5 days Inferno - Turbo Fire

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