Fat Loss Fast_3

B Y D R . S A R A S O L O M O N

fat lossfast!

L I T E D AY R E C I P E S

DrSaraSolomon.com Inc. 2014

Over 30 Quick, Easy and Nutritious LiteDay Recipes for Alternate Day Fasters

Effortlessly achieve and maintain fat loss, while simulataneously improving your health!

The Essential Companion to Fat Loss Fast 1 and 2

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Purchased by Kevin Stewart, [email protected] #3949832

25. About the Author6. Disclaimer7. Prerequisite Reading8. What is Intermittent Fasting?9. What are the Benefits of Intermittent Fasting?12. What is Alternate-day fasting?14. What is Modified Alternate-day fasting and What is a Lite Day? 15. Will My Metabolism Slow Down if I Practice Alternate-day fasting?16. Are Back-to-Back Lite Days Permitted?17. How Do I Establish My Calories and Macros for Lite Days and Feast Days?18. When Do I Eat During My Lite Day Fast?18. What Do I Eat During My Lite Day Fast?22. Will I Be Hungry During my Lite Day Fast?24. Grocery List & Ingredient Encyclopaedia27. Time Saving Tips27. Cooking Tutorials28. This is Not a Dictatorship

The Recipes:31. Negligible Calorie Recipes: (

347. Very Low Calorie Recipes (

4Purchased by Kevin Stewart, [email protected] #3949832

5About the Author

Dr. Sara Solomon is a writer, spokesmodel, and athlete for Bodybuilding.com, the most visited bodybuilding and fitness website in the world, and for BSN. Dr. Solomon is a practising dentist (DMD) in Toronto, Canada, and holds a Bachelor of Science in Physiotherapy. This certified personal trainer, spinning instructor, professional fitness model, and cover girl is known around the world for her jump rope skills and her Dr. Sara Solomon Cross Speed Jump Rope by Buddy Lee Jump Ropes.

Dr. Solomon, a former Oxygen Magazine Weight Loss Success Story, competed in fitness competitions nine times and overcame metabolic damage. Sara knows first-hand the challenges of juggling a busy schedule with a healthy lifestyle, which is why her blog focuses on endurable, maintainable, time-saving, and metabolism-boosting approaches for fat loss. If you want to take the hell out of healthy, then visit DrSaraSolomon.com for her high-intensity workouts, intermittent fasting and flexible dieting practices, clean cheat recipes, and giveaways!

Stay motivated Follow me on

Website BodySpace FaceBook Twitter YouTube Instagram Pinterest Google+ LinkedIn

Download my free mobile app to access my recipes, workouts, giveaways, coupon codes, and more!

Join my exclusive Fasting Group on Facebook!

And sign up for my free weekly intermittent fasting tutorials to stay updated with all the latest fasting research and tips!


6DISCLAIMER

This e-book offers health, fitness, and nutrition information, but it is designed for informational purposes only.

DrSaraSolomon.com Inc. is not a medical or scientific organization. Dr. Solomon does not provide medical advice, diagnosis, or instruction. The information contained in Dr. Sara Solomons e-books, social media sites, and website (www.drsarasolomon.com) is provided as an information resource only and is not to be used or relied on for any medical, diagnostic, or treatment purposes. This information is not intended to be patient education, does not create any patient-physician relationship, and should not be used as a substitute for professional consultation, evaluation, diagnosis, and/or treatment. You should consult your physician before beginning any weight-loss or fitness regimen, or for guidance about a specific medical condition. Dr. Solomon expressly disclaims responsibility, and shall have no liability, for any damages, loss, injury, illness, pain, excessive discomfort, death, or liability whatsoever suffered as a result of your reliance on the information contained in this e-book.

This e-book is intended for use only by healthy adult individuals. This e-book is not intended for, and should not be used by, minors, women who are pregnant or breastfeeding, individuals with an active medical diagnosis of anorexia or bulimia nervosa, or individuals with any other type of physical condition, including type 1 diabetics and type 2 diabetics on insulin, epileptics, those recovering from surgery, those who are feeling unwell or suffering from a fever, and those who suffer from diagnosed hypoglycemia. These individuals are specifically warned to seek professional medical advice prior to initiating any weight-loss, exercise, or diet regimen.

Always consult with your medical doctor before commencing fasting to ensure you are


7a suitable candidate. This is especially important if you have any medical conditions or are taking prescribed medications note that Warfarin may increase your INR (which measures how long it takes your blood to clot), so talk to your doctor.

PREREQUISITE READING

This recipe e-Book is based on the intermittent fasting and flexible dieting system I teach in my practical (Fat Loss Fast 1) and theoretical (Fat Loss Fast 2) e-Books, which are available here. Without an understanding of my unique approach to modified alternate-day fasting and flexible dieting, it will be very challenging for you to maximize your results. Fat Loss Fast 1 and 2 are prerequisites for Fat Loss Fast 3.


8I strongly recommend you sign up for my intermittent fasting tutorials to stay updated with all the latest fasting research and tips!

WHAT IS INTERMITTENT FASTING?

Intermittent fasting (IF) is not a diet. You still eat your normal amount of food, you just eat it in a smaller time frame, referred to as your eating window.

It is simply a plan telling you when you can eat and when you cannot eat. Since you spend more time fasting than you do eating, it gives your body a chance to tap into its stored fat for fuel.

There are many different IF protocols you can follow. I provide detailed explanations for


9numerous protocols in Fat Loss Fast 1 (my practical e-Book) and 2 (my theory e-Book). Note that Fat Loss Fast 3 (my recipe e-Book) exclusively addresses techniques to ensure you succeed at alternate-day fasting.

WHAT ARE THE BENEFITS OF INTERMITTENT FASTING?

Im an intermittent fasting success story. I started fasting in the summer of 2012. I have lost 20 pounds and I have kept the fat off for good!

This is what I looked like before I started Intermittent Fasting.

spring of 2012


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This is what I look like now:

Intermittent Fasting offers more than just effortless fat loss. It also provides numerous other benefits.

Since I already provided detailed explanations of the human health benefits of fasting in my Fat Loss Fast 2 e-Book, I have made a list summarizing the main points:

Effortless fat loss (increased lipolysis and fat oxidation) More free time (Increased productivity) Decreased food-related anxiety


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Carbs are permitted No more meal prep Satiety Shorter duration workouts No more slow cardio No more chronic daily calorie restriction Robust metabolic rate despite fat loss Decreased set point weight Improved mood Increased energy and focus Increased cellular cleansing (autophagy) Decreased chronic systemic inflammation Decreased blood glucose levels, decreased insulin levels, insulin resistance improves

and insulin sensitivity increases Increased growth hormone levels, increased epinephrine and norepinephrine Decreased risk of coronary events After I finished writing Fat Loss Fast 2, a new study was released suggesting fasting for 2 days could also help the body fight off disease. This study by the Univeristy of Southern California found that fasting could trigger white blood cell regeneration, which has major implications for people suffering from damaged immune systems (i.e. cancer patients).

