21 Day Weight

Loss Diet Plan

 “Eat for the body you want,
not for the body you have.”
I’m creating with diet plan with my personal trainer/partner. I
have used this meal plan personally along my weight loss
journey. It helped me lose the most weight in the shortest
period of time by eating healthy whole foods and dramatically
reducing my salt intake and increasing water.

Tiffany
 Benefits of this
Diet Plan
• Eliminates Water Retention
• Increases Energy
• Weight Loss
• Enhances Mood
• Improves Skin Condition
• Flatter Belly
• Fewer Cravings
• BE HEALTHIER & LIVE LONGER!

DISCLAIMER: We are not nutritionists. This is the diet plan that I have used to lose a
good portion of my weight. My followers have asked me to provide what I have eaten and
this is it. We absolutely recommend for you to FIRST consult your doctor to make sure
this diet will work for you. It is not recommended to do under the age of 18. This plan is
for information purposes only.

The nutritional information on this site is not intended to be a substitute for professional medical advice, diagnosis, or
treatment. Always seek the advice of your physician or other qualified health provider with any questions you may
have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of
something you have read on this plan.
 Allowed Foods
*IF THE FOOD IS NOT ON THIS LIST, IT IS NOT ALLOWED.

Veggies:
Proteins:
Kale
(up to 8oz per meal, 4oz is recommended)
Cauliflower
Lean Beef or Steak (90%,93% and 95%)
Spinach
Chicken

Mushrooms
Turkey
Peppers
Tuna (under 100mg Sodium per can)
Celery
Salmon
Broccoli
Eggs (up to 4)
Green Beans
Veggie Patty (Dr Praegers or similar) Must be
Cabbage
under 300mg of Sodium, under 200 calories.
Romaine Lettuce
*Veggie Patty’s are 1 per day due to Sodium
Field Greens
excluding vegans/vegetarians
Cucumber
Tofu (no sodium added)
Garlic
Snacks: Asparagus
Unsalted Almonds (Handful or 23 per day) Carrots
Unsalted Rice Cakes (1 per day max) Onions
(Lundberg brand is recommended) Avocado (1 per day)
Low Sodium Non Fat Cottage Cheese (1/2 cup
Fruits:
per day)
Blueberries
Non Fat Plain Yogurt (1 cup per day)
Blackberries
(Chobani brand is recommended)
Rasberries
Other:
 Lemon
Quinoa *any color (1 cup cooked per day) Lime
Black/Red or Brown Rice (1 cup cooked per day)
Black Beans (1/2 cup cooked per day) Condiments:
(unsalted) Mustard (1 tbsp per meal MAX) (60mg
Kidney Beans (1/2 cup cooked per day) or less of Sodium)
(unsalted) Vinegar (Red, Balsamic or White, Apple
Black Coffee
 Cider Vinegar )
Tea Bags (watch for added ingredients) Avocado Oil
Chia Seeds (up to 1tsp) Extra Virgin Olive Oil (no spray)
Nutritional Yeast
Unflavored Collagen *All PURE spices are allowed if they do not
contain added ingredients. (example:
Cinnamon, Pepper, Garlic, Onion Powder,
Cumin, Oregano, Parsley etc)
 Recommended Brands
Cottage Cheese
Breakstone’s (Less Sodium)

Veggie Burgers
Dr. Praegers (Super Greens, Kale, California, Black Bean Quinoa)

Yogurt
Chobani (Greek Non Fat Plain)

Rice Cakes
Lundberg (Unsalted, low sodium if not available)

Berries
Driscolls

Collagen
Vital Proteins (Unflavored)

Pre-workout
Pure Pump

Mustard
Woodstock

Beans
Eden Organic (No sodium added)

Tea
Celestial (Favorite is Matcha Green Tea)

Nutritional Yeast
Bragg

Apple Cider Vinegar

Bragg

Tofu
Nasoya (No salt added)
 Example Meal Plan 7 Days

Day Monday Tuesday Wednesday Thursday Friday Saturday Sunday

1/2 Cup Cottage

2 Eggs
3 Eggs and 3 Fried Eggs, 1/2 2 Eggs

3 Boiled eggs and Cheese and 3 Eggs and Blueberries

Breakfast 1 Veggie Burger

Blueberries (254)
Blueberries

Raspberries

cup Blueberries

(254)
1 Veggie Burger

(276) (254) (274) (276

(107.5)

1/2 Cup Yogurt Handful of 1/2 Cup Yogurt with

1 Cup Yogurt with
with Blueberries & Rice Cake with 1/2 Almonds with Rice Cake with 1/2 1/2 Cup Yogurt with 1/2 Blueberries &
Snack Raspberries

1/2 Cup
Avocado (190) Blueberries & Avocado (190) Cup Blackberries (91) Raspberries

Blackberries (151)
(97.5) Raspberries (199.5) (97.5)

4oz Ground Turkey, 4oz Lean Ground 4oz Lean Ground

4oz Ground 4oz Chicken Crushed Almond
1/2 Cup Brown Beef, 1/2 Cup Beef, 1/2 Cup 4oz Lean Ground Beef, 1/2
Chicken, 1/2 Cup Breast, 1/2 Cup Coated Chicken and
Lunch Rice and Black Beans with Black Beans with Cup Black Beans with 1/2
Quinoa and 1/4 Quinoa and Grilled Peppers

Mushrooms
1/2 Cup Quinoa 1/2 Cup Quinoa Cup Quinoa (386)
cup Carrots (281) Carrots (318) (375)
(274) (386) (386)

1/2 Cup Yogurt Rice Cake with 1/2 1/2 Cup Yogurt
Rice Cake with 1/2 Rice Cake w/ 1 tsp Rice Cake with 1/2 Rice Cake w/ 1 tsp
Snack with 1/2 Cup Avocado
with 1/2 Cup
Avocado (190) Almond Butter (93) Avocado (190) Almond Butter (93)
Blackberries (91) (190) Blackberries (91)

4oz Lean Ground

4oz Chicken Veggie Burger, 3oz 4oz Chicken Veggie Burger, 3oz
Beef, 1/2 Cup Veggie Burger, 3oz ground 4oz Lean Ground Beef
Breast, 1/2 Cup ground turkey and Breast with Veggie ground turkey and
Dinner Quinoa and 1/2 Cup Broccoli Burger
1/2 Cup Broccoli
Black Beans with turkey and 1/2 Cup with 1/2 cup Quinoa

1/2 Cup Quinoa Broccoli (270) (281)

Carrots (318) (270) (307) (270)
(386)

Water 64oz 64oz 64oz 64oz 64oz 64oz 64oz

Calories

1155 1154 1123 1153 1154 1191 1122

(estimated)

*You do not have to follow this example or any

combination of the above. Feel free to combine the list
of allowed foods however you wish.
 Breakfast Ideas
Boiled Eggs w/pepper
10 min boil for soft boiled, 12 for hard boiled

Spinach, Mushrooms & Onion Egg Cups

Use 1 egg per muffin. Add desired seasonings and veggies. Very light coat of Olive Oil on the
bottom of each muffin.

Bake at 375 for 20 mins

1 Veggie Patty with 2 Eggs

1. Lightly coat pan with Olive Oil. Set the frozen patty in the skillet.
2. Turn the burner to Medium High and cook the veggie patty for about four minutes.
3. Flip the veggie patty and cook an additional three to four minutes.
4. Remove from the pan and set on a serving platter.
5. Cook 2 eggs over medium.

Scrambled Eggs with Mushrooms

1. Heat olive oil in a skillet over medium heat; cook and stir mushrooms, onion, and garlic until
onion is browned, about 15 minutes. ...
2. Beat eggs in a bowl. ...
3. Pour eggs in skillet over mushroom mixture; cook and stir until eggs are nearly set, about 1
minute.

3 Fried eggs over easy/medium with pepper

1. For Over-Easy or Over-Hard Eggs: HEAT 1 tsp Olive Oil in nonstick skillet over medium-
high heat until hot.
2. BREAK eggs and SLIP into pan, 1 at a time. IMMEDIATELY reduce heat to low.
3. COOK SLOWLY until whites are completely set and yolks begin to thicken but are not hard.

Fruit Bowl - Blueberries and Raspberries and

Blackberries
Combine 1/3 cup Blueberries, 1/3 cup Raspberries, and 1/3 cup of Blackberries

 Lunch/Dinner Ideas
Ground Chicken
with Green Beans seasoned with Garlic and Onions
1. Coat a small pan with Olive Oil.
2. Place 4-8 ounces of ground chicken in a small bowl.
3. add a pinch each of garlic powder, onion powder, and pepper.
4. Add it to the pan and place it over medium heat, sautéing the ground chicken for 5 to 10
minutes or until it's no longer pink.

Ground Turkey
with Broccoli and Brown Rice
Sauté ground turkey and a little bit of olive oil in a skillet over medium-high heat, breaking it
apart with a spatula or spoon in the same way you would ground beef. Season it to taste. You'll
know the turkey is cooked thoroughly when it turns completely white with no pink color.

Ground Beef Patty

with Mushrooms
Heat oil in 12-inch nonstick skillet over medium heat until just beginning to smoke. Add meat
patties, indentation side up, and cook until well-browned, about 5 minutes. Using wide spatula,
flip burgers and continue cooking, about 4 minutes for medium-well or 5 minutes for well-done.

Tuna Salad
with avocado, lemon juice and pepper over Romaine
Mix Tuna with avocado, lemon juice and pepper. Place over 2 cups of romaine lettuce.

Veggie Patty
with Asparagus
1. Lightly coat pan with Olive Oil. Set the frozen patty in the skillet.
2. Turn the burner to Medium High and cook the veggie patty for about four minutes.
3. Flip the veggie patty and cook an additional three to four minutes.
4. Remove from the pan and set on a serving platter.

Salad with
Grilled Chicken Breast
1. Heat oven to 400°F. Lightly coat baking dish with Olive Oil. Brush both sides of chicken
lightly with oil.
2. Bake uncovered 25 to 35 minutes or until juice of chicken is no longer pink when centers
of thickest pieces are cut.
3. Cool chicken 10 to 15 minutes.

*For dressing, use Avocado, run it through the blender with a little bit of water, lemon and lime
juice, and pepper 

*Sides on next page

 Side Dishes
Roasted Veggies
Preheat oven to 425 degrees F. Lightly oil a baking sheet or coat with Oil. Place your
choice of allowed veggies and onion in a single layer onto the prepared baking sheet. Add
olive oil, balsamic vinegar, garlic and thyme; season pepper, to taste.

Brown Rice
Most convenient would be Ben’s Boil in a Bag rice or Trader Joe’s Microwavable brown
rice. This cooks in under 10 mins. If you are cooking raw brown rice:

1. Bring water to a boil.

2. Once water is boiling, add brown rice, cover, and reduce to simmer.
3. Simmer for 45 minutes, without opening pot.
4. After 45 minutes, turn off heat and let sit for 15 minutes.
5. DO NOT OPEN POT UNTIL 15 MINUTES ARE OVER.
6. Open pot and fluff perfect rice.

Steamed Broccoli
Cut broccoli into 2-inch florets. In a steamer set over boiling water steam broccoli,
covered, until crisp-tender, 4 to 5 minutes.
*Optional - While broccoli is steaming, finely chop garlic and in a small skillet combine with
oil, lemon juice, and pepper to taste.

Grilled Asparagus
1. Preheat grill for high heat.
2. Lightly coat the asparagus spears with olive oil. Season with pepper to taste.
3. Grill over high heat for 2 to 3 minutes, or to desired tenderness.

Black/Kidney Beans
Low sodium canned beans are fine. Heat up in the microwave or stovetop.

Grilled Peppers
Heat oil in a large nonstick skillet over medium-high heat. Add bell peppers and onion;
cook 13 minutes or until onion is tender, stirring frequently. Add garlic, rosemary, and
black pepper; cook for 2 minutes, stirring frequently.

Rice Cake topped with Avocado

Cut 1/2 Avocado, mash together with pepper. Place on top of the rice cake.
 Tips
• Maintain under 1150 (women) 1450 (men) calories daily
*Subtract half the calories burned during your workout, add it
to your daily limit. (example: if you burn 300 calories, add 150
calories to your limit).
• Don’t eat after 8PM (or 4 hours before bed)
• Don’t skip meals
• Drink 8 - 8oz cups of water each day minimum.
• 30 mins exercise each day
• Use a smaller plate. This tricks your brain into thinking
you’re eating more.
• Eat slowly.
• Check your ingredients!!! When you buy things as simple
as chicken breasts, there may be added salt or other
negative ingredients. Pay attention as they will sneak it in.
• Add lemon and cucumber to water
• Drink hot tea to fight cravings before bed
• Have your own shelf in the fridge and the cabinet to help
avoid temptation
• Drink Hot Tea instead of Coffee (easier to drink tea
without creamer)
• Go to sleep earlier to avoid midnight hunger
since you will not be eating after 8pm (time varies)

“Trust the process. Eat clean. Work out

consistently. Make healthy choices. Believe in
yourself, and be patient.”
 Q&A
Can I use Almond Milk or Almond Butter?

Only if the Almond Milk is homemade with Almonds and Water. For the Almond Butter,
only if the ingredients show 100% Almonds. 1 tbsp Almond Butter MAX per day. 1 cup of
Almond Milk MAX.

Are Boca or Morning Star for veggie burgers allowed?

No. They are full of artificial flavors, colors and chemicals that are not beneficial to
weight loss or overall health.

Is Sparkling Water ok?

It is only okay if it contains natural flavors instead of artificial flavors and no artificial
sweeteners or sodium.

What happens if I stall?

Most people will stall at some point in the plan. It’s also possible to gain a small amount
halfway through the plan. It’s part of the process. It can last 1-4 days typically. Do NOT
let this discourage you! There’s not a single person to date who hasn’t lost weight that
we have talked to. If you continue to follow the plan exactly as shown, it will budge. It
does every single time. You can try drinking more green tea, or eliminating some of the
foods such as the dairy, grains or beans.

How often should I weigh myself?

It is recommended to weigh yourself once weekly, though based on preference. If you
are the type of person who will be discouraged if you don’t have “rapid weight loss” it is
recommended to weigh once weekly. Though most people in the Facebook group are
having an average loss of 1 pound per day, 2 pounds per week is normal.

What is the best way to reach you guys for questions?

Definitely in the Facebook group! I receive hundreds of messages a week on IG, so

more than likely if you contact me there, your message will get buried.

Can I do the plan for longer than 21 days?

Yes! You can do it until you lose the weight desired. It is recommended since it is so
much easier to stay on track once you’re already in routine. It’s always harder getting
started again. If you need to take a break, do our Maintenance Plan in between so you
don’t gain the weight back.
 Q & A (continued)
Is there an easy way to find recipes that are compliant?

Yes. Search in the Facebook group for RECIPE POST. There are tons of
amazing ideas there.

Doesn’t your body need salt?

Yes. There is a minimum salt intake that your body needs. It is 115mg. In this
plan, you’re eating foods that have naturally occurring sodium so you will get
way beyond the minimum needed per day. If you have a veggie burger and 2
eggs for breakfast that’s around 375mg for breakfast alone. Add lunch and
dinner and you’re close to 1000mg.That is way beyond the minimum
requirements your body needs daily. This is not a “No Sodium Diet”. There is
just no ADDED salt allowed. If you feel the need for more electrolytes, you can
take supplements such as Calcium/Magnesium and Potassium. Smart Water
is a great source of electrolytes if needed.

Should I be taking a daily vitamin?

We recommend taking a daily multi vitamin and multi mineral. Check for
added ingredients to avoid.

Is Preworkout allowed?


The only Preworkout that we have found to date is Pure Pump which is sold
on amazon.com. There are zero added ingredients. It does not taste good, but
if you have to have it then that is the brand you could use.

Will I gain my weight back once I complete the 21 days?

It depends on what you start eating after completing it. There is no diet you
will ever do that you can complete and go back to unhealthy eating habits.
You will have to make a lifestyle change. Eat healthy, whole foods. Try to avoid
processed foods as much as possible. Exercise regularly, etc. If you feel like
you need help with what you should be eating to live a healthy lifestyle, we
made the maintenance plan just for this purpose.
 Support
“When we try to lose weight alone, we can
feel isolated and so little; together we can
attain our health and weight loss goals.”

Having someone support you while you are on this 21

Day Plan is VITAL to your success and reaching the 21
day mark successfully. We have built an AMAZING
support system for every single one of you. Our
Facebook group is open to each person who has
purchased the meal plan. We share our daily struggles,
our daily meals and our weight loss. Make sure to join it
and share your journey for accountability!

@myadventuretofit 21 Day Diet Plan on FB

After purchasing, the plan link
will expire. Please download the
plan to your phone or computer
within 30 days of purchasing
to prevent losing the file.
We wish you the best success in your new plan! If you
have questions, feel free to reach out to us on
Instagram or the Facebook group!

Tiffany & Anthony

Tiffany: @myadventuretofit
Anthony: @Florida.Anthony

Tiffany & Anthony