Cilantro Lime Shrimp Skewers
Grilled Vegetable Salad 1 glass Tanglad water
*Mid-PM Snack
DINNER
Tuna Croquettes
Chicken Squash Soup 1 cup Salabat
*Pre-bedtime Drink
Belly trimmer
Tropical Smoothie
Pork Rib Soup 1 cup Salabat
Belly trimmer
Adsilog
1 glass Tanglad water
Espresso Custard
Chicken Noodle Soup 1 cup Salabat
Belly trimmer
Picole Healthy Ice Pops
Assian Coleslaw
1 glass Tanglad water
1 glass Tanglad water
Tuna Rice Cakes
Hi-Fiber Fried Bananas
Minestrone 1 cup Salabat
Belly trimmer
Lemon water
Pork Hash
1 glass Tanglad water
Thai Beef Salad
DAY 28
Chinese Chicken Salad 1 glass Tanglad water
Tropical Smoothie
Nilagang Baboy at Manok
Century Tuna Char Kway Teow
1 cup Salabat
1 cup Salabat
Belly trimmer
Belly trimmer
Basic Chowfan 1 glass Tanglad water Boiled Saging na Saba Chicken with Mushrooms Roasted Vegetable Medley 1 glass Tanglad water
6oz Taho and 6-8pcs Sago Balls
Chicken with Ampalaya Cauliflower Rice Deluxe 1 cup Salabat Belly Trimmer (*) Optional Only
CENTURY TUNA SUPERBODS 2014 MEAL CALENDAR TH
5 Week to stay healthy and fit! Here are fresh meals to supplement your weekly workout specially prepared by US Certified Fitness Nutritionist-Chef and Weight Loss Consultant, Nadine Tengco!
1 orange + 6-8 pcs. Almonds Asian Tuna Cakes Asian Noodle Salad
DINNER 1 cup Salabat
1 cup Salabat 1 cup Salabat
*Pre-bedtime Drink
Belly trimmer
Belly trimmer
Belly trimmer
Poached Egg 1 glass Tanglad water Pineapple Basil Drink Cajun Fish with Tropical Fruit Salsa
1 glass Tanglad water
Boiled Saging na Saba
Century Tuna Salad
1 glass Tanglad water
1 glass Tanglad water
Belly Trimmer
Pomelo Wedges
Beef with Peppers Chicken, Mango, and Papaya Salad
Grilled Eggplant with Garlic sauce 1 glass Tanglad water
Lemon water
Toasted Breaded Triangles
BREAKFAST 1 glass Tanglad water
DAY 35
Asian Chicken Salad Cucumber Salad
1 glass Tanglad water
1 glass Tanglad water
1 glass Tanglad water
Espresso Custard
6oz Taho and 68pcs Sago Balls
3-4 pcs Hakaw or Shrimp Dumplings
Tropical Fruit Smoothie
Braised Chicken with Leeks
Century Tuna Shepherd’s Pie
Beef Posole
Black Rice Salad Chicken Tandoori
1 cup Salabat
1 cup Salabat
1 cup Salabat
1 cup Salabat
Belly trimmer
Belly trimmer
Belly trimmer
Belly Trimmer (*) Optional Only
CENTURY TUNA SUPERBODS 2014 MEAL CALENDAR Last hurrah Superbods! Here’s the final meal plan by US Certified Fitness Nutritionist-Chef and W eight Loss Consultant, Nadine Tengco to complete your
Superbod Transformation!
WEEK 6 *Pre-breakfast
BREAKFAST
DAY 36
DAY 37
DAY 38
DAY 39
DAY 40
DAY 41
Lemon water
Lemon water
Lemon water
Lemon water
Lemon water
Beef Steak with Egg Vegetable Chowfan
Tortang Talong
Adsilog
Mexican Tuna Rice
Chicken Tocilog
Lemon water Chicken Fajita Omelette
Asian Rice
1 glass Tanglad water
*Mid- AM Snack
Boiled Kamote
Spicy Chicken Satay
LUNCH
Tuna Casserole
DINNER 1 cup Salabat
Belly trimmer
Century Corned Tuna Pandesal
1 glass Tanglad water
1 glass Tanglad water
1 glass Tanglad water
1 apple + 6pcs. Almonds
High fiber fried bananas
Picole Healthy Ice Pops
Dreamy Applesauce
1 glass Tanglad water Pineapple Basil Drink
Vietnamese Beef Stir Fry
Pork Barbeque
Chargrilled Salmon with Mango Salsa
Mediterranean Fish
Grilled Fish with Salsa
Cucumber Pepper Salad
Sesame Spinach
Sauteed Summer Vegetables
Roasted Vegetables
1 glass Tanglad water
1 glass Tanglad water
1 glass Tanglad water
1 glass Tanglad water
1 glass Tanglad water
Espresso Custard
Century Tuna dip with Vegetable Sticks
Fruit Balls
Tropical Salad
Stir-fry Chicken Asparagus
Banana Blossom Burger
Century Tuna Pastel
Zesty Mexican Soup
Vegetable Chowfan
Banana Blossom Rice
1 cup Salabat
1 cup Salabat
1 cup Salabat
1 cup Salabat
Belly trimmer
Belly trimmer
Belly trimmer
Belly Trimmer
1 glass Tanglad water
*Mid-PM Snack Banana Smoothie
Lemon water
1 glass Tanglad water
Grilled Vegetable Salad 1 glass Tanglad water
*Pre-bedtime Drink
Cauliflower Rice Deluxe
Vegetable Chowfan
DAY 43
Century Tuna Rice Cakes
Nilagang Baboy at Manok
1 cup Salabat
Belly trimmer
Century Tuna and Mango Mousse Toasted Bread Triangles