Basic Eating Plan Weeks 1–6

X-Force Body Meal Plan to Help you

GETFITINNOTIME

Based off the proven

eating habits found
in The Body Fat
Breakthrough

©2016 X-Force Body

 X-Force Body Program
By Ellington Darden, Ph.D.

GENERAL GUIDLINES
RELATED TO THE
MENUS THAT FOLLOW

• Each daily menu consists of six small meals. A small meal consists of 100 to 400 calories.
During the first two weeks, women will consume 1400 meals a day, while men will consume
1600. Caloric intake drops to 1300 per day for women and 1500 for men during weeks 3 and 4,
then decreases to 1200 per day for women and 1400 for men in the final two weeks. The listed
foods are available in most supermarkets and are simple to prepare!
• Most drinks consumed should not contain calories. Although soft drinks are not ideal, if they are
not caloric you may drink them. For best results, no more than 2 cups of caffeinated soda, coffee
or tea may be consumed.
• Please visit these suggested websites for frozen and microwavable meals along with dinner
substitutions:
• Michelinas.com
• Healthychoice.com
• Leancuisine.com
• For our recommended meal-replacement shakes, please explore
• Metabolic Drive Shake Mix (biotest.t-nation.com/categories/diet)
• Myoplex Original (EAS.com)
• As with all reduced-calorie diets, you should take one multiple vitamin with minerals each
morning with breakfast. High-potency supplements are not necessary.
• Your physician should be made aware that you are about to modify your eating and exercise plan.
Make a copy of this material for their reference and your own. Your doctor will likely recommend
a physical exam if you have not had one in the last 12 months.
• DO NOT try this program if you are; pregnant, breast feeding, under the age of 20, have a heart,
liver or kidney disease, have diabetes or some types of arthritis or cancer. X-Force Body asks you
to consult with your physician before beginning the program, and play it safe!
 OTHER IMPORTANT GUIDELINES

Besides adhering to the X-Force Body Eating Plan, there are other things you must do to achieve
sustainable fat loss results.

• Drink at least one gallon of ice water each day. Abundant water facilitates fat loss because
it helps your liver and kidneys become more efficient. Use an insulated water bottle and sip
through a straw for best results.
• Perform X-Force Body training workouts twice a week. After a routine of heavy eccentric
exercise, your fat metabolism can remain elevated for four days and nights. That’s one reason
why you will require longer periods of rest and recovery.
• Walk moderately for 30 minutes each day after your evening meal. Walking will temporarily burn
25-30% more calories. You may also substitute a bike ride or stationary bike, but do not run as it
will deplete your energy.
• Get extra rest and sleep! Both will help in losing fat and recovering muscle. Don’t participate in
other sports or fitness activities for the duration of your X-Force Body training. Rest as much as
you can on your non-exercise days.
• Be more proactive. Learn to say NO to temptations that will keep you from reaching your goals.
Say YES to practices that are beneficial for your health and fitness goals.

MENU

WEEKS 1&2
{Women 1400 calories/day, Men 1600 calories/day}

Breakfast = 300 calories

Choose one: 1 bagel, cereal or shake — and a noncaloric drink

1 whole wheat bagel, Thomas’ Hearty Grains (240)

1 ounce light cream cheese (60)

1 English muffin (120)
1 hard-boiled egg (78)
4 dried apricots (70)
1 can (5.5 oz.) of V8 Juice (30)

2 scoops Metabolic Drive shake mix (220) or other comparable meal
replacement shake
1 medium banana (80)
12 oz. cold water
Place in bender and mix until smooth
 Midmorning Snack = 100 calories
Choose one:

1 cup light, fat free, flavored yogurt (100)
14 whole, unsalted almonds (100)
1 apple (100)

Lunch = 300 calories

Choose one — sandwich or soup — and a noncaloric drink

Ham or turkey sandwich (300)

2 slices whole wheat bread (140)
1-2 tablespoons classic mustard (0)
3 oz. of deli type ham or turkey, sliced thin (90)
1 oz. fat free cheese (1 ½ slices) (50)
2 slices of tomato (10)
2 lettuce leaves (10)

Healthy Choice Soup, Chicken & Dumplings — entire can (300)

Men add 100 calories:

8 oz. V8 Juice (50)
7 whole, unsalted almonds

Midafternoon Snack = 200 calories

Choose two:
1 cup light, fat free, flavored yogurt (100)
1 Breakstone’s Cottage Doubles, various flavors (100)
14 whole, unsalted almonds (100)
1 apple (100)
2 cups light, microwave popcorn (100)
 Dinner = 300 calories
Choose one of the frozen microwavable meals and a noncaloric drink

Orange Chicken, Lean Cuisine Culinary Collection (310)

Lemon Pepper Fish, Lean Cuisine Culinary Collection (300)
Santa Fe Style Rice & Beans, Lean Cuisine Simple Favorites (290)
Three Cheese Ziti, Michelina’s Lean Gourmet (300)

Men add 100 calories:

1 ½ slices whole wheat bread (105)

Evening Snack = 200 calories

Choose two:
1 cup light, fat free, flavored yogurt (100)
1 Breakstone’s Cottage Doubles, various flavors (100)
14 whole, unsalted almonds (100)
1 apple (100)
2 cups light, microwave popcorn (100)
 SHOPPING LIST FOR MENUS

The quantities for one week of the listed foods will depend on your specific selections. Review your
choices and adjust the shopping list accordingly. Remember to check nutrition information on products
you buy so that you can carefully follow the serving sizes in the menus. It may be helpful for you to
photocopy this list each week before doing your shopping.

