A Fresh Start with Fittbra’s 4-Week Nutrition Plan
I am sure you have a lot of different feelings at this moment. Excitement, nervous, hopeful, or even “here we go again!”. I can assure you so many of our clients started with those same feelings and thoughts. What sets our program apart from others is the education we provide our clients in our one on one sessions (can be booked at anytime throughout this plan). We don’t want to be your next diet but your final solution.
Phase 1 – Week 1
*flavor any meal with sugar and salt free seasoning as desired
You will be starting your 4 week plan with a special phase we call PREP!
This phase is truly UNLIMITED protein and raw greens. If you build yourself a salad with protein and veggies and you
eat it and are still hungry you can go back and build yourself another salad. You need to listen to your body and eat
when you are hungry and stop when you are satisfied. You shouldn’t eat until you are engorged and feel sick but eat
until you are truly satisfied. This is NOT the time to barely eat or serve yourself small portions, this is the time to reset
your metabolism and turn on your inner fat burning switch by fueling your body with good sources of energy.
Special Notes:
*You may use oil and vinegar during this time and italian or balsamic vinaigrette dressings. Any seasoning that doesn’t
contain salt and sugar. You may also use any fresh herbs and spices like garlic, cilantro and parsley etc.
*You may also use almond, cashew, coconut, oat or 2% milk in coffee with any low calorie or zero calorie sugar
Prep protein options = Chicken, Turkey, Beef, Shellfish, Fish etc. (Just NO Pork)
Prep Raw Green Veggies options = Spinach, celery, cucumber, lettuce, arugula, green beans (anything you can eat
raw that is the color green except NO Peas)
After you finish Prep you will start your Plan.
Grocery List – Week 1
Prep:
❏ Eggs
❏ (8) Navel Oranges
❏ Prep Protein’s (chicken, fish, shellfish, beef)
❏ Raw Green Vegetables (lettuce, spinach, kale, green bell peppers, green onion, cucumber, broccoli, zucchini, asparagus etc.)
❏ Milk (nut, coconut, oat, fat free….no creamers are recommended)
❏ Olive or Avocado Oil
❏ Apple Cider Vinegar with the Mother (preferably Braggs)
❏ Balsamic vinegar
❏ Italian or Balsamic vinaigrette (example Bolthouse farms)
❏ Pink Himalayan Sea Salt
After Prep:
❏ Plain oatmeal or Cream of Rice
❏ Cinnamon
❏ (2) Apples
❏ Fresh or Frozen berries
❏ Lean Ground turkey
❏ 8 oz Raw Filet of Orange Roughy
❏ Shrimp
❏ 5 oz Raw steak Filet or lean ground beef
❏ Chicken Breasts
❏ Rice (white, brown or wild)
❏ Variety of veggies to cook (zucchini, green beans, broccoli, asparagus etc)
❏ Coconut Aminos (Brand = Coconut Secret)
❏ Peanut Butter
❏ White Corn tortillas
❏ Salsa
❏ (1) Protein Bar with a minimum 20g Protein
❏ Protein powder with 15-24g protein per serving
❏ (1) Small Container of Strawberries
❏ Protein pancake mix (Birch Blenders or Kodiak)
❏ Sugar free pancake syrup (Walden Farms)
❏ Unsalted Butter
❏ (1) small to medium White or Sweet Potato
Phase 1 – Week 2
*flavor any meal with sugar and salt free seasoning as desired
Grocery List – Week 2
❏ Plain oatmeal or Cream of Rice
❏ Rice cakes (any flavor…our favorites are caramel and chocolate)
❏ Rice (White, brown, wild)
❏ White corn tortillas
❏ Cinnamon
❏ (2) Bananas
❏ Fresh or Frozen berries
❏ (1) Apple
❏ Fresh or frozen mango
❏ Riced Cauliflower
❏ Spinach/Mixed greens (do not need to buy IF you plan on eating saturday lunch at a restaurant)
❏ Cilantro
❏ Salsa
❏ Lime juice
❏ Variety of veggies to cook/grill
❏ Lean Ground turkey (93% lean to 99% Lean)
❏ Shrimp
❏ Salmon
❏ Chicken Breast
❏ (1) 5oz Steak Fillet or lean ground beef
❏ (6) Protein Bars with a minimum 20g Protein
❏ Protein powder with 15-24g protein per serving
❏ (1) Small Container of Strawberries
❏ Protein pancake mix (Birch Blenders or Kodiak)
❏ Sugar free pancake syrup (Walden Farms)
❏ Coconut extract (baking section)
❏ Peanut butter or nut butter of choice
❏ Unsalted Butter
❏ (1) small to medium White or Sweet Potato Milk (nut, coconut, oat, fat free….no creamers are recommended)
❏ Olive or Avocado Oil
❏ Apple Cider Vinegar with the Mother (preferably Braggs)
❏ Balsamic vinegar
❏ Italian or Balsamic vinaigrette (example Bolthouse farms)
Phase 1 – Week 3
*flavor any meal with sugar and salt free seasoning as desired
Grocery List – Week 3
❏ Eggs
❏ Plain oatmeal or Cream of Rice
❏ Rice cakes (any flavor…our favorites are caramel and chocolate)
❏ Rice (White, brown, wild)
❏ White corn tortillas
❏ Cinnamon
❏ (3) Navel Oranges
❏ Fresh or Frozen berries
❏ (1) Apple
❏ Fresh or frozen Pineapple
❏ Variety of veggies to cook/grill
❏ Spinach/Mixed Greens and either raw green veggies for your salads
❏ (1) Large container OR (2) individuals Twogood Vanilla Greek yogurt
❏ Lean Ground turkey (93% lean to 99% Lean)
❏ Shrimp
❏ Chicken Breast
❏ Steak Fillet or lean ground beef
