Jillian Michaels ripped in 30 meal plan

1 Since I m always asked which brands I recommend, the brands I ve included in this plan are my personal favorites. (The ONLY brand that I have any financial investment in is Popchips.) If, for some reason, you don t like coconut milk beverage, you always have the option of switching to a dairy alternative. One caveat, non-organic dairy is loaded with antibiotics and hormones, so if you choose to go with dairy, please invest the extra few dollars each week to go with organic products. And, if you don t like Popchips, there are many other snack options to choose from, as well. ripped in 30 is my toughest DVD workout yet! Do it everyday and follow this 30-day meal plan and you won t believe the results. You d better take before pictures because you re not going to believe your afters !

2 ARE YOU READY TO GET ripped ?For optimal results and to get in the most ripped shape imaginable, I m putting you on a strict 30-day meal plan . Sounds tough? Actually, it s not. In fact, I ve made it as grab-and-go, easy to follow, and simple to prepare, as possible. And, I ve also cut most of the cooking down to dinners and a few lunches only. So here s the deal. There are 10 options for each meal breakfast, lunch, snacks, dinner. The idea is that you can have any meal option on any day. The calories are all pretty equal. (Breakfast, lunch, and dinner are all around 400 calories; snacks are about 200.) Love one breakfast? Eat it every day. Crave variety? Mix and match the other options however you like.

3 WANT EVEN MORE WAYS TO GET ripped ? Get a FREE 30 DAY membership to Jillian s online program at save ink in your printer please print this in black and 12 Eggs and ToastTurkey and Avocado WrapApple Berry Banana SmoothieTurkey KebabsDay 2 Yogurt, Berries and AlmondsGrilled Sirloin SaladAlmonds and an OrangeChicken SatayDay 3 Waffles and BananasMexican PizzaProtein BarBlack Bean ChiliDay 4 Ezekiel English Muffin or Toast with Almond ButterHummus and Vegetable PitaTurkey JerkyRoasted SalmonDay 5 Oatmeal with Apples and PecansSeared Tuna SaladHard-Boiled Egg With an AppleBBQ Chicken and Black Bean BurritoDay 6 Egg White Breakfast WrapChickpea BurgersHummus and VeggiesHoney-Lemon Marinated Chicken BreastsDay 7 Cheerios with a Banana or BerriesSubway Veggie DelitePopchips and Cottage CheeseZesty Shrimp VeracruzanaDay 8 Cottage Cheese and PineappleSalmon and Blueberry SaladBaked Corn Chips and SalsaMediterranean PizzaDay 9 Bagel and Cream

4 CheeseChicken Salad With Avocado and MangoSunflower Seeds and WatermelonMahi Mahi TacosDay 10 Baked Sweet Potato and SausageGrilled Veggie SaladMozzarella Cheese and a PearNut-Encrusted Chicken Breasts30 DAY MEAL PLANFind the recipes, nutritional information and cooking instructions for each of the meals below in the accompanying recipe file. The recipes are organized alphabetically by meal.*Product can be found at and fine retailers.*I like 22 Days EVEN MORE WAYS TO GET ripped ? Get a FREE 30 DAY membership to Jillian s online program at save ink in your printer please print this in black and 11 Egg White Breakfast WrapChickpea BurgersProtein BarChicken SatayDay 12 Oatmeal with Apples and PecansChicken Salad WithAvocado and MangoPopchips and Cottage CheeseRoasted SalmonDay 13 Yogurt.

5 Berries and AlmondsTurkey and Avocado WrapHummus and VeggiesMahi Mahi TacosDay 14 Cheerios with a Banana or BerriesMexican PizzaTurkey JerkyBlack Bean ChiliDay 15 Bagel and Cream CheeseSalmon and Blueberry SaladAlmonds and an OrangeTurkey KebabsDay 162 Eggs and ToastGrilled Veggie SaladProtein BarHoney-Lemon Marinated Chicken BreastsDay 17 Cottage Cheese and PineappleSeared Tuna SaladHard-Boiled Egg With an AppleNut-Encrusted Chicken BreastsDay 18 Egg White Breakfast WrapSubway Veggie DeliteApple Berry Banana SmoothieMediterranean PizzaDay 19 Oatmeal with Apples and PecansMexican PizzaBaked Corn Chips and SalsaBBQ Chicken and Black Bean BurritoDay 20 Waffles and BananasChickpea BurgersPopchips and Cottage CheeseZesty Shrimp Veracruzana30 DAY MEAL plan *Product can be found at and fine retailers.