The study also found that fasting reduces levels of the enzyme PKA, which can increase longevity in simple organisms. They also noted that fasting reduces levels of the hormone IGF-1, which is promising because IGF-1 has been linked to ageing, tumour progression and cancer risk. And lastly, they conducted a pilot clinical trial and found that fasting for a 72-hour period prior to chemotherapy protected patients against toxicity. In other words, short-term fasting protects healthy cells while leaving cancer cells vulnerable to the toxic effects of chemotherapy.


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What is ALTERNAte-DAY FASTING?

Alternate-day fasting is based on Mark Mattsons study on mice that were only fed on alternate days, but were permitted to eat as much as they wanted on those days. These mice experienced greater health benefits than mice that were fed a restricted diet on a daily basis. In fact, the mice that fed on alternate days lived 30% longer!

Alternate-day fasting is an intermittent fasting protocol in which you eat every other day. You fast (i.e. you consume zero calories) for 36 consecutive hours over a 48-hour period. After 36 hours have elapsed, you eat your maintenance level calories in a 12-hour eating window. This is how alternate-day fasting leads to an impressive calorie deficit over a 2-day period. If you want to learn exactly how to approach alternate-day fasting, and how to integrate this with your training, make sure you pick up a copy of Fat Loss Fast 2. You can calculate your


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maintenance level calories using my free Macro & Calorie Calculator on my website. If you are not sure how to select your inputs for the calculator, you can quickly learn how by reading my practical e-Book, Fat Loss Fast 1.

Alternate-day fasting keeps you in a weekly caloric deficit. This is advantageous because the lower and more stable your weight, the lower your chances of having a heart attack, stroke, high blood pressure, high cholesterol, diabetes or cancer. In other words, your body weight is an important factor in your long-term survival!

With alternate-day fasting, you can get and stay lean without compromising your satiety, leptin levels or metabolic rate. Furthermore, it saves time and money. Since substantially fewer calories are consumed each week, grocery bills go down. Dishes only have to be washed every other day, and less time is spent devoted to cooking.

Dont worry. You wont catabolize muscle if you fast. According to a 2006 study in the Annals of Nutrition and Metabolism, up to 40 hours of total fasting does not stimulate catabolic processes that lead to skeletal muscle atrophy.

I understand its not realistic for most people to consume zero calories for 36 consecutive hours. Thats why you are reading this e-Book! Im going to teach you a realistic approach to alternate-day fasting that still yields the health and fat loss benefits associated with alternate-day fasting. Continue reading to learn about modified alternate-day fasting!


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WHAT IS MODIFIED ALTERNATE-DAY FASTING and WHAT ARE LITE DAYS?

You dont have to restrict yourself to zero calories during your 36-hour fast. You can follow a modified approach to alternate-day fasting in which you are permitted to consume 20% to 30% of your maintenance level calories. For a female, this represents no more than 500 calories.

Make sure you eat these calories at night so you can still reap the many benefits of fasting all morning and afternoon. If you do the math, consuming 20% of your maintenance level calories every other day means you eat 60% of what you normally eat in a week, assuming you eat your maintenance level calories on other days.

The modified alternate-day fasting protocol makes calorie restriction realistic for people. The majority of us can handle episodic calorie restriction a few times a week over the long haul. Daily calorie restriction, however, is something most people cannot adhere to 365 days a year.

A Lite Day refers to days when you consume between 20% and 30% of your maintenance level calories. My free Macro & Calorie Calculator on my website will calculate this for you.

A Feast Day refers to days when you consume your maintenance level calories. Use my calculator to calculate your maintenance level calories.

So how do you know if you should do alternate-day fasting versus modified alternate-day fasting? I know eating personalities can be quite varied: some people will be able to limit their intake to 500 calories, but others will find it torments them and just makes


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them want to eat more. Some will do better having zero calories every other day. You wont know until you try.

WILL MY METABOLISM SLOW DOWN IF I PRACTICE Alternate-day fasting?

A robust metabolism is the secret to fat loss success 365 days a year. The good news is that short-term fasting will not decrease your metabolic rate. Do you want to know what will decrease your metabolic rate? Eating in daily caloric deficit to lose fat! Chronic daily dieting will cause your metabolic rate to slow down, regardless of the style of eating you adopt (i.e. frequent feeding versus intermittent fasting). This is why you should never eat in daily caloric deficit.

Alternate-day fasting outsmarts dieting because it prevents the reduction in metabolic rate that happens with conventional dieting. Why? Because you do not restrict your calories every day, but rather, every other day. Therefore, your body does not need to conserve calories by reducing your metabolic rate. This means you must be eating your maintenance level of calories on alternating days (i.e., Feast Days). If you eat in caloric deficit on your feast days, then you will be eating in daily caloric deficit, which will inevitably decrease your metabolic rate and fat-burning potential (and will also make you hungry!). Please read Fat Loss Fast 1 to learn how to approach your Feast Days with a flexible approach to dieting.

Evidence:

A 2005 study published in the American Journal of Clinical Nutrition on the effects of


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alternate-day fasting on metabolic rate showed no change in metabolic rate for either males or females.

As previously cited, a 1987 study by Nair et al. in the American Journal of Clinical Nutrition demonstrated that the earliest evidence of a lowered metabolic rate in response to fasting occurs after 60 hours (with an 8% drop in resting metabolic rate). Therefore, a 36-hour fast will not cause your metabolic rate to decline.

ARE BACK-TO-BACK LITE DAYS PERMITTED?

I just cited a study stating the earliest evidence of a lowered metabolic rate in response to fasting occurs after 60 hours. Another study published in 1994 in the British Journal of Nutrition reported no change in metabolic rate among 29 men and women who fasted for three days (72 hours).

So if you do a back-to-back Lite Day, this is the equivalent of 84 hours of fasting. In theory, this may cause a slight drop in your metabolic rate. It will cause your leptin levels to plummet, making you more likely to binge and over consume when you finally commence your feast. I think it is wiser to fast every other day because it ensures your metabolic rate remains robust. Furthermore, alternate-day fasting will result in better long-term compliance and success. In my opinion, attempting 2 consecutive Lite Days will become very unpleasant very quickly. I speak from personal experience because I tried it before writing this section of this e-Book! My biggest issue was constantly thinking about food when I fasted for 2 consecutive Lite Days. I felt like I had a bad case of orthorexia nervosa!

