7 day Emergency Transformation Meal Plan

It seems that all my adult life has been watching what I eat & studying nutrition– since I gained that Freshmen 15 in college I have been watching my weight. As a triathlete and athlete of all sorts I have been watching my nutrition for maximum performance. Now as a master athlete competing it is even more important to be “race weight” and less weight on my joints. Yes, my metabolism has been slowing down making weight loss even that more difficult. But I am happy to say that this plan below shared with me from my virtual dailymile friend and personal trainer from AZ is working! It fits what I eat normally and I just made a few adjustments for the 7 days. It’s working — with my massive amounts of exercise I was worried I wouldn’t have the energy – but only in the evenings do I feel a little sluggish. Very happy.

Read on:

Notes from the book by Scott Colby

Don’t just do it “half-way”. Go 100% and see your body transform in a way you may have never
seen before.

Believe in yourself!


Simple Nutrition Principles
1) Eat real, whole natural foods – single ingredient foods as much as possible.

If you want to live a long, healthy life with a lean body and flat stomach, you should be
consuming a diet with whole, natural foods focusing on fruits, vegetables, lean protein sources
and raw nuts. If you choose to eat meats and grains, focus on the highest quality possible.

2) Minimize food from a bag or a box

Foods like breakfast cereals, pre-packaged processed foods, pastries, candy, snack foods
should be removed from your diet. They contain excess sugar, trans fats, and too many
chemicals and calories.

3) Keep daily sugar intake to 15 grams or less (including fruits).

When you mostly eliminate sugar, you will see fast fat loss results. Make sure you be aware of
other names for sugar such as organic cane juice, dextrose and high-fructose corn syrup.

4) Eliminate artificial sweeteners

Artificial sweeteners are made up of chemicals and are highly dangerous to your health.
Natural sweeteners like Stevia, are fine.

5) Minimize or completely eliminate alcohol intake

6) Drink 1⁄2 of your bodyweight in ounces of water daily. So if you weigh 150 pounds, drink
75 ounces of water daily.

Meal Plans

If you experience hunger at any time, increase the protein or vegetable serving in 1 or 2 meals
by 1 serving. For example, if lunch calls for 3 ounces of a protein, increase it to 4 ounces or
even 5 ounces if necessary. Please do not be afraid to add more healthy food to your plan to
nourish your body sufficiently. Eating one or two more ounces of a healthy protein or vegetable
will not affect your results. Eating foods that are not on your list (breads, pastas, sweets) will
deter you from seeing the results you’re looking for.

Food sources:

Protein Sources

• Grass Fed Beef, Bison, Lamb, Pork (lean), Venison
• Free Range (preferably organic) Chicken, Turkey, Duck, Cornish Hen, Quail
(this includes white and dark meat)

  • Whole Organic Eggs

  • Wild Fish (all varieties, except for Tuna which should be consumed 1 time per
    week maximum)

    • Cottage Cheese (preferably raw and organic)
    • Raw Nuts (not including peanuts or cashews) **Nuts will also be included
    under healthy fat sources.

• Raw Nut Butters (except for Peanut Butter and Cashew butter)

Fat Sources

  • Organic, extra virgin olive oil

  • Fish Oil (liquid or capsules)

  • Cod Liver Oil (liquid or capsules)

  • Flax seed Oil

  • Organic, Raw Butter • Avocado

  • Organic, Extra Virgin Coconut Oil

  • Raw Nuts (not including peanuts or cashews) **Nuts are also included under
    healthy protein sources.

    Fibrous Carbohydrate Sources

  • All vegetables

  • All fruits (in their natural state -> no fruit juices or dried fruits).
    But remember keep sugar at 15 grams or less daily, including fruit.


Breakfast (7-8 am)
Sample Protein Choices: Choose One

1 whole organic egg + 3 egg whites
2 whole organic eggs

3 slices Applegate Farms turkey bacon

3 Applegate Farms breakfast sausages

2 oz of leftover meat from the night before

Sample Vegetable Choices: Choose One

1 cup cooked broccoli
1 cup cooked cauliflower
1 cup sautéed spinach

1 cup steamed asparagus
Sample Fruit Choices: Choose One
1 cup raspberries
1 cup strawberries
1/2 cup blueberries
1⁄2 medium banana


1 cup raspberries = 5.4 grams sugar

1 cup whole strawberries = 6.7 grams sugar

1 cup blueberries = 14.7 grams sugar

1 cup blackberries = 7 grams sugar

1 medium peach = 8.2 grams sugar

1 medium orange = 12.2 grams sugar

1 medium banana (7” to 7 7⁄8 “) = 14.4 grams sugar

Example Breakfasts:

1 egg + 3 whites
1 cup steamed cauliflower
1⁄2 cup raspberries

7 Day Meal Plan
3 slices turkey bacon
1 cup spinach
1⁄2 medium banana

2 oz leftover turkey
1 cup cooked broccoli
1⁄2 cup blueberries

OR, Try this smoothie recipe for your breakfast:

Berry Berry Green Smoothie

1-Cup of Ice
1-Cup of Water
1-Scoop of
Prograde Vanilla Protein
1⁄2 cup strawberries, 1⁄2 cup blueberries
1 Handful of Spinach
Mix in a Blender and enjoy!

