The Vegetarian Meal Plan

Follow this meal plan if you eliminate animal flesh in your diet. This plan is not vegan so does include some animal products like eggs and dairy products. Feel free to eliminate any of these foods that you are opposed to consuming.

Following a Vegetarian Meal Plan can create a challenge in the area of consuming adequate protein. Be sure you are eating enough high protein foods like eggs, Greek yogurt, or protein supplement drinks to meet the approximate 1 gram per pound of body weight suggest for optimizing body composition. Aim for at least 20 grams of protein with each meal. Beans, nuts, and and nut butters have some protein but also have an abundance of either carbs or fat so supplement meals with these protein sources with Textured Vegetable Protein (TVP), yogurt, or protein powder to meet each meal's protein requirement without over consuming carbs and fat.

The Vegetarian Plan

The No Cook Meal Plan

This meal plan is for the ladies who want to follow a supportive nutrition plan but do not or prefer not to cook. The meals included use items that are prepped or partially prepped and require only heating up in microwaves or toasters.

The No Cook Meal Plan

Post Workout Shakes

Post Workout nutrition is very important to ensure proper recovery from workouts. Proper recovery will ensure better results and less intense and shortened duration of post workout soreness. Our members are currently using one of the two post workout shake options below:

OPTION #1: Prograde Workout
http://www.greatshapefitclub.getprograde.com/pre-and-post-workout-drink.html

This drink is formulated with the perfect protein to carb ratio for post workout. You can just add water and drink. This drink is good tasting and effective.

OPTION #2: Gatorade Protein Drink
1/2 scoop of Prograde Protein
2T of Gatorade powder (any flavor)

The goal of the post workout shake is to replenish the muscle glycogen lost during hard training. Post workout your body need fast acting carbs...like sugar. The ideal is 30 grams of carbs to 15 grams of protein. The recommended shakes have this ratio and if you get vanilla whey protein and orange Gatorade, it is like drinking a creamsicle.

Gatorade can be bought at any store and I partner wtih Prograde and recommend their products. You would get the plain protein product to make this shake.
http://www.greatshapefitclub.getprograde.com/protein-powder.html

If you prefer to buy something that you can get in a store, I use Jay Robb or Essential Natural for local choices. Both can be purchased at Sprouts.

If you are in a pinch and forget your shake, you can drive into McDonald's and get the fruit and yogurt parfait and skip the granola. The yogurt and fruit in syrup has enough sugar and carbs by themselves.

Menu Chart Meal Planner

Meal planning is made simple with this document. For each meal, pick a food from each group (i.e. protein, produce, etc) to build your balanced meal without any guesswork.
Menu Chart Meal Planner

Nutrition and Travel

So, you’ve worked hard to eat clean and maintain your workouts and you’ve seen some great results and now it’s time to travel!Use the tips in this handout to master travel nutrition to keep your hard earned results.

Nutrition and Travel Guidelines

GSFC Recipe Book

A list of healthy recipes published by Concita Thomas designed to taste great and enable healthy eating.

Great Shape Fit Club Recipe Book

Rapid Fat Loss Quick Start Program

This quick start program does your planning for you with scheduled meal times and ideas. You can follow this program to jump start your body transformation before you have your personal one on one call with Concita. After the call, she may recommend that you follow one of the other plans posted here based on our individual needs.

RFL Quick Start Program

Rapid Fat Loss Nutrition Plan - Phase 3B

Phase 3 - Option B is an advanced nutritional approach that uses carbohydrate
cycling to accelerate your results to optimize fat burning and to break plateaus.
This is the most complex nutrition strategy as you will rotate between 3 types of nutrition days with varying levels of carbohydrates. There is a high, low, and no
carbohydrate day in this plan.

RFLN Plan Phase 3B

Rapid Fat Loss Nutrition Plan - Phase 3A

Phase 3 is an advanced nutritional approach that combines carbohydrate timing
(starch at certain times), post workout nutrition (pwo shakes), and carbohydrate
cycling to accelerate your results to optimize fat burning and to break plateaus.

RFLN Plan Phase 3A

Rapid Fat Loss Nutrition Plan - Phase 2

During Phase 2, you will continue to build on the good habits that you have
established in Phase 1. After establishing the habits of eating small, frequent meals made of protein and produce, replacing refined starches with unrefined ones, and eliminating sweets and caloric beverages, you are ready to take on nutrient timing for accelerated fat loss. This phase of the nutrition plan addresses the WHEN to eat starchy carbohydrates for optimal fat loss.

RFLN Plan Phase 2

Rapid Fat Loss Nutrition Plan - Phase I

Phase 1 nutrition is designed to help the nutrition novice adapt healthy eating
habits that are optimal for fat loss, improved health and improved performance.
The goal during phase 1 nutrition is to master the basics of eating for great
shape which include eating small, frequent meals, consuming protein at each meal, replacing refined starches, and eliminating sweets and caloric beverages.

RFLN Plan Phase I