Revival Diet (2.0) – WEEK 3

 

revivaldiet “Don’t skip Cheat day!”

— Parker Green


Welcome to The Revival Diet (2.0) Week 3

Things to do to participate this week:
1. Post a photo this week of your favorite Revival Diet RECIPE. 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: Find pictures that motivate you and keep them on your phone, this will help you have vision for your goals.


WEEK 3 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)
*Many people have asked about leftovers – you can eat dinner leftovers for lunch the following day or replace the dinner every other day. (Ex: Eggplant Parm on Tuesday dinner / leftovers Thursday dinner)

MONDAY
Please try to drink 8 glasses of water 

  • Post Workout Meal
    Wake-up and go shake
  • Breakfast
    ½ cup of oatmeal
    1 Tbsp. of peanut butter
    ¼ cup of unsweetened shredded coconut
    1 Tbsp. of coconut oil
  • Mid Morning snack
    ½ cup of full fat or Greek yogurt
    ¼ cup of wild berries
  • Lunch
    Ezekiel Bread
    4 slices of turkey or sliced chicken breast
    2 slices of Munster cheese
    Mayonnaise or mustard
  • Mid Afternoon Snack
    1/2 cup of almonds
  • Dinner
    UPDATED Revival Chicken
    Side Salad:
    1/4 cup of Feta
    1 cup of Kale
    1/2 squeezed lime
    1/4 cup of Olive Oil
    Salt + Pepper
    1/2 Avocado

TUESDAY
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
    2 eggs scrambled in butter
    2 slices of Lox (smoked salmon)
    Red Onions
  • Mid Morning snack
    1 grapefruit
  • Lunch
    Cobb salad
    Hand full of Spinach
    1/4 cup of blue cheese (or goat cheese)
    1/4 cup of bacon
    1/4 cup of grilled chicken
    1/4 cup of diced tomatoes (or 6 cherry tomatoes)
    1/2 Avocado
    Olive Oil + Balsamic Vinegar
  • Mid Afternoon Snack
    RX Bar
  • Dinner
    FAJITAS
    1 serving of Carne Asada – pre packaged at Trader Joes. Literally just cook as directed. (If you need a subsitute – follow this recipe)
    2 carb smart tortillas
    1/4 cup of Salsa 
    1/2 avocado
    1/4 cup of shredded cheddar cheese

WEDNESDAY
Please try to drink 8 glasses of water

  • Breakfast
    1/4 cup of oatmeal
    ¼ cup of wild berries
  • Mid Morning snack
    ½ cup of Cottage cheese + pineapple
    Or 2-3 oz. of sliced cheese of choice
  • Lunch
    Ezekiel Bread
    4 slices of turkey or sliced chicken breast
    2 slices of Munster cheese
    Mayonnaise or mustard
  • Mid Afternoon Snack
    1/2 cup of Roasted Almonds
  • Dinner
    Taco Salad
    Ground Beef seasoned with Cumin (cook in a pan with 1 Tbsp of butter till browned)
    1 cup of Spinach
    1/4 cup of Peppadews
    1 teaspoon of sour cream
    1/2 Avocado
    1/2 cup of Shredded cheddar cheese
    1/2 cup of Raw Red Onion
    Cilantro
    Tapatio or hot sauce to taste

THURSDAY
Please try to drink 8 glasses of water

  • Post Workout Meal
    Jessi’s Coconut Shake
  • Breakfast
    2 eggs any way
    2 slices of bacon
    1 slice of cheese
  • Mid Morning snack
    1 apple with peanut butter
  • Lunch
    Parkers BEET the Fat Salad
  • Afternoon snack
    ½ cup of full fat yogurt or Greek (Greek preferred)
    1 Tbsp. of honey
  • Dinner
    6oz of grilled or baked salmon or other fish (feel free to season)
    1 cup of broccoli with 1 teaspoon of butter
    1/4 cup cooked brown rice

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 cups of Kale and Spinach mixed
    1 Grilled chicken breast
    1/2 cup of Shredded Parmesan cheese
    1/4 cup of Cesar dressing
  • Mid Afternoon Snack
    RX bar
  • Dinner
    Spaghetti Squash + Pesto

SATURDAY – TREAT YO SELF – CHEAT DAY!