❏ (3) Protein Bars with a minimum 20g Protein
❏ Protein powder with 15-24g protein per serving
❏ (1) Small Container of Strawberries
❏ Protein pancake mix (Birch Blenders or Kodiak)
❏ Sugar free pancake syrup (Walden Farms)
❏ Coconut extract (baking section)
❏ Peanut butter or nut butter of choice
❏ Unsalted Butter
❏ (1) small to medium White or Sweet Potato
❏ Milk (nut, coconut, oat, fat free….no creamers are recommended)
❏ Olive or Avocado Oil
❏ Apple Cider Vinegar with the Mother (preferably Braggs)
❏ Balsamic vinegar
❏ Italian or Balsamic vinaigrette (example Bolthouse farms)
Phase 1 – Week 4
*flavor any meal with sugar and salt free seasoning as desired
Recipe Needed for Week 4
*flavor any meal with sugar and salt free seasoning as desired
Cottage Cheese Chop Salad
1/2 english cucumber peeled & chopped/diced
1 roma tomato diced
3 stalks of celery chopped
1 green onion chopped
5.5oz Cottage Cheese
1 Table Apple Cider Vinegar
1 Tbsp Dijon Mustard
1/4 cup chopped Parsley
1 tsp fresh dill or 1/4 tsp dried
dash garlic powder
dash paprika
black pepper to taste
Entire Recipe = 1 Serving
Recipe Needed for Week 4
*flavor any meal with sugar and salt free seasoning as desired
Cottage Cheese Chop Salad
1/2 english cucumber peeled & chopped/diced
1 roma tomato diced
3 stalks of celery chopped
1 green onion chopped
5.5oz Cottage Cheese
1 Table Apple Cider Vinegar
1 Tbsp Dijon Mustard
1/4 cup chopped Parsley
1 tsp fresh dill or 1/4 tsp dried
dash garlic powder
dash paprika
black pepper to taste
Entire Recipe = 1 Serving
Grocery List – Week 4
❏ Eggs
❏ Bread of choice (100 calories or less per slice)
❏ 1 Avocado
❏ Pico de gallo (made fresh from produce section)
❏ Rice (White, brown, wild)
❏ White corn tortillas
❏ Cinnamon
❏ (3) Navel Oranges
❏ Fresh or Frozen berries
❏ (1) Apple
❏ 1 Small container of Watermelon
❏ Fresh or frozen Pineapple
❏ Variety of veggies to cook/grill
❏ Spinach/Mixed Greens and either raw green veggies for your salads
❏ (1) Small container of $% cottage cheese
❏ (1) Large container OR (3) individuals Twogood Vanilla Greek yogurt
❏ Lean Ground turkey (93% lean to 99% Lean)
❏ Shrimp
❏ Chicken Breast
❏ Steak Fillet or lean ground beef
❏ (3) Protein Bars with a minimum 20g Protein
❏ Protein powder with 15-24g protein per serving
❏ (1) Small Container of Strawberries
❏ Protein pancake mix (Birch Blenders or Kodiak)
❏ Sugar free pancake syrup (Walden Farms)
❏ Coconut extract (baking section)
❏ Peanut butter or nut butter of choice
❏ Unsalted Butter
❏ (2) small to medium White or Sweet Potato
❏ Rice (white, Brown, Wild)
❏ Milk (nut, coconut, oat, fat free….no creamers are recommended)
❏ Olive or Avocado Oil
❏ Apple Cider Vinegar with the Mother (preferably Braggs)
❏ Balsamic vinegar
❏ Italian or Balsamic vinaigrette (example Bolthouse farms)
❏ 1 english cucumber
❏ 2 roma tomatoes
❏ 1 Bundle Celery
❏ 1 Bundle green onion
❏ 1 Tbsp Dijon Mustard
❏ 1/4 cup chopped Parsley
❏ fresh or dried dill
❏ garlic powder
❏ paprika
❏ black pepper
Download Your FREE 4 Week Nutrition Plan Here >>
Tips For Success
*flavor any meal with sugar and salt free seasoning as desired
#1
Be consistent and trust in the process. Make a mental agreement with
yourself to do this 100%
#2
Don’t cook with your fat serving. Cook with a zero calorie spray oil like
Chosen Foods 100% Pure Avocado Oil Spray. It is important for your body
to get your fat serving raw (this line is written in this booklet twice because
it is that important)
#3
All spices, seasoning etc should be salt and sugar free!
#4
Get in variety, it helps with boredom and increases your ability to stay
on track.
#5
Please please please don’t miss servings. Your body needs the consistency.
#6
Our Team is here for you. If you feel you need some extra
encouragement or counseling with one of our specialist you can book at
anytime here
Weigh In
Monday & Friday ONLY
Please make sure to weigh every Monday & Friday mornings to check on progress.
You do NOT need to weigh daily. It is important to track your weight for progress
purposes BUT weighing too often can take a negative psychological toll. There will
be days where you lose and days where you may fluctuate a bit but that is what we
call the curve a losing. No one loses in a straight line going down. There will be ups
and downs and we will get through it together!
We highly suggest taking before pictures (front view, side view and back view) in
workout clothes such as a sports bra and shorts for women and just shorts for men.
You can also take measurements as well. The more t
Ready to Get Started?
After finishing you 4 week plan we would love to book a 1 on 1
consultation with you within 1 week of completing. Please use one
of the below forms of contact to schedule.
This way we can see how things are going and if any personalized
modifications need to be made. Please let us know when booking
that you purchased this plan so we can offer a $20 discount on your
session.