Element 7 Nutrition Plan - Constant Contactfiles.constantcontact.com/d4128908401/d72c685d-132a-4659... · 2017-01-20 · ©2017 2 ELEMENT 7 NUTRITION PLAN Follow these simple steps

Element Strength & Fitness, LLC 2017 | WWW.ELEMENTSTRENGTHANDFITNESS.COM

Element 7

Nutrition Plan …CHANGE IS 7 DAYS AWAY…

www.elementstrengthandfitness.com ©2017

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ELEMENT 7 NUTRITION PLAN

Hope! Encouragement! Motivation!

As the inspiration of this 7-day program was unfolding, we kept focusing on the

recipe content. It’s important, right?! But a few things kept coming up time

and again. HOPE! It’s a critical ingredient for this recipe of change in your life.

Encouragement is another ingredient that is crucial for you to make a lasting

change. Motivation is always used in a recipe for success. When followed by

hope and encouragement, motivation will continue to be such a sweet after

taste.

Hope will prevail! Small daily action steps and making a positive change will be

your encouragement. The success after 7 days will motivate you to continue

your new healthy lifestyle.

You’ve taken a major first step and have a new outlook for a better you.

Following this program for 7 days is just the start for your desire to feel better,

look better, and simply live better.

You will gain a few things by staying on track for just 7 days. You’ll gain energy.

You’ll gain focus. You’ll gain a good daily habit. You’ll gain confidence in your

ability to make a positive change for yourself

and your family.

Yours in Health,

Jennifer & Sonya

http://www.elementstrengthandfitness.com/


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Follow these simple steps to a start your road to Success.

Step 1- Get excited! Results are 7 days away.

Step2- Clean out your refrigerator and pantry to make room for the good stuff.

Step3- Plan your menu. A daily menu is provided but you can customize it.

Step 4- Grocery shop. Don’t forget your checklist! (pages 18-19)

Step 5- Prep food.

Step 6- Purchase a food journal. Just a simple, small notebook is all you need.

Step 7- Morning of day 1 - weigh and measure yourself. Refer to page 21.



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Best Practices

Drink 6 to 8 ounces of water each morning prior to having coffee or breakfast.

Tip: Purchasing small water bottles will be more visually appealing and easy to measure for proper

consumption.

Track your food. Write it down before you consume it. You lose control if you record it after you eat.

You’re worth the time to be 100% accurate and accountable.

Hydrate. Measure your water intake. An average is ½ your body weight in ounces. Example: A

person who weighs 150 pounds needs 75 ounces of water per day. Purchasing a nice water bottle

that you like will entice you to drink more water.

Do Not Weigh yourself daily. Weigh and Measure the first day and on the 8th day. Obsessing about

the scale will derail you quickly. It takes the body a few days to figure out that you’re treating it

better.

Ask family and friends to keep you accountable and focused. Declaring your new goal will help you

stay on track. Stating your goal and desire publicly will increase your likelihood of achieving your

goal.

Don’t overthink the program and calorie consumption. This is a first step to getting started. Once

you’ve started, more information will come your way to help you continue your new lifestyle.

Eliminate sugar or artificial sweeteners on this plan. If you must have something, stick to stevia and

use it sparingly.

Avoid automatic pilot. Think about what you want to accomplish. That means stopping some of the

bad habits from your past. Avoid these tendencies to eliminate overeating and/or eating too fast.

No eating in front of the TV.

No eating at your desk in a rush.

No eating while distracted by kids, spouse and household chores.

Don’t Skip Meals!

Don’t snack on your kid’s meals. Those little bites can add up quickly.



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Note: DO NOT start the menu program without reading the program outline.

Refer to page 2.

Day 1

Meal Protein Carbs Fats Extras Added Instructions

1 ½ Cup Cottage Cheese

¼ Cup Berries

¼ Cup Pecans

2 2 oz. Slice Deli Meat

¼ Cup Sliced Strawberries

3

5 oz. Grilled Chicken

2 Cup Lettuce ¼ Cup Pico de Gallo ¼ Cup Fresh Salsa

2 Tbsp. Avocado

4 1 Boiled Egg

1 Cup Sliced Cucumber

5 Chicken Lime Stoup

See Full Recipe *make 2 servings to have on day 6.

6

Supplement Option for quicker fat loss. Keto OS


http://www.fitforever.pruvitnow.com/


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Day 2


½ Cup Greek Yogurt (Plane)

½ Cup Berries

1 Tbsp. Sliced Almonds

2

1 Medium Apple

3 4 oz. Deli Turkey

½ Cup Lettuce ½ Cup Cucumbers 1 Tomato Slice 1 Pineapple Slice

1 Tbsp. Feta Cheese 1 Tbsp. Olive Oil

Wrap veggies, cheese in the turkey slices & drizzle with olive oil. Serve with pineapple slice.