Eat all the things you have been craving in moderation…
PLEASE READ PARKERS POST ON CHEAT DAY!

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 apple with peanut butter
  • Lunch
    any leftovers
  • Mid Afternoon Snack
    1/2 cup of almonds
  • Dinner
    BBQ Chicken Salad

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


WEEK 3 Workouts

MONDAY/THURSDAY/FRIDAY

Warm up
1. Hip Stretch  3x 30 seconds each side
2. Sit in bottomed out squat position 2×30 seconds (picture without holding on)

Workout
1. “Sally”
 – Download the song “Flower” by Moby, play the song. (youtube, spotify, itunes etc)
– Every time she says down, go down for a squat and stay there, when she says up, go back up.
– Do this for the whole song. 

2. 50 Crunches

3. 60 Seconds Push up position planks – 3x

WEDNESDAY – REST DAY

TUESDAY/SATURDAY/SUNDAY

Warm up
20 Roll up to toes and touch (enjoy the vintage apartment and pre-mom Jessi)
30 Torso Twists (without weight) 

Workout
30 Torso Twists (without weight)
30 Jumping Jacks
20 elbows to hand planks x 3

 


WEEK 3 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)
    • Steel cut oatmeal
    • Brown rice
    • 1 bag of Almonds
    • Chopped raw pecans
    • Shredded un-sweetened coconut
    • 2 low carb wraps
    • Whole grain cereal (Go Lean Crunch or similar)
    • Ezekiel bread
    • Almond Flour
    • Quinoa
  • Dairy
    • 2 quart of Half and Half
    • 3 Greek Yogurts – Full Fat
    • Salted Butter
    • 6 eggs
    • Sour cream
  • Fruits
    • 1 banana
    • 1 mango
    • Dates
    • 4 Med. Granny Smith Apples
    • 1 lime
    • 1 bag of frozen berries
    • Berries
    • 1 Grapefruit
    • Pineapple
  • Veggies
    • 1 bags of Kale
    • 2 bags of Spinach
    • Romaine Lettuce
    • Basil Leaves
    • Canned black beans
    • Sweet Corn (frozen)
    • Spaghetti Squash
    • 5 avocados
    • 1 bag of Frozen Broccoli
    • 1 red onions
    • jicama
    • cilantro
    • 2 Garlic bulbs
    • 2 tomatos
    • Peppadews (Cherry peppers)
    • 3 large pre-cooked/steamed beets
  • Meats
    • 1 package of Bacon
    • 4 Boneless/Skinless Chicken breasts
    • 6 oz. Salmon or other fish
    • 1 packages of Organic ground beef
    • Roasted Turkey slices
    • Lox (smoked salmon)
    • Carne Asada
  •  Cheese
    • 1 Blocks of Cheddar Cheese
    • Parmesan cheese
    • 1 package of sliced Munster Cheese
    • Feta
    • Goat cheese
    • Cottage Cheese
    • Grated monterey jack cheese
  • Spices
    • Himalayan Salt 
    • Ground pepper
    • Cayenne pepper
    • Cumin
    • Tapatio or hot sauce (if desired)
    • Cinnamon
    • Lemon Pepper Seasoning
  • Other
    • Natural Peanut Butter
    • Coconut Oil
    • Matcha Green Tea Powder
    • olive oil
    • balsamic vinegar
    • Salsa (low sugar)
    • Pesto
    • Organic honey
    • Caesar dressing
    • Wasabi almonds
    • Ranch dressing
    • BBQ Sauce
    • Spicy Brown Mustard
    • Coffee
    • RX Bars
    • Coconut Cream

*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:

4 Comments

  • Reply January 13, 2017

    Kristin

    Is it only OK to have wine or other alcoholic drink on cheat day?

  • Reply January 16, 2017

    Casey

    Are there any substitutes for Ezekiel bread?

    • Reply January 16, 2017

      Casey

      Never mind….just found it in the frozen section!

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