6 *I like 22 Days brand.*I like 22 Days EVEN MORE WAYS TO GET ripped ? Get a FREE 30 DAY membership to Jillian s online program at save ink in your printer please print this in black and 21 Yogurt, Berries and AlmondsHummus and Vegetable PitaTurkey JerkyRoasted SalmonDay 22 Cheerios with a Banana or BerriesSeared Tuna SaladProtein BarTurkey KebabsDay 232 Eggs and ToastSubway Veggie DeliteAlmonds and an OrangeMahi Mahi TacosDay 24 Ezekiel English Muffin or Toast with Almond ButterGrilled Sirloin SaladMozzarella Cheese and a PearBlack Bean ChiliDay 25 Bagel and Cream CheeseSalmon and Blueberry SaladSunflower Seeds and WatermelonChicken SatayDay 26 Baked Sweet Potato and SausageGrilled Veggie SaladHard-Boiled Egg with an AppleNut-Encrusted Chicken BreastsDay 27 Ezekiel English Muffin or Toast with Almond ButterChicken Salad with Avocado and MangoApple Berry Banana SmoothieHoney-Lemon Marinated

7 Chicken BreastsDay 28 Cottage Cheese and PineappleHummus and Vegetable PitaBaked Corn Chips and SalsaZesty Shrimp VeracruzanaDay 29 Waffles and BananasTurkey and Avocado WrapHummus and VeggiesMixed Vegetable PizzaDay 30 Cheerios with a Banana or BerriesGrilled Sirloin SaladMozzarella Cheese and a PearBBQ Chicken and Black Bean Burrito30 DAY MEAL plan *Product can be found at and fine retailers.*I like 22 Days EVEN MORE WAYS TO GET ripped ? Get a FREE 30 day membership to Jillian s online program at RecipesGrab one of these quick meals and start your day and your metabolism off right. 2 Eggs and Toast2 organic eggs 1 teaspoon olive oil (optional)2 slices of multi-grain bread (preferably Ezekial 4:9 brand)Prepare the two eggs however you like (hard boiled, scrambled with a teaspoon of olive oil, over easy with a teaspoon of olive oil).

8 Serve with toasted With Cream Cheese and Lox1 multi-grain bagelLight spread of organic non-fat cream cheese2 oz. of nitrate-free loxToast the bagel, then add a light spread of organic non-fat cream cheese on top (Horizon Organic is a good brand to choose) and top with the sliced lox. Baked Sweet Potato and Sausage sweet potato, small1 chicken or turkey sausage (preferably organic or Trader Joe s brand)While the sweet potato is baking, cook the chicken or turkey sausage in a skillet. Let the sweet potato cool down for a few minutes. Slice the sausage into rounds and serve hot next to the sweet with Banana or Berries1 cup of Cheerios cup of coconut milk beverage banana, sliced or cup of mixed berriesPour coconut milk into a bowl filled with Cheerios.

9 Top with your choice of banana or EVEN MORE WAYS TO GET ripped ? Get a FREE 30 DAY membership to Jillian s online program at Recipes (cont.)Cottage Cheese With PineappleScoop cottage cheese into a small bowl and top with 2 slices of fresh pineapple; or apple, melon, or berries Whites Breakfast WrapCook the turkey bacon and scramble the egg whites in a separate skillet. Scoop the eggs onto the center of the tortilla, add the turkey bacon and sliced tomato on top. Roll up the tortilla, cut in half and Muffin or Toast With Almond Butter1 multi-grain English muffin or 2 slices multi-grain bread (preferably Ezekiel 4:9 brand)1 light spread of organic natural almond butterToast English muffin or bread, then top with a light spread of almond Waffles With BananasTwo Nature s Path hemp waffles banana, sliced 1 tablespoon organic maple syrup or organic raw honey Toast the waffles, then top them with the sliced bananas.

10 Drizzle the syrup or honey on top. Oatmeal With Apples and PecansPrepare 1 cup of oatmeal. Trader Joe s steel cut oatmeal is my favorite, but instant is also okay as long as it doesn t have sugar or artificial sweeteners. Add chopped apples, crushed pecans and a pinch of With Berries and Almonds1 serving coconut milk yogurt or organic dairy yogurt cup mixed berries cup crushed raw or dry-roasted organic almondsRinse the mixed berries and pat dry. Top the yogurt with the berries and crunchy cup organic low-fat cottage cheese2 slices of fresh pineapple Optional toppings:1 small organic apple1 cup melon1 cup berries3 slices of nitrate-free turkey bacon4 egg whites, scrambled1 tomato, sliced1 Ezekiel 4:9 Sprouted Grain Tortilla or multi-grain tortilla1 cup of oatmeal (no sugar or artificial sweeteners) small organic apple, chopped6 organic pecans, crushedPinch of cinnamonWANT EVEN MORE WAYS TO GET ripped ?