4

1 Grapefruit

8 Almonds

5

5oz Grilled Tilapia or White Fish

2 Cups Broccoli

1 Tbsp. Olive Oil

1 Lemon

Brush fish lightly with ½ olive oil and grill or broil. Squeeze fresh lemon on top. Sautee broccoli with ½ olive oil.

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Day 3


1

2 Whole Eggs 2 Slices Turkey Bacon

½ Small Avocado 1 Tsp Coconut Oil

Use coconut oil to cook eggs. Serve with turkey bacon and sliced avocado.

2

¼ Cup Berries

1 Baby Bell Cheese

3 4oz Deli Turkey, Diced

2 Cups Raw Spinach ½ Medium Apple, Diced

1 Tbsp. Feta Cheese 1 Tbsp. Olive Oil

1 Tbsp. Balsamic Vinegar

Combine olive oil and balsamic vinegar for dressing. Toss meat, apple and spinach together. Top with dressing.

4

1 Celery Stalk 6 Raisins

1 Tbsp. Peanut Butter

5 5oz Grilled Chicken

1 Cup Portabella Mushrooms ½ Cup Steamed Broccoli

1 Tbsp. Olive Oil

½ Tsp Minced Garlic

Combine olive oil and minced garlic in pan to sauté mushrooms. Serve grilled chicken & mushrooms with steamed broccoli.

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Day 4


1 5 Egg Whites

1 ½ Cup Veggies (mushrooms, kale, broccoli, onion, tomato) ½ Cup Melon

½ Tbsp. Grass Fed Butter

Sauté veggies in non-stick pan with grass fed butter. Whisk eggs, add to veggies, cook over med heat. Serve with melon.

2 2oz Deli Meat

1 Medium Orange

3

3oz Grilled Chicken 1 Boiled Egg

1 ½ Cup Leafy Greens ½ Cup Mixed Raw Veggies ½ Cup Chick Peas

1 Tbsp. Olive Oil

1 Tbsp. Balsamic Vinegar

4

1 Cup Blueberries

10 Almonds

5 6oz Grilled Salmon or Shrimp

2 Cups Steamed Green Beans ½ Cup Cooked Quinoa

1 Tbsp. Olive Oil

½ Tsp Minced Garlic

Heat ½ olive oil and minced garlic in pan. Add steamed green beans. Use remaining olive oil/garlic to brush over seafood

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Day 5


1 2 Slices Turkey Bacon

½ Cup Raw Veggies

1 Baby Bell Cheese

2

1 Medium Apple

1 Tbsp. Peanut Butter

3 Seafood Tacos

See Full Recipe Page 15

4

6 Baby Carrots 1 Tbsp. Hummus

5 Chicken Lime Stoup


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Day 6


1 5 Egg Whites

½ Cup Mushrooms ½ Cup Frozen Spinach

1 Tbsp. Feta Cheese ½ Tbsp. Grass Fed Butter

Add veggies to melted butter in a non-stick pan on med heat. Cook until thawed, add egg whites and scramble.

2

1 Medium Banana

3 Veggie Chili


4

1 Cup Blueberries

10 Almonds

5 5oz Cooked Shrimp or Grilled Chicken

2 Cups Romaine Lettuce ½ Cup Cooked Quinoa ¼ Cup Pineapple ¼ Cup Mango 2 Strawberries

2 Tbsp. Feta Cheese 2 Tbsp. Slivered Almonds

1 Tbsp. Chia Seeds 3 Tbsp. Red Wine Vinaigrette 1 Lime

Toss all ingredients together. Top with fresh lime juice.

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Day 7


1 ½ Cup Plain Greek Yogurt

½ Cup Berries

10 Almonds

2

1 Medium Orange

1 Baby Bell Cheese

3 Asian Stir Fry


4

2 Boiled Eggs

5

1 Spinach Wrap 1 Tbsp. Hummus ½ Cup Greens 4 Slices Cucumber 1 Slice Tomato 1 Tbsp. Salsa

¼ Avocado

½ Tbsp. Sesame Seeds

Spread hummus on wrap and layer all ingredients. We recommend salsa verde for the best flavor.

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Create Your Own


1

2

3

4

5

6

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RECIPES

Chicken Lime Stoup (Serves 1)

¼ Yellow Onion

2 Tbsp. Olive Oil

1 ½ Chicken Breast (1 breast is 4oz.)

