Revival Diet (2.0) – WEEK 4

 

revivaldiet“YOU ARE 1/3 OF THE WAY THERE!”

— Parker Green


Welcome to The Revival Diet (2.0) Week 4

Things to do to participate this week:
1. Share your favorite recipes, progress, and stories on Instagram using #RevivalDiet

2. Comment and let us know how much weight you’ve lost so far!

Tips of the week: PLAN, PLAN, PLAN Ahead!


WEEK 4 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) Also – Alcohol on cheat day 😉

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
    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

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
    Low Carb Flaxseed Cinnamon Banana Bread
  • Mid Morning snack
    1 grapefruit
  • Lunch
    Greek Salad
    Spinach
    Tomatoes
    Bacon
    Feta Cheese
    Olives
    Red Onion
    1 grilled boneless skinless chicken breast
    Oil + Vinegar
  • Mid Afternoon Snack
    RX Bar
  • Dinner
    6oz fish (any fish is fine)
    1/2 cup of broccoli or asparagus
    soy sauce
    1/2 cup brown rice

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 Greek Yogurt with Honey
    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
    Low Carb Chili

THURSDAY
Please try to drink 8 glasses of water

  • Post Workout Meal
    Chocolate Peanut Butter Shake
    1 scoop whey protein
    1/2 a banana
    2 Tbsp. of peanut butter
    ice
    2 Tbsp. of cocoa (sugar free)
    1/4 cup of half+half
    1/4 cup of water
    (Or, if on the go just mix protein and water in a shaker)
    *Blend in a blender or magic bullet
  • Breakfast
    2 eggs any way
    2 slices of bacon
    1 slice of cheese
  • Mid Morning snack
    1 apple with peanut butter
  • Lunch
    Leftovers of any meal 
  • Afternoon snack
    15 Baby Carrots
    1/4 cup of ranch dressing
  • Dinner
    Low Carb Shepherds Pie

FRIDAY
Please try to drink 8 glasses of water

  • Post Workout Meal
    Cozy Cinnamon Shake
  • Breakfast
    2 Eggs
    2 slices of Bacon
    1/4 cup Feta Cheese
    small handful of spinach
  • 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
    Any dinner leftover

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
    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
    1/2 cup of almonds
  • Dinner
    Revival Thai Salad

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


WEEK 4 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 4 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
    • Ezekiel bread
    • Baking powder
    • Flaxseed meal
    • Stevia
  • Dairy
    • 2 quart of Half and Half
    • 2 Greek Yogurts – Full Fat
    • Salted Butter
    • 7 eggs
    • Sour cream
  • Fruits
    • 3 bananas
    • 1 mango
    • Dates
    • 3 Med. Granny Smith Apples
    • 2 limes
    • 1 papaya
    • 1 bag of frozen berries
    • Berries
    • 1 Grapefruit
  • Veggies
    • 1 bags of Kale
    • 1 bags of Spinach
    • 2 avocados
    • 1 bag of Frozen Broccoli
    • 2 large cauliflower or 2 frozen bags
    • 3 red onions
    • cilantro
    • 1 Garlic bulbs
    • shredded cabbage
    • 2 tomatos
    • Peppadews (Cherry peppers)
    • 15 baby carrots
  • Meats
    • 1 package of Bacon
    • 5 Boneless/Skinless Chicken breasts
    • 6 oz. Salmon or other fish
    • 5 packages of Organic ground beef
    • Roasted Turkey slices
  •  Cheese
    • 2 Blocks of Cheddar Cheese
    • Parmesan cheese
    • 1 package of sliced Munster Cheese
    • Feta
  • Spices
    • Himalayan Salt 
    • Ground pepper
    • Cayenne pepper
    • Cumin
    • Tapatio or hot sauce (if desired)
    • Cinnamon
  • Other
    • Natural Peanut Butter
    • Coconut Oil
    • Matcha Green Tea Powder
    • olive oil
    • balsamic vinegar
    • Salsa (low sugar)
    • Thai dressing
    • Organic honey
    • Caesar dressing
    • Ranch dressing
    • Spicy Brown Mustard
    • Coffee
    • 2 RX Bars
    • olives
    • 2 large cans of diced tomatoes
    • soy sauce
    • chicken broth
    • Sugar free cocoa 

*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: Tell us your progress #RevivalDiet

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

4 Comments

  • January 20, 2017

    Monique

    Can we add cookie butter to the cinnamon flax bread or eat it plain? Also, will you be introducing that super yummy cookie butter shake from the first round of revival diet?

    • January 20, 2017

      Jessi Green

      No cookie butter 🙁 too much sugar

  • January 27, 2017

    HT

    Can we eat fruit after a meal?