14 DAY
EXTREME
RAPID MAKEOVER
14-Day Extreme Rapid Makeover
If you are preparing to take the final photo of your transformation, getting ready
to walk on stage for a show or competition, trying to lose excess water weight
that is bloating you out, or just want to “dial it in” for a special event to look and
feel your best, then this is the perfect extreme rapid makeover for you!
During this two week makeover, there will not be a lot of variety, but you will
absolutely see results!
You are going to limit your diet to mostly protein and vegetables.
We recommend only working out in the morning, but if you have to, you can
work out in the evening. Never skip a workout because you can’t do it in the
morning.
During the last seven days of this, you will want to eat plenty of the following:
asparagus, cucumber, celery, black coffee, and tea (dandelion root tea).
You have to stay away from all salt and sodium, including hot sauce and soy
sauce. You will want to increase your water intake by 30% in the beginning of the
last week. On day 11, start cutting back water slowly. On day 12, cut back water
intake even more. On day thirteen, only sip water and have an intense workout
session. On the day of your event, only sip water. Afterwards, you can go back to
your regular water intake.
Congratulations! You have made it!
* Please note: This is for individuals who have been working out to JNL Fusion and are 5-10 pounds away
from their goal weight and figure.
DAY 1 BREAKFAST:
3 eggs
MEAL PLAN
8 cherry tomatoes
2 cups spinach
SNACK:
Protein FX
1 medium apple
LUNCH:
4 oz. skinless chicken breast, grilled, baked, or steamed
1 cup sweet potato
2 cups spinach
SNACK:
Protein FX
12 almonds
DINNER:
4 oz. skinless chicken breast, grilled, baked, or steamed
15 asparagus spears
DAILY TOTAL:
Protein: 123g Carbs: 84g Fat: 40g
BREAKFAST:
4 egg whites
DAY 2
MEAL PLAN
½ avocado
8 cherry tomatoes
2 cups spinach
SNACK:
Protein FX
½ cup blueberries
LUNCH:
4 oz. skinless chicken breast, grilled, baked, or steamed
2 cups spinach
½ cup kidney beans
SNACK:
Protein FX
½ cup blueberries
DINNER:
4 oz. salmon, grilled or baked
½ cup baked zucchini
½ cup broccoli
½ cup squash
1 tbsp olive oil
DAILY TOTAL:
Protein: 124g Carbs: 86g Fat: 37g
DAY 3 BREAKFAST:
3 eggs
MEAL PLAN
1⁄3 cup black beans
3 mini bell peppers
SNACK:
Protein FX scoop
8 almonds
½ grapefruit
LUNCH:
3 oz. skinless chicken breast, grilled, baked, or steamed
½ cup pinto beans
2 cups spinach
SNACK:
Protein FX scoop
8 almonds
½ grapefruit
DINNER:
3 oz. skinless chicken breast, grilled, baked, or steamed
7 button mushrooms
2 cups mixed green salad
DAILY TOTAL:
Protein: 127g Carbs: 87g, Fat: 40g
BREAKFAST:
3 eggs
DAY 4
MEAL PLAN
8 cherry tomatoes
2 cups spinach
SNACK:
Protein FX
1 medium apple
LUNCH:
4 oz. skinless chicken breast, grilled, baked, or steamed
1 cup sweet potato
2 cups spinach
SNACK:
Protein FX
12 almonds
DINNER:
4 oz. skinless chicken breast, grilled, baked, or steamed
15 asparagus spears
DAILY TOTAL:
Protein: 123g Carbs: 84g Fat: 40g
DAY 5 BREAKFAST:
3 eggs
MEAL PLAN
1⁄3 cup black beans
3 mini bell peppers
SNACK:
Protein FX
1tbsp. peanut butter
LUNCH:
3 oz. skinless chicken breast, grilled, baked, or steamed
2 cups spinach
1 cup sweet potato
SNACK:
Protein FX
DINNER:
4 oz. salmon, grilled or baked
½ cup baked zucchini
½ cup broccoli
½ cup squash
1 tbsp. olive oil
DAILY TOTAL:
Protein: 122g Carbs 85g Fat 45g
BREAKFAST:
4 egg whites
DAY 6
MEAL PLAN
½ avocado
8 cherry tomatoes
2 cups spinach
SNACK:
Protein FX
½ cup blueberries
LUNCH:
4 oz. skinless chicken breast, grilled, baked, or steamed
2 cups spinach
½ cup kidney beans
SNACK:
Protein FX
½ cup blueberries
DINNER:
4 oz. salmon, grilled or baked
½ cup baked zucchini
