MFT 4 Day Fix Plan

A quick fix to reset the body after you have fell off the healthy eating band wagon, holidays, weddings, Xmas etc – this will give you the quick kick start to get back onboard.  Limited food choices

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4 Day Fix Plan

This is your quick fix plan to get you back on track if you have lost the plot food and drink wise! Vegetarians replace meats & fish & dairy with other vegetarian options

If breast feeding only use Go Nutrition 100% natural protein range

DAY 1:

BREAKFAST

Green tea (plain, vanilla, lemon or mint) or black coffee or hot water and fresh lemon

50g multigrain cheerios/corn flakes/oatabix/all bran/alpen original muesli/FUEL 10k granola with unsweetened rice/oat/almond or coconut milk

At least ¼ litre of filtered/bottled water

MID MORNING

At least ½ litre of filtered/bottled water and green tea or hot lemon

LUNCH

Green tea or black coffee

120g tuna or salmon or mackerel or cod

100g Mexican style mixed beans or any bean (except baked) Small handful of raw spinach or rocket leaves

At least ¼ litre of filtered/bottled water

MID AFTERNOON

At least ¼ litre of filtered/bottled water and green tea or hot lemon Small golden delicious apple & small handful of nuts (6-9 max)

DINNER

120g cold turkey or chicken 100g broccoli

5-6 cherry tomatoes

40g low fat hummus or ½ tsp pesto

At least ¼ litre of filtered/bottled water

MID EVENING

At least ½ litre of filtered/bottled water

DAY 2:

BREAKFAST

Green tea or black coffee or hot lemon

Half a large banana (peel, slice and wrap the other half in tin foil – leave in freezer) 1 slice of wholemeal bread/toast or x2 slices if wheat/gluten free

1 large or 2 small eggs poached/scrambled/fried (only in coconut oil)/boiled/French toast At least ¼ litre of filtered/bottled water

MID MORNING

At least ½ litre of filtered/bottled water and green tea or hot lemon

LUNCH

Green tea or hot water

120g full fat cottage cheese/quark/Grahams Protein 22/Nestles Lindahls Kvarg/0% Greek yogurt 10 Goji berries

5 squares of saltine crackers – dorianos or delsa (last resort use low fat cream crackers) At least ¼ litre of filtered/bottled water

MID AFTERNOON

At least ½ litre of filtered/bottled water and green tea or hot lemon

DINNER

120g cold turkey or chicken 100g broccoli

50g any other vegetable (except white potatoes) 40g low fat hummus or ½ tsp pesto

At least ¼ litre of filtered/bottled water

Dessert – Half  frozen  sliced  banana  (look  in  your  freezer)Greek&yogurt2large  tbls

MID EVENING

At least ½ litre of filtered/bottled water

 

DAY 3:

BREAKFAST (fasted morning)

Green tea or black coffee or hot lemon At least ¼ litre of filtered/bottled water

MID MORNING

Green tea or black coffee or hot lemon At least ¼ litre of filtered/bottled water

LUNCH

Green tea

120g full fat cottage cheese/quark/Grahams Protein 22/Nestles Lindahls Kvarg Small golden delicious apple

5 squares saltine crackers

At least ¼ litre of filtered/bottled water

MID AFTERNOON

At least ¼ litre of filtered/bottled water

¼ small honeydew melon & 2 large tbls 0% Greek yogurt/Grahams Protein 22/Nestles Lindahls Kvarg

DINNER

120g tuna or salmon or mackerel 100g broccoli

100g cauliflower

40g low fat hummus or ½ tsp pesto

At least ¼ litre of filtered/bottled water

MID EVENING

At least ½ litre of filtered/bottled water

DAY 4: Cleanse Day

BREAKFAST

30-40g Rolled oats (porridge – gluten free is the best and will not bloat you – see Go Nutrition) mixed with: Water or oatabix with rice/oat/almond or coconut milk

If choosing oats you can add any or all of the following…

Cinnamon

Pinch of sea salt

1/2 teaspoon of coconut oil

Psyllium and/or wheat germ (small tbsp. of each)

Shot of protein powder 8-10g (only use vanilla here) Drizzle with oat/coconut/rice/almond milk

At least ¼ litre of filtered/bottled water and green tea or black coffee or hot lemon

MID MORNING

Protein (max18g protein) smoothie mixed 1 handful fruit (apple, pineapple or melon) & 200ml coconut water

At least ½ litre of filtered/bottled water

LUNCH

Protein shake (min 14-18g protein) mixed with water Handful of vegetables (except white potatoes)

At least ¼ litre of filtered/bottled water

MID AFTERNOON

Protein shake (min 14-18g protein) mixed with water Handful of vegetables (except white potatoes)

At least ½ litre of filtered/bottled water

DINNER

80-100g cooked chopped chicken

Half a tub of Glorious SkinnyLicious Thai carrot soup At least ¼ litre of filtered/bottled water

MID EVENING

Handful of vegetables (except white potatoes) and 30g low fat hummus or guacamole At least ¼ litre of filtered/bottled water

1 review for MFT 4 Day Fix Plan

  1. Ulkstrin

    Great one, been waiting for this one.

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