Im going to play devils advocate by citing a couple studies that suggest that back-to-back Lite Days will not jeopardize your metabolic rate.


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A 2004 study published in Obesity Research studied the metabolic effects on women who ate half the amount of their baseline calories over a three-day period. And guess what? There was no change in their metabolic rate.

A 2007 study on 10 lean males showed that undergoing a three-day fast resulted in no changes in metabolism.

Its up to you to decide what is right for you. If you have better compliance and results by incorporating episodic back-to-back Lite Days into your weekly regimen, then be my guest!

HOW DO I ESTABLISH MY CALORIES AND MACROS FOR LITE DAYS AND FEAST DAYS?

Accuracy will allow flexibility with your diet. If you track your calories and macros consistently, then you will be able to reach your goals without having to follow a meal plan. This means you will need a kitchen scale and a food tracker App on your Smartphone.

Learn how to calculate your calorie requirements (based on your goal) for your Lite Days in my e-Book, Fat Loss Fast 1: Immediate Kick Start to Flexible Dieting & Intermittent Fasting.

Once you understand the basic concepts, then you can avoid doing math in your head by using my FREE Macro & Calorie Calculator on my website. You will notice I do not provide carbohydrate, fat and protein values for your Lite Days. Why not? Because the goals is to keep your carbohydrate intake as low as possible. Focus on eating vegetables


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and lean protein.

In Fat Loss Fast 2, you will learn how to establish how many Lite Days you require each week to meet your goals. You will also learn how to modify your training to accommodate Lite Days.

WHEN DO I EAT DURING MY LITE DAY FAST?

You will not reap the health and fat burning benefits of fasting if you constantly eat during your 36 hour fast (Lite Day). Please wait until at least 20 hours have elapsed before commencing your Lite Day feeding window.

Keep the Lite Day window very narrow. I recommend eating before bed. This strategy minimizes the likelihood you will consume more than your allotted Lite Day portion. Why? Because you will be asleep! Remember, once you start eating, it will make you want to eat more. Minimize this tendency by going to sleep.

WHAT DO I EAT DURING MY LITE DAY FAST?

During the first 20 hours of your Lite Day you are in a fasted state. Just to clarify, fasting means fasting! Do not eat or drink any calories, and if you do, make sure its less than 5 calories and sugar free. Many of you think that drinking a greens shake or a protein shake does not count. Oh yes they do count! Not only will they will break your fast, but they will also terminate the fat burning and health benefits associated with fasting.


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When you fast, you fast! Heres what you can have:

Water (3-4 litres a day) Tea (Green, Matcha, Oolong, Black) Black Coffee Zero-calorie,

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gum can add up quickly, so keep tabs on your intake so you dont jeopardize your fast. Remember: the point of fasting is to refrain from calorie consumption.

BCAAs are Branched Chain Amino Acids, and these can be taken before, during and every 2 hours after your workout, until you break your fast. I use BSN AminoX because it is calorie free, sugar free and is available in many delicious flavours.

With regards to caffeine (pre-workout products, coffee, caffeinated teas): be warned that fasting can really boost your energy levels and you may have trouble falling asleep, so limit your caffeine consumption to the morning and early afternoon hours only.

Be prepared to go to the bathroom frequently because of your high fluid intake.

Once 20 hours have elapsed, you can commence your Lite Day eating window. Eat vegetables and lean protein. Use the recipes featured in this e-Book to guide you. Here is a list of vegetable and lean protein options of course, its not an exhaustive list, its just a brief list of ideas:


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1. Spinach2. Lettuce3. Cremini Mushrooms4. Celery5. Walden Farms Dressings and Dips6. Broccoli7. Cucumber8. Broccoli slaw9. Skinless chicken breast10. Shrimp11. Egg White12. Tuna13. Sashimi14. Low-sodium pickles15. BSN Isoburn Whey (very low fat and low carb).


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WILL I BE HUNGRY DURING MY LITE DAY FAST?

The number-one question I am asked about the fasting phase is, Sara, will I be hungry?

The answer is no. A significant portion of your fast happens when you are sleeping at night. And contrary to popular belief, the fasting phase has a suppressive effect on hunger.

Oftentimes you may think you are hungry, but in actual fact, you are just thirsty. Both hunger and thirst are controlled by the hypothalamus. That explains why you often misinterpret thirst for hunger. So when you feel hungry, drink a glass of water. You can drink as much calorie-free liquid as you want during your fasting phase.


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Promote satiety on your Lite Days by following the Principle of Volumetrics. Based on the research of Barbara Rolls, volumetrics allows dieters to enjoy reasonable food portions while controlling calories. By selecting foods with higher water and fibre content (e.g., vegetables), you can lower your daily calories while maintaining a large volume of food intake. This photo demonstrates the notion of volumetrics:


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Stay busy. If you sit around thinking about food, you will want to eat. Work. Read. Go for a walk. Exercise. Have a nap. Run errands. Never sit around doing nothing when you have a craving.

Have some bloody discipline! There. I said it. Conventional dieting with its horrid food restrictions is difficult, but waiting for your next feeding window is not so hard. And when you finally do feast, it will be awesome!

Make sure you implement the hunger-prevention strategies taught in Fat Loss Fast 1 and 2.

GROCERY LIST & INGREDIENT ENCYCLOPAEDIA

Here is a grocery list of all the ingredients used in this e-Book.

S P E C I A LT Y O N L I N E G R O C E R I E S :

Water Tea (Green, Matcha, Oolong, Black) Black Coffee Stevita Drink Crystals Calorie Free Beverages (Sparkling Ice, Zevia Soda, Steaz, Powerade Zero) BSN AminoX BCAAs BSN Isoburn Fat Burning Protein Powder Matrix Sugar Free Gum Sugar Free Mints Miracle Noodles (Rice, Angel Hair and Ziti) Walden Farms Calorie Free Pasta Sauces


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Walden Farms Calorie Free Salad Dressing Walden Farms Calorie Free Syrups and Pancake Syrup Walden Farms Calorie Free Marshmallow Dip Calorie Free Natural Soy Sauce Alternative

F R O M YO U R LO C A L G R O C E R :

Calorie free and low sodium Seasoning Black Pepper Non-stick cooking spray Almond Milk (unsweetened, vanilla) Chicken Broth (no salt added) Dill Pickle Slices (50% less salt) Gherkins Celery Spinach


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Romaine Hearts Iceberg Lettuce/Romaine Cucumber Salsa Artichoke Hearts Broccoli Florets Broccoli Slaw Zucchini Single Serving Flavoured Canned Tuna Cherry Tomatoes Sliced Cremini Mushrooms Portobello Mushroom Caps Asparagus Sugar Snap Peas Cauliflower Florets Onion Garlic Nori Paper Bell Peppers (green, yellow, red, orange, yellow) Egg Whites Skinless chicken breast (fully cooked or uncooked). Turkey is fine too. Greek Yogurt (plain, nonfat) Shrimp Tilapia Learn about the ingredients I used in this recipe e-Book by clicking on this link to my Ingredient Encyclopedia!


