Revival Diet (2.0) – WEEK 2

 

revivaldiet“If you change your habits, you change your life.”

— Parker Green


Welcome to The Revival Diet (2.0) Week 2

Things to do to participate this week:
1. Post a photo this week of your favorite Revival Diet Smoothie. Use the hashtag #RevivalDiet – Community is a BIG part of this. The more you share, the more others can encourage you.

2. Don’t forget to take your before picture. You don’t need to post it but save it to track your progress in the end!

Tips of the week: Drink Green Tea…. Great for your metabolism.


WEEK 2 Meal Plan

*For any of the days feel free to drink coffee with half and half or almond/coconut milk(no sugar, no skim – Stevia if necessary)

MONDAY
Please try to drink 8 glasses of water 

  • Post Workout Meal
    Chocolate Banana Protein Shake
  • Breakfast
    2 eggs
    2 slices of bacon
    1/2 an Avocado
    1/4 cup shredded cheddar cheese
    *Cook eggs in butter in a pan
  • Mid Morning snack
    LaraBar
  • Lunch
    Low Carb Turkey Wraps
    2 Low Carb Tortillas
    Turkey slices
    Munster Cheese
    Avocado
    Mustard
    Spinach
  • Mid Afternoon Snack
    1/2 cup of almonds
  • Dinner
    6oz of grilled or baked salmon (feel free to season)
    1 cup of broccoli with 1 teaspoon of butter
    1/4 cup cooked brown rice

TUESDAY
Please try to drink 8 glasses of water

WEDNESDAY
Please try to drink 8 glasses of water

  • Breakfast
    1/4 cup of cooked oatmeal
    1 Tablespoon Peanut Butter
    1/4 cup of Shredded coconut
  • Mid Morning snack
    1 cup of Greek or Full Fat Yogurt 
    Honey (Tablespoon)
  • Lunch
    Revival Thai Salad (For 2)
  • Mid Afternoon Snack
    1/2 cup of Roasted Almonds
  • Dinner
    Low Carb Sausage and Peppers
    1 Red Pepper Sliced
    1 Red Onion Sliced

    • Grill Onions and Peppers with Butter
    • When close to caramelization (soft and sweetish) add package of Spicy Italian Sausage.
    • Cook Down until Butter and fat become like syrup at the bottom of the pan

THURSDAY
Please try to drink 8 glasses of water

  • Post Workout Meal
    Berries + Cream Shake
    1/2 Cup of Frozen Berries
    1 Cup of Half n Half
    1 Scoop of Vanilla or Chocolate  Protein
    Fill to the max point with water
  • Breakfast
    Ze German Scramble
    2 Eggs beaten outside pan
    Sausage (of your choice, 4oz)
    One small red potato (sliced and fried separately)
    1/4 cup of sharp cheddar cheese
    Mix all ingredients together and cook in pan 
  • Mid Morning snack
    1/2 cup of wasabi almonds
  • Lunch
    Caesar Salad
    1/2 cup of Grilled chicken breast
    2 tablespoons of Parmesan cheese
    1 1/2 cups of Spinach
    4 tablespoons of Caesar dressing
  • Dinner
    The Best Chili Ever (low carb)

FRIDAY
Please try to drink 8 glasses of water

  • Post Workout Meal
    Cozy Cinnamon Shake
  • Breakfast
    Whole grain cereal (Go Lean Crunch)
    1 cup of greek yogurt
    1/4 cup of berries
  • Mid Morning snack
    1 Apple with Peanut Butter
  • Lunch
    2 Low carb wraps
    Avocado
    Turkey or Chicken Slices
    Munster Cheese
    Mustard
  • Mid Afternoon Snack
    LaraBar
  • Dinner
    6 oz. Steak seasoned to preference
    1/2 cup of broccoli with 1 teaspoon of butter

SATURDAY – TREAT YO SELF – CHEAT DAY!

