The Fit Chic Lifestyle Eating Plan

Fit Chic Eating Principles:

1. Always pair a lean protein with a clean carb together at each meal. 2. Keep your healthy fats about 25-35 grams a day. 3. Eat more veggies than fruit. 4. Stick with foods that have one ingredient (almond, apple, chicken, ect.) 5. Take it meal by meal and make a healthy choice. 6. Do not use sugar or salt!! If you want to season your food use garlic, oregano, ginger, cayenne pepper, basil, marjoram, and tumeric, fresh lemon or lime. (Cook book coming soon!) 7. Drink lots of water!!! Ditch the soda and sugary fake fruit juices. If you want sweet, add Stevia to lime or lemon to water. Water will help flush the toxins out of your system. I cant say this enough! 8. Try to eat more chicken and fish. Limit red meat to twice a week or less. Red meat takes longer to breakdown in the GI tract. 9. Avoid white rice, white flour, refined sugar, and potatoes. 10. Eat 4-5 small meals a day to fuel you metabolism. 3 to 4 hours apart.
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Acceptable lean protein sources: 1. Wild Salmon 2. Trout 3. Sardines 4. Shrimp 5. Chicken (skinless, white) 6. Turkey (skinless, white) 7. Egg whites 8. Yogurt/Kefir (fat free) 9. Cottage cheese (fat free) 10. Low fat and fat free cheeses 11. Nuts (Almonds, peanuts, cashews, pecans, seeds, ect.) 12. Beans (kidney, black, navy, pinto, garbanzo, lentils ) Clean carbs: (Yes, you get to eat good carbs!) 1. Oatmeal (slow cooked, not instant) 2. Wheat toast (100% stone ground whole wheat or whole wheat flour, not enriched) 3. Yogurt/milk/cottage cheese (fat free or low fat) 4. Whole wheat tortillas (lots of fiber!) 5. Veggies like sweet potatoes and squash 6. Whole grain oats, barley, quinoa, and soba noodles Healthy fats: (25-35 grams a day) 1. 2. 3. 4. 5. 6. Avocados Nuts Natural peanut butter or almond butter Fish (salmon, or fish oil pills) Flaxseed oil Olive oil, canola oil, and sunflower oil

Fruits: (2-3 servings a day) 1. Apples 2. Pears 3. Any kind of fresh berries (strawberry, blackberry, blueberry, raspberry, acai berry)
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4. 5. 6. 7. 8.

Cataloupe Grapefruit Honeydew melon Watermelon Oranges

Veggies: (4-5 servings a day) 1. Artichokes 2. Avocados 3. Bamboo shoots 4. Bell peppers (green or red) 5. Broccoli 6. Brussel sprouts 7. Cabbage 8. Cauliflower 9. Celery 10. Chard 11. Chives 12. Cucumbers 13. Dark leafy greens ( fresh baby spinach for salads) 14. Eggplant 15. Lemon 16. Lime 17. Garlic 18. Green beans 19. Kale 20. Mushrooms 21. Onions 22. Tomatoes 23. Radish 24. Sprouts 25. Summer squash 26. Turnips 27. Beans 28. Shallots 29. Scallions If I dont list a fruit or vegetable, it doesnt mean that I dont think it is good; it is that those listed are MY top choices as far as nutrient value.
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Here are some food combinations listed in my daily diet: Breakfast: Egg whites and oatmeal with fresh berries Yogurt with whole grain oats and nuts Yogurt with berries and egg whites Whole wheat tortilla with egg whites and veggies Veggie omelet with wheat toast Wheat toast with almond butter or natural peanut butter and fresh fruit Hard boiled eggs (no yolk) with fruit and wheat toast An all bran or flaxseed cereal with fat free milk with fresh berries Cottage cheese w/fruit Snacks: Protein source such as chicken or turkey lunchmeat, Whey protein shake and 15 nuts (almonds or walnuts) Natural peanut butter or almond butter with celery sticks Piece of fruit with protein (nuts) or spoonful of peanut butter Tuna and cherry tomatoes Hummus and carrot sticks and celery Low-fat string cheese and an apple Lunch: Grilled chicken breast and a salad Chicken and veggies Fish and veggies Turkey burger on a whole wheat bun with veggies Dinner: Stick with lean protein and veggie! Chicken/veggies Fish/veggies Hard boiled egg whites on top of a salad Lean red meat and veggies Water, water, water! Lots of water throughout the day!
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Some of my favorite products are: Stevia (sweetener) Fage (Greek yogurt) Horizon products (eggs, milk, butter, cottage cheese, ect) Bob Mills products (beans & baking powders) 365 products from Whole Foods (almond butter, ect) Green Tea One product I cant live without: MY JUICER!!! Everything is so fresh. Vitamins to take on a regular basis are: Multivitamin (in case you dont meet your daily intake in food) Fish oil (great for the heart) Extra calcium if you dont meet 1200 mg a day Vitamin C (for immunities) Fiber (try to get 25 grams a day, if not there are great products to get extra) Flax seed oil or ground flax seed (put it in yogurt or oatmeal) CoQ10 Fiber: Try to get 25 grams a fiber a day