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TIME SAVING TIPS:

Im very busy, and I know you are too! Here are my strategies for saving time:

Purchase spinach and lettuce washed and chopped in convenient bags. Purchase vegetables washed and chopped in microwave steam bags Purchase fully cooked skinless chicken breast. Purchase canned flaked light tuna Purchase frozen pre-cooked shrimp With this approach, you can scan the nutritional information written on the food packages directly into your Smartphone. Since you are weighing the food on your digital kitchen scale, you are able to track your calories and macros with precision.

COOKING TUTORIALS:

If you are not purchasing your skinless chicken breast already cooked, then I recommended using your stovetop and a skillet.

Preheat your non-stick skillet (medium heat). Coat with Pam non-stick cooking spray.

Grill the skinless chicken breast (flip to ensure both sides are cooked). Cut the center to ensure it is fully cooked. If you want it to cook faster, then slice the chicken into smaller strips.

The abovementioned technique can also be used to cook scallops, tilapia, turkey, shrimp,


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mushrooms, bell peppers, etc.

You can also roast your chicken and vegetables in the oven at 350 degrees for approximately 25 to 35 minutes.

THIS NOT A DICTATORSHIP

Simmer Down, Pot Roast!

Im not running a dictatorship so dont worry if you are a vegetarian or lactose intolerant. You can still make excellent use of this e-Book because you can apply the principles of flexible dieting!

My recipes merely offer ingredient options. You can substitute. For example, you can use kale instead of spinach. Use mushrooms instead of broccoli. Use turkey breast instead of chicken. Use scallops instead of shrimp. Use tofu instead of tilapia. You get the point!

Do you want to know the reasons why I give you a recipe with precise quantities and ingredients?

So I can provide you with precise nutritional information So you can understand what are appropriate food choices for your Lite Days So it looks like the picture Just in case you are bereft of culinary skills If you have my e-Book, Fat Loss Fast 1, then you will understand the art of flexible dieting. I recommend you get a copy of this e-Book so you will understand how to substitute ingredients and portions and then track this information into a food tracker app on your


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Smartphone. Tracking your calories and macros will allow you to get results because it ensures you stay within your daily limits.

Note: unless you use the exact same portions and products as I do, then your nutritional information will be slightly different than what is presented in this e-Book. That is why it is important to measure your food and track it!


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1part


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Negligible Calorie Recipes

< 15 calories


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Sugar FreeGum & Mints

O P T I O N S I N C LU D E :

Trident Layers Sugar Free Gum Trident Splash Sugar Free Gum Extra Gum Dessert Delights Xyla Sugar Free Gum Xlear Spry Sugar Free Gum

Xyla Mints Xlear Spry Mints Ice Chips Icebreakers Cool Mints

N OT E S :

Alternative sweeteners will not cause an insulin surge, and research suggests they will not cause cancer. Its unlikely you will over consume these products because many alternative sweeteners (i.e. sugar alcohols: sorbitol, xylitol, maltitol), when consumed in excess, will cause painful bloating,

gas and cramps. I didnt believe this would happen to me so I tried it and guess what happened? I experienced the painful side effects and it was horrific! Try it once, and you wont do it again, unless you enjoy buckling over from cramps and having very foul smelling gas that makes your entire family want to jump out a window.


33HIGH PROTEIN, HIGHER CARB, LOWER FAT RECIPES


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Cocktails,Popsicles, SlushiesR E Q U I R E D

R E C I P E S

BSN AminoX BCAAs (grape, watermelon, fruit punch, blue raz, green apple)

Optional: Stevita Drink Cry-

stals (grape, strawberry, orange, lime, cherry)

Popsicle Molds Magic Bullet

a) Cocktail: Use a shaker cup to mix 1 scoop (10g) of BCAAs with

water.

b) Popsicle: Pour the cocktail in (a) into Popsicle molds and freeze.

Make these the night before so they will be ready for your fast the following morning. You can add calorie free Stevita Drink Crystals to enhance the flavour.

c) Slushie: Blend cup of ice in a Magic Bullet to make crushed

ice. Pour the cocktail in (a) over the crushed ice to make a slushie.

Calories: 0 calfat: 0 g saturated fat: 0 gcholesterol: 0 mgsodium: 165.5 mg

carbohydrates: 1 gfibre: 0 gnet carbs: 0gsugars: 0 gprotein: 0 g

NUTRITIONAL INFO

N OT E

BCAAs are only indicated if you trained fasted. If you are having a rest day and you have a sedentary job,

then BCAAs are not indicated during your fast. Read Fat Loss Fast 2 to learn why BCAAs are required for fasted training.


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Chicken Broth

R E Q U I R E D

R E C I P E

Chicken Broth (no salt added) Seasoning: Black Pepper, Calorie

free/low sodium seasoning

1. Pour 2/3 cup (150mL) of chicken broth into a micro-wave-friendly bowl or mug.

2. Microwave for 90 seconds. 3. Season and serve.

Calories: 10 calfat: 0 g saturated fat: 0 gcholesterol: 0 mgsodium: 40 mg

carbohydrates: 1 gfibre: 0 gnet carbs: 0 gsugars: 1 gprotein: 1 g

NUTRITIONAL INFO


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Pickles& Gherkins

R E Q U I R E D

50% less salt dill pickles Gherkins

Calories: 3 calfat: 0 g sodium: 120 mgcarbohydrates: 1 gprotein: 0.2 g

Calories: 5 calfat: 0 g saturated fat: 0 gcholesterol: 0 mgsodium: 230 mgcarbohydrates: 1 gprotein: 1 g

