REVIVAL DIET (2.0) – WEEK 5

 

revivaldiet “SHARE WITH US YOUR PROGRESS!”

— Parker Green


Welcome to The Revival Diet (2.0) Week 5

Things to do to participate:

YOU HAVE MADE IT SO FAR! CHECK YOUR WEIGHT + PROGRESS. TELL US WHAT’S WORKING / NOT WORKING!

Tips of the week: Make sure to celebrate during your cheat day! Also – you can replace lunches with dinner leftovers on odd days – Ex: Tuesday dinner = Thursdays Lunch!


WEEK 5 Meal Plan

MONDAY
Please try to drink 8 glasses of water 
*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) – ALCOHOL ONLY ON CHEAT DAY!

  • Post Workout Meal
    Chocolate Banana Protein Shake
  • Breakfast
    1/2 cup of oatmeal
    1 tablespoon of Peanut butter
    1 tablespoon of Coconut Oil
    Dusting of flax meal on top
  • Mid Morning snack
    The Green Shake
  • 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
    1 cup greek full fat yogurt
  • 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

  • Post Workout Meal
    Chocolate Banana Protein Shake
  • Breakfast
    2 eggs scrambled
    1 sausage patty
    1/4 cup shredded cheddar cheese
    *Cook eggs in butter in a pan, scramble all together
  • Mid Morning snack
    1/2 cup of almonds
  • Lunch
    Parkers BEET the Fat Salad
  • Mid Afternoon Snack
    Jessi’s Coconut Shake
  • 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
    The Green Shake
  • Mid Morning snack
    1 cup of roasted almonds and 1/2 cup of berries
  • Lunch
    2 cups of chopped Spinach 
    1/2 cup of bacon 
    1/2 cup of Feta cheese
    1/2 cup of grilled chicken
    (Balsamic Vinegar, Olive Oil, Salt + Pepper to taste)
  • Mid Afternoon Snack
    Jessi’s Coconut Shake
  • Dinner
    REVIVAL Chicken
    Small Kale Salad
    Kale, Parmesan cheese, lime and avocado

THURSDAY
Please try to drink 8 glasses of water

  • Post Workout Meal
    Jessi’s Coconut Shake
  • Breakfast
    2 Eggs
    2 slices of Bacon
    2 slices of cheddar cheese
    1/2 cup of spinach
  • Mid Morning snack
    1/2 cup greek yogurt
    1 tablespoon of honey
  • Lunch
    FAJITAS lunch size
    1/2 serving of Carne Asada – pre packaged at Trader Joes. Literally just cook as directed. (If you need a subsitute – follow this recipe)
    1 carb smart tortillas
    1/4 cup of Salsa 
    1/4 cup of shredded cheddar cheese
  • Mid Afternoon Snack
    1/4 cup 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

FRIDAY
Please try to drink 8 glasses of water

  • Post Workout Meal
    Chocolate Banana Protein Shake
  • Breakfast
    Whole grain cereal (Go Lean Crunch)
    1 cup of greek yogurt
    1/4 cup of berries
  • Mid Morning snack
    1/2 Apple with Peanut Butter
  • 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
  • Mid Afternoon Snack
    1/4 cup wasabi almonds
  • Dinner
    Low Carb Chili

SATURDAY – TREAT YO SELF – CHEAT DAY!

Eat all the things you have been craving in moderation…(maybe 1/2 a pint of Ben and Jerrys instead of the Whhhooooole thing haha).

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
    Jessi’s Low Carb Eggplant Parm

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


WEEK 5 Workouts

MONDAY/THURSDAY/FRIDAY

Warm up
Hip Stretch  

Workout
10 Reverse Lunges 
10 Body Weight Squats
10 Donkey Kicks
*repeat workout 3 times in a row with a 1 minute break in-between

WEDNESDAY – REST DAY

TUESDAY/SATURDAY/SUNDAY

Warm up
Hip Stretch  

10 Roll up to toes and touch
15 crunches
10 leg lifts
10 stationary lunges
*repeat workout 3 times in a row with a 1 minute break in-between

 


WEEK 5 Shopping List

  • Dried Goods
    • Whey Protein (we suggest Optimum Nutrition)
    • Sugar Free Cocoa
    • Steel cut oatmeal
    • Flax meal
    • Brown rice
    • Almonds
    • Chopped raw pecans
    • shredded un-sweetened coconut
    • 3 carb smart tortillas
    • Whole grain cereal (Go Lean Crunch or similar)
  • Dairy
    • 3 quarts of Half and Half
    • Almond or Coconut Milk
    • 3 Greek Yogurts – Full Fat
    • Salted Butter
    • 1 carton of eggs
    • Sour cream
  • Fruits
    • 4 bananas
    • 2 mangos
    • Dates
    • 3 Med. Granny Smith Apples
    • 2 limes
    • Blackberries
  • Veggies
    • 2 bags of Kale
    • 2 bags of Spinach
    • 1 tomato 
    • 4 avocados
    • Frozen Broccoli
    • 3 large beets (pre-steamed and peeled)
    • 2 red onions
    • cilantro
    • 2 Garlic bulbs
    • 1 large eggplant
    • Basil
  • Meats
    • Bacon
    • 4 Boneless/Skinless Chicken breasts
    • 6 oz. Salmon
    • Regular Jimmy Deans Sausage (or sausage patty you can find)
    • Carne Asada – pre packaged at Trader Joes or your grocery (or get ingredients from the recipe)
    • 3 packages of Organic ground beef
  • Spices
    • Himalayan Salt 
    • Ground pepper
    • Thyme
    • cayenne pepper
    • Cumin
    • Tapatio or hot sauce (if desired)
    • Red pepper flakes
  • Other
    • Natural Peanut Butter
    • Coconut Oil
    • Matcha Green Tea Powder
    • olive oil
    • balsamic vinegar
    • 1 can of coconut cream
    • Salsa (low sugar)
    • Organic honey
    • Peppadews
    • Caesar dressing
    • Wasabi almonds
    • 4 cans of diced tomatoes
    • 2 cans of tomato paste
  • Cheese
    • Blue cheese or goat cheese
    • Block of Cheddar Cheese
    • Feta 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 workout #RevivalDiet

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

4 Comments

  • January 29, 2017

    Carla Horning

    I don’t enjoy eggplant or beets- I have truly tried. Can I substitute Zucchini for eggplant? and what should I do about the beets on the salad?

    • January 29, 2017

      Jessi Green

      Take the beets off and just replace the dinner with a different one

  • January 31, 2017

    Erica Rochelle Rutherford

    I love dairy but it doesn’t agree with my body. 🙁 I use almond/coconut milk instead of half and half in the shakes which works great, but is there something else I should replace the cheese with during the day? I know it’s a good source of fat.

  • February 4, 2017

    amyhickman.com

    I didn’t receive my shopping list on Thursday. Is it possible to get it, or has it been sent out? Thanks for any help you can give!