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Foods to stay away from for two weeks! This will not help you fight fat! You can go to www.marziaprince.com on my blog to find healthy alternatives to your beloved foods! I have great dessert on there to help you stay on track! Beware of the food below 1. Fast food (burgers, pizza, chicken tenders) 2. Snack foods (CHIPS, pretzels, rice and corn cakes, cookies, you get the picture!) 3. Candy 4. Baked goods (brownies, pies, cookies, cakes ect) 5. Cereal unless oatmeal, All Bran, or Flaxseed type 6. Fruit juice (only in mornings- pomegranate and acai are the best) 7. Ice cream and frozen yogurt 8. Soda 9. Sugar 10. Pancakes, waffles, breakfast muffins 11. Full fat-cheese (use low-fat or fat free only) 12. Alcohol (has lots of calories and converts to sugar in the body)

14 day eating plan: Here is the 14 day eating plan to looking great and feeling energized! Here are 7 full days that you can repeat for two weeks in a row. There are all types of great food choices and variations. If you dont like a food listed on menu, please substitute it for a food you do like! ENJOY!

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DAY 1

Breakfast 1 cup cooked oatmeal with blueberries 3 egg whites scrambled with Pam olive oil spray Snack Fat-free yogurt with strawberries 7 to 10 almonds Lunch 4 oz. chicken breast (grilled or baked) 1 cup broccoli cup whole grain or brown rice Snack 1 med apple 1 low-fat string cheese pack or low-fat cubed cheese Dinner 4 oz. fish (salmon, tuna, halibut, ect) 1 cup steamed spinach sweet potatoe
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DAY 2

Breakfast 6 oz. cottage cheese w/fruit (your favorite fruit) Snack 1 med pear 10-15 walnuts Lunch Grilled chicken salad loaded with tomatoes, baby spinach, onions, cucumbers, carrots, and mushrooms sweet potato Snack bell pepper sliced, 10 cherry tomatoes 2 hard boiled eggs, one yolk Dinner 4 oz. red meat grilled 1 cup veggies steamed

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DAY 3

Breakfast 1 cup fat-free yogurt with 1 chopped up apple and 1 tablespoon ground flaxseed in it with 5 chopped almonds 1 slices of whole grain or whole wheat toast Snack 1 cup cottage cheese with 10 grape tomatoes Lunch 1 cup whole wheat or brown rice spaghetti cup spaghetti sauce 4 oz. grilled chicken or lean hamburger meat 1 cup broccoli steamed Snack 1 med orange 7-10 almonds Dinner 4 oz. grilled or baked chicken Spring mix salad w/ lots of different veggies
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DAY 4

Breakfast small cantaloupe with 1 cup non-fat yogurt Snack 10-15 grape tomatoes 3 pieces of turkey or chicken lunchmeat Lunch 2-3 Chicken tacos with corn tortillas (put tomatoes or salsa, low-fat cheese, guacamole, or fat free sour cream) Snack 1 cup of mixed berries with 10-15 nuts Dinner 4 oz. grilled fish 1 cup veggies steamed squash or zucchini

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DAY 5
Breakfast Egg white omelet loaded with veggies and some fat free cheese 1 slices of whole grain or whole wheat toast Snack 2 celery stalks with 1 Tbsp. peanut butter or almond butter in each Lunch 4 oz. of grilled chicken or fish Sweet potato-no butter or salt may use plain yogurt for sour cream or use fat-free sour cream 10 asparagus spears Snack 1 cup cottage cheese w/pineapple Dinner Turkey burger on whole wheat bun w/tomatoes, baby spinach, onion, low fat cheese or you can use avocado slices Spring mix salad with your choice of veggies (oil and vinegar type dressing)

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DAY 6

Breakfast Breakfast burrito- corn or whole wheat tortilla Scrambled eggs w/tomatoes, onions, bell peppers Salsa Snack Melon slices w/yogurt 10-15 pecans Lunch Tuna fish sandwich with fat-free mayo on whole wheat bread Spring mix salad (1 cup spinach, 10 cherry tomatoes, cucumber slices, olive oil, vinegar) Snack 3 slices of turkey meat (lunch meat) 6 baby carrots, 3 small celery stalks, Dinner 4 oz. grilled or baked meat (your choice) 1 cup of veggies steamed or a salad

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DAY 7
Breakfast 2 slices of French Toast (use whole wheat bread, egg whites, cinnamon, and vanilla extract for batter) 1 pat butter 1 tablespoon agave nectar (for each piece, low glycemic, taste like syrup) Top with your favorite fruit-apple slices, fresh berries, or a banana Snack Cucumber slices and 10 cherry tomatoes 2 hard boiled egg whites Lunch Turkey and Swiss sandwich on whole wheat or whole grain bread Spring mix salad Snack 1 med pear 7-10 walnuts Dinner 1 Turkey hot dog on 1 whole grain hot dog buns Sweet potato fries (baked in oven) Side salad
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Please repeat from the beginning starting back at Day 1 for 7 more days or you can repeat all month!!

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