NUTRITIONAL INFO

2 Pickle slices (30g) 7 Gherkins (30g)


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MiracleRice

R E Q U I R E D

R E C I P E

1 bag (8 oz) of Miracle Rice Seasoning: Black Pepper, Calorie

free/low sodium seasoning Optional: Walden Farms Calorie

Free Pasta Sauce

1. Strain the rice and rinse under running water for 10-15seconds.

2. Microwave for 60 seconds. 3. Season and Serve


carbohydrates: 1 gfibre: 0 gsugars: 0 gprotein: 0 g

NUTRITIONAL INFO

N OT E S :

Miracle Rice absorbs the flavours of any sauce, so you can use calorie free Walden Farms Pasta Sauces, such as Alfredo, Garlic and Herbs or Tomato and Basil. Or you can skip the sauce and use

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Macaroni& Cheese

R E Q U I R E D

R E C I P E

1 bag (7oz or 198g) of Miracle No-odles Ziti

Season with black pepper and ca-lorie free Parmesan & Herbs seaso-ning

Optional: Walden Farms Calorie Free Pasta Sauces

1. Prepare the noodles: Strain the Ziti and rinse under run-ning water for 10-15 seconds.

2. Place in a microwave-friendly bowl. Microwave for 60 seconds.

3. Add Flavour: Miracle Rice absorbs the flavours of any sauce, so you can use any of the following options:

Calorie free Walden Farms Pasta Sauces A couple tablespoons of chicken broth (

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Chicken R E Q U I R E D

R E C I P E

1 cup of Chicken Broth (no salt ad-ded)

1 bag (7oz or 198g) of Miracle No-odles (Angel Hair)

Seasoning: Black Pepper, Calorie free/low sodium seasoning

1. Prepare the Miracle Noodles: Strain the angel hair no-odles and rinse under running water for 10-15seconds.

2. Place the noodles into a microwave-friendly bowl with 1 cup of Chicken Broth. Microwave for 60 seconds.

3. Season and serve.


carbohydrates:

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Noodle Soup


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part 2


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Very Low Calorie Recipes

< 75 calories


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Celery& Calorie Free Dip

R E Q U I R E D

1 cup of celery (101g) I purchase it alre-ady cut and washed.

2 TBSP Walden Farms Calorie Free Dip


carbohydrates: 215.9 gfibre: 4 gsugars: 4 gprotein: 2 g

NUTRITIONAL INFO


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Spinach R E Q U I R E D

R E C I P E

Nonstick cooking spray (e.g. PAM) 2 cups of prewashed and chopped

spinach cup of egg whites


1. Spray a non-stick skillet (with a lid) with PAM non-stick cooking spray (medium heat).

2. Add 2 cups of prewashed spinach3. Add 1/2 cup of egg whites

4. Mix it all around and then close the lid. This technique simultaneously cooks both sides. Once cooked, you can fold it in half or leave it like a big flat pancake.

5. Season and serve!

Calories: 75 calfat: 0.2 g saturated fat: 0 gcholesterol: 0 mgsodium: 250 mg

carbohydrates: 2.3 gfibre: 1.4 gsugars: 0.3 gprotein: 15.8 g

NUTRITIONAL INFO

Omelette


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Omelette


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CucumberArtichoke & Salsa Salad

R E Q U I R E D

R E C I P E

2 cups of chopped cucumber -> you will have to chop the cucum-ber.

3 TBSP salsa (I recommend purcha-sing low sodium and spicy salsa)

of an artichoke heart (~14g) ->

I recommend purchasing a jar of artichoke hearts already halved in oil. Separate the artichoke heart into many pieces.

Calorie free, low sodium seasoning (Black Pepper, Garlic and Onion)

1. Mix the cucumber, salsa and artichoke into a large bowl. 2. Season and serve!

Calories: 60 calfat: 1.2 g saturated fat: 0.1 gcholesterol: 0 mgsodium: 296.7 mg

carbohydrates: 12.1 gfibre: 1.5 gsugars: 5 gprotein: 2.3 g

NUTRITIONAL INFO


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Spinach R E Q U I R E D

R E C I P E

121g of prewashed and chopped spinach (just over 2 cups)

100g sliced cucumber (~1 cup) you will have to slice the cucumber.

2 TBSP Walden Farms Dressing (Honey Dijon)


1. Toss the spinach and cucumber into a large bowl.2. Coat the salad with the dressing.3. Season and serve!


carbohydrates: 8 gfibre: 3.2 gsugars: 2.2 gprotein: 4.1 g

NUTRITIONAL INFO

& Cucumber Salad


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& Cucumber Salad


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HugeGarden Salad

R E Q U I R E D

R E C I P E

340 g (12oz) Garden Salad (I re-commend purchasing prepared salad, thoroughly washed: e.g. iceberg lettuce with carrot julienne and red cabbage)

2 TBSP Walden Farms Dressing (Zesty Italian)


1. Toss the salad into a large bowl.2. Coat the salad with the dressing.3. Season and serve!

Calories: 51 calfat: 0.9 g saturated fat: 1 gcholesterol: 0 mgsodium: 259.6 mg


NUTRITIONAL INFO


58

part 3


59

Low Calorie Recipes

< 240 calories


60


61

Chicken & Vegetable Stir Fry

R E Q U I R E D

R E C I P E

1/3 cup each of red, yellow, green and orange bell peppers slices

1/3 cup of sliced cremini mushrooms

cup chopped white/purple onion 100 grams of fully cooked skinless

chicken breast (If you prefer, you can purchase it raw and cook it

yourself). Non-stick cooking spray (e.g. PAM) Seasoning: Black Pepper, Calorie


1. Toss the vegetables into a skillet coated with non-stick cooking spray (e.g. PAM). Use medium heat. As the ve-getables are cooking, cut your fully cooked chicken into strips and then add them to the skillet.

2. Alternatively, you could roast the vegetables in the oven at 350 degrees Fahrenheit for 30 minutes.

3. If you are not using fully cooked chicken, then set up a second skillet coated with non-stick cooking spray to cook your raw chicken.

4. Combine the chicken and vegetables into a large bowl.5. Season and serve.



NUTRITIONAL INFO


62

ChickenR E Q U I R E D

R E C I P E

12oz (340g or 5 cups) broccoli flo-rets (I recommend purchasing it in a microwaveable steam bag)

115g fully cooked skinless chicken

breast (If you prefer, you can pur-chase it raw and cook it yourself).


1. Steam the broccoli florets in the microwave steam bag, as per instructions on the bag.

2. Heat your fully cooked chicken breast in the microwave for 45 seconds. Alternatively, you can cook raw chicken

on a skillet or in the oven, if you have time.3. Plate the broccoli and chicken.4. Season and serve!

