Bonjour
Aujourd'hui je vais vous parler d'un programme de détox que j'ai suivi il y a quelques temps.
Il s'agit du "5 days Inferno" du programme de Beachbody TurboFire.
Cela vous permet de prendre de bonnes habitudes alimentaires et de purifier le corps.
Les journées représentent à peu près 1200 calories.
Vous devez boire au moins 2 litres d'eau, ne consommer aucun édulcorant (hors stevia), ni alcool, jus ou soda . EAU !
Aucun écart n'est permis.
Si
certains aliments ne vous conviennent pas, essayer dans la mesure du
possible de substituer (par exemple fraises à la place des framboises
...)
Ce programme ne doit pas être fait plus de 5 jours.
Vous devez chaque jour suivre le programme de sport suivant :
jour 1 : Fire 55 EZ Class, Stretch 10 Class
jour 2 : Fire 45 EZ Class, HIIT 20 Class, Stretch 10 Class
jour 3 : Fire 55 EZ Class, Stretch 10 Class
jour 4 : Fire 45 EZ Class, HIIT 20 Class, Stretch 10 Class
jour 5 : Fire 55 EZ Class, Stretch 10 Class
Bien
sur vous pouvez faire votre propre programme sportif, tant que vous
pratiquez la même durée. J'ai pour ma part fais du Hiit et de la
Muscu/cardio.
Voici donc le menu type pour 5 jours :(en anglais mais je peux pour le traduire sur demande )
Day 1
Breakfast:
Turkey Bacon Breakfast Sandwich
1 slice low fat turkey bacon
2 slices whole wheat toast
1 egg, scrambled or poached
1/2 tomato sliced
Snack 1
1/2 medium banana
7 walnut halves
Lunch:
Tuna Salad
3 cups of mixed greens
4 oz. water-packed tuna (drained)
5 cherry tomatoes
1 stalk chopped celery
3 scallions diced
2 Tbsp. fat-free ranch dressing
1 cup of green tea
Snack 2
One serving of Protein Powder
8-16 oz. water
1/2 tbsp. almond butter
Mix in blender with ice
Dinner:
Honey Dijon Chicken w/ Steamed Garlic-Parmesan Broccoli
Four 6 oz. chicken breast halves
1/3 cup Dijon mustard
3 Tbsp. honey
1 Tbsp. parsley flakes, salt to taste
4 cups broccoli
4 Tbsp. Parmesan cheese, garlic salt to taste
Directions:
Mix Dijon mustard with honey, add parsley flakes and salt. Coat a 6oz
chicken breast half in the mixture. Cook on a grill for about 7 minutes
on each side (or until fully cooked). Steam 4 cups of frozen or fresh
broccoli and top with 1 Tbsp. olive oil, 2 tsp. garlic salt and 4 Tbsp.
Parmesan cheese. Makes 4 servings.
Day 1 Nutrient Count:
- Calories: 1,183
- Total Fat: 41 g
- Protein: 107 g
- Carbs: 101 g
- Fiber: 16.5 g
Day 2
Breakfast:
Melon and Yogurt
6 oz. low-fat strawberry yogurt
3/4 cup cubed cantaloupe
1 tsp. honey
Snack 1
One serving of Protein Powder
8-16 oz. water
2 tsp. peanut butter
Mix in blender
Lunch:
Turkey Avocado Wrap
3 slices turkey breast (4oz)
1 whole wheat tortilla
1/2 tomato diced
1/4 avocado sliced
3 lettuce leaves or a handful of mixed greens
1 Tbsp. nonfat Italian dressing
Snack 2
1 Tbsp. peanut butter, spread across 2 celery sticks
Top with 15 raisins.
Dinner:
Grilled Teriyaki Salmon with Ginger Rice and Bok Choy
Two 4 oz. pieces of wild salmon, without skin
3 Tbsp. teriyaki marinade or sauce
2 pineapple rings
1 garlic clove
1 medium head of bok choy
1/2 tsp. sesame oil
1/3 cup of brown rice
1 tsp. powdered ginger
Directions:
Marinate the salmon in teriyaki overnight, or for an hour before
grilling. Grill the salmon for 5 minutes on each side. Place pineapple
slices on the grill for 2 minutes and sear. Add rice, 2/3 cup of water,
and 1 tsp. powdered ginger into a rice cooker or saucepan. Cook on low
heat until rice is tender. Meanwhile, spritz nonstick cooking spray
and 1/2 tsp. sesame oil into frying pan. Sauté 1 garlic clove and the
bok choy until soft, yet still crisp.
