COOKING TUTORIAL: Eat Clean/Burn Fat Food Regimen + Meal Prep Video Details

So here is my new eat clean [bodybuilder pre-competition style] food regimen! Again, you DO NOT want to eat like this all year round. This is just to kick start the road to my 6-pack :) It is very hard not to cheat on this kind of regimen, but you can allow yourself a couple indulgences on the weekend so long as you do extra cardio to make up for them! After the first week of adjusting to the lower carb level, my body has never felt more energetic.. and I go to the gym at LEAST four times a week. I lift heavy AND do cardio (both in the PM, as I dislike morning work outs). It might be overkill for some, but it's the best way to see results fast. Like I said, I was down to 100 pounds after two weeks..even if that was just my AM weight hehe. So now I am back on the diet to shed my Thanksgiving cheat week weight, and I will not be cheating until the end of December! Hope this video inspired you to start eating cleaner, and gave you some ideas as to where you can start :)

Meal Breakdown **This is personalized for me, 5'0 tall & 105-107 lbs at start of diet**:
Breakfast) Protein Shake with Water - one scoop of ON Platinum Chocolate with 1/2 cup Quick Oats
Meal A) 3 oz Chicken Breast with 3 oz Sweet Potatoes
Shake 2) Protein Shake with Water - one scoop of ON Platinum Chocolate
Meal B) 3 oz Chicken Breast with 3 oz Greens - asparagus, green beans, snow peas, etc.
Shake 3) Protein Shake with Water - one scoop of ON Platinum Chocolate
Dinner) 3 oz Tilapia Filets with 3 oz Greens - asparagus, green beans, snow peas, etc.

The Spices Shown in the Intro [I mix these up depending on my mood]:

Mrs. Dash Southwest Chipotle
Mrs. Dash Fiesta Lime
Mrs. Dash Garlic & Herb
Mrs. Dash Tomato Basil Garlic
McCormick Garlic Pepper Grinder

McCormick Lemon Pepper Grinder
Trader Joe's Smoked Paprika
Trader Joe's Garlic Powder
Private Selection Black Peppercorn Grinder
Morton's Lite Salt
PAM Olive Oil Cooking Spray

The Spices/Herbs/Food Cooked in the Video:
Fresh Onion
Fresh Lemon
Fresh Basil Leaves
Fresh Garlic Cloves
PAM Olive Oil Cooking Spray
Mrs. Dash Southwest Chipotle [frozen chicken breasts from Costco]
Mrs. Dash Fiesta Lime [frozen tilapia filets from Costco]
Private Selection Black Pepper Grinder [asparagus from Ralph's]
Sweet Potatoes [from Costco]

Tools Used:
Aluminum Foil
Baking Tray and Sheet
Taylor Digital Food Scale [from Target]
Tupperware [Ziploc brand]


Nail Polish:
Dior Safari Beige

Camera Used:
Canon 7D & 50 mm 1.4 lens


  1. Hi! Love your vids! Where can I get information about how much you should eat on this diet? I am 5'4" and 150lbs.

  2. could you tell us about the lifting workouts you do?

  3. Hi, may I ask what lifts do you do, how many reps and what weight?

  4. I just took a screen shot of your condiments, I will be getting these and will this diet :)
    I will start my workouts once again and follow your recipe because I know that abs are made in the kitchen :(

  5. One more thing? What do you eat when you snack?

    1. Daisy, so sorry for the late reply! I like to snack on nuts, like almonds or cashews :)

  6. like your diet. really helpful! hope you can post more of these!!!

    1. Glad you found it helpful! I just posted another one :)

  7. Is there anyway I can replace protein powder to something else?

  8. what would you recommend eating instead of having the protein shakes inbetween the meals?


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