DJ COMMUNITY

DJ ROB SWIFT'S DIET PLAN

BREAKFAST – This is arguably the most important meal of the day. You
realize your body thinks it’s fasting while you’re sleeping right?
Thus, slowing down your metabolism and storing as much fat it can to
survive. Restart it with a Light Protein shake for women the second
you wake up. After 30 minutes then eat breakfast.
- Option 1: Scrambled Egg Whites, Mushrooms and Turkey Bacon
- Option 2: 1 Boiled Egg, Blueberries and Turkey Sausage
- Option 3: 2 Eggs over easy with bacon, onion and spinach
- Option 4: Vegetable Egg White Omelet
- Option 5: Scrambled Egg Whites with Tomato and Blackberries
- Green Tea Extract (2 Drops) in Ice Cold Water or fresh squeezed OJ

MID MORNING SNACK -
- Option 1: Apple with 3 - 4 slices of a Deli Meat
- Option 2: Pear with Almonds
- Option 3: Orange with Raw Cashews
- Option 4: Small fruit salad with 3 - 4 slices of Deli Meat
- Soy Milk, Almond Milk or Coconut Milk

PRE WORKOUT MEAL (LUNCH)
- Option 1: Pepper Steak with Onions
- Option 2: Garlic Shrimp with Carrots and String Beans
- Option 3: Chicken with Broccoli
- Green Tea Extract (2 Drops) in Ice Cold Water

PRE RUN SNACK
- Option 1: A piece of fruit

POST RUN MEAL
- Option 1: Grilled Chicken Salad with Vinaigrette Dressing
- Option 2: 3 to 4 slices of Deli meat and 1/2 Avocado
- Option 3: Tilapia with Beets

DINNER
- Option 1: Quarter Rotisserie Chicken Breast
- Option 2: Grilled Chicken
- Option 3: Fish
- Option 4: Lean Steak
- Option 5: Turkey
*(Accompany your protein with some a salad Avocado Salad, House Salad,
Greek Salad or Grilled Veggies)
- Green Tea Extract (2 Drops) in Ice Cold Water

LATE NIGHT SNACK
- Option 1: Peanut Butter Logs (Organic or Smart Balance Peanut
Butter, 4 Celery Sticks)
- Option 2: Tuna (straight from the can)
- Option 3: Chicken Vegetable Soup
- Green Tea Extract (2 Drops) in Ice Cold Water

*C H E A T MEAL
- My cheat meals are usually on Sundays. Make yours whenever you feel like. But on this day you're gonna have one cheat meal. So it's not like you're gonna spend the whole day pigging out ladies :-)
- Oh, one more thing, I know a lot of y'all love chocolate. Do me a favor throw away all of the milk chocolate you have in your kitchen and replace them with DARK CHOCOLATE. DARK CHOCOLATE actually helps burn calories, it's great for you skin and your brain. Just make sure it contains at least 75% cocoa before consuming it.