REVIVAL DIET (2.0) – WEEK 6

 

revivaldiet


Welcome to The Revival Diet (2.0) Week 6

Things to do to participate:

SHARE ON INSTAGRAM YOUR FAVORITE RECIPE – TAG @JESSIGREEN__ AND @PARKERRICHARDGREEN #REVIVALDIET

Tips of the week: This week you are going to learn how to find “low carb” recipes


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
    Wake-up and go 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
    ½ cup of full fat or Greek yogurt
    ¼ cup of wild berries
  • Lunch
    Grilled cheese + Turkey wraps
    2 low carb wraps
    1/2 an avocado
    2 slices of turkey for each wrap
    small handful of spinach
    2 slices of cheddar cheese (melted on the wrap in broiler)
    mustard (optional)
  • Mid Afternoon Snack
    RX bar
  • Dinner
    Chicken Noodle Soup/ Minestrone Soup
    small salad of choice (no bread or beans in salad)

TUESDAY
Please try to drink 8 glasses of water

  • Post Workout Meal
    Wild Berry 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 grapefruit
  • Lunch
    Caesar Salad w/ grilled chicken
    No croutons (but you can add lots of caesar dressing!!)
  • Mid Afternoon Snack
    Jessi’s Coconut Shake
  • Dinner
    Parker’s Bun-less burgers
    1 lb lean ground beef or turkey
    1/2 tsp sea salt
    1/4 tsp freshly ground black pepper
    1 tsp coconut oil
    1 Avocado
    Red onion
    Bacon
    Sharp Cheddar Cheese
    Kale
    Olive oil
    (Side of grilled veggies/or quinoa)

WEDNESDAY
Please try to drink 8 glasses of water

  • Breakfast
    Spinach Feta Egg Wrap
  • Mid Morning snack
    1 cup of roasted almonds and 1/2 cup of berries
  • Lunch
    Chipotle Salad
    Spinach
    Pan seared onions
    1 Grilled chicken breast
    Salsa
    Lime
    Sour Cream
    Avocado
    1/4 cup of Black beans
    Cilantro
    (or, you can order a salad at chipotle without any rice)
  • Mid Afternoon Snack
    RX Bar
  • Dinner
    Choose a low carb dinner to make – some suggestions herePLAESE SHOW US THE MEAL YOU MADE ON INSTAGRAM #REVIVALDIET (it’s the least you can do since we are giving you a FREE meal plan)

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
    ¼ cup Roasted almonds
  • Lunch
    Gramercy Salad
    Spinach
    kale
    broccoli florets
    garbanzo beans
    peppadews
    aged parmesan
    goat cheese
    vinaigrette
    avocado
  • Mid Afternoon Snack
    15 Baby Carrots
    1/4 cup of ranch dressing
  • Dinner
    Low Carb Sausage and Peppers
    2 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

FRIDAY
Please try to drink 8 glasses of water

  • Post Workout Meal
    Cozy Cinnamon Shake
    1 scoop of Vanilla Protein
    1/2 cup of half and half
    1/2 cup of water
    2 Tbsp. of cinnamon
    Ice
    *Cinnamon increases metabolism by as much as 2x
  • 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
    ½ cup of Cottage cheese + pineapple
    Or 2-3 oz. of sliced cheese of choice
  • Lunch
    Create your own salad! (Keep this low carb – high fat)
  • Mid Afternoon Snack
    RX Bar
  • 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 apple with almond or peanut butter
  • Lunch
    Any dinner leftover
  • Mid Afternoon Snack
    ½ cup of Cottage cheese + pineapple
    OR ½ cup of full fat yogurt or Greek yogurt with honey
  • Dinner
    Choose a low carb dinner to make – some suggestions herePLAESE SHOW US THE MEAL YOU MADE ON INSTAGRAM #REVIVALDIET (it’s the least you can do since we are giving you a FREE meal plan)

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


WEEK 6 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 6 Shopping List
*Don’t forget to get the groceries for the meals you add

  • Dried Goods
    • Whey Protein (we suggest Optimum Nutrition)
    • Coffee
    • Steel cut oatmeal
    • Flax meal
    • Almonds
    • shredded un-sweetened coconut
    • Low carb smart tortillas
  • Dairy
    • 3 quarts of Half and Half
    • Almond or Coconut Milk (you can use this in shakes too)
    • 1 Greek Yogurts – Full Fat
    • Salted Butter
    • 1 carton of eggs
    • Sour cream
  •  Cheese
    • Blue cheese or goat cheese
    • Block of Cheddar Cheese
    • Feta cheese
    • Parmesan cheese
    • cottage cheese
  • Fruits
    • 2 bananas
    • frozen berries
    • 1 mangos
    • Dates
    • 1 Med. Granny Smith Apple
    • 1 limes
    • Berries
    • 1 grapefruit
    • Pineapple
  • Veggies
    • 1bags of Kale
    • 3 bags of Spinach
    • 1 bag of romaine lettuce
    • 1 tomato 
    • 5 avocados
    • 3 red onions
    • 2 Red Peppers
    • cilantro
    • broccoli florets
    • baby carrots
    • 1 Garlic bulbs
    • Basil
    • Frozen grilled veggies
    • sundried tomatoes
  • Meats
    • Bacon
    • 2 Boneless/Skinless Chicken breasts
    • Regular Jimmy Deans Sausage (or sausage patty you can find)
    • Spicy Italian Sausage
    • 2 packages of Organic ground beef
    • Sliced Turkey or Chicken breast (deli meat)
  • Spices
    • Himalayan Salt 
    • Cinnamon
    • Ground pepper
    • cayenne pepper
    • Cumin
    • Tapatio or hot sauce (if desired)
    • Red pepper flakes
  • Other
    • Natural Peanut Butter
    • Coconut Oil
    • Mustard
    • 3 RX bars
    • Chicken Noodle Soup or Minestrone Soup
    • Matcha Green Tea Powder
    • olive oil
    • 1 can of black beans
    • balsamic vinegar
    • 1 can of coconut cream
    • garbanzo beans
    • Salsa (low sugar)
    • Organic honey
    • Peppadews
    • ranch dressing
    • Caesar dressing
    • 1 can of diced tomatoes

*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 meal #RevivalDiet

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

2 Comments

  • February 12, 2017

    Casey

    When does Week 7 go up??

    • February 12, 2017

      Jessi Green

      We are unable to post it – explanation coming Monday. For now use week 3