TurboFire Quick Start

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This is the 5 day jump start diet that comes with the TurboFire workout program! This diet plan is meant to be followed for no more than 5 days. This is going to get you focused and on point with your diet and shed some immediate pounds!

DAY 1

Breakfast: Turkey Bacon Breakfast Sandwich
– 1 slice low fat turkey bacon
– 2 slices whole wheat toast
– 1 egg, scrambled or poached
– 1/2 tomato sliced

Snack 1
– 1/2 medium banana
– 7 walnut halves

Lunch: Tuna Salad
– 3 cups of mixed greens
– 4 oz. water-packed tuna (drained)
– 5 cherry tomatoes
– 1 stalk chopped celery
– 3 scallions diced
– 2 Tbsp. clean eating ranch dressing
– 1 cup of green tea

Snack 2
– One serving Shakeology
– 8-16 oz. water
– 1/2 tbsp. almond butter
– Mix in blender with ice

Dinner: Honey Dijon Chicken w/ Steamed Garlic-Parmesan Broccoli
– Four 6 oz. chicken breast halves
– 1/3 cup Dijon mustard
– 3 Tbsp. honey
– 1 Tbsp. parsley flakes, salt to taste
– 4 cups broccoli
– 4 Tbsp. Parmesan cheese, garlic salt to taste
Directions: Mix Dijon mustard with honey, add parsley flakes and salt. Coat a 6oz chicken breast half in the mixture. Cook on a grill for about 7 minutes on each side (or until fully cooked). Steam 4 cups of frozen or fresh broccoli and top with 1 Tbsp. olive oil, 2 tsp. garlic salt and 4 Tbsp. Parmesan cheese. Makes 4 servings.

Day 1 Nutrient Count:
• Calories: 1,183
• Total Fat: 41 g
• Protein: 107 g
• Carbs: 101 g
• Fiber: 16.5 g

 DAY 2

 Breakfast: Melon and Yogurt

– 6 oz. low-fat strawberry yogurt
– 3/4 cup cubed cantaloupe
– 1 tsp. honey

Snack 1
– Shakeology
– 8-16 oz. water
– 2 tsp. peanut butter
– Mix in blender

Lunch: Turkey Avocado Wrap
– 3 slices turkey breast (4oz)
– 1 whole wheat tortilla
– 1/2 tomato diced
– 1/4 avocado sliced
– 3 lettuce leaves or a handful of mixed greens
– 1 Tbsp. clean eating Italian dressing

Snack 2
– 1 Tbsp. peanut butter, spread across 2 celery sticks
– Top with 15 raisins.

Dinner: Grilled Teriyaki Salmon with Ginger Rice and Bok Choy
– two 4 oz. pieces of wild salmon, without skin
– 3 Tbsp. teriyaki marinade or sauce
– 2 pineapple rings
– 1 garlic clove
– 1 medium head of bok choy
– 1/2 tsp. sesame oil
– 1/3 cup of brown rice
– 1 tsp. powdered ginger
Directions: Marinate the salmon in teriyaki overnight, or for an hour before grilling. Grill the salmon for 5 minutes on each side. Place pineapple slices on the grill for 2 minutes and sear. Add rice, 2/3 cup of water, and 1 tsp. powdered ginger into a rice cooker or saucepan. Cook on low heat until rice is tender. Meanwhile, spritz nonstick cooking spray and 1/2 tsp. sesame oil into frying pan.
Sauté 1 garlic clove and the bok choy until soft, yet still crisp.

Day 2 Nutrient Count
• Calories: 1,193
• Total Fat: 33 g
• Protein: 79 g
• Carbs: 155 g
• Fiber: 15 g

DAY 3

Breakfast: Pineapple and Cottage Cheese
– 8-16 oz. low-fat cottage cheese
– 2 pineapple rings, canned in juice, drained or fresh

Snack 1
– 1 zucchini, cut lengthwise
– 1 large carrot, cut into spears
– 2 Tbsp. clean eating ranch dressing

Lunch: Loaded Baked Potato
– 1 medium baked potato
– 1 Tbsp. low-fat sour cream
– 1 scallion diced
– 1 slice of turkey bacon, cooked and crumbled
– 1 slice of low-fat cheese

Snack 2
– 1/2 cup of strawberries
– Shakeology
– 1 cup nonfat milk (almond or soy is acceptable) Add water to taste

Dinner: Chicken Tacos with Beans and Quinoa
– Two 6-oz. chicken breasts, grilled and then diced
– 5 Tbsp. pico de gallo
– 1Tbsp. low-fat sour cream
– 4 small whole wheat flour tortillas
– 1/2 avocado peeled and sliced
– 5 sprigs fresh cilantro
– 2 cups of black beans cooked, 2 1/2 cups of quinoa cooked
Directions: Assemble chicken taco ingredients on tortillas. Top with avocado slices. Serve with 1/2 cup of black beans and 1/3 cup of cooked quinoa, seasoned with cilantro, salt and pepper. Makes 4 servings.