½ cup broccoli
½ cup squash
1 tbsp. olive oil
DAILY TOTAL:
Protein: 124g Carbs: 86g Fat: 37g
DAY 7 BREAKFAST:
3 eggs
MEAL PLAN
1⁄3 cup black beans
3 mini bell peppers
SNACK:
Protein FX scoop
8 almonds
½ grapefruit
LUNCH:
3 oz. skinless chicken breast, grilled, baked, or steamed
½ cup pinto beans
2 cups spinach
SNACK:
Protein FX scoop
8 almonds
½ grapefruit
DINNER:
3 oz. skinless chicken breast, grilled, baked, or steamed
7 button mushrooms
2 cups mixed green salad
DAILY TOTAL:
Protein: 127g Carbs: 87g, Fat: 40g
BREAKFAST:
4 egg whites
DAY 8
MEAL PLAN
½ cup 2% cottage cheese
8 cherry tomatoes
2 cups spinach
SNACK:
1 cup cucumber slices
1 cup Plain Greek Yogurt
LUNCH:
½ cup sweet potato
2 cups spinach
4 oz. skinless chicken breast, grilled, baked, or steamed
SNACK:
Protein FX
8 almonds
DINNER:
½ cup zucchini baked
15 medium asparagus spears
4 oz. skinless chicken breast, grilled, baked, or steamed
SNACK:
Protein FX
8 almonds
DAILY TOTAL:
Protein: 155g Carbs 72g Fat 31g
DAY 9 BREAKFAST:
4 egg whites
MEAL PLAN
¼ cup pinto beans
½ avocado
8 cherry tomatoes
2 cups spinach
SNACK:
Protein FX
1 tbsp. peanut butter
LUNCH:
4 oz. tuna
½ cup zucchini
10 asparagus spears
8 cherry tomatoes
2 cups spinach
SNACK:
Protein FX
DINNER:
4 oz. skinless chicken breast, grilled, baked, or steamed
½ cup broccoli
½ cup squash
SNACK:
¾ cup 2% cottage cheese
DAILY TOTAL:
Protein 146g Carbs 77g Fat 33g
BREAKFAST:
3 eggs
DAY 10
MEAL PLAN
1 cup spinach
5 cherry tomatoes
4 mushrooms
½ cup cucumber
SNACK:
Protein FX
LUNCH:
5 oz. salmon, grilled or baked
½ cup broccoli
½ cup zucchini
3 mini bell peppers
10 asparagus spears
SNACK:
Protein FX
DINNER:
4 oz. skinless chicken breast, grilled, baked, or steamed
2 cups spinach
8 cherry tomatoes
¼ cup cucumber
1 tsp. olive oil
SNACK:
1 cup 2% cottage cheese
8 cherry tomatoes
1 celery stick
DAILY TOTAL:
Protein 152g Carbs 71g Fat 35g
DAY 11 BREAKFAST:
4 egg whites
MEAL PLAN
½ cup 2% cottage cheese
8 cherry tomatoes
2 cups spinach
SNACK:
1 cup cucumber slices
1 cup Plain Greek Yogurt
LUNCH:
½ cup sweet potato
2 cups spinach
4 oz. skinless chicken breast, grilled, baked, or steamed
SNACK:
Protein FX
8 almonds
DINNER:
½ cup zucchini baked
15 medium asparagus spears
4 oz. skinless chicken breast, grilled, baked, or steamed
SNACK:
Protein FX
8 almonds
DAILY TOTAL:
Protein: 155g Carbs 72g Fat 31g
BREAKFAST:
4 egg whites
DAY 12
¼ cup pinto beans
MEAL PLAN
½ avocado
8 cherry tomatoes
2 cups spinach
SNACK:
Protein FX
1 tbsp. peanut butter
LUNCH:
4 oz. tuna
½ cup zucchini
10 asparagus spears
8 cherry tomatoes
2 cups spinach
SNACK:
Protein FX
DINNER:
4 oz. skinless chicken breast, grilled, baked, or steamed
½ cup broccoli
½ cup squash
SNACK:
¾ cup 2% cottage cheese
DAILY TOTAL:
Protein 146g Carbs 77g Fat 33g
DAY 13 BREAKFAST:
3 eggs
MEAL PLAN
1 cup spinach
5 cherry tomatoes
4 mushrooms
½ cup cucumber
SNACK:
Protein FX
LUNCH:
5 oz. salmon, grilled or baked
½ cup broccoli
½ cup zucchini
3 mini bell peppers
10 asparagus spears
SNACK:
Protein FX
DINNER:
4 oz. skinless chicken breast, grilled, baked, or steamed
2 cups spinach
8 cherry tomatoes
¼ cup cucumber
1 tsp olive oil
SNACK:
1 cup 2% cottage cheese
8 cherry tomatoes
1 celery stick
DAILY TOTAL:
Protein 152g Carbs 71g Fat 35g
BREAKFAST:
4 egg whites
DAY 14
MEAL PLAN
½ cup 2% cottage cheese
8 cherry tomatoes
2 cups spinach
SNACK:
1 cup cucumber slices
1 cup Plain Greek Yogurt
LUNCH:
½ cup sweet potato
2 cups spinach
4 oz. skinless chicken breast, grilled, baked, or steamed
SNACK:
Protein FX
8 almonds
DINNER:
½ cup zucchini baked
15 medium asparagus spears
4 oz. skinless chicken breast, grilled, baked, or steamed
SNACK:
Protein FX
8 almonds
DAILY TOTAL:
Protein: 155g Carbs 72g Fat 31g