Eat all the things you have been craving in moderation…

SUNDAY
Please try to drink 8 glasses of water

  • Post Workout Meal
    The Green Shake
  • Breakfast
    DRINK LOTS OF WATER – 3-4 glasses
  • Mid Morning snack
    1 cup of roasted almonds and 1/2 cup of berries
  • Lunch
    Chipotle Salad
    Spinach
    Pan seared onions
    1 cup of Grilled chicken breast
    1/4 cup of Salsa
    1 Lime
    1 teaspoon Sour Cream
    1/2 Avocado
    Cilantro
    (or, you can order a salad at chipotle without any rice)
  • Mid Afternoon Snack
    1 apple with peanut butter
  • Dinner
    Low Carb Shepherds Pie

 *Please comment if you need clarification-substitutions- etc!


WEEK 2 Workouts

MONDAY/THURSDAY/FRIDAY

Warm up
Hip Stretch  

Workout
15 Leg lifts
30 Second Push Up Position Hold
30 Seconds elbow Plank
20 (10 each leg) Stationary Lunges
*repeat workout 3 times in a row with a 1 minute break in-between

WEDNESDAY – REST DAY

TUESDAY/SATURDAY/SUNDAY

Warm up
Hip Stretch  

Workout
10 Squat Jumps
15 Seconds Each side – side planks
15 Burpees
15 Crunches
*repeat workout 3 times in a row with a 1 minute break in-between

 


WEEK 2 Shopping List

*You may have some of the items leftover from the following week – please check what you have first before purchasing. 

  • Dried Goods
    • Whey Protein (we suggest Optimum Nutrition)
    • Sugar Free Cocoa
    • Steel cut oatmeal
    • Brown rice
    • 1 bag of Almonds
    • Chopped peanuts
    • Chopped raw pecans
    • Shredded un-sweetened coconut
    • 6 low carb wraps
    • Whole grain cereal (Go Lean Crunch or similar)
  • Dairy
    • 2 quart of Half and Half
    • 2 Greek Yogurts – Full Fat
    • Salted Butter
    • 6 eggs
    • Sour cream
  • Fruits
    • 1 banana
    • 1 mango
    • Dates
    • 3 Med. Granny Smith Apples
    • 1 lime
    • 1 green papaya
    • 1 bag of frozen berries
    • Blackberries
  • Veggies
    • 1 bags of Kale
    • 1 bags of Spinach
    • Asparagus
    • 5 avocados
    • 1 bag of Frozen Broccoli
    • 4 red onions
    • 1 red pepper
    • cilantro
    • green onions
    • 2 Garlic bulbs
    • 1 bag of shredded cabbage
    • 3 large carrots
    • 1 small red potato
    • 2 large heads cauliflower (or frozen)
  • Meats
    • 1 package of Bacon
    • 2 Boneless/Skinless Chicken breasts
    • 6 oz. Salmon 
    • Regular Jimmy Deans Sausage (or sausage patty you can find)
    • 6 oz. steak
    • 5 packages of Organic ground beef
    • Premio Hot Italian sausage
    • Roasted Turkey slices
  • Spices
    • Himalayan Salt 
    • Ground pepper
    • cayenne pepper
    • Cumin
    • Tapatio or hot sauce (if desired)
    • Red pepper flakes
    • Cinnamon
  • Other
    • Natural Peanut Butter
    • Coconut Oil
    • Matcha Green Tea Powder
    • olive oil
    • balsamic vinegar
    • Salsa (low sugar)
    • Organic honey
    • Caesar dressing
    • Wasabi almonds
    • 2 cans of diced tomatoes
    • 2 Larabars
    • Spicy Brown Mustard
    • Coffee
    • 1 can of black beans
    • 1 can of garbanzo beans
    • Thai dressing (low sugar)
    • Chicken Broth
  • Cheese
    • 2 Blocks of Cheddar Cheese
    • Parmesan cheese
    • 1 package of sliced Munster Cheese

*You will have leftovers and groceries remaining for the following weeks. The first shopping trip is the biggest. Don’t worry!

CHALLENGE OF THE WEEK: Show us your favorite smoothie #RevivalDiet

Below are some of the harder to find items you will need if your grocery doesn’t have:

Comments are closed.