2 Cups Chicken Broth

1 ¼ oz. Mushrooms

1 Lime

¾ oz. Wild Rice

1 Jalapeno Pepper or Other Pepper

1 Whole Tomato

Garlic Clove

Directions: Dice onion, tomato and garlic. Sauté diced onion and garlic in olive

oil in a large saucepan until it begins to soften. Cube chicken breast and cook

for 2 minutes. Add chicken broth, chopped tomato, mushrooms and squeeze

lime into pot. Simmer until chicken is cooked through. Cook wild rice per

package directions. Add cooked rice to the pot. Slice jalapeno to garnish.

Tips: May add extra lime and this is better the 2nd day so make extra as it

freezes well.



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Veggie Chili (Serves 2)

3 Cloves Garlic, Minced

4 Tomatoes (diced)

1 Cup Chopped Carrots

1 Cup Chopped Celery

1 Cup Zucchini

1 Cup Chopped Onion

1 Cup Chopped Bell Pepper

1 Chopped Jalapeno Pepper

1 Can Kidney Beans

1 Can Pinto Beans

1 Can Black Beans

2 tbsp. Oregano

½ Cup Vegetable Broth

½ tbsp. Olive Oil

Directions: Add olive oil to the bottom of a large stock pot and heat over

medium heat. Add veggies and cook until tender. Add diced tomatoes,

garlic, broth and oregano and heart over medium heat while stirring all

ingredients together for 10 minutes. Turn on low and simmer for about an hour-

stirring on occasion.



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Asian Chicken Stir Fry (Serves 1)

6oz of Chicken, Diced

½ Cup Bell Pepper, Diced

½ Cup Onion, Chopped

1 Cup Broccoli Florets

½ Cup Snap Peas

½ Cup Pineapple, Diced

4 tbsp. Teriyaki Sauce

¾ Cup Brown Rice

Directions: Cook chicken and set aside. Sauté onions and peppers in olive oil.

Add cooked broccoli, peas, pineapple, teriyaki sauce and chicken. Let

simmer on med/low heat for 5 minutes. Serve over cooked brown rice.



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Fresh Fish or Shrimp Tacos (may use chicken or other white fish)

¼ Cup Chopped Tomato

¾ Cup Mango

2 Tbsp. Chopped Onion

1 Tbsp. Fresh Cilantro

1 Jalapeno

1 Mahi-Mahi Filet (5 ounces)

1 Tsp Olive Oil

½ Lime

3 Small Corn Tortillas or Low Carb Tortillas

Directions: Chop tomato and mango. Mince onion and cilantro. Slice

jalapeno.

Brush Mahi with oil. Grill or broil until flaky. Combine tomato, mango, onion,

cilantro, juice from ½ lime, and jalapeno slices to taste. Serve on warm tortilla

with mango salsa or serve over a bed of greens for a lower carb option.



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Grocery List

Meats

o Fresh Turkey Deli Meat

o Chicken Breast

o Tilapia or White Fish

o Turkey Bacon

o Salmon

o Shrimp

Dairy

o Cottage Cheese

o Greek Yogurt

o Eggs

o Egg Whites

o Feta Cheese

o Baby Bell Cheese

o Grass Fed Butter



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Produce (may use fresh or frozen)

