Revival Diet (2.0) Week 1

 

revivaldiet“You will not always “feel” like living healthy. You have to learn to be disciplined. Discipline begets discipline.”

— Parker Green


Welcome to The Revival Diet (2.0) Week 1

Things to do to participate:
1. Post a photo this week about WHY you are doing the Revival Diet on Instagram. Use the hashtag #RevivalDiet – Community is a BIG part of this. The more you share, the more others can encourage you.
2. Subscribe to this blog for weekly plan and follow Parker and Jessi on Instagram for workouts, tips, and encouragement. 
3. This weekend purchase the items from the shopping list and review the meal plan to know what’s ahead of you so you can plan in advance.
4. YOU CAN DO THIS! The first month is the hardest – let us know your struggles in the comments and Parker can help you adjust to succeed!

Please read this first to decide if #RevivalDiet is for you.

Tips of the week: Do 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 should take 15 minutes. Also – PLAN AHEAD. Meal prep as much as you can for better success.


WEEK 1 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)

  • 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 1 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 1 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 favorite meal #RevivalDiet

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

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22 Comments

  1. You guys!!! This is so awesome. I want to participate but Hungry Blonde makes it kind of hard haha bc so many restaurants lined up. But I didn’t know there was a cheat day in there, maybe I’ll jump on later and squeeze all my cheats meals into one day hahah

  2. Looks great! If I am an eggs in the morning gal with half an avocado instead of cereal/oatmeal, how will that affect the overall meal plan?

  3. Any substitute for eggplant parm? I’m trying to do this with my husband and he is quite picky. Could I give him leftovers of another meal from week 1? Does trader joes sell peppadews?

  4. Hey Jessi! My fiancé and I are going to do this together but we are wondering if this amount of food is for both guys and girls. Should I make my portions smaller or his bigger?? Thanks!!

  5. Question?!? I was wondering if I could move the meals around in the week or if they are suppose to be eaten in a certain order? I just finished day one and it was amazing!!!!

  6. So excited to start this today!! Just got back in town and going grocery shopping. What is your favorite flavor of the whey protein that you suggest?
    Also, when you did this and we’re living in NYC, how did you do the occasional meal out and make it fit into the reveal diet?

    1. I like vanilla protein because you can make other flavors with it – also for meals out I would either save them for cheat day or try to find something on the menu closest to the meal plan

  7. Hi I want to start week one tomorrow, however I do not eat dairy and I see there is a lot of dairy in the plan, is there a way to make it work with no dairy?

    1. Start with week one and either remove dairy or find the best substitute- otherwise to get the same effect you’ll need to contact parker for a custom meal plan. This is for the general public.

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