Personal
Car Stuff
Extras
Barrys Bootcamp Diet
From http://www.mybarrysbootcamp.com/
Louise Redknapp followed an extreme version of this diet and fitness regime for "In The Truth About Size Zero" on ITV. Her version was restricted to 800 calories a day with 52 hours of exercise over 30 days! Breakfast was restricted to oats and omlette, with berry snacks (not after 11am), and fish and greens for lunch & dinner.
Here’s how the meals are broken down:
- Easy Meals – 5 Minutes or Less! Meals at home
- On the Go Meals – How to Eat Out Right
- Gourmet Meals – Great meals in less than 30 minutes
- Build Your Own Meals – Need More Choices? Here’s how to cook your own smart recipes. We show you how to create healthy meals and snacks around what you like to eat.
Here’s what your daily eating plan will look like:
BREAKFAST (choose one)
Easy Meals
On the Go Meals
Gourmet Meals
Build Your Own Meals
MORNING SNACK (choose one)
Build Your Own Meals
On the Go Meals
LUNCH (choose one)
Easy Meals
On the Go Meals
Gourmet Meals
Build Your Own Meals
AFTERNOON SNACK (choose one)
Build Your Own Meals
On the Go Meals
DINNER (choose one)
Easy Meals
On the Go Meals
Gourmet Meals
Build Your Own Meals
Extra Snacks
Add an extra snack if:
180-190 lbs = 1 extra snack
191-200 lbs = 2 extra snacks
201 lbs+ = 3 extra snacks
WARNING: After dinner snacking can ruin your food plan and weight loss for the day! If you want a healthy night time alternative, try a great flavored decaf herbal tea.
Easy Meal Ideas
Breakfast
Berries & Cottage Cheese
Calories: 265
Fat: 16 grams
Protein: 20 grams
Carbohydrates: 10 grams
1/2 cup low fat cottage cheese
1 tbsp. low sugar jelly (jam)
1/4 cup sliced almonds
1/2 cup berries of your choice
Quick & Easy Oatmeal
Calories: 220
Calories From Fat: 3 grams
Protein: 13 grams
Carbohydrates: 38 grams
1/2 cup quick oats
add 1/2 cup water and microwave for 1 minute
1/2 cup skim milk
1 tsp. cinnamon
1 packet no calorie sweetener (stevia is a great all natural no calorie sweetener)
All American Eggs, Bacon, Toast & Cheese
Calories: 274
Fat: 10 grams
Protein: 19 grams
Carbohydrates: 28 grams
1 whole egg scrambled or fried over hard
1 whole wheat english muffin or toast
1 slice low fat cheddar cheese
1 slice turkey bacon
Lunch
Turkey Breast on Whole Grain Bread & Fruit
Calories: 369
Fat: 2 grams
Protein: 49 grams
Carbohydrates: 40 grams
1 slice whole grain bread
4 thin slices of low sodium turkey breast
1 tsp. mustard
1 apple or fruit of your choice
Tuna Salad Sandwich/Melt with Cheddar & Fruit
Calories: 314
Fat: 6 grams
Protein: 39 grams
Carbohydrates: 29 grams
1 slice whole wheat toast
1/2 cup canned tuna (white meat in water)
1 tbsp. low fat mayonnaise
dash paprika (optional)
1 slice low fat cheddar cheese
1 apple or fruit of your choice
Soup & Sandwich Combo
Calories: 344
Fat: 9 grams
Protein: 40 grams
Carbohydrates: 36 grams
4 slices of deli chicken
2 slices whole wheat bread
1 stick string cheese
1 cup low sodium soup of your choice
Dinner
Zesty Chicken Burrito
Calories: 341
Fat: 10 grams
Protein: 38 grams
Carbohydrates: 17 grams
4 oz. skinless chicken breast chopped
1/4 cup fat free refried beans
1/4 cup lettuce
1/2 cup tomatoes
1/2 cup salsa
1 oz. low fat part-skim mozzarella cheese, shredded
1 whole wheat tortilla.
Place all of the ingredients inside of the tortilla. Wrap burrito-style and serve.
Turkey Taco Salad
Calories: 400
Fat: 7 grams
Protein: 43 grams
Carbohydrates: 16 grams
3/4 cup 7% fat ground turkey
low sodium taco seasoning
2 cups romaine lettuce, chopped
1/4 cup tomatoes, chopped
2 oz. black beans
1/4 cup canned corn
1/4 cup shredded low fat cheese
1 tbsp. non fat sour cream
1/4 cup salsa
Place the chopped lettuce in a bowl, top with remaining ingredients and serve.