Staples: Grains:
o Mustard o Thomas’ Hearty Grains
o Meal Replacement Shakes Whole Wheat Bagels
o Fat Free Milk o Thomas’ English Muffins
o Whole, Unsalted Almonds o Whole Wheat Bread
o Noncaloric Drinks: Water, Diet Soda, o Light Microwave Popcorn
Tea and Coffee
Meat and Entrees:
Fruits: o White Turkey Meat (thin sliced)
o Apples (3” diameter) o Ham (thin sliced)
o Bananas (7” long) o Eggs
o Dried Apricots
Frozen Microwavable Dinners:
Dairy: o Lemon Pepper Fish,
o Light Cream Cheese Lean Cuisine Culinary Collection
o Fat Free Cheese o Orange Chicken,
o Light, Fat Free, Flavored Yogurt Lean Cuisine Culinary Collection
o Breakstone’s 100 Calorie o Santa Fe Style Rice & Beans,
Cottage Doubles Lean Cuisine Simple Favorites
o Three Cheese Ziti,
Vegetables: Michelina’s Lean Gourmet
o Lettuce o Chicken & Dumplings,
o Tomatoes Healthy Choice Soup
o V8 Juice

EATING PLAN AND SUBSTITUTIONS

WEEKS 3 – 6

Women: Weeks 3 & 4 = 1300 calories/day: eliminate one midafternoon snack from Weeks 1 & 2 menus.
On Weeks 5 & 6 = 1200/day: eliminate one evening snack from Weeks 3 & 4 menus.

Men: Weeks 3 & 4 = 1500 calories/day: eliminate one midafternoon snack from Weeks 1 & 2 menus.
On Weeks 5 & 6 = 1400/day: eliminate one evening snack from Weeks 3 & 4 menus.
 300 Calorie Lunch Substitutions

Chef Salad
2 cups lettuce (20)
2 oz. white meat, chicken or turkey (80)
2 oz. fat free cheese (100)
4 slices tomato (28)
1 tablespoon fat free dressing (8)

1 slice whole wheat bread, toasted (70)

Sandwich from Subway

6” turkey breast & black forest ham on 9-grain wheat bread
Include plenty of vegetables and no oil-based dressings (300)

Fruits
5 dried prunes (100)
1 oz. raisins (82)
½ cantaloupe (94)

Energy Bars
Most popular energy bars — Zone, PowerBar, Odwalla and Cliff — may be used as
snack. Calories range from 210 — 240 so slightly less than ½ of one bar is your snack.

300 Calorie Dinner Substitutions

Tuna Salad
½ can (2.5 oz.) chunk light tuna in water (50)
½ cup (4 oz.) whole kernel corn, canned, no salt added (60)
½ cup (4 oz.) canned sweet peas (60)
2 tablespoons sweet pickle relish (40)
1 tablespoon Hellmann’s Light Mayonnaise (50)
1 tablespoon Dijon mustard (0)

Mahi Mahi & Broccoli

4 oz. Mahi Mahi fish, grilled (120)
1 cup broccoli, sautéed in 1 teaspoon olive oil (70)
1 ½ slices whole wheat bread (105)

Creamy Rigatoni with Broccoli & Chicken, Michelina’s Lean Gourmet (270)
Chicken Alfredo, Lean Cuisine Market Collection (280)
Roasted Turkey Breast, Lean Cuisine Market Collection (290)
 BEST RESTAURANT GUIDE AS REPORTED BY THE DAILY BEAST.
Red Lobster Restaurant Meals
Maple-Glazed Chicken
Calories: 570 Fat (g): 9 Calories from fat: 14%
Saturdated fat (g): 2.5 Sodium (mg): 1950 Carbohydrates (g): 62

Garlic-Grilled Jumbo Shrimp

Calories: 370 Fat (g): 9 Calories from fat: 22%
Saturdated fat (g): 2 Sodium (mg): 2160 Carbohydrates (g): 40

Olive Garden
Venetian Apricot Chicken
Calories: 380 Fat (g): 4 Calories from fat: 9%
Saturdated fat (g): 1.5 Sodium (mg): 1420 Carbohydrates (g): 32

Seafood Brodetto
Calories: 480 Fat (g): 16 Calories from fat: 30%
Saturdated fat (g): 3 Sodium (mg): 2250 Carbohydrates (g): 35
Applebee’s Restaurant
Asiago Peppercorn Steak
Calories: 390 Fat (g): 14 Calories from fat: 32%
Saturdated fat (g): 6 Sodium (mg): 1520 Carbohydrates (g): 26

Grilled Dijon Chicken and Portobellos

Calories: 450 Fat (g): 15 Calories from fat: 30%
Saturdated fat (g): 6 Sodium (mg): 1790 Carbohydrates (g): 30

Chili’s Restaurant
Classic Sirloin Steak
Calories: 370 Fat (g): 9 Calories from fat: 22%
Saturdated fat (g): 4 Sodium (mg): 3680 Carbohydrates (g): 20

Salmon with Garlic and Herbs

Calories: 520 Fat (g): 16 Calories from fat: 28%
Saturdated fat (g): 4 Sodium (mg): 1410 Carbohydrates (g): 47
Margarita Grilled Chicken
Calories: 600 Fat (g):13 Calories from fat: 20%
Saturdated fat (g): 3 Sodium (mg): 1310 Carbohydrates (g): 72

Ruby Tuesday’s Restaurant

Barbeque Grilled Chicken with White Cheddar Mashed Potatoes and Grilled Green Beans
Calories: 504 Fat (g): 16 Calories from fat: 29%
Saturdated fat (g): n/a Sodium (mg): 2219 Carbohydrates (g): 36

IHOP Restaurant
Savory Pork Chops
Calories: 620 Fat (g): 23 Calories from fat: 34%
Saturdated fat (g): 6 Sodium (mg): 890 Carbohydrates (g): 41

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