Day 2 Nutrient Count
- Calories: 1,193
- Total Fat: 33 g
- Protein: 79 g
- Carbs: 155 g
- Fiber: 15 g
Day 3
Breakfast:
Pineapple and Cottage Cheese
8-16 oz. low-fat cottage cheese
2 pineapple rings, canned in juice, drained or fresh
Snack 1
1 zucchini, cut lengthwise
1 large carrot, cut into spears
2 Tbsp. nonfat ranch dressing
Lunch:
Loaded Baked Potato
1 medium baked potato
1 Tbsp. low-fat sour cream
1 scallion diced
1 slice of turkey bacon, cooked and crumbled
1 slice of low-fat cheese
Snack 2
1/2 cup of strawberries
One serving of Protein Powder
1 cup nonfat milk (almond or soy is acceptable)
Add water to taste
Dinner:
Chicken Tacos with Beans and Quinoa
Two 6-oz. chicken breasts, grilled and then diced
5 Tbsp. pico de gallo
1Tbsp. low-fat sour cream
4 small whole wheat flour tortillas
1/2 avocado peeled and sliced
5 sprigs fresh cilantro
2 cups of black beans cooked, 2 1/2 cups of quinoa cooked
Directions: Assemble
chicken taco ingredients on tortillas. Top with avocado slices. Serve
with 1/2 cup of black beans and 1/3 cup of cooked quinoa, seasoned with
cilantro, salt and pepper. Makes 4 servings.
Day 3 Nutrient Count
- Calories: 1,211
- Total Fat: 17.5 g
- Protein: 101 g
- Carbs: 164 g
- Fiber: 25.5 g
Day 4
Breakfast:
One serving of Protein Powder
1/2 medium banana
2 tsp. peanut butter
8-16 oz. water, ice as needed
Snack 1
1 medium apple
1 Tbsp. almond butter
Lunch:
Egg salad Wrap
2 hard-boiled eggs, yolk removed from one
1/4 cup of low-fat cottage cheese
Whole wheat tortilla
1 Tbsp. Dijon mustard
1/2 tsp. of either dried dill or tarragon, salt and pepper to taste
Directions: Chop
up hard-boiled eggs and mix with cottage cheese, mustard, salt,
pepper, and herbs. Place onto tortilla and wrap up. Serve with 2 cups
mixed greens, 1 sliced Roma tomato, and 1 tsp. balsamic vinegar. Toss
all ingredients.
Snack 2
10 raw almonds, 1 medium orange
Dinner:
Steak, Spinach and Baked Potato
Two 4 oz. grass fed beef steaks – Lean cuts like loin, flank, or skirt
1 Tbsp. soy sauce
1 Tbsp. black pepper
1 garlic clove, crushed for the marinade, red pepper flakes (optional)
12 oz. bag of fresh chopped spinach
1 garlic crushed clove
3 Tbsp. low-fat sour cream
2 Tbsp. Parmesan cheese
1 medium baked potato cut in half
Directions: Marinate
steak an hour before grilling or overnight, in soy sauce, black
pepper, crushed garlic, and red pepper flakes (optional). Grill steak
to desired doneness. For the spinach, cook in a saucepan with 1/2 cup
of water, stirring often. After 3 minutes of simmering, add sour cream,
garlic, and Parmesan. Cook for another 2 minutes. Serve steak and
spinach with 1/2 of a baked potato.
Day 4 Nutrient Count
- Calories: 1202
- Total Fat: 43 g
- Protein: 86 g
- Carbs: 135 g
- Fiber: 22 g
Day 5
Breakfast:
Strawberry Waffle and Sausage
1 whole wheat waffle
1 tsp. strawberry preserves
2 turkey sausage link
Snack 1
1/2 medium banana
1/2 cup nonfat milk
One serving of Protein Powder
1/2 cup of water, ice as needed
Lunch:
Chicken and Hummus Pita
3 oz. broiled or grilled chicken, sliced thinly
1 Tbsp. hummus
1/2 cup of alfalfa sprouts
2 slices of tomato
3 slices of cucumber
1/2 6-inchwhole wheat pita
Salad: mixed greens, 1 carrot, 1 celery, tsp. balsamic vinegar
Directions: Assemble
all ingredients inside the pita. Serve with a small green salad of two
cups lettuce topped with 1 shredded carrot and 1 diced celery stalk.
For dressing, use 1 tsp. balsamic vinegar or bottled low-calorie
dressing.
Snack 2
1 cucumber
1 red bell pepper cut into slices
1 oz. low-fat cheddar cheese
Dinner:
Rosemary Pork Chop with Peas and Wild Rice
Two 4oz. pieces lean, boneless pork loin chop,
2 Tbsp. rosemary
1/2 tsp. olive oil
1 cup peas
1/3 cup wild rice
Directions: Marinate
pork chops in rosemary, olive oil, salt and pepper. Broil or grill the
pork. Serve with cooked wild rice and steamed peas.
Day 5 Nutrient Count
- Calories: 1,190
- Total Fat 32 g
- Protein: 102 g
- Carbs: 132 g
- Fiber: 19 g
Bises