Day 3 Nutrient Count
• Calories: 1,211
• Total Fat: 17.5 g
• Protein: 101 g
• Carbs: 164 g
• Fiber: 25.5 g

DAY 4

Breakfast: Pb & Banana Shakeology
– 1/2 medium banana
– 2 tsp. peanut butter
– 1 scoop of Chocolate Shakeology
– 8-16 oz. water, ice as needed

Snack 1
– 1 medium apple
– 1 Tbsp. almond butter

Lunch: Egg salad Wrap
– 2 hard-boiled eggs, yolk removed from one
– 1/4 cup of low-fat cottage cheese
– Whole wheat tortilla
– 1 Tbsp. Dijon mustard
– 1/2 tsp. of either dried dill or tarragon, salt and pepper to taste
Directions: Chop up hard-boiled eggs and mix with cottage cheese, mustard, salt, pepper, and herbs. Place onto tortilla and wrap up. Serve with 2 cups mixed greens, 1 sliced Roma tomato, and 1 tsp. balsamic vinegar. Toss all ingredients.

Snack 2
– 10 raw almonds, 1 medium orange

Dinner: Steak, Spinach and Baked Potato
– two 4 oz. grass fed beef steaks – Lean cuts like loin, flank, or skirt
– 1 Tbsp. soy sauce
– 1 Tbsp. black pepper
– 1 garlic clove, crushed for the marinade, red pepper flakes (optional)
– 12 oz. bag of fresh chopped spinach
– 1 garlic crushed clove
– 3 Tbsp. low-fat sour cream
– 2 Tbsp. Parmesan cheese
– 1 medium baked potato cut in half

Directions: Marinate steak an hour before grilling or overnight, in soy sauce, black pepper, crushed garlic, and red pepper flakes (optional). Grill steak to desired doneness. For the spinach, cook in a saucepan with 1/2 cup of water, stirring often. After 3 minutes of simmering, add sour cream, garlic, and Parmesan. Cook for another 2 minutes. Serve steak and spinach with 1/2 of a baked potato.

Day 4 Nutrient Count

• Calories: 1202
• Total Fat: 43 g
• Protein: 86 g
• Carbs: 135 g
• Fiber: 22 g

DAY 5

Breakfast: Strawberry Waffle and Sausage
– 1 whole wheat waffle
– 1 tsp. strawberry preserves
– 2 turkey sausage link

Snack 1
– 1/2 medium banana
– 1/2 cup nonfat milk
– 1 scoop Shakeology
– 1/2 cup of water, ice as needed

Lunch: Chicken and Hummus Pita

– 3 oz. broiled or grilled chicken, sliced thinly
– 1 Tbsp. hummus
– 1/2 cup of alfalfa sprouts
– 2 slices of tomato
– 3 slices of cucumber
– 1/2 6-inchwhole wheat pita
Salad: mixed greens, 1 carrot, 1 celery, tsp. balsamic vinegar
Directions: Assemble all ingredients inside the pita. Serve with a small green salad of two cups lettuce topped with 1 shredded carrot and 1 diced celery stalk. For dressing, use 1 tsp. balsamic vinegar or bottled low-calorie dressing.

Snack 2
– 1 cucumber
– 1 red bell pepper cut into slices
– 1 oz. low-fat cheddar cheese

Dinner: Rosemary Pork Chop with Peas and Wild Rice
– Two 4oz. pieces lean, boneless pork loin chop,
– 2 Tbsp. rosemary
– 1/2 tsp. olive oil
– 1 cup peas
– 1/3 cup wild rice
Directions: Marinate pork chops in rosemary, olive oil, salt and pepper. Broil or grill the pork. Serve with cooked wild rice and steamed peas.

Day 5 Nutrient Count
• Calories: 1,190
• Total Fat 32 g
• Protein: 102 g
• Carbs: 132 g
• Fiber: 19 g

Be sure to weigh yourself BEFORE you start your quickstart & AFTER! Once you have completed this quickstart, continue to choose healthy meals and incorporate healthy portion sizes of complex carbohydrates.

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  1. Pingback: Clean Eating Challenge |

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