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Meal Cutting Plan

  • How to Design a Lean, Fat Busting Meal
  • Supplements to Assist You in Reaching Your Goals
  • Tips & Information

Basic Meal Template
Additional Meal "Variety"
Foundations of Health
Egg White Omelets
27g Protein - 292 Cals.
• 4 Egg Whites and 1 Whole Egg
• 1 Slice Whole Grain Bread
• 1/2 Cup Diced Peppers & Onions
• Cayenne and Pepper Slices
Fruit Smoothie Delight
37g Protein - 298 Cals.
• 1/2 Cup Water
• 1 Cup No-Fat Natural Yogurt
• 1 Scoop of mixed Whey Protein
• 1 Cup Frozen Organic Berries
Not to be Counted as Cals.
in the Meal Guide
• 1 Scoop Phytoberry
• Essential Fat (Caps or Liquid)
• Multi-Vitamin
Peaches & Cheese
26g Protein - 201 Cals.
• 250g No Fat Cottage Cheese
• 1 Cup Sliced Peaches
No-Fat Yogert & Berries
9g Protein - 221 Cals.
• 250g (1 cup) No Fat Yogurt
• 1 cup Raw Strawberries
Training Days
Post Workout Shake
• 1 scoop Isolate Whey
• 5g (1 tsp.) Glutamine
Sweet Spinach Salad
33g Protein - 230 Cals.
• 3 cups Raw Spinach
• 3 oz Chicken (Diced Breast)
• 1/2 Cup Fresh Raspberries
• 1 tbsp. Raspberry Vinaigrette
• Low Sodium Based Spices
Stuffed Pita Pocket
32g Protein - 320 Cals.
• 1 Whole Grain Pita Wrap
• 3 oz. Turkey (White Meat)
• 1/2 Cup Romaine Lettuce
• 1/2 Cup Dried Tomato
• 2 tbsp. No-Fat Mayo; Spice
Not to be Counted as Cals.
in the Meal Guide
• Multi-Vitamin


Dine & Dash
23g Protein - 220 Cals.
• 1 scoop Whey Protein (Water)
• Apple; Unpeeled
Crunch & Munch
20g Protein - 170 Cals.
• Quest Bar
• Almonds; Handful (Unsalted)
Not to be Counted as Cals.
in the Meal Guide
• 1 scoop Vege-Greens
Got Sole?
33g Protein - 443 Cal.
• 4.5 oz. Flounder or sole; Baked
• 1 tbsp Lemon Juice
• 1 clove of Garlic; add spice
• 1 cup Asparagus (Steamed)
• 1/2 cup Wild Rice
40g Protein - 391 Cals.
• 4 oz. Chicken or Pork (White)
• 1 cup Mushrooms & Peppers
• 1 cup Broccoli
• 1 cup Pea Pods
• 1 Sweet Potato Sliced
Not to be Counted as Cals.
in the Meal Guide
• 1 scoop Vege-Greens

Shake the Bed!
35g Protein - 433 Cals.
• 1 or 2 scoops Sustained Release Protein
Bedtime is Cheesy...
25g Protein - 137 Cals.
• 250g No Fat Cottage Cheese
• 1 or 2 tsp. Cinnamon
To be Taken Before Bed
• 10g (2 tsp.) Glutamine
  Consult a physician before starting any weight-loss program. Results will vary; be sure to use in conjunction with an exercise program. This guide is not intended to diagnose, treat, cure or prevent any disease.

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Getting there a little bit faster ... Fat Burning Metabolism Boosters!

"Burning" fat requires two basics to be in place: healthy eating and regular exercise. Without establishing this in your lifestyle, you have little to no chance of succeeding with your goal of losing weight. In order to "burn" fat, you must expend more calories than you consume, but at the same time not lose muscle mass since this is what is "eating" the majority of the calories you burn during the day.

How does a fat burner help with this process? Traditionally, most fat burners are associated with increased energy. However, increasing energy is only one way a fat burner can assist in getting rid of excess "storage" such as belly fat and love handles! Other options include blood sugar regulation, muscle "protection" also known as anti-catabolics and actual "fat" that fights the bad fat around the mid-section (CLA).

Individual Fat Burning Products:

EGCG (Green Tea Extract)
  • Boosts metabolic rate
  • Helps suppress unhealthy intestinal flora
  • 3 caps = 9 cups of green tea
CLA (Conjugated Linoleic Acid)
  • Fatty acid extract from safflower
  • Targets midsection fat stores
  • Studies show users lose weight despite not following a strict diet plan
Chromium Picolinate
  • Insulin stabilizer
  • Improves uptake of glucose into the bloodstream
  • Metabolite of Leucine
  • Slows down the body's use of muscle stores as a fuel source, burning additional fat consumption during exercise.
Tips & Suggestions
  • Plan to eat three meals & three snacks a day
  • Cary healthy snacks with you to ensure you fuel your body with the right "type" of food.
  • Make water or green tea your drink of choice throughout the day.
  • Plan one day per week to be a "Free" day; be consistent, not perfect!
  • Avoid excess salt
  • If you are performing cardio training, schedule it for twenty minutes first thing in the morning three times a week.
  • Add some resistance training to your program because...
  • One extra pound of muscle burns an additional fifty calories a day.



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**The products and the claims made about specific products on or through this site have not been evaluated by Popeye's® Supplements Canada Corporation or the Canadian Food and Drug Administration and are not approved to diagnose, treat, cure or prevent disease. The information provided on this site is for informational purposes only and is not intended as a substitute for advice from your physician or other health care professional or any information contained on or in any product label or packaging. You should consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you have or suspect you might have a health problem. Information about each product is taken from the labels of the products or from the manufacturer's advertising material. Popeye's® Supplements Canada is not responsible for any statements or claims that various manufacturers make about their products. We cannot be held responsible for typographical errors or product formulation changes Sport supplementation should be used by persons 18 years and older.