A perfect week-long meal plan for a 30 to 40 years old father. (This is the email I sent to one of my clients).
(Insert Your Name Here), I think you’re just too smart to not acknowledge the fact that you can do better. I also think you OWE it to your children, to your family and to yourself to give your absolute best to be THERE FOR THEM, and for a long time. Wake the fuck up and be the father, husband, and the man you are meant to be. I’m sending you what you need to eat next week that will help you KEEP the promise you made to your children and to your family. Just DO IT. Whether you like it or not, or whether you think it’s right or wrong, just do it. When I’ll see you, we’ll not be talking about how hard it is for you, or about why you cannot do it. Please don’t talk to me about your diet unless it’s about an allergy or other serious condition. I’ll be the one contacting you to talk about your food, etc., not the other way around. I also don’t want you to reply to this email. I’ll be taking your measurements and weigh you in next time I see you to keep track of your progress. I am super excited for you. You’re going to do GREAT. IT’S GO TIME.
Mon/Tue/Wed/Thur/Fri/Sat
Breakfast: 4 boiled eggs/with 1 yolk — a quarter avocado, 1 slice of toast (whole wheat/ Ezekiel). You can alternate the eggs with 1 cup of cottas-cheese. You can olive-oil pan-fried the eggs with some fresh broccoli/spinach and eat them as an omelet if you’d like.
Also, if you want/need you can replace lunch/breakfast and dinner plate with a shake. I just need to know the size and what type of shake/smoothie that is.
Snack: only if you’re hungry — 8 (yes, eight) almonds/cashews/nuts — one medium apple/(or) banana/ or any other fruit. (Please don’t ask why 8. I don’t fucking know. You just don’t look like someone who needs more than eight peanuts as a snack).
Lunch: 5oz chicken breast/turkey/fish, 1 cup of steamed vegetable/rice. You can also have a hamburger patty with a cup of any vegetables you want, fresh or steamed (tomatoes/cucumbers/carrots/etc.).
2nd Snack: Only if you feel like you want to kill for food — starving — have the same snack as above.
Dinner: Same as lunch, ONLY 1/2 cup of vegetables /or rice.
NOTES: Drink at least 2 liters of water a day. Strive for a gallon of water daily. Absolutely no alcohol, juices, sports drinks, coffee drinks, etc. Don’t even ask for it. Yes, coffee /w a splash of half-half (if you want). No sugar. Yes, Truvia/Splenda. Also, no desert (otherwise I would’ve added it to the list). Yes, spices. Not too much salt (only if needed). No sauces, or salad dressings (yes olive oil). And yes, you can still eat pussy (that’s zero calories).
Sunday.
Have whatever you want for breakfast and lunch, just don’t be a pig. You’ll still have to look in your children’s eyes and tell them the truth someday.
Dinner: ONLY IF YOU’RE HUNGRY. 5oz chicken breast/turkey/fish, 1/2 cup of steamed vegetable/rice. You can also have a hamburger patty and a half cup of rice or any vegetables you want, fresh, steamed or roasted. (tomatoes/cucumbers/carrots/etc.).
Enjoy it and Good luck. We’ll be in touch.