Angel Hair Pasta Marinara with Turkey Sausage and Asparagus
Calories: 450
Fat: 15 grams
Protein: 20 grams
Carbohydrates: 52 grams
1 cup whole wheat angel hair pasta (cook per directions on box)
1/2 cup marinara sauce
2 tsp. grated parmesan cheese
1 cup steamed asparagus
1 turkey sausage
Cut cooked turkey sausage into bite size pieces. Heat with marinara sauce and top hot pasta with sauce and cheese. Serve with asparagus.
On The Go Meals
Breakfast
McDonald’s Egg McMuffin (300 calories, 12 fat, 30 carbs, 17 protein)
Jack In the Box Breakfast Sandwich on sour dough bread (424.5 calories, 24.3 fat, 31.2 carbs, 20.3 protein)
Burger King Egg and Ham Croissant (290 calories, 14 fat, 26 carbs, 16 protein)
Lunch
Wendy’s Ultimate Grill Chicken Sandwich (320 calories, 7 fat, 36 carbs, 28 protein)
McDonald’s Asian Grilled Chicken Sandwich (290 calories, 10 fat, 23 carbs, 31 protein)
Subway’s 6” Oven Roasted Chicken Breast Sandwich (310 calories, 5 fat, 48 carbs, 24 protein)
Dinner
KFC Tender Roasted Chicken Sandwich with Green beans (390 calories, 19 fat, 24 carbs, 31 protein)
Taco Bell Fresco Burrito Supreme (steak or chicken) (330 calories, 8 fat, 49 carbs, 18 protein)
Carl’s Jr. Chipolte Chicken salad with dressing and no shell (520 calories, 33 fat, 20 carbs, 18 protein)
Snacks
KFC Original Chicken Breast, no skin or breading (140 calories, 2 fat, 1 carb, 29 protein)
Jack In the Box small Beef Taco (160 calories, 8 fat, 15 carbs, 5 protein)
McDonald’s Fruit and Yogurt Parfait with Granola (160 calories, 2 fat, 31 carbs, 4 protein)
Carl’s Jr. Chicken Taquito (70 calories, 3.5 fat, 8 carbs, 3 protein)
Gourmet Meals
Breakfast
Cinnamon French Toast & Sausage
Calories: 273
Fat: 11 grams
Protein: 25 grams
Carbohydrates: 24 grams
2 turkey sausages
1 slice whole wheat bread
2 egg whites
1 tsp. cinnamon
1 packet sugar substitute
Warm a medium size skillet. Coat with non-stick cooking spray. Begin to heat cooked sausage in skillet. In a small bowl, whisk together egg whites, cinnamon and sugar substitute. Coat bread in mixture and place in skillet next to the sausage. Brown on both sides. Serve with 2 tsp. of low sugar jelly.
Mediterranean Veggie & Turkey Scramble
Calories: 286
Fat: 14 grams
Protein: 48 grams
Carbohydrates: 27 grams
4 egg whites
2 slices deli turkey, diced
1 oz. cheese
1 cup frozen spinach, thawed
1/2 cup artichoke hearts
1/2 cup tomatoes, diced
1/4 cup marinara sauce
In skillet, sauté turkey and veggies. Add egg whites and scramble together. Add cheese and marinara. Serve.
Spinach & Cheese Frittata
Calories: 282
Fat: 9 grams
Protein: 35 grams
Carbohydrates: 24 grams
1/2 cup red new potatoes, diced
4 egg whites
1/2 cup onions, diced
2 oz. fresh spinach
1 1/2 tbsp. extra virgin olive oil
1 oz. low fat cheese, shredded
1/8 tsp. salt
1/8 tsp. pepper
1/8 tsp. dried oregano
Preheat oven to broil. Whisk together egg whites, salt, pepper, and oregano. In a 9-inch skillet, heat 1 tbsp. oil over high heat. Add onion; sauté until translucent. Add spinach and sauté until just wilted. Add potatoes, mix and spread evenly in skillet. Drizzle remaining oil around the sides of skillet. Pour in egg mixture. Cook 2 minutes, or until eggs just start to set at edges. Sprinkle cheese over the frittata. Put skillet in the broiler. Broil 4 inches from heat for 1 to 2 minutes, or until top is puffed and golden. Using a knife, loosen frittata from sides and cut into 4 wedges.
Lunch
Chicken Salad with Berries and Walnuts
Calories: 328
Fat: 19 grams
Protein: 16 grams
Carbohydrates: 24 grams
1/8 cup chopped walnuts
3 oz. chicken breast, grilled
1/2 cup of berries of your choice
1/4 cup green onion, chopped
1 tbsp. raspberry vinegar
1/2 tbsp. olive oil
1 tsp. Dijon mustard
2 cups lettuce, shredded
Toss ingredients and serve.
