Revival Diet : Day One

revival diet 12 weeks of transformation


Day One (I started the plan a few days ahead to make sure the shopping lists + plans would be sent to you in advance)…

Tip of the day: Doing your at home workout before your day starts. Parker said that if we say “I’ll do it later”… you won’t. So before you shower, do the workout. It took me 15 minutes…

Your Meal Plan:

Pre-workout meal
one glass of water

Post Workout Meal
Chocolate Banana Protein Shake
1/2 scoop whey protein
1/2 a banana
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

1/2 cup of oatmeal
1 tablespoon of Peanut butter
1 tablespoon of Coconut Oil
Dusting of flax meal on top

Mid Morning snack
green shake
mixed berries – frozen blueberries, strawberries + raspberries
green tea
coconut oil
(If you work in an office, you can make this at home and put in a water bottle. Bring to work (refrigerate) and drink 2-3 hours before lunch)

Cobb salad
Hand full of Spinach
1/4 cup of blue cheese
1/4 cup of bacon
1/4 cup of grilled chicken
1 Hard Boiled Egg
1/4 cup of grated cheddar cheese
Olive Oil + Balsamic Vinegar

Mid Afternoon Snack
3/4 cup greek or plain yogurt

6oz fish (any fish is fine)
broccoli or asparagus
soy sauce
1/2 cup brown rice



Warm up
Roll up to toes and touch – lay flat on your back, arms to your sides. Roll up one vertebrae at a time, reach forward to touch your toes, and lower slowly back to the ground.


10 Body Weight Squats
10 Knee Push Ups
30 Second planks

Repeat 3 times
Keep rest below 30 seconds

What they look like:

Body Weight Squat

body weight squat revival Diet

Knee Push Up

knee push up revival diet

plank revival diet

Day One Review:


Today I started the Revival Diet. I didn’t have a good start. I woke up late and had a meeting in the morning.

I also spend time reading my bible every morning, so I wanted to keep that a priority. I normally have a latte while doing that. Parker said to drink water instead.

Boo. haha

So I spent some time journaling, etc… drinking my water. Then changed into workout clothes and laid out the yoga mat. I did the workout with success… sorta.

I actually realized how out of shape I really am. Squats were fine, the push ups hurt my knees and the planks were really hard for me. However, I finished. Sweaty and tired.

oatmeal revival diet

After working out, I made oatmeal.

I missed the post workout shake because I didn’t have enough time due to my slow start. Parker suggested getting into a routine of waking up earlier and planning better. noted.

He also said it’s less about quantity of eating and more about eating every 3 hours.
So I made the oatmeal w/ coconut oil and peanut butter.

Then I headed out to my day of meetings. I met up with someone for lunch and was able to find a salad similar enough to the one on my plan. So I ordered that. (I didn’t eat the croutons, that sucked).

revival diet fish

I then worked and headed back to my apartment. I made a green tea instead of coffee (green tea boosts your metabolism) and ate the yogurt part of the plan. I actually gagged on the yogurt because I usually like to eat it with granola.

Around 7pm, I made dinner. This was a FAIL. Parker suggests eating every 3 hours if possible. Dinner  was actually pretty filling and delicious. Parker and I purchased fish and asparagus from Trader Joe’s so it was very budget friendly as well.


How was Day One for you?

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