Calories: 238 calfat: 2.3 g saturated fat: 0.7 gcholesterol: 80.5 mgsodium: 675 mg

carbohydrates: 17.3 gfibre: 10 gsugars: 5 gprotein: 37.6 g

NUTRITIONAL INFO

& Broccoli


63

& Broccoli


64


65

Greek Yogurtwith Strawberry Sauce

R E Q U I R E D

R E C I P E

cup of nonfat Plain Greek Yogurt 2 TBSP Walden Farms Strawberry

(or Blueberry) Sugar Free Syrup Optional: 4 TBSP of Walden Farms

Calorie Marshmallow Dip

1. Combine the Greek Yogurt in a bowl with the Walden Farms Syrup. Mix together to create a fruit flavoured yogurt. If you want to increase the portion size and swe-etness without adding extra calories, then mix Walden Farms Calorie Free Marshmallow Dip into the yogurt.


carbohydrates: 7.5 gfibre: 0 gsugars: 7.5 gprotein: 18 g

NUTRITIONAL INFO

N OT E S :

You can also place this mixture into a Popsicle mold to make a yogurt pop.


66

ShrimpR E Q U I R E D

R E C I P E

3.5oz (100g) shrimp (I purchase previously cooked frozen shrimp. Thaw it on the counter in advance)

3 cups of mixed vegetables (Use your favourite vegetables. You can see I used 1 cup of asparagus, 1/2

cup of sugar snap peas, 1/2 cup of sliced cremini mushrooms, 1/2 cup of sliced red bell peppers, 1/2 cup of chopped white onion)


1. Toss the vegetables into a skillet coated with non-stick cooking spray (e.g. PAM). Use medium heat. As the ve-getables are cooking, peel the tails off of 100g of shrimp and then add them to the skillet.

2. Alternatively, you could roast the vegetables in the oven at 350 degrees Fahrenheit for 30 minutes.

3. Combine the shrimp and vegetables into a large bowl.4. Season and serve.

Calories: 197 calfat: 1.6 g saturated fat: 0.6 gcholesterol: 144.4 mgsodium: 256.5 mg


NUTRITIONAL INFO

& Vegetable Stir Fry


67

& Vegetable Stir Fry


68


69

Shrimp SaladR E Q U I R E D

R E C I P E

2 cups of spinach (Save time by using prewashed and chopped spi-nach)

2 cups of romaine (Save time by using prewashed and chopped ro-maine)

3.5oz (100g) shrimp (I purchase previously cooked frozen shrimp.

Thaw it on the counter in advance) 5 cherry tomatoes cup sliced red bell peppers 2 TBSP Walden Farms Dressing

(e.g. Jersey Sweet Onion) Seasoning: Black Pepper, Calorie


1. Toss the salad into a large bowl.2. Remove the tails from the shrimp. Add the shrimp to the

salad.3. Add the tomatoes and peppers.

4. Coat the salad with the dressing.5. Season and serve!

Calories: 135 calfat: 2 g saturated fat: 0.7 gcholesterol: 144.4 mgsodium: 306.6 mg


NUTRITIONAL INFO


70

Tilapia

R E Q U I R E D

R E C I P E

3oz cooked Tilapia (I purchased my Tilapia already grilled, but you are welcome to purchase it raw and then cook it on a skillet or bake it in the oven).

1.5 cups cauliflower florets (I pur-chase my cauliflower florets in mi-

crowave-friendly steam bags). 4 TBSP chicken broth (no salt ad-

ded) 1 cup of broccoli Season with black pepper, garlic,

calorie free seasoning (Parmesan & Herbs)

1. Cook your cauliflower: I recommend purchasing pre--cut/washed cauliflower florets in a convenient bag for easy microwave steaming.

2. Create the Mash: Place the following into a magic bullet (or a blender or a food processor) and puree:

1.5 cups of steamed cauliflower 4 TBSP chicken broth Black pepper Calorie free seasoning (parmesan & herbs, garlic)

3. Steam your broccoli florets in the microwave for ~3 mi-nutes. I purchased my broccoli florets pre-washed and cut in a microwave-friendly steam bag.

4. You can purchase tilapia already baked, or you can easily grill your tilapia on a skillet (use PAM non-stick cooking spray), or you can bake it in the oven at 350 de-grees Farenheit for ~15 minutes (keep an eye on it).

5. Plate it and enjoy!


carbohydrates: 10.9 gfibre: 6.3 gsugars: 4.9 gprotein: 28 g

NUTRITIONAL INFO

Cauliflower Mash Fauxtatoes & Broccoli


71

Cauliflower Mash Fauxtatoes & Broccoli


72


73

Broccoli& Chicken Angel Hair Pasta

R E Q U I R E D

R E C I P E

1 bag of Miracle Noodles (Angel Hair Pasta)

100g fully cooked skinless chicken breast (If you prefer, you can pur-chase it raw and cook it yourself).

1 cup of broccoli florets (I purcha-

sed them in a steam bag). 2 TBSP Walden Farms Garlic & Herb

Pasta Sauce Black Pepper and Calorie Free Par-

mesan & Herbs Seasoning

1. Steam the broccoli florets in the microwave (as per pac-kage instructions)

2. Heat the fully cooked chicken in the microwave for 30-40 seconds. Alternatively, you can purchase it raw and cook it yourself.

3. Prepare the Miracle Noodles: Strain the angel hair pasta

and rinse under running water for 10-15seconds. Micro-wave for 60 seconds.

4. Combine the ingredients into a large bowl. Add 2 TBSP of your favourite Walden Farms Calorie Free Pasta Sa-uce.

5. Season and serve!

Calories: 140 calfat: 2 g saturated fat: 0.6 gcholesterol: 70 mgsodium: 585 mg


NUTRITIONAL INFO

N OT E S :

Miracle Noodles Angel Hair Pasta is remarkably low in calories (0 calories per bag) because its made of soluble fiber known as glucomannan.


74

CauliflowerR E Q U I R E D

R E C I P E

2 cups cauliflower florets (I recom-mend purchasing them pre-cut)

1TBSP calorie free soy sauce alter-native

4oz shrimp (I purchase frozen pre--cooked shrimp, and I let it thaw on my counter a few hours before-

hand). 1 sheet of Nori Paper 1 cup of sliced cucumber (You will

have to slice the cucumber) Seasoning: Black Pepper, Calorie


1. Blend 2 cups of raw cauliflower florets in a food proces-sor (or use a cheese grater) to create rice.

2. Combine the following into a bowl and serve: The cauliflower rice 1 TBSP calorie free Bragg Soy Sauce alternative

(or you could use low sodium chicken broth)

4 oz shrimp 1 sheet of Nori Paper (rip it into tiny pieces) 1 cup of sliced cucumber3. Season and serve!