Penne Pasta Salad with Tuna
SERVES 2
Calories: 345 per serving
Fat: 7 grams per serving
Protein: 32 grams per serving
Carbohydrates: 27 grams per serving
1/2 cup wheat penne pasta
1 cup cooked asparagus
1 tbsp. lemon juice
1/2 tbsp. olive oil
1 tbsp. ground mustard
1 tbsp. pitted green olives
1/4 tsp. salt
1 cup chopped tomato
1/2 cup canned white beans
1/2 cup roasted red pepper
1/2 cup canned tuna
1 tbsp. ground pepper
Toss ingredients and serve.
Thai Chicken Wrap and Salad
SERVES 2
Calories: 273 per serving
Fat: 4 grams per serving
Protein: 12 grams per serving
Carbohydrates: 36 grams per serving
1 tbsp. Thai peanut sauce
8 inch whole wheat tortilla
2 oz. thinly sliced grilled chicken breast
1 red bell pepper sliced
8 snow peas
1 tsp. lemon juice
Place all of the ingredients above in the whole wheat tortilla and wrap like a burrito. Cut in 2 pieces
Romaine Salad with Lemon Parmesan
2 cups romaine lettuce, chopped
2 tomatoes, diced
2 tbsp. shredded parmesan cheese
1 tbsp. olive oil
1/2 cup balsamic vinegar
Toss all ingredients together and serve.
Dinner
Spaghetti & Roasted Green Beans
SERVES 2
Calories: 421 per serving
Fat: 7 grams per serving
Protein: 36 grams per serving
Carbohydrates: 43 grams per serving
Spaghetti:
4 oz. whole wheat spaghetti
8 oz. ground turkey
1 cup onions, chopped
1 green bell pepper, chopped
6 oz. can tomato paste
8 oz. can tomato sauce
2 cups water
1 tbsp Italian seasoning mix
1 oz. shredded low fat cheese
Cook spaghetti per package instructions. While cooking, in a medium size skillet, cook turkey, onions and bell peppers until turkey is no longer pink and vegetables are tender. Stir in seasoning, water, tomato paste and tomato sauce. Bring to a boil. Reduce heat, cover and simmer for 5 minutes. Add spaghetti and serve. Sprinkle with low-fat cheese.
Roasted Green Beans:
1/2 tbsp. olive oil
1 tsp. balsamic vinegar
1 tsp. dried tarragon
1 tsp. salt
3 cups green beans, trimmed
Preheat oven to 500 degrees. In a small bowl, mix oil, vinegar, tarragon and salt. Toss in green beans. Arrange
beans in an oven safe dish and bake for 10 minutes until cooked but still crisp. Bake for 10 minutes until crisp.
Chicken Chimichangas
Calories: 278
Fat: 7 grams
Protein: 30 grams
Carbohydrates: 23 grams
3 oz. chicken breast, cooked and shredded
1 whole wheat tortilla
1 oz. shredded low fat cheese
1 tbsp. low fat sour cream
1/2 cup salsa for marinade
1/2 cup salsa for garnish
Saute cooked chicken and 1/4 cup of salsa in sauce pan until chicken is completely warm. Place cheese on top of the tortilla and add the chicken. Roll up ends of the tortilla and fold burrito-style. Spray non-stick cooking oil on oven-safe pan and bake for 10-15 minutes in a medium oven until golden. Top with remaining salsa and sour cream and serve.
BBQ Salmon with Roasted Asparagus
Calories: 370
Fat: 18 grams
Protein: 38 grams
Carbohydrates: 16 grams
Salmon:
1/3 cup pineapple juice
1 tsp. lemon juice
6 oz. salmon fillet
1 tsp. brown sugar
1 tsp. chili powder
1 tsp. grated lemon rind
1 tsp. ground cumin
1 tsp. salt
1/3 tsp. cinnamon
Cooking spray
Lemon slices
Marinate salmon with pineapple juice and lemon juice in a zip lock bag for 1 hour in the refrigerator. Combine sugar and next 5 ingredients in a bowl. Rub over salmon filet. Place in an 11x7 inch baking dish coated with cooking spray. Bake in a hot oven (400 degrees) for 12 minutes or until fish flakes easily when tested with a fork. Serve with lemon slices if desired.