o Mixed Berries

o Strawberries

o Pineapple

o Mango

o Grapefruit

o Oranges

o Blueberries

o Melon

o Apple

o Lime

o Lemon

o Mixed Leafy Greens

o Spinach

o Kale

o Broccoli

o Jalapeno Peppers

o Bell Peppers

o Snap Peas

o Green beans

o Zucchini

o Carrots

o Cucumber

o Onions

o Mushrooms

o Tomato

o Avocado

o Pico De Gallo

Miscellaneous/Condiments

o Sesame Seeds

o Pecans

o Almonds

o Raisins

o Hummus

o Peanut Butter

o Olive Oil

o Teriyaki Sauce

o Balsamic Vinegar

o Coconut Oil

o Garlic

o Chicken Broth

o Vegetable Broth



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Substitutions

Protein Exchanges

5oz Grilled Chicken Breast

4 Slices Deli Turkey Breast

4oz Turkey Burger

2 Turkey Sausages (Nitrate Free)

4 (1oz) Turkey Meatballs

5oz Canned Tuna, White, Packed in Water

5oz Tilapia

5oz Shrimp

5oz Scallops

5 Large Egg Whites

2 Whole Eggs

½ Cup Greek Yogurt

½ Cup Cottage Cheese

Fat Exchanges

2 Tbsp. Avocado

1 Tbsp. Feta Cheese

1 Tbsp. Goat Cheese

1 Tsp Extra Virgin Olive Oil

1 Tbsp. Ghee

1 Tsp Walnut Oil

1 Tsp Coconut Oil

10 Almonds, unsalted

1 Tbsp. Sliced Almonds

7 Walnut Halves

10 Pistachios, Unsalted

5 Cashews, Unsalted

20 Pine Nuts

1 Tbsp. Almond Butter



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Carbohydrate Exchanges

1 Small Sweet Potato (5oz)

1 Large Orange

1 Large Grapefruit

1 Medium Apple

1 Medium Pear

1 Plum

1 Cup Blueberries

1 Cup Sliced Strawberries

1 Cup Blackberries

1 Cup Raspberries

¼ Cup Steel Cut Oatmeal, Dry

½ Cup Quinoa, Cooked

½ Cup Brown Rice, Cooked

½ Cup Black Beans, Rinsed

½ Cup Pinto Beans, Rinsed



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Free Foods - Yes, they have calories but these foods are considered negative

calories as your body burns more calories digesting these foods than the caloric

value of the food. You still need to monitor portion as too much of anything is

not good for you.

2 Cup Broccoli, Steamed or Boiled

2 Cup Green Beans, Steamed or Boiled

2 Cups Cabbage, Steamed or Broiled

2 Cup Asparagus, Boiled

2 Cups Kale, Boiled

2 Cups Zucchini, Boiled

2 Cups Mushrooms, White, Raw

2 Cups Mushrooms, White, Boiled

2 Cups Mushrooms, Portabella, Grilled

10 Cherry Tomatoes

1 Medium Tomato

1 Bell Pepper

1 Cup Lettuce Shredded

1 Cup Spinach

Free Options for Spices and Condiments

Lemon/Lime Juice

Cinnamon

Chili Peppers (tobacco sauce)

Turmeric

Garlic

Thyme

Oregano

Rosemary

Cilantro

Parsley



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Measurement Site Recommendations:

Arm (upper arm)

Bust (mid line of bust)

Waist (natural waistline)

Abs (¼ inch below belly button)

Hips (the widest part of your buttocks)

Thighs (upper inner thigh)

Weight

Take a before photo



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Disclaimer and terms of use:

The information and material used in this program, website, email, message, etc., are for general information

about nutrition, health and diets. The information is not advice and should not be treated as such. Any and all

specific medical questions should be presented to your health care provider.

The information on this website, email, social media, message, etc., is provided without any representation or

warranties. We make no representations or warranties in relation to medical claims.

Before starting any diet or program, you should speak to your doctor or healthcare professional. You must not

rely on the information on this site as an alternative to medical advice from your doctor or other healthcare

professional provider. Any specific questions about any medical matter should be addressed by your doctor or

healthcare professional.

If you think you are suffering from any medical condition, you should seek immediate medical attention.

This diet or program is not recommended for the following:

People who are underweight or have an eating disorder

Children under 18 years of age

Type 1 diabetics and diabetics taking medication for their diabetes

Pregnant women or breast feeding mothers

People recovering from surgery

Those who have significant underlying medical condition.

Individuals who are on a specific program managed by their healthcare professional

Element7 reserves the right to update or change information contained in this program, website, email,

message, etc. We do not assume any risk for your use of the site or any information contained in e-books,

emails, messages, posts, comments, etc. Users of the site should be aware that the materials contained in this

website/product are only updated periodically; such materials or content may not contain the most recent

information available.

All information on this site is published in good faith and for general purpose only. We do not make any

warranties about the completeness, reliability and accuracy of this information. Any action you take upon the

information on our website is strictly at your own risk. We will not be liable for any losses and damages in

connection with the use of this website, product, or any associated post, email, content, or comment.

From this site, you can visit other websites by following a hyperlink to these sites. We strive to provide only links

to reputable and useful sites, but we have no control over the content and nature of these sites and links to

other websites. The link to other sites is not a recommendation for all content found on those sites. You should

assume the owner of the site is an affiliate for providers of goods and services mentioned on this site. The owner

may be compensated when you purchase after clicking on a link. Please be aware that when you leave our

site, other sites may have different privacy policies and terms which are beyond our control.



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Where to find us!

Website: www.elementstrengthandfitness.com

Facebook: www.facebook.com/elementstrengthandfitness

Instagram: www.instagram.com/element_fit

Email: [email protected]

Phone: 864.457.3375



http://www.facebook.com/elementstrengthandfitness

http://www.instagram.com/element_fit

mailto:[email protected]


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Element Recommendations:

KETO//OS: www.fitforever.pruvitnow.com

Flavor God Spices: https://flavorgod.com/



https://flavorgod.com/

Documents

Element 7 Nutrition Plan - Constant Contactfiles.constantcontact.com/d4128908401/d72c685d-132a-4659... · 2017-01-20 · ©2017 2 ELEMENT 7 NUTRITION PLAN Follow these simple steps