NUTRITIONAL INFO

Cous Cous Shrimp Salad


75

Cous Cous Shrimp Salad


76


77

MushroomChicken Burgers

R E Q U I R E D

R E C I P E

This recipe makes 2 small burgers 4oz of fully cooked skinless chicken

breast. (If you prefer, you can pur-chase it raw and cook it yourself)

4 Portobello mushroom caps (me-dium size)

1 slice of a dill pickle (reduced so-dium)


1. Grill a skinless chicken breast or purchase a fully cooked one. Season it.

2. Make the buns: Snap the stems off 4 medium sized Portobello mushroom caps. Using a spoon, scrape the gills off the underside of each mushroom. Place them on a skillet coated with non-stick cooking spray (PAM).

Flip to ensure both sides are cooked. 3. Cut the chicken breast in half and place each half be-

tween the 2 sets of buns.4. Optional: cut a sliced pickle in half and place on under

the top bun of each burger.5. Serve!



NUTRITIONAL INFO


78

BroccoliR E Q U I R E D

R E C I P E

5 cups (340g, 12 oz) of broccoli slaw

4 TBSP Walden Farms Dressing (e.g. coleslaw, Thousand Island)

Season with black pepper and Ca-lorie Free Seasoning (e.g. Roasted Garlic & Peppers)

1. Toss the broccoli slaw into a large bowl.2. Coat the salad with the dressing.3. Season and serve!



NUTRITIONAL INFO

Slaw


79

Slaw


80


81

Zoodles with Chicken& Mushrooms

R E Q U I R E D

R E C I P E

Non-stick cooking Spray (e.g. PAM) 1 large zucchini (leave skin on). Spiral Vegetable Slicer 100g of Fully Cooked Chicken (If

you prefer, you can purchase it raw and cook it yourself)

1 cup of sliced cremini mushrooms Seasoning: black pepper and calo-

rie free Parmesan & Herbs Seaso-ning.


1. Prepare the Zucchini Noodles Wash a large zucchini, but you dont have to peel it if

you like the green colour in your pasta. The peel conta-ins a good portion of the zucchinis vitamins and mine-rals, so eat the peel!

Place the zucchini in your Spiral Vegetable Slicer (refer to my photo) and turn the crank. If you dont have a spiral vegetable slicer, I strongly recommend you get one, especially considering they are only ~ $30. Otherwise, you can use a mandolin or a vegetable peeler, neither of which are as quick or cool as the spiral vegetable slicer).

2. Cook it! Toss the following into a non-stick skillet on medium heat (use non-stick cooking spray) for ~3-5 minutes:

All of the zucchini noodles 1 cup of cremini mushrooms 3 TBSP of Walden Farms Calorie Free/Sugar Free

Pasta Sauce (I used Garlic & Herb) 100g of fully cooked chicken. You can substitute with

your favourite protein source (i.e. shrimp, tofu, scallops). Seasoning: Black Pepper, Calorie free/low sodium se-

asoning


carbohydrates: 9.6 gfibre: 2.3 gsugars: 1 gprotein: 26 g

NUTRITIONAL INFO

N OT E S :

Zoodles = zucchini noodlesIn the second photo, you can see I used scallops. Thats the beauty of flexible dieting! You can substitute with your favourite protein!


82

Ziti with Chicken

R E Q U I R E D

R E C I P E

1 bag (7oz or 198g) of Miracle No-odles Ziti

100g of Fully Cooked Skinless Chic-ken Breast

1 cup of cremini mushrooms



1. Grill skinless chicken breast on your non-stick skillet (use PAM non-stick spray). If you dont have time, then purchase fully cooked chicken breast and heat it in the microwave for 45 seconds. Measure 100g and cut it into strips.

2. Grill 1 cup of cremini mushrooms on your non-stick skil-let (use PAM non-stick spray).

3. Cut open 1 bag of Miracle Noodles (Ziti). Rinse the Ziti in a sieve for 15 seconds to annihilate the fishy odour. Place it into a bowl and microwave for 60 seconds.

4. Combine the Ziti, chicken and mushrooms in a bowl. Se-ason with black pepper and calorie free Parmesan and herbs seasoning. You can also use calorie free Walden Farms Pasta Sauce.


carbohydrates: 9.6 gfibre: 2.3 gsugars: 1 gprotein: 26 g

NUTRITIONAL INFO

& Mushrooms


83

& Mushrooms


84


85

Canned TunaLettuce Tacos

R E Q U I R E D

R E C I P E

35g of romaine hearts (snap the stems off).

1 can (85g) of single serving flaked light tuna (I used tomato & onion flavoured)


1. Snap or cut the stems off of ~7 Romaine Hearts. (I buy mine pre-cut & washed to save time).

2. Scoop the tuna from the single serving can into each taco. (The tuna is conveniently already flavoured).

3. Season the tuna with black pepper and your favourite calorie free seasoning. Enjoy!

Calories: 84 calfat: 2 g saturated fat: 0.4 gcholesterol: 25 mgsodium: 342.1 mg


NUTRITIONAL INFO


86

Canned TunaR E Q U I R E D

R E C I P E

1 sheet of Sushi Nori (cut into 5 long strips with scissors)

1 can (85g) of flaked light tuna (I used tomato & onion flavoured)

Black Pepper

Optional: use a Natural Soy Sauce Alternative (calorie free), which would add 160mg of sodium per 2.5mL serving

1. Divide the canned tuna into 5 equal portions. Feel free to season your tuna with black pepper.

2. Place each portion of tuna onto the end of each pre-cut Nori strip. Roll the strip around the tuna like a sleeping bag. Moisten the nori strip with a wet finger to seal it.

Then use scissors to cut it in half (to create 2 mini maki). Repeat for the remaining 4 strips. This recipe yields 10 mini tuna maki.

3. Use chopsticks and if you like, dip the maki into a calorie free Soy Sauce Alternative.



NUTRITIONAL INFO

Sushi

N OT E S :

You dont have to cut it into maki. You can leave it as a cornet (like a burrito). I do this when Im in a rush.