Roasted Asparagus:
2 tbsp. finely chopped shallots
1 tbsp. low fat butter spread, melted
2 tbsp. balsamic vinegar
1 tsp. chopped fresh or dried thyme
1/3 tsp. salt
1tsp. grated lemon zest
5-8 asparagus spears
Cooking spray
Preheat oven to 400 degrees. In a small bowl, combine shallots, butter spread, balsamic vinegar, thyme, salt and lemon zest, stirring well with a whisk. Snap off the asparagus bottoms. Coat a baking pan with cooking spray. Arrange asparagus in a single layer on the pan. Cover with foil and bake for 7 minutes. Uncover and bake an additional 10 minutes or until asparagus is crisp-tender. Pour butter mixture over asparagus, toss gently to coat. Serve immediately.
Build Your Own Meals
Barry’s “You Choose” list of foods allows you to easily create your own healthy meals.
Use these guidelines, and pick your own food options to build a healthy breakfast, lunch, dinner or snack. Proper nutrition is the key to your success.
Proteins
4 oz. Low-Fat Turkey Burger
4 oz. Chicken (White Meat Only)
6 oz. Fish
4 Egg Whites
3 oz. Lean Beef
4 oz. Pork Tenderloin
3/4 Cup Tuna (Packed in Water)
1/2 Cup Low-Fat Cottage Cheese
4 oz. Tofu
4 oz. Soy Bean Meat Substitute
3 Small Links of Soy or Turkey Sausage
½ Cup Edamame Beans
1 Scoop Whey Protein Powder
Carbohydrates
1/2 Cup Oatmeal
1 Slice Whole Wheat Bread
1/2 Cup Brown Rice
3/4 Cup Whole Grain Cereal
4oz. Sweet Potato or Yam
1 6-inch Whole Wheat Tortilla
1/2 Cup Whole Wheat Pasta
1-1/2 Cups Low-Sodium, Low-Fat Soup
Dairy
1/2 Cup Non-Fat or Low-Fat Milk
2 oz. Low-Fat Cheese
1/2 Cup Low-Fat Cottage Cheese
Fat
1 Tbsp. Low-Fat Peanut Butter
10-15 Raw Almonds or Walnuts
2 oz. Low-Fat Cheese
2 Tbsp. Hummus
2 Tbsp. Low-Fat Mayonnaise
2 Tbsp. Low-Fat Salad Dressing
1 Tbsp. Olive oil
Fruits
1/2 Banana
1/4 Mellon
3/4 Cup Raspberries
1 Grapefruit
3/4 Cup Strawberries
3/4 Cup Mango
1 Medium Apple
1/2 Cup Pineapple
1 Medium Orange
3/4 Cup Blueberries
1 Pear
3/4 Cup Red grapes
2 Small Plums
3/4 Cup Papaya
Vegetables
2 Cups Spinach
1 ½ Cups Kale
2 Cups Lettuce (Romaine)
1 Cup Broccoli
1 Green or Red Bell Pepper
¾ Cup Green Beans
½ Artichoke
1 Cup Asparagus
1 Small Tomato
½ Corn on the Cob
8 Baby Carrots
*Remember to drink 8 to 10 ounces of water with each meal!
You’ll get full faster and keep hydrated at the same time!
Breakfast - 250-300 Calories
Option 1
1 protein
1 carbohydrate or vegetable
1 dairy
Option 2
1 protein
1 fruit or vegetable
1 fat
Here are some examples of how to build your own breakfast.
• 1 scoop protein powder & 1/2 cup oatmeal & 1/2 cup nonfat milk
• 4 egg whites & 1 medium apple & 1 tbsp. low fat peanut butter
Mid Morning or Afternon Snack - 250-300 Calories
Option 1
1 protein
1 fruit or vegetable
Option 2
1 protein
1 dairy
Option 3
1 protein
1 fruit or vegetable
Here are some examples of how to build your own snack,
• 1/2 cup cottage cheese & 1 small tomato
• 1 scoop of protein powder & 1/2 cup non-fat or low-fat milk
• 1 tbsp. low-fat peanut butter & 1 medium apple
Lunch - 300-400 Calories
Option 1
1 protein
1 fruit or vegetable
1 fat
Option 2
1 protein
1 carbohydrate
1 fat
Here are some examples of how to build your own lunch!
• 3/4 cup tuna & 2 cups lettuce & 2 tbsp. low-fat salad dressing
• 4 oz. chicken & 1 1/2 cups low-sodium, low-fat soup & 10 almonds
Dinner - 300-400 Calories
1 protein
1 fruit or vegetable
1 fat
Here are some examples of how to build your own dinner.
• 4 oz. chicken & 2 cups spinach & 2 tbsp. low-fat dressing
• 4 oz. turkey burger & 1 cup broccoli & 1 tbsp. olive oil
• 6 oz. fish & 1 cup asparagus & 1 tbsp. olive oil
