The Fit Chic Lifestyle 14 Day Eating Plan

7/31/2019 The Fit Chic Lifestyle 14 Day Eating Plan

http://slidepdf.com/reader/full/the-fit-chic-lifestyle-14-day-eating-plan 1/14

Fit Chic Eating Principles:

1.

Always pair a lean protein with a clean carb together at eachmeal.

2. Keep your healthy fats about 25-35 grams a day.

3. Eat more veggies than fruit.

4. Stick with foods that have one ingredient (almond, apple,

chicken, ect.)

5. Take it meal by meal and make a healthy choice.

6. Do not use sugar or salt!! If you want to season your fooduse garlic, oregano, ginger, cayenne pepper, basil, marjoram,

and tumeric, fresh lemon or lime. (Cook book coming soon!)

7. Drink lots of water!!! Ditch the soda and sugary fake fruit

juices. If you want sweet, add Stevia to lime or lemon to

water. Water will help flush the toxins out of your system. I

can’t say this enough!

8. Try to eat more chicken and fish. Limit red meat to twice a

week or less. Red meat takes longer to breakdown in the GI

tract.

9. Avoid white rice, white flour, refined sugar, and potatoes.

10. Eat 4-5 small meals a day to fuel you metabolism. 3 to 4

hours apart.

1|



Acceptable lean protein sources:

1. Wild Salmon

2. Trout

3. Sardines

4. Shrimp

5. Chicken (skinless, white)

6. Turkey (skinless, white)

7. Egg whites

8. Yogurt/Kefir (fat free)

9. Cottage cheese (fat free)

10. Low fat and fat free cheeses

11. Nuts (Almonds, peanuts, cashews, pecans, seeds, ect.)

12. Beans (kidney, black, navy, pinto, garbanzo, lentils )

Clean carbs: (Yes, you get to eat good carbs!)

1. Oatmeal (slow cooked, not instant)

2. Wheat toast (100% stone ground whole wheat or whole wheat flour,

not enriched)

3. Yogurt/milk/cottage cheese (fat free or low fat)

4. Whole wheat tortillas (lots of fiber!)

5. Veggies like sweet potatoes and squash

6. Whole grain oats, barley, quinoa, and soba noodles

Healthy fats: (25-35 grams a day)

1. Avocados

2. Nuts

3. Natural peanut butter or almond butter

4. Fish (salmon, or fish oil pills)

5. Flaxseed oil

6. Olive oil, canola oil, and sunflower oil

Fruits: (2-3 servings a day)

1. Apples

2. Pears

3. Any kind of fresh berries (strawberry, blackberry, blueberry,

raspberry, acai berry)

2|



4. Cataloupe

5. Grapefruit

6. Honeydew melon

7. Watermelon

8. Oranges

Veggies: (4-5 servings a day)

1. Artichokes

2. Avocados

3. Bamboo shoots

4. Bell peppers (green or red)

5. Broccoli

6. Brussel sprouts

7. Cabbage8. Cauliflower

9. Celery

10. Chard

11. Chives

12. Cucumbers

13. Dark leafy greens ( fresh baby spinach for salads)

14. Eggplant

15. Lemon

16. Lime

17. Garlic

18. Green beans

19. Kale

20. Mushrooms

21. Onions

22. Tomatoes

23. Radish

24. Sprouts

25. Summer squash

26. Turnips27. Beans

28. Shallots

29. Scallions

If I don’t list a fruit or vegetable, it doesn’t mean that I don’t think it is good;

it is that those listed are MY top choices as far as nutrient value.

3|



Here are some food combinations listed in my daily diet:

Breakfast:

Egg whites and oatmeal with fresh berries

Yogurt with whole grain oats and nuts

Yogurt with berries and egg whites

Whole wheat tortilla with egg whites and veggies

Veggie omelet with wheat toast

Wheat toast with almond butter or natural peanut butter and fresh fruit

Hard boiled eggs (no yolk) with fruit and wheat toast

An all bran or flaxseed cereal with fat free milk with fresh berries

Cottage cheese w/fruit

Snacks:

Protein source such as chicken or turkey lunchmeat,

Whey protein shake and 15 nuts (almonds or walnuts)

Natural peanut butter or almond butter with celery sticks

Piece of fruit with protein (nuts) or spoonful of peanut butter

Tuna and cherry tomatoes

Hummus and carrot sticks and celery

Low-fat string cheese and an apple

Lunch:

Grilled chicken breast and a salad

Chicken and veggies

Fish and veggies

Turkey burger on a whole wheat bun with veggies

Dinner: Stick with lean protein and veggie!

Chicken/veggiesFish/veggies

Hard boiled egg whites on top of a salad

Lean red meat and veggies

Water, water, water! Lots of water throughout the day!

4|



Some of my favorite products are:

Stevia (sweetener)

Fage (Greek yogurt)

Horizon products (eggs, milk, butter, cottage cheese, ect…)

Bob Mill’s products (beans & baking powders)

365 products from Whole Foods (almond butter, ect…)

Green Tea

One product I can’t live without: MY JUICER!!! Everything is so fresh.

Vitamins to take on a regular basis are:

Multivitamin (in case you don’t meet your daily intake in food)

Fish oil (great for the heart)Extra calcium if you don’t meet 1200 mg a day

Vitamin C (for immunities)

Fiber (try to get 25 grams a day, if not there are great products to get

extra)

Flax seed oil or ground flax seed (put it in yogurt or oatmeal)

CoQ10

Fiber:

Try to get 25 grams a fiber a day

5|



Foods to stay away from for two weeks! This will not help you fight fat!