87

Sushi


88


89

Protein Waffle(or Pancake)

R E Q U I R E D

R E C I P E

1/2 scoop of BSN Isoburn Fat Bur-ning Protein Powder Matrix (I used strawberry milkshake flavour, but you can use vanilla ice cream or chocolate milkshake flavours)

3 to 4 TBSP of Walden Farms Calo-rie Free Marshmallow Dip (to make it fluffy). If you dont add this, the pancakes/waffles will be rubbery.

cup of egg whites 2 TBSP Walden Farms Strawber-

ry Syrup (feel free to use Pancake, Chocolate, Caramel or Blueberry Syrup flavours).

PAM non-stick cooking spray Waffle maker

1. Blend the following in a Magic Bullet (or blender) to create the pancake batter:

1/2 scoop of BSN ISOBURN Whey (flavour of choice) 1/2 cup of egg whites 3 to 4 TBSP of Walden Farms Marshmallow Dip

(Calorie Free/Sugar Free). This makes it fluffy!

2. Place the batter onto a double-sided waffle iron over medium heat (or use non-stick cooking spray). Cook for a few minutes until it turns golden brown.

3. Plate the waffle and drizzle with Walden Farms Ca-lorie Free Pancake Syrup! (Flavour of Choice)


carbohydrates: 2.5 gfibre: 1 gsugars: 1 gprotein: 24 g

NUTRITIONAL INFO

N OT E S :

I have also provided a photo of a pancake using the same recipe. I used vanilla ice cream flavoured Isoburn and Walden Farms Pancake Syrup.


90

ProteinR E Q U I R E D

R E C I P E

3/4 scoop BSN Isoburn Fat Bur-ning Protein Powder Matrix (I used Chocolate Milkshake Flavour, but you can use vanilla ice cream or strawberry milkshake flavours)

1 cup of unsweetened vanilla al-

mond milk. I recommend SILK brand because it has less calories.

cup crushed ice cubes 2 TBSP Walden farms Marsh-

mallow Dip (to thicken the sha-ke)

1. Place the following into a Magic Bullet or Blender: 3/4 scoop of BSN Isoburn Fat Burning Protein Matrix

(flavour of choice). 1 cup of unsweetened vanilla almond milk. 1/4 cup of crushed ice 4 TBSP Walden Farms Marshmallow Dip (Calorie and

Sugar free). It makes the shake frothier. You can omit this step if you prefer. Other low calorie thickening options would be 2 TBSP of non-fat Greek Yogurt, Xan-than Gum or Glucomannan.

2. Blend and Enjoy!

Calories: 130 calfat: 5 g saturated fat: 0.4 gcholesterol: 7.5 mgsodium: 357.5 mg

carbohydrates: 5.8 gfibre: 2.5 gsugars: 1.5 gprotein: 16 g

NUTRITIONAL INFO

Shake

N OT E S :

I recommend you chew your food on Lite Days to optimize satiety. Drinking your calories provides less satiety. Whey is insulinogenic. So if you want to prevent insulin spiking, then save the whey for your Feast

Days.The recipe photo features chocolate pieces and sprinkled cacao. This is merely for dramatic effect. These bonus treats would be suitable for a Feast Day. Have the shake without the chocolate bar and sprinkles for Lite Days.


91

Shake


92


93

Ice CreamSoda Float

R E Q U I R E D

R E C I P E

1/2 scoop BSN Isoburn Fat Bur-ning Protein Powder Matrix (I used vanilla ice cream flavour, but you can use chocolate milkshake or strawberry milkshake flavours)

1 cup of unsweetened vanilla al-mond milk. I recommend SILK brand because it has less calories.

2 TBSP Calorie Free Walden farms Marshmallow Dip (to thicken the shake)

Zevia Cola (sweetened with stevia) Ice cream machine

1. Place the following into a Magic Bullet or Blender: 1/2 scoop of BSN Isoburn Protein Powder (Vanilla Ice

Cream Flavour) 1 cup of unsweetened vanilla almond milk. 2 TBSP Walden Farms Marshmallow Dip 2. Place the mixture from step 1 into an ice cream ma-

chine. Please watch my ice cream machine tuto-rial to learn how to make ice cream without getting angry!

3. Place the following into a tall glass:

Half of your ice cream Slowly pour the Zevia Cola. Add more Zevia once the

fizz settles. Mix the Zevia and Cola together with a spoon. Add

more Zevia as needed Top with the rest of your ice cream. Add more Zevia as

needed.4. Insert a straw from the side (not the centre). You want

room for your ice cream to expand.5. Enjoy!

Calories: 90 calfat: 3.6 g saturated fat: 0.5 gcholesterol: 5 mgsodium: 270 mg

carbohydrates: 4 gfibre: 1.8 gsugars: 1 gprotein: 10.8 g

NUTRITIONAL INFO


94

Bonus


95

Restaurant Edition


96

You dont have to stay home on light days. You can (and should) eat in restaurants and you can even order in.

Its harder to keep track of your macros and calories when you dont prepare the food yourself, but with experience, you will learn how to estimate. Always overestimate the calories and macros of restaurant meals to prevent yourself from over consuming.

Always ask for no salad dressing, no sauces, no butter, no olive oil, no coconut oil, no mayonnaise, etc. Pack your calorie free seasoning, as well as your calorie free Walden Farms travel size salad dressings in your bag.

If you ask your server nicely, they can (and will) modify your order to suit your dietary practices. I often ask them to substitute a starchy carb with extra spinach, lettuce, cucumber or broccoli.

I always snap photos of the food I order in restaurants on my Lite Days. Here are a few examples:

Sashimi and Seaweed Salad


97

Sashimi

Grilled Chicken Spinach Salads


98

Fish & Vegetables


99

Chicken & Vegetables


travel Edition

100


101

Flying is the best time for fasts! Plus you can use Nexus and avoid the customs lines.

I dont pack food in my carry-on bag for my flight this is a great way to enforce a fast.

Purchase Travel Size Walden Farms Salad Dressings and Pancake Syrups and keep them in your purse. By the same token, carry Calorie Free Seasoning in your Purse. That way you can hold off high calorie dressings in restaurants and use your own calorie free options.

Carry sugar free gum in your purse Store BSN AminoX BCAAs in the base of your Cyclone Cup, or in a Storage Funnel Purchase the travel size AminoX Always travel with a Cyclone Cup You can travel with Nori Paper and Canned Tuna. You can make Tuna Sushi anywhere!


102

ALSO RECOMMENDED


10320 Best Pumpkin Protein Desserts

Fat Loss Fast 1: Immediate Kick-Start to Flexible Dieting & Intermittent Fasting

Fat Loss Fast 2: Theoretical Guide to Intermittent Fasting

Intermittent Fasting Tutorials, volumes 1 & 2

The OMG Quest Nutrition Dessert Recipe e-Book


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