Snack #1 (10-11am) and Snack #2 (3-4 pm)

Sample Protein Choices: Choose One

2 TBSP Natural, Raw Almond Butter
1 oz Raw Almonds
1 oz Raw Walnuts
2 hard boiled eggs

2 oz sliced turkey breast or chicken breast

Sample Vegetable Choices: Choose One

Celery Sticks
6-7 Baby Carrots
1/2 sliced red, yellow, or green pepper
1 cup broccoli or cauliflower

Example Snacks:

2 Tbsp Almond Butter
Celery Sticks

2 hard boiled eggs
1⁄2 yellow pepper

1 ounce raw walnuts page8image11968
6 baby carrots

Lunch (1-2pm) and Dinner (6-7pm)

Sample Protein Choices: Choose One

3 ounces chicken (dark or white meat)
3 ounces turkey (dark or white meat)

3 ounces fish (tuna only 1 time per week)
2 ounces beef (lean varieties)
Over a large salad that is made up of any of the following: All lettuce except for Iceberg (It has
no nutritional value) Celery, Peppers, Cucumbers, Tomatoes

Sample Vegetable Choices: Choose One

1 cup cooked broccoli
1 cup cooked cauliflower
1 cup sautéed spinach

1 cup steamed asparagus

Spices (Celtic Sea Salt, pepper, Italian Seasonings, to taste)

Example Lunches and Dinners:

3 oz grilled chicken (white or dark)
Over a large salad made up of Romaine lettuce, tomatoes, cucumbers and celery
1 cup asparagus added to the salad or on the side

Bragg Organic Apple Cider Vinegar and 1 Tbsp flaxseed oil as dressing
3 oz beef burger Over sautéed spinach
Salad on the side with Bragg Organic Apple Cider Vinegar and 1 Tbsp extra virgin olive oil


  • Turkey Bacon – Applegate Farms makes the best turkey bacon. Each slice has about 6 grams of
    protein. If you can’t find this brand, find a brand that has 5-7 g of protein per slice and contains
    NO nitrites and nitrates.
  • Turkey Sausage – Also Applegate Farms. Each link has about 6 grams of protein. If you can’t
    find this brand, find a brand with NO nitrites and nitrates.
  • Eggs must be organic
  • All almonds, walnuts and almond butter must be raw. They can not be roasted. Roasting nuts
    takes a good food and turns it into a bad food!
  • Olive Oil must be Extra Virgin and preferably organic. 

Typical Day Meals And Times:

7am – Breakfast 
10am – Snack #1 
1pm – Lunch 
3pm – Snack #2 
6pm – Dinner

Please make an effort not to eat any later than 7pm. 
Water Intake – 1⁄2 of your bodyweight in ounces of water. Example: If you weigh 150lbs, you
would have to drink 75 ounces of water

Try a Omega 3 supplement. It really does wonders for the body.

My examples of what I have been eating for the 5+ meals allotted:

Breakfast – Strawberries, OJ, ice, water, protein, coffee
Snack – 2 hard boiled eggs – baby carrots
Lunch – 3 pieces turkey bacon – cauliflower
Snack – Celery + almond butter
Dinner – Grilled Chicken = Salad (tomatoes, onions, lettuce, peppers, balsamic vinegar, EVOO)
WATER = 75 oz

Breakfast – 2 hard boiled eggs – cauliflower, coffee
Snack – Almonds (10) and carrots (8)
Lunch – 5 slices of turkey deli meat & orange
Snack – StrawOJ Protein smoothie
Dinner – Grilled Chicken = Salad (tomatoes, onions, lettuce, peppers, balsamic vinegar, EVOO)
Dessert – Cottage cheese & strawberries
WATER = 75 oz

Breakfast- 2 eggs, EVOO, spinach, coffee
Snack – StrawOJban smoothie
Lunch – Turkey deli meat – carrots
Snack – Celery & Almond butter
Dinner – Grilled Chicken = Salad (tomatoes, onions, lettuce, peppers, balsamic vinegar, EVOO)
Dessert – Cottage cheese & pineapple
WATER = 75 oz

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Nancy Cook 2021

About Nancy

Nancy Peck Cook is a trainer and speaker who has presented in front of large and small audiences for the past 25 years.  Her work as an executive and volunteer trainer for the American Cancer Society during the growth of the signature activity Relay For Life trained professionals to be more confident and successful in their roles. 

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