You can go to www.marziaprince.com on my blog to find healthy

alternatives to your beloved foods! I have great dessert on there to help

you stay on track! Beware of the food below…

1. Fast food (burgers, pizza, chicken tenders)

2. Snack foods (CHIPS, pretzels, rice and corn cakes, cookies, you get

the picture!)

3. Candy

4. Baked goods (brownies, pies, cookies, cakes ect…)

5. Cereal unless oatmeal, All Bran, or Flaxseed type

6. Fruit juice (only in mornings- pomegranate and acai are the best)

7. Ice cream and frozen yogurt

8. Soda

9. Sugar10. Pancakes, waffles, breakfast muffins

11. Full fat-cheese (use low-fat or fat free only)

12. Alcohol (has lots of calories and converts to sugar in the body)

14 day eating plan:

Here is the 14 day eating plan to looking great and feeling energized! Here

are 7 full days that you can repeat for two weeks in a row. There are all

types of great food choices and variations. If you don’t like a food listed on

menu, please substitute it for a food you do like! ENJOY!

6|

http://www.marziaprince.com/

http://www.marziaprince.com/



Breakfast

1 cup cooked oatmeal with ¼ blueberries

3 egg whites scrambled with Pam olive oil spray

Snack

Fat-free yogurt with strawberries

7 to 10 almonds

Lunch

4 oz. chicken breast (grilled or baked)

1 cup broccoli½ cup whole grain or brown rice

Snack

1 med apple

1 low-fat string cheese pack or low-fat cubed cheese

Dinner

4 oz. fish (salmon, tuna, halibut, ect…)

1 cup steamed spinach

½ sweet potatoe

7|



Breakfast

6 oz. cottage cheese w/fruit (your favorite fruit)

Snack

1 med pear

10-15 walnuts

Lunch

Grilled chicken salad loaded with tomatoes, baby spinach, onions,

cucumbers, carrots, and mushrooms

½ sweet potato

Snack

½ bell pepper sliced, 10 cherry tomatoes

2 hard boiled eggs, one yolk

Dinner

4 oz. red meat grilled1 cup veggies steamed

8|



Breakfast

1 cup fat-free yogurt with 1 chopped up apple and 1 tablespoon

ground flaxseed in it with 5 chopped almonds

1 slices of whole grain or whole wheat toast

Snack

1 cup cottage cheese with 10 grape tomatoes

Lunch

1 cup whole wheat or brown rice spaghetti½ cup spaghetti sauce

4 oz. grilled chicken or lean hamburger meat

1 cup broccoli steamed

Snack

1 med orange

7-10 almonds

Dinner

4 oz. grilled or baked chicken

Spring mix salad w/ lots of different veggies

9|



Breakfast

½ small cantaloupe with 1 cup non-fat yogurt

Snack

10-15 grape tomatoes

3 pieces of turkey or chicken lunchmeat

Lunch

2-3 Chicken tacos with corn tortillas (put tomatoes or salsa, low-fat

cheese, guacamole, or fat free sour cream)

Snack

1 cup of mixed berries with 10-15 nuts

Dinner

4 oz. grilled fish1 cup veggies

½ steamed squash or zucchini

10|



Breakfast

Egg white omelet loaded with veggies and some fat free cheese

1 slices of whole grain or whole wheat toast

Snack

2 celery stalks with 1 Tbsp. peanut butter or almond butter in each

Lunch

4 oz. of grilled chicken or fish

Sweet potato-no butter or salt may use plain yogurt for “sour

cream” or use fat-free sour cream

10 asparagus spears

Snack

1 cup cottage cheese w/pineapple

Dinner

Turkey burger on whole wheat bun w/tomatoes, baby spinach,onion, low fat cheese or you can use avocado slices

Spring mix salad with your choice of veggies (oil and vinegar type

dressing)

11|



Breakfast

Breakfast burrito- corn or whole wheat tortilla

Scrambled eggs w/tomatoes, onions, bell peppers

Salsa

Snack

Melon slices w/yogurt

10-15 pecans

Lunch

Tuna fish sandwich with fat-free mayo on whole wheat bread

Spring mix salad (1 cup spinach, 10 cherry tomatoes, cucumberslices, olive oil, vinegar)

Snack

3 slices of turkey meat (lunch meat)

6 baby carrots, 3 small celery stalks,

Dinner

4 oz. grilled or baked meat (your choice)

1 cup of veggies steamed or a salad

12|



Breakfast

2 slices of French Toast (use whole wheat bread, egg whites,

cinnamon, and vanilla extract for batter)

1 pat butter

1 tablespoon agave nectar (for each piece, low glycemic, taste like

syrup)Top with your favorite fruit-apple slices, fresh berries, or a banana

Snack

Cucumber slices and 10 cherry tomatoes

2 hard boiled egg whites

Lunch

Turkey and Swiss sandwich on whole wheat or whole grain bread

Spring mix salad

Snack

1 med pear

7-10 walnuts

Dinner

1 Turkey hot dog on 1 whole grain hot dog buns

Sweet potato fries (baked in oven)

Side salad

13|



| 14

Please repeat from the beginning starting back at Day 1 for 7

more days or you can repeat all month!!

Documents

The Fit Chic Lifestyle 14 Day Eating Plan