Advanced Fitness LLC

Eat to Lose Pounds

Fit back into your jeans faster: Trainer Jay Cardillo created this seven day eating plan to help his celeb clients achieve their lean Hollywood looks. The idea is to switch up your carb intake throughout the week - alternating low carb days with moderate days - to keep your metabolism humming and lose weight fast. Plus, you'll always feel full and have energy to spare.

Days 1 and 2

Breakfast

Omlet with 4 egg whites, 1 whole egg, 1/4 c minced broccoli or asparagus, 1 tsp shredded low-fat cheese

1 c plain coffee or green tea

12 oz water

Snack

1/4 c plain nonfat yogurt and 6 cherries OR 12 oz protein shake with 1 scoop protein powder (low carb, low sugar, less than 115 calories)

20 oz water

Lunch

6 oz grilled chicken breast

3 c lettuce with 2 Tbsp light or low-fat dressing

1/2 c steamed broccoli, asparagus, green beans, peas, or carrots

20 oz water

Snack

8 almonds OR 12 oz protein shake OR apple OR banana with 1 Tbsp natural peanut butter

20 oz water

Dinner

8 oz grilled chicken, beef, turkey, OR Boca burger (no bread/bun)

1/2 c steamed broccoli or asparagus

3 c plain lettuce with 2 Tbsp fat-free dressing, lemon juice, or basalmic vinegar

20 oz water

Snack

1/4 c cottage cheese with 1/2 c mixed berries OR 6 cherries

Days 3-7

Breakfast

Omlet with 4 egg whites and minced asparagus and 1 slice plain whole wheat toast OR 12 oz protein shake and 1 apple with 1 Tbsp natural peanut butter

1 c green tea

12 oz water

Snack

1/4 c plain non-fat yogurt with 1/2 c mixed berries OR 6 cherries OR 8 almonds

20 oz water

Lunch

Pick One: Small sweet potato OR small baked potato OR 1/4 c brown rice OR 1 slice whole wheat pita or bread WITH

Pick One: 6 oz tuna in water, grilled chicken, tuna or turkey; turkey or Boca burger (no bread or bun) OR 2 c plain lettuce with 2 Tbsp lemon juice or low-fat balsamic vinaigrette OR 1 c broccoli with 2 Tbsp honey mustard

20 oz water

Snack

8 almonds OR 6 cherries OR apple with 1 Tbsp natural peanut butter

20 oz water

Dinner

Pick One: 6 oz sirloin steak, beef burger, grilled chicked or turkey OR 8 oz tuna, slamon or fresh water fish WITH

1/4 c steamed brown rice OR 3 c lettuce with 2 Tbsp fat-free dressing OR 1/2 c mixed vegetables OR 2 Tbsp honey mustard

20 ox water

Snack

1/4 c plain nonfat yogurt w 1/2 c berries OR 14 c cottage cheese with 1/2 c berries