After you follow the "Burn Day" food combos for THREE DAYS, it's time to refuel. If you don't, your body's fat-burning process will plateau. So use the REFUEL plan for one day. Then repeat this cycle until day 13 where you can have a "free day" where you don't have to follow a pattern. This is the day to treat yourself. If you want cheesecake, eat cheesecake. Make your favorite muffin recipe or go get a cheeseburger. Then start the cycle over again until you reach your goal.
REFUEL DAY - BREAKFAST OR MID MORNING SNACK IDEAS!!!
LEAN PROTEIN GROUP + WHOLE GRAIN GROUP + FRUIT/DAIRY GROUP
1 banana split in half
2 Tbs. Natural (non-hydrogenated) Peanut Butter
1 Dallop Vanilla Greek Yogurt
2 Tbs. lowfat granola
Dash of cinnamon
Cut banana lengthwise, spread peanut butter on it, add Greek yogurt, granola and cinnamon.
White Chocolate Parfait
½ c. lowfat crunchy whole grain cereal (I like Kashi)
Dallop strawberry preserves (100% fruit)
1 ¾ c. nonfat milk
1 pkg. sugar free white chocolate pudding
Prepare pudding. Top with cereal and preserves.
Greek Yogurt Parfait: 1 Container Greek Yogurt: Add 1/2 c. dry oats, 3/4 c. frozen berries. Combine.
Homemade Fat-Burning Granola
3 c. oats
1 c. toasted wheat germ
1/4 c. sunflower seeds
1/4 c. wheat bran or oat bran
2 Tbs. sesame seeds
2 Tbs. flaxseeds
1 tsp. cinnamon
1/4 tsp. salt
1/4 c. honey
2Tbs. canola oil
1 1/2 tsp. vanilla
Combine first 9 ingredients. In a saucepan, combine honey, oil, and vanilla. Cook on low for 2 minutes. Pour over oat mixture, toss to coat. Spread in a baking pan coated with Pam. Bake at 275 degrees for 30 minutes, stirring twice. Store in an airtight container. Serve with milk as "cereal," or eat as a snack.
Smoothie - 3/4 c. Vanilla Greek Yogurt (or strawberry Greek Yogurt), 3/4 c. milk, 1 banana, 1/2 c. frozen, strawberries, 2 tsp. vanilla protein powder, 10 ice cubes
Chicken salad w/ grapes - Mix canned chicken, chopped celery, 1 lowfat String Cheese sliced thin, halved grapes, sun flower seeds. Serve on a wheat sandwich thin or "bagel thin."
Fruit salad - Fruit ideas: oranges, apples, nectarines, thawed strawberries from freezer, Costco’s Frozen Berry Mix. For a “sweet dressing,” mix 1 Tbs. honey with a little bit of lemon juice & drizzle it over salad.
Banana Split Smoothie - 1 banana, 1/2 cup vanilla greek yogurt, 1/8 c. frozen orange juice concentrate, 1/2 c. nonfat milk, 2 tsp. whey protein powder, ice cubes. Blend in a blender until smooth.
Berry Smoothie - 1/4 c. nuked oatmeal, 3/4 c. nonfat milk, 3/4 c. mixed frozen berries, 2 tsp. whey protein powder, ice cubes. Blend in a blender until smooth.