TurboFire Quickstart

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.