COURT'S MEAL AND SNACK CHEAT SHEET 2.0 - FA STer Way to Fat Loss - Courtney B Schultz
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COURT ’S MEAL AND SNACK CHEAT SHEET 2.0
FA STer Way to Fat Loss
Ok, guys, who’s ready to bump things up a notch with the SECOND cheat sheet for
FASTer Way to Fat Loss? (Me, me, me!) In this edition of the cheat sheet you’re getting
a whole new slew of tricks to help you manage those macros and master carb cycling with
inter mittent fasting. Whether this is your first round or your fifteenth round, I hope you
will find this cheat sheet immeasurably helpful!
REMINDER:
Cheat Sheet 1.0 has the shopping list in it, so for general g rocer y tips, check there!
If you’re reading this cheat sheet, I’m assuming you’ve already per used that one first.
Got it? Great!
Coffee, Coffee, Coffee
FASTer Way to Fat Loss
BLACK COFFEE
How do you star t your day? Ladies, you can do hard things. I know
With COFFEE, of cour se! (Okay, I many of you do not prefer to drink your
realize that’s not tr ue for ever yone, coffee black, but here’s what I’ve lear ned
b ut it is for me, so I’m going to in my multiple rounds of FWTFL: drinking
pretend like we all kick things of f black coffee, and enjoying it, largely de pends
with a giant cup of joe). You are on how good the coffee is. I HIGHLY
100% per mitted to begin your day recommend getting f lavored coffees if you
with whatever you choose as long as want a little something extra in there, or the
it’s less than 50 calories (or you’ ll be Nespresso Coffee System makes a beautiful
breaking your fast prematurely) head of foam on top of black coffee that
so let’s talk about some tasty add-ins makes it feel frothy and cappuccino-esque
for cof fee that will satisfy your without the added milk calories or dair y.
caf feine (and possibly sweet tooth)
cravings. -Victorian Pantr y
(12743 Heather Park Dr #108,
Granger, IN 46530 if you are local) sells
gour met f lavored coffee beans
-Nespresso Alto is a delicious and LARGE
coffee pod for your Breville Nespresso
machine (14oz HELLO).
P. 02
CREAMERS
FASTer Way to Fat Loss
NON-DAIRY CREAMERS
Through the engagement of so many
sweet followers on Instag ram, I have
lear ned that there are several g reat
almond milk creamers on the market.
Since the prog ram *technically*
recommends (but does not require) that
we give up dair y during the 6 weeks,
this is a totally acce ptable coffee additive.
-Califia Almond Milk Creamer
(15 calories per ser ving)
-Natural Bliss Almond Milk Creamer
(30 calories per ser ving)
-Unsweetened Almond Milk,
frothed to for m a latte (30 calories per cup)
DAIRY CREAMERS
As I mentioned, the prog ram does not prohibit us from sticking with our old favorites.
For the first round and half of my second round, I was putting 2 tablespoons of
half & half in my coffee ever y mor ning (spoiler: nobody died!). If you love the dair y
creaminess of half & half, you do you, girl. I still pop for the half & half whenever
I go to Starbucks for my Americanos because I think Starbucks coffee could use a
little cream. The world still tur ns when we eat dair y (and good thing, too, because I
have no intention of ever fully quitting dair y). In my most recently purchased brand
of half & half, there are 40 calories per ser ving. Just check your label whatever
you’re drinking, and STAY UNDER 50 CALS! Impor tant to note that if you are in
P. 03
your first round, it tr uly is wor th ditching dair y to see if you have a sensitivity to it;
you may see tremendous results from reducing your intake because it can be
inf lammator y. But if you know you aren’t sensitive to it and wish to kee p it in your
diet, simply make an infor med choice about that.
Starbucks creations
FASTer Way to Fat Loss
Slightly Sweet Almond Milk Americano
(that won’t break your fast)
*Some of these are my own concoctions
How to order:
b ut other s are slight modifications from
-Grande Americano
@themacrobarista on Instagram - be
-3 pumps sugar free vanilla syr up
sure to give him a follow for great recipe
-splash of almond milk
ideas. All Starb ucks syr ups, milks, etc.
can be found in MyFitnessPal so you
can search each ingredient and create
your recipes in MFP by manually Caramel Macchiato
adding the quantities per drink.
How to order:
-Grande Americano
-1 pump of caramel syr up
-3 pumps of sugar free vanilla syr up*
-LIGHT cream
-LIGHT caramel drizzle
(To order iced, star t with a g rande cold brew
and then add these fixins)
*SF vanilla syr up is used as the sweetener in
these drinks. If you prefer stevia, you can
substitute.
Toasted White Mocha OR regular Mocha
How to order:
-Grande blonde misto with almond milk
(6-8 oz will be in this drink)
-1 pump Toasted White Mocha Sauce
(or 1 pump SF mocha sauce)
-3 pumps sugar free vanilla or 1-2 stevia
P. 04
On the go
FASTer Way to Fat Loss
STARBUCKS We all occasionally find our selves on the
go and in the car needing a quick meal
Reduced Fat Turkey Bacon Sandwich or snack. Here are a few of my favorites
(210 cals, 5g fat/26g carbs/18g protein) from dif ferent drive thr u’s that are in my
vicinity.
Sous Vide Egg Bites: Egg White &
Red Pe pper
(170 cals, 7g fat/13g carbs/13g protein)
CHICK-FIL-A
Superfood Side (Large)
(180 cals, 9g fat/24g carbs/4g
protein)
6 count g rilled nuggets
(110 cals, 2.5g fat/2g carbs/19g
protein)
PANERA
Turkey Chili - cup
(230 cals, 8g fat/26g carbs/16g protein) And just for fun, here are the
macronutrients for one of my favorite
Green Goddess Cob Salad w/ Chicken, drive thr u TREATS that doesn’t break
Whole (good low carb day option) the macro bank.
(550 cals, 32g fat/24g carbs/43g protein)
DAIRY QUEEN
P. 05
Vanilla soft ser ve kid’s cone
(170 cals, 4.5g fat/27g carbs/4g
protein)
Protein Shakes, savory spreads and sweet tooth savers
FASTer Way to Fat Loss
A note about shakes: our goal on
FWTFL is to lear n how to fuel our
Date Night
bodies with WHOLE FOOD A delicious shake for regular macro days,
NUTRITION. This means eating our this one packs in quite a few healthy carbs. YUM!
foods. Like, real food. But sometimes,
whether out of convenience, or just -2 pitted & soaked medjool dates
tr ying to squeeze in some remaining -1 frozen banana
macronutrients, we need to rely on good -2 tbsp pbfit
old fashioned shakes. Here are a few -Cinnamon (to taste)
that I like to drink to keep me feeling -1 cup almond milk
full and satisfied and on-the-go. -Ice
-1 tbsp cocoa powder
Orange Julius
(two ways)
For Higher Fat:
- 3 cup coconut milk (full fat)
-½ avocado
-1 ½ cups Trop 50 Orange Juice
-2 tbsp sugar free vanilla pudding powder
-1 stevia packet
-Ice
For Lower Fat:
P. 06
-1 cup Oikos Triple Zero Greek Yogur t
-1 ½ cups Trop 50 OJ
-2 tbsp sugar free vanilla pudding powder
-Ice
(Option to add vanilla protein powder)Protein Shakes, savory spreads and sweet tooth savers
FASTer Way to Fat Loss
Skinny Thin Mint Shake
This shake has one of my favorite low-cal hack
ing redients: sugar free jello pudding mix.
No, it doesn’t come from the g round or have a
mother, so it is kind of a cheater-cheater trick.
BUT it is a helpful hack when you’re tr ying to
stay full on a low macro day, so I tr y to only
use this trick on those days. Once you have the
recipe ratios down pat, you can modify to
create your own delicious blends. Just use
½-1 scoop protein (f lavor of your choice),
2 tbsp sugar free pudding mix, ¼ teaspoon
xantham gum to thicken it up and additional
ing redients of your choosing to create
endless combinations!
-½ - 1 scoop chocolate protein powder
-1 tbsp cocoa powder
-¼ tsp xantham gum
-2 tbsp sugar free chocolate fudge jello pudding
dr y powder
-4-5 drops pe pper mint extract (OR 1-2 tsp
pe pper mint syr up)
-1 cup water
-1 ½ cups ice
Cobb Spread
-½ - 1 whole avocado
-1 hard boiled egg
-Salt & pe pper
-1 teaspoon of Hidden Valley Ranch seasoning
P. 07
-Halved cher r y tomatoes
-Bacon
Mash first 4 ing redients together either by hand or in your food processor for a
nice creamy texture. Spread this on top of a chicken breast, hamburger, or protein
of your choice, then top with diced bacon and chopped tomato for an
ever ything-but-the-lettuce Cobb Salad spread. Also delicious as a cracker dip!
A new take on an old favorite.Desserts
FASTer Way to Fat Loss
For when the sweet tooth sets in before
your feeding window closes for the night.
Raspberry FroYo
-1 cup Oikos Vanilla Greek Yogur t
-2 cups frozen raspber r y
(option to add almond milk to make it a little
creamier/r unnier)
Place ing redients in your food processor or
vitamix and blend until smooth. I recommend
eating immediately or freezing brief ly to allow
it to set up just slightly. You can kee p it in the
freezer like ice cream but it gets REALLY icy
and hard, and it will require some microwaving
or being left on the counter for a good 20 minutes
or so to thaw a bit before eating. Best to just eat it
all fresh! This is such a delicious and guilt-free
desser t.
Fat Bomb
This has been a go-to for me on low carb days.
Love that it satisfies my sweet tooth
AND helps to really pack in some healthy fats.
-½ cup melted coconut oil
-½ cup creamy peanut butter
-2 tbsp cocoa powder
Mix together melted coconut oil and cocoa powder.
Mix in peanut butter until creamy and smooth.
P. 08
Pour into muffin tins with muffin liners and freeze
until solid. Store in ziploc